This week we’re talking about cravings why they’re not proof you’re “weak”, but messages from your body and brain you can actually work with.
Here’s what you’re getting:
Why cravings are not a lack of willpower
The difference between physical hunger and emotional cravings
How under-eating and “being good all day” backfire at night
Habit loops, environment and why this is really a systems problem
“Surfing the urge” instead of giving in straight away
How to honour cravings and still make progress with fat loss
Simple, realistic tweaks to feel more in control around food
A wee pro tip from the episode:
You don’t have to fight every craving, but you don’t have to obey it either.
Give yourself 10–20 minutes to pause, change your environment (walk, shower, tidy, read) and see if the urge passes. Most cravings are just waves – if you ride them, they crash on their own.
Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me?
Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!
This week we’re talking about discipline – why it’s not a personality trait you’re missing, but a skill you build.
Here’s what you’re getting:
“I’m not disciplined” is a lie your brain loves
Reframing discipline as stubbornness
Discipline vs willpower
Why you can’t have discipline without patience
How I actually built discipline
Simple ways to build your own discipline.
A wee pro tip from the episode:
You’re not responsible for your first thought (“don’t go to the gym, it’s cold”), but you are responsible for your second (“that’s cute, we’re going anyway”). That second thought is where discipline lives.
Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me?
Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!
This week we’re talking about the truth about training that actually gets you results (aka: stop just “going to the gym” and start training).
Here’s what you’re getting:
Exercising vs training: random TikTok workouts + no logging = exercising. Structured sessions, tracked lifts, pushing hard = training.
The 5 basics that do 99% of the work.
Intensity reality check: if you finish sets thinking “I could’ve done 5 more,” you’re leaving gains on the table. One more f*cking rep is the mantra.
Form & tempo over ego lifting.
Filming your lifts: why your phone camera is one of the best coaching tools you’ve got (even if no one else ever sees the videos).
Training age & newbie gains.
Plus a quick-fire Q&A:
– Do you need to eat before early training?
– What cardio is best after lifting?
– Does fat “turn into” muscle?
– How do you know what weight to pick?
A wee pro tip from the episode:
Next session, pick one main lift (e.g. leg press, DB press, or rows). Log your sets, aim to finish with 1–2 reps in reserve, and film your top set. If your last reps don’t slow down and your face doesn’t look a bit feral… you had more in you.
Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me?
Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!
This week we’re getting real about navigating the festive period without derailing your goals.
There's of course a quick life update: in-person session with my coach = big form tweaks, bigger confidence!
Here’s what you’re getting:
Mindset first: one night out doesn’t ruin progress.
Pick your lane: run maintenance or a measured deficit, I explain both!
Planning like an adult.
Alcohol with intent: simple mixers > cocktails/wine; alternate with water; not every night needs to be a big one.
Control the controllable: steps, sleep, hydration, 2–4 strength sessions; plan your hangover!
A wee pro tip from the episode:
On Monday, look ahead and budget: drop 150–250 cals Mon–Fri, pre-log Saturday’s meal and first two drinks, and write a 3-point hangover plan!
Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me?
Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!
This week I’m talking food quality! Why “eat shite, feel shite” is real and the simple tweaks that make your energy, cravings and results 10x easier.
Quick life update: mic is being a diva 🎤, training is flying, Elevate 8 week two is buzzing, and night shifts are… night-shifting.
Here’s what you’re getting:
Why health-first beats calories-first.
The dopamine rollercoaster: snacks vs. meals and what it does to hunger, mood & cravings.
A no-drama way to eat more plants.
Smart anti-snack strategies: identity (“I’m not a snacker”), cut-off times, and meal windows.
Easy wins you’ll actually do!
A wee pro tip from the episode:
Make half your plate colour at your main meal today. If you’re short on time, add a side: bowl of salad, frozen veg in the microwave, or a blended soup. Volume up, cravings down!
Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me?
Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!
This week I’m getting real about victim mentality, the sneaky mindset that keeps capable women stuck and how to shift into radical responsibility so you can actually move forward.
Here's what you're getting.
What victim mentality really looks like (and how it hides behind perfectionism and people-pleasing).
The difference between high standards and unrealistic expectations.
A simple language shift that puts you back in control.
The Thought vs. Fact check to stop spiralling when self-doubt hits.
How to build evidence that you can do hard things, one small win at a time.
A pro tip from the episode:
When you catch yourself thinking “I can’t”, add “yet” and take a 2-minute action immediately (fill your bottle, lay out gym kit, pre-log dinner). You just proved the story wrong.
Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me?
Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!
Fat loss is simple, but not easy. In this episode I break down the exact training, nutrition, and mindset levers to run an intentional fat-loss phase (not a forever diet), avoid all-or-nothing traps, and actually see your work in the gym show up in the mirror!
If you’re inside Elevate 8 (kicking off TODAY!), this is your audio manual; if not, use this to build your own framework.
Here's what I'm discussing:
Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me?
Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!
I'm so excited because I am here officially unveiling my NEW 8 week fat loss program - Elevate 8!
If you’ve been training hard, eating “pretty well,” and still not seeing the results you want… this one’s for you.
Here's what I'm discussing:
Why I created Elevate 8 and who it’s for.
The real reason you might feel “stuck” despite doing everything right.
What you’ll achieve in eight weeks (and beyond)
How to train with intention and consistency, not perfection.
The kind of support and accountability that actually helps you make progress.
Join Elevate 8:
Doors are open now, and spaces are limited. We start on October 20th.
If you'd like a bit more info you then tap here - Elevate 8 HERE
Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me?
Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!
This week I am getting practical about tracking calories.
Why it works, why it fails, and exactly how to fix the sneaky mistakes that keep you stuck.
Plus a quick life update (anxiety, sleep, trash TV) and the inside scoop on my new training block.
Here's what you're getting:
The simple science of energy balance (BMR, NEAT, TEF, exercise) and what actually drives fat loss.
Why tracking is a tool, not a diet—and how to use it without obsession.
The 8 biggest tracking mistakes (and how to stop making them).
How to build meals that keep you fuller for longer (protein, fibre, volume & micronutrients)
Weekend-proofing your progress without going “all or nothing”.
Pro tips for accuracy: proactive logging, weighing smart, and sanity-saving copy/paste!
A wee pro tip for you from the episode:
Pre-log tomorrow tonight (3 mins tops). Copy/paste your go-to breakfast and lunch, add a protein-anchored dinner, and you’ve already won the day before it starts.
Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me?
Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!
This week I get REAL about a wobbly week (sickness, a shit gym session and a family hike) and dive into what to do when you look in the mirror and think, “I feel fat.”
Spoiler: that’s not a feeling - it’s a signal. Here’s how to decode it and move forward.
You’ll learn:
Why “feeling fat” = unnamed emotions (and how to name them with the Feelings Wheel)
Body image 101: neutrality, respect, and acceptance over toxic positivity
Triggers to watch: sleep, stress, hormones, social media, clothes that don’t fit your season
A practical toolkit for rough days: move your body, move your mood, journal prompts, “everything shower,” comfortable outfits that still make you feel good.
Reframes that work: your body is an instrument, not an ornament; thoughts ≠ facts
I also go into some quick wins to try for when those days happen -
Name it, don’t shame it (identify the real emotion)
Do one caring action for your body.
Curate your feed.
Create an anchor routine.
Mini pep talk: Your body didn’t change overnight — your mood did. Zoom out. This is a season, not a verdict.
Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me?
Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!
Busy life, weekend away chaos and still making gains! Here's a real-life update and a zero-drama plan to enjoy time away and slide back into routine. No “start again Monday” spiral required.
I'm talking:
The 8-step get-back-on-track framework (before, during, after your break)
How to set holiday non-negotiables (hydration, movement, protein)
Why planning trips into your yearly training phases kills guilt
The power of environment resets (food shop booked, tidy house, routine cues)
Movement on holiday: optional, not mandatory
How to ditch all-or-nothing thinking.
Mini pep talk: One week is ~2% of your year.
Progress isn’t lost (or made) in seven days—what matters is how quickly you re-anchor.
Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me?
Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!
I'm here with a real-life update (hello, “deflated balloon” week after a big night out 🙃) and a masterclass on what actually builds muscle. If you’re lifting but not seeing changes, this one’s for you.
You’ll learn:
The 3 biggest strength-killers: impatience, sh*tty mindset, and ignoring recovery
Progressive overload made doable (track it, don’t guess it)
Why carbs matter for performance (not just protein)
Rest days = growth days (sleep, stress, surplus… the real builders)
Identity shift: act like a lifter, get results like a lifter
Do this next:
Commit to 12+ weeks on one plan, log your lifts, fuel properly, and slow the f*ck down - it’s not a race.
Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me?
Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!
Hi, I'm Heather, ex-cardio queen turned barbell-obsessed bestie.
Let me introduce you to who I am, what I do and why I do it in this debut episode so I can become Your Lifting Bestie!
I'm talking building muscle, getting strong, and loving the body you earn with patience and progressive overload.
In this episode:
My cardio-to-weights glow-up.
The moment it all changed in a CrossFit gym - not on a vibrating plate.
The “basic-b*tch habits” that actually change your physique (my clients will know alllll about this)
Stronger Winter: My up coming intentional building phase and why I have my own coach.
Perfect for: Women who want shoulders that pop, quads that crush watermelons, and confidence that lasts longer than a 6-week shred.
Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episode
If you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me? Here’s where you can find me and get involved:
1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!