Welcome!! Heading into the NY here's a step by step on how to create a vision board that actually works.
00:00 Introduction to Vision Boards and Goal Setting
02:49 Making Vision Boards Actionable
05:58 The Importance of Clear Goals
09:05 Reverse Engineering Your Goals
11:51Setting Targets and Habits
14:53 Common Mistakes in Goal Setting
18:06 Practical Takeaways for Goal Achievement
20:48 Conclusion and New Year Reflections
1-1 Coaching -https://join.undivided8.com/consult-page
YT -https://www.youtube.com/@leahhollingsworth9889
Training, food, mindset & recovery - How to get the best possible results when the goal is to build muscle!
00:00 Introduction and Podcast Updates
02:05 The Importance of Building Phases
07:09 Mindset in Building Phases
16:57 Nutrition for Muscle Building
26:11 Training Strategies for Effective Muscle Gain
30:59 The Role of Recovery in Muscle Building
1-1 Coaching -https://join.undivided8.com/consult-page
YT -https://www.youtube.com/@leahhollingsworth9889
Hey guys! Welcome back to today's episode - a deep dive into how to feel more consistent and in control of exactly how + what to eat to hit your fitness goals, especially when life gets busy!!
Chapters
00:00 Updates
02:50 Building Phase Insights
05:56 Nutrition Consistency in a Busy Life
08:47 Meal Prep Strategies for Success
11:46 Mindset: Consistency Over Perfection
21:07 Building Muscle: The Importance of Nutrition
27:02 Becoming the Person You Want to Be
1-1 Coaching -https://join.undivided8.com/consult-page
YT -https://www.youtube.com/@leahhollingsworth9889
Hey guys and welcome back!! Today's episode is my thoughts and top tips on different approaches to making December (and the social madness that comes with it) align with your fitness + physique goals.
Please like and subscribe if you enjoy!x
1-1 Coaching -https://join.undivided8.com/consult-page
YT -https://www.youtube.com/@leahhollingsworth9889
Welcome back!! A mindset focussed episode with our Mindset coach (& now NLP Master practitioner!) Amy.
We discuss the challenges of maintaining motivation and consistency in fitness, particularly during periods of perceived stagnation.
Chapters:
00:00 Navigating the Boring Middle
02:49 Understanding Progress and Delayed Gratification
06:02 Focusing on Process Over Outcome
15:12 The Power of Language and Self-Talk
19:42 Motivation vs. Commitment
27:20 Setting Up for Success
30:24 Gratitude and Mindset Shift
32:46 Setting Up for Success
36:17 Navigating Challenges During the Holidays
38:57 Goal Setting and Alignment
43:26 Identity Shift and Self-Perception
45:09 Understanding Progress and Consistency
49:00 Overcoming Comparison and Self-Doubt
53:00 Pushing Beyond Comfort Zones
Please like and subscribe if you enjoy!! x
1-1 Coaching -https://join.undivided8.com/consult-page
YT -https://www.youtube.com/@leahhollingsworth9889
Welcome back to the pod!! Today's ep is a deep dive into the purpose of dieting. The challenges of maintaining a 'flexible diet' and the pitfalls of being stuck in a cycle of dieting without clear structure.
takeaways
1-1 Coaching -https://join.undivided8.com/consult-page
YT -https://www.youtube.com/@leahhollingsworth9889
Today I am joined by IFBB Pro Phoebe Goodwin, chatting through phases of a bodybuilding journey, focusing on how to appreciate each stage, from competition prep to off-season building.
- The importance of structure in diet and training
- The challenges of weight gain during off-season,
- The mental aspects of managing hard days in prep
Phoebe shares her personal experiences and insights, providing valuable tips for both new and experienced competitors.
Chapters
00:00 Introduction to Bodybuilding Journey
02:48 Navigating the Prep and Diet Phase
06:08 Understanding the Off-Season and Building Phase
08:59 Dealing with Post-Show Weight Gain
11:44 Managing Hard Days in Prep
14:48 The Importance of Communication and Support
17:44 Conclusion and Final Thoughts
1-1 Coaching -https://join.undivided8.com/consult-page
YT -https://www.youtube.com/@leahhollingsworth9889
Welcome back!! Today I am joined by Dr Wiks (@dr.wiks) We chat about the importance of understanding contraception choices and the need for informed decision-making. She reflects on her personal experiences and her choices, emphasising that individuals should be empowered to make their own decisions regarding their bodies.
Chapters:
00:00 Introduction to Hormonal Contraception
01:30 Understanding the Menstrual Cycle
05.57 Different methods of contraception
06.46 Oestrogen and progesterone
07.38 The hormones
14.29 How they work?
16.49 Combined pill
24.50 Considerations with bodybuilding
27.08 Progesterone only pill
31.50 Depot Injection
35.49 Mirena coil
43.01 Other hormonal contraception
44.30 Considerations
Welcome to this weeks episode! All 4 of us (Leah, Lily, Kelsey & Amy) are on this weeks Q+A style podcast. Lots of juicy Q's plus a good catch up. All questions outlined below..
Please do like, subscribe and drop us a review if you enjoy!
1. What’s one thing we think women still get wrong about what progress actually looks like?
2. If you could go back and give your younger coaching self one piece of advice, what would it be?
3. What’s one thing that surprises you about coaching women, even now?
4. What’s something you wish more people understood about what a good building phase really looks and feels like?
5. What’s your personal non-negotiable for getting the best out of your training week?
6. What are the biggest mindset patterns you see holding women back from making real progress
7. How do you help someone deal with comparison especially when they’re surrounded by social media highlight reels?
8. We talk about structure a lot in Undivided, a lot of girls think structure means extreme restriction, I want to talk about why this isn’t the case
9. What’s your go-to way of helping clients manage that post-diet fear of eating more?
10. What do you think makes a great client to work with?
11. What do you think makes Undivided different from generic online coaching? What do we do that others don’t?
12. What’s one lesson you’ve learned about yourself through coaching other people?
13. What does success look like to you beyond the physical transformation?
LINK TO CALORIE CALCULATOR HERE
If you’ve ever been in a building phase and thought, ‘am I even progressing anymore?’, trust me, I get it. I’ve just been through it myself.
Today, I want to talk about the reality of a building phase, the part that most people don’t post about.. the monotony, the mental side, and how to know if what you’re doing is actually working.
1-1 Coaching -https://join.undivided8.com/consult-page
IG -https://www.instagram.com/leahholling...
Tiktok -https://www.tiktok.com/@leahhollingsw...
YT -https://www.youtube.com/@leahhollingsworth9889
Let’s be honest, when it comes to managing your body composition as a woman, it can feel like there’s a week every month where everything just goes out the window.
You’re hungrier, more tired, less motivated, you feel bloated, and suddenly you’re questioning whether you’ve even made progress at all.
This is your body working exactly how it’s supposed to.
So in today’s episode, I’m breaking down what’s actually happening with your hormones, how it impacts your hunger and cravings, and more importantly.. what you can do about it.
Part 1: Understanding the Menstrual Cycle
Part 2: Leptin and Ghrelin, The Hunger Hormones
Part 3: Managing Hunger and Cravings (Actionable Tips)
Part 4: Myth Busting , “Hormones make fat loss impossible”
Please share with another woman who this could help and let me know if this helps you:)
Welcome back! A bit of a life update along with diving into some common fitness myths + easy fat loss wins.
1-1 Coaching -https://join.undivided8.com/consult-page
IG -https://www.instagram.com/leahholling...
Tiktok -https://www.tiktok.com/@leahhollingsw...
YT -https://www.youtube.com/@leahhollingsworth9889
Welcome back!! Today is a deep dive into making your life 10x easier by meal prepping - If you're spending hours meal prepping every Sunday and still running out of healthy options by Wednesday, this method will change everything. I'm going to show you how to meal prep in just 30 minutes - and I mean actually 30 minutes, not 3 hours disguised as 30 minutes.
A dive deep into understanding the female cycle, focusing on how hormones affect mood, energy, and training. Explaining the four phases of the cycle, the role of key hormones, and the importance of tracking your cycle to align training and nutrition with how you feel.
00:00 Understanding Your Cycle: An Introduction
04:00 The Hormones of the Female Cycle
06:13 Phases of the Menstrual Cycle Explained
12:21 Diving Deeper into Hormonal Functions
17:30 Tracking Your Cycle: Importance and Methods
23:46 Navigating the Luteal Phase and PMS Symptoms
30:10 Training and Nutrition During Your Cycle
1-1 Coaching -https://join.undivided8.com/consult-page
IG -https://www.instagram.com/leahholling...
Tiktok -https://www.tiktok.com/@leahhollingsw...
YT -https://www.youtube.com/@leahhollingsworth9889
My personal journey from feeling unfulfilled in my fitness journey. Outlining my mistakes and the turning point in my approach, going from feeling 'fluffy' or 'skinny fat' even though I was eating healthily and training a lot, to finally achieving the physique I always wanted.
1-1 Coaching -https://join.undivided8.com/consult-page
IG -https://www.instagram.com/leahholling...
Tiktok -https://www.tiktok.com/@leahhollingsw...
YT -https://www.youtube.com/@leahhollingsworth9889
In today's video, I discuss five key factors that may be hindering women's progress in the gym. Drawing from my own personal experiences in the fitness industry, and emphasising the importance of long-term commitment, structured training phases, and avoiding common pitfalls that lead to frustration and stagnation. Also provides actionable tips for you to enhance your fitness journey and achieve your desired results.
1-1 Coaching -https://join.undivided8.com/consult-page
IG -https://www.instagram.com/leahholling...
Tiktok -https://www.tiktok.com/@leahhollingsw...
YT -https://www.youtube.com/@leahhollingsworth9889
Join my email list for more tips, advice and launches HERE!
I am SO excited to be launching our 2026 Undivided Team Photoshoot!
In this episode, I’m sharing the exact roadmap I’d follow if I wanted to step into May 2026 stronger, leaner, and more confident than ever.
👉 Why quick fixes and random plans never deliver the results you want👉 The phased approach that actually works: building now, maintaining through Christmas, and cutting in the new year👉 How our Team Photoshoot gives you the milestone, structure, and community to finally follow through
🎧 Listen now & if you're interested in getting involved..
Enquire to join HERE!
Another solo episode! A deep dive into how you can maximise the back end of this year to smash your goals, and how I'm doing this with both my personal and business goals.
1-1 Coaching -https://join.undivided8.com/consult-page
IG -https://www.instagram.com/leahholling...
Tiktok -https://www.tiktok.com/@leahhollingsw...
YT -https://www.youtube.com/@leahhollingsworth9889
Join my email list to be the first to find out about my upcoming launch HERE!
Hey guys! Today I am joined by Emily (_em.powered) talking all things pregnancy and how to approach this, along with how she navigated her own journey with her training whilst being pregnant.
- How to approach your training
- Nutrition advice during pregnancy
- Supplements
- Do's and Don'ts
HERE is the digestive supplement mentioned
HERE for Emily's pre & post natal course
Coaching -https://join.undivided8.com/consult-page
IG -https://www.instagram.com/leahholling...
Tiktok -https://www.tiktok.com/@leahhollingsw...
YT -https://www.youtube.com/@leahhollingsworth9889
Another solo episode diving into a few of the mistakes you may be making that are holding you back from getting the results you want. Please subscribe if you enjoy! Links below for the bits mentioned in the podcast.
FREE GUIDE: How eating more will lead to your dream look https://drive.google.com/file/d/1oAr1OOyaghBr98n2jlwqDEkyvrZ7_iGw/view?usp=drive_link
PODCAST EPISODE: Eating to build - How to get comfortable with more food https://open.spotify.com/episode/05bwuP43wy6SFxUjfszsJQ?si=5c48587da0004f3e
JOIN OUR 1-1 COACHING
https://join.undivided8.com/consult
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