Body Beyond the Scales

In this episode of Body Beyond the Scales, I've outlined how I started exercising and my 6 tips for making it a habit that lasts.

In this episode of Body Beyond the Scales, I'm joined by Julia for our quaterly Bingo Card update. We love these episodes to share how we're getting on, and if you're doing a Bingo Card this year, how are YOU getting on?NOTE: We had some issues with uploading this episode, so it's coming out slightly later than planned, apologies!

affiliatedIn this episode of Body Beyond the Scales, I dive into what it actually means to make "sustainable change". This is one of those topics that feels a bit vague, but actually getting clear on what terms like this mean, can make it easier to actually make... "sustainable change". So I hope this episode clarifies the terms for you and helps you feel more concrete in the changes you're making. And here's the values quiz that I mentioned:https://personalvalu.es/personal-values-testIt's complete free to take and I'm not affliated, I just love it as a resourse.

So you're thinking about taking collagen? Or maybe it's a staple within your diet already... but what does the science say?Nutritionist Jo Meadows and I explore collagen, what it actually is and should you be taking it?

In this episode of Body Beyond the Scales, I outline 5 ways you can make getting your steps in easier.

In this episode of Body Beyond the Scales, I'm answering your questions including:Why you sometimes overeat (even if there's no valid reason)Are you eating enough?How to fit everything in inbetween life and familyHow to maintain your weight loss after using GLP1sCheck out the episode on GLP1s and muscle mass loss hereAnd the episode on habits of weight loss maintainers here

In this episode of Body Beyond the Scales, I'm joined by Nutritionist Charlie Beestone to talk about Ultra-Processed Foods. We dive into how they're defined, how social media is influencing our conversations about UPFs, and much more.If you'd like to find Charlie, check out his: Instagram: https://www.instagram.com/cbnutrition_/Substack: https://cbeestone94.substack.com/

In this episode of Body Beyond the Scales, I dive into muscle mass loss when losing weight, exploring if you lose more muscle mass when using GLP1s.Plus what to do to reduce the amount of muscle mass lost when you're losing weight.

In this episode of Body Beyond the Scales, I'm joined by Laura Kendrew to discuss everything you need to think about when it comes to pregnancy and your health.Laura is a pre- and post-natal specialist who shares her expertise on how to manage your health habits when pregnant.You can find Laura on Instagram here

In this episode of Body Beyond the Scales, I run down the 5 small habits to build that will make losing weight feel easier. When you design your environment a little better, you don't have to worry about willpower. The healthy option becomes your autopilot.

In this episode of Body Beyond the Scales, I'm joined by Chelsea to talk through why weight fluctuations after weight loss might be a GOOD thing and why your health is so much more than what you weigh.You can find Chelsea on Instagram here:https://www.instagram.com/evolvewithchelsea/

In this episode of Body Beyond the Scales, I dive into how to use the scales properly on your weight loss journey AND 7 other things you can measure to help you on your weight loss journey.And if you'd like to take the Healthy Habits Quiz, click the link below:https://www.hollymillsfitness.com/healthyhabitsquiz

What do you do when life knocks you off track — again?When motivation dips, routines fall apart, and progress feels fragile, resilience matters more than willpower.In this episode of Body Beyond the Scales, I’m joined by Leah, a physique and mindset coach, to have a deeply honest conversation about resilience, identity, and rebuilding healthy habits after major setbacks.Leah shares her powerful journey — from a traumatic car accident that left her unable to walk, to rebuilding her body, mindset, and sense of purpose. Together, we explore what resilience really looks like in real life (not the “just be disciplined” version), and how you can apply these lessons to your own health and weight-loss journey.We talk about:Why falling off track doesn’t mean you’re failingHow identity shifts can make consistency feel harder (and how to navigate them)The importance of autonomy, choice, and the “next best thing” mindsetWhy motivation fades — and what actually keeps you going long termHow to rebuild confidence, habits, and momentum after setbacksIf you’ve ever felt stuck in the cycle of starting strong and losing momentum — this episode will help you feel seen, steadied, and empowered to take your next step forward.You can find Leah on Instagram HERE

So your motivation has fallen off a cliff since the start of January? Well, here's how to get it back and how to keep it around for the rest of the year.And if you'd like to join the Priority List for The Consistency Games, click HEREAnd if you'd like to listen to the episode on resilience, I've linked that HERE

In this episode of Body Beyond the Scales, I'm joined by Rhiannon Cooper to discuss how to make the gym a space you feel comfortable in when you don't look (or feel) like the typical gym user.We cover:Rhiannon's story to getting confident in the gymFeeling confident in the gym as someone in a bigger bodyFeeling confident in the gym as someone who is neurodivergent And much more!You can find Rhiannon on Instagram and TikTokAnd if you've enjoyed this episode of Body Beyond the Scales, make sure to hit that FOLLOW button so that you never miss an episode.

In this episode of Body Beyond the Scales, I break down exactly what to focus on for your nutrition in order to sustainably lose weight and keep it off.And if you want to take the Healthy Habits Quiz, hit the link below: https://www.hollymillsfitness.com/healthyhabitsquiz

In this episode of Body Beyond the Scales, I'm joined by my girlfriend, Julia, to discuss our 2025 and 2026 Bingo Goals. We run through what we achieved and what we've got set for 2026.If you'd like to create your own Bingo Card: WATCH THISAnd if you'd like to listen to the full deep dive episodes on how to set goals for 2026, check out THIS episode and THIS episode

So you're struggling with food cravings?In this episode of Body Beyond the Scales I breakdown the 3 parts of food cravings, what can make them worse, and how to build new habits in their place.And if you're on a mission to improve your health habits this year, take the Healthy Habits Quiz, and in less than 90 seconds you'll have personalised recommendations on how to improve your health habits.https://teamhmfhealthyhabits.scoreapp.com/

Here’s exactly how to enjoy December without falling off track or feeling like you need to start over in January.In this festive episode of Body Beyond the Scales, Holly shares her step-by-step strategy for staying consistent through the Christmas season — from office parties to Christmas dinner, Baileys to Boxing Day leftovers.You’ll learn how to:• Balance fat loss, maintenance and “not think about it” days• Plan your social events without guilt or guesswork• Handle alcohol mindfully using the “Jesus Method” 🍷💧• Avoid pressing the big red button (and master your speed to return)• Enjoy Christmas without restriction or regret🎁 Grab your free Navigating December Toolbox here:https://hollymillsfitness.myflodesk.com/y4k6sd21bm

In this episode, I discuss the common pitfalls of dieting, drawing on my experience of fat loss. If you enjoyed this episode of the podcast, make sure to hit the follow button.

In this episode of Body Beyond the Scales, I build on last week's episode detailing how to set your goals for 2026. This covers the practicalities of setting goals, including your Misogi and Kevin's Rule goals.Any questions, feel free to drop me a message on Instagram @hollymillsfitness

In this episode of Body Beyond the Scales, I run through exactly how I'd start the goal setting process before December. You'll get the most from this episode if you journal on the prompts discussed.

In this episode of Body Beyond the Scales, I run through how I handled my recent trip to Berlin without pressing the big red button.I run through movement, water intake, and navigating food so that you can enjoy the holiday but still stay on track with your weight loss or maintenance goals.

In this episode of Body Beyond the Scale, I discuss the concept of resilience and its importance in maintaining consistency in health and fitness. I break down resilience into five key pillars: emotional regulation, optimism, cognitive flexibility, self-efficacy, and social support. Each pillar is explored in detail, providing listeners with practical techniques and insights to enhance their resilience.

In this epsiode of Body Beyond the Scales, I'm joined by Emma Milton, who I've been working with for about a year.Emma shares her weight loss journey from September 2024 to present day, her biggest challenges, and how she's overcome them.This episodes highlights the challenges around weight loss and the mindset shifts that are necessary if you want to make this a long term change. And if you want to know more about how coaching works, DM me on Instagram @hollymillsfitness and we can have a chat.

In this episode of "Body Beyond the Scales," I dive into your most pressing questions about fitness and health. From understanding the best workouts for PCOS to the realities of weight loss maintenance, I share insights and practical advice to help you navigate your fitness journey. Discover why resistance training is crucial, how to maintain motivation, and the importance of self-monitoring in weight management.If you'd like me to answer your questions in a future episode of the podcast, DM me on Instagram and let me know your question.

In this episode of Body Beyond the Scales, I'm joined by Julia, where we're breaking down how we're getting on with our Bingo Card goals in 2025.

In this episode, I discuss the common reasons behind weight loss plateaus and offer practical solutions to overcome them. And if you'd like to use my free calorie calculator, here's the link:https://www.hollymillsfitness.com/calorie-calculator

In this episode of Body Beyond the Scales, Rachel Henley and I discuss the journey of building strength and confidence in the gym. Rachel shares her personal experiences with fitness, mental health, and the importance of consistency and progressive overload in training. We explore the significance of form, tracking progress, and the multifaceted nature of health, emphasizing that balance is key to a sustainable fitness journey.

In this episode of Body Beyond the Scales, I break down a recent paper on Ultraprocessed Foods and Minimally Processed Foods for weight loss.Here's the link to the original studyhttps://www.nature.com/articles/s41591-025-03842-0#Sec16

In this episode of Body Beyond the Scales, I’m joined by Josh Hubbard — dad of three, online women’s health coach, and ex-army sergeant — to talk all about what it means to be a healthy role model for your kids.We dive into how your actions shape your children’s view of fitness, food, and body image, plus:Why leading by example is more powerful than any lectureHow to make movement fun (and something your kids actually want to do)The truth about kids lifting weights and strength trainingBreaking generational cycles around dieting and negative body talkEncouraging fruit and veg without labelling foods as “good” or “bad”How routine helps everyone in the family thriveWhether you’re a parent who wants to raise confident, active kids, or you’re reflecting on the example you had growing up, this conversation is full of practical strategies and stories that will help you think differently about health at home.Hit play, and let’s talk about how to build habits that last — not just for you, but for your family too.You can find Josh on Instagram HERE

Join me as I dive into a Q&A session, tackling questions about building a healthier relationship with food, overcoming setbacks, and finding joy in sustainable lifestyle changes. I'll share personal insights and practical advice so you can plug and play straight into your life.Access my calorie calculator HEREAnd join the Priority List for The Consistency Games HERE

In this Q&A episode of Body Beyond the Scales, I answer your questions about everything from calorie tracking and portion sizes to hunger before your period, weight loss injections, food noise at night, and why your willpower might not be the real problem.You’ll learn:What (and how) to track when starting calorie trackingHow to handle hunger and cravings around your periodWhat to do when everyone else is taking weight loss injectionsHow to make habit changes when you're tired, stressed, or overwhelmedPractical strategies to reduce food noise at nightHow to stop relying on willpower and design your environment instead🔗 Mentioned in this episode:Healthy Habits QuizEmotional Eating ToolboxWant your question answered in the next Q&A? Drop me a message on Instagram (@hollymillsfitness)

In this episode of Body Beyond the Scales, I dive into the often misunderstood world of menopause with the insightful Rebbecca Bell. We explore her unique journey through surgical menopause at 38, discussing the challenges and triumphs she faced. From managing symptoms like mood swings and body image shifts to debunking myths about metabolism and weight gain, Rebecca shares practical advice and her personal story.Join us as we uncover how to navigate menopause with empowerment and resilience. Tune in for an enlightening conversation that promises to change your perspective on this pivotal life stage.You can find Rebecca on Instagram HERE.

In this episode of Body Beyond the Scales, I break down the big picture stuff on how to stay consistent over summer. In the first part, I broke down how to navigate holidays, beer gardens, the heat, and the BBQ. In this episode, I talk through the overarching tactics for staying consistent over the summer as well as what to do if you "fall off track". And here' the link to the Emotional Eating Toolbox if you'd like to download it for free.https://hollymills.thrivecart.com/emotional-eating-toolbox/

In this episode of Body Beyond the Scales, I'm joined by Beth Dymond to talk about her weight loss journey, discussing the challenges and triumphs she has faced along the way. Beth shares her experiences with various diets, the impact of social media on body image, and the importance of finding balance in lifestyle changes. We delve into the significance of community support, the role of knowledge in making informed choices, and the necessity of patience in achieving long-term health goals. The conversation emphasizes the importance of enjoying the process and building healthy habits.If you'd like to follow Beth's journey, you can find her Instagram HERE, and on TikTok HERE

In this episode of Body Beyond The Scales . I discuss strategies for navigating summer challenges, including holidays, barbecues, and beer gardens. And if you'd like to grab the Emotional Eating Toolbox - click HERE

In this week's episode of Body Beyond the Scales, I'm joined by Julia to talk through how we're getting on with our Bingo Cards! Enjoy!

In this episode of Body Beyond the Scales, I discuss the 5 worst pieces of weight loss advice I've ever received and what I'd do instead.

In this episode, Lauren and I discuss the complex relationship between weight loss and happiness. Lauren shares her personal journey from being inactive to becoming a personal trainer and coach, emphasizing the importance of building healthy habits and understanding nutrition. We explore the emotional aspects of weight loss, the impact of diet culture, and the significance of internal motivation. Find Lauren on Instagram HERE

You’re great all day — but when the clock hits 7pm, it’s like all your willpower disappears. Why?In this solo episode, I’m walking you through the four most common reasons people overeat on an evening, and giving you actionable strategies to break the cycle — without needing more motivation, willpower, or giving up the foods you love.You'll learn:How eating like an “upside-down triangle” is ruining your eveningsWhy decision fatigue crushes your food choices after workHow habit loops and screen time lead to mindless snackingThe truth about stress eating (and how to avoid it before it starts)What actually keeps you full (hint: not just more calories)Whether you’re a tired parent, a busy professional, or someone who feels “good all day, bad all night,” this episode is going to shift how you approach your evenings — for good.You always find yourself snacking uncontrollably at nightYou feel like you “ruin” your progress after dinnerYou’re fed up of trying to rely on willpowerYou want practical tools that actually workSubscribe for new episodes every week to ditch extreme diets and build a healthier life that sticks.

In this episode, Craig Jackson and I discuss the challenges of fat loss and weight management during parenthood. We cover from bringing your new baby home all the way up until the teenage years.We explore the impact of sleep deprivation, the importance of self-care, and how to navigate nutrition and meal times with children. The conversation also touches on the influence of social media, the significance of routine, and the long-term benefits of staying active as kids grow older. You can find Craig on social media HERE

In this episode of Body Beyond the Scale, I discuss the detrimental effects of perfectionism on personal growth and health habits. I explain how perfectionism leads to an all-or-nothing mindset, causing inaction and self-sabotage. I also go into the importance of understanding the origins of perfectionism, recognizing its impact on motivation, and adopting a 'next best thing' mindset to foster consistency and sustainable change. Plus the practical tips and takeaway to break up with perfectionism in your own life.

On this week's episode of Body Beyond the Scales, I'm joined by Rosy Cooley, who I've been working with for around 8 months. We spoke about how to navigate your health and fitness when you have ADHD and the additional challenges that come up.Want to know more about working with me? Click HERE

Welcome to this week's Q and A episode of Body Beyond the Scales. I'm answering the questions What is NEPS and what do if it doesn't work for you?How to much water you should be drinking AND how to test if you're dehydratedDo you need to go to the gym to lose weight?What to do if you can't go to the gym due to a medical condition?Can BMI be inaccurate for underweight individuals?How to tell if you're mostly muscle or mostly fat?How to stop "bingeing" in the eveningsIf you've got a question you'd like answering, you can ask it HERE

In this episode, I'm joined by Nathan Keevi to discuss the complexities of emotional eating and weight loss. Nathan shares his personal journey, detailing his struggles with body image and the impact of emotional eating on his life. We explore the triggers of emotional eating, the importance of recognizing personal triggers, and strategies for managing emotional eating in both the short and long term. The conversation emphasizes the significance of resilience, stress management, and the role of journaling in personal growth. Find Nathan on Instagram HERE

In this episode of Body Beyond the Scales, I wrap up the Healthy Habits mini-series by focusing on essential lifestyle and mindset habits that support long-term health and weight management. The conversation highlights actionable steps listeners can take to improve their health and well-being through consistent, positive habits.Want to know more about 1-2-1 coaching?Click HERE

In this episode of Body Beyond The Scale, I interview Nicki, a health and fitness coach, about her transformative weight loss journey and the challenges of self-sabotage. We discuss the importance of mindset, the impact of limiting beliefs, and how to build sustainable habits for long-term success. Nicki shares her insights on navigating emotional eating, the significance of self-awareness, and the holistic approach to health that encompasses physical, mental, and emotional well-being. You can find Nicki on Instagram HERE

In this episode of Body Beyond the Scales, I discuss Exercise 101, focusing on building confidence in the gym, creating a consistent exercise routine, understanding workout structures, and the importance of rep ranges and progressive overload. The episode aims to equip you with practical tips and insights to enhance your journey and make exercise a regular habit

In this week's episode of Body Beyond the Scales, Julia and I do our 3 month review of our Bingo cards that we set at the start of the year.Find out what we've completed so far and what we're intending to complete within the next 3 months!