Your Lifting Bestie

I'm baaaaack! After a brief hiatus cause of the easter holidays, shifts and busy maw life! Sharing with you as requested my thoughts and experience with Body Image and some of the things I have done to improve my body image over the years! Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

If you’ve ever felt silly or unsure in the gym, this episode is your reminder that you’re absolutely not the only one.I’m answering the common gym questions so many women think but don’t ask, from what weight to use, to whether you’re working hard enough, to how long to rest between sets.We chat about why progress comes from consistency, structure and progressive overload, not changing workouts every week or trying to do more for the sake of it.I also share why confidence in the gym comes from showing up, learning as you go, and not letting fear of “looking stupid” hold you back.Wee pro tip: Stop chasing perfect, log your workouts, stick to your plan, and let confidence build through repetition.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me⁠ ⁠⁠@heather.moffat.fitness⁠⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day! 

In this episode I am sharing the simple mindset shift that’s helped me stay consistent (even when motivation is nowhere to be found) and talking about why your feelings don’t have to control your actions.-Why “this too shall pass” can stop the all-or-nothing cycle and keep you consistent-The real reason you’re not inconsistent, (you’re just reacting to how you feel)-Simple tools to pause, reset, and follow the plan (not your mood)Wee Pro Tip:Next time you feel like sacking it off, pause and ask: “Will I feel like this tomorrow?” Give yourself 10 minutes before reacting.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

In this episode, I’m talking about how to tell if you’re actually pushing hard enough in the gym to build muscle and see results.I’m sharing the simple signs I look for, like following a structured plan, tracking your lifts, and making sure those last reps feel properly challenging.Wee Pro tip:Start logging your weights and reps each session, it’s one of the easiest ways to see if you’re really progressing.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me⁠ ⁠⁠@heather.moffat.fitness⁠⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by?⁠ ⁠⁠Click here⁠⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym⁠ ⁠⁠Click here ⁠⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick⁠ ⁠⁠Click here⁠⁠⁠And if you’re stocking up on your supps don’t forget my⁠ ⁠⁠Applied Nutrition⁠⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

Fat loss feels harder than expected because it has a real “cost” and dragging it out makes it feel even worse.Expect lower energy, more food noise, scale fluctuations + less spontaneity (that’s normal in a deficit).Small, consistent deficit + high protein + steps + structured lifting beats “weekend undoing/eyeballing/chopping & changing.”Sustainable loss is slow (roughly 0.25–0.75% bodyweight/week) → bigger goals need longer timelines.Wee tip: Mute/unfollow food + recipe accounts while dieting to reduce cravings/food noise.Let's chat:WhatsApp meThanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week I’m chatting through your real-life nutrition struggles: from scale spirals to weekend balance and those “I need something sweet” habits.A Wee Pro Tip that came up in todays' Q+A:Treat your data (calories, steps, scale) like your bank account. No drama, just information. Stay consistent, remove emotion, and make small, rational tweaks.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week I’m talking about why real progress comes from doing the hard things, especially when you don’t feel like it.Fat loss and muscle building are meant to feel uncomfortable at times.Easy choices now often lead to staying stuck later.You can’t be frustrated by results if you’re avoiding the work.Reframing “I have to” into “I get to” changes everything.Wee Pro Tip 💡When you don’t feel like doing the thing: don’t debate it, don’t delay it, set a 10-minute timer and start anyway.Momentum comes from action, not motivation.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

In this episode, I’m breaking down what “training hard enough” actually means if you want to build muscle, get stronger, and see real change.Quick takeaways:“Toned” = building muscle + losing body fat (dieting alone won’t do it).Muscle growth needs: good form + enough load + training close to failure + recovery.Use reps in reserve: beginners can leave 3–4 reps, experienced lifters aim for 1–2 reps most sets.Stop hopping programs — you need weeks of consistency to actually progress.Final wee pro tip:Pick ONE lift this week and track it properly — same exercise, same tempo, and try for one more rep or a tiny weight jump.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

In this episode, I talk about how your perception can completely change your experience and your results.I share how starting my photoshoot prep made me reflect on mindset, and why two people can follow the same plan but have totally different outcomes. It’s not willpower or discipline, it’s the story you’re telling yourself.We cover how language, past experiences, and limiting beliefs shape how food, training, and change feel, plus how to shift your perception without falling into toxic positivity.Bottom line:Change the story, change the experience — and the results will follow.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

A little life catch up! I'm telling you about my upcoming photoshoot prep and how consistency — not extremes — got me into the best shape of my life at almost 40. I'll go into: Why systems > motivation (and maintenance is the real goal)How simple routines reduce decision fatigue and create consistencyWhy progress comes from repeatable habits, not extremesThe wee takeaway here:You don’t need more willpower. You need better systems.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day! 

This week's episode is all about self compassion Resources that I talk about on the pod Kristen Neff Website Click here James Clear's Atomic Habits If you wanna reach out drop me a message on Insta

This week I'm sharing the cringe fitness mistakes I've made over 18+ years so you don't have to make them too!I'm getting into:Fad diets, cardio obsessions, no -rest days, using the gym as a calorie burner, ignoring my mental health and ego/comparison traps!It's a juicy ep!Here’s where you can find me and get involved1:1 Coaching: Ready to stop feeling average and like life is passing you by?⁠⁠ ⁠⁠Click here⁠⁠⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym⁠⁠ ⁠⁠Click here ⁠⁠⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick⁠⁠ ⁠⁠Click here⁠⁠⁠⁠And if you’re stocking up on your supps don’t forget my⁠⁠ ⁠⁠Applied Nutrition⁠⁠⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

In this episode I’m getting real about the post-Christmas crash! Feeling drained after the big festive build-up, juggling young kids and interview-life exhaustion, and the relief of returning to routine. I also break down the six behaviours that help clients create body and mindset change that actually lasts.1. Genuine excitement2. Detailed check-ins3. Radical honesty4. Asking question5. Not beging afraid to mess up6. Mental + Physical effortsP.S. If you enjoyed the episode, screenshot and share to your stories and tag me @heather.moffat.fitness – I love seeing who’s listening and I’ll always share you back ❤️Want to go a step further and start coaching with me?Elevate 8: Click Here Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by?⁠ ⁠⁠Click here⁠⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym⁠ ⁠⁠Click here ⁠⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick⁠ ⁠⁠Click here⁠⁠⁠And if you’re stocking up on your supps don’t forget my⁠ ⁠⁠Applied Nutrition⁠⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

In this episode I chat about what elevate 8 is, who it's for and what results you can expect in the 8 weeks! The next group starts on Monday 12th and theres a couple of spaces left! If you want to message me on Whatsapp to chat CLICK HERE Want to go a step further and start coaching with me?Elevate 8: ⁠Click Here ⁠Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by?⁠⁠ ⁠⁠Click here⁠⁠⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym⁠⁠ ⁠⁠Click here ⁠⁠⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick⁠⁠ ⁠⁠Click here⁠⁠⁠⁠And if you’re stocking up on your supps don’t forget my⁠⁠ ⁠⁠Applied Nutrition⁠⁠⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week we’re having a spicy wee New Year chat the kind that’s a bit of tough love, a bit of “I needed to hear this too”, and a whole lot of pull your head out the sand and let’s change this year energy.If 2025 didn’t go the way you wanted with your body, habits, fitness or consistency… this one’s for you.This is what I break down:Why you stayed stuck in 2025Taking radical responsibility without spiralling into self-judgementThe #1 mistake: choosing an unsustainable method.“Sustainable fat loss” = it’s the habits that should be sustainable, not the deficitWhy simple structure wins.The big one: underestimating your intake.How tracking can be a tool for awareness (not a forever rule)Limiting beliefs that keep you stuck.Learning to separate feelings from actions.Your discomfort tolerance is too low.Time management!A wee pro tip from the episode: Stop chasing the quickest fix. Start mastering the basics. You don’t need more intensity, you need more patience and more ownership.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Join us for the next round of Elevate 8 - starting January 12th Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week we’re talking about the stuff you’re leaving behind in 2025 and how to set yourself up for a stronger 2026 without the fluffy “new year, new me” nonsense.Here’s what I break down:A wee life update + the client night out (yes, pole dancing… yes, bruises 😂)Why comparison is getting binned in 2025 (and how it disguises itself as “inspiration”)The truth about half-assing things (and why it’s not the same as balance)How fear + avoidance shows up in your habits (training, tracking, consistency, all of it)People pleasing, boundaries, and why being liked ≠ being respectedThe reflection prompts to help you create your own “leaving behind” listSwitching from goals/resolutions → standards + non-negotiables for 2026Journal prompts from the episode (save these):Who do I compare myself to most — and why?Where am I showing up inconsistently, but expecting results?Where am I saying yes when I want to say no?What feels heavy that I’m carrying out of habit or obligation?What version of me am I ready to retire in 2026?What am I committing to even when motivation drops?A wee pro tip from the episode:Stop waiting on motivation. Decide your standards.Pick 2–3 “basic bitch habits” you’ll do even when you can’t be arsed — that’s how you become a different person by next December.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Join us for the next round of Elevate 8 ⁠- starting January 12th! LIMITED SPACES.Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week we’ve got Hazel on as my first-ever podcast guest and it’s a real, honest chat about what actually changes when you stop “trying to be perfect” and start getting coached with structure, self-awareness and proper accountability.Here’s what you’re getting:​What coaching really is (and isn’t)​Group vs 1:1 (who it’s for)​The real game-changer: honesty + self-awareness​PMDD + cycle tracking (the missing puzzle piece for Hazel)​Confidence in the gym.​Body confidence without panic dieting​Food quality + protein = feeling fuelledAnd so much more. I cannot wait for you to hear Hazels story!A wee pro tip from the episode:You don’t need perfect weeks you need honest weeks.Check in when it’s messy… that’s where the real coaching happens.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week we’re talking about maintenance how to keep your fat loss results without spiralling into “well I’ve ruined it now” mode (especially heading into Christmas/New Year).This is what I break down:Maintenance isn’t a free-for-allWhy people regain after a diet.How to find your maintenance calories (simple + realistic)Reverse dieting (quick clarity)The mindset shift that makes maintenance enjoyableA wee pro tip from the episode:Think - fat loss isn’t the main event, maintenance is.Keep the habits, change the targets, and you become the person who doesn’t start over every January.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day! 

This week we’re talking about alcohol in December. How it actually impacts your progress, and how to enjoy nights out without writing off your goals (or your self-worth).Here’s what you’re getting:Choice over “shoulds”Alcohol 101 (no fluff).The ripple effect.Strength & muscle reality.Common beliefs that keep you stuck:E.g. “I’m boring if I don’t drink.”Boundaries & practical strategies:A wee pro tip from the episode:Alcohol isn’t “good” or “bad” but it always has a cost.Know the cost, then choose on purpose!Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week we’re talking about cravings why they’re not proof you’re “weak”, but messages from your body and brain you can actually work with.Here’s what you’re getting:Why cravings are not a lack of willpowerThe difference between physical hunger and emotional cravingsHow under-eating and “being good all day” backfire at nightHabit loops, environment and why this is really a systems problem“Surfing the urge” instead of giving in straight awayHow to honour cravings and still make progress with fat lossSimple, realistic tweaks to feel more in control around foodA wee pro tip from the episode:You don’t have to fight every craving, but you don’t have to obey it either.Give yourself 10–20 minutes to pause, change your environment (walk, shower, tidy, read) and see if the urge passes. Most cravings are just waves – if you ride them, they crash on their own.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week we’re talking about discipline – why it’s not a personality trait you’re missing, but a skill you build.Here’s what you’re getting:“I’m not disciplined” is a lie your brain lovesReframing discipline as stubbornnessDiscipline vs willpowerWhy you can’t have discipline without patienceHow I actually built disciplineSimple ways to build your own discipline.A wee pro tip from the episode:You’re not responsible for your first thought (“don’t go to the gym, it’s cold”), but you are responsible for your second (“that’s cute, we’re going anyway”). That second thought is where discipline lives.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week we’re talking about the truth about training that actually gets you results (aka: stop just “going to the gym” and start training).Here’s what you’re getting:Exercising vs training: random TikTok workouts + no logging = exercising. Structured sessions, tracked lifts, pushing hard = training.The 5 basics that do 99% of the work.Intensity reality check: if you finish sets thinking “I could’ve done 5 more,” you’re leaving gains on the table. One more f*cking rep is the mantra.Form & tempo over ego lifting.Filming your lifts: why your phone camera is one of the best coaching tools you’ve got (even if no one else ever sees the videos).Training age & newbie gains.Plus a quick-fire Q&A:– Do you need to eat before early training?– What cardio is best after lifting?– Does fat “turn into” muscle?– How do you know what weight to pick?A wee pro tip from the episode:Next session, pick one main lift (e.g. leg press, DB press, or rows). Log your sets, aim to finish with 1–2 reps in reserve, and film your top set. If your last reps don’t slow down and your face doesn’t look a bit feral… you had more in you.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week we’re getting real about navigating the festive period without derailing your goals.There's of course a quick life update: in-person session with my coach = big form tweaks, bigger confidence!Here’s what you’re getting:Mindset first: one night out doesn’t ruin progress.Pick your lane: run maintenance or a measured deficit, I explain both!Planning like an adult.Alcohol with intent: simple mixers > cocktails/wine; alternate with water; not every night needs to be a big one.Control the controllable: steps, sleep, hydration, 2–4 strength sessions; plan your hangover!A wee pro tip from the episode:On Monday, look ahead and budget: drop 150–250 cals Mon–Fri, pre-log Saturday’s meal and first two drinks, and write a 3-point hangover plan!Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week I’m talking food quality! Why “eat shite, feel shite” is real and the simple tweaks that make your energy, cravings and results 10x easier.Quick life update: mic is being a diva 🎤, training is flying, Elevate 8 week two is buzzing, and night shifts are… night-shifting.Here’s what you’re getting:Why health-first beats calories-first.The dopamine rollercoaster: snacks vs. meals and what it does to hunger, mood & cravings.A no-drama way to eat more plants. Smart anti-snack strategies: identity (“I’m not a snacker”), cut-off times, and meal windows.Easy wins you’ll actually do!A wee pro tip from the episode:Make half your plate colour at your main meal today. If you’re short on time, add a side: bowl of salad, frozen veg in the microwave, or a blended soup. Volume up, cravings down!Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week I’m getting real about victim mentality, the sneaky mindset that keeps capable women stuck and how to shift into radical responsibility so you can actually move forward.Here's what you're getting.What victim mentality really looks like (and how it hides behind perfectionism and people-pleasing).The difference between high standards and unrealistic expectations.A simple language shift that puts you back in control.The Thought vs. Fact check to stop spiralling when self-doubt hits.How to build evidence that you can do hard things, one small win at a time.A pro tip from the episode:When you catch yourself thinking “I can’t”, add “yet” and take a 2-minute action immediately (fill your bottle, lay out gym kit, pre-log dinner). You just proved the story wrong.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day! 

Fat loss is simple, but not easy. In this episode I break down the exact training, nutrition, and mindset levers to run an intentional fat-loss phase (not a forever diet), avoid all-or-nothing traps, and actually see your work in the gym show up in the mirror!If you’re inside Elevate 8 (kicking off TODAY!), this is your audio manual; if not, use this to build your own framework.Here's what I'm discussing:Weekly calorie averages (not daily perfection), Protein-first mealsProgressive overloadWhen cardio actually helps.Why your steps matter more than you thinkThe mindset shifts that stop the “I always fall off” loop. Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me⁠ ⁠⁠@heather.moffat.fitness⁠⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by?⁠ ⁠⁠Click here⁠⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym⁠ ⁠⁠Click here ⁠⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick⁠ ⁠⁠Click here⁠⁠⁠And if you’re stocking up on your supps don’t forget my⁠ ⁠⁠Applied Nutrition⁠⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

I'm so excited because I am here officially unveiling my NEW 8 week fat loss program - Elevate 8!If you’ve been training hard, eating “pretty well,” and still not seeing the results you want… this one’s for you.Here's what I'm discussing:Why I created Elevate 8 and who it’s for.The real reason you might feel “stuck” despite doing everything right.What you’ll achieve in eight weeks (and beyond)How to train with intention and consistency, not perfection.The kind of support and accountability that actually helps you make progress.Join Elevate 8:Doors are open now, and spaces are limited. We start on October 20th. JOIN HEREIf you'd like a bit more info you then tap here - Elevate 8 HEREThanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week I am getting practical about tracking calories. Why it works, why it fails, and exactly how to fix the sneaky mistakes that keep you stuck. Plus a quick life update (anxiety, sleep, trash TV) and the inside scoop on my new training block. Here's what you're getting:The simple science of energy balance (BMR, NEAT, TEF, exercise) and what actually drives fat loss.Why tracking is a tool, not a diet—and how to use it without obsession.The 8 biggest tracking mistakes (and how to stop making them).How to build meals that keep you fuller for longer (protein, fibre, volume & micronutrients)Weekend-proofing your progress without going “all or nothing”.Pro tips for accuracy: proactive logging, weighing smart, and sanity-saving copy/paste!A wee pro tip for you from the episode:Pre-log tomorrow tonight (3 mins tops). Copy/paste your go-to breakfast and lunch, add a protein-anchored dinner, and you’ve already won the day before it starts.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week I get REAL about a wobbly week (sickness, a shit gym session and a family hike) and dive into what to do when you look in the mirror and think, “I feel fat.” Spoiler: that’s not a feeling - it’s a signal. Here’s how to decode it and move forward.You’ll learn:Why “feeling fat” = unnamed emotions (and how to name them with the Feelings Wheel)Body image 101: neutrality, respect, and acceptance over toxic positivityTriggers to watch: sleep, stress, hormones, social media, clothes that don’t fit your seasonA practical toolkit for rough days: move your body, move your mood, journal prompts, “everything shower,” comfortable outfits that still make you feel good.Reframes that work: your body is an instrument, not an ornament; thoughts ≠ factsI also go into some quick wins to try for when those days happen - Name it, don’t shame it (identify the real emotion)Do one caring action for your body.Curate your feed.Create an anchor routine.Mini pep talk: Your body didn’t change overnight — your mood did. Zoom out. This is a season, not a verdict.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day! 

Busy life, weekend away chaos and still making gains! Here's a real-life update and a zero-drama plan to enjoy time away and slide back into routine. No “start again Monday” spiral required.I'm talking:The 8-step get-back-on-track framework (before, during, after your break)How to set holiday non-negotiables (hydration, movement, protein)Why planning trips into your yearly training phases kills guiltThe power of environment resets (food shop booked, tidy house, routine cues)Movement on holiday: optional, not mandatoryHow to ditch all-or-nothing thinking.Mini pep talk: One week is ~2% of your year. Progress isn’t lost (or made) in seven days—what matters is how quickly you re-anchor.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️ Want to go a step further and start coaching with me? Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠ Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠ And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

I'm here with a real-life update (hello, “deflated balloon” week after a big night out 🙃) and a masterclass on what actually builds muscle. If you’re lifting but not seeing changes, this one’s for you.You’ll learn:The 3 biggest strength-killers: impatience, sh*tty mindset, and ignoring recoveryProgressive overload made doable (track it, don’t guess it)Why carbs matter for performance (not just protein)Rest days = growth days (sleep, stress, surplus… the real builders)Identity shift: act like a lifter, get results like a lifterDo this next:Commit to 12+ weeks on one plan, log your lifts, fuel properly, and slow the f*ck down - it’s not a race.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠@heather.moffat.fitness⁠ I love seeing who’s tuning in and I always share them back ❤️ Want to go a step further and start coaching with me? Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠Click here⁠ Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠Click here ⁠Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠Click here⁠ And if you’re stocking up on your supps don’t forget my ⁠Applied Nutrition⁠ discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

Hi, I'm Heather, ex-cardio queen turned barbell-obsessed bestie. Let me introduce you to who I am, what I do and why I do it in this debut episode so I can become Your Lifting Bestie!I'm talking building muscle, getting strong, and loving the body you earn with patience and progressive overload.In this episode:My cardio-to-weights glow-up.The moment it all changed in a CrossFit gym - not on a vibrating plate.The “basic-b*tch habits” that actually change your physique (my clients will know alllll about this)Stronger Winter: My up coming intentional building phase and why I have my own coach.Perfect for: Women who want shoulders that pop, quads that crush watermelons, and confidence that lasts longer than a 6-week shred.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️ Want to go a step further and start coaching with me? Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here Lift & Go: Short, powerful sessions for busy women who want results that stick Click here And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!