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© Katy Harkness - founder of Play Fitness and Coaching
Description
Welcome to The Play Squad Pod: Coaching Conversations with Women Just Like You!
I'm your host, Katy Harkness, a passionate personal trainer and coach. Here, I'll dive into real-life conversations with the women in my squad, all working to transform their lives. Each episode features candid discussions and actionable tips on overcoming life's challenges and navigating mid-life with strength and confidence.
Tune in each week to transform, thrive, and show up for yourself.
I'm your host, Katy Harkness, a passionate personal trainer and coach. Here, I'll dive into real-life conversations with the women in my squad, all working to transform their lives. Each episode features candid discussions and actionable tips on overcoming life's challenges and navigating mid-life with strength and confidence.
Tune in each week to transform, thrive, and show up for yourself.
20 Episodes
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In this episode I natter about the importance of managing energy levels rather than relying on motivation or willpower.You wouldn't let your phone run out of battery so why would you let yourself?I'll take you through a super simple exercise to help you plan energy recharge into your day so you don't hit Thrsday running on caffeine, crumbs and hope.
In this episode of the Play SquadPod, I chat about the common experience of hitting a plateau and motivation lull, particularly for midlife women. Why it isn't just you...
In this episode of the Play Squad Pod, I answer a question from the squad that addresses the common misconception of how a healthy diet might not always be a fat loss diet. And name drop a few foods that you need to really be careful with portion sizes for IF fat los is a goal.
In this episode I'm covering why and how the claim ‘Lose 4lbs of Belly Fat in 14 Days' is misleading, dangerous, and frankly… BS.
Having seen this in a marketing campaign on social and then having a client relay the numbers back to me, it got me riled.
So strap in and I'll take you through why it is rubbish and how the methods used create an illusion of losing belly fat.
In this weeks episode I run you through why walking is the best health and fitness 'hack' there is, but also the one that most people think is too good to be true.
It can't be that simple can it?
Yes it can and I've got practical tips from the squad on how they have increased their steps over the last month to help you do the same.
Plug in....
In this episode of the Play SquadPod, I tackle a common challenge many women face on their fat loss and fitness journeys: impatience.
Drawing from real coaching conversations, I’ll discuss how our culture of instant gratification impacts our expectations and mental health.
I’ll explore the pitfalls of impatience, from the all-or-nothing mindset to social media comparisons.
There are practical strategies to cultivate patience, like setting realistic goals and celebrating small victories.
Tune in to learn how to embrace your unique journey and enjoy the process of becoming your best self.
In this episode of the Play Squad Pod, I dig into the common feeling of 'feeling fat' and explore the underlying emotions that often accompany this sentiment.
And what you can do next time you think 'I feel fat'.
In this episode I talk about the 'all or nothing' mentality and how those who succeed long-term don't have it and manage to shake this mentality off.
I also run through things to consider, ask yourself and re-frame if 'All or Nothing' currently describes you to a T.
Enjoy
Katy
This week I chat to Caroline - one of my legendary clients who is the embodiment of 'grabbing life by the balls'.
We chat her journey as well as her hints and tips for menopausal and post-menopausal women to help them stop sitting on the sidelines and watching life pass them by.
In this episode I chat about the concept of creating an alter ego or future self and how this manifested during a brilliant conversation with a client named Rosie where we talked about faking it until you make it.
Rosie's alter ego or future self, Tallulah, sparked the question 'What would Tallulah do?' to encourage you to do what your future self would if you are having a wobble.
I'll chat through creating your own and how it can dramatically change how you approach getting done what you need to get done, from emptying the dishwasher to getting to the gym.
Enjoy... Katy
In this episode I'll share what I believe is the best breakfast for fat loss...
Bit of a lie in that there is only one topic I'm covering this week and that is the importance of rest, the signs to look out for to rest up, and how not to get frustrated if you need to rest up due to illness or injury...
Why only one thing this week?
Well I'm a bt under the weather so resting up.
Enjoy!
Summary
In this episode, I discuss two topics:
How to add protein to your diet without compromising calories - I'll emphasise the importance of protein but also provide practical steps to increase protein intake
Overcoming the fear of injury in strength training - I highlight the numerous benefits of strength training as well as tips for safe strength training.
Get stuck in.
Katy
In this episode I cover;
What you can do if you feel guilty and like you are being 'difficult' when you are eating with family and friends when you are on a fat loss journey and looking to eat more healthily
Why I abslutely love range targets and how to set them
In this week's episode there are two main topics.
The first topic is about dealing with and reducing hunger pangs and cravings in the afternoon.
The second topic is all about how you can ensure new habits become long-term changes.
Full of hints and tips and a bit of chat about the power of having an alter ego,
In this weeks episode we are focusing on;
Getting more routine and structure into your day
Overcoming feeling stuck and in limbo
Re-framing to look and find positives when you are feeling negative
If you are feeling a bit out of sorts and rudderless then prick up your ears.
In this weeks episode I'll bring to the fore some candid conversations I've had with clients this week;
'I'm just not very disciplined': Re-framing your why
Why being 'boring' with meals is where it is at
Practical tips to navigate eating out
Embracing a holding pattern
Enjoy!
In this weeks episode I'll take you through;
How to deal with a 'F*ck it' mentality
Shooting yourself in the foot with nutrition tracking
And something I have a bee in my bonnet about
In this weeks episode, the things that I've been chatting to clients about this week....
How to navigate the Frustrating Ups & Downs of Progress
Understanding the impact of your menstrual cycle on training
How best to forward plan your nutrition and feel in control
Hiya! I'm Katy, a personal trainer and nutrition coach nearer to 50 than 40. In this very first episode of Play SquadPod, I’m excited to introduce myself, share my backstory, and explain why I'm so passionate about what I do. This episode is essentially a love letter to all the 40+ women out there who I believe are total rockstars but might sometimes feel like has-beens.
Tune in to discover why I started Play SquadPod and what you can expect each week. From fitness tips and nutrition advice to motivational stories and community support.
This is your invitation to join the Squad.
Katy
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