The Fit & Fierce Podcast

I'd say 99% of humans will self sabotage somewhere without even realise they are doing it. Whether its fat loss, muscle gain or in other areas of their lives. Self sabotage comes in from the fear of what will happen, if you reach that goal. And no, it doesnt always correlate. Find me on insta - @kiomi.kjcoaching

And no it's not because you have a broken metabolism.. Its usually one of these things or all of them. I go over the ways to break through that barrier and what you need to change to start seeing those results. Follow me on insta - @kiomi.kjcoaching

Coaches have coaches. Athletes have coaches. Sometimes its not because you don't know what to do but because you need the accountability plus more. Find me on instagram - kiomi.kjcoaching

Perfection and vulnerability in this weeks podcast, I open up on my journey & why letting go of that idea of perfection was the best thing I could have done. Follow me on instagram - @kiomi.kjcoaching

Just a little catch up on where im going, what im doing & how fast time really goes! Follow me on instagram @kiomi.kjcoaching

It happens to us all, we fear the fail, not being good enough, something not working and this in turn stops us even getting started.. So we cover this, my own fear of failure, how to move past it and what to do when it arises. Find me on instagram @kiomi.kjcoaching

Have you ever stopped yourself from doing something because you fear failure? Because you're not sure if it'll work? 99% of people will have.. so we cover that and how to change your way of thinking Find me on insta @kiomi.kjcoaching

Do you find you barely eat, yet you just can't seem to lose weight? It happens to the best of us.. but I run through whats really happening.. Any questions? Find me on instagram - kiomi.kjcoaching

This is one of the biggest talked about subjects in the fitness industry, so I want to change the way you think about this. I go in and discuss sugar in different forms, whether or not you'd have a bowl of it for breakfast and dive into what makes us eat it more. Find me on instagram - @kiomi.kjcoaching

Ever thought about how far you have left to go and get pretty disheartened at the thought of it. Just disregarding how much work you've actually done. But what if you stopped and just looked at the progress you've actually made. Compare you today to day 1 you, not in the future you. Find me on instagram - @kiomi.kjcoaching

Before you give up on your journey, ask yourself if it's not working period. OR if you just need to change something up & try something else. I run through all the things aside from training that will ultimately help you reach that goal! Find me on instagram - @kiomi.kjcoaching

So many of us snack through boredom, emotions or stress, so I run through some ways to help change the way you think around it & what you can do instead. Follow me on instagram - @kiomi.kjcoaching

Comparison is the thief of joy, but what if that comparison was a version of you that doesn't exist? Theres not always going to be perfect circumstances to do something. So we cover finding the best scenario for you Find me on instagram - kiomi.kjcoaching

This is such a common occurrence, ive been there myself, made excuses as to why I can't do something. My coach called me out on it, I call my clients out on it. Whose calling you out? Follow me on instagram - kiomi.kjcoaching

What do cocaine and coldwater immersion have in common? Listen to this & I'm gonna tell you! I also cover how the way you speak to yourself matters when it comes to fitness & basically anything in life - super important when it comes to showing up for yourself. Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠

It's been a little while, 2 months ish in fact & the reason why It's been so long is actually very similar to a lot of you on your fitness journeys!

Fitness around christmas can be a touchy subject, should we diet, should we sack it off and start in jan or what should the goal be? Fitness is a way of life, no need to sack it off but instead learning tips and techniques to work with it so you CAN still enjoy everything it has to offer and not sack it all off completely. Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Want to work with me? https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link

So many of us have been there and gone through one of these cycles, where we are on.fat loss journey and disallow ourselves certain foods or we try to eat as little as possible & then over eat somewhere down the line before the restriction starts all over again. I cover ways you can work around this to be successful at your fat loss without restriction Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Want to work with me? https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link

Humans thrive on routine, have you ever noticed how your day off have no structure and that seems to be where you struggle the most? We also dive into if meal plans are the way to go to lose weight & keep the weight off? Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠

2 very different things can get complicated and overthought. So I break it down & we have a look at the differences between the two I cover which one you're actually looking for and why one number should not be the be all and end all of your journey Follow me on instagram - ⁠⁠https://www.instagram.com/thefemaletradiescoach/⁠⁠ Want to work with me? ⁠https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link⁠

Being hungry on a diet is never the one, so Ive covered 3 of the most common themes I see people do when trying to lose weight & go over why eating more means you'll be more successful long term. Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Want to work with me? https://kjtraining.carrd.co

we all have those days where we just walk to the fridge & open it to see what we can eat, even, when we aren't hungry so I talk you through my 3 top tips to break that cycle. Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Want to work with me? https://kjtraining.carrd.co

Life doesn't always go smoothly, so I talk you through my struggles and the one thing I put into place to help me overcome these. Any tips on a cricked neck and how to fix it are always welcome! Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Want to work with me? https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link

We've all been there and believed one of these at one stage or another. Or maybe you still do, either way we are all in the same boat. So here's 5 fitness myths that I've gone and debunked. Follow me on intsa - @thefemaletradiescoach

How to navigate life through sickness & periods. We all try go go in and be perfect but that's not what we need to be striving for. We want to focus on doing what we can. Learn to listen to your body. Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Want to work with me? https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link

We go through a few questions my clients had for me.. 1. How can I get more protein in, I always seem to come up short. 2. I feel so overwhelmed, I can't focus & feel like im going backwards 3. I have a meal out next weekend, how can I plan around this to make sure I stay within calories. Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Want to work with me? https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link

We all get caught up saying yes to things that we're not sure if we should have said yes to. Some finding it harder especially if you're on a fitness journey yourself. So I talk through the importance of making sure that it is a definite Yes & if it's not, why that means its a no. Find me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ ‌ Want to work with me? https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link

Working in the trades can be tough going, so we need to be making sure we're fuelling our bodies correctly! Here's my 3 step guide to absolutely nailing your day and making sure you're all prepped and ready to go! Want my Food guide to go worksheet? Shoot me a DM on insta @thefemaletradiescoach saying 'FoodGuide' And ill send you a copy!

Bit of clickbait there. BUT working out should not be the only focus of your journey. The saying rings true, you can't out train a bad diet. Plus some other factors that come into play. Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Want to work with me? https://kjtraining.carrd.co

Motivation comes and goes, so we cover what it is, how we can work through those days where it is seriously lacking & tips we can put in place to keep us going along the right track.

Covering all client questions this week Should we weigh our foods raw or cooked? Does protein slow down digestion? What breakfasts to eat at work? or on the go? Does sweating mean I'm working hard? Want to know how to join the team? https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link Find me on instagram - @thefemaletradiescoach

Are you on a fitness journey but the weekends that come and go are just going under with your 'F*ck it, I'll start again Monday'? Here we uncover the ONE thing that is going to help you massively. Listen in to find out what? Need some help navigating your weeks & weekends? Find out how to work with me here > https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link & Find me on instagram @thefemaletradiescoach

I have an autoimmune disease called ulcerative colitis. There is no known cure, just learning how to live with it. I tell my story about how my diagnosis came about. How I coped with my health and fitness journey & give off my top tips to help cope with a flare up or when things are tougher than normal. I am not a Dr, Gut/bowel/colon specialist in the slightest. This is from my own experience. Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Want to work with me? https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link

Ever wondered how to set some goals OR how to break those goals down into more manageable goals so you don't get overwhelmed?! Well your not the only one! We go into this, plus little tips and tricks along the way to help keep us on track to making sure we hit them

The whole equation for fat loss sounds pretty simple right, but it most definitely is not easy. So we break it down, how to work out your calories and go into a deficit, how to eat more for less, how to track your progress & how your body actually burns those calories. Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Want to work with me? https://kjtraining.carrd.co

You never know what you're going to get with online coaching, so this episode we have my first ever guest - Kat come on the podcast & talk about her coaching journey with me. Where she started, what made her choose KJ Training & where she is now & how it's quite literally changed her life! If you're ready to see what you can achieve in a year click here - https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link Find me on instagram @thefemaletradiescoach -  ⁠https://www.instagram.com/thefemaletradiescoach/⁠

Scale weight fluctuations can be triggering, I know, I've been there. But here's some tips on how I transformed my relationship with the scales. Why that number means f*ck all & how often we should be weighing ourselves. Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Want to work with me? https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link

The gym is only one part of our journey, but if we don't focus on the other areas as well are we going to progress as we want to? Lets dive in and find out.. 5 Main areas I believe we should be putting our focus on our fitness journeys outside the gym. Activity levels Sleep Hydration Nutrition Happiness Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Want to know more about working with me? https://kjtraining.carrd.co

Find out how I became an electrician and how it as being the only female in a male dominated industry & why fitness is so important when you do work in such a physical job - How it benefits you, why your job does not equal your workout. Follow me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Interested in how my coaching works - https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link

This weeks KJ Training Clients Q&A coming in faaassst What does progressive overload mean? Do we need to do cardio? Is sweat an indicator of how hard we work? How to stay on track on holidays? Find me on instagram - ⁠https://www.instagram.com/thefemaletradiescoach/⁠ Want to work with me? https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link

We all know how crap it is when we have ZERO energy, especially working in a physical job. Yet we seem to overcomplicate it most of the time and start thinking about what supplements we need to take. So here I have simplified how to increase your energy levels by making some changes within your day to day that is going to help you MASSIVELY Once you feel the benefits, theres no going back Follow me on instagram - https://www.instagram.com/thefemaletradiescoach/ Want to work with me? https://docs.google.com/forms/d/e/1FAIpQLSdDfEF5nkGtydEh0j4FEg1dv4-N5xq3M9Lzn3_E1TOotzVQHA/viewform?usp=sf_link

Knowing how many times to workout per week is a confusion many of you face, so we've gone in to uncover if more = better or if it may be hindering our progress. Recovery tips to allow you to hit full potential. Follow me - @thefemaletradiescoach Work with me - https://kjtraining.carrd.co

Do you ever wonder why we bang on so much about protein? It really is essential in your journey. So we find out what it is, what it does & how much we need. Plus some really easy tips on how to get more protein in each day. It also helps to keep us fuller, which is exactly what we need when we are in a dieting phase. We talk about how completely normal it is to be hungry at times so we want to choose foods that are going to keep us fuller for longer. Like protein! Anything you want to know? find me on instagram @thefemaletradiescoach https://www.instagram.com/thefemaletradiescoach/ Or interested in working with me?https://forms.gle/wT4s9tp9AbmGmmeK8

We all struggle with lack of time, but the one thing I hear the most is 'I just don't have time to workout'. And we don't need loads of time to still hit our goals, but if you have time to sit and scroll, you have some time we can put to use. So we talk about how to plan your week, how to prep in advance and how to make life as easy as possible by choosing the pathway of least resistance. Have any questions? find me on instagram - https://www.instagram.com/thefemaletradiescoach/ Or interested in working with me, here's more information - https://kjtraining.carrd.co

Does tracking Calories overwhelm you? Tracking calories accurately is super important especially if you're in a fat loss phase. So we cover the most essential aspects of this. Going through some ways to simplify the process, to take away the overwhelm and a different option to track your food outside of using an app. If you have any questions send the over on instagram https://www.instagram.com/thefemaletradiescoach/ If you're interested in working with me fill out this form and tell me about your goals and lets chat - https://forms.gle/APnwBSjfBAeXSLHj8

Balancing social occasions can be harrrd, especially if your goal is fat loss. So we go in on managing expectations, if your actions align with your goals & a few tips and tricks that you can implement that can help you stay on point and making progress towards your goals. Any questions find me on instagram - https://www.instagram.com/thefemaletradiescoach/ @thefemaletradiescoach

We go all in on my own fitness journey. Where I am now, what led me to this place. The in-betweens that came along for the ride, being diagnosed with an IBD, problems with food and my body image. Not knowing anything about anything & learning as I went

In this episode get to know me, your host Ki. Born in Devon, England not having a clue what to do with life to travelling halfway across the world and back again, finding my passions to where I am today. Feel free to share with a friend and follow along. Super appreciated! Ki x Follow me - @thefemaletradiescoach