In my final podcast of 2025, I'm discussing topics and answering questions that came up with clients this week. I discuss:
00:00 Introduction
02:30 A really healthy mindset approach at Christmas
10:26 How to manage all the sweet treats and constant snacking over the holidays
16:12 How can I get back on track after the festivities when indulgent food and alcohol often makes me crave junk food?
I really hope you enjoy this episode and that it's a helpful and realistic one to listen to before Christmas.
Thank you for listening to my podcast this year, I'm excited to be back with more in 2026!
And if you'd like to get in touch with me about coaching in the new year, you can contact me here:
Website: www.sc-fitness.co.uk/contact
Email: hello@sc-fitness.co.uk
Instagram: @sc.fitness.pt
This episode is part of my Thrive Before Christmas Mini Series - a short, powerful set of episodes designed to help you feel your best during the busy festive season. Each episode gives you simple, realistic tools to stay consistent, boost your energy, and look after you while life gets full.
In today’s episode:We dive into how to navigate Christmas and beyond - helping you to enjoy the main Christmas period with balance, feeling good and without falling into the all-or-nothing trap.
Whether you’re juggling work, family, or a jam-packed schedule, this mini series is here to support you in staying grounded, feeling good, and ending the year strong. Enjoy!
My weekly Q+A episode answering questions and discussing topics that have come up with my clients this week. Today we cover:
00:00 Introduction + chatting about feeling overwhelmed and how to deal with it at this time of year.
12:39 Feel like I've lost momentum and have fallen back into comfort eating.
21:19 How to break the habit of feeling like you need something sweet after every meal.
26:38 How to cope with an injury when you have a half marathon coming up (and all you want to do is run!).
If you'd like to get in touch with me after listening to this podcast you can contact me here:
Instagram: @sc.fitness.pt
Website: www.sc-fitness.co.uk
Email: hello@sc-fitness.co.uk
Today I'm answering questions and discussing topics from my online client's check-ins. This episode covers:
00:00 Introduction (and what we're doing in Thrive this week to keep momentum going!).
04:10 Feeling guilt-free when eating whatever you want
08:03 I'm finding it hard to feel like I'm progressing at the moment and feel like I'm treading water with it all.
13:47 How swapping to shorter workouts when life throws you obstacles can help with consistency
16:37 Adaptations for exercise during pregnancy
I hope you enjoyed this episode! If you'd like to ask any further questions or find out more about working with me, you can contact me here:
Email: hello@sc-fitness.co.uk
Website: www.sc-fitness.co.uk
Instagram: @sc.fitness.pt
This episode is part of my Thrive Before Christmas Mini Series - a short, powerful set of episodes designed to help you feel your best during the busy festive season. Each episode gives you simple, realistic tools to stay consistent, boost your energy, and look after you while life gets full.
In today’s episode:We dive into how to make your workouts count at this time of year - helping you navigate December with more confidence, clarity, and ease, without falling into the all-or-nothing trap.
Whether you’re juggling work, family, or a jam-packed schedule, this mini series is here to support you in staying grounded, feeling good, and ending the year strong. Enjoy!
Here is my weekly Q+A episode answering questions from my online client check-ins this week. Today we covered:
00:00 Introduction (including updates about what's going on in Thrive this week and how to make the most out of it)
07:58 My pelvic floor feels really weak after coughing and throwing up a lot this week. Is there something I can do to strengthen it or keep it protected while I workout?
16:46 Can you remind me of your top tips for drinking more water
23:24 Changing your workout schedule to suit your life.
I hope you enjoy this episodes and if you'd like to get in touch with me to ask any questions for future podcasts or would like to chat about coaching, you can contact me anytime on the below:
Email: hello@sc-fitness.co.uk
Instagram: @sc.fitness.pt
This episode is part of my Thrive Before Christmas Mini Series - a short, powerful set of episodes designed to help you feel your best during the busy festive season. Each episode gives you simple, realistic tools to stay consistent, boost your energy, and look after you while life gets full.
In today’s episode:
We dive into how staying organised with food can help in the festive season - helping you navigate this time of year with more confidence, clarity, and ease, without falling into the all-or-nothing trap.
Whether you’re juggling work, family, or a jam-packed schedule, this mini series is here to support you in staying grounded, feeling good, and ending the year strong. Enjoy!
In this week’s Q+A episode, I’m answering questions from my clients around nutrition, supplements, and training.
Here’s what we cover:
00:00 – Introduction + client wins from the week
08:44 – How to stay consistent with food at the weekend?
20:35 – Collagen: is it worth taking?
29:27 – Best exercises for toning bingo wings
36:49 – Advice for if you're feeling unwell and can't exercise.
If you’d like to get in touch about how to work with me or if you have any questions or topics you'd like me to cover on future podcast episodes, you can contact me via email, my website, or Instagram - I’d love to hear from you!
Email: hello@sc-fitness.co.uk
Website: www.sc-fitness.co.uk/contact
Instagram: @sc.fitness.pt
This episode is part of my 'Thrive Before Christmas' Mini Series - a short, powerful set of episodes designed to help you feel your best during the busy festive season. Each episode gives you simple, realistic tools to stay consistent, boost your energy, and look after you while life gets full.
In today’s episode:
We dive into Mindset, and I talk about how to navigate this time of year with more confidence, clarity, and ease, without falling into the all-or-nothing trap.
Whether you’re juggling work, family, or a jam-packed schedule, this mini series is here to support you in staying grounded, feeling good, and ending the year strong. Enjoy!
In today's episode I answer questions from my online client's check-ins (listed below), as well as discuss my upcoming 30 Day Coaching offer which you can join for only £30! Details to get in touch with me for more info are below - we start on 23rd November!
00:00 Introduction
08:35 If you're aiming for maintenance calories is going a couple hundred over for a week going to impact weight or progress?
21:08 "My step count is suffering at the moment" - how to set yourself realistic goals each week to help.
29:08 I've got a niggly glute - can you give any advice to help?
Thanks for listening and I hope you enjoy this episode! If you'd like to get in touch with me about coaching, or joining my 30 Day 'Thrive Before Christmas' coaching group, get in touch with me here:
Instagram: @sc.fitness.pt
Email: hello@sc-fitness.co.uk
00:00 - Introduction
05:22 - How to boost energy and motivation on darker mornings/days
16:19 - Supplements for perimenopause - what’s actually worth considering?
26:56 - Is it okay to stack workouts on the same day if you’re short on time?
33:47 Sore calves after elevated single-leg calf raises — how to ease the stiffness
36:12 Feeling ‘meh’ about food — especially on colder weekends
41:45 The benefits of changing your routine and getting movement in earlier
In this week's client Q+A episode, I dive into real-life situations that so many women navigating fitness, motherhood, and busy careers can relate to. From confidence and body image, to nutrition on weekends away, to staying active when your child is poorly - we cover it all with a progress-over-perfection approach.
⏱️ Episode Timestamps
00:00 - Introduction
03:59 - Negative Body Image: Tips to help dealing with it and how to celebrate yourself at every stage
18:51 - Carrying Kids on Your Shoulders: Form tips to protect yourself from getting injured
22:50 - Weekends Away and Tracking: Should you plan ahead or stay flexible?
29:14 - Do You Need to Weigh Your Food? Finding the balance between accuracy + sustainability
37:22 - Creatine Basics: Benefits, when to take it, and how much
43:21 - Staying Active with a Poorly Child: Movement when routines fall apart
47:21 - Aches & Joint Pain as We Age: When to push vs when to back off
53:25 - Habit Slumps When You’re Exhausted: How to stay on track when energy is low
If you'd like to get in touch with me after this episode, you can contact me anytime here:
Website: www.sc-fitness.co.uk
Email: hello@sc-fitness.co.uk
Instagram: @sc.fitness.pt
Here is my weekly Q+A podcast answering questions from my online client's check-ins. Topics discussed are all listed below with timestamps.
00:00 - Introduction
01:15 - How to stay consistent and on track when everything feels overwhelming.
08:40 – Strength workouts – shoes, trainers, or barefoot at home vs the gym? Tips for safety and performance.
14:30 – Staying motivated when progress feels stop/start or illness interrupts your workouts.
22:10 – Managing birthday treats in the house – keeping balance with chocolate and indulgences.
28:50 – School holidays struggle – fitting workouts, meals, and routine around a busy schedule.
If you'd like to contact me you can get in touch here:
🌐 Website: www.sc-fitness.co.uk
✉️ Email: hello@sc-fitness.co.uk
📸 Instagram: @sc.fitness.pt
In today’s episode, I’m answering my client's check-in questions from this week.
🕒 Timestamps:
00:00 – Introduction
02:22 – How to tell if you have rib flare after having a baby and whether standard core exercises are enough to help
11:21 – How to keep making progress if/when you leave Thrive and how to stay motivated if you ever train solo
25:28 – How to make the most of your rest periods during workouts without affecting performance
Thank you for listening and I hope you enjoyed this episode!
If you’d like to chat about coaching options, get details on my upcoming webinar, or suggest topics for future podcast episodes, you can reach out via Instagram or email - I’d love to hear from you.
📩 Get in touch:
Instagram: @sc.fitness.pt
Email: www.sc-fitness.co.uk
Today's episode I discuss some really important topics that came up in my client's check-ins this week. Here are the timestamps:
00:00 Introduction
05:55 The benefits of building habits with food which help you stay consistent even when life is very stressful.
12:23 How to get back into positive and consistent habits and not feel like you've fallen off the wagon.
29:49 Being able to enjoy eating 'off plan' without guilt.
I hope you enjoy this episode! If you'd like to get in touch with me regarding the podcast or to enquire about coaching, you can message me anytime here:
Instagram: @sc.fitness.pt
Website: https://www.sc-fitness.co.uk/contact
In this week’s Q+A, I’m answering your questions about balancing goals with real life - from staying consistent when your routine goes off track, to navigating social events without guilt, and even how to build up to your first pull-up 💪
Whether you’re trying to eat well, get stronger, or just find a bit more balance between enjoying life and making progress - this episode will help you stay grounded and focused (without the all-or-nothing mindset).
Timestamps:
00:00 – Introduction
03:48 – How to balance getting leaner with a busy social life 🍸
15:23 – How to avoid the despair cycle and get back on track after a wobble
23:48 – Full-fat vs low-fat yoghurt — will it affect fat loss?
31:28 – How to build strength for your first pull-up (even without a bar)
38:37 – How to enjoy a big birthday week without losing focus 🎂
45:43 – Building consistency when life keeps getting in the way
Also I share a quick reminder that the doors are now open to join Thrive - my group coaching program designed to help you build strength, confidence, and consistency (even with a busy life).
👉 If you’d like more information, contact me via Instagram, email (hello@sc-fitness.co.uk), or through my website.
If you’ve ever felt like you know what you should be doing with your health and fitness, but you just can’t seem to make it stick - this episode is for you.
Today, I’m walking you through my group coaching program, Thrive - what it is, how it works, and why it’s different from anything you’ve tried before.
Inside, I’ll share:
✨ The kind of results women in Thrive are looking for (and achieving)
✨ Why most programs don’t work for busy women over 30 - and why it’s not your fault
✨ How Thrive is designed to be realistic, flexible, and supportive - so you can finally stay consistent
✨ A behind-the-scenes look at what you actually get when you join
By the end of this episode, you’ll know if Thrive could be the right fit for you.
Want to learn more and maybe join us?
If Thrive sounds like it could be what you’re looking for, there are a few easy ways to get in touch:
Fill out this quick form
Drop me a DM on Instagram: @sc.fitness.pt
Send me an email: hello@sc-fitness.co.uk
Or head straight to my website
I’d love to hear from you and help you figure out if Thrive is the right next step for you 💛
In this client Q+A episode, I’m answering questions on staying active as the nights draw in, managing hunger and mood changes around PMS, navigating exercise with recurring headaches, and using the hand portion guide for simple, balanced nutrition.
Timestamps:
00:00 Introduction
10:55 How to avoid slipping into “couch potato mode” as winter evenings get darker and colder
17:45 Managing increased hunger and lower mood in the run-up to your period (and why a calorie deficit feels harder here)
26:38 Tips for managing/improving headaches.
34:03 The hand portion guide explained: a simple way to build balanced meals without tracking
Thank you for listening and I hope this episode is helpful!
If you’d like to chat more about coaching, I’m always happy to chat and you can contact me here:
📧 Email: hello@sc-fitness.co.uk
📸 Instagram: @sc.fitness.pt
🌐 Website: www.sc-fitness.co.uk
In this client Q+A episode, I’m answering questions on supplements, nutrition myths, hydration, and real-life food choices.
Timestamps:
00:00 Introduction
08:32 Magnesium supplements – do they really help with sleep and calming the brain?
16:53 Managing natural energy ebbs and flows throughout the day
22:45 Does tea count towards your daily water intake?
28:44 Sweet potato fries vs. white potato fries – is one really healthier?
29:40 Does creamed spinach at a restaurant still “count” as a portion of vegetables?
These are the kind of everyday, practical questions that come up inside my Thrive coaching community all the time - and I love helping busy women find simple, sustainable answers that actually work in real life.
If you’d like to chat more about coaching, I'm always happy to chat an you can contact me here:
📧 Email: hello@sc-fitness.co.uk
📸 Instagram: @sc.fitness.pt
🌐 Website: www.sc-fitness.co.uk
This week’s client Q&A covers questions on protein, plant milks, and making calorie tracking less overwhelming.
Here’s what we cover:
00:00 Intro to this week’s Q&A and info about my upcoming workshop
06:16 How much protein should you aim for each day? Is 65g enough, and how does fibre fit into your daily targets?
14:12 Does the protein content in meat change depending on how you cook it?
16:42 Soy milk vs oat milk – are they really “bad” for you? And which dairy alternatives are good options?
23:50 How to start tracking your nutrition for fat loss without the overwhelm of calorie counting.
✨ If you'd like to join my workshop tonight (Tues 16th Sept): How to keep making progress when life gets busy - and end the all-or-nothing cycle, you can sign up here (subscribers will get access to the recording)
And if you’d like to know more about working with me, here’s how to get in touch:
📧 Email: hello@sc-fitness.co.uk
📱 Instagram: @sc-fitness.pt
🌐 Website: www.sc-fitness.co.uk