Welcome back to the pod!! Today's ep is a deep dive into the purpose of dieting. The challenges of maintaining a 'flexible diet' and the pitfalls of being stuck in a cycle of dieting without clear structure.takeawaysThe goal of a diet is to end the diet.Dieting should lead to a balanced lifestyle.Too much flexibility in dieting can hinder progress.Being in a half-in, half-out phase is counterproductive.Maintaining a diet for too long can lead to frustration.A structured approach is essential for long-term success.Dieting should focus on strength and health.Flexibility in diet can be beneficial but must be managed.Progress requires energy and commitment to the process.Finding balance is key to sustainable health.1-1 Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
Today I am joined by IFBB Pro Phoebe Goodwin, chatting through phases of a bodybuilding journey, focusing on how to appreciate each stage, from competition prep to off-season building. - The importance of structure in diet and training- The challenges of weight gain during off-season,- The mental aspects of managing hard days in prepPhoebe shares her personal experiences and insights, providing valuable tips for both new and experienced competitors.Chapters00:00 Introduction to Bodybuilding Journey02:48 Navigating the Prep and Diet Phase06:08 Understanding the Off-Season and Building Phase08:59 Dealing with Post-Show Weight Gain11:44 Managing Hard Days in Prep14:48 The Importance of Communication and Support17:44 Conclusion and Final Thoughts1-1 Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
Welcome back!! Today I am joined by Dr Wiks (@dr.wiks) We chat about the importance of understanding contraception choices and the need for informed decision-making. She reflects on her personal experiences and her choices, emphasising that individuals should be empowered to make their own decisions regarding their bodies.Chapters:00:00 Introduction to Hormonal Contraception01:30 Understanding the Menstrual Cycle05.57 Different methods of contraception06.46 Oestrogen and progesterone07.38 The hormones14.29 How they work?16.49 Combined pill24.50 Considerations with bodybuilding27.08 Progesterone only pill31.50 Depot Injection35.49 Mirena coil43.01 Other hormonal contraception44.30 Considerations1-1 Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
Welcome to this weeks episode! All 4 of us (Leah, Lily, Kelsey & Amy) are on this weeks Q+A style podcast. Lots of juicy Q's plus a good catch up. All questions outlined below..Please do like, subscribe and drop us a review if you enjoy!1. What’s one thing we think women still get wrong about what progress actually looks like?2. If you could go back and give your younger coaching self one piece of advice, what would it be?3. What’s one thing that surprises you about coaching women, even now?4. What’s something you wish more people understood about what a good building phase really looks and feels like?5. What’s your personal non-negotiable for getting the best out of your training week?6. What are the biggest mindset patterns you see holding women back from making real progress7. How do you help someone deal with comparison especially when they’re surrounded by social media highlight reels?8. We talk about structure a lot in Undivided, a lot of girls think structure means extreme restriction, I want to talk about why this isn’t the case 9. What’s your go-to way of helping clients manage that post-diet fear of eating more?10. What do you think makes a great client to work with?11. What do you think makes Undivided different from generic online coaching? What do we do that others don’t?12. What’s one lesson you’ve learned about yourself through coaching other people?13. What does success look like to you beyond the physical transformation?1-1 Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
LINK TO CALORIE CALCULATOR HEREIf you’ve ever been in a building phase and thought, ‘am I even progressing anymore?’, trust me, I get it. I’ve just been through it myself.Today, I want to talk about the reality of a building phase, the part that most people don’t post about.. the monotony, the mental side, and how to know if what you’re doing is actually working.Why you question whether you’re making progressMy journey - post-surgery rebuildHow to work out your caloriesKnowing when to adjust caloriesWhat you should be seeing and feelingWhy having a meal structure mattersHow long to build forHow much cardio / steps to do1-1 Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
Let’s be honest, when it comes to managing your body composition as a woman, it can feel like there’s a week every month where everything just goes out the window.You’re hungrier, more tired, less motivated, you feel bloated, and suddenly you’re questioning whether you’ve even made progress at all.This is your body working exactly how it’s supposed to.So in today’s episode, I’m breaking down what’s actually happening with your hormones, how it impacts your hunger and cravings, and more importantly.. what you can do about it.Part 1: Understanding the Menstrual CyclePart 2: Leptin and Ghrelin, The Hunger HormonesPart 3: Managing Hunger and Cravings (Actionable Tips)Part 4: Myth Busting , “Hormones make fat loss impossible”Please share with another woman who this could help and let me know if this helps you:)1-1 Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
Welcome back! A bit of a life update along with diving into some common fitness myths + easy fat loss wins.1-1 Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
Welcome back!! Today is a deep dive into making your life 10x easier by meal prepping - If you're spending hours meal prepping every Sunday and still running out of healthy options by Wednesday, this method will change everything. I'm going to show you how to meal prep in just 30 minutes - and I mean actually 30 minutes, not 3 hours disguised as 30 minutes.
A dive deep into understanding the female cycle, focusing on how hormones affect mood, energy, and training. Explaining the four phases of the cycle, the role of key hormones, and the importance of tracking your cycle to align training and nutrition with how you feel. 00:00 Understanding Your Cycle: An Introduction04:00 The Hormones of the Female Cycle06:13 Phases of the Menstrual Cycle Explained12:21 Diving Deeper into Hormonal Functions17:30 Tracking Your Cycle: Importance and Methods23:46 Navigating the Luteal Phase and PMS Symptoms30:10 Training and Nutrition During Your Cycle1-1 Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
My personal journey from feeling unfulfilled in my fitness journey. Outlining my mistakes and the turning point in my approach, going from feeling 'fluffy' or 'skinny fat' even though I was eating healthily and training a lot, to finally achieving the physique I always wanted. 1-1 Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
In today's video, I discuss five key factors that may be hindering women's progress in the gym. Drawing from my own personal experiences in the fitness industry, and emphasising the importance of long-term commitment, structured training phases, and avoiding common pitfalls that lead to frustration and stagnation. Also provides actionable tips for you to enhance your fitness journey and achieve your desired results.1-1 Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889Join my email list for more tips, advice and launches HERE!
I am SO excited to be launching our 2026 Undivided Team Photoshoot! In this episode, I’m sharing the exact roadmap I’d follow if I wanted to step into May 2026 stronger, leaner, and more confident than ever.👉 Why quick fixes and random plans never deliver the results you want👉 The phased approach that actually works: building now, maintaining through Christmas, and cutting in the new year👉 How our Team Photoshoot gives you the milestone, structure, and community to finally follow through🎧 Listen now & if you're interested in getting involved..Enquire to join HERE!
Another solo episode! A deep dive into how you can maximise the back end of this year to smash your goals, and how I'm doing this with both my personal and business goals.1-1 Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889Join my email list to be the first to find out about my upcoming launch HERE!
Hey guys! Today I am joined by Emily (_em.powered) talking all things pregnancy and how to approach this, along with how she navigated her own journey with her training whilst being pregnant.- How to approach your training- Nutrition advice during pregnancy - Supplements- Do's and Don'tsHERE is the digestive supplement mentionedHERE for Emily's pre & post natal courseCoaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
Another solo episode diving into a few of the mistakes you may be making that are holding you back from getting the results you want. Please subscribe if you enjoy! Links below for the bits mentioned in the podcast.FREE GUIDE: How eating more will lead to your dream look https://drive.google.com/file/d/1oAr1OOyaghBr98n2jlwqDEkyvrZ7_iGw/view?usp=drive_linkPODCAST EPISODE: Eating to build - How to get comfortable with more food https://open.spotify.com/episode/05bwuP43wy6SFxUjfszsJQ?si=5c48587da0004f3eJOIN OUR 1-1 COACHINGhttps://join.undivided8.com/consultINSTAGRAMhttps://www.instagram.com/leahhollingsworth?igsh=MTYzMWhvanF1ZWJ3&utm_source=qr
Today's ep is something a little different but something I am very passionate about as a female founder!Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
Today myself and Em (_em.powered) did a collab episode where we deep dive into all things weight training!- Busting weight training myths- Why weight training won't make you 'bulky'- How 'toning' actually worksLet us know what you think and please subscribe if you enjoy! Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
A tough love kinda episode from myself and Amy today!! How to level up your results if you are someone who wants to take their progress to the next level. How to get honest with yourself and reflect on whether you are showing up to get the results you truly want.Please let us know if you enjoy! xoxCoaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
My 4 tips relating to my personal experience to help you level up your physique.Please subscribe and drop a comment if you enjoy!xCoaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889
A round up of the first half of the season with our Undivided girls competing!So far this year..1x pro card win4x 1st places2x 3rd places Coaching -https://join.undivided8.com/consult-pageIG -https://www.instagram.com/leahholling...Tiktok -https://www.tiktok.com/@leahhollingsw...YT -https://www.youtube.com/@leahhollingsworth9889