Mindset Meets Muscle

This was such an INCREDIBLE episode with Max @maxyourhealth_Tash and Emily learned so much it was so valuable and we know it is going to be SO valuable for the listeners too so we hope you enjoy this episode!Make sure you follow max on his instagram page as he posts amazing information and you can learn so much morehttps://www.instagram.com/maxyourhealth_/Tash and Emily's igs are below as always, follow us for more, DM us we always love to hear from you, and please subscribe to the podcast! We will see you in the next episode <3https://www.instagram.com/emdiamondcoaching/https://www.instagram.com/tashalankestercoaching/

Girls (and guys) its 2026 why are these still mistakes we are making?!In any case sometimes it is because we are just so conditioned to a certain way we are not even realising we are doing something wrong.So we are covering these todayIf you love the eppy, pop us a follow, and make sure to follow us on IG! Our DMs are always open, we love to hear from youTash - https://www.instagram.com/tashalankestercoaching/Em - https://www.instagram.com/emdiamondcoaching/

This conversation is a SUPER important one for anyone who is thinking about getting an online coach - we say this all the time but coaching is SO powerful - and coaches have the power to literally change a life for the better or the worseYou need to do your research before choosing a coach - and obviously if you want a GREAT coach - you can reach out to Emily or Tash ;)Follow us on instagram hereEmilyTash

if you feel like you are tracking your calories and doing the things but still not seeing results? This episode is for you - we unpack the common mistakes people usually struggle with when it comes to tracking calories, and potentially these could be something you unknowingly are doing, hence why you are not seeing the results you wantWant more? Follow Em and Tash on instagramTash - https://www.instagram.com/tashalankestercoaching/Em - https://www.instagram.com/emdiamondcoaching/

In this inspiring episode, we are honoured to have Hattie Boydle as our guest. She shares her journey from overcoming personal struggles to becoming a world champion bodybuilder, helping, inspiring and educating hundreds and thousands of women worldwide. She discusses the importance of mindset, discipline, self-compassion, and how bodybuilding teaches resilience and internal growth.We are not exaggerating when we say this episode has the power to change your life - so we cant wait for you to listen!If you are not subscribed to the show please do subscribe because it really helps us grow and be able to continue to sit with incredible guests like Hattie.If you want more from Hattie (which we highly recommend you go and binge all her content because its amazing) - you can follow her on instagram, check out her company Flex Method and listen to her podcast The Hattie Boydle Podcast by clicking each individual link belowHattie's InstagramFlex MethodThe Hattie Boydle PodcastIf you want to check out Emily and Tash - you can follow us on Instagram below :)Em's InstagramTash's Instagram

We are not holding back in this episode! Skinny is back and these are our honest thoughts on this...We would love to know your opinion! Please DM us on instagram, share this episode with a friend, and if you are feeling overwhelmed, worried or like you do not have any support - please do not hesitate to reach out to us and we are more than happy to point you in the right direction <3Chat to us on instagram:Tash - https://www.instagram.com/tashalankestercoaching/Em - https://www.instagram.com/emdiamondcoaching/

Ever been told you cannot lose weight because you have PCOS - that its not possible for you? You need to avoid strength training or HIIT because of your PCOS?We are here to tell you that this is all BS and the best way to manage your PCOS symptoms we have covered in this episodeIf you are suffering from PCOS and you are struggling to lose weight - feel free to drop us a message we are happy to help!Find us on instagram:Tash https://www.instagram.com/tashalankestercoaching/Em https://www.instagram.com/emdiamondcoaching/

We are SO excited to have Dr Dani Antonellos on the Mindset Meets Muscle podcast.Dani's background is in Osteopathy, she is also a massive gym fanatic like ourselves and has competed in 5 bodybuilding shows - she noticed a gap between treating people hands on but then within the rehab space there was no emphasis on how a patient moves outside of the clinic setting - so she wanted to bridge that gap for long term pain alleviation, not just until the next rehab session.And now she coaches hundreds of patients remotely, to move pain free, as well as helps educate others to do the same.We covered all things injury, rehab, the mental side of dealing with and managing injury and SO much more. We absolutely loved this conversation and hope you enjoy listening to it!You can connect with Dani via the following links belowhttps://www.instagram.com/daniantonellos/https://www.unitedhealthed.com/

In this episode of Mindset Meets Muscle Em and Tash discuss why your diet may actually be failing.If you are struggling with weight loss - this is a must listen!And if you need extra help - reach out to us on instagram <3Tash https://www.instagram.com/tashalankestercoaching/Emily https://www.instagram.com/emdiamondcoaching/

Want more? Find us on instagram here:Em https://www.instagram.com/emdiamondcoaching/Tash https://www.instagram.com/tashalankestercoaching/In this episode, Em and Tash  discuss the common cycle of self-sabotage that many experience over the weekends, particularly in relation to dieting and fitness goals. They explore the reasons behind this behaviour, the importance of structure and planning, and how to break free from the binge-restrict cycle. The conversation emphasises the need for balance, setting boundaries, and making conscious choices around food, while also addressing the role of intuitive eating and the importance of protein and fibre in the diet. The hosts provide practical tips for listeners to maintain consistency and achieve their fitness goals without feeling deprived.TakeawaysMany people struggle with weekend self-sabotage in their diets.The cycle of starting again on Monday is common but ineffective.Restrictive eating during the week often leads to binge eating on weekends.Setting boundaries around food and drink is essential for success.Intuitive eating can be problematic in a diet-focused environment.Planning meals and tracking intake can help maintain consistency.Protein and fiber should be prioritised in every meal.Mindset shifts are necessary to break the binge-restrict cycle.Pre-planning for meals out can prevent calorie overload.Structure and organisation are key to achieving long-term goals."You can't cheat your diet.""You are what you eat.""Structure is sexy."Chapters00:00 Introduction to Weekend Sabotage02:14 Understanding the Cycle of Self-Sabotage05:43 Breaking the Restriction and Binge Cycle09:18 The Role of Intuitive Eating12:18 Planning for Success During the Week16:11 Setting Boundaries for Weekend Eating19:15 The Importance of Protein and Fiber22:58 Mindset Shifts for Sustainable Eating27:45 Pre-Planning for Meals Out32:30 Final Thoughts on Structure and SuccessKeywordsdiet, self-sabotage, weekend eating, intuitive eating, meal planning, protein, fibre, binge eating, weight loss, fitness

In this episode of Mindset Meets Muscle, hosts Em and Tash delve into the common misconceptions surrounding cortisol, inflammation, and fat loss. They discuss how stress impacts eating habits and the importance of understanding weight fluctuations. The conversation emphasises the significance of energy balance over myths and highlights the necessity of healthy habits and stress management for successful fat loss. The hosts encourage listeners to prioritise self-care and set boundaries to maintain a healthier lifestyle.TakeawaysCortisol is a hormone released in response to stress.Fat loss requires a calorie deficit, regardless of cortisol levels.Stress can complicate adherence to a diet but does not prevent fat loss.Inflammation is often misunderstood as a barrier to fat loss.Weight fluctuations are normal and should not dictate progress.Healthy habits are crucial for managing stress and achieving fat loss goals.Self-care and setting boundaries are essential for mental well-being.The scale should be viewed as data, not a measure of self-worth.Accountability for calorie intake is vital for successful weight management.Energy balance is the fundamental principle behind fat loss. Chapters00:00 Introduction and Personal Updates00:00 Understanding Cortisol and Its Role in Fat Loss01:40 Cortisol, Stress, and Weight Loss Myths06:34 The Impact of Stress on Eating Habits09:09 Inflammation: Misconceptions and Reality14:12 The Scale: Understanding Weight Fluctuations20:15 Stress Management and Healthy Habits24:38 Setting Boundaries and Prioritizing Self-Care27:17 Conclusion: Energy Balance Over MythsKeywordscortisol, fat loss, stress management, inflammation, weight loss myths, calorie deficit, healthy habits, self-care, nutrition, mindset

In this episode, Em and Tash discuss the challenges of maintaining motivation and setting realistic goals, particularly in January when many people experience a dip in motivation. They emphasise the importance of community support, habit formation, and the journey of personal growth in fitness. The discussion also touches on the significance of setting range targets and overcoming feelings of overwhelm to achieve success in fitness and life.TakeawaysMotivation can dip in January; it's normal.Setting realistic goals is crucial for success.Small actions can lead to significant changes.Community support enhances fitness journeys.Habit stacking can help in forming new habits.Range targets prevent feelings of failure.Overcoming overwhelm is key to progress.Fitness is a journey, not just a destination.Social connections can motivate and inspire.Taking action today is more important than waiting for a new month.Follow us on instagramTash https://www.instagram.com/tashalankestercoaching/Em https://www.instagram.com/emdiamondcoaching/Keywordsmotivation, goal setting, January blues, fitness, Pilates, personal growth, community, habits, overwhelm, social media

In this episode we were SO lucky to welcome the incredible Dr Jordan Feigenbaum from Barbell Medicine. Dr Feigenbaum is doing incredible work in the industry and we highly recommend you give him and Barbell Medicine a follow on all platforms! We have linked the relevant resources below. Dr Feigenbaum also has a great podcast which is worth listening to and following! We hope you loved this episode as much as we loved recording it - we covered a LOT and it is all highly valuable information you do not want to miss. Here is a breakdown of the episode below:00:00 From Motorcycle Crashes to Medical Doctor02:38 The High Stakes of Health Misinformation05:02 Why Every Woman Must Lift Weights07:59 The Psychology of Habit and Environment15:12 Debunking Popular Menstrual Cycle Myths26:05 Pilates vs. Strength Training: The Truth37:44 Your Physical 401(k) and Aging Well44:03 GLP-1 Medications: Risks vs. Benefits53:11 Why Coaches Should Not Fear Weight Loss Drugs59:19 Quick Fire: Consistency over PerfectionKey TakeawaysThere are no unique exercise or nutrition recommendations for women that are fundamentally different from those for men.Consistency beats perfection every time. You do not need a perfect program; you need a program you can stick to.Strength training is a relative effort. The biological benefit comes from the challenge to your specific fitness level.Anti-obesity medications like GLP-1s are tools that lower the barrier to entry for healthy lifestyle changes.ResourcesBarbell Medicine (Official Website and YouTube)https://www.barbellmedicine.com/https://www.youtube.com/@BarbellMedicine The SEMA-Lean Study (Regarding GLP-1s and muscle function)https://pubmed.ncbi.nlm.nih.gov/41068996/  Dr. Jordan Feigenbaum and Dr. Lauren Colenso-Semplehttps://www.youtube.com/watch?v=Owd16o1tum0 https://www.youtube.com/watch?v=rdai1V8tt3o Follow us on instagram:Dr Jordan Feigenbaum https://www.instagram.com/jordan_barbellmedicine/Barbell Medicine https://www.instagram.com/barbell_medicine/Tash https://www.instagram.com/tashalankestercoaching/Em https://www.instagram.com/emdiamondcoaching/

In this episode we dive into everyones favourite topic, GLUTESWe talk about how to grow your glutes effectively, but also how to ensure your glutes are enabling your body to function as best as it canIf you have been struggling to grow your glutes, this episode is for youMake sure to follow us on instagramEm https://www.instagram.com/emdiamondcoaching/Tash https://www.instagram.com/tashalankestercoaching/

In this episode of Mindset Meets Muscle we are joined by Christopher Barker author and coach known for his work around menopause and long-term health. We have an honest, no-nonsense conversation about what actually changes during menopause and what doesn’t, cutting through a lot of the fear and misinformation that’s everywhere right now.We touch base on why fat loss can feel harder during peri- and menopause, the role of hormones versus lifestyle factors, and what women really need to focus on when it comes to training, nutrition, stress, and recovery.This episode is especially useful if you’re feeling confused, frustrated, or overwhelmed by menopause advice online and want a more grounded, evidence-informed perspective.You can find Chris’s books on menopause, fat loss, and health on Amazon here Mansplaining The MenopauseSimply confusing or confusingly simple

Lets be honest, January starts today on Monday 5th - so no more perfect time than to release this episode!Happy Monday, Happy January, Happy 2026, lets absolutely CRUSH this year - reach those goals, become obsessed with the versions of ourselves we are creating and never ever quit - this episode is going to give you everything you need to achieve the version of you you want to become not just in January, but for LIFE - we are so fired up and hope you love this as much as we loved recording it for you xxxHappy New Year!! From Tash & Em xxxWant more? Follow us on InstagramTash - @tashalankestercoachingEm - @emdiamondcoaching

In this INCREDIBLE episode of Mindset Meets Muscle we have the amazing Anne-Sophie Fluri who is a neuroscientist break down the power of the brain and behaviour changeThis is SUCH a powerful episode and one that I guarantee will change your lifeIf you want more from Anne-Sophie and her incredible knowledge about the brain, follow her on instagram HERE for everything you need!Em's insta https://www.instagram.com/emdiamondcoaching/Tash's insta https://www.instagram.com/tashalankestercoaching/

In this episode we are joined by Emily's client Cheryl who shares her incredible transformation journey! Thank you Cheryl for sharing your story and we hope this inspires anyone who wants to take action to change their lives to take the action!Want more?Follow us on instagraminstagram.com/emdiamondcoachinginstagram.com/tashalankestercoaching

In this episode we discuss a benefit of training that is not often spoken about. The mental benefitTraining can literally save your lifeWe want to preface if you are struggling with your mental health please do seek professional help <3Follow us on IG for moreTash @tashalankestercoachingEm @emdiamondcoaching

In today's episode we have the INCREDIBLE Dr Laurena Law who is a longevity and skin health specialist on the show to talk about overall health through lifestyle medicine, menopause, lifestyle interventions and pharmaceutical interventions and so much moreIf you are a woman or a man, this topic is for everyone because we will all know someone going through peri-menopause or menopause and its so important to understand what this entails. Dr Laurena breaks it down so clearly.She also gives tangible advice on what we can do as women before, during and post menopause to ensure we are managing our symptoms and setting us up for long term healthYou can find more from Dr Laurena on her instagram and youtube channels which I highly suggest you follow as she puts out amazing contentYoutube - Menopause Rating Scale Videohttps://youtu.be/RE98zrET2rg?si=r-BAuhlm33LlcMIcInstagram - https://www.instagram.com/doc_laurena/

Christmas is coming - here is our Christmas mindset survivor kit to handle the festive season like the pro you are

Do you struggle with emotional eating? Or feel triggered by food?You are not alone - we are chatting all things emotional eating today and how to overcome thisPlease seek medical advice if you feel you are suffering from a binge eating disorder which we differentiate between BED and emotional eating within this podcast <3If you need help finding external support please reach out to us we are happy to help you find the support you need, you are not alone <3

Today we bring on Renee - one of Tash's clients who has been through such an incredible transformation journey, she is the epitome of what a long term, life changing transformation looks like - her mindset, her values, her dedication and hard work is truly inspiring and this is not an episode you want to miss!If you want more from us or want to work with us directly, check us out on our instagrams :)instagram.com/emdiamondcoachinginstagram.com/tashalankestercoaching

What on earth is cycle syncing?! Why is it a hot topic and the million dollar question, should you only do pilates in the second 2 weeks of your cycle?!We cover it all, if you are a woman, or if you are a man who wants to know more about his woman, listen to this oneWant more? Follow us on IGhttps://www.instagram.com/tashalankestercoaching/https://www.instagram.com/emdiamondcoaching/

Today we are unpacking the mindset blocks that may be keeping you stuckWe are BIG on mindset and training your mind is just as important as training your body. If we do not work on our relationship with ourself and our mental resilience - how the hell are we supposed to make any physical progress? Because it all starts in the mind. Mindset drives behaviour after all.We are unpacking common mindset hurdles, and taking you through exactly how to overcome them.If you find this valuable please share with a friend, and enjoy!Follow us on insta:https://www.instagram.com/emdiamondcoaching/https://www.instagram.com/tashalankestercoaching/

Ever wondered why you are spending all this time in the gym but don't actually LOOK like you train? The reality is you may not be training hard enough.We are going to unpack this, and help you overcome this, train the house down and actually SEE the progress that you deserveHappy Lifting!Want more? Follow us on instahttps://www.instagram.com/tashalankestercoaching/https://www.instagram.com/emdiamondcoaching/

In this episode we dive into our backgrounds, our personal struggles that lead us into our passion for fitness, and where we are todayFollow us on Instagram for more, and if you want to work with us further, you can do so but getting in touch with us through the links in our biosTash - https://www.instagram.com/tashalankestercoaching?igsh=amYzMXZhc3c1ZDMw&utm_source=qrEm - https://www.instagram.com/emdiamondcoaching?igsh=ejhhMmFnZzl1c2hy

In this eppy we are covering some mistakes we have made in the past, honestly we have made them all, and we are here to share the lessons we have learned so you do not have to make the same mistakes, and save valuable time in your own health and fitness journey! We got you <3

In todays episode we are here to give you all the goss. Unveiling the dark side of the coaching industry from false advertising, to people who just want to make a quick buck. We spill ALL the tea. Not sure who to trust, what to believe, and overwhelmed with too much content out there? Then this episode is for you because we break down the BS, and help guide you in the right direction.

Unless you have been living under a rock - I am sure by now you have heard of "the skinny jab". We are here to break down the do's and dont's when it comes to taking the drug, and how to get the BEST result possible if you are on a GLP-1Want more? Follow us on Instagramhttps://www.instagram.com/tashalankestercoaching?igsh=amYzMXZhc3c1ZDMw&utm_source=qrhttps://www.instagram.com/emdiamondcoaching?igsh=ejhhMmFnZzl1c2hy

Not seeing results? Feeling frustrated? Think you are doing everything right? In todays episode we cover exactly why you may not be seeing the results you deserve, so make sure you tune into this one you will not want to miss it!

Welcome to Mindset Meets Muscle - your safe space to get the best health and fitness advice from your hosts Em and Tash. Expect no BS, raw, unfiltered, realistic tips and tricks on building your dream body and building a resilient mindset because the two need to go hand in hand. We are going deep, and we are going to cover it all.