Plantbased FM

Sounds like a silly question doesn't it? But this comes up all the time when people wonder why they are not losing weight and they believe they are tracking their food intake. It can be honest mistakes made or forgetting to input or the odd nibble of something and not tracking fluid. All these 'missed' calories will add up and could indeed be 'eating' away at your deficit and be putting back at your maintenance calories hence why you are not seeing a shift on the scales! So track everything that passes your lips. Don't forget the oils, sprays and sauces, accurately measure using grams and ounces rather than tablespoons and cups. Measure food as dry weight e.g. pasta, rice, meat. Record all your liquids drunk...yess that dash of milk in your tea/coffee still counts and above all record those nibbles! Make sure you are checking the labels of the food and see that they match with MFP entries as these can also be a little erroneous. Also DO NOT eat back the exercise calories! With all that done and you stick within your calories set that shows you are indeed in a deficit then....boom the weight should start to drop unless you have an underlying medical condition or are taking medication (which your Doctor should be able to help you with). Keep up your exercise, lift weights and walk lots (aim for 10k daily steps). Finally....be patient! The weight didn't come overnight so is not going to leave that quick wither. Enjoy the process and try not to fixate on the scales rather the processes/actions that you are doing on a daily basis. If you enjoyed this episode then please do rate and review and share the link as this will help others to find the show too. Thanks for listening

We all know that to lose weight we need to burn more energy than we consume, which means by and/or moving more/eating less. However, on paper that sounds easy but in reality proves to be incredibly difficult. Well on paper it is purely a calculation with no emotion, history or relevance behind it. In life there are always so many other variables that come in to play that upset that simple equation and make it seem like it is impossible to achieve. Therefore it's important to take a step back and be curious to current behaviours and habits and what they show us about ourselves. It is these daily habits (many subconscious that we aren't aware that we are even actually doing) that ultimately will either block or unlock the person we wish to become. In this episode I explore our behaviours and triggers to show that we are all inherently the same and therefore can take great solace in knowing that actually we are not alone, but that we are also remarkably human beings that have the ability to change at whatever age and become the person we wish to be. It is not a failing to reach out nor is it a sign of weakness if we fail. It shows great strength and courage to get back up and continue no matter how many setbacks we face. As a good PT friend of mine taught me....'it is like being in a boxing ring continually getting a beating and being knocked to the floor, but it's always about getting back up...ONE MORE TIME!'  We will stumble, fumble and fall on our journey and that's ok, but if we are prepared to bring awareness to our actions and keep going we will eventually be the person we aspire to be. Never give up, have patience, trust the process and ultimately believe in yourself. If you enjoyed this episode or took a valuable point away that you will action then do let me know by taking a screenshot and tagging me in on your stories. Are you an iTunes listener, then please can rate the episode and leave a review to help it reach a wider audience. Until next time, stay safe, be curious and believe.

Sometimes we overlook the most simple things to improve our health because they are free or too easy. Surely it must be tougher or more difficult. No the fundamentals never change and if you build solid foundations you are better equipped to weather the seas of change (life) more effectively. Sleep is one of these and yet we are sleeping less, exchanging for more screen time on our phones, tablets or tv screens. Our days are packed with more but are we just being busy being busy? How much more productive would we be if we made sleep a priority and not an after thought! If you are sleeping less than 7hrs a night absolutely you can and will function but is it at your best? I'm as guilty as the next person for this but I am endeavouring to keep improving it and consistently increase the time, but not beat myself up when I don't achieve it! I reference several great sleep books that can definitely be read and reread (you never know they may just send you to sleep!) A win. Matthew Walker - Why we sleep Nick Littlehales - Sleep Shawn Stevenson - Sleep Better If you enjoyed this episode or took a valuable point away that you will action then do let me know by taking a screenshot and tagging me in on your stories. Are you an iTunes listener, then please can rate the episode and leave a review to help it reach a wider audience. Until next time, stay safe and sleep more

When you are trying to learn a new behaviour/habit it is generally sparked off from some motivation. At first you feel excited and even pumped to complete your new habit. Then reality of life hits. It doesn't seem so easy and even starts to feel like a chore. You continue for a while until you lose motivation, get fed up (usually because you can't see the results of your hard work yet!) and stop. Sound familiar? Then you feel a failure as to why you can't do this behaviour when you know you can nail others. What's the missing link then? Listen to find out more and why you need to be kinder to yourself and definitely have more patience. I touch on BJ Foggs methods here from his book Tin Habits. Do check back and listen to episode 15 where I talk about habits based from James Clear's book Atomic Habits too. Happy listening.

I was delighted to be a guest episode on the Unum podcast to talk about why sitting is bad for us and what we can do to alleviate the impact. -> We’re joined by two qualified fitness instructors, who explain that you don’t suddenly need to start running marathons to get fit. Small, incremental changes can make a big difference. We’re so pleased to partner with GetMeFit for this podcast. They’ve kindly let us borrow the wisdom of their fitness gurus Cat Benger, a personal trainer and APPI-qualified Pilates Instructor, and personal trainer and podcast host Natasha Evans.1 Cat and Natasha discuss how getting fit shouldn’t feel inaccessible or scary, talking through how small incremental changes to lifestyle and habits can have huge impact on your physical and mental health and wellbeing. Check out Unum and listen on Podbean: https://thebwellpodcast.podbean.com/

In this episode I refer to the fabulous book Atomic Habits by James Clear on how routine and structure are actually liberating rather than stifling and why you should get excited by the processes rather than the outcome. As it is these daily habits that underpin your success, whilst remembering success isn't perfection but continual progress. So if you found this helpful then please do subscribe, share and like the podcast to help it reach more ladies. Drop me a DM @sassy10fitness on Instagram or head over to www.sassy10.com if you want to ask me a question or find out how you can #SculptAStrongerSexierYou. Hoping to help you break free from any preconceived ideas around training and why it's so so so important to resistant train. Do check out the earlier episodes from both series 1 and 2 where I record with guest experts on the topics of fitness, mindset, food and muscle

The final of the 3 parter is Health & wellness 101. In this episode I talk about the importance of self care and how to shift the mindset when challenges come. Remember you are the leader of your own destiny. By having an open mind and being curious change can occur. Do check back on the previous episodes that will support this one. So if you found this helpful then please do subscribe, share and like the podcast to help it reach more ladies. Drop me a DM @sassy10fitness on Instagram or head over to www.sassy10.com if you want to ask me a question or find out how you can #SculptAStrongerSexierYou. Hoping to help you break free from any preconceived ideas around training and why it's so so so important to resistant train. Do check out the earlier episodes from both series 1 and 2 where I record with guest experts on the topics of fitness, mindset, food and muscle

Following on from the previous episode on nutrition, I share some common questions and statements around exercise (some of which are just myths!). So if you found this helpful then please do subscribe, share and like the podcast to help it reach more ladies. Drop me a DM @sassy10fitness on Instagram or head over to www.sassy10.com if you want to ask me a question or find out how you can #SculptAStrongerSexierYou. Hoping to help you break free from any preconceived ideas around training and why it's so so so important to resistant train. Do check out the earlier episodes from both series 1 and 2 where I record with guest experts on the topics of fitness, mindset, food and muscle

In this episode I talk about some of the most common nutrition questions I frequently get asked along with the most common statements I hear re food and weightloss. There will be another 101 episode on exercise and mindset in the next few weeks. So if you found this helpful then please do subscribe, share and like the podcast to help it reach more ladies. Drop me a DM @sassy10fitness on Instagram or head over to www.sassy10.com if you want to ask me a question or find out how you can #SculptAStrongerSexierYou.

Depending on your goals will have an impact on the type and frequency of training you complete (on a weekly basis). NHS guidelines state that we should be incorporating 150 mins of moderate aerobic activity or 75 minutes of vigorous aerobic activity, along with at least 2 strengthening activities that work all the major muscle groups per week. How you decide to break this up and what you do is up to you. However, I would suggest finding something you enjoy but that will also keep you showing up! As being casual with exercise will not bring results but being committed will. In this episode (part 2) I share how I train and when for my own goals. It is definitely worth establishing some fitness goals for yourself that you can work towards that will keep you focused (as willpower and motivation can dip) but a strong reason WHY is the secret to achieving your goals. Wherever you exercise and whatever you do, remember that it needs to challenge you (otherwise it won't change you!). Use different tempos on your exercises and incorporate time-under-tension (TUT) to maximise your results. Be present, elicit a good mind/muscle connection and use those rest periods strategically. Do check out the previous episode (part 1) where I share what i eat as a plant-based athlete. Feel free to drop me a DM if you have any questions or if you know some-one that would be a great podcast guest. Want to #SculptAStrongerSexierYou then check out www.sassy10.com to find out more. Until next time...stay safe whilst pushing your limits. Natasha x

I share with you an insight to what meals I eat, how many and how I get my protein being plantbased. I do currently track my food using MyFitnessPal to ensure that I hot my calories and macros. It is super important for any goal though to accurately track. The biggest misconception around failing to lose weight is genuinely believing you are in a calorie deficit (when you actually are not). Everything that passes your lips needs to be recorded to give an accurate picture of your calorie intake. I'm eating in a calorie surplus and training x5 per week to build muscle. This take time and actually is harder than to lose weight. However, in both cases it is imperative to be consistent and have patience. Confused by calories, perplexed by protein or freaked out by eating too much fat (actually it's important to eat for the body to be able to absorb vitamins A,D,E and K) just be mindful of how much and where from! Then feel free to drop me a DM on Instagram with your question and i'll be happy to help. Part 2 next week will explore my training protocol and what you can do to achieve the maximal results in your own workouts. If you know you want change but don't know where to start then drop me a DM to find out more about The SASSY10 Program - Sculpt A Stronger Sexier You.

Phyllis Alaezi knew she wanted changed, she was fed up with the traditional 'diets' that work for a while before the weight comes back and more! Yet she was unsure on her best way forward or even how to start. Fast forward 10 weeks and Phyllis has not only regained her SASSY, she has lost 7kg along with her brain fog and rediscovered her curves and her confidence. Listen to hear in her own words what the SASSY10 program is, how she found it and what it gave her. I'm so proud of her achievement and this is just the start of the journey as we continue on with her new goals.  Special note: Apologies in advance for the lack of voice on my part but having just finished the 10 weeks we needed to record asap to share Phyllis's amazing journey. Hopefully as it is Phyllis doing most of the talking, you'll forgive my squeaking!!!  If you want to be the next SASSY10 Student and know you want change but don't know where to start then head over to www.sassy10.com to find out more or drop me a DM saying SBReady. Thanks for listening Natasha x P.S Remember will it be easy? Nope Worth it? Absolutely.

Understanding that we always have a choice can be both liberating but equally paralysing depending on the way we view it. It is not uncommon to stay in an uncomfortable situation because it is familiar rather than 'risk' the unknown! However, in this situation we are more prone to procrastination and self sabotage because we are not being true to our authentic self and therefore are not in flow. It takes courage to be truly honest with yourself but the moment you are is when you are able to change the 'story'! In this solo episode I discuss 5 steps you can take to lead you away from the darkness of doubt and into the light of life! 1. Cultivate a routine of positivity with daily affirmations of setting your intent and striving towards your goals 2. Invest in both personal and professional development 3. Acknowledge that you are enough right now and don't compare yourself to others 4. Celebrate your wins however small they may seem 5. Give your inner critic a name! Acknowledge it is trying to protect you based on the limited information it knows. So find an example where you overcome adversity and tap into that feeling, use that energy to help you overcome the hurdle/obstacle in question. Remember when it's trying to hold you back, know you must be on the edge of a new break-through and true growth. As the saying goes...'get comfortable with being uncomfortable!' In Series 1: Episode 28 of The Planted Mindset Podcast, I talk about facing your fears. Check it out on iTunes and if you feel you resonated with it, then please rate it (hopefully 5*) and share your thoughts by leaving a written review as this will help the show reach more people. It is available on all major platforms, so why not subscribe to get notified of each new weekly show published on a Monday Morning to help start your week with some mindset motivation, fitness inspiration or new nutrition knowledge. “The only difference between success and failure is the ability to take action.” Alexander Graham Bell

In episode 3.6 I'm delighted to be joined by guest expert Zoe Eggleton, a Clinical Specialist in Women and Men's Health physiotherapist, treating a wide variety of pelvic floor issues from her home clinic based in Essex. Along with providing Mummy MOTs for ladies who are six weeks post-partum. Zoe worked in the NHS for 8 years and has been working exclusively in private practice since 2016. Understanding what the pelvic floor is, how big it is and why it is so important are the first questions I ask Zoe. Naturally if you have had children you are more than likely aware of some of this, but are you actually exercising it regularly?  If not, then do listen as Zoe shares exactly how you should be exercising it, where, how long for and how many times per week.  Good news too, that it's never too late to start (if you haven't been doing it) or you feel like it's not as good as it once was! Remember to remain consistent to be sure to reap the rewards. We also talk about another common post pregnancy issue of rectus diastasis (abdominal separation) how you can self-diagnose and what you can do to strengthen those abs and reduce the gap. A must listen for all women, so do please share this episode with all your female family members and friends. You can find out more about Zoe by clicking here or by following her on Instagram to see video demos of how to self diagnose rectus diastasis. Looking to tone the curves and shred the body fat from the comfort of your own home but not sure how to start.  Then download my FREE Fat Loss Guide to help get you started. If you are ready to make a chance right now but need some extra support, guidance and accountability then drop me a DM and we can get on a FREE Coaching Call to see if you would be a good fit for the SASSY10 Program. Do reach out if you have any questions you would like answered in an episode or you know a great guest for the show. Until next time Fit Mums...stay safe and remember the FM mantras...For Me is Feeling Magic with my specific Fitness and Mindset Goal understanding my Food choices to build Muscle (and shred fat).  Thanks Natasha x

I wanted to record this episode to clear up any confusion with regards to fat loss and weight loss (the number on the scales). As these are two very different things demonstrated by the episode photo. On the right taken on the day this was recorded and the other several years back. Would it surprise you if I said I weighed the same in both pictures? Remember fat and muscle weigh the same but muscle takes up less room. Hence the ability to alter your physique.  Strong is definitely the new skinny, so steer clear of those scales or better still hide or ditch them and maybe think about your goals and how you can achieve a healthy balance on your transformation journey. So here are 12 helpful reasons as to why you're not seeing the right number on the scales and what you should focus on instead. Hydration We are made up of around 60% water and this decreases as you get older or if you gain more fat. So it’s important to stay hydrated. However drinking fizzy water or diet soda drinks can cause gas and bloating! Carbs Are the main fuel source for your body and brain which are converted into glucose and stored as glucogen in your liver and muscles. Did you know that glycogen molecules hold a fair amount of water - 1 gram of glycogen holds just under 3 grams of water (2.7g) If you are eating more carbs than your body is utilising, you muscles will look fuller.  Water is stored inside the muscle cells Intracellular (potassium based) (inside the cells) holds 2/3rds of the water Extracellular (sodium based) holds 1/3rd With 75% of this held in the interstitial space, means only 8% of total body water is held in the plasma (not the same as blood) Regulated by sodium potassium ATPASE enzyme. Sodium Eating a meal high in salt will cause your body to retain water. If you are regularly consuming high salt foods in excess of what your body needs, this can contribute to weight gain. Aim to keep potassium and magnesium rich foods in your diet to minimise the bloat Potassium rich examples - Such as Sweet Potatoes, Spinach, Beetroots, Bananas and Oranges Magnesium rich examples - Whole Grains, Nuts, Avocados, legumes, Seeds, Tofu, Dark Chocolate Post Workout weight gain Weight bearing exercises that put extra stress on the muscles can cause short term inflammation causing temporary water weight retention Menstrual Cycle /Time of the Month Common to feel bloated and with the added hormonal cravings to eat more…this is not the time to jump on the scales Therefore if using be sure to measure week 1 to week to week 1, week 2 to week 2 etc Sleep Lack of sleep can increase your hormone gherkin (released in your stomach) telling your brain you are hungry Being sleep deprived then means you have less leptin (released by fat cells) telling your brain that you are full This can lead to eating foods higher in sugar and fat and most likely calories. You’ve gained Muscle Muscle weighs the same as fat ut just takes up less room. So you could have a complete body transformation and only lose a few pounds in the process as your body now has more lean muscle and less fat on board. Muscles are 75% water in comparison to fat at just 10% How to define the process without using the scales Clothes - are they fitting better? Photos- A camera never lies! Resting Heart Rate. A healthy RHR is between 60-100 beats per min Are you lifting heavier weights You have more energy , getting better quality sleep Hopefully you found this episode informative and interesting, DM if you have any questions.  I'd be super grateful if you would rate/review on iTumes/Spotify to help the show grow