All Episodes

#154. 7 strategies to make eating in a calorie surplus easier

#153. Should you eat when you're not hungry?

#152. Stop fearing hunger

#151. Why I'm enjoying training more than ever (and what I changed to get here)

#150. How to manage muscle imbalances

#149. How to lose weight without counting calories

#148. How to manage high-risk hunger days

#147. How to train around an injury

#146. Eating windows: how flexible meal timing can improve consistency

#145. Ozempic & GLP-1s: are we missing the point?

#144. Approach vs avoidance-based goals

#143. How to eat more plants

#142. Nutrition without macros or meal plans

#141. How to stop weekends from ruining your weight loss progress

#140. How to navigate a fat loss plateau

#139. Why you're struggling to build muscle

#138. Should you be able to add weight to an exercise every week?

#137. RIR and RPE explained

#136. How to calculate a calorie deficit

#135. How to build a meal plan

#134. Hunger vs appetite

#133. Navigating food in December

#132. How to eat more

#131. Are you under-fuelling?

#130. More reps or more weight?

#129. How I plan my nutrition

#128. 5 Common nutrition mistakes (and what to do instead)

#127. How to eat & train around your menstrual cycle

#126. 3 supplements to support training performance (on a budget)

#125. Q&A: Biggest injury, optimising recovery, late-night carbs & why I love big lifts

#124. Training: is it time to add more weight to the bar?

#123. How to build a training split that works for you

#122. Can you drink alcohol and still lose weight?

#121. How to calculate your macros

#120. Is fasted training superior for fat loss?

#119. How to make tracking calories easy

#118. How to navigate food when travelling

#117. Protein added foods - do you need them in your diet?

#116. How to find your maintenance calories

#115. Hydration, sports drinks & electrolytes

#114. Adequate vs optimal protein intake: are you actually eating enough?

#113. Calories burned: is your smart watch really accurate?

#112. Protein powder: everything you need to know

#111. Making weight, navigating nerves & mindset shifts: streetlifting comp recap

#110. Hunger and weightloss

#109. Decoding the nutrition panel

#108. How to drink enough water

#107. Can women really pack on muscle, with Ash Norton

#106. Weight loss vs fat loss: is there a difference?

#105. Why your all-or-nothing mindset is ruining your progress

#104. How to enjoy chocolate without over-eating

#103. How to make eating in a calorie surplus easier

#102. What to do if you go over your calories in a diet phase

#101. How to manage a bad training session

#100. Q&A: Muscle ups, 1RMs, PBs, low energy and building muscle

#99. What goes into my pre-workout (and why I make my own)

#98. How many days per week should you really be training?

#97. How to build as much muscle as possible in 12 months

#96. How to build an effective warm-up

#95. Sarah Hallatt: body image, photo shoots, and why women should be lifting weights

#94. Core stability vs core strength: what's the difference?

#93. My Fitness Pal: tips for accurate tracking

#92. Are you ready to start a contest prep?

#91. How to make your next diet phase as easy as possible

#90. What to look for in a snack bar

#89. Pre-workouts: what to look for and are they worth it

#88. Are frozen meals bad for you (and what to look for)

#87. Caffeine, coconut water, salt tablets, and why I make my own pre-workout

#86. Why you're over-eating at night (and how to stop this)

#85. How to break through a training plateau

#84. How to enjoy sweet treats without over-eating

#83. How to navigate your way through a fat loss plateau

#82. Q&A: Favourite glute exercises, how I manage hunger when dieting & off-season progress

#81. What you need to understand if you want to build muscle

#80. Tracking body weight: how often should you really be weighing yourself?

#79. 5 common mistakes when building muscle

#78. What to do if you overeat

#77. What it’s really like to do 75HARD, with Jenny Chan

#76. The most important skill you can learn when it comes to nutrition

#75. Fasted training: the secret to fat loss?

#74. Breakfast: what to do if you aren’t hungry or don’t have time

#73. Protein powder: what to look for, are they worth it, and do you need one

#72. What to do when you're in a calorie deficit but not losing weight

#71. Should you worry about eating after 7pm?

#70. Q&A: Mini-cuts, why I don't like the term 'cheat meals', and how I'm managing 3000 calories per day

#69. Navigating the festive season: finding balance

#68. Pre-workouts: what to look for and are they worth it?

67. Supplements worth considering if your goal is strength, performance and/or muscle gain

66. Can you lose weight without counting calories?

#65. Competing as a mum in your 50’s (and winning!), with Fiona Kelett and Micha Harper

#64. Improvement season update: week 49

#63. How much exercise is 'normal' (and how you can tell if you're doing too much)

#62. What you should know before starting a contest prep

#61. Macros vs meal plans

#60. Pre-training nutrition: planning and timing your pre-workout meals

#59. 3 simple ways to increase your protein intake

#58. Should you continue to train while injured (or is rest best?)

#57. Hip mobility: how much do you really need?

#56. How to improve your consistency with nutrition

#55. Improvement season update: weight gain, training, nutrition, steps & cardio

#54. Common mistakes when tracking calories and macros

#53. How to manage hunger in a calorie deficit or diet phase

#52. How much protein can you really absorb in a single meal?

51. How much protein do you really need?

#50. 4 common mistakes people make when trying to lose weight (and what you can do instead)

#49. Carbohydrates: why we need to move beyond the labels of 'good' and 'bad'

#48. Personal challenges, binge eating, and chasing what makes you happy, with Photographer & Personal Trainer Jenny Chan

#47. How much water do we really need each day?

#46. Dealing with weight gain in a build phase

#45. Prioritising recovery: regaining my menstrual cycle after competing

#44. How to manage your macros when eating out

#43. Weight loss vs fat loss: what's the difference?

#42. Managing low back pain: why rest is not always best

#41. Training plateaus: why you're not making progress and how to turn this around

#40. Hip Mobility: why it's important and where to start

#39. Low back pain: how to turn your training session into a back-friendly workout

#38. Building a better squat: how to find your ideal squat position

#37. Q&A: Advice for first time competitors, off season weight gain, squat depth and rehab exercises

#36. Supersets: everything you need to know

#35. Pull-ups: where to start and how to progress

#34. Is it just low motivation, or do you need a rest day?

#33. How to manage fatigue without deloading

#32. How do you know if you're ready to start a comp prep?

#31. Q&A: My thoughts on deadlifts and why you should take your rest periods if you want to build muscle

#30. How to hit the ground running in 2023

#29. How to avoid the all-or-nothing approach this holiday season

#28. Core stability vs core strength: what's the difference?

#27. What to do if you struggle to 'feel' a muscle working

#26. Finding body confidence: when weight no longer matters, with Nutrition Coach Ash Norton

#25. Strategies to help keep muscle in a diet phase or cut

#24. More than meal plans: empowering change and healthy habits, with Nutrition Coach Ash Norton

#23. How to build an effective warm up in 3 steps

#22. Q&A: How I stayed motivated for 4 years to earn my Pro Card; managing post-comp body changes; and is it really ok to snack?

#21. The 3 things I find hardest about comp prep

#20. How much exercise variation do you really need?

#19. Why your lower back is not the problem

#18. Is the time of your workout having a negative impact on your cortisol levels?

#17. Trust your gut: what good gut health looks like and why you should care more, with Clinical Nutritionist Greta Thurgood

#16. 7 Strategies you can use to correct left-to-right imbalances

#15. How many days per week should you really be training?

#14. Change, personal growth, and what it takes to build a performance mindset, with Performance Coach Vaughan Hay

#13. The body positivity movement: can we really be healthy at any size? Repost of Ep. 34 from The Movement Matters Podcast

#12. Q&A: Have I ever thought about taking PEDs, will I compete again this year and why I can't live without my hairspray...

#11. Functional training: just a fad or is it here for good? with Personal Trainer Ed Stephenson

#10. Progressive overload: is it just about the weight?

#9. Are your food choices helping or hindering your injury recovery, with Nutritionist Charity King

#8. My biggest post comp struggles

#7. Muscle soreness explained (and what to do when you can't walk the day after a workout)

#6. Why healthy feet are important and what you can do to stay on your toes, with Podiatrist Dr Stephanie Suber

#5. Your 10-Step Plan to Managing Any Injury

#4. Health and Fitness Trends I'd Love to See More Of

#3. How to Manage a Bad Training Session

#2. Four Things I Do To Win My Day

#1. Intro: The Who, What and Why Behind The Live Move Feel Podcast