Fuel & Thrive Podcast

Join the Fuel & Thrive academy here: https://fitfoodiecoaching.aweb.page/p/2ee3b119-fcb7-4468-a087-683399aeb518 General coaching enquiries: https://docs.google.com/forms/d/1pcc4D8DKSDg3rZ8HY5Wl545ZEFxoNUdAWopnYRjQ9Rc/edit?edit_requested=true#response=ACYDBNidlYK8HyRiYAtYkjskD11rPmMQTY0J3Cv4k81-CG94aVGBO5FtI5x75yaoh_g7QE0 Follow me on Instagram @fitfoodiefeed and @fitfoodiecoaching_ Thank you for listening! Please share if you found it helpful :)

I spent years trying to be smaller and constantly feeling restricted around food until 5-6 years ago when I embarked on a 'bulk'/ muscle gaining phase/ weight-gain journey which totallyyyyyy changed my whole relationship with food, myself and my body and I now maintain a healthy weight around 8-10kg heavier than before I started training and I feel content within myself. Hopefully this will resonate with some of you that feel stuck at the same place I was 5-6 years ago, never feeling small enough, and you can use some of these tips to transform your lives and mindsets too. :) Thank you so much if you listen. Any shares with people that may find this helpful would be hugely appreciated, along with any likes/ ratings/ comments/ feedback! ---------- Join the Fuel & Thrive academy here: https://fitfoodiecoaching.aweb.page/p/2ee3b119-fcb7-4468-a087-683399aeb518 Follow me on Instagram @fitfoodiefeed and @fitfoodiecoaching_

Join the Fuel & Thrive academy here: https://fitfoodiecoaching.aweb.page/p/2ee3b119-fcb7-4468-a087-683399aeb518 Enquire for my 1:1 coaching services here: https://docs.google.com/forms/d/1pcc4D8DKSDg3rZ8HY5Wl545ZEFxoNUdAWopnYRjQ9Rc/edit?edit_requested=true#response=ACYDBNidlYK8HyRiYAtYkjskD11rPmMQTY0J3Cv4k81-CG94aVGBO5FtI5x75yaoh_g7QE0 Follow me on Instagram @fitfoodiefeed and @fitfoodiecoaching_ Thank you so much for listening! Please share if you found it helpful or if you know anyone else that might :)

Struggling to adhere to your calories - feeling hungry and craving chocolate - 1:54 Motivation with nutrition when you have lots of nights out/plans - 22:11 Having a ‘goal weight’/ target to work towards for motivation and BMI as a measure of health - 29:17 Join the Fuel & Thrive academy here: https://fitfoodiecoaching.aweb.page/p/2ee3b119-fcb7-4468-a087-683399aeb518 Follow me on Instagram @fitfoodiefeed and @fitfoodiecoaching_ Thank you for listening! Please share if you found it helpful :)

Join the Fuel & Thrive academy here: https://fitfoodiecoaching.aweb.page/p/2ee3b119-fcb7-4468-a087-683399aeb518 Follow me on Instagram @fitfoodiefeed and @fitfoodiecoaching_ Thank you for listening! Please get in touch or share if you found it helpful :)

1:13 - How do I weigh my portion of chicken on a sunday roast (whole chicken)? I can only weigh it when cooked I think… 7:10 - Hitting a prescribed rep range 11:10 - navigation Easter in a calorie deficit Join the Fuel & Thrive academy here: https://fitfoodiecoaching.aweb.page/p/2ee3b119-fcb7-4468-a087-683399aeb518 Follow me on Instagram @fitfoodiefeed and @fitfoodiecoaching_ Thank you for listening! Please share if you found it helpful :) xxx

1:06 - I’m going to be away on a last minute work trip from the 13th-24th. I won’t have that much control over food etc. when I’m away. Any tips? 15:36 - I’ve heard the phrase before ‘you will notice after 4 weeks, your friends will notice after 8 weeks, everyone else will notice after 12 weeks’. I know it’s SUPPERRRR dependant on so many factors but do you see any truth in this? What to do if you’re not seeing results after Join the Fuel & Thrive academy here: https://fitfoodiecoaching.aweb.page/p/2ee3b119-fcb7-4468-a087-683399aeb518 Follow me on Instagram @fitfoodiefeed and @fitfoodiecoaching_ Thank you for listening! Please share if you found it helpful :)

1:10 - I have been trying to up weight on barbell back squats, but find I don’t go quite as low as I do in a body weight squat. Should I keep the weight as it is and focus on depth rather than a shallower squat with heavier weight? 4:12 - How accurate is the body fat and other things on scales? 10:42 - If I don’t have breakfast as soon as I wake up or eat 3 meals a day and snacks I feel so hungry and sometimes faint. Is this to do with metabolisms etc or is there an element of training your body to eat/not eat which then affects hunger? 22:45 - If you’re unwell and can’t workout/ do many steps for a few days should you drop calories? ------------------ Join the Fuel & Thrive academy here: https://fitfoodiecoaching.aweb.page/p/2ee3b119-fcb7-4468-a087-683399aeb518 Follow me on Instagram @fitfoodiefeed and @fitfoodiecoaching_ Thank you for listening! Please share/ rate/ review/ subscribe if you found it helpful :)

1. What are the benefits of pre-work out drinks? Would you recommend them? 1:45 2. Rest days - if I am feeling particularly energised on a pre planned rest day, is it ok to train on that day and then just have a different rest day later in the week? 9:00 3. On days where we might not be able to do everything is it better to prioritise steps or a workout session? I know food is the top priority but if there’s days where I can’t fit in a walk and a workout, which I should be prioritising on those days? 10:27 4. Is it ok to take a mini break (say 10-20secs) during a set or does it not count as a set? 15:02 5. I’ve seen on the app there’s a full body home workout A and B, can we switch between the two or should we be focussing on just one each week? 18:53 6. On a couple of the lower body workouts, such as RDL’s etc, my legs feel like they could do more but it’s my arms that are struggling to hold the weights and that’s why I have to stop but it’s annoying bc I feel my legs could do a lot more!! Anything to help with this or do I just need to keep focussing on getting my upper body stronger? 21:54 Liquid chalk - https://www.myprotein.com/sports-accessories/liquid-chalk/10529941.html Code FITFOODIE gets you discount. 7. I’ve been feeling quite sick after each of my workouts recently. I thought the general rule was workout an hour after eating? But is there anything else I should be doing to prevent this from happening? 27:34 Join the Fuel & Thrive academy here: https://fitfoodiecoaching.aweb.page/p/2ee3b119-fcb7-4468-a087-683399aeb518 Follow me on Instagram @fitfoodiefeed and @fitfoodiecoaching_ Thank you for listening! Please share if you found it helpful :)

0:47 - Rest times between sets/ exercises. Am I supposed to just sit and wait for the time to go by or should I be actively resting i.e. stretching/ moving around? 9:15 - What is the important of doing the exercises in order in training sessions? How important is it? Follow me on Instagram @fitfoodiefeed and @fitfoodiecoaching_ To join the Fuel & Thrive academy follow this link: https://fitfoodiecoaching.aweb.page/p/2ee3b119-fcb7-4468-a087-683399aeb518 Thanks so much for listening! Any feedback is greatly appreciated :)

Timestamps below! 2:00 - We have our daily protein/carbs/fat goals, what role do each of these play throughout the day? I.e. how do the fats benefit me?! 10:52 - Fine hitting protein when eating a lot of meat. Tips or foods to consume when having meat-free days without using whey powders etc? / Struggling to hit daily protein goal - what can I do to hit intake? High protein snacks? 24:20 - How do you know how much weight to add if a set felt relatively ok... Best to up the weights or just add more reps? 26:49 - Is there a way to save an exercise that you have put in as a substitute in the app so that the new move shows each time you pick that workout? 27:29 - How important is stretching/ rolling out after workouts

Creatine - is it worth it? 1:15 Things to think about when you're in f*** it mode: 6:55 Training plan durations: 17:33 Training fasted: 23:03 

Q+A Training around your menstrual cycle - 1:26 Protein powders - how much and when? Meal supplement or no? - 12:32 How to deal with the guilt of not exercising and tips to help you rest! - 21:56