The Suki Fhalora Podcast

If you want to know more about my Accelerator Programme, copy the below link into your browser and if you have any questions, feel free to drop me a message https://docs.google.com/document/d/1sOaEo8PzQxTWIqYf4xxpTuuM3k2_e8NNU2lHlVyxX-A/edit?usp=sharing IG: https://instagram.com/sukifhalorafitness FB: https://www.facebook.com/sukifhalorafitness Email: [email protected]

To talk to me about coaching and if it's right for you or if you have any other questions, shoot me a message on IG/FB (Suki Fhalora Fitness) or drop me an email [email protected]

Today I’m sharing one of the weekly podcasts I recorded for my clients. I know fat loss can feel hard especially if you find yourself constantly falling off the wagon so give this a listen and let me know if you find it helpful. If you’d like more info on coaching, I have spaces opening in June, drop me a message and we can have a natter over DMs about your goals and also if coaching is the right option for you. Email: [email protected] IG: https://www.instagram.com/sukifhalorafitness FB: https://www.facebook.com/share/uQcqD2oi4RToVAw4/?mibextid=LQQJ4d

In today's episode I talk about feeling motivated and NOT feeling motivated in January and what you can do. The mistake a lot of women make when trying to change their eating and exercise habits. Why the 'planning' stage is stopping you from making progress with your health and fitness goals. And lots more. For coaching enquiries, drop me a message x Email: [email protected] Or reach on on IG/FB sukifhalorafitness

In today's episode I talk about why so many of you press the fudge it button, particularly around December. How you can build habits you can stick to Why taking the focus off fat loss will help hugely EVEN if fat loss is your goal Navigating buffets, Christmas food, alcohol The all or nothing mentality And lots more. For coaching enquiries, drop me a message x Email: [email protected] Or reach on on IG/FB sukifhalorafitness

Today’s episode I cover off: Navigating Christmas, food, drink & routine (or lack of) How my brand new lower-cost coaching programme ‘Tone Up In 30’ works and how it can help you get things back on track Mindset and much much more. If you want further details on my brand new programme drop me an email [email protected]

In today's podcast, I cover... What if you hate exercise - how do you get around this? Do you want to join a gym/move onto the gym floor and start lifting weights, what’s the best way? What about if you completely lose your mojo and CBA? PLUS lots more. Any questions, feel free to email me or as promised, if you want a free 20min dumbbell only workout you can do at home or the gym, drop me a message [email protected] Or reach out to me on my social media platforms (Facebook or Instagram). Please do share and rate this podcast if you found it useful in anyway 💜

In today's podcast, I cover... How online coaching can help you:- - Improve your relationship with food and exercise - Understand why you struggle to lose and maintain weight loss - Eat more and lose weight - Have a better understanding of nutrition - Change your mindset and create healthier habits you can stick to - Details on my 4 step process which will allow you to lose weight for the last time and never have to diet again. PLUS lots more. Any questions, feel free to email me [email protected] Or reach out to me on my social media platforms (Facebook or Instagram)

Today’s episode I talk about creating a calorie deficit, how to start when you have a big weight loss goal and how NOT to feel overwhelmed plus more. Any questions or if you’d like to know more about my 12 week coaching programme which uses my Tone Up In 30 method, drop me an email [email protected]

School holidays are tough, I get it so in todays episode I’m giving you some tips to help you stay on track at home or if you’re going away, I’ll also talk you through the hunger scale and the emotions wheel to help to tackle those snack-attacks! Any questions or if you’d like to know more about my 12 week coaching programme which can help you drop at least 2 dresses, drop me an email [email protected]

Can you just lose weight and tone up? Will you get bulky if you lift weights? How often should you change up your workouts? And lots more in todays episode. If you want a FREE 20 dumbbell only workout, copy and paste this link into your browser https://mailchi.mp/sukifhalorafitness/ld4agmguqf As always, feel free to drop me a message if there’s anything you’d like to talk to me about on my next podcast or if you have any questions or want some advice on nutrition, exercise, mindset or if you just want to know a little more about how my coaching programme works [email protected]

Today I talk about food labels and why following them blindly may be hindering progress, calories, portion sizes, not being afraid to eat more, snacking and more. If you'd like 23 tips to help cut back on snacking, copy this link into your browser https://mailchi.mp/sukifhalorafitness/23-tips-to-curb-snack-attacks Any questions feel free to email me [email protected]

Should you eat the same amount of calories everyday? Are doing more steps/workouts better for fat loss? Are 2-3 meals better or should you be eating 6 smaller meals? What are maintenance calories and deficit calories and much more in todays episode. Any questions or if you have a topic you’d like me to discuss on the next episode, either drop me a message on my social media channels or email [email protected]

Some of the topics I cover in today’s podcast: - Why you struggle with motivation/willpower - How to become more disciplined - Overeating and some useful strategies - Why goal setting is important when you have a fat loss goal And lots more. And if you enjoyed this podcast, please drop a review and give this a share on your social media. Do feel free to drop me an email if you have any questions or want me cover anything on my next podcast [email protected] You can also follow me for more daily tips and advice on social media https://www.facebook.com/sukifhalorafitness https://www.instagram.com/sukifhalorafitness

In today's podcast I talk about: - Why you struggle with dieting - Why sitting with hunger isn't a bad thing and tips to work around it - Flexible dieting and some of the pitfalls - How to not feel overwhelmed when it comes to dieting - Why following a set meal plan won't help you in the long term . If you'd like to talk to me about coaching, feel free to shoot me a message [email protected] or give me a follow on Instagram Suki Fhalora Fitness

In today's podcast, I talk about: . Setting boundaries and why they're so important Why you should be saying yes to yourself first And why it isn't selfish saying no to others How it's easy for us mums to push our own needs further and further down . If you enjoyed this podcast, please do give it a share and tag me in. . If you have any topics you'd like me to cover off on the next one or would like to talk to me about coaching, feel free to shoot me a message: . Insta: Suki Fhalora Fitness E: [email protected]

In this weeks podcast I talk about: Why you may turn to snacks even after your main meals when you're already full Strategies you can use to help reduce snacking How eating more calories can actually lead to you eating less overall The importance of protein and how you can look to increase your intake And if you find this podcast helpful, please do share and tag me in @sukifhalorafitness and if you have any questions or topics you'd like me to cover feel free to shoot me a message [email protected] or find me on Instagram

In today’s podcast I talk about - Whether you should be doing more particularly if you’re already making steady progress - Why adding extra training sessions isn’t going to mean you progress quicker - Emotional eating and the benefits of journaling For any coaching enquires, drop me an email [email protected]

In this episode I have a special guest join me, Lindsay @lmtfitness and we discuss - Body image and negative self talk - Why labels on clothing should be taken with a pinch of salt - Easy ways to incorporate better habits particularly over the weekends so you don’t always feel like you have to completely lose control - Owning your choices – you can’t expect to see results from the work you didn’t do - There’s also some talk of wine because let’s face it, so many of us like to relax and sit down with a drink but is it hindering your progress? For coaching enquiries for either myself or Lindsay, drop us a message Lindsay [email protected] Suki [email protected] And if you enjoyed this podcast, please do share and tag us in your stories and don’t forget to rate this.

In this week's podcast I talk about - Body image - how it's more than just how you look - How you can stop body checking and moving away from focusing only on a fat loss goal - Performance related goals and how they can help your mindset - Appreciating how lucky you are If you'd like to talk to me about coaching or would like me to discuss a topic, drop me a message either on: Instagram: Suki Fhalora Fitness E: [email protected]

In today’s episode I talk a lot about how to manage your weekends/long bank holiday weekends: Alcohol consumption Overeating Setting boundaries for yourself Learning to parent yourself How different a well nourished body will impact your behaviours How you can structure your weekends so you don’t always press the fudge it button I’d love some feedback on this podcast so do shoot me a message or if you have any questions or future podcast ideas, I’d love to know. Instagram: Suki Fhalora Fitness For coaching enquiries E: [email protected] Suki x

So in today’s podcast I’m going to talk about - What to do if you’re in a bit of a rut and feeling a little demotivated - Aligning your goals to your values which are the things that are really important to you - Meal plans and why they don’t work - How working out more doesn’t necessarily mean you’ll get more of the benefits - Why you can’t hate yourself into a diet phase - What is healthy anyway? - Why you might be self sabotaging - And the reason why some women find dieting difficult when going through the peri/menopause For coaching enquiries or if you have any questions feel free to drop me a message Insta @sukifhalorafitness E: [email protected]

In today’s podcast I talk about - Saving all your sweet treats for the weekends - Managing stress without resorting to food - Plateaus - Why it’s easier to stay on track during the week as opposed to weekends - Body image - Self compassion - How to deal with social events/holidays and still make progress If you’d like to talk to me about my coaching programme, either drop me an email [email protected] or ping me a message over on Instagram Suki Fhalora Fitness https://instagram.com/sukifhalorafitness And if you enjoyed this podcast, please do share it and tag me in and don’t forget to give this a rating. Suki x

In today’s episode I go over - tracking calories and why it may not always be accurate - how you can reduce your tracking days and still work towards your goals - when you’ve got low energy/don’t feel like working out - decision fatigue - how to prioritise when life gets hectic or stressful And more. If you have any questions or want to talk to me about coaching, drop me an email [email protected] Or head over to my Instagram Suki Fhalora Fitness

In this week's podcast I talk about - How to deal with snacks and particularly those calorie dense snacks - How showing yourself a little compassion can go a long way by having a little more perspective of how you're progressing - How to handle those 9pm food cravings - Don't restrict - but add - Should you be doing more - Mindful eating and using the palm method If you have any questions or want to find out about my online coaching packages shoot me a message [email protected] or hop over to my Instagram Suki Fhalora Fitness and click the link in my bio.

In today's episode I talk about what online coaching is and the huge benefits Why you might choose a fat loss goal The downfalls of going back to the same diets over and over How we make sacrifices every day for other areas of life and how dieting is just the same And I finish with a brief overview of my GET GOING IN 6 programme which kicks off on Mon 2nd May Shoot me a message [email protected] if you want to know more or if you want to enquire about 1:1 coaching

In todays podcast I talk about - the bank holiday and over consuming - how to get yourself back ‘on track’ - what to do when you keep heading for less nutritious foods - how making poorer choices can impact other areas If you have any questions or would like me to cover anything on the next podcast, or want some information on my coaching programme drop me a email [email protected] or send me a message on Instagram @sukifhalorafitness

In this episode we answer some of the questions we received: - How do you stay motivated, I just really struggle with getting started. - My lack of progress is making me feel deflated, I just don't seem to be getting anywhere. - Best time to workout - Do you have tips on eating out? I've got a big weekend coming up and don't want to ruin all my progress - I really struggle with sticking to a routine, any ideas that could help? Drop either myself or Pav questions for next week's live @sukifhalorafitness @pavla_machova_fitness

Some of the topics covered in todays podcast: Navigating school holidays Opting for the delayed gratification Fear of not tracking and losing control Over restricting during the week Hunger cues, eating mindfully Snacking Skipping meals Intermittent fasting / Ramadan If you’d like to know more about my 1:1 or group coaching programmes, send me an email [email protected] or drop me a message on Instagram sukifhalorafitness and I’m more than happy to have a little chat. Suki x

Incase you missed our live, here it is, myself and @pavla_machova_fitness chatted about: 👉 How do you know if you’re in a calorie deficit 👉 How to eat out guilt free 👉 How long does it take to see results 👉 How can you still incorporate alcohol and literally any food you like and still make progress. Plus lots more. If you have any questions you’d like us to answer for the next live, drop us a message. Enjoy

Today’s episode I discuss some of the things that have come up with check-ins this week, I talk about why comparing yourself to the old you is not helpful, why putting yourself first isn’t selfish, how you can move away from calorie counting and more. Let me know what you think and if you’d like any info on 1:1 or group coaching drop me a message on Insta @sukifhalorafitness or send me an email [email protected]

How can you get yourself out of a slump? Or what if you’ve had some time off due to injury/illness? Today I talk about what you can do to help you get back on track. If you found this podcast helpful, please do share to your stories and tag me in @sukifhalorafitness and let me know your thoughts. You can also help me by rating the podcast which I would very much appreciate 😊

How can you stop yourself feeling guilty when eating certain foods? How can you add the foods you enjoy and still achieve your goals? How to combat emotional eating and figure out a way to address it.

Why is it so difficult to get started on working on your health goals? In this episode I talk about self limiting beliefs, fear of failing, why people continue to repeat the same diets over and over and how you can start making small changes using imperfect action and get you heading in the right direction.

You can still enjoy the party season without feeling like you’ve failed your diet come 1st Jan. There really is no need to over restrict, in this episode I talk about why fat loss shouldn’t be a goal over Christmas, how you can still enjoy all the food you want without guilt and how to handle any weight gain come January. Enjoy x and if you found this podcast helpful, please share to your stories and tag me in, I’d love to hear your thoughts. @sukifhalorafitness

We all know some of the health benefits of exercise but how does if affect our mood? Why do people keep banging on about resistance training? And can it really help as you age?

What are calories? what does being in a deficit mean? How do you maintain? What does BMR and TDEE actually mean? What happens if you’re not seeing fat loss when you’re in a deficit? Is there such a thing as starvation mode? This and more covered in this next episode. @sukifhalorafitness

Do you feel overwhelmed with how far you have to go? In this episode I talk about breaking down those goals. To have belief in yourself. To not let fear of past failures stop you from working towards your fat loss goals. If you tell yourself you can’t do it, you won’t. It’s a self fulfilling prophecy. I also talk about learning to say no when something doesn’t align with your goals and changing your language and shifting your mindset and behaviours. @sukifhalorafitness

In this episode I talk about why giving up on your diet too soon is the reason why you’re not seeing results. Can you target where you drop body fat? Why do some people appear to have overnight success and a little bit of tough love

Dieting - are you using a sustainable method? Are you having to give up your favourite foods and social occasions? Or are you over restricting and then going the other way and over consuming? In this episode I talk about how you can make your diet work for you. @sukifhalorafitness