The Busy Woman's Guide to Fitness and Wellness Podcast

202 Episodes

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175 “Balancing” Hormones: What Women over 40 should Know

2024-11-1832:26

To find out more about the Midlife Reboot head here - pages.chickfit.co.uk/midlife-reboot I don’t know about you, but I feel like I hear a lot about how to balance our hormones during the peri to post-menopause phase. So, in today’s episode I want to really tackle this thing - what does it really mean to ‘balance’ your hormones, is it really a thing we can do and what can we ultimately do to help ourselves feel more balanced, and importantly more resilient in this phase.And guess what - it’s not just about the hormones - so I’ll also be talking about another key aspect of your menopause experience and how this can also have a direct affect on your personal experience of this big life transition. We’ll cover:-Stress management and why this is so hard and yet so important-Nutrition and gut health and how this can have a direct impact on your hormones-And the extra bit that we’re not talking about, but that can have a huge impact on the environment we create for this big life transition, and the experience that we ultimately have! Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

174 The Power of Self-Compassion: Letting Go of Perfectionism to Reveal Your Amazing Inner Strength

2024-11-1120:59

To find out more about the Midlife Reboot head here - pages.chickfit.co.uk/midlife-rebootTo book your Unstuck & Unstoppable session, check out the details here - pages.chickfit.co.uk/unstuck-unstoppable This week's podcast dives deep into the essential practice of self-compassion, a crucial element for personal growth and emotional well-being. So many of us struggle with harsh self-criticism and unrealistic perfectionism, often forgetting to treat ourselves with the kindness we readily offer others. So today we’ll be highlighting the importance of becoming our own supportive parent, encouraging us to soften our internal dialogue and embrace our flaws while celebrating our strengths. By recognising the difference between perception and reality, we can challenge negative self-talk and foster a more compassionate mindset. Ultimately, this episode is all about empowering you to let go of perfectionism and cultivate a gentler, more authentic approach to life. We’ll cover:-Why self-compassion is essential for personal growth and overcoming perfectionism in daily life.-How recognising and challenging negative self-talk can significantly improve your overall wellbeing.-Learning to accept our flaws and celebrate our strengths to allow us to embrace our most authentic selves. Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

173 Three VITAL Phases You Need to Know about to Create Consistency in Your Fitness

2024-11-0425:51

To find out more about the Midlife Reboot head here - pages.chickfit.co.uk/midlife-rebootTo book your Unstuck & Unstoppable session, check out the details here - pages.chickfit.co.uk/unstuck-unstoppableCreating consistent workout routines can often feel like an uphill battle, but understanding the three vital phases of your fitness journey can make all the difference. Consider this the information you NEED to set you up for long-term success. We’ll explore:-The habit building phase we all need to start with to establish the strong foundations for fitness success.-How our expectations around fitness can create unnecessary pressure, leading to inconsistency and frustration.-Embracing the non-linear journey that’s a normal part of being consistent with our fitness-And how to celebrate small victories to maintain motivation and commitment. Tune in to discover how to shift your mindset, build sustainable habits, and ultimately create a more enjoyable and consistent approach to fitness.Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

172 How Keeping it Simple with Fitness and Wellbeing = Your Best Ever Results

2024-10-2828:20

To find out more about The Midlife Reboot and get your hands on the very limited spaces available right now, head to https://pages.chickfit.co.uk/midlife-reboot/ Do you ever get tempted by all the amazing solutions that are out there these days for your fitness and wellbeing. Whether it’s the latest scientifically proven workout routine that’s going to give you results in no time at all, or you’re curious about cold water therapy, or you fancy trying out a few supplements that you’ve read about - there always seems to be something new to distract us and offer us a new way to do things.And sure, there’s a lot of fun stuff out there to explore. BUT if we don’t have the fundamental and usually very simple, cheap and easy things in the bag already, then we could be missing a huge trick.So today I want to talk about why keeping it simple is queen and how to incorporate those simple practices (for EXERCISE, NUTRITION and WELLBEING) into your day to day to create the foundations for your best results ever. Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

171 From Fear to Excitement - How to Turn Your Fear of Failure (or Success) Around

2024-10-2133:13

Fear of failure - we all suffer from it! And whether we know that our inaction, avoidance and inability to embrace growth is about that fear or not - for sure it’s holding us back in at least one, if not many areas of our lives. So today, we’re going to get stuck in and explore:-how can you identify this fear in your life (including procrastination, perfectionism, avoidance, helplessness and feeling out of control)-how might it be showing up for you around fitness, wellness and life in general-and what can you do to start changing this narrative? And then let’s learn to welcome the fear - maybe even fully embrace it as a true catalyst for change. Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

170 Why Your Next Diet or Workout Regime WON’T Work!

2024-10-1432:05

LAST CHANCE - Sign up to my VIP wait list for my brand new coaching experience - so you’re first in line for the very limited spaces, and exclusive founder member offers - https://pages.chickfit.co.uk/viplist/ I don’t want to be a Debbie Downer, but the truth is that for a lot of us, dieting and working out is something that comes and goes in our lives a lot. We start full of enthusiasm, we do great for a little while and then life happens, we stop, the results we wanted fail to come and we find ourselves back at square one again.And if you’ve done that more than a couple of times in your life, then I hate to be the bearer of bad news - but your next diet or workout regime probably isn’t going to work either, at least not for the long term. Because it’s not just the diet or exercise programme that matters here - in fact those are among the least important things for creating your success.So in this week’s episode I’m going to be revealing all about the inner work that you need to do, if you want to finally break free from this cycle and finally find the results that you want to - and more importantly, make sure those results, and the good habits that go with them actually last this time! Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

169 Top Strategies for Brain Fog and Feeling Less Sharp in Perimenopause and Menopause

2024-10-0728:42

Sign up to my VIP wait list for my brand new coaching experience - so you’re first in line for the very limited spaces, and exclusive founder member offers - https://pages.chickfit.co.uk/viplist/ Hands up if you’ve experienced changes to your mental capacity lately? Whether it’s brain fog, which is a common symptom of the peri to post menopause years, or memory loss here and there, or just feeling less sharp and less able to manage lots of things all at once like you used to, it can actually be a really scary thing to experience.So in this week’s episode, I’ll be unpicking exactly what’s going on and why you might be experiencing this, and then talking about the surprising things you can be doing to help, including: -Why blood sugar matters to your brain function-How getting your heart rate up can release hormones that actually protect your brain AND improve learning and memory capacity-The surprising ways in which more muscle can boost your brain Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

168 Why the Stress and Overwhelm isn’t Your Fault - BUT Here’s How You Can Do Something About it

2024-09-3033:44

This week, get ready for a bit of a rant. Because one of the things that I really get a bee in my bonnet about is the way society works, or more precisely doesn’t work, particularly for women, and why this is the cause of so much of our stress and overwhelm.So today I want to unpick that. I want to show you that what you’re feeling is the product of what we’re surrounded by every single day. BUT - and this is important - I also want to show you that just because it comes from outside, it doesn't mean there’s nothing we can do about it. So we’ll also be getting into how you can start to change your perspective on all of this to give yourself the gift of less stress and overwhelm. We’ll talk about:-The have it all myth-A working dynamic that no longer actually works for us-The mental load that we carry-Expectations around our bodies and what they should look like-Health inequalities Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

167 Are You "Shoulding" Yourself Out of a Fitter, Healthier, Calmer Life?

2024-09-2324:05

To get your name on the VIP waiting list, ready to find out more about my unique, new coaching programme coming very soon - head to https://pages.chickfit.co.uk/viplist/To find out more about UNSTUCK & UNSTOPPABLE - your 90 minute deep dive session, just head to https://pages.chickfit.co.uk/unstuck-unstoppable/ We all have too many shoulds in our lives - from the way we should parent, to the things we should say yes to, to the dress size that we think we should be, to the standards that we should be living up to. And all the while that we are shoulding ourselves, we’re often stepping further away from the things we actually want for ourselves - the things that are actually important. Including a fitter, healthier and calmer life with less stress, more freedom and more balance.So today, we’re going to explore those shoulds - where they might be showing up for you right now, and then I’ll share a really simple 3-step plan to parking those shoulds and finding more time and energy for yourself instead. Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

166 Getting a Handle on Emotional and Comfort Eating

2024-09-1630:46

To get your name on the VIP waiting list, ready to find out more about my unique, new coaching programme coming very soon - head to https://pages.chickfit.co.uk/viplist/ Hands up if it sometimes feels like emotional and comfort eating has a real hold on you - and if it’s something you’d like to learn to manage better. Well if that’s the case, then this is going to be a real eye opener for you around the strategies that you can be using to tackle that and then to create a much more balanced and relaxed relationship with food instead. Here’s what we’ll be talking about:-That emotional and comfort eating isn’t necessarily bad (yes, you heard that right!)-The role of guilt around our food choices-Learning to actually ‘feel’ your feelings-Rules and restriction around food and how they actually contribute to more of what you don’t want-Understanding the conditions you have around exactly when you will allow yourself to eat the way you really want to ….and so much more. This is going to be invaluable in showing you that tackling an excess of comfort and emotional eating simply cannot be about having more control or willpower. But is all about the mindset that we approach food with, how we deal with our emotions around food (and life in general) and how we create a different mental space around food that’s going to serve us in a much better way. Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

162 SUMMER SESSIONS - HOW TO CREATE YOUR PERSONALISED, BALANCED, RESULTS FOCUSED FITNESS ROUTINE THIS AUTUMN

2024-08-1926:39

If you want to give yourself an amazing head start for this Autumn - so you’re prepped and ready to hit the ground running, and primed to achieve your fitness goals in the final few months of the year, then I’ve got just the thing for you. Over the next 4 episodes, I’ll be sharing with you both the practical and mindset prep that you need to make sure you’re ready to go come the start of September. This is going to save a whole lot of procrastination, a whole lot of time spend figuring things out later, and it’s going to give you zero excuses for procrastination and putting things off once the summer holidays comes to an end. This week - we move onto the practicalities. What will that routine actually look like for you, and how are you going to make sure it helps you to hit your goals. We’ll be getting into:-Getting realistic and creating your ‘ideal’ and your ‘good enough’ weeks-How you can stay flexible to make sure your routine keeps working for you, whatever you have going on in your life-The rule of thirds to help you plan a routine that fully supports your goals-And last but not least, how you can support yourself throughout this to stay focused, on track and feeling good. Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

161 SUMMER SESSIONS - REPROGRAMMING YOUR MIND FOR SUCCESS

2024-08-1225:42

If you want to give yourself an amazing head start for this Autumn - so you’re prepped and ready to hit the ground running, and primed to achieve your fitness goals in the final few months of the year, then I’ve got just the thing for you. Over the next 4 episodes, I’ll be sharing with you both the practical and mindset prep that you need to make sure you’re ready to go come the start of September. This is going to save a whole lot of procrastination, a whole lot of time spend figuring things out later, and it’s going to give you zero excuses for procrastination and putting things off once the summer holidays comes to an end. This week we move onto the mindset work! And I know, it can feel really intangible and hard to know where to start when it comes to creating the right mindset for success. But luckily, I’m here this week to show you exactly how you can break free from those unhelpful thought loops that are holding you back…and re-programme your mind (and therefore your habits) to start achieving much more of what you want in your life. Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

160 SUMMER SESSIONS - CREATING FITNESS GOALS THAT ACTUALLY WORK

2024-08-0522:42

If you want to give yourself an amazing head start for this Autumn - so you’re prepped and ready to hit the ground running, and primed to achieve your fitness goals in the final few months of the year, then I’ve got just the thing for you.Over the next 4 episodes, I’ll be sharing with you both the practical and mindset prep that you need to make sure you’re ready to go come the start of September. This is going to save a whole lot of procrastination, a whole lot of time spend figuring things out later, and it’s going to give you zero excuses for procrastination and putting things off once the summer holidays comes to an end. This week it’s all about setting goals that actually work:-What are the important elements of a goal that keeps us motivated-How do we create the right actionable steps from this goal-And how can we measure our success along the way I’ll be asking you some key questions, which will help you get super clear on your goal and give you the best possible chance of success this autumn. Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

159 What does Self-Care Really Mean?

2024-07-2918:28

Self care has been bandied around for years now hasn’t it - and while I will always talk about the vital need for us all to engage in self care, I also know that some of us have maybe grown a bit weary of the phrase. And that it can feel like yet another stick to beat ourselves up with when we’re not doing self care the way we are supposed to.But look, I’m not about to stop banging this drum any time soon, so what I want to talk about today is what self care really looks like, how it can look inside a busy life, and to also tackle a misconception or two around exactly what self care is and how we can engage in it in a truly positive way. Including:-Honouring your boundaries-Becoming aware of how stress is serving you right now-Making sleep a priority-Practicing gratitude-Connecting with yourself-Movement - ANY movement-Working on your self esteem and confidence Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

157 Learning How to Trust in Yourself and Your Body Again

2024-07-1527:01

The truth is that in our modern world of tech, and diets and social media, many of us have lost trust in ourselves and in our bodies. Which can lead to us feeling disconnected and low in self esteem and confidence. But the great news is that there are things we can definitely do to re-learn that trust and therefore to reconnect with ourselves, to the things that our body is telling us and to the innate wisdom that we all have within us that is just waiting to be accessed. So today I’ll be talking about:-a couple of the key ways in which many of us have lost our trust with ourselves-and how we can start to build that back to feel better, to be healthier, and to feel so much more confident and at peace with ourselves. Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

156 Five Ways to Make Working Out "Easier"

2024-07-0819:38

Getting a workout in can be easier said than done when you’re busy. And stringing a few together to create a sustainable habit? Well that’s the holy grail right. And while I can’t promise to make the workouts themselves super easy, for sure there are a few things we can do to make it a whole lot easier to actually get those workouts in the bag and start to create that consistent habit. So, join me today as I give you my 5 top tips for making working out easier:-Know your why-Reduce the friction-Manage expectations-Keep it short and sweet-Have a plan! Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

155 “I Just Prefer it When I’m Busy” and Other Lies We Tell Ourselves

2024-07-0128:24

If you’ve ever uttered the words “I just prefer it when I’m busy”, the truth is that this could be a little lie that is holding you back from making the changes in your life that you would really like to.In fact, we’re all pretty good at telling ourselves little lies to keep us protected, safe and in the identities that we’ve become used to for ourselves. But what if those lies aren’t actually serving us in the best way they possibly could. And what if there is a different, better way to think about things?Well that’s what we’ll be exploring today - 3 little lies that many of us tell ourselves. What they are, why they probably aren’t true and what we need to do instead. Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

154 Supplements for Health and Wellbeing - What You Should be Considering

2024-06-2432:11

Supplements can be a bit of a minefield with so many options out there and so much advice on what we should be taking to support our health and wellbeing. And while I do believe that we should be looking to get as many nutrients as we possibly can directly from our food, I do also know that a few well chosen supplements can be a really amazing way to add to that in a really targeted way.So today, I wanted to cover off a few of the key supplements that you might have heard about, the ones that I mostly get asked about, and ones that you might want to consider adding into your very own health and wellbeing toolkit. We’ll be including:-Creatine-Protein Powder-Magnesium-Vitamin D-Prebiotics & Probiotics-Menopausal supplements such as black cohosh and red clover NB - this is not an exhaustive list of supplements - just the ones I get asked about the most and some that may be particularly beneficial. Also note that I am not a doctor or nutritionist, so my aim here is to provide you with the basis for further exploration, research and consideration in a way that I hope will be easy to understand and help you narrow down your choices and reduce the overwhelm. Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

153 Body Image and Midlife - The NEW Impossible Standard?

2024-06-1727:40

Diet culture has existed our entire lives. From thigh gaps to heroin chic to Kim kardashian bums to leggings legs. And call me stupid, but I kind of hoped that in my 40s some of that stuff would start to fade away. That there would be fewer demands on us to look a certain way and maybe, just maybe, we could be allowed to just enjoy our bodies as they are right now. But of course, that was never to be. Because I don’t know about you but I’ve noticed a brand new trend emerging which, on the one hand, is showing women what is truly possible in their 40s, 50s and beyond, which is totally amazing. But which, on the other hand, appears to be creating a new ‘no excuses’ standard that we’re now all meant to live up to for the next part of our lives. Honestly, at this point it just feels exhausting. So in today’s episode I’m talking all about: -The new standard for what our midlife bodies apparently “should” look like-Why it’s damaging our self-esteem and confidence-How this is taking away from the conversations that we should be having-How you can take steps to prevent being negatively impacted by this new standard Ultimately, we already have a whole lot of ‘stuff’ going on in our midlife years that’s actually way more important than just how we look. And this is my call to help us keep focused on what’s actually important. Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

152 Fun Fitness Challenges to Get You Motivated for the Summer

2024-06-1018:23

Let’s be honest, sometimes it can feel pretty hard to pull those leggings on and get a workout done. Even the most dedicated amongst us can go through periods where working out just feels hard. So, to lighten things up, today I want to share with you 7 mini challenges that you can add into your routine to make fitness more fun and help you to get your mojo back, or just add a fun and interesting challenge into your usual routine. The Steps ChallengeThe Press Up Challenge10 in 10A mile a dayEvery minute on the minuteAdd 5 Challenge100 Squats Challenge If you want to join us for the next 10 in 10 Challenge coming up inside the ChickFit Members Club at the end of June 2024, just head to www.chickfit.co.uk/membersclub Resources: -My website https://www.chickfit.co.uk/-Find me on Instagram https://www.instagram.com/alixchickfit-Review and subscribe to my podcast https://www.podfollow.com/chickfit

#box-pro-ellipsis-173242028336050{-webkit-line-clamp:2;}The Busy Woman's Guide to Fitness and Wellness Podcast

Emily Linnemann

The Busy Woman's Guide to Fitness and Wellness Podcast