The DC Podcast

In this episode, I’m joined by online strength and female health coach Ellen Johnston. We explore her mission to help women let go of food guilt, lift heavy and build confidence that actually lasts. Ellen shares how societal pressure and diet culture shape women’s relationships with food, exercise and their bodies, and why strength training can be such a powerful tool for changing that.We talk about what Ellen has learned from studying sports and exercise science, how her coaching philosophy has evolved over time, and the realities of working in the online fitness space. Ellen also opens up about her own journey through injuries and surgeries, the physical and emotional challenges of rehab, and how those experiences reshaped her relationship with training and the way she now supports her clients.This conversation also touches on self-care, navigating setbacks, building resilience and what sustainable progress really looks like in the long term. It’s an honest discussion about strength, recovery, body image and the ongoing process of learning to trust your body again.You'll find Ellen @ellenjohnstonpt (Instagram)You'll find Dee @dee_dchealthfitness (Instagram)Follow @dchealthfitness_(Instagram)www.dchealthandfitness.com

In this episode of the DC Podcast, Dee Cronin is joined by Claire Dunn, running coach, personal trainer, and nutritionist who works primarily with endurance runners. Claire shares her experience of going from finding running difficult to competing in ultra-marathons, and how consistency, realistic expectations, and good coaching shaped that progression.They discuss the realities of starting running, common misconceptions, and how social media often distorts what running looks like by focusing on highlight reels rather than the early stages, setbacks, and unglamorous work. Claire offers practical insight into what actually matters when beginning or returning to running, including appropriate training, fuelling, and reframing progress beyond pace or distance.This episode is an honest conversation about running for real people, building confidence over time, and separating what’s useful from what’s just noise.You'll find Claire @outmilers (Instagram)You'll find Dee @dee_dchealthfitness (Instagram)Follow @dchealthfitness_ (Instagram) www.dchealthandfitness.com

In this conversation Dee & Maria delve into personal experiences, comforts outside of food, creatine, preworkout and emotional eating. They also make a not so fun announcement that'll you'll definitely want to hear. 👀 If you're ready for support with our coaching ⁠⁠click here⁠⁠ Follow for more 👇🏻😊 ⁠⁠dee_dchealthfitness⁠⁠ ⁠maria_dchealthfitness⁠ ⁠⁠dchealthfitness_⁠⁠ [email protected] ⁠⁠www.dchealthandfitness.com Chapters 00:00 Farewell and Reflections 01:27 Understanding Creatine: Benefits and Usage 07:42 Pre-Workout Essentials: What to Look For 11:03 Sciatica: Understanding and Seeking Help 13:06 Post-Workout Hunger: Why It Happens 21:01 Finding Your Ideal Workout Time 24:22 Comfort Beyond Food: Exploring Alternatives 33:25 The Comfort of Home and Fire 37:39 Morning Routines and Coffee Culture 41:43 Advocating Healthy Relationships with Food 52:36 Reflections on Change and Farewell

In this conversation, Dee and Maria discuss various topics including electrolyte supplementation, the impact of carbohydrate intake on PCOS, and the frequency of gym sessions. They emphasize the importance of individual circumstances and needs when making dietary and exercise choices. As well as discussing the importance of realistic expectations and individual circumstances when it comes to exercise frequency and progress. They emphasize that one session per week is better than none and that progress can still be made with consistent training. They also caution against overtraining and the negative impact it can have on recovery and overall health. The conversation then shifts to body image and the acceptance of different body types. They stress that genetics play a role in body composition and that it's important to focus on overall health rather than striving for a specific body shape. Finally, they briefly discuss recommendations for sports bras for larger bodies, highlighting the importance of finding a comfortable fit and considering individual preferences. If you're ready for support with our coaching ⁠⁠click here⁠⁠ Follow for more 👇🏻😊 ⁠⁠dee_dchealthfitness⁠⁠ ⁠maria_dchealthfitness⁠ ⁠⁠dchealthfitness_⁠⁠ [email protected] ⁠⁠www.dchealthandfitness.com

In this conversation, Dee and Maria discuss their recent gym meetup, including the delicious food brought by their clients. They also answer questions about introducing movement when energy is low and why we need fruits and vegetables in our diet. Dee emphasizes the need for self-compassion and finding fun ways to incorporate movement into daily life. They also discuss the traffic light system for managing energy levels and setting realistic expectations. Maria discusses her personal journey of overcoming negative body image and how she learned to accept herself. She shares how changing other aspects of her life, such as going to the gym and doing pole fitness, helped her shift her perspective on her physical appearance. Dee also emphasizes the importance of separating oneself from negative self-talk and creating space between oneself and those thoughts. She advises against striving for unrealistic expectations of loving every part of one's body and instead focuses on accepting and not letting it negatively impact one's life. Maria also discusses the influence of media on body image and the need to change the narrative around beauty standards. If you're ready for support with our coaching ⁠⁠click here⁠⁠ If you're ready for support with our coaching ⁠⁠click here⁠⁠ Follow for more 👇🏻😊 ⁠⁠dee_dchealthfitness⁠⁠ maria_dchealthfitness ⁠⁠dchealthfitness_⁠⁠ [email protected] ⁠⁠www.dchealthandfitness.com

In this episode of the DC podcast, Dee Cronin and Maria answer listener questions about topics related to food, exercise, and body image. They discuss the concept of Rate of Perceived Exertion (RPE) and how it allows for a sustainable training environment. They also address the issue of commenting on others' body progress and provide alternative ways to be supportive. Additionally, they offer advice on dealing with feelings of guilt after a holiday and how to handle comments from others about food. Finally, they share tips for adding movement to everyday life when stuck at a desk. In this conversation, Dee and Maria discuss various topics related to health and fitness. They talk about the importance of incorporating movement into daily routines, especially for those with busy schedules or sedentary jobs. They also discuss strategies for managing cravings and emotional eating, emphasizing the importance of listening to your body's hunger cues and finding alternative ways to cope with emotions. Additionally, they address the importance of rest and recovery during illness and the role of protein and carbohydrates in post-workout nutrition. Finally, they debunk the myth that women will become overly muscular from strength training, highlighting the many benefits of building muscle mass. Chapters 00:00 Introduction and Overview 02:05 Understanding Rate of Perceived Exertion (RPE) and its Benefits 05:21 Supporting Others without Commenting on Body Progress 08:39 Letting Go of Guilt and Prioritizing Rest on Vacation 13:43 Dealing with Comments about Food from Others 20:42 Adding Movement to Everyday Life when Stuck at a Desk 25:22 The Power of Movement 31:31 Managing Cravings 38:35 Supporting Health During Illness 41:57 Dispelling Myths: Gaining Muscle Mass 45:13 Listening to Your Body If you're ready for support with our coaching ⁠⁠click here⁠⁠ Follow for more 👇🏻😊 ⁠⁠dee_dchealthfitness⁠⁠ ⁠⁠dchealthfitness_⁠⁠ [email protected] ⁠⁠www.dchealthandfitness.com

In this episode, Dee discusses the controversy surrounding a well-known fitness guru's menopause workout and emphasizes the individualized nature of menopause and training. She highlights the importance of tailored training based on individual symptoms and the need for accurate information. Dee also expresses her reluctance to sell a menopause-specific workout program and encourages open conversations and listening to women's experiences. If you're ready for support with our coaching ⁠click here⁠ Follow for more 👇🏻😊 ⁠dee_dchealthfitness⁠ ⁠dchealthfitness_⁠ [email protected] ⁠www.dchealthandfitness.com

In this episode, Dee discusses the concept of imperfect action and shares six things she doesn't do as a coach, nutritionist, and personal trainer. She emphasizes that striving for perfection is not necessary for success and encourages listeners to embrace imperfections. The six things she mentions include not being a morning person, not always getting enough vegetables, sometimes canceling gym sessions, not aiming for a specific number of steps, having a simple morning routine, and occasionally eating in front of the TV. She highlights the importance of being practical and realistic in incorporating healthy habits into daily life. If your ready for support with our coaching, you can ⁠⁠⁠Apply Here ⁠⁠⁠⁠⁠⁠ @dc_healthfitness  @dchfcoaching www.dchealthandfitness.com

Hello welcome to episode 16 of The DC Podcast, this is Q&A episode with Dee & Daragh! Dive in & enjoy! We help you stop overeating & start exercise for health! If your ready for support with our coaching, you can ⁠⁠⁠Apply Here ⁠⁠⁠⁠⁠⁠ @dc_healthfitness @daragh_dchfcoaching @teamdchf www.dchealthandfitness.com

Hello & welcome to episode 15 of the DC podcast! A solo episode with Dee, where she chats all things Bone health, Osteopenia & Osteoporosis and what you can do to support yourself, prevent falls and fractures and live life on your terms. Enjoy! We help you stop overeating & start exercise for health! If your ready for support with our coaching, you can ⁠⁠Apply Here ⁠⁠⁠⁠⁠ @dc_healthfitness @daragh_dchfcoaching @teamdchf www.dchealthandfitness.com

Hello & welcome to episode of the DC podcast! This one is the beginning of many team episodes to come! with Dee & Darragh where we'll be answering client questions & trying our very best not to get too side tracked 😂 But first, this episode is your chance to get to know Darragh and a little of what you can expect! Enjoy! If your ready for support with our coaching, you can ⁠Apply Here ⁠⁠⁠⁠ @dc_healthfitness @daragh_dchfcoaching @teamdchf www.dchealthandfitness.com

Hello and welcome to Episode 14 of the DC Podcast! Today I am joined by Luke Murray who is a physiotherapist, he is currently studying medicine at University of Limerick and also has a background in Strength & Conditioning. From All Black Rugby and Rowing, Arsenal Football Club, London Irish Rugby Club, NHS & lot's more, Luke has build impressive experience and todays he makes his way to The DC Podcast. We talk about Pain, what causes it, what we can do to help ourselves, what your physiotherapist can do to help, as well as misconceptions and unhelpful narratives. If your ready for support with our coaching, you can Apply Here ⁠⁠⁠ Follow Luke @luke_irish_physio Follow Dee @dc_healthfitness @teamdchf www.dchealthandfitness.com

Hello and welcome to Episode 12 of the DC Podcast! Dee is back with another solo episode giving you 5 things to consider if you're struggling with exercise right now that most of you won't have considered. I won't give it all away but one thing you won't find in here is different ways to motivate yourself or find willpower. But these things will help you build consistency with exercise, navigate the tough days that inevitably will occur and most importantly how to make exercise enjoyable even if you're not that into the gym. Enjoy it and share it help other people too. If your ready for support with our coaching, you can ⁠Apply Here ⁠⁠⁠⁠ Follow Dee @dc_healthfitness @teamdchf www.dchealthandfitness.com

Hello and welcome to Episode 11 of the DC Podcast! Today I am joined by Sammy Cooper who is a performance Nutritionist who works with recreational athletes all the way up to elite professionals. She also does an incredible job of bridging the gap between performance nutrition, body image & your relationship with food. We chat about the role of social media in body image, relationship with food, curating your environment, underfuelling, language and messaging in the industry and does it need to change, working in the fitness industry in a larger body, functional mass and so much more! Enjoy & share it with someone who will find it helpful. If your ready for support with our coaching, you can ⁠⁠⁠⁠Apply here!⁠⁠⁠⁠ If you'd like to join Small Group Personal Training, ⁠⁠⁠⁠Apply here!⁠⁠⁠⁠ Follow Sammy @sammy.scoop Follow Dee @dc_healthfitness @teamdchf www.dchealthandfitness.com

Hello and welcome to Episode 10 of the DC Podcast! Today I am joined by Aoife McDonald who is a dietician and a digestive health wiz! This was an hour jammed full of incredible knowledge, some myth busting & the best part is, it's practical evidence based advice that we will all benefit from. You can find her on Instagram @aoifemacdonald.dietician. Happy listening! If your ready for support with our coaching, you can ⁠⁠⁠Apply here!⁠⁠⁠ If you'd like to join Small Group Personal Training, ⁠⁠⁠Apply here!⁠⁠⁠ Follow Dee @dc_healthfitness @teamdchf www.dchealthandfitness.com

Hello and welcome to Episode 9 of the DC Podcast! A must listen if you are currently in a place where you would so absolutely anything to achieve your fatloss goal. Dee talk about dieting, pushing through the worst of regimes and how although you are not the problem but what you're doing might be! And most importantly the solution. If your ready for support with our coaching, you can ⁠⁠Apply here!⁠⁠ If you'd like to join Small Group Personal Training, ⁠⁠Apply here!⁠⁠ Follow Dee @dc_healthfitness @teamdchf www.dchealthandfitness.com

Hello and welcome to Episode 8 of the DC Podcast! Today Dee talks you through 5 things you can to to stop overeating, why you can't maintain your fatloss & the where to start with Nutrition for health! If your ready for support with our coaching, you can ⁠⁠Apply here!⁠⁠ If you'd like to join Small Group Personal Training, ⁠⁠Apply here!⁠⁠ Follow Dee @dc_healthfitness @teamdchf www.dchealthandfitness.com

ooofff.... you asked for it so here it is lads! Episode 7 of the DC podcast is all about Aspartame. Why you don't need to give up your Coke Zero and why the headlines and social media say you do! One of those ones that I honestly wish I didn't have to record, because I don't like when people make false claims and unnecessarily scare people! I hope you find this helpful! If you have any questions, I am always here for Questions! Details are below! If you enjoy this episode, make sure to hit the follow button for more! 💜 If your ready for support with our nutrition coaching, you can ⁠⁠Apply here!⁠⁠ If you'd like to join Small Group Personal Training, ⁠⁠Apply here!⁠⁠ You can follow here: Dee @dc_healthfitness www.dchealthandfitness.com

Hello and welcome to Episode 6 of the DC Podcast! Big statement coming.... this is probably one of the most important episodes I will ever food! And that's because exercise and muscle mass had a huge impact on your health! Both in years and quality of those years! If you enjoy this episode, make sure to hit the follow button for more! 💜 If your ready for support with our nutrition coaching, you can ⁠Apply here!⁠ If you'd like to join Small Group Personal Training, ⁠Apply here!⁠ You can follow here: Dee @dee_thedcmethod @thedcmethod www.dchealthandfitness.com

Hello and welcome to Episode 5 of the DC Podcast! What is disordered eating? How do eating habits become disordered? What to do if you have disordered eating habits and modelling healthy eating habits. If you enjoy this episode, make sure to hit the follow button for more! 💜 If your ready for support with our nutrition coaching, you can Apply here! If you'd like to join Small Group Personal Training, Apply here! You can follow here: Dee @dee_thedcmethod @thedcmethod www.dchealthandfitness.com

Hello and welcome to Episode 4 of the DC Podcast! Catriona Courtney is a registered sports nutritionist, business owner, mom, mountain lover, fitness enthusiast and a valued member of the DC community. This was such a fantastic conversation on midlife, menopause and the importance of nourishing your body and I know is going to be so helpful for many of you. If you enjoy this episode, make sure to hit the follow button for more! 💜 If your ready for support with our nutrition coaching, you can Apply here! If you'd like to join Small Group Personal Training, Apply here! You can follow here: Catriona @elev8nutritionirl Dee @dee_thedcmethod @thedcmethod www.dchealthandfitness.com

Hello and welcome to Episode 3 of the DC Podcast! I am back with another solo podcast to talk about something that is a regular discussion with clients. And that is Steps, what step count to aim for & why 10,000 steps is not the be all and end all! If you enjoy this episode, make sure to hit the follow button for more! 💜 If your ready for support with our coaching, you can Apply here! If you'd like to join Small Group Personal Training, Apply here! Follow Dee @dee_thedcmethod @thedcmethod www.dchealthandfitness.com References: Steiger et al; 2020, Jayedi et al; 2021, Paluch et al; 2022. 

Hello & welcome to episode 2 of 'The DC Podcast'! This is a solo episode where Dee discusses the considerations for training and the menstrual cycle and if there is certain types of exercises you should or shouldn't do at particular phases of your cycle. The version you probably won't see on social media! So listen here to get the full story! Enjoy 😊 If you enjoy this episode, make sure to hit the follow button for more! 💜 If your ready for support with our coaching, you can Apply here! If you'd like to join Small Group Personal Training, Apply here! Follow Dee @dee_thedcmethod @thedcmethod www.dchealthandfitness.com References: McNulty et al., 2020; Reis et al, 1995; Sale et al., 2020; Dalgaard et al., 2019; Sung et al., 2014

Hello & welcome to the first episode of 'The DC Podcast', the first of many! This episode is bonus content from the Strong Girl Squad Podcast where Chelsea interviews Dee. You get an insight into the ethos at DCHF and some of Dee's own struggles with food and exercise. We also discuss what it means to have a good relationship with food as well as practical changes you can make when getting started on improving your Nutrition.If you enjoy this episode, make sure to hit the follow button for more! 💜Follow Dee @dee_dchealthfitnessFollow Chelsea @strong_girl_squad www.dchealthandfitness.com