SC Fitness

My weekly Q+A episode answering questions from my online clients, this week the questions were as follows:00:00 IntroductionHow much to increase your calories when moving into a muscle-building phase03:15 I'm going back into a routine in September and want to get back to muscle gain. Can you check how many calories I should be eating?10:30 I also feel like I need a new challenge in my strength training is there anything I can change in this?21:56 My goals going forward I want to go into a calorie surplus for the next few months and really work on building muscle...squatting my bodyweight and achieving an unassisted pull up is are the main goals. My main question is how much do I increase my calories by and for how long? 33:49 How to make realistic progress each week, especially when life is busy and things might feel overwhelming.I'll also be taking a two-week break from the podcast while I welcome my new addition, so I chat a little about what I'm expecting from this next chapter and the realistic approach I'll be taking to postpartum movement, nutrition and looking after myself.As always, the aim of this podcast is to help you keep things simple, realistic and sustainable, no extremes, no unnecessary complication, just practical advice you can actually use.I hope you enjoy and thanks for listening!If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below:Instagram: ⁠⁠@sc.fitness.pt⁠⁠Email: [email protected]: ⁠⁠www.sc-fitness.co.uk/contact⁠⁠

In this episode, I talk about how to transition from summer into September without feeling like you need to start all over again. Instead, we look at how to build on the flexible and consistent habits we've been working on throughout my 6 week Summer Reset program, and use the structure of September to make those habits even more sustainable. In this episode I talk about the following:Building sustainable foundations: the simple habits that support a healthy lifestyle year-round.Staying flexible and consistent: why consistency doesn't mean perfection, and how to get back to your habits when life gets in the way.Using September's structure: making the most of a more predictable routine without becoming overly restrictive.Adding the next layer: how to build towards goals like fat loss, muscle building, increased fitness or an event while keeping your foundations in place.What's next?: thinking about your goals for the coming months and how my Thrive program can support you with ongoing accountability, structure and guidance.If you'd like to get in touch with me to find out more about how you can join Thrive and whether it's a good fit for you, you can contact me anytime on the below:Instagram: ⁠@sc.fitness.pt⁠Email: [email protected]: ⁠www.sc-fitness.co.uk/contact⁠

This week's Q&A episode covering questions from my online clients this week. We cover really practical topics that I know are going to resonate, from managing the weeks where working out just isn't possible, to the nuts and bolts of logging sessions in our coaching app (Everfit), to one of the most common questions I get from new mums trying to get back into training.00:00 Introduction 10:45 How to shuffle and log workouts in Everfit - a quick practical walkthrough for anyone who's ever wondered how to move assigned sessions around or add in their own activity15:00 Is it okay to double up cardio after a strength session? 20:50 Managing hunger while breastfeeding and working out practical tips for stabilising appetite, why protein and fat are your best friends, and realistic advice on steady fat loss while feeding.If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below.Instagram: ⁠@sc.fitness.pt⁠Email: [email protected]: ⁠www.sc-fitness.co.uk/contact⁠

This week's episode I'm discussing two topics that came up in my client check-ins this week which I think will be so helpful for lots of you! Timestamps are below as always!If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below:Instagram: ⁠⁠@sc.fitness.pt⁠⁠Email: [email protected]: ⁠⁠www.sc-fitness.co.uk/contact⁠⁠00:00 Introduction03:35 Advice of how to navigate a sociable summer and still make progress towards your health and fitness goals.24:35 My thoughts and advice around intermittent fastingI really hope you enjoy this episode and find it helpful!

My weekly Q+A episode covering questions asked by my coaching clients this week. 00:00 Introduction06:20 I'm wondering the best way to get back into things after a long break21:06 How do I manage portion size when my appetite seems to fluctuate a lot due to breastfeeding?If you'd like to get in touch about how to work with me, or if you have any topics you'd like me to cover on the podcast, you can contact me anytime on the below details:Email: [email protected]: www.sc-fitness.co.ukInstagram: @sc.fitness.pt

This week's Q&A episode covers three topics that have come up in my client community recently, and I think all three are going to resonate whether you're a current client or someone who's been thinking about getting some support with your health and fitness.00:00 Introduction + why my clients are doing so much more than they would on their own, the benefit of community and accountability, and why something over nothing always wins06:44 How to keep fit while travelling for work - practical tips for staying active and eating well when you're out of your normal routine13:15 The truth about calorie tracking and fat loss - why your results might be slower than expected, the science behind underreporting food and over-reporting exercise, when to step away from tracking, and why a performance goal might be exactly what you need right now.Thank you so much for listening to this episode, I really hope you enjoyed it and if you have any questions after listening, I'd always love to hear from you!Also, there are currently spaces available to work with me. If you'd like to find out more about my coaching options - including my Thrive programme and 1-1 online coaching, get in touch anytime on the below:Instagram: @sc.fitness.ptEmail: [email protected]: www.sc-fitness.co.uk/contact

This week's episode came directly from a client check-in, and I knew immediately it deserved a full episode, because I think almost every woman I work with has felt exactly this at some point.My client had a week where the first half went 'really well' and the second half involved a few more indulgent meals than planned. A party, two meals out, some alcohol, a dessert. And she found herself wondering whether she'd tipped into a calorie surplus after such a 'good' week.In this episode I dig into the practical reality of what actually happened, the honest truth about eating out and fat loss, the mindset shift that stops one indulgent meal becoming a week-long spiral, and six practical strategies for navigating social-heavy weeks without losing your progress.This one is for anyone who has ever felt like a few enjoyable meals undid a whole week of hard work - and wants to understand why that's usually not true, and what to do when it is.I really hope you enjoy this episode! And if you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below:Instagram: @sc.fitness.ptEmail: [email protected]: www.sc-fitness.co.uk/contact

My weekly Q+A episode answering questions from my online clients. This week the questions were as follows:00:00 Introduction04:38 Having a specific weight goal — is it actually useful? The honest truth about the scale, why I encourage you not to fixate on a number, and when weighing yourself can be a helpful tool16:06 Coming back to exercise after a break — why you haven't lost everything, how to ease back in without burning out, and the mindset shift that makes all the difference24:47 Are all steps created equal? Does pace, incline and added weight (like a weighted vest or rucksack) make a difference to the benefits of your daily steps?35:42 Hip muscle soreness four days after a workout - how long should DOMS last, what's normal, what helps and when should you be concerned?If you'd like to get in touch with me to find out more about my coaching offers, including how to join my Summer Reset 6 week programme starting 20th July, you can contact me anytime on the below:Instagram: @sc.fitness.ptEmail: [email protected]: www.sc-fitness.co.uk/contact

Today I'm talking about how you stay consistent with your health and fitness over summer, without being rigid, without being perfect, and without feeling like you'll go into September having gone backwards with your health and fitness goals.Because there's a real middle ground between going completely off track and being so strict you don't enjoy yourself, and that's exactly what this episode is all about!In this episode I cover: Why the all-or-nothing mindset is the real problem, not summer itselfWhy stopping every busy season could mean putting your goals on hold for 3-4 months a yearWhat consistency actually looks like when life is full and social and unpredictable5 practical tips for staying on track without rigidity (including how to handle holidays, meals out and busy weeks without a guilt spiral)How to avoid gaining unwanted weight over summer without tracking everything or restricting yourselfThe mindset shift that makes health and fitness sustainable all year round, not just when life is quietThe Summer Reset, my new 6 week programme running through July and August, open to everyoneThis one is for anyone who wants to go into September feeling refreshed, proud and raring to go, rather than feeling like they're starting from scratch.🌿 The Summer Reset: 6 week programmeStart on 13th or 20th July | £99 | Limited spacesIf you'd like to get in touch with me to find out more about my coaching offers or The Summer Reset, you can contact me anytime on the below:Instagram: @sc.fitness.ptEmail: [email protected]: www.sc-fitness.co.uk/contact

Today's Q+A episode discusses topics and struggles from my online clients. We cover:00:00 Introduction (and discussing last week's heatwave)04:42 Tips and suggestions as to how to cope with the next heatwave (and potentially a very warm summer) without feeling overwhelmed.20:16 Advice for anyone wanting to focus on fat loss over the next 6 weeks / over summer35:28 Ideas for how we can have a '4 week summer focus' and make great progress over the summer months without sacrificing our enjoyment of this season.If you'd like to get in touch with me to find out more about my coaching options (and find out more about my upcoming Summer Focus offer) you can contact me anytime on the below:Instagram: ⁠@sc.fitness.pt⁠Email: [email protected]: ⁠www.sc-fitness.co.uk/contact⁠

This week's episode comes straight from a question one of my clients sent me this morning - she got a workout done but said it felt so tough, like she had no energy at all. If you're in the UK this week - you'll know exactly why.We're in the middle of a UK heatwave, and I wanted to talk honestly about how to navigate training and nutrition when it feels genuinely too hot to function normally. This episode is about helping you manage this week without feeling like you're falling or risking falling into all or nothing thinking.In this episode I cover:✅ Why training feels so much harder in extreme heat (and why that's not a failure on your part)✅ Managing your expectations for weeks like this✅ Why training earlier in the day can make a big difference✅ Using air conditioned spaces to your advantage✅ Why shuffling your week around is a smart move✅ How to approach nutrition and appetite changes in hot weather✅ Simple ways to stay comfortable and sensible without overcomplicating thingsThis one is for anyone who's felt like this week has thrown their usual routine off, and needs advice and reassurance about how to adapt and not feel like they're giving up.Thanks for listening and I hope you enjoy!Ps. If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below:Instagram: @sc.fitness.ptEmail: [email protected]: www.sc-fitness.co.uk/contact

This week's Q&A episode is packed with questions I know so many of you will relate to, from finding the best time to train, to navigating those weeks where even deciding what to eat feels like too much effort.In this episode:00:00 Introduction04:40 Is there a best time of day to work out for optimum results? 13:09 Decision fatigue - practical ways to manage your nutrition on those overwhelming weeks25:14 Struggling with motivation after a holiday - how to stay focussed as well as be kind to yourself without going into all-or-nothing mode34:26 I love reading about nutrition and diets and health. Can you recommend any good books?41:15 Last week I did a strength workout and yoga class on the same time (one was morning, the other evening). I felt some fatigue in the yoga class and some achey muscles. I guess in an ideal world I wouldn't do both on the same day but some weeks I'll need to. Any thoughts/advice so I can feel stronger in my yoga class?Nutrition resources mentioned in this episode: - Is Butter a Carb?- EIQ NutritionIf you'd like to come to my FREE online workshop on Thursday 18th June @ 730pm, you can sign up here.Recording will be sent afterwards if you can't make it live!Got a question for a future Q&A episode? Submit it in your weekly check-in or send me a DM on Instagram @sc.fitness.ptAnd if you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below:Instagram: ⁠@sc.fitness.pt⁠Email: [email protected]: ⁠www.sc-fitness.co.uk/contact⁠🎙️ If you enjoyed this episode, please do leave a rating or review, it genuinely helps more women find the podcast. Thank you so much for listening!

Here is my weekly Q+A episode answering questions from my online clients, this week the questions were as follows:00:00 Introduction06:54 Do you have any tips or things to avoid when bbqing  we tend to cook too many meats but end up eating them so that they don’t go to waste!14:40 Could you please remind me of your top tips for getting more protein into your diet every day 23:50 I've noticed my body shape has changed and I've built muscle on my stomach area. However, I still have a layer of fat around my stomach and sometimes it almost feels more noticeable than before. Does this sound like I've just built muscle underneath while still carrying some body fat on top?If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below:Instagram: ⁠@sc.fitness.pt⁠Email: [email protected]: ⁠www.sc-fitness.co.uk/contact⁠

This week's episode came straight from a question one of my Thrive clients asked in our group - and I knew so many of you would relate to it so I wanted to expand on my advice to her on the podcast.She's been tracking calories, staying in a deficit, but recently she's been feeling constantly hungry, low energy and a bit rubbish. Sound familiar?In this episode I'm talking about why hunger in a deficit is normal - but misery isn't, how what you eat can transform how full you feel without eating more calories, why your menstrual cycle affects your hunger more than you might realise, what a diet break actually is and why planning one can help you get better results in the long run, and what to do after your event or holiday so you don't lose all the progress you've worked so hard for.This one is for anyone who has ever felt like they're either fully on a diet or completely off it - and wants a smarter, more sustainable way to approach fat loss for good.🎥 Mentioned in this episode:If this resonated with you, you might also want to watch this video on my YouTube channel - 'I thought weight loss would make me happy and I was wrong': 🌿 Want to work with me?Thrive Spring intake is currently open until the end of May. If you'd like to find out more about my coaching offers or get in touch, here's where to find me:📋 Coaching application form📱 Instagram: @sc.fitness.pt 📧 Email: [email protected]🌐 Website: www.sc-fitness.co.uk/contact

In this week’s Q+A episode, I’m answering my client's questions from their weekly check-ins. Today I cover the following topics:00:00 Introduction01:17 How to fuel and recover properly after longer runs11:07 Best equipment to add to a home gym setup19:37 How to choose from a restaurant menu without stressing27:18 Tips for staying within your calories when off work / out of routine / at home with your kids37:05 What to do when you’re struggling to stay focused because life feels overwhelmingly busyIf you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below:Instagram: ⁠@sc.fitness.pt⁠Email: [email protected]: ⁠www.sc-fitness.co.uk/contact⁠If you'd like to join my email list and receive my FREE 5 Day coaching series where you'll have workouts, nutrition and progress tips sent to your inbox over 5 days CLICK HERE!

This week I'm talking about how you can be in a calorie deficit and make progress whilst still enjoying social occasions and living your life ... BUT there are things that you need to take into consideration.I talk about compromises and sacrifices you may have to make, and prompt you to think about whether it's worth it and whether considering these things can help you manage your expectations in terms of how much fat loss you want to see.I'd love to know what you think about this episode and let me know if you have any questions after listening!If you'd like to know more about how to work with me, you can contact me anytime here:Email: [email protected]: @sc.fitness.ptWebsite: www.sc-fitness.co.uk

Here is my weekly Q+A podcast answering questions from my online clients, today's topics include...00:00 Introduction (Bank Holiday weekend reflections + awesome client updates)13:00 Are there any essential supplements if your diet is limited? (fibre, pre/probiotics, multivitamins)22: 54 What is reverse dieting and do you actually need to do it?30:16 What timer/clock do you use for timed workouts in the gym?If you'd like to watch my latest video on why I realised losing weight wouldn’t make me happy, you can watch it here.And if you (or someone you know) would like to join my 5 day free coaching starting Monday 11th May, you can sign up here.Coaching Enquiries:Email: [email protected]: www.sc-fitness.co.ukInstagram: @sc.fitness.pt