The All Or Nothing Podcast - By Maddi Woods

In case you missed any tips I shared in April... here they all are!For some that go into more detail I've done posts/carousels on my instagram for you to delve a little deeper - go check them out!@maddison_woods_making_waves

"If it's not working, change the system." - Steve WoodsUsing willpower & removing food items from the house is a short-term strategy. They don't 'work' for long. They only treat the 'symptoms' of restrictive eating (cravings, food noise, binge-eating). They aren't a long-term solution.So if you want to achieve your fat loss goals, maintain your physique and sanity... it's time you made a LIFE LONG CHANGE. Time to Make Waves.

I'm interested to know... what are your thoughts after hearing this?...I found it fascinating to have received such a response. Perhaps how a coach responds to you/your struggles is exactly how a coach deals with their own struggles?Is this a difference of approaches due to being different genders? Is that irrelevant here?What do you think!

The evidence-based research behind 'The portion size effect'. Use this health habit to help regulate hunger cues, food consistency, avoid mindless eating & achieve your fat loss goals without restricting your favourite foods!

My client 'Sarah' messaged me midweek last week having a little wobble. THIS is how I responded to ensure at a crucial moment that she:- Didn't follow through with her knee-jerk reaction to slash calories to 'make it up'.- Stepped away from her old mindset of binge-restrict vibes.- Felt empowered to come back to basics, focus on sustainable habits & move forward without guilt AND ACHIEVE HER FAT LOSS GOALS!

Tracking hack at the end of the ep! Right before a go off on a tangent about easter eggs hahahah.. mini eggs are the goat.

PURA VIDA.Your new mantra.Meaning? = Hello. Goodbye. How are you? I'm good. Things are tough but you know what that's life. Just crackin' on pal. Thank you. Today's been great. What a day! This is amazing. I'm having the best time. ETC ETC... you get the gist..Fitness is meant to be FUN.So sack off your 45 min stairmaster and go do something that actually makes you smile. Life is too short for the stair master. Unless you really love walking up lots of stairs....

Answer: Yes and no.But it's about context.Yes alcohol stops fat burning... but it does so temporarily to get rid of the toxin in your body first. Then resumes as normal.At the end of the day - if you're still in a calorie deficit, you WILL still lose fat.

Take imperfect action. Make mistakes. Learn along the way. Make it happen first, you can make it pretty later!Stop waiting for the 'perfect' conditions to take action. It's rare that you'll get a long string of days where everything lines up; sometimes its foggy, sometimes the visibility is so poor you can't see the floor, sometimes it's icy, mogal-y, too many skiers on the slopes (haha). Progress happens when you just do it anyway. Do it scared, do it poorly, but do it anyway. Because the next time will always be better.

What type of muscle do you want to grow? Long lean and toned? Or big bulky muscle? Here's the difference.

Stop capping your reps at 10 just because your suggested reps on your plan say '10'. It's a guide, not gospel. Training with intensity is more important than only training to the end of your suggested rep range. Train to 1-2 RIR and you'll progress nicelyyyy

More isn't necessarily better.... unless your body is conditioned and has the ability to effectively recover from increased frequency of training.

Don't just go straight into your first exercise. Prep & priming your body for lifting will mean better execution, better mind to muscle connections, better range of motion, far less risk of injury, and better performance in your session.Yes it's important, but it doesn't need to take 30 mins.3 x simple things - which can take 8-10 mins!Small habits -> make the biggest waves.

'Skinny Fat' is trending again.In this episode I'll explain what this physique means, my own experience with it & my herbalife story, and how to change from being 'skinny fat' to strong (if you want to!)

This might surprise you...The 2 mechanisms that build muscle are mechanical tension & metabolic stress.Spoiler alert: Pilates has neither.

For anyone who has a goal of wanting to 'lose weight & tone up' -> translated this means to lose fat & build muscle. To have a 'toned' physique it requires having built the muscle (this is where that definition comes from) and lose enough fat to see it underneath.Muscle building is the key here!This breaks down how to train in order to build muscle - it's not just lifting ANY weights... but lifting HEAVY relative to YOU.

Let me explain 'The gym' or... any exercise you could possible do.. in 60 seconds!If you don't know where to start in the gym/ strength training, and this is a real barrier for you that's preventing you from getting started - this will help.Work your way through the 7 movements, add in isolations, work with a personal trainer to ensure correct technique, work hard, get strong in these movements and you're on a pretty good path!Any questions - feel free to message me anytime on insta! @maddison_woods_making_waves

There's A LOT that goes into creating a program for an individual- science, history, preferences, evidence-based principles.I pride myself on the fact that I create a completely tailored straining program for every individual client that I have - nothing is generic or cookie-cutter vibes. AI doesn't know your training history. AI doesn't factor in including enough working sets per muscle group to ensure muscle hypertrophy of specific muscle groups occur. AI won't know your MRV.If you want a training program that is completely tailored to you - DM me 'PROGRAM' and let me do it for you!@maddison_woods_making_waves

You don't need to justify your reasons for *only* having a main meal and no dessert. Or for politely declining home-made birthday cake. There's a time for these foods, and life is about eating within balance, but we also shouldn't be neglecting our healthy habits and fitness goals to please others. YOU know what you've eaten today. They don't. Want extra support on your weight loss journey? Want a coach to keep you accountable?DM me & let me help! @maddison_woods_making_waves

Whether we like it or not... Menopause is coming for us. So rather than closing our eyes and being surprised when it hits... let's actually PREP for it to make that chapter of our life EASIER?!Because there's nothing sexier than thinking about long-term health haha.It's far too easy to coast through our 20s and 30s when we realistically do have less responsibilities, more freedom, we're probably more social during this time (which I encourage- I mean... why not?! celebrate being young!) BUTTTTWe really do need to be thinking about the inevitable chapter that will happen in 10-20 years time (even though that seems far away)... because if we don't it will - and i quote - "HIT YOU LIKE A TRAIN".So what can we do to make menopause easier? (I'm not saying it'll be a painless breeze, but definitely more manageable)Strength train, build a hella lotta muscle, create healthy habits, learn about food & get a solid food & exercise routine going, understand what self-care actually means & show yourself what your truly capable of.Just remember your health isn't built in extremes. Learn how to find balance NOW so it's easier later. The future you will thank you for it!If you loved this podcast- send to a friend!& if you need help with a solid strength training routine, or need help with the nutrition side of things - DM me & let me help you!Because the biggest changes start from a ripple.@maddison_woods_making_waves

RUNNING doesn't help you lose weight... it's always the mindset shift and behaviour change that happens when you start exercising consistently.... running was just the chosen catalyst.If you enjoyed this episode - send to a friend!Or feel free to DM me on instagram @maddison_woods_making_waves if you're looking for help to find a strength training and running plan to help you with your weight loss goals!okay ly byeeeee xx

If you enjoyed this episode - please send to a friend! & any Qs on this topic - feel free to message me on insta : @maddison_woods_making_waves

Though not just any chocolate... but 70% DARK chocolate (Sorry I don't want to mislead you... haha)

Ever felt like some gym go-ers are peaking a completely different language?! Let me help translate!Explained in this podcast is:RPE, RIR, 'Failure', Concentric, Eccentric, BSS, RDL, TUT, AMRAP, EMOM, Basic set, Superset, Tri-Set, Giant Set, Drop Set, Progressive Overload, Deload Week, ROM, Metabolic Tension, Metabolic Stress, Hypertrophy, Compound lift, Isolation exercise, PR, 1RM, Rest-pause.If you've heard of any others that I haven't mentioned, feel free to shoot me a message & I'll gladly help explain!If you want help creating a strength training program that's actually suited to YOU and YOUR goals, DM me on instagram (@maddison_woods_making_waves) and let me help!Okay love you byeeee

Always be sure to think critically when reading / hearing recent 'fitness claims'.Because they NEVER explain the whole story or will show you the bigger picture!In this instance: a huge lack/ misunderstanding of the role of cortisol in ACUTE terms Vs CHRONIC terms. They are different! Cortisol has an important role in the body which keeps us healthy, functioning normally, and is essential. But chronically high levels can have a negative impact on health, well-being, and yes, can prevent fat loss & has a role in storing fat around your stomach.But short answer: No. HIIT training will not stop you from losing fat. Feel free to message me on insta if you have any Qs from this episode! @maddison_woods_making_waves

I don't believe you can intuitively eat until you've LEARNT to intuitively eat.It's a skill... which takes time to learn & time to perfect.Nobody picks up a guitar and just play it without knowing how to hold it or without knowing chords...Learning how to intuitively eat is the most empowering thing you can do - IF you put the work in do to so!

Short answer: YES. TAKE IT. No- not a fad.Creatine is the most researched, evidence-backed supplement out there & tbh will be the missing piece on your fat loss journey.You get the biggest bang for your buck in terms of progress & investment WITHOUT the all-or-nothing burnoutAny Qs on this topic feel free to message me directly! - @maddison_woods_making_wavesRemember to subscribe to the podcast so you don't miss an episode!okay ly byeeee

Time to let go of the all or nothing expectations you have for your training.You are not a robot.Stop treating yourself like one.Okay love you bye, Mads x

Should you be doing one or the other?Or more than one than the other?Let me explain...If you're looking for extra support on your fat loss journey - message me on Instagram & let's have a chat!@maddison_woods_making_waves

@maddison_woods_making_waves

I am a Fat Loss Coach... or am I?...This last year I've felt a bit like a fraud because labelling myself as a 'fat loss coach' hasn't really explained what I really do as a coach... or explain the type of coaching that I actually provide?So..... give this a listen and decide for yourself!If you are looking for support on your health & fitness journey - DM me "COACHING" and let's work together!@maddison_woods_making_wavesOkay love you byeeeeMads x

I'm joined by fellow online coach & gal pal Becci Allen- essentially chatting about things in the fitness industry that frustrate us as women, as coaches, and as people who want to keep fit!Are crash diets worth it?Is sacrificing your relationship with food worth the lower scale weight goal?Does an extreme low calorie diet actually work if you have to keep going back to it?Is it really New year, New me?What you DON'T see behind aaaalllll these transformation photos..."Mum Tums" Vs "Dad Bods"Is it time to finally think about making a change in your health & fitness that LASTS? So you're NOT stuck in this perpetual cycle of crash dieting & weight gain again?Enjoyyy!@maddison_woods_making_waves@becciallencoaching

The most raw & real confession you'll hear in December from a Health & Fitness Coach haha

RING THE BELL. AS OFTEN AS YOU CAN.Takehomes:1. Calorie Deficit2. Daily protein target3. Split this up (ensuring to ring the bell)4. Space meals out (due to refractory period - leucine needs to come back down to baseline)5. STRENGTH TRAIN - similarly, ring the bell & consider recovery & when you can train again just has hard.Studies that explain further:- Areta et al. (2013) - Eating protein every 3 hours optimally stimulates MPS compared to larger, less frequent meals.- Phillips et al. (2016) - MPS has a cap, so eating above 40g per meal doesn't double the muscle growth.- Paddon-Jones & Rasmussen (2009) - Protein intake distributed evenly across meals maximises muscle growth.- Breen & Phillips, 2011 - For menopausal women: a higher intake of 25-30g minimum helps overcome reduced protein sensitivity.

I hope you do No. 4 hahahaha - join me with the fashion trend

Should you be using an app to track your food? Is it worth it? Short-term vs long-term approach.Use the 'RIDE YOUR BIKE' analogy!If you have any questions, feel free to message me on instagram! @maddison_woods_making_wavesIf you're looking for extra support on your weight-loss journey - message me COACHING & let's have a chin-wag (:

What these drugs are, how they work, why they've become so popular. I'm here talking about all the facts & lifestyle considerations you should know IF you're considering taking it. DM me 'COACHING' if you want support on your weight-loss journey fro someone who values sustainable habits and lifestyle change so you can make real change that lasts FOREVER <3

HOW do you still prioritise your fat loss goals when travelling? On trips away? At weekends?DM me 'TRAVEL' on instagram (@maddison_woods_making_waves) and let me help youuuI always encourage my clients, and to be honest everyone I meet to TRAVEL. To take those trips, to lean in to your adventurous side, to have fun, to make memories. But that doesn't mean you put a 'pause' on showing up for your health. You can do both.No f**k it buttons, no 'all or nothing' behaviours, no 'I'll get back on it when i'm home'... you just need a different strategy!If travelling & taking trips is a passion of yours, but you struggle to balance that life with prioritising your fat-loss goals - DM me!

Protein recommendations,Protein intake for fat loss,Challenges in meeting protein needs!

What do you think is the heaviest weight in the gym is?It's not what you think it is...

Why DOMS are not something the fear. How to break this fear. How to minimise the effects of DOMS. Why cookie-cutter workout programs aren't beneficial long-term.

Delving into what the 'FAT-BURNING' zone actually is. Don't believe the click-bait videos on social media. Let me help you understand that the word 'fat' is the same word used for 2 different meanings & THIS is why there is so much confusion, massively misleading videos, and why it causes so much frustration in people on fat-loss journeys! Grab your pen and paper for this one... 

Strength Training 101:Where to start, the 'perfect program', the benefits (long-term & short term), the difference between fat loss & weight loss, and some top tips!

In this episode I explain exactly:- What I do- Who I help- How I help them And I'm here to PROUDLY present something I've been working hard behind the scenes to create.... The Making Waves Program!This is my completely unique 3-step process to help women lose weight, become their strongest, feel their most confident inside & out so they can live life confidently without restriction, food guilt, missing out on social events.Find me on instagram @maddison_woods_making_waves and DM me 'COACHING' to sign up!

When is the best time to start?Right now. Not when you have no plans.To make real, sustainable change that will LAST, you need to learn how to balance showing up for your health and well-being AND navigate the real world & things that can make weight-loss challenging eg. social occasions/ life curve-balls / tougher weeks.How are you meant to learn how to do that if you only decide to start working towards your fitness goals when these challenges aren't present? Everything is easier if there are less challenges to face.Real change isn't made without adversity. Growth doesn't happen in your comfort zone!

Tracking isn't an 'all or nothing' behaviour. It shouldn't be and doesn't have to be. Tracking doesn't just mean My Fitness Pal. There are MANY other methods you can use that still work well, help you achieve your goals WITHOUT the overwhelm.PS. Please enjoy the Friends reference at the end...