The TLC Podcast

I recorded this for the Transform Club but thought I would share this one with the pod audience as it is golden if I do say so myself!If you want to join the transform club - it is not too late - just head over to instagram and DM me TRANSFORMhttps://www.instagram.com/tashalankestercoaching/

If you are someone who feels they struggle with their appetite control and overeating - this episode is for you!Want to join the Transform Club? Click HERE for more information and to sign up

Are you guilty of saying "oh I will just wait until I get back from this trip" or " I just need the school holidays to be over", or "im just too busy right now"You are waiting for the perfect conditions that dont exist - which means you will be waiting foreverDo you want to wait forever to reach your dream body? Of course not - so you need to start when things are not perfect, start now, figure it out along the way, take messy action - and I promise you it will change your life and you will see the results you wantBut if you wait, you will never see themFollow me on IG here I love a chat! My DMs are always openIf you want to make a start - and take messy action - head to my website to see how you can work with mehttps://www.tashlankester.com/

I am SO excited to announce my new group coaching venture The Transform Club!Here is everything you need to know in this episode - and if you want more information, and to sign up - click on the link belowCLICK HERE

Want to be that gym girlie but gym anxiety holding you back?!This episode is for youApply for 1-1 coaching with me here

Easter is coming - and it can be a time where we go crazy with the chocolate and then feel so down on ourselves afterwards - but this doesn't have to be the case!I am breaking down exactly how you can avoid this, enjoy your Easter guilt free, no restriction and come back next week feeling excited and motivated to continue to move forward toward your goals!Want to work with me 1-1? Apply HERE - or head to my website for more information HEREFollow me on instagram

Tash reflects on her 30th birthday, her evolving relationship with body image, health, and aesthetics, and shares insights on prioritising health over appearance as she enters her thirties.key topicsChanging perceptions of beauty and healthPrioritising long-term health and fertilityThe impact of social media on body imagetakeawaysHealth and strength should come before aesthetic pursuits.Aging is an opportunity to focus on longevity and vitality.Chasing a leaner body at the expense of health is not sustainable.To enquire for the TLC Method 8 Week Transformation click HEREFind out more information on our website belowhttps://www.tashlankester.com/Or head to my instagram and give me a follow! :)https://www.instagram.com/tashalankestercoaching/

Tash shares insights from a talk on the neuroscience of human potential, focusing on how beliefs shape our reality, the importance of persistence, overcoming limiting beliefs, and visualising success to unlock potential.Key topicsThe role of beliefs in shaping realityThe importance of persistence for successIdentifying and overcoming limiting beliefsThe power of visualisation and mental rehearsalLocus of control and personal agency"Our beliefs literally shape our reality.""Beliefs are tools, not truths.""Your labels are your limits."Here is the book and website if you want to dig deeper into Nir and his work Nir Eyal - Beyond BeliefIf you are interested in enquiring for coaching and working with me 1-1 in the TLC 8 Week Transformation Program - apply hereFollow me on instagram HEREWant more info? Head to my website

In this episode of the TLC Podcast I bring on my incredible client Alex! She is a phenomenal 29kg down but this is just the tip of the iceberg in her transformation journey. She is such an inspiration and this is not one you want to miss!If you are interested in 1-1 coaching with me - please click HERE to enquire, and I will see if I can help you :)

Here is a recording of the workshop I recently presentedThis is all about how to effectively lose fat the RIGHT way, with your health at the forefront.I cover the following topics:•The Fundamentals of Fat Loss•Why Your Previous Diets Have Failed•What ACTUALLY Works•The BIG THREE - My "SPF" Method (Strength, Protein, Fibre)•Why Your Mindset Is The Missing Piece•Takeaway Tips on How to Structure Your Perfect Fat Loss PhaseTo apply for 1-1 coaching with me - click HERE

MAINTENANCE - no one talks about this but losing weight is pointless if you cannot actually keep it off. This is why maintenance is so importantIn today's episode I dive into the importance of using the same methods for fat loss as we do at maintenance to ensure we keep our results long termI also discuss the dangers of spending too long in a diet phase, and the magic of maintenance, as well as the mental challenges that come with it.If you want to join my FREE fat loss workshop on Wednesday 4th March 5.30pm - you can find more information HEREAnd if you would like to enquire for 1-1 coaching with me - please click HERE to enquire

For more information about the upcoming workshopLose Weight, Keep it Off, Show it Off: The Fat Loss Workshop - click HEREIn this episode of the TLC podcast, Tash discusses the challenges of maintaining motivation during a diet and offers practical strategies to overcome these hurdles. She emphasises the importance of setting clear goals, focusing on the basics, and recognising mental barriers that can hinder progress. Tash encourages listeners to visualize their desired outcomes and reminds them of the importance of self-discipline and consistency in achieving long-term success. Additionally, she announces an upcoming free fat loss workshop aimed at providing further support and guidance.TakeawaysMotivation can dwindle over time, especially mid-diet.Setting a target end date can help maintain focus.Nailing the basics is crucial for success.Little habits can creep in and derail progress.Short-term sacrifices lead to long-term gains.Visualising your goals can help push through challenges.Remembering your 'why' is essential for motivation.Taking a break can help reset your mindset.Your brain may resist change, but you are in control.Support systems, like workshops, can provide valuable guidance.Chapters00:00 The Motivation Dilemma02:30 Strategies to Maintain Motivation05:25 Resetting and Refocusing on Goals07:52 Overcoming Mental Barriers10:25 Upcoming Opportunities for Support

In this episode Tash breaks down the journey of coaching, what to expect, and what to look out for so you can set yourself up on the MOST successful journey possible! And you can look and feel the best you have ever feltIf you are not yet part of team TLC and you want to apply for coaching - please click here and enquire

Enquire for 1-1 coaching with the TLC Method HEREIn this episode of the TLC podcast, Tash addresses common questions and challenges related to fat loss. She emphasises the importance of reframing failure, understanding the role of willpower and self-belief, and managing emotional eating. Tash also discusses the significance of tracking progress beyond the scale and finding a sustainable diet that works for the individual. The conversation aims to provide listeners with practical tips and insights to navigate their weight loss journeys effectively.TakeawaysMany people start diets strong but fall off track due to unrealistic expectations.Failure in dieting is often misdefined; it's about quitting, not occasional setbacks.Self-belief is crucial for successful weight loss; doubt can lead to self-sabotage.Emotional eating is a common response to stress; understanding triggers is key.The scale fluctuates; focus on average trends rather than daily weight.Eating clean doesn't guarantee fat loss; it's about maintaining a calorie deficit.Tracking food intake is essential, even for healthy foods, to avoid overeating.Resistance training is important for metabolism and fat loss.Finding a sustainable diet is crucial for long-term success.Dieting is a skill that requires practice and patience.Chapters00:00 Introduction to Fat Loss Challenges02:26 Understanding Dieting Failures05:00 The Role of Willpower and Self-Belief07:28 Emotional Eating and Food Cravings09:55 The Scale and Progress Tracking14:25 Finding the Right Diet for YouKeywordsfat loss, dieting, emotional eating, self-belief, weight loss, nutrition, exercise, healthy habits, motivation, lifestyle change

Enquire for coaching with me hereIn this episode, Tash discusses the common experience of bad body image days, particularly among women. She emphasizes that these feelings are normal and can occur regardless of one's physical state. Tash highlights the importance of separating these feelings from one's fitness plan and understanding the various factors that contribute to body image issues, including hormonal fluctuations and mental health. She encourages listeners to track their cycles, avoid self-sabotage, and trust the process of their fitness journey, reminding them that effort will ultimately lead to results.Key TakeawaysBad body image days are a normal part of life.It's important to separate feelings from your fitness plan.Hormonal fluctuations can significantly impact body image.Mental health plays a crucial role in how we perceive ourselves.Self-sabotage behaviors can worsen body image issues.Tracking your cycle can help manage body image days.The scale is just a tool for data collection, not a measure of self-worth.Progress is not always linear; patience is key.Effort in your fitness journey will be rewarded over time.Trust the process and stay committed to your goals.Chapters00:00 Understanding Bad Body Image Days04:08 The Impact of Hormones on Body Image06:31 Mental Health and Body Image09:02 The Role of the Scale in Body Image11:27 Separating Feelings from the PlanKeywordsbody image, self-esteem, mental health, women, hormones, weight loss, self-sabotage, fitness, wellness, emotional health

Apply for the TLC Take Off HEREKeywordseating out, weight loss, calorie management, dining tips, fat loss, healthy eating, meal planning, dessert control, pre-banking calories, sustainable dietingSummaryIn this episode of the TLC podcast, Tash shares her passion for eating out while maintaining body goals. She provides strategic tips for enjoying meals without compromising weight loss efforts, emphasising the importance of planning, calorie management, and making informed choices when dining out. Tash discusses the significance of enjoying life while being mindful of dietary goals, offering practical advice for listeners to balance indulgence with health.TakeawaysEating out should be a special occasion, not a regular habit.Halve your desired dining frequency for effective fat loss.Never go to a restaurant hungry to avoid poor choices.Save calories in advance for meals out.Choose high-protein options when dining out.Lunch outings can help manage calorie intake better than dinner.Desserts can be high in calories; plan for them if desired.If you go over your calorie target, adjust your intake in the following days.Pre-banking calories can help balance indulgent meals.Enjoying life and social activities is crucial for sustainable dieting.Balancing Indulgence and Weight LossChapters00:00 The Joy of Eating Out and Body Goals03:01 Strategic Eating Out: Key Tips for Success05:55 Pre-Planning and Managing Caloric Intake08:45 Dessert Dilemmas and Balancing Indulgence11:44 Pre-Banking Calories and Sustainable Fat Loss14:48 Conclusion: Enjoying Life While Reaching Goals

January did not quite go to plan? That is GOOD newsIn this episode I break down why.Doors are open for the TLC Take OffRegister your interest here

In this episode of the TLC podcast, Tash shares her insights on achieving a dream body through sustainable weight loss methods. She discusses the common struggles people face when trying to lose weight and introduces her unique TLC method, which emphasizes the importance of food quality, lifestyle changes, and a balanced approach to dieting. Tash also announces her upcoming TLC Takeoff program, designed to help participants kickstart their weight loss journey in a sustainable way.TakeawaysYou feel like you've tried everything, but you haven't tried the TLC method.Highly restrictive diets are designed to fail.Focus on lifestyle changes for long-term success.Protein, fibre, strength, sleep, and steps are essential.The only thing that should change is the amount of food consumed.Food quality is crucial for consistency and adherence.No food should be off the table; plan for indulgences.Sustainable weight loss can be aggressive but smart.Changing your lifestyle is key to keeping weight off.The TLC TAKEOFF - an intense 4 weeks to kickstart real, long term change - if you want more info - submit your details hereChapters00:00 Introduction and Personal Journey01:08 Understanding Weight Loss Struggles03:14 The TLC Method Explained04:41 The Importance of Food Quality08:24 Sustainable Weight Loss Strategies10:44 Introducing the TLC Takeoff Program

Apply for the TLC Method here

The FINAL part to my 4 part mini series on how to look the best you have ever looked in 2026 is STRESSYou do not want to miss this oneIf you are interested in joining the TLC Method - click HERE

This is part 3 of my mini series - all about mindset! Mindset drives behaviour this may be the missing piece to your progressIf you want to join the TLC Method - apply here

Part 2 in my mini series "How to look the best you have ever looked in 2026" is all about trainingTraining is the catalyst for everything - but you NEED to make sure you are doing it right - this is the key, and this is exactly what I go over in this podcastIf you REALLY want to see the results you have always dreamed of, you need the TLC Method 8 Week Transformation - launching on the 4th January - you can apply HERE

In this episode and over the next week I am covering 4 key pillars that you NEED to focus on if you want to look the best you have ever looked in 2026 - lose weight, keep it off, and show it offToday I am covering nutrition, subsequent episodes will be strength training, mindset and stress/recoveryIf you want to apply for the TLC Method 8 Week Transformation - click HERE to submit an application

The best gift you can give yourself at any age is to work towards your health. It is never too late, you are never too old, it is not “all downhill as you get older” - it is always in your control, and it is up to you to take responsibility and work on your health alwaysMy mum is a perfect example of this - someone who always thought she was doing the right things and fighting against a body she didn’t like that was not responding, she thought it was “just her” - but what she thought was the right things were actually steering her away from her dream selfShe came on the TLC Podcast to chat about her journey, where she was before and where she is now after finally doing the right things and adopting the TLC MethodApply to the TLC Method 8 Week Transformation HERE - starting January 4thFor more info on the TLC Method - click HEREFollow me on instagram @tashalankestercoaching

Wonder why your current weight loss approach is getting you nowhere?? Let me break it down for youFor more info on the TLC Method 8 Week Transformation - click HERE

Everything you need to know about the TLC Method 8 Week Transformation - launching 4th Jan 2026More information HEREApply HEREEarly bird discount is only available until 28th December 2025 - and there are only 3 spots left - so act fast!

Apply for the TLC Method 1-1 Coaching hereFollow me on instagramVisit my website

Ever wondered what it takes to prep for a photoshoot??It does not take as much as you think!Here is exactly how I prep my clients and myself for photoshootsSomething is coming in January girls!Apply HERE to be the first on the list

In this episode I go into detail on three common struggles we experience when it comes to progress, social judgement, meals out and alcohol. I break these down and give you my tips on how to manage these and overcome them :)Follow me on IG hereApply for coaching here

You have heard of the 80/20 rule I am sureBut what about the 20/80 rule? This will change your life!Follow me on IG for more hereApply for coaching here

If you have wondered what 1-1 coaching with me is all about, in this episode we dive into the nitty gritty.If you are fired up and ready to commit - submit your application by clicking hereWant more? Follow me on IGinstagram.com/tashalankestercoaching