Episodes
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Ep - 67: How I’m Carb Loading for Belfast Marathon (Avoiding Gut Issues)
For coaching enquiries/questions - Message me on WhatsApp 💬 Instagram ➡️ @carlarushcoaching 🫶🏻 Click here to support my run for Action Cancer ❤️
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Ep. 66 - Who Are You Without Exercise? Identity, Injury & Losing Control
Take away your workouts… your routine… your ability to exercise… Do you still feel like you? Or are we panicking about what this means about you, your sense of control or how your body will change? This week I'm getting into something nobody really talks about - what happens to your sense of self...
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Ep. 65 - Is Social Media Influencing Your Eating Habits & Body Image More Than You Think?
This episode came from something I’ve been noticing a LOT lately with clients, (and partially inspired by the incredible book Stolen Focus by Johann Hari. We’re getting into how social media and screen time can quietly influence body image, food choices, and self-talk — and what you can actually…
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Ep. 64 - Burned By Bad Coaching Advice? Let's talk about it
Is this my first ever real rant on the podcast?! One too many poor coaching experiences, and I am FED UP. So I imagine that you might be too. In this episode I'm chatting... Why the fitness/coaching industry is even giving me the ICK right now How to tell when coaching is actually helping you… vs...
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Ep. 63 - How to Feel Proud of Your Body BEFORE It Changes
Welcome back! In this episode we are unpacking.... • The surprising link between body pride, exercise consistency, binge eating, and your relationship with food • Why waiting for body changes to feel proud keeps you stuck in the “waiting room” (& delaying living) • The subtle costs of not feeling...
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Ep. 62 - Calorie Tracking Feels Like Control - But Is It?
"I need it, it keeps me in control" — I hear this from clients all the time. And honestly? I get it. Calorie tracking feels safe, productive, and like you're doing something. But there's a difference between tracking as a tool… and tracking as a crutch. In this episode we're getting into .... Why...
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Ep. 61 - Introducing The Freedom Formula: The End of Start-Again-Monday
I'm finally pulling back the curtain on The Freedom Formula 😍 After months of creation, and pouring everything I wish I'd had during my fitness journey into this, it's here ❤️🔥 In this episode, I am walking you through: Why I built The Freedom Formula (and the gap in the fitness industry that...
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Ep. 60 - Why Perfectionism Isn't The Superpower You Think (& How It Drives Binge-Restrict Cycles)
If you’re stuck in the restrict–binge cycle, constantly “starting again Monday,” or swinging between being completely on track and completely off the rails — this episode is going to call you out (in the best way😘). This week we're unpacking it all 👇 The sneaky ways perfectionism shows up with...
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Ep. 59 - I’m Running the Belfast Marathon for Action Cancer: Here’s My Prep Strategy
I’m running the Belfast Marathon on May 3rd!! 🏃🏼♀️ And today I’m taking you on the journey with me! We’re talking about what marathon prep actually looks like when you support performance, recovery and your relationship with food. I’ve ran 3 half marathons and 1 full marathon to date (with…
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Ep. 58 - The Hidden Cost of Fitness Photoshoot Prep on Body Image & Relationship With Food
So… I got my pole shoot photos back 🕺🏻 and I’m a lil obsessed 😌 Feeling proud of my pole pics got me thinking about the other kind of photoshoots that are big in the fitness world… and yep, it fully reinforced how I feel about them. This episode is about fitness and physique photoshoots, what...
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Ep.57 - Rejecting Your Body Keeps You Stuck + How to Unblock Real Change
Raise your hand if you’ve ever said: "When I lose the body fat, then I will…" “.. go on the date. Book the holiday. Join the dance class.” ✋ We really need to stop treating our lives like a waiting room! On this week's episode, I’m sharing some behind-the-scenes tea from my workshop last weekend....
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Ep. 56 - The Problem With Running for Fat Loss
Welcome back! I’ve been getting so many questions about running and fat loss lately — especially with more of my clients training for races and my own 2026 goal to run more. The problem? People are mixing fat loss conversations, performance goals, and diet culture rules… and ending up confused,...
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Ep.55 - Let’s Set 2026 Goals You Won’t Quit by February
How was your year??! There’s something so refreshing about heading into a new year, and goal-setting is my favourite part! Today I’m taking you through how to reflect on 2025 and set goals that MATTER TO YOU for 2026 to make it your best year yet! Goal-setting questions listed at bottom👇🏼 We’re...
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Ep. 54 — You're Using Comparison Wrong: What to Do Instead This Christmas
It's that time of the year again 🥂 Where everyone shares their highs of 2025 and I am ALL FOR IT 🥳 But if you find yourself in the comparison trap every Christmas & New Years thinking "Why have I achieved so little compared to everyone else?? I failed at 2025 😪 " - this episode will have you...
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Ep. 53 - Body Image Is Hard at Christmas - Here's What To Do
December is a time when a lot of people struggle with body image and don't know why. I was one of them. My bingeing, food restriction and alcohol use all got worse at Christmas because of my poor body image. So today's episode is to help you understand why BI can be tricky over the holidays and...
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Ep. 52 - Christmas Food Survival Guide (+ dodging this Xmas diet trap)
For coaching enquires/questions - Message me on WhatsApp 💬 Instagram ➡️ @carlarushcoaching 🫶🏻 Want to submit a topic or question for a future episode? Click here Follow, rate and be super to share the episode with someone who could benefit from listening ❤️ This is your Christmas food...
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Ep. 51 - What To Do When Your Clothes Don’t Fit
Today’s episode is inspired by some Black Friday shopping blunders that 10 years ago would’ve had me walking blindly into yet ANOTHER restrict-binge cycle 🫠. I’m walking you through some of the coaching tools I use with 1-1 clients when working on their body image both with or without body...
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Ep. 50 - The Key To Lasting Change: Delayed Gratification & How To Build It
Today we’re diving into one of the most important mindset skills behind every long-term goal - delayed gratification. When this skill is missing, that’s when people reach for quick fixes: the binge-restrict cycle, the “start again Monday” mindset, the crash diet that promises everything in 4…
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Ep. 49 - Race Week Prep: Ego, Injury & Athletic Maturity
Welcome back. Today's episode is all about prepping for a race - physically and mentally. I'm meant to be running the Glasgow Half Marathon this weekend, but I've picked up a knee niggle this week. I'm taking you through my actual race week prep while dealing with uncertainty about whether I'll...
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Ep. 48 - What Pole Dancing Can Teach Us About Doing Things That Scare You
Welcome back! In this episode I’m letting you in on my journey with pole dancing - the misconceptions around it and how it’s changed how I think about EVERYTHING (for the better). We’re chatting about the real reason you’re scared to try something new + 7 lessons from pole dancing that will…
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Ep. 47 - Why You'll Never Arrive At Your ‘Goal Body’ (& What To Do Instead)
Welcome back! & Happy November 1st! In today’s episode, we’re talking about why reaching your “body goals” never feels like enough, and what to focus on instead. You’ll learn: Why your brain keeps moving the goalpost (“just 1 more kg”) How body image issues don’t disappear with weight loss The...
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Ep. 46 - You Don't Need A Santa Shred, You Need New Skills!
Welcome back! October's almost over which means one thing… You're about to be bombarded with Winter weight loss challenges that worsen binging and body weight anxiety over Christmas. But we're not doing that this year! In this episode, we're discussing: Why the restrict → binge → restart cycle…
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Ep. 45 - Post-Injury Resilience, Bad Coaching & Industry Expectations With Ellen Johnston
Ellen helps women rebuild trust with their bodies and feel strong again. I have been dying to have her on the podcast for some time now and know you will get a lot of value from this one. We had a spicy conversation about: How to rebuild trust with your body after injury, surgeries, or years of...
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Ep. 44 - How To Actually Break The Binge-Restrict Cycle
Break free from the cycle keeping you stuck in the loop of restricting and overeating! We're discussing: - Triggers for the binge-restrict cycle - Why it happens even though we're aware of it - Practical solutions to break the cycle Enjoyed the episode? Share it to your Instagram story and tag me...
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Ep. 43 - How I Balance Running, Gym & Pole At The Same Time
Today you are giving yourself PERMISSION to pursue multiple interests at once. We’re chatting: Lies from social media that keep you in a box How I schedule 3 different types of training at once How I prevent burnout & manage recovery Mindset shifts to be more flexible with your training & enjoy…
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Ep. 42 - Ask Yourself These 3 Questions If You Are Lacking Motivation
Welcome back! Today we are talking all things motivation! We’re chatting: The truth behind why I created a new Instagram account 3 common reasons you may be lacking question What actually makes a goal motivating 3 questions to ask when motivation is zapped Here is the link to my unconventional...
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Ep. 41 - How To Stop Binging After Work (& Why It Happens)
In todays episode we’re chatting about the triggers that drive post-work overeating episodes. And of course, some practical advice you can apply to prevent them, and what to do if a binge does happen to stop a spiral. I hope it’s helpful! Want to submit a topic or question for a future episode?...
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Ep. 40 - Thailand Travel Guide (No BS): Must-Do’s, Meh’s & Tips for First-Timers
Welcome back! This episode is solely dedicated to travelling Thailand. I’m sharing my favourite spots, the overhyped ones, and the tips I wish I’d known before going. My partner and I spent 8 weeks travelling through Thailand, including: Bangkok, Chiang Mai, Pai, Koh Lanta, Phuket, Koh Samui, Koh...
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Ep. 39 - How To Stop All-Or-Nothing Thinking With Imperfect Action
This episode will help you break black-and-white thinking with food, exercise, confidence, habits...every aspect of life to be honest! We’re discussing: What is imperfect action? What is imperfect action? Why it’s your key to succeed in anything in life How to embrace imperfect action with your...
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Ep. 38 - How To Maintain Muscle When Injured + Body Image/Mindset Pep Talk
In this weeks requested episode we’re chatting about how to maintain muscle and progress when you’ve got an injury that prevents you from being able to workout as you normally would. We’re chatting: When will you loses muscle? + muscle memory Nutrition, supplements & lifestyle factors for muscle...
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Ep. 37 - 6 Nutrition Myths That Are Ruining Exercise For You
Hiya & welcome back 🫶🏻 Today we are breaking down 6 nutrition myths that are ruining your performance, recovery and enjoyment with exercise. We’re breaking down the following myths, where they came from, what the research DOES say, and practice advice for you: Exercising without eating before...
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Ep. 36 - My Journey with Alcohol: How It Made My Body Image & Eating Worse + Tips to Drink Less
Hello & welcome back! This episode is a very personal one. I’m sharing my journey from abusing alcohol to going fully sober this year. How alcohol affects the body The link between alcohol and body image/eating disorders Surprises I’ve discovered since going sober Practical tips to drink less...
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Ep. 35 - My Journey With Body Image & Disordered Eating
Welcome back! This weeks episode is one from another podcast channel - The Adam Donald Fitness Podcast. I was a guest on Adams podcast, where we talked very personally about our own journies with body image and our relationships with food. I hope it’s helpful. Enjoyed the episode? Share it to…
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Ep. 34 - How You Speak to Yourself Matters - Let's Improve It!
Welcome back! This week we’re chatting all things self-talk, because let’s be honest - we’re all our own worst critics! But to achieve big things, you need to BACK YOURSELF. We’re chatting: What is self-talk & where it comes from Why your language matters when it comes to food, your body image…
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Ep. 33 – Feelings of Fatness, Body Image & Is Social Media Taking Us Backwards?
In this week’s episode we’re chatting through: what “feelings of fatness” really mean (and why they’re never just about your body), how I support a my body image on days where I don’t love how I look is social media’s fitfluencing quietly pushing us backwards? the return of food rules, “clean...
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Ep. 32 - How To Step Away From Calorie Counting
Welcome back! This week we’re diving into a topic that so many of you have messaged me about: How do I stop tracking calories without feeling totally out of control? In this episode, I’m discussing: the real role of calorie-tracking why it is a temporary tool common fears and myths about what...
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Ep. 31 - Why We Emotionally Eat & Tools To Help
Helllllo & welcome back! Today we are talking about emotional eating: how it’s a very normal thing the reason we do it emotional vs physical hunger the link between dietary restriction & emotional eating in-the-moment tools to help you regulate your emotions in healthy way the power of self...
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Ep. 30 - You're NOT Your Body: Identity, Self-Worth, Impact You Have
Hello and welcome back! In this episode I'm talking about who you are as a person outside of how your body looks and what it can do. We're also chatting: - Body gratitude - Limiting beliefs stemming from your body image - Self compassion ... and loads more Here are the 3 journalling questions to...
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Ep. 29 - Managing Gym Anxiety - Mindset, Tips, Fear of Judgment
Welcome back, today we are talking something we ALL face, regardless of experience, and that is gym anxiety. In this episode: Embarrassing gym moments (mine included 😅) Why your fear is valid The real reason we often feel judged How to stop overthinking Tips for reducing the overwhelm Click here...
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Ep. 28 - Deep Chat - Everything Is Changing & Sunk Cost Theory
This weeks episode is a bit different. It's more of a diary entry. I'm getting honest about social media, coming back to my 'why' and the future of my coaching. We're also discussing the 'sunk cost theory' and how it related to your fitness journey. Here are the questions from the podcast: “If I...
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Ep. 27 - Holiday ‘Thrival’ Guide - Balance, ‘Holiday mode’, Ditching Guilt, Bouncing back
Hello hello and welcome back to the podcast! (Recorded in a very hot and sticky setting in Chang Mai, Thailand) With my recent move to South-East Asia and it coming into Summer back home, what better time to chat through managing & enjoying holidays - guilt-free without letting them impact your...
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Ep. 26 - How to Lose Fat Without Losing Yourself in the Process
This is one of the most valuable pieces of content you’ll consume about fat loss. Today we’re chatting about aligning your fitness goals with your values - ie. how to achieve your goals in a way that feels right to you. I'm moving across the globe this week, and many of you have holidays coming…
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Ep. 25 - How Stress & Cortisol Impacts Fat Loss (& What To Do!)
Welcome back! Today we’re diving into a hot topic gets a bad rep — stress. We’ll chat about: - physical and mental stress, - cortisol & how it actually affects your body and fat loss. & 5 actionable tips you can do today to live a less stressy life! I hope you enjoy the episode! If you do, share…
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Ep. 24 - Weight-Loss Drugs: Why People Regain the Weight — and Why I Wouldn’t Take Them
Welcome back! Today we are having an honest conversation on something everyone has a strong opinion on at the moment - Weight loss jabs. I want to give you the information you're not getting from celebs or your peers to help you make an educated decision before hopping on the trend. Because they...
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Ep. 23 - Improve Your Body Image With These 8 Easy Tips
Welcome back! I’m so glad you’re here, because today we’re diving into a topic that I feel extremely passionate about, which is improving your body image. As someone who felt with body image issues and body dysmorphia most of my life, this topic means everything to me & the impact I want to have…
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Ep. 22 - Get Outta Your Own Way! Radical Responsibility in Your Fitness Journey
Welcome back to the pod! Today we are back with the tough love 👀 Radical responsibility means taking full ownership of your choices, actions, and the empowering part - your outcomes. Practicing this was one of the most influential shifts for me in my own fitness journey. If you are feeling...
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Ep. 21 - Interviewing Adam Donald - Ultra Marathon Training, Travels, Not Shitting Himself!
Today we have the specialist of guests-my partner, my side-kick Adam Donald. Adam is running an ultra marathon next weekend after months of hardcore training. He's telling us all about his training experience, setting scary goals and what's next. Click here to donate & show your support for Adam...
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Ep. 20 - Get More Confidence: 6 Tips to Stop Self-Doubt in Your Fitness Journey
Welcome back! Today we are chatting about how to build confidence & become someone that YOU trust to follow through with your goals. (HINT: it's not screaming affirmations in the mirror and hoping for confidence to come to you 😉) Us empowered ladies know that if we want something, we need to…
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Ep. 19 – Why Fat Loss Is Harder for Petite Women & Tips For You!
Happy month of April! Today, we're chatting about the petite problem 👀 As a fellow short girly, I get the struggle. It feels like everyone else can eat more food WHILE losing more weight. Cue the frustration, confusion and comparison ☠️ However, in my experience - dwelling & wishing myself…
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Ep. 18 - Moving to Asia! Summer shreds, bikini bodies, body image
Spring has sprung! The sun’s peeked out a little in Ireland which means one thing It won’t be long before the Summer shreds begin! Today we’re chatting about: ‘Bikini bodies’ Body Image Guilt & judgement about body goals My opinion on Summer shreds 💩 Practical tips to get in shape (you get to...