Evolve With Chelsea

Topics Covered:- What to do when life is super busy/chaotic and you are struggling to stay consistent - Why eating below your calories is the worst thing you can do for your weightloss progress- Adjust your expectations on rate of your rate of weightloss you will achieve each week Join Round 2 Of GYST Starting May 18th.

Week 2 GYST Q&A TopicsHow you weigh yourself correctlyHow to take the emotion out of the scale when it doesn’t moveHow to improve your mindset around foodWhy you need to ask yourself why moreHow to work on snacking at home/work⭐️ Click Here to Join the GYST waitlist for the next round

Week 1 GYST Q&A Topics- On the go breakfast ideas- daily steps goal vs weekly step goal- Banking calories throughout the week for the weekend- Can exercise like cycling count as stepsClick Here to Join the GYST waitlist for the next round

Tips on how I have been able to stick to 1500 calories without starving, cravings or feeling restricted.Click Here for more info on GYST( Get Your Shit Together in 21 Day Challenge)

Community Check In 17.3.2026⚡️Tips - how I set up my week to stick to my deficit & reduce hunger⚡️ Sometimes there is on balance for a period of time ⚡️ Taking accountability and calling yourself out if things are slippingGet in touch ⁠⁠here⁠⁠ for more info on my coaching programs and how we can make fat loss fit your life.

Community Check In 3.3.2026⚡️ How to manage stress, overwhelm & anxiousness⚡️ Planning & Organisation are key to a less stressful life ⚡️ You have more power and control over your journey than you give yourself credit forGet in touch ⁠here⁠ for more info on my coaching programs and how we can make fat loss fit your life.

Community Check In 17.2.2026⚡️ Time Management - How To Get More out of your weeks and find pockets of time to get things done! ⚡️ Scale Weight Fluctuations and take responsibility and accountability ⚡️ Take back the power you have over your actions and see how much more in control you feel of your journey!Get in touch here for more info on my coaching programs and how we can make fat loss fit your life.

Community Check In Topics:⚡️Mindless Snacking & How To Reduce It⚡️Managing Hunger When Its Cold & Miserable⚡️Fibre & Why You Need To Hit 25 - 30g⚡️Navigating Weightloss When You Have An Injury⚡️How hard should your workouts be⚡️ Why Full body programs are the best ⚡️Lunges & Split Squat Golden Rule⚡️ Other Training TipsGet in touch here for more info on my coaching programs and how we can make fat loss fit your life.

Community Check In 20.1.2025Topics Covered ⚡️ Using your scale weight as data ⚡️ Not losing weight as quickly as you hoped⚡️ Hunger and how to control this when dieting⚡️ New Daily Accountability to send me⚡️ + more

Community Check In 9.12.2025⚡️ Low Energy & long days at work⚡️ Mindset over Christmas⚡️ How To Handle Multiple Meals Out ⚡️Prepare for your weight to go up over xmas

- setting realistic expectations- Maintenance Calories- calorie ranges- weekly calorie deficit - tips on eating out - making small sacrifices to be able to enjoy all social occasions and festivities

Community Check In 25.11.2025⚡️ Feeling Low and overwhelmed⚡️Handling Christmas Festivities & Chococalte⚡️ What to do when you get bored of your food⚡️When to be mindful vs not when eating out⚡️ Fruits/Veggies in every meal⚡️ What to do when things are getting done

Community Check In 12.11.2025⚡️ Loss of appetite ⚡️ Increasing Protein Intake⚡️ Managing workouts/steps and nutrition when busy/studying⚡️Your sale weight doesn't define you as a person⚡️Mental health dips and what you can focus on

Community Check In 28.10.2025⚡️ Managing cravings, mood, energy around your period⚡️ How to know if you tracking correctly⚡️ Substituting exercises with an injury/niggle⚡️ Getting steps in when its raining/working fromhome ⚡️Planning your meals ⚡️ Staying on track when unwell⚡️Managing weekends away with family and food

Community Group Check In 14.10.2025⚡️ Why you should weight yourself everyday⚡️ Nail your nutrition to make everything else easier⚡️ Tips to get 7-10K steps per day ⚡️ Soreness from workouts⚡️ Vegetarian Protein Ideas⚡️Fatigue and how to reduce it ⚡️How to make time for usual fun lifestyle plans/hobbies

Community Check In 30.9.2025⚡️ The value is in the experience and not the outcome⚡️ How to fit in steps/workouts when works busy⚡️Overcoming workouts being hard and off putting⚡️Supplements you can take ⚡️ Falling off track with diet and going back to basics⚡️Feeling too full ⚡️ Not relying on food tracking/step tracking⚡️ Emotional Eating

Community Check In 16.9.2025⚡️ Tips to help you hit 10K steps each day⚡️ Should you track your meals out?⚡️ Motivation for down days⚡️How to reduce snacking on weekends⚡️Tiredness after a workout⚡️ How often to take creatine⚡️Tips on PMS exhaustion and cravings⚡️ How to increase your water intakeLinks to Protein Pudding https://morenutrition.co.uk/products/protein-pudding?variant=51094751215780Try the Flavour drops for water here - https://morenutrition.co.uk/products/zerup-zero-sirup

Community Check In 2.9.2025⚡️ My 7kg weightloss 'transformation' and what I want you to know about it⚡️Managing pain and stress ⚡️Perimenopause/hormonal shifts⚡️Comparison⚡️Managing heavy workload, tiredness⚡️Navigating high exposure to high calorie foods⚡️How to avoid skipping meals when busy

Community Check IN - 19.9.2025⚡️Focus on what you can control not what you can't ⚡️Meal Plan Ideas - Reminder - links to recipe book/example meal plans⚡️ How to Logging Meals out⚡️Being away and not ticking everything off⚡️ How to increase your protein throughout the day

Community Check In Topics:⚡️ Overcoming a negative mindset⚡️ Exercise is supposed to be hard and challenging but you should till enjoy it ⚡️Period Cravings and how to manage it ⚡️Tips on mindless snacking⚡️ Navigating school holidays & diet

Community Check In 22.7.2025⚡️Managing Weekends Whilst Staying on Track⚡️ Setting expectations on how fast your progress should be⚡️ Reducing Screen time for better sleep⚡️ Why we shouldn't just wing the weekends with food⚡️ Asking yourself why more and taking 5 mins to reflect when you don't tick things off

Community Check In 8.7.2025⚡️ Motivation for working out ⚡️ Meal Ideas⚡️Staying on track in busy periods ⚡️ Finding the right routine for you ⚡️Re Adjusting expectations is important

Community Check-In 24.6.2025⚡️Progress Photos⚡️Tips on Fitting in your workouts ⚡️Prioritising fitness over housework⚡️The real reason you should lift weights⚡️How to get back on track with counting calories when you've been inconsistent⚡️This is a marathon not a sprint

Community Check In Podcast 27.5.2025⚡️Setting a step goal by 9am⚡️The conversation you need to have with yourself when you don't have the motivation to do something ⚡️Just because its school holidays doesn't mean you have to let all routine go out the window⚡️The importance of holding yourself accountable⚡️1-3 Staple meals for breakfast/lunch/snacks⚡️Snacking Tips

Community Check-In Podcast 12.5.2025⚡️ Your wins go far beyond just how much your scale weight has dropped⚡️ Learning how to adjust gears, change priorities and set realistic expectations⚡️What to do if you are stressed, worried, have a lot of your mind⚡️More tips and reminders on what to do to stick to your calories⚡️Late night snacking and what to do about it ⚡️How your week turns out is up to you and is on you - take accountability for it 💗

Community Check In 29.4.2025⚡️Real talk about what sticking to your calorie deficit takes + tips⚡️ Navigtaing social occasions, losing weight & fitting in workouts⚡️ Why Gym Classes aren't the best if you want to change your body shape⚡️The importance of weighing everyday⚡️+ more of me going on a tangent haah

Community Q&A 15.4.2025⚡️Overeating during the school holidays⚡️Changes takes time - cut yourself some slack⚡️Tips to hit calories despite broken sleep⚡️Delving into the underlying problem - not the surface-l evel one⚡️How to stay on track with food whilst away⚡️Tips to remember to track/update app⚡️Self sabotage and being really hard on yourself ⚡️Being so busy means plan, plan and fucking plan

Community Q&A 1.4.2025⚡️How not to wipe out all your progress after a workout⚡️Increased hunger and cravings ⚡️I want you to start being selfish⚡️Managing your time when super busy⚡️School holidays and lack of structure

Community Check- In 18.3.2025⚡️Check out the example meal plans and recipe books⚡️3 steps process to help navigate stress/overwhelm and anxiety⚡️I don't care how many carried you've burned in your workouts⚡️Monhtly Challenges⚡️Good vs bad food⚡️ Send in videos if you want your form checked

Community Check-In Topics:⚡️The role carbs play in minimising energy dips and cravings⚡️Why weight loss slows down⚡️Pre-planning for social weekends to feel on track ⚡️Hunger is part of being in a calorie deficit⚡️ Weighing Everyday⚡️ Find low-hanging fruit to focus on when it feels like you can't focus on much else

Recommended Daily Amount For Women Why We Need More Fibre in Our Diet The role it plays in Weightloss and menopause Quick Overview - How To Increase Fibre

Community Check-In:⚡️Sticking to maintenance calories ⚡️How labeling foods can bring about nagtive emotions like guilt⚡️What to do when you get bored of tracking and workouts⚡️Workouts should be hard and challenging but they should be enjoyable⚡️When to bring calories up and stick to a calorie range⚡️Snack ideas⚡️New Recipes⚡️Steps Challenge in March

Recommended Supplements To Take

Community Check- In 4.2.2025 - Feb Fibre Challenge - Maintain your weight and what that looks like - Fat loss vs Weightloss - Low-calorie meals aren't always the best for weightloss - If you come up against a challenge - ask yourself why more to figure out the solution - Your workouts should be rated as hard or more - anything less means you need to challenge yourself more

Community Check-In Topics - Share your recipes to be added to the recipe library- What not to do if you go over your calories- Are you tracking correctly- Post dinner snacking & going over your calorie deficit- Sleep and increased snacking- Reminder to meet yourself with where you're at- Even if losing weight wasn't a 'thing' would you still tick off your habits because it makes you feel good?

January Community Catch Up Pod - Fibre - Monthly Challenges - What to do if weight isn' budging - Why you do expect to see a massive drop on the scales every week? - recommended supplemenets

Community Check In Topics⚡️ Water weight is why the scales is up ⚡️MASSIVE mindset shift around Christmas and getting into the new year⚡️ Info on 28 Day Habit Challenge⚡️ If you're going to do something do it - don't half arse it⚡️The more movement you include the biggest the deficit and the faster you lose weight

⚡️ Readjust expectations over the next 2 weeks for christmas⚡️ Your scale weight will no doubt up Jan 1st⚡️Tracking over the xmas break⚡️Pick low hanging fruit when things are busy ⚡️Dealing with losing a loved one and grief⚡️When things get Hard/Busy/DOn't do to plan - look at them as a good thing - a resilance builder

Communtiy Check in 26.11.2024 ⚡️Managing Christmas festivities ⚡️Feeling like you're going off the rails a bit ⚡️Maintaining your weight over Christmas ⚡️Tracking correctly ⚡️Why you feel like you're eating too much ⚡️Fitting things in with a crazy work schedule and coming up to Christmas ⚡️Changing up your routine to make sure your get things ticked off

Community Check In Topics ⚡️Working on your Body Image and Self Esteem⚡️Showing yourself Self -compassion⚡️The disconnect between saying you want to do something and then not doing it⚡️Setting Realistic Expectations - Wanting to see change vs the effort you're putting in⚡️ Cutting food from diet to kickstart weightloss⚡️ Belly fat/perimenopause/menopause⚡️Calorie Dense Healthy Fats ⚡️Calling yourself out ⚡️Focus on what you can control not what you're cant Click Here⁠ For Free Guide - 26 Ways To Tackle 26 Of The Toughest Weightloss Struggles Women over 30 Face

Topics Covered In Check In: ⚡️ Food choices when exhausted ⚡️ Evening snacking making you go over your calories ⚡️ Control the controllables ⚡️ Stop comparing where you are now to where you used to be ⚡️ Planning Meals & tracking correctly ⚡️Overcoming old beliefs around what you were told it took to lose weight ⚡️ Push yourself - do not stay comfortable Click Here For Free Guide - 26 Ways To Tackle 26 Of The Toughest Weightloss Struggles Women over 30 Face

Check-In Feedback Topics Covered: ⚡️Which chimp do you want to win today?⚡️Lack of motivation to get to the gym now its dark & cold ⚡️ How to make healthy choices on the weekend⚡️Flat mood in winter time and the lesson I learnt from Diren Kartel⚡️Does willpower even exist or is it more about the habits we build⚡️How to create more self-belief⚡️Tiredness, sleep and actually doing something about it ⚡️Planning to fit your workouts in and treating them like a doctors appointment⚡️Why you need to have a talk with yourself when things are not getting done Interested in coaching - click here

Community Check-In Topics ⚡️ What to do if you're plan doesn't go to plan for the week ⚡️ Sticking to calorie deficit due to hunger ⚡️ Running out of calories at the end of the day ⚡️Proritising your recovery and taking a bloody rest day ⚡️Focusing on Big goals and changing prioritise to get there ⚡️Scrolling and not enough sleep ⚡️Feeling like a failure when you haven't stuck to the plan ⚡️What to do when the scales aren't budging ⚡️Comparing your progress to other ⚡️ Making your habits are a way of life ⚡️ Setting boundaries Click here⁠ for more info on the 1:1 Coaching Program

Community Check-In Topics Not keeping a food diary and losing track of calories Cravings throughout the month comparing how you look to others Breaking the habits of evening snacking Being nervous to step out of your comfort zone You should always be able to find a win -big or small they all count Click here for more info on the 1:1 Coaching Program

Community Check In: Tips on hitting 120g protein per day Sticking to 1500 calories a day Are you hungry or is it just a habit? Holidays and ruining all your progress Call yourself out on the bullshit does tea and coffee count towards water goal Dealing with emotional things that happen in your life and letting it impact your journey. ⁠⁠⁠Click Her⁠⁠e⁠ if you want to de-brainwash yourself from the nonsense Slimming world has taught you so you can finally learn how to lose weight and keep it off

Community Check In Topics: Writing your week off just because you had one 'slip up' Periods, cravings and Freddo frogs Alcohol & Social occasions in summer Start asking yourself why more if the same habits keep repeating themselves + more ⁠Click Her⁠⁠e For My Free Break The Cycle Guide - I'll guide you through everything you need to know to ditch the weightloss clubs and end years of yo-yo dieting to lose weight and keep it off for good.

Click Here For My Free Weightloss Guide - I'll guide you through everything you need to know to ditch the weightloss clubs, end years of yo-yo dieting to lose weight and keep it off for good.

Community Check In Topics Tips on how to stick to 1500 calories Having motivation to workout One week of no workouts won't ruin your progress Being ill and listening to your body How to manage multiple meals out whilst sticking to your calories + More ⁠Click Here To Get Access To The Free Training Below⁠⁠ "How To Create A Diet That Won't Fail You To Lose A Stone In 90 Days"

One of the hardest times to stick to a calorie deficit is the weekends. In this episode I introduce a strategy you can use that will enable you to eat more on the weekends and still lose fat Get access to my free training "How To Create A Diet That Won't Fail You To Lose A Stone In 90 Days" Click Here To Get Access To The Free Training Below⁠⁠

Community Check-In Topics: end of term exhaustion struggle of wanting to eat everything curbing sweet cravings at lunch giving yourself permission to take a break Proper preparation prevents piss poor performance + More Click Here To Get Access To The Free Training Below⁠ "How To Create A Diet That Won't Fail You To Lose A Stone In 90 Days"