Today we’re diving into one of the most important mindset skills behind every long-term goal - delayed gratification.
When this skill is missing, that’s when people reach for quick fixes: the binge-restrict cycle, the “start again Monday” mindset, the crash diet that promises everything in 4 weeks.

We're chatting through:

• Delayed vs instant gratification
• The brain science behind our decisions
• Dopamine
• What makes good choices harder (& how to stop this)
• When the fitness industry gets it wrong - the toxic version of DG
• How to actually build the skill
  For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬

Instagram ➡️ ⁠@carlarushcoaching 🫶🏻

Welcome back. Today's episode is all about prepping for a race - physically and mentally. I'm meant to be running the Glasgow Half Marathon this weekend, but I've picked up a knee niggle this week.

I'm taking you through my actual race week prep while dealing with uncertainty about whether I'll even be able to run on Sunday.

We're chatting through:

• Carb loading – what it actually is (not just binging on pasta)
• Parking the ego – and why "pushing through" isn't strength, it's stupidity
• Athletic maturity – choosing long-term health over short-term hero moments
• Letting go of all-or-nothing thinking – showing up imperfectly and still feeling proud
• Race day fueling strategy – timing, foods, and what NOT to do
• Mental shifts to take the pressure off & supporting a positive body image on race day.

If you're prepping for a race, dealing with injury, or just tired of letting ego run the show - you will get a lot of value from this episode.

Next episode: I'll give you the full debrief on how race day actually went.

For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬

Instagram ➡️ ⁠@carlarushcoaching 🫶🏻

Welcome back! In this episode I’m letting you in on my journey with pole dancing - the misconceptions around it and how it’s changed how I think about EVERYTHING (for the better).

We’re chatting about the real reason you’re scared to try something new + 7 lessons from pole dancing that will change how you see fear, failure & growth in your own fitness journey. You will get so much value from this episode - even if you are not a pole dancer and have no intentions to be (never say never though 😉)

We’re chatting:

• Why waiting for confidence is keeping you stuck & what to do to create it
• How to use comparison in a healthy way
• Finding YOUR strengths and using them
• Why failing is actually a good things, and how to embrace it to progress quicker

… and much more.

I hope you love this episode as much as I did recording it!

Click here to save your spot for Sundays Guilt-Free Christmas Workshop.

For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬

Instagram ➡️ ⁠@carlarushcoaching 🫶🏻

Welcome back! & Happy November 1st!

In today’s episode, we’re talking about why reaching your “body goals” never feels like enough, and what to focus on instead.

You’ll learn:

• Why your brain keeps moving the goalpost (“just 1 more kg”)

• How body image issues don’t disappear with weight loss
• The difference between external validation and genuine self-worth
• What actually creates confidence and peace in your body
• Why putting of life experiences until you change your body is holding you back, and how to start living now.

For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬

Instagram ➡️ ⁠@carlarushcoaching 🫶🏻

Welcome back! October's almost over which means one thing…

You're about to be bombarded with Winter weight loss challenges that worsen binging and body weight anxiety over Christmas. But we're not doing that this year!

In this episode, we're discussing:

• Why the restrict → binge → restart cycle gets worse this time of year
• The difference between rules and skills
• How to know if a plan is BS
• How to use Winter to your advantage

Click here to save your spot for the Ultimate Guilt-Free Christmas Workshop.`

Feel free to share the invite with someone who could benefit from coming ❤️

For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬

Instagram ➡️ ⁠@carlarushcoaching 🫶🏻

Ellen helps women rebuild trust with their bodies and feel strong again. I have been dying to have her on the podcast for some time now and know you will get a lot of value from this one.

We had a spicy conversation about:

• How to rebuild trust with your body after injury, surgeries, or years of “fixing.”
• The belief about self-improvement most women need to unlearn to actually feel free.
• Why control kills confidence and what to replace it with instead.
• How to handle “bad body image” days.
• What happens when you leave hustle culture and start leading with your values.
• How to create a relationship with movement that feels compassionate, not punishing.

For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬

You can find Ellen on Instagram here: https://www.instagram.com/ellenjohnstonpt/

Enjoyed the episode? Share it to your IG story and tag me ⁠@carlarushcoaching 🫶🏻

Break free from the cycle keeping you stuck in the loop of restricting and overeating! We're discussing:

Enjoyed the episode? Share it to your Instagram story and tag me Instagram ⁠@carlarushcoaching 🫶🏻🫶🏻

Rate the podcast & subscribe to get notified about new episodes ⭐️

Click ⁠here⁠ to send ⁠me a message⁠⁠⁠⁠⁠⁠ on WhatsApp to for 1-1 coaching 💌

Today you are giving yourself PERMISSION to pursue multiple interests at once.

We’re chatting:

• Lies from social media that keep you in a box
• How I schedule 3 different types of training at once 

• How I prevent burnout & manage recovery
• Mindset shifts to be more flexible with your training & enjoy it more

Enjoyed the episode? Share it to your Instagram story and tag me @carlarushcoaching🫶🏻

Rate the podcast & subscribe to get notified about new episodes ⭐️

Click here to send me a message⁠⁠⁠⁠⁠ on WhatsApp to for 1-1 coaching 💌

Welcome back! Today we are talking all things motivation! We’re chatting:

• The truth behind why I created a new Instagram account
• 3 common reasons you may be lacking question
• What actually makes a goal motivating
• 3 questions to ask when motivation is zapped
• 
  

Here is the link to my unconventional goal-setting exercise: https://open.substack.com/pub/carlarushfitness/p/the-5-unconventional-goal-setting?r=5irh8m&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false

I hope it’s helpful!

Want to submit a topic or question for a future episode? ⁠Click here⁠

For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬

Enjoyed the episode? Share it to your IG story and tag my new Instagram ⁠@carlarushcoaching 🫶🏻

In todays episode we’re chatting about the triggers that drive post-work overeating episodes.

And of course, some practical advice you can apply to prevent them, and what to do if a binge does happen to stop a spiral.

I hope it’s helpful!

Want to submit a topic or question for a future episode? ⁠Click here⁠

For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬

Enjoyed the episode? Share it to your IG story and tag my new Instagram ⁠@carlarushcoaching 🫶🏻

Welcome back!

This episode is solely dedicated to travelling Thailand.

I’m sharing my favourite spots, the overhyped ones, and the tips I wish I’d known before going.

My partner and I spent 8 weeks travelling through Thailand, including:

Bangkok, Chiang Mai, Pai, Koh Lanta, Phuket, Koh Samui, Koh Tao, and of course the legendary Full Moon Party on Koh Phangan.

I hope this episode helps you save some time, money, or headaches on your trip!

Everyone will have different opinions on different parts of Thailand, so I’d love to hear how you get on — whether you tried any of the things I mentioned, or had a totally different experience.

If you have any questions at all about travelling Thailand, I’d be more than happy to help. Just shoot me a message on social media or WhatsApp and let’s have a chat.

For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬

Enjoyed the episode? Share it to your IG story and tag me ⁠@carlarushfitness⁠ 🫶🏻

Want to submit a topic or question for a future episode? ⁠Click here⁠

This episode will help you break black-and-white thinking with food, exercise, confidence, habits...every aspect of life to be honest!

We’re discussing:

• What is imperfect action?
• What is imperfect action?
• Why it’s your key to succeed in anything in life
• How to embrace imperfect action with your fitness goals and get real results.

I hope it’s helpful ❤️

For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬

Enjoyed the episode? Share it to your IG story and tag me ⁠@carlarushfitness⁠ 🫶🏻

Want to submit a topic or question for a future episode? ⁠Click here⁠

In this weeks requested episode we’re chatting about how to maintain muscle and progress when you’ve got an injury that prevents you from being able to workout as you normally would.

We’re chatting:

• When will you loses muscle? + muscle memory
• Nutrition, supplements & lifestyle factors for muscle maintenance
• Mindset & motivation when feeling powerless
• Movement you can do to stay strong
• Supporting your body image when recovering from injury

I hope it’s helpful ❤️

For coaching enquires/questions - ⁠Message me on WhatsApp⁠ 💬

Enjoyed the episode? Share it to your IG story and tag me ⁠@carlarushfitness⁠ 🫶🏻

Want to submit a topic or question for a future episode? ⁠Click here⁠

Hiya & welcome back 🫶🏻 Today we are breaking down 6 nutrition myths that are ruining your performance, recovery and enjoyment with exercise.

We’re breaking down the following myths, where they came from, what the research DOES say, and practice advice for you:

• Exercising without eating before makes you burn more body fat
• You can’t build muscle if you train fasted
• More protein automatically means more muscle
• You’ve only got a tiny anabolic window after your workout
• Energy drinks & pre-workout give you energy during your session
• Eating after exercise 'undoes' the workout

Enjoyed the episode? Share it to your Instagram story and tag me @⁠⁠⁠⁠⁠carlarushfitness⁠⁠⁠⁠⁠ 🫶🏻

Don’t forget to rate the podcast & subscribe to get notified about new episodes ⭐️

Have a topic/question you’d like me to do an episode on?Click ⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠ to submit a request

Click here to send me a message⁠⁠⁠⁠⁠ on WhatsApp to for 1-1 coaching.

Hello & welcome back! This episode is a very personal one. I’m sharing my journey from abusing alcohol to going fully sober this year.

• How alcohol affects the body
• The link between alcohol and body image/eating disorders
• Surprises I’ve discovered since going sober
• Practical tips to drink less alcohol

This episode is purely based off my own experience with alcohol. I hope you it helpful.

If you’re struggling with alcohol, here are some places you can reach out to for help:

• Alcoholics Anonymous (AA) – www.aa.org – Global support groups and meetings.
• SMART Recovery – www.smartrecovery.org – Science-based program for addiction recovery.
• NHS Alcohol Support (UK) – www.nhs.uk/live-well/alcohol-support – Free local support services.

Enjoyed the episode? Share it to your IG story and tag me ⁠@carlarushfitness⁠ 🫶🏻

Don’t forget to rate & follow the podcast to get notified about new episodes weekly!

Want to submit a topic or question for a future episode? ⁠Click here⁠

Interested in 1-1 coaching? ⁠Message me on WhatsApp⁠ 💬

Welcome back! This weeks episode is one from another podcast channel - The Adam Donald Fitness Podcast.

I was a guest on Adams podcast, where we talked very personally about our own journies with body image and our relationships with food.

I hope it’s helpful.

Enjoyed the episode? Share it to your IG story and tag me ⁠@carlarushfitness⁠ 🫶🏻

Don’t forget to rate & follow the podcast to get notified about new episodes weekly!

Want to submit a topic or question for a future episode? ⁠Click here⁠

Interested in 1-1 coaching? ⁠Message me on WhatsApp⁠ 💬

Welcome back! This week we’re chatting all things self-talk, because let’s be honest - we’re all our own worst critics! But to achieve big things, you need to BACK YOURSELF.

We’re chatting:

• ​What is self-talk & where it comes from
• ​Why your language matters when it comes to food, your body image & your goals (+ the shocking research to behind it)
• ​Practical tips to improve your self talk | self-compassion, reframing, catching thoughts and triggers

Enjoyed the episode? Share it to your IG story and tag me ⁠@carlarushfitness⁠ 🫶🏻

Don’t forget to rate & follow the podcast to get notified about new episodes weekly!

Want to submit a topic or question for a future episode? ⁠Click here⁠

Interested in 1-1 coaching? ⁠Message me on WhatsApp⁠ 💬

In this week’s episode we’re chatting through:

• what “feelings of fatness” really mean (and why they’re never just about your body),
• how I support a my body image on days where I don’t love how I look
• is social media’s fitfluencing quietly pushing us backwards?
• the return of food rules, “clean eating” and sugar-free challenges on social media
• if you need help remembering that movement & diet quality are a privilege, come to Thailand!

Enjoyed the episode? Share it to your IG story and tag me ⁠@carlarushfitness⁠ 🫶🏻

Don’t forget to rate & follow the podcast to get notified about new episodes weekly!

Want to submit a topic or question for a future episode? ⁠Click here⁠

Interested in 1-1 coaching? ⁠Message me on WhatsApp⁠ 💬

Welcome back! This week we’re diving into a topic that so many of you have messaged me about: How do I stop tracking calories without feeling totally out of control?

In this episode, I’m discussing:

• the real role of calorie-tracking
• why it is a temporary tool
• common fears and myths about what happens when you stop
• a step-by-step guide for transitioning away from tracking
• 
  

If you’re ready to feel more peace around food, this one’s for you 💛

Enjoyed the episode? Share it to your IG story and tag me @carlarushfitness 🫶🏻

Don’t forget to rate & follow the podcast to get notified about new episodes weekly!

Want to submit a topic or question for a future episode? Click here

Interested in 1-1 coaching? Message me on WhatsApp 💬

Helllllo & welcome back!

Today we are talking about emotional eating:

• how it’s a very normal thing
• the reason we do it
• emotional vs physical hunger
• the link between dietary restriction & emotional eating
• in-the-moment tools to help you regulate your emotions in healthy way
• the power of self compassion

Enjoyed the episode? Share it to your Instagram story and tag me @⁠⁠⁠⁠⁠carlarushfitness⁠⁠⁠⁠⁠ 🫶🏻

Don’t forget to rate the podcast & subscribe to get notified about new episodes ⭐️

Have a topic/question you’d like me to do an episode on?

Click ⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠ to submit a request

Click here to send me a message⁠⁠⁠⁠⁠ on WhatsApp to for 1-1 coaching.