Here is my weekly Q+A podcast answering questions from my online client's check-ins. Topics discussed are all listed below with timestamps.
00:00 - Introduction
01:15 - How to stay consistent and on track when everything feels overwhelming.
08:40 – Strength workouts – shoes, trainers, or barefoot at home vs the gym? Tips for safety and performance.
14:30 – Staying motivated when progress feels stop/start or illness interrupts your workouts.
22:10 – Managing birthday treats in the house – keeping balance with chocolate and indulgences.
28:50 – School holidays struggle – fitting workouts, meals, and routine around a busy schedule.
If you'd like to contact me you can get in touch here:
🌐 Website: www.sc-fitness.co.uk
✉️ Email: hello@sc-fitness.co.uk
📸 Instagram: @sc.fitness.pt
In today’s episode, I’m answering my client's check-in questions from this week.
🕒 Timestamps:
00:00 – Introduction
02:22 – How to tell if you have rib flare after having a baby and whether standard core exercises are enough to help
11:21 – How to keep making progress if/when you leave Thrive and how to stay motivated if you ever train solo
25:28 – How to make the most of your rest periods during workouts without affecting performance
Thank you for listening and I hope you enjoyed this episode!
If you’d like to chat about coaching options, get details on my upcoming webinar, or suggest topics for future podcast episodes, you can reach out via Instagram or email - I’d love to hear from you.
📩 Get in touch:
Instagram: @sc.fitness.pt
Email: www.sc-fitness.co.uk
Today's episode I discuss some really important topics that came up in my client's check-ins this week. Here are the timestamps:
00:00 Introduction
05:55 The benefits of building habits with food which help you stay consistent even when life is very stressful.
12:23 How to get back into positive and consistent habits and not feel like you've fallen off the wagon.
29:49 Being able to enjoy eating 'off plan' without guilt.
I hope you enjoy this episode! If you'd like to get in touch with me regarding the podcast or to enquire about coaching, you can message me anytime here:
Instagram: @sc.fitness.pt
Website: https://www.sc-fitness.co.uk/contact
In this week’s Q+A, I’m answering your questions about balancing goals with real life - from staying consistent when your routine goes off track, to navigating social events without guilt, and even how to build up to your first pull-up 💪
Whether you’re trying to eat well, get stronger, or just find a bit more balance between enjoying life and making progress - this episode will help you stay grounded and focused (without the all-or-nothing mindset).
Timestamps:
00:00 – Introduction
03:48 – How to balance getting leaner with a busy social life 🍸
15:23 – How to avoid the despair cycle and get back on track after a wobble
23:48 – Full-fat vs low-fat yoghurt — will it affect fat loss?
31:28 – How to build strength for your first pull-up (even without a bar)
38:37 – How to enjoy a big birthday week without losing focus 🎂
45:43 – Building consistency when life keeps getting in the way
Also I share a quick reminder that the doors are now open to join Thrive - my group coaching program designed to help you build strength, confidence, and consistency (even with a busy life).
👉 If you’d like more information, contact me via Instagram, email (hello@sc-fitness.co.uk), or through my website.
If you’ve ever felt like you know what you should be doing with your health and fitness, but you just can’t seem to make it stick - this episode is for you.
Today, I’m walking you through my group coaching program, Thrive - what it is, how it works, and why it’s different from anything you’ve tried before.
Inside, I’ll share:
✨ The kind of results women in Thrive are looking for (and achieving)
✨ Why most programs don’t work for busy women over 30 - and why it’s not your fault
✨ How Thrive is designed to be realistic, flexible, and supportive - so you can finally stay consistent
✨ A behind-the-scenes look at what you actually get when you join
By the end of this episode, you’ll know if Thrive could be the right fit for you.
Want to learn more and maybe join us?
If Thrive sounds like it could be what you’re looking for, there are a few easy ways to get in touch:
Fill out this quick form
Drop me a DM on Instagram: @sc.fitness.pt
Send me an email: hello@sc-fitness.co.uk
Or head straight to my website
I’d love to hear from you and help you figure out if Thrive is the right next step for you 💛
In this client Q+A episode, I’m answering questions on staying active as the nights draw in, managing hunger and mood changes around PMS, navigating exercise with recurring headaches, and using the hand portion guide for simple, balanced nutrition.
Timestamps:
00:00 Introduction
10:55 How to avoid slipping into “couch potato mode” as winter evenings get darker and colder
17:45 Managing increased hunger and lower mood in the run-up to your period (and why a calorie deficit feels harder here)
26:38 Tips for managing/improving headaches.
34:03 The hand portion guide explained: a simple way to build balanced meals without tracking
Thank you for listening and I hope this episode is helpful!
If you’d like to chat more about coaching, I’m always happy to chat and you can contact me here:
📧 Email: hello@sc-fitness.co.uk
📸 Instagram: @sc.fitness.pt
🌐 Website: www.sc-fitness.co.uk
In this client Q+A episode, I’m answering questions on supplements, nutrition myths, hydration, and real-life food choices.
Timestamps:
00:00 Introduction
08:32 Magnesium supplements – do they really help with sleep and calming the brain?
16:53 Managing natural energy ebbs and flows throughout the day
22:45 Does tea count towards your daily water intake?
28:44 Sweet potato fries vs. white potato fries – is one really healthier?
29:40 Does creamed spinach at a restaurant still “count” as a portion of vegetables?
These are the kind of everyday, practical questions that come up inside my Thrive coaching community all the time - and I love helping busy women find simple, sustainable answers that actually work in real life.
If you’d like to chat more about coaching, I'm always happy to chat an you can contact me here:
📧 Email: hello@sc-fitness.co.uk
📸 Instagram: @sc.fitness.pt
🌐 Website: www.sc-fitness.co.uk
This week’s client Q&A covers questions on protein, plant milks, and making calorie tracking less overwhelming.
Here’s what we cover:
00:00 Intro to this week’s Q&A and info about my upcoming workshop
06:16 How much protein should you aim for each day? Is 65g enough, and how does fibre fit into your daily targets?
14:12 Does the protein content in meat change depending on how you cook it?
16:42 Soy milk vs oat milk – are they really “bad” for you? And which dairy alternatives are good options?
23:50 How to start tracking your nutrition for fat loss without the overwhelm of calorie counting.
✨ If you'd like to join my workshop tonight (Tues 16th Sept): How to keep making progress when life gets busy - and end the all-or-nothing cycle, you can sign up here (subscribers will get access to the recording)
And if you’d like to know more about working with me, here’s how to get in touch:
📧 Email: hello@sc-fitness.co.uk
📱 Instagram: @sc-fitness.pt
🌐 Website: www.sc-fitness.co.uk
My weekly Q+A podcast answering the following questions from my online clients:
00:00 Introduction (including some advice about fitting in workouts and making progress even when life is crazy busy)
11:51 If you’re already weight training and walking a lot, do you benefit from adding cardio? (Swimming, HIIT… )
19:20 what’s the difference between strength and conditioning?
21:53 Are protein powders like “Free Soul” that claim to be tailored to women worth it?
27:05 Jane’s beginner strength training question: should you always wear trainers when working out at home, or is barefoot fine?
31:00 Is a short, fast-paced walk better than a longer, slower one?
✨ Don’t miss my upcoming workshop next Tuesday 16th September where I'm going to be helping you with: How to keep making progress with your health and fitness goals even when life is really busy. You can sign to join us here!
Here is my weekly Q+A episode answering questions from my online clients.
00:00 Intro (including some tips as we move into September / post-summer routines)
05:44 Is stewed fruit 'unhealthy'?
09:55 Sparkling water vs still water — is one better for you?
12:57 How to keep your step count up in autumn/winter when it’s dark, wet, and not so inviting outside.
18:36 Getting more variety of veg on your plate (especially at lunchtime).
23: 36 Supplements for women - which ones are actually worth considering, and which might just be hype (my IG feed is full of collagen products)!.
30:31 Walking with little ones - what to do when your step count naturally dips in certain life phases, how to reframe it without guilt and tips for getting in steps with them/around them.
This episode is packed with practical takeaways and myth-busting to help you stay consistent through the colder months - without falling into the all-or-nothing trap.
If you'd like to know more about working with me, get in touch here for more details anytime:
Email: hello@sc-fitness.co.uk
IG: @sc.fitness.pt
Website: www.sc-fitness.co.uk
This week’s Q+A episode covers a mix of real-life challenges and practical strategies to help you stay consistent with your health and fitness, no matter what life throws at you.
⏱️ Timestamps
00:00 - Introduction
01:57 - Why making adjustments to your plan isn’t something to feel guilty about
09:43 - Night shifts, low energy, and struggles with food choices - plus, are there any meal planning apps that actually help?
20:46 - Crunchy food, and satiety: is there evidence that adding crunch to meals can help with portion control?
28:02 - The last week of summer holidays: how to avoid the “I’ll start again in September” all-or-nothing trap
38:53 - Staying consistent with workouts, getting stronger, and balancing nutrition – even when routines are disrupted by social occasions, weekends, or time away
✨ Tune in for practical tips, realistic strategies, and reassurance that you’re not alone in these challenges.
📩 Here’s how you can contact me if you’d like to know more about working with me:
Instagram: [@sc-fitness.pt]
Website: [www.sc-fitness.co.uk]
Email: [hello@sc-fitness.co.uk]
So often we compare ourselves to how we used to look, train, or eat years ago - or how we think we “should” be doing things. But life has different seasons, and what worked in the past might not fit now. That doesn’t mean you can’t make progress; it just means your version of success looks different.
In this episode, we’ll cover:
Why it’s important to set goals that match the phase of life you’re in.
Practical ways to adjust your training, food, and expectations so they work with your lifestyle, not against it.
How embracing “your version of best” makes consistency and confidence easier to achieve.
By the end, you’ll see that progress doesn’t mean doing it all perfectly – it means showing up in a way that’s right for you right now.
I hope you've enjoyed listening to this mini series which is designed to help you start making progress which feels manageable and sustainable for you, right now.
If you'd like to know more about my coaching options because you'd like some help and support with your current goals, you can contact me anytime here:
Instagram: @sc.fitness.pt
Email: hello@sc-fitness.co.uk
Website: www.sc-fitness.co.uk
Episode 2 in my mini-series about how to beat overwhelm, stay consistent and ultimately feel good whilst living your life!
I know it’s easy to start strong with workouts and nutrition, but staying consistent when life gets busy? That’s the real challenge. In this episode, we’ll talk about how to keep showing up without slipping into the all-or-nothing mindset.
Episode 1 in a mini series where I'm talking about key concepts that my clients struggle with so that I can help you too!
If you're feeling overwhelmed with exercise, nutrition, and fitting it all in? You’re not alone - it’s one of the biggest challenges my clients face. In this episode, I share practical ways to cut through the noise and keep things simple, so you can finally make progress without adding more stress to your plate.
If you don't already, follow me on Instagram here - and benefit from the posts I have been sharing (and will continue to do so) to help you with overwhelm, consistency and seeing progress with your health and fitness.
In this Q&A episode, I’m answering some great client questions - from handling post-holiday blues to understanding daily sugar cravings, staying motivated when the scales stall, and whether supplements like inositol and berberine are worth considering.
Timestamps:
00:00 - Introduction
04:34 - How to ease post-holiday blues
11:40 - How to stop feeling like you “need” sugar to get through the day
19:35 - Staying motivated after a frustrating week on the scales
30:14 - Supplements like myo & d-chiro inositol and berberine: what you need to know
✨ If you’d like to submit a question for a future episode or chat with me about coaching, you can find me on Instagram or email me at hello@sc-fitness.co.uk
My weekly Q+A podcast answering questions from my Online Clients. Topics discuss include:
Got a question for the podcast or would like to know more about how to work with me? I’d love to hear from you!
📸 Instagram: @sc.fitness.pt
📧 Email: hello@sc-fitness.co.uk
🌐 Website: www.sc-fitness.co.uk
Confused about how to train around your menstrual cycle? You're not alone - and there's a lot of noise online that doesn't help.
In this episode, I explain what the science says about exercising during different phases of your cycle, how it actually applies to real life, and why you should be cautious of cookie-cutter advice (especially from influencers telling you to "balance your hormones" through workouts).
You’ll learn:
What high-quality research says about energy levels, strength, and recovery across the menstrual cycle
Why everyone’s experience is different — and how to track your own symptoms to make smart training decisions
What to look out for online and why hormone “balancing” claims should raise red flags
How working with a coach gives you personalised support to adapt training when you need it
If you have any questions or want to know more about working with me?
📩 Email: hello@sc-fitness.co.uk📱 Instagram: @sc.fitness.pt🌐 Website: www.sc-fitness.co.uk
In this week’s client Q+A episode, I’m discussing how to adjust training on holiday, to whether you should eat the same meals each day, and even how high your bench should be for home workouts!
Chapters:
00:00 – Introduction
01:57 – What coaching options do I offer and how do they differ?
09:14 – Is it better to eat the same meals each day for consistency and fat loss?
15:56 – How to increase weights when you can’t go up in small increments
21:00 – Working out on holiday with limited space and light dumbbells
25:41 – What’s the best height for a bench when training at home?
29:03 – Should you lower your calories to speed up fat loss (even if you’re already losing)?
39:54 – Frozen veg: is 80g a portion when frozen or cooked?
If you have a question you’d like me to answer next week, drop it in the group or send me a voice note. I'm here to help!
If you’d like to know more about working with me, feel free to:
📩 DM me on Instagram: @sc.fitness.pt📧 Email me: hello@sc-fitness.co.uk🌐 Or visit my website: www.sc-fitness.co.uk
In today’s episode, I’m answering some brilliant client questions - from training during half marathon prep, to how hormones affect self-image around your cycle, and how to stay on track during a camping weekend with no fridge!
📩 If anything in this episode sparks a question of your own - or you’re curious about working with me - feel free to message me on Instagram [@sc.fitness.pt] or email me at hello@sc-fitness.co.uk.
⏱️ Episode Timestamps
00:00: Introduction
03:52 A quick note on returning periods and dealing with food/exercise during that week (follow-up from last week)
10:42 Camping food tips! What to pack, how to keep meals simple & satisfying with no fridge
21:02 Period hormones & self-image – why you feel rubbish before your cycle and what’s actually happening
28:53 Half marathon training + strength workouts – how to balance the two when time is tight
33:28 Tracking weights in Everfit – how to log dumbbell exercises correctly
If you feel so much hungrier around your period - you’re not alone. In today’s episode, I’m talking about the cravings, energy dips, and hormone shifts that happen during the second half of your cycle (especially in the lead-up to your period), and how to manage them without guilt or throwing yourself off track.
Whether you're trying to be more consistent with your eating habits or just want to stop feeling like you’re constantly starting over every month, this one’s for you.
Hope its helpful, and if you have any questions after listening I'd love to hear from you, you can pop me a message anytime here:
Instagram: @sc.fitness.pt
Email: hello@sc-fitness.co.uk
