The PGF Podcast

Calling all lazy babes who want results!..

I ran my first HM at the weekend and I learnt a lot - here are my top tips if you are preparing for yours!

These questions were taken from the TNG check-ins.

Grice EA, Segre JA. The human microbiome: our second genome. Annu Rev Genomics Hum Genet. 2012;13:151–170. Flint HJ. The impact of nutrition on the human microbiome. Nutr Rev. 2012;70(Suppl 1):S10–13. Goldenberg RL, Hauth JC, Andrews WW. Intrauterine infection and preterm delivery. N Engl J Med. 2000;342(20):1500–1507. Swidsinki A, Loening-Baucke V. Functional Structure of Intestinal Microbiota in Health and Disease. In: Fredricks DN, editor. The Human Microbiota: How Microbial Communities Affect Health and Disease. Hoboken, NJ: Wiley Blackwell; 2013. pp. 211–253. Clarke SF, Murphy EF, Nilaweera K, et al. The gut microbiota and its relationship to diet and obesity: new insights. Gut Microbes. 2012;3(3):186–202. Pollan M. Some of My Best Friends Are Germs. The New York Times. 2013 May 19; Claesson MJ, Jeffery IB, Conde S, et al. Gut microbiota composition correlates with diet and health in the elderly. Nature. 2012;488(7410):178–184.

Want to some tough love to achieve your goals? Click here.

What exercises should you be doing to torch body fat?

The questions have been taken from check-ins from The TNG Method.

Want to join the coaching team? Click here.

Is too much protein bad for you? Or should you aim to eat as much as possible?

This is taken from a webinar I ran with my clients to ensure they get the most from their training. Want to apply to be part of the team? Click here.

This episode is a check-in episode for The TNG Method. Want to be part of the next one? Click here.

You've got your goal, you have a plan, now what? Today we chat about 3 things that will help you get to your goal with as little resistance as possible.

Not to sound like one of those d*&khead coaches who shouts 'you just need to want it bad enough' whilst forcing you to eat fish and a rice cake and do 154 burpees, but, do you want it? Or do you feel like its what you should want? Or has someone told you you should want it? Let's explore!

How many times have you started another new diet or exercise regime? Why does it feel so awful, too? Today I chat about why you are never back at square one, but also what you can do to prevent yourself from feeling like you need a do-over. Instagram: @paigegracefit

Want to hear more about The TNG Method? Click here.

The hunger after a run can feel extreme!! So let's chat about how to manage that hunger to optimise performance, recovery, and to feel great!

These questions were taken from The TNG Method Check-Ins. Want to be part of the next one? Click here to join the priority list.

This episode was recorded as a webinar for my clients but I thought I would share it with you guys to hopefully encourage you to keep prioritising yourselves even when you are busy. If you have any questions, DM me on Instagram @paigegracefit

Today we dive into the issue of body image, factors that can help to improve it, factors that make it worse, and some practical tips to get you feeling better in your body. Here are the sources I used to help build this episode: Eck KM, Quick V, Byrd-Bredbenner C. Body Dissatisfaction, Eating Styles, Weight-Related Behaviors, and Health among Young Women in the United States. Nutrients. 2022 Sep 19;14(18):3876. doi: 10.3390/nu14183876. PMID: 36145252; PMCID: PMC9505776. Jerónimo F, Carraça EV. Effects of fitspiration content on body image: a systematic review. Eat Weight Disord. 2022 Dec;27(8):3017-3035. doi: 10.1007/s40519-022-01505-4. Epub 2022 Nov 18. PMID: 36401082; PMCID: PMC9676749. Cohen R, Newton-John T, Slater A. The relationship between Facebook and Instagram appearance-focused activities and body image concerns in young women. Body Image. 2017 Dec;23:183-187. doi: 10.1016/j.bodyim.2017.10.002. Epub 2017 Oct 19. PMID: 29055773. Dumas AA, Desroches S. Women's Use of Social Media: What Is the Evidence About Their Impact on Weight Management and Body Image? Curr Obes Rep. 2019 Mar;8(1):18-32. doi: 10.1007/s13679-019-0324-4. PMID: 30666619. Senín-Calderón C, Rodríguez-Testal JF, Perona-Garcelán S, Perpiñá C. Body image and adolescence: A behavioral impairment model. Psychiatry Res. 2017 Feb;248:121-126. doi: 10.1016/j.psychres.2016.12.003. Epub 2016 Dec 16. PMID: 28039804.

Want to be a part of The TNG Method? Click here to register your interest. Refernces: - Simpson EE, McConville C, Rae G, O'Connor JM, Stewart-Knox BJ, Coudray C, Strain JJ. Salivary cortisol, stress and mood in healthy older adults: the Zenith study. Biol Psychol. 2008 Apr;78(1):1-9. doi: 10.1016/j.biopsycho.2007.12.001. Epub 2007 Dec 15. PMID: 18243482. - Gottschall JS, Davis JJ, Hastings B, Porter HJ. Exercise Time and Intensity: How Much Is Too Much? Int J Sports Physiol Perform. 2020 Feb 28;15(6):808-815. doi: 10.1123/ijspp.2019-0208. PMID: 32365286.

Action, then outcome. If you want to be an active person, an early-rise, a marathon-runner, a boss babe - you got to start acting like you already are. Need a helping hand? Instagram: @paigegracefit.

Today we cover stress-management, guilt-free rest, and improving our relationships with our bodies. Want to be part of the next TNG Method? Click here.