Wellness With a Gynae Nurse

It’s the final week of the 6-Week Coaching Challenge — and in this Q&A, we’re reflecting on progress, lessons learned, and how to keep momentum going beyond the programme. We cover:Tips for maintaining results and transitioning out of a deficitHow to stay accountable once the challenge endsWorkout apps and YouTube trainers to keep you motivatedWhether to stick with the same workouts or start mixing things upThe truth about slow, sustainable fat lossCarb loading before long runs and balancing training with nutritionHow to build on everything you’ve learned over the last six weeksThis one’s all about what comes next — taking the habits, mindset shifts, and confidence you’ve built and using them to keep progressing long after the challenge is over.

This week’s Q&A dives into the realities of keeping momentum when life gets hectic — from long work shifts to big life changes and weekend setbacks. We cover:How to stay consistent while working long 12.5-hour shiftsWhy checking in matters (even when you’re away or busy)Managing “big life stuff” — weddings, loss, babies, and everything in betweenHow to handle post-weekend weight fluctuations without feeling like you’re back to square oneStaying on track around birthdays, meals out, and celebrationsWhat to do if you’re managing an injury but still want to train effectivelyReal life doesn’t pause — and neither does your progress. This episode is all about adapting, giving yourself grace, and finding a sustainable rhythm that works for you.

This week’s coaching Q&A is all about what happens during and after the challenge — from staying accountable long-term to handling plateaus and navigating social events. We cover:How to maintain accountability after the 6-week programme endsTips for enjoying Oktoberfest (and social meals) without derailing progressEasy breakfast ideas for busy mornings with kidsCreatine and weight changes — what to expectWhat to do when the scale plateaus: adjust or stay consistent?Moving into maintenance: how to increase calories graduallyHow often to take progress picturesChoosing the best trainers for gym workoutsReal-life situations, clear strategies, and no-nonsense answers to keep you on track — both now and beyond the challenge.

In this week’s Q&A we talk about how to reset when life feels overwhelming, deal with hormonal changes, and keep moving forward even when motivation dips. Topics include:Starting the week strong when you’re not feeling your bestManaging food cravings and binge eating around your cycleRefocusing on fat loss after holidays or social weeksStaying mentally on track when life feels overwhelming (and avoiding emotional eating)Workout tips if you’ve got a slight strain or injuryCalories burned: should you have a benchmark, or just focus on improving your own time?Real struggles, honest conversations, and practical tips you can actually use in your own journey.

This week’s coaching Q&A dives into the challenges of staying consistent when life gets busy — and how to make progress without the all-or-nothing approach. We cover:How to fit workouts and steps around a hectic work scheduleOvercoming the all-or-nothing mindsetHow many workouts per week actually change your body shapeShould you train 2 days in a row — same or different workouts?Navigating social plans and still staying on trackSupplements like creatine and collagen (esp. for women over 40)What to do if protein dips at the weekend (and how much “missed” protein really matters)Steps vs. workouts — do they overlap?Belly fat, calorie deficits, and realistic expectationsHow to bounce back after a treat meal or emotional eatingReal questions, real answers, and practical strategies you can use right away.

In this week’s coaching Q&A, I’m answering some of the most common questions that come up when starting a new programme. We cover:Do you really need to eat breakfast to see results?How often should you weigh yourself?Tips for eating out and managing family meals while in a calorie deficitNavigating TOM bloating and whether you should “make up” for missed stepsBest non-meat protein sourcesBalancing strength training with marathon prepStaying on track while on holidayThese are real questions from inside the 6-week coaching programme — with practical, no-nonsense answers you can apply straight away.

This episode is a little different.As a gynae nurse, I’ve spent years supporting women through difficult diagnoses, appointments, and procedures — but this time, I was the patient.I’m opening up about:🩺 What it felt like to be on the other side of the curtain🧠 How it challenged my identity and mindset as a nurse💬 The gaps I noticed in communication and care❤️‍🩹 What I want every woman to know if you’re facing your own gynae journeyIt’s vulnerable, honest, and I hope it reminds you: you’re allowed to ask questions, feel scared, and still be strong.

n this month’s Everyday Athlete catch-up with Lewis, we’re diving into a topic that so many people struggle with but rarely talk about honestly — food noise.We share our own experiences (yep, even as coaches we feel it too) and unpack:🧠 What food noise actually is — and why it happens🍫 How cravings and constant thoughts about food can mess with your head🔁 Strategies we use (and share with clients) to quiet the noise without going into restriction mode💬 Why it’s normal and not something to feel shame aboutIf your brain won’t stop thinking about snacks — this one's for you.Zoe_lapwood_Coaching

Living with endometriosis and PCOS while working in fitness isn’t easy — but Celi is proof that it’s possible to thrive with the right tools, mindset and support.In this episode, I chat with Celi, an online coach and personal trainer, about her journey with chronic fatigue, hormone health, and lifting through it all.We cover:🧠 How her mindset shifted after diagnosis and surgery🏋️‍♀️ Why strength training was a lifeline⏰ How she manages early PT shifts and her energy💬 What she wishes more people knew about endo & PCOSIf you’re navigating fatigue, flare-ups or just trying to stay consistent with your training — this one will hit home.

In this month’s catch-up episode with my partner (and fellow Everyday Athlete coach!) Lewis, we’re giving you a little life update — including a very exciting one… we got engaged! 💍We also dive into:📉 What to expect during a fat loss phase (yes, hunger is normal!)🧃 Why tracking needs to be to be “all or nothing”📅 How to stay consistent during chaotic weeks like half term⚖️ And the real truth behind “80% is enough” when it comes to progressIt’s relaxed, honest, and full of reminders that your goals don’t need perfection — they just need persistence.Instagram - Zoe_Lapwood_Coaching

Finding time to train when you’ve got kids, a job, and a million tabs open in your brain? You’re not alone.In this episode, I’m joined by Tara Hall — mum of two, Hyrox athlete, and all-round powerhouse — to talk honestly about what fitness looks like after becoming a parent.We chat about:👟 What Hyrox training actually involves🕒 How to manage your time when life is full💪 Why your fitness goals don’t have to take a back seat🧠 The mindset shift that helps when motivation feels lowWhether you're postpartum, a working mum, or just navigating a busy life — this one’s packed with real talk and practical tips to help you move your body and feel strong in this season.Tara Hall - https://www.instagram.com/tarahallfitness?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==Me - https://www.instagram.com/zoe_lapwood_coaching/

Heavy periods. Clots. Cramps that stop you in your tracks. If you've ever wondered whether what you're experiencing is "normal" — this episode is for you.April marks Adenomyosis Awareness Month, and in this solo episode, I’m breaking down:💬 What adenomyosis is and how it shows up in the body🩸 When to be concerned about heavy periods🩺 How to speak with your GP (including what to say and ask for)🙋‍♀️ Why self-advocacy matters — and how to do it without feeling dismissed🧭 What a typical diagnosis and treatment pathway looks likeYou deserve to be heard, understood, and taken seriously.Let’s talk through it together. 💛If you have any questions - Send them over on my instagram @Zoe_lapwood_Coaching or email me at [email protected]

Hey - It's been a while; thought i'd catch you up on where i've been. Thoughts/feelings from the past few months. Hope you all have a lovely Christmas and a Happy New Year https://www.instagram.com/zoe_lapwood_coaching/

3 Things all women need to know about there gynae health. These are things we are just not told and are so important to our gynae health. Gynae cancer awareness month - it's probably nothing but always worth getting checked out IG - Zoe_Lapwood_Coaching

In this episode I dive into exercising and training around your period; Should we be cycle syncing Low motivation Low Energy Symptom management Push and Pull for more extreme periods. Hopefully some helpful tips for you to take away Find me over on instagram if you have any comments or questions - https://www.instagram.com/zoe_lapwood_coaching/

Today we discuss balance between softness and discipline  Finding balance in your excuses  1% better rule - struggling to stick to what you told yourself you were gonna do  What are the excuses yourself telling yourself right now? Instagram - Zoe_lapwood_Coaching

In this episode I speak openly with Lucy regarding her journey to being diagnosed with Hashimoto's. Lucy shares her story of knowing something was wrong and advocating for herself to get a diagnosis. We talk about struggles with energy, how to navigate information on social media around health and what lucy hopes for going forward. You can Find Lucy on instagram - https://www.instagram.com/lucysouterfitness/ You can find me on instagram - https://www.instagram.com/zoe_lapwood_coaching/

Today on the podcast I have a heartwarming and funny conversation with one of my best friends, We cover; Being a nurse & a Midwife. FGM and having a baby Why being in your 30's with no kids is ok and why it's annoying being constantly asked - so what's next. Zoe_Lapwood_Coaching

Hi Everyone, Today i dive into why if you want to feel healthy and full energy you need to make not skipping meals your best friend!! Zoe_Lapwood_Coaching

Hey Everyone, Episode 2 - Why getting off you phone before bed is important. Sleep is everything if you want to look and feel better in yourself...getting off your phone minimum 30 minutes before bed is important to improving your quality of sleep.

Hey everyone, Episode 1 - Nailing the daily outdoor walk. I think this is an essential healthy habit, one that is often undervalued as it doesn't sound very sexy i know...but trust me your mental and physical health will thank you, if you carve time out in your day for it daily. Any questions or light bulb moments - DM me over on instagram Zoe_Lapwood_Coaching

2 in 3 Women will develop at least 1 fibroids in their lifetime, Today i go through the role diet and exercise plays in fibroid growth and the considerations to make if you are symptomatic with fibroids and if you are not. Zoe_Lapwood_Coaching

In this episode I have my lovely client on Hanna. We discuss her initial fat loss journey, PCOS, a difficult experience following a freak accident during covid, her journey to running the london marathon and her current goals. This is a wonderful inspiring episode that i know so many women will benefit from hearing - enjoy x

This episode we dive into strength training with pelvic organ prolapse - should we avoid lifting heavy? Any questions drop them over on my instagram - Zoe_Lapwood_Coaching. Hope you enjoy the episode.

With Summer looming I wanted to dive into the topic of should we ever drop body fat just for summer. I discuss the way I frame and think about this as a fat loss coach while staying within my own health values. If the 5 S Summer plan sounds like something you need in your life - drop me a message over on my instagram, Zoe_Lapwood_Coaching

This episode i dive into the Overrated and Underrated wellbeing hacks for perimenopause. Hope you find it helpful, Any thoughts or questions... Drop me a message on instagram - Zoe_Lapwood_Coaching Click below to see my perimenopause coaching offer, https://coachedbyzoe.squarespace.com/

In this episode i have my boyfriend on the podcast and we chat through self improvement. We both have different perspective on how we feel about our own self improvement and the traps you can fall into. We also cover out favorite self improvement books. Instagram - zoe_lapwood_coaching

Proactive health information regarding preparing for perimenopause/menopause in your 30's. 5 Steps to taking control of your health now. Any questions, drop them over on my instagram Zoe_Lapwood_Coaching

This episode i go through creatine. Why you should take it. What is is. How you should take it. Side effects. Perimenopause benefits If you have any questions, drop me a message on instagram, Zoe_Lapwood_Coaching

In this episode I chat with Melissa about her journey to receiving a endometriosis diagnosed. Melissa explains her journey through experiencing extremely painful, heavy periods from a very young age. We talk about the Importance of self advocacy and how you can best inform yourself to go about this. We also cover what's next for melissa in terms of her diagnosis. If you have any questions for myself or melissa and please do send them over to; Zoe_Lapwood_Coaching Melissagracept

Today i dive into the struggles and lessons learnt from my 8 week reviews with my clients this week. I talk about, Fitting in movement around a busy life Nutrition is more than just calories You only live once mindset Increasing capacity to be able to do more

In this episode today i get the opportunity to speak with laura who served in the RAF on what military life is like as a women. We discuss periods; leaking through uniform right though to lack awareness around menopause. We also dive in to laura's perspective of if women can thrive in the military services when struggling with women's health issues. Any questions you can find me on; Zoe_Lapwood_Coaching And you can find laura on; laurafayefitness Laura - the military coach - I served in the raf for 12 years and from joining the services I was never really “fit” but I had to be for my job and I fell in love with it. But once leaving and getting a coach myself, I realised how little I knew after training for 10 years so I wanted to save others time wasted and teach people how to lift, live life and get the results they always wanted.

Today i dived into my extreme PMS symptoms and talk through the research we currently have to manage it naturally. Any questions or fancy a chat about your drop me a DM on instagram... Zoe_Lapwood_Coaching

Today I am joined by chrissie, who tells her incredible story of her women's health struggles. Chrissie is wife to Tom, Mum to Charlie and Dog Mum to Henry the Cocker Spaniel. She helps Mum's to show up for themselves so that ultimately they can show up for their families and everyone that needs them in life and I do that because for a long time I didn't show up for myself! Now that I do - everyone in the family is happy! Chrissie was diagnosed with Endometriosis at the age of 21, suffered post natal depression after the birth of her child and entered peri-menopause in her mid to late 30's. I am so thankful chrissie agreed to come and share her story with us because i know so many of you will resonate with the things she has to say.

Started your health and fitness journey but still not feeling the affects of taking better care of your health? This is for you!! Instagram - Zoe_Lapwood_Coaching

In this episode i am joined by the lovely Grace Brown. Grace has been taking part in competitive sport since being a child as she approaches turning 40 next year i wanted to get her on to discuss how she is looking after her health while playing sport at a high level. We chat all things health goals, longevity and why in 2024 you should make your fitness goals support your health.

In this episode I discuss the coaching method, i have build that sees all women who feel like they have tried everything ...actually achieve health and fitness goals. Ever wondered how Online coaching can help you? This episode will explain all. Interested in finding out more.... Instagram - Zoe_Lapwood_Coaching and drop me a message, i'd love to hear about your goals.

This episode i dive in to all things endometriosis; What Endometriosis is. The struggle women face. Diet myth Busting. Exercise research around pain. Push/Pull Method. I hope you find the episode useful; if you do have any questions, please so send them over the Zoe_Lapwood_coaching.

Today i chat with Claire from Body, Birth & Beyond. Claire has been a practising midwife for nearly 10 years now and in that time have worked across all areas of maternity. In March 2022 she launched her online coaching and has successfully helped many women to turn their lives around. She has recently set up a new branch to her coaching where she combinses her skills as a midwife with my skills as a personal trainer to offer midwife led fitness training for pre&postnatal clients. We discuss; Pregnancy diet & exercise advice with lots of myth busting. Pelvic floor post baby Getting back into exercise post baby Breastfeeding and dieting Body Image  

This episode i share my photoshoot journey and the difficulties that followed. I have laid everything bare and been extremely valuable talking about a time in my life that i pushed my body too far and ended up losing my period and suffering deeply with my body image and mental health. Maybe be triggering if you are going through something similar. If you do have any questions please do message me on zoe_lapwood_coaching over on instagram.

Holly has been my client for 2 years and came to me fed up with how she was feeling in herself and her body....scared she was just going to be another diabetic statistic. Holly shares some of her top tips that she has found help to drop an amazing 19kg. You can find holly at holls1980 over on instagram, she's always happy to help support anyones fitness journey.

What is PCOS? Diagnostic criteria PCOS Causes/Affects My 5 Step approach Diet Myths Exercise Myths Why Sleep, stress and social is important.

Today we dive into the taboo and stigma that sits around HPV. Understanding cervical screening What HPV is What it means if we get a positive HPV screen result Ways to prevent HPV Please find me over on instagram Zoe_lapwood_Coching for further conversation

Today i'm joined by my client Larissa and we dive into her 2 stone fat loss journey while navigating being perimenopausal and living with Lupus. Key Topics Covered Larrissa explains what lupus is and how it affects her day to day living. We discuss tools to help on more challenging days. We explore the concept of "something is better than nothing" Fat loss and being perimenopausal. Useful tips for managing a long term condition and reaching fitness goals.

Todays episode i explain my current nurse role and we dive into Gynae Red Flags we should all be aware of; What abnormal bleeding is. Why we should feel embarrassed to talk gynae health. It's probably nothing BUT always worth getting checked out. Checking our vulva like we check our breasts.

Does stress/cortisol eally impact fat loss?

5 Misinformation posts i saw on instagram today; 1) We need a different approach for fat loss in the menopause 2) Gluten free diet to boost fertility 3) Neat is better than HIIT for happy hormones 4)Fasting helps reset our hormones. 5) We need things to detox our bodies.

Intro to who i am and what's to come on the podcast