The Pod Project

Have you ever looked around the room mid-session and thought… ‘I should be doing better than this?' This podcast ep is for you!How to overcome comparison, what to say or do instead, your journey and why that is importantFind Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

We hit a big milestone this month at Pod Personal Training so I am reflecting on the journey of pod. It's a great reminder that things take time - whether that is a business goal or a health and fitness goal. We spent years testing systems, figuring out how people work and what gets them the best results. We now have a great formula that works and I share in this episode. Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Pod has launched a new initiative! We have teamed up with a local school to bring a new programme to young girls aged 14-16 to teach them everything they need to know about strength training. We are really excited about this and will do some programme updates soon!Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Neglecting self-care as you age significantly increases the risk of chronic illness and physical decline. I'm talking through the importance of training as we age and sharing real examples of my clients in their 50s+ who are stronger and fitter than 20 years ago. Training later in life: https://www.nih.gov/news-events/nih-research-matters/getting-active-later-life-brings-benefits#:~:text=Results%20were%20published%20on%20March,ethnically%20and%20economically%20diverse%20populations.Issues in middle age due to NOT exercising: https://www.sciencedirect.com/science/article/pii/S2352187224000172#:~:text=Data%20from%20the%20Framingham%20Osteoporosis,et%20al.%2C%202007).Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Uploaded from our previous podcast - a raw and unedited deep chat with our long term member Christian. We chat about his challenges and struggles - and his mindset that has lead him to be the strong minded, inspirational and determined person he is today. Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

14 of us from pod Personal Training completed Hyrox this weekend so here are some post race thoughts.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

For some of them it's their first event, for others they want to improve but overall the process of getting them to the event day has been so inspiring. In this episode I will explain why the process to the event day is more important than the event itself. Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Our run club is on fire at the moment!Here is how we structure it, why it works and how anyone can become a runner. @pod_personal_trainingFind Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Another pod social where members were pushed out of their comfort zone - we went indoor climbing! Why did we do it? How did everyone get on? What's the importance of mental fitness?Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

How powerful is the brain and accountability for success?I share our recent wins from our internal 8 week challenge at pod Personal Training.Social belonging in sports team and the effects on the brain: https://pmc.ncbi.nlm.nih.gov/articles/PMC10110433/#:~:text=Across%203%20different%20types%20of,neural%20signature%20of%20social%20belonging.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

This strategy can also be applied to other goals outside of fat loss. Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Feeling overwhelmed with what to eat? when to eat? with getting your protein intake? These are my 4 basic nutrition strategies that I share with my clients to help them live a healthier lifestyle. Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

A mindset perspective rather than an actual workout routine - but a useful strategy if you're short on timeFind Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

If you want the presentation for this drop me a message.Studies referenced:https://www.medicalnewstoday.com/articles/263269 - what is creatinehttps://pmc.ncbi.nlm.nih.gov/articles/PMC3407788/ - creatine and sports performancehttps://zoe.com/learn/creatine-supplements-brain-health?lid=64lbzvq3wmw8 - creatine and the brainhttps://pmc.ncbi.nlm.nih.gov/articles/PMC6093191/#:~:text=In%20addition%2C%20creatine%20is%20an,on%20memory%20and%20intelligence%20tasks - creatine and the brainFind Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Whether you're postpartum, menopausal, or simply a woman looking to take care of herself - the chances are you don't know enough about pelvic health - I chat with Gemma Richardson, a Women's Pelvic Health Physio who gives us an insight into bladder and bowel health, diastasis recti overview, pelvic floor information and tips for training after a baby.Follow Gemma on Instagram: @her_physioandpilatesFind Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

This episode was inspired by me being nosey on Instagram and noticing how many people under eat. It got me thinking about my journey and when I started eating more and how it was beneficial. Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

If you are s cardio bunny who only touches the treadmill in a gym, this episode will help you to understand what needs to change and why.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Hello 2025This year focus is on balance Here to remind you that taking action can be messy Imperfect action is greatFind Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

As always my answer is 'it depends' I always advise anyone does whatever suits them, their goals and their lives, but this episodes offers some points to consider for both sides of the argument.  Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Since I last recorded a podcast episode I became a mum!A personal update, birth recovery, plans to get back in the gym, nutrition choices, mindset update, business chat and next steps for me.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

This ep is all about taking action towards health and living a longer and better quality life.A stat I talk about is:  'three quarters of England are classed as overweight or obese' I discuss this, what it means and how to take small and easy action in your own life.Studies:https://commonslibrary.parliament.uk/research-briefings/sn03336/https://www.ons.gov.uk/peoplepopulationandcommunity/healthandsocialcare/healthandlifeexpectancies/bulletins/ukhealthindicators/2019to2020#:~:text=Almost%20half%20of%20the%20UK,months%20than%20men%20(18.5%25).Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Everyone thinks they need a detox or a diet to 'reset' their metabolism. In short, you cannot reset your metabolism (sorry), but here's some things you can consider instead!...Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Accountability is doing the things you said you would do, I would say 95% of people need accountability because it provides discipline, behaviour change, limits excuses and helps to get success and it's very hard to get things done without it!This is why it works - with real examples from my clients!Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Even if you don't feel like you're making progress - it's happening!Here's some reminders for you to consider. Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

...and it's not because I am a psycho. There are proven benefits to waking up early (not necessarily 5am, just earlier than usual for you)This is also good episode to listen to if your mental health isn't in a great place right now. I have some useful suggestions and support for helping yourself. Study: https://www.health.harvard.edu/mind-and-mood/waking-up-one-hour-earlier-than-usual-may-reduce-depression-risk#:~:text=Next%2C%20the%20researchers%20identified%20those,this%20intervention%20is%20truly%20significant.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

I understand that wanting to lose weight can signal a message of reducing calories. But what happens when these cals are too low? I explain with the help of science!Drop me a message if you need more support with this. Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Weight loss injections are so popular at the moment and most people will not understand what they are doing when they take it. I share my own opinion on weight loss injections and why I have those opinions.Probably the most passionate I have been on an episode!Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

We are approaching autumn (and then winter booooo), so staying consistent does get more challenging!Here are 5 reasons why I would encourage you to still stay consistent now even as the colder and darker months approachFind Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

This was taken from a webinar for our members - and it's a good one!If you are finding yourself having to start your diet again over and over, here are some reasons why that might be happening and what you can do about it.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Most people don’t stick with exercise because they categorise it a ‘chore they need to do’ to lose weight. So let’s reframe it. I have 6 points to help you reframe exercise and a case study for each one of clients I've seen get great results.  Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Something that isn’t talked about enough is the feeling of NOT wanting to make a change. Listen to this to help shift your mindset into what you need to do.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

When it comes to our health and fitness goals, there are some things that we are led to believe we should be focusing on but actually are not important when helping us reach a goal. Here are some common myths and their reality.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

I love talking about the benefits of physical exercise on mental health and here some real life example of our clients who see the benefits of exercise on their mindset. Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

We recently did a step challenge in the gym...We have 7 groups of 6-7 people currently taking part in weekly challenges to earn points (it's getting v competitive!)Last weeks challenge was a step challenge and as well as doing almost 3 MILLION steps as a group!! Here are the results, what I observed and what members took from the challenge. Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

I have 2-3 strategy calls a week where I offer people free support on their health and fitness journey. I ask everyone what they want to achieve and more importantly WHY. Most people say 'weight loss' or 'get fitter' but this episode shares what people ACTUALLY want...Also, I share the secret for long term results!Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Here is what NOT to do if you're trying to lose body fat& what you should do instead.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

This is SO common to fall out of love with training / lose motivation / spark for training. This episode looks at why this happens and how you can solve it.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

SURPRISEStay tuned for more updates soon!Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Having a coach or not is a an individual decision, but even coaches will have coaches.I've had a number of coaches and mentors over the last 6 years.Better knowledge = better decisions = quicker progressYou can great results alone, but there is no doubt that results are better when you have a coach and when you have someone to answer to. Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Are you impatient?Or struggle to stick to something because you don't see results quick enough?Here's a different way of thinking that can help you stay on trackFind Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Why are we so self-critical?It's something that has probably been a gradual process over the years but soon becomes a norm to criticise ourselves because it feels easier than taking action.This episode offers some ideas to understand why we can be mean to ourselves and some practical solutions for how to be kinder to ourselves  Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

We all need a little advice and support now and again, especially after a bank holiday so here's 5 helpful tips and different ways of thinking if you have indulged this weekend  Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Creating your own training programme may seem daunting at first, but with a bit of planning and dedication, you can design a programme that fits your goals and helps you reach new achievements in the gym.This is based on how I would design a programme so use this as advice only but don't forget to reach out to a fitness professional who can support.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

Almost everyone would like to change certain parts of their body. Targeted fat loss, also known as “spot reduction,” is a type of exercise that many people turn to when trying to lose weight from specific areas of their bodies.Although this would be ideal for lots of us, the theory of spot reduction has not been proven effective by scientific studies. So this episode looks at common myths behind fat burn and how to burn fat safely. Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

I uploaded this as a webinar last week it was popular so if you haven't watched it yet here's your chance on this podcast ep!This ep is going to provide you with the tools and strategies to lose weight, feel healthier, adopt sustainable habits and make long term lifestyle changes so you'll never need to follow an extreme diet again.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

I'm joined by fellow coach and friend Jade Collins to chat about the temptation of 'summer shreds' or quick fixes to get a result. We share our personal experiences of quick fixes, why they didn't work and why we do not recommend taking on drastic efforts. Instead we share the best way to make a healthy change in order to feel your best this year!Find Jade on instagram @jadecollinscoachFind Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

The power of doing small actions consistently over time cannot be underestimated.I am a huge believer in keeping things simple and in this episode I share my current strategy for keeping things basic and WHY it is working to get me results.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

A quick Monday motivation packed with some practical tips that are working for my current clients right now.Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com

In this episode we talk about things we have never shared before.We speak go deeper into our struggles, our reasons for seeking therapy and our experiences of this. This episode stresses the importance of mindset, embracing challenges, and seeking therapy as powerful tools for personal growth. Find Louise on Instagram @louiseavileswellnesscoachTag us if you enjoy!Find Chloe on Instagram @_chloelongstaffTag me if you share this on social media and drop me a message if you need support with anything I mention on these episodes!  Contact me to make an enquiry about online coaching:Instagram: @_chloelongstaffEmail: [email protected] free resources from my website: podpersonaltraining.com