The THRIVE Members Podcast

#92 The Mindset and Journey Through Heavy Single Reps with SBD!

Tue, 24 Mar 2026 10:25:30 GMT

We talk about what it’s like from a psychological and physical experience with lifting for really heavy single reps, how to balance calm and aggression to get the most out of testing and feel things you might not have felt before about yourself!

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#91 How Your Thoughts on Exercise and Health Become Your Reality - Expectation Effect

Wed, 18 Mar 2026 13:27:07 GMT

Crum AJ, Corbin WR, Brownell KD, Salovey P. Mind over milkshakes: Mindsets, not just nutrients, determine ghrelin response. Health Psychol. 2011 Jan;30(4). doi:10.1037/a0023467. PMID: 21574706.

Crum AJ, Langer EJ. Mind-set matters: exercise and the placebo effect. Psychol Sci. 2007 Feb;18(2):165–171. doi:10.1111/j.1467-9280.2007.01867.x. PMID: 17425538.

Turnwald BP, Goyer JP, Boles DZ, Silder A, Delp SL, Crum AJ. Learning one's genetic risk changes physiology independent of actual genetic risk. Nature Human Behaviour. 2019;3(1):48–56. https://doi.org/10.1038/s41562-018-0483-4.

Howe LC, Leibowitz KA, Crum AJ. When Your Doctor “Gets It” and “Gets You”: The Critical Role of Competence and Warmth in the Patient–Provider Interaction. Front Psychiatry. 2019 Jul 10;10:475. doi:10.3389/fpsyt.2019.00475. PMID: 31333518; PMCID: PMC6619399.

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#90 Is this why you're always hungry? The expectation effect

Thu, 12 Mar 2026 10:17:11 GMT

Study mentioned:

Crum AJ, Corbin WR, Brownell KD, Salovey P. Mind over milkshakes: Mindsets, not just nutrients, determine ghrelin response. Health Psychol. 2011 Jan;30(4). doi:10.1037/a0023467. PMID: 21574706.

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#89 How to Arrive at Peak Week HUNGRY for it!

Wed, 11 Mar 2026 13:32:42 GMT

We talk about ways in which we might be getting in the way of ourselves when prepping for our in house powerlifting meets and how we can build real strength and excitement for the event as well as hitting lifetime PBs at testing!

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#88 Menopause - Myths, HRT, Exercise, Diet

Thu, 19 Feb 2026 17:14:20 GMT

Big bumper chat on peri and post menopause!

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#87 The Relationship Between Top Sets and Back Off Sets!

Tue, 17 Feb 2026 17:25:29 GMT

We talk about how Topsets pair with Back off sets and how they enhance each other so we can get continually stronger! If you’re a beginner and have just heard these terms, this one’s for you!

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#86 Why we add Pauses, Tempos and Focus on Strong Bracing to Enhance our Lifts

Mon, 09 Feb 2026 13:54:52 GMT

We talk about the importance of a good brace, why we add Pauses and Tempos and the long term effects of properly setting up to prevent future pain so we can continuously enjoy this with as little pain as possible :)

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#85 Body Image Flexibility

Wed, 04 Feb 2026 16:58:38 GMT

sources: EIQ nutrition, Lee et al (2017), Ciarrochi, J., Hayes, L., & Bailey, A. (2012)

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#84 Body Image - Body Functionality

Wed, 04 Feb 2026 16:43:06 GMT

sources: EIQ nutrition, Martin Ginis, K. A., Bassett-Gunter, R. L., & Conlin, C. (2012), Prichard and Triggerman (2005), Alluvia et al (2015)

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#83 Body Image - Appreciation and Neutrality

Wed, 04 Feb 2026 16:39:34 GMT

sources: EIQ Nutriton, Fairburn, C. G. (2013). Overcoming binge eating: The proven program to learn why you binge and how you can stop

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#82 The "Problem" With Running

Wed, 28 Jan 2026 12:31:45 GMT

If I had £1 for every time someone told me running hurt their knees/hips/shins so they had to stop... We'll I'd have a good collection of £1 coins. I think it's common knowledge to know you have to have some strength and resiliency in your body to keep up running - but give this episode a listen and it might motivate you to look at it differently.

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#81 Mobility! Why you need it to do this long term…

Tue, 20 Jan 2026 18:07:53 GMT

We yap a little about what mobility is vs flexibility and why it’s so so beneficial if you’re feeling stiff and struggling to find the ranges you need to hit your lifts to the best of your ability.

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#80 Part 2: Stop Trying to Manage Stress

Tue, 20 Jan 2026 15:40:03 GMT

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#79 Part 1: Stop Trying to Manage Stress

Tue, 20 Jan 2026 15:39:13 GMT

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#78 Self Sabotage?

Tue, 06 Jan 2026 16:48:57 GMT

On this pod we have a little chat about attempting to rewire the story we continually tell ourselves coming out of Xmas and into the new year with our worst critics and how we slowly come back to training with intention through looking at what behaviours are telling us about ourselves.

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#77 Strength Plateau? You Probs Need to Eat More...

Wed, 17 Dec 2025 17:00:34 GMT

"You need to eat more" *cue every woman suddenly feeling very anxious, hot and terrified!! "If your body thinks resources are scarce, it won't invest in building strength."

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#76 Do I need to take HRT to Preserve Muscle?

Tue, 09 Dec 2025 15:05:31 GMT

Reference: Effect of hormone therapy on muscle strength in postmenopausal women: a systematic review and meta-analysis of randomized controlled trials

PMID: 32187131 DOI: 10.1097/GME.0000000000001538 via EIQ Nutrition

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#75 Endometriosis Considerations for Training, Nutrition and Body Image

Mon, 01 Dec 2025 15:48:42 GMT

Core Takeaways

Endometriosis affects around 1 in 10 women and is often missed or dismissed.
Nutrition: Mediterranean patterns may help, but evidence is small and not causal.
Exercise: promising but unproven. Let your pain and energy guide the choices.
Emotional wellbeing: body image distress and self-compassion challenges are common.
The best approach: reduce the pressure, be compassionate, and focus on the overall journey, not perfection.

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#74 Harnessing The Darker Months to Your Advantage!

Wed, 26 Nov 2025 10:04:37 GMT

We talk about the effects winter has on our psychology and how to best work with our brains, reframe and show up when we might struggle to find motivation.

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#73 Regression in your progress can be a good thing...

Sat, 01 Nov 2025 06:00:00 GMT

We discuss all the reasons why you might be feeling like your progress has gone backwards or is plateauing. And the scenarios in which regressing is a good thing.

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#72 Thriving Through The Darker Months

Wed, 22 Oct 2025 10:10:54 GMT

We talk about ways in which we can best support ourselves to give us the energy we need to stay intentional and energetic as the darker and colder days draw near, we talk about the benefits of Vitamin D and how best to supplement, as well as the importance of getting out for short walks to keep us in rhythm to maximise sleep!

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#71 Pilates vs Weights vs Running vs Crossfit.... Navigating Social Media Workout Trends

Fri, 17 Oct 2025 10:57:28 GMT

Have you ever been fed a reel or post on socials that has made you worry that you are doing the wrong thing with your training? Or make you think that your missing out on some secret workout formula that has the ultimate results? Been told touching a weight will make you bulky and look like a man? Let's talk workout trends. Because it's certainly triggered me before and made me second guess my training.

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#70 What it’s like to train with ADHD ft. Meg

Wed, 15 Oct 2025 17:09:02 GMT

Meg talks about her experience with strength training with ADHD and what it’s like day to day, managing something that makes consistency feel near impossible!

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#69 Relationship with Food in ADHD Brains

Wed, 08 Oct 2025 11:55:30 GMT

Pausing, surfing urges, and trusting your hunger cues probably just doesn't click for you. But that doesn't mean we can't help cultivate a better relationship with food and nutrition habits!

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#68 Is calmness what you need in recovery week? Maybe it’s more Capacity! (Polyvagal Theory)

Thu, 02 Oct 2025 12:11:45 GMT

On this pod we discuss Polyvagal Theory and not always needing calmness to “regulate” and why it’s important to find things that make us feel “alive” and the real goal being able to switch between all those states for whatever life throws at you so you can actually thrive.

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#67 What is the "Hunger Scale"? Building Trust With Your Body

Mon, 22 Sep 2025 13:51:13 GMT

How to use the hunger scale to reconnect with your body

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#66 "Finish Your Plate"... The Food Rule We Need to Unlearn

Wed, 17 Sep 2025 12:03:40 GMT

If you’ve ever cleaned your plate even though you were already full, this episode is for you.

For many of us, the rule ‘finish your food’ was drilled in when we were younger, and it’s stuck with us into adulthood in ways we might not realise.

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#65 What do we Mean by "Relationship with Food"

Wed, 17 Sep 2025 11:51:09 GMT

I use the term "relationship with food" a lot, but what does that even mean?! We go into details on what experiences, beliefs and feelings impact our actions around food

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#64 Checking in with yourself so you can do this for the long run…

Tue, 09 Sep 2025 12:15:14 GMT

We discuss the ideas of Nurturing to Challenging and how self check ins and validating our needs allow us to get the most from THRIVE as well as filling our cup in ways that truly align with who we are so we can do this for the long run.

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#63 Breaking Unhelpful Thoughts To Change Behaviours and Feelings!

Thu, 28 Aug 2025 14:13:53 GMT

We talk about challenging unhelpful thoughts and countering them with more helpful ones to reinforce more useful feelings that motivate better behaviours that are in line with your growth.

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#62 The NEW New Year

Mon, 18 Aug 2025 13:46:44 GMT

Anyone else feeling the fresh start September energy? This is always my most motivating time of year. Here's why and why I think THRIVE members should jump on the bandwagon too.

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#61 Is Your Brain Not Being The Friend You Need It To Be?

Tue, 05 Aug 2025 16:13:47 GMT

We discuss how thoughts can feel like truths (when they’re not), and how when we believe a truth, we tend to feel something real. Those feelings can limit or change our actions and how that then becomes an identity that is fixed and is incapable of change.

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#60 Your Body is Ready as it is!

Wed, 30 Jul 2025 18:04:52 GMT

On this pod we talk about why traditional movement screenings aren’t very useful and also why they build an unhelpful relationship with coach and lifter.

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#59 Sit at a desk all day? How to Help Your Body Feel Good

Mon, 21 Jul 2025 13:47:45 GMT

8 tips for all of us who get the aches and pains from being at a computer all day!

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#58 More than PBs… using The THRIVE Roadmap as your anchor

Wed, 16 Jul 2025 17:30:47 GMT

On this pod we discuss the importance of using the roadmap and how each stop isn’t just a check box, but a way to look down the mountain to see a milestone in your journey.

How to manage the critic in you that might be preventing you from using some very useful tools to colour this milestone as well as getting more familiar with how you feel before and after sessions as well as the foods you eat using the App: How We Feel

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#57 Meal Prep Tips (for normal people- not gym bros lol)

Wed, 16 Jul 2025 12:39:33 GMT

Look this is not about cooking 20 portions of chicken broccoli and rice on a sunday night x

This is about actual things you can implement to ensure you are nourishing your body and giving yourself back time for the fun things in life.

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#56 Food Decision Fatigue

Wed, 16 Jul 2025 12:24:37 GMT

A lack of willpower isn't often the reason you feel you are over eating - especially if you're someone who's prone to doing it in the evenings. Have you ever considered decision fatigue? Have a listen and you may well resonate...

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#55 How does Weight Loss Impact Strength

Fri, 04 Jul 2025 05:00:00 GMT

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#54 Could I/ Should I do a Fitness Competition

Sun, 29 Jun 2025 23:00:00 GMT

Interested in what happens at a fitness comp at Turf Games? Listen to this if you're curious and learn what it takes.

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#53 Which Recovery Methods Actually Work?

Wed, 25 Jun 2025 14:22:17 GMT

Ice baths, saunas, foam rolling, cryo chambers, supplements... What actually will really serve our training and results?

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#52 How to manage sensitivities with ND in the Gym (Rejection Sensitive Dysphoria)

Thu, 12 Jun 2025 11:23:54 GMT

On this pod James discusses some ways that might help soothe your nervous system before or during your sessions if you’ve had a rough day, as well as some reframing to help validate yourself and your experiences training!

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#51 Tracking Food - Green and Red Flags

Fri, 06 Jun 2025 14:46:28 GMT

Should I track my nutrition? Should I steer clear? Should I STOP tracking it? We go through who tracking is for (and who it's not) and the green flags and red flags for during.

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#50 The 10/10 Week

Wed, 28 May 2025 08:11:52 GMT

Give Yourself the Challenge of a 10/10 Week (Without Burning Out)

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#49 Soreness Doesn't = Progress

Fri, 23 May 2025 23:00:00 GMT

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#48 ADHD - If Focus feels hard, you’re not doing it badly, you’re just using someone else’s rules…

Fri, 23 May 2025 08:00:00 GMT

James discusses more personal experiences as well as insights into finding what might work for you if you feel you’re stuck in a slump, have no energy left, lost focus and feel defeated.

This isn’t about how to organise your life with a colour coded planner… it’s how to work with your interests through movement, urgency and small challenges to keep you feeling good and the dopamine plentiful ;)

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#47 Do you have ADHD? Here’s how to help not derail yourself so you can indeed Thrive!

Fri, 16 May 2025 08:00:00 GMT

On this Pod, James talks about his experiences with ADHD and how you can best do the basics for your health with a few mental tricks/acrobatics that could be life changing!

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#46 Are you Trying to Break Habits?

Mon, 12 May 2025 14:54:36 GMT

Why all your habits are actually GOOD habits?!

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#45 The Mindset Breakthrough You Need

Mon, 05 May 2025 10:25:59 GMT

This is a little bit of the reality check you need. It's a way to filter through decisions with your health and fitness so you know they can actually stand the test of time - not just be another on/off cycle.

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#44 Push or Pull movements? Why we want balance!

Wed, 30 Apr 2025 09:20:16 GMT

On this pod we discuss why it’s important to get booked in for both push and pull movements, what they even are? And why its worth thinking about your next steps over the next 3 months and where you’re heading rather than showing up to one type of session.

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#43 PCOS and Chronic Fatigue - Navigating Training

Mon, 28 Apr 2025 06:00:00 GMT

If you have PCOS, Endometriosis, or a chronic fatigue condition that can really wipe you out for a week or more a month - this one is for you.

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#42 Let's Talk About Injuries

Thu, 24 Apr 2025 15:03:44 GMT

Alas, we are human beings, not robots. So injuries happen. The purpose of this podcast is to reframe what an injury is - to give an insight into how we deal with injuries, and the mental impact of them. And most importantly - how to avoid them happening again!

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#41 How to get the Roadmap to serve YOU!

Fri, 28 Mar 2025 15:38:36 GMT

We talk a little bit about what can pull you out of a slump, sprucing up the roadmap so you can be more excited about it rather than framing it as something that might take from you!

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#40 Evening Snacking

Mon, 24 Mar 2025 07:00:00 GMT

Do you struggle with overeating before bed? It's frustrating but we probably aren't actually approaching it right in the first place - have a listen to this pod.

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#39 Be Prepared AF for Testing!

Mon, 17 Mar 2025 06:00:00 GMT

Some things to consider as we build up to our first testing week of 2025 :-)

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#38 The Nurture to Challenge Scale - Understanding how to use it to best serve you!

Wed, 12 Mar 2025 18:49:10 GMT

On this pod, James discusses his experiences with being at the top end strength of what his body is capable of for his weight, some vulnerable therapy shares and how best to tune into what you need to thrive and continually enjoy your training.

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#37 Training Around your Cycle

Mon, 10 Mar 2025 00:00:00 GMT

What to consider when it comes to training at different points in your cycle. And ultimately - how this is not a one size fits all!

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#36 Imperfect Action

Mon, 03 Mar 2025 00:00:00 GMT

IMPERFECT ACTION is the mindset shift you NEED to not just reach new levels with your health and fitness - but in all areas of your life. Rewire your brain with me to take imperfect action every day :-)))

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#35 How to Eat More While Eating Less

Tue, 25 Feb 2025 11:55:21 GMT

This one is for those of you with a fat loss goal. The majority of us gals will have to aim for under 2000 calories when we have a fat loss goal - so this is how to make your weight loss nutrition feel like you are eating MORE not less. I have 8 tips for you to make sure you are staying as full and satisfied as poss!

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#34 The Slow Journey of Change

Fri, 21 Feb 2025 09:00:00 GMT

On this pod we discuss how to frame your mindset around expectations with your long term lifting goals, all the bumps in the road and how to not sabotage your relationship with the gym if you feel you’re stuck and in a bit of a rut physically and mentally.

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#33 Mental Prep & Cues for SBD

Fri, 14 Feb 2025 18:00:32 GMT

On this pod we talk about mental prep along with some highlighted cues that help with your Squat, Bench and Deadlift prep coming towards our final block of training for single reps in March!

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#32 Planning, Structure & Productivity

Tue, 11 Feb 2025 10:46:34 GMT

How much do you plan and structure your week? This is all about being proactive with your health and fitness BUT ALSO setting boundaries and giving time to the things that actually fill your cup too :-)

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#31 All about Creatine…

Fri, 07 Feb 2025 16:20:24 GMT

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#30 Potential Limitations of Vegan Protein Sources

Tue, 28 Jan 2025 19:07:26 GMT

Is vegan protein enough? Considerations with plant based protein sources. And ultimately just some HARD TRUTHS (ps this is coming from a place of love as a PB eater xx)

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#29 Your Weekly Energy Revival Guide

Thu, 23 Jan 2025 18:26:11 GMT

Here we talk about nailing the basics on Sunday to give you the best possible chances for success in your Monday - Friday work week. (We know it can be so so hard in winter)

https://drive.google.com/file/d/1SBN9PTW5zJ_rIQYKbnb-4Ait271VYySa/view?usp=drive_link

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#28 Fat Loss and Calories, Insulin and Carbs

Tue, 21 Jan 2025 14:11:25 GMT

DEBUNKING some of the confusing messages out there around fat loss... "calorie counting doesn't work" "insulin is what's making you gain fat" "carbs make you hold on to your fat reserves".

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#27 A Chat About Body Image

Mon, 20 Jan 2025 07:00:00 GMT

Body image - something we all have had highs and lows with. Or maybe just a lot of lows. But this is a little chat about what we can understand about body image and how it shows up in our lives. Because understanding something makes it a lot easier to navigate it in our brains.

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#26 Being Intentional in Sessions and Connecting to your Goals

Mon, 13 Jan 2025 13:40:30 GMT

Helloooo a bit of a longer chatty one today so plug in for your walk or commute. Talking a little about the things I've been exploring recently with my training in terms of priorities, energy, motivation and setting goals and potentially falling short. And some questions I want you guys to think about in terms of what the training is to you and how often do you connect with your WHY even in the simplest of ways. And how important it is every time you stay true to your word and how important that is for your esteem.

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#25 Catastrophizing, What Can We Do About It?

Sat, 04 Jan 2025 12:11:34 GMT

On this pod we talk about catastrophizing and what a negative filter is, and how we can override its beliefs, so your mind doesn’t get in the way of your well being and future goals.

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#24 Testing Week - Why Bother?

Wed, 18 Dec 2024 12:00:28 GMT

On this pod we discuss the importance of testing to see where you’re at and the positive psychological impacts it may have on your wellbeing throughout these harsher winter months.

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#23 Conquer The Emotional Cycle of Change

Tue, 10 Dec 2024 15:20:15 GMT

SEE THE DIAGRAM HERE

Want to succeed? Want to achieve things you never have before? We're talking Health and Fitness today, but this goes for everything in life. In order to CHANGE, you will go through the 5 stages of this emotional cycle.

Always feel like you end up quitting? THIS is for you. Looking for achieve something big. THIS is for you.

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#22 I’m Starting To Hit The Strength Limits For My Body, What Next?

Fri, 06 Dec 2024 18:18:50 GMT

In this ep we talk about programming and how you can’t be strong all the time, the risk of setting higher expectations for yourself continually and how to bring you back to your foundations of why you’re doing this!

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#21 Burnout - Are you Ignoring Your Body?

Sat, 30 Nov 2024 15:01:38 GMT

On this pod we talk about the signs of burnout and how they show up in the body as well as some potential strategies to counteract some unhelpful patterns we might have with the relationship to ourselves and our bodies.

Balance App:

(Meditation/Breathwork)

https://balanceapp.com/

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#20 Winter Energy Enhancers

Tue, 26 Nov 2024 14:10:47 GMT

Feeling the winter blues? Are you doing these 9 things to ensure your body and brain have the best chance of (dare I say it) FEELING GOOD at this time of year?

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#19 How You Perceive Weight Loss Will Determine Your Success

Tue, 19 Nov 2024 11:10:17 GMT

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#18 Struggle with a Mobility Routine?

Wed, 06 Nov 2024 13:57:45 GMT

We hear that after the mobility challenge - it's the one you struggle to maintain the most. So here are some pointers for you to take away and try when starting to implement a better mobility routine.

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#17 Dealing with Overwhelm…

Mon, 21 Oct 2024 14:07:16 GMT

On this episode we discuss the nurture to challenge scale, how to notice and respond when you feel like things are getting too much, what self care might look like for you and what counts as a result for YOU and NOT just the numbers you record on an App.

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#16 I Can't Stop Comfort Eating

Tue, 15 Oct 2024 13:31:31 GMT

Eating more when you are stressed is completely valid and normal. And ultimately understanding WHY you are doing this is important. This episode will re-frame how you look at your comfort eating habits and begin exploring how to use different coping strategies.

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#15 How to Get Out the Comparison Trap

Wed, 09 Oct 2024 14:04:33 GMT

These points will help you stay focused on your own journey, shift away from comparison & embrace YOUR progress.

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#14 Post Powerlifting Meet, what now?

Sat, 28 Sep 2024 13:47:22 GMT

Here we discuss ways to recover from a powerlifting meet, what to expect from yourself in the next week of training as well as things you want to push to the foreground for self care so you can rid yourself of fatigue as soon as possible!

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#13 Should I Use Protein Powders?

Tue, 24 Sep 2024 11:34:06 GMT

Here's Jo's protein powder spiel:

I always go for MyProtein. Best tasting and best price!

Before going vegan I would always use the Whey Protein. It's derived from cows milk. This is gonna look very sad 😂 but these are all the flavours I liked and have tried:

1. Chocolate orange

2. Cinnamon Danish

3. Pastel de nata (custard tart)

4. Sticky toffee pudding

5. Speculoos (like biscoff)

6. Chocolate coconut

7. Vanilla and raspberry

8. Salted caramel

9. Chocolate peanut

10. Dark chocolate and salted caramel

Then for the vegan ones I like:

Vegan blend (so made of a combo of soy, pea, hemp):

chocolate salted caramel

white choc and raspberry

cacao orange

carrot cake

vanilla

cereal milk

and theres a soy isolate one (just soy):

salted caramel

natural strawberry

coconut

vanilla

are the ones I've tried and liked!

I mostly have it in my breakfast oats, or in a smoothie… Or even as milk with cereal. Sometimes half a scoop mixed into some yoghurt too.

You ca also use them to make protein pancakes and mug cakes etc. Lots of recipes online for that

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#12 Deadlift Set up!

Thu, 19 Sep 2024 12:14:22 GMT

https://youtu.be/HvUTdJZqa2Q?si=YWFWOJ_VmHHPRGGg

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#11 Bench Press Set Up!

Thu, 19 Sep 2024 12:00:10 GMT

https://youtu.be/RS018I3YYz0?si=f3aMqi9oG7_tN0w3

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#10 Low Bar Back Squat Set Up!

Thu, 19 Sep 2024 11:49:19 GMT

https://youtu.be/WwERwKr4AAE?si=F3xqBdhui2zZfFX_

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#9 What is bracing? Why do it?

Thu, 19 Sep 2024 11:42:41 GMT

https://youtu.be/968vIY59HWg?si=u5UzwHi_d6h7GvMK

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#8 Powerlifting meets - what are they? and what to expect

Thu, 12 Sep 2024 09:10:08 GMT

In this pod we talk about the ins and outs of powerlifting meets, what to expect? What does it feel like on the day? What to bring, and how to fuel!

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#7 What’s a single? What’s a back off set?

Tue, 10 Sep 2024 14:48:11 GMT

Understand the powerlifting terms Topset single - back off set and why we use them to get stronger!

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#6 What are percentages? Why use them?

Tue, 10 Sep 2024 14:25:49 GMT

Why use percentages? Are they overcomplicating things? here’s when to use them!

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#5 Are you hitting the right RPE?

Tue, 10 Sep 2024 14:15:36 GMT

Are you worried you’re training hard enough? Or maybe you’re overdoing it and keep feeling burned out? Here’s what RPE does for you, your body + nervous system and why we use it.

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#4 Why do Conditioning Sessions?

Tue, 10 Sep 2024 10:45:27 GMT

Why we run conditioning sessions, how we want you to approach it and why it's not about just killing your lungs...

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#3 What to Eat Before and After a Session

Tue, 10 Sep 2024 10:33:16 GMT

How soon before? What kinds of foods? There's a simple answer - but as usual, this is person dependent. Have a listen to see what you should consider eating before and after your sessions.

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#2 What is RPE?

Tue, 10 Sep 2024 10:29:53 GMT

What does RPE mean? How do we use it in strength training? What’s it for? Are we over complicating things? All of these questions answered in this short pod! :)

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#1 Welcome to the THRIVE Members Podcast

Mon, 09 Sep 2024 08:10:06 GMT

An introduction to your new members podcast!

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#60 What I'm doing to Prepare for my Beach Holiday

Mon, 15 Apr 2024 11:17:53 GMT

Here's a low down of my 8 week shred in the lead up to my beach holiday - no only eating 5 days a week, juice cleanse, 2 hours cardio per day and no alcohol will touch these lips!!

Lol joke. Welcome to the real world, and have a listen as to how I am preparing for my holiday. And how you should approach the lead up to yours!

COMPLETE MY MARKET RESEARCH SURVEY AND WIN £100! Before Friday April 19th :-)

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#59 What is the ideal weight?

Fri, 01 Mar 2024 08:39:00 GMT

Do you have a goal weight on the scale? Or in the past, have you ever lost weight, hit your target then felt like you were HOLDING ON for dear life to try and keep it there?

Today we talk about what is realistic in terms of changes on the scale and why it actually might be a different number to what you think...

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#58 How Balance Health, Work and Fun

Wed, 14 Feb 2024 13:00:18 GMT

Can it be done? It sometimes feels impossible to feel balanced in all the areas that are important to you... But perhaps that's just how it is. And the sooner we learn how to navigate that - the quicker we'll succeed in those areas.

I share my tips I use to help maintain some balance in times where life feels demanding.

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#57 Using Food as A Reward?

Tue, 06 Feb 2024 13:04:59 GMT

Do you always need a lil treat? Is it holding you back from sticking to the nutritional habits you would like to to reach your bigger goal?

I get you. It's totally normal. And something that often comes up with clients.

Today we talk about those scenarios and how to break free of this habit.

This is a BIG one if you are someone who uses food to soothe after a tough day at work or during a stressful time.

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#56 Ins and Outs of 2024

Wed, 10 Jan 2024 15:51:55 GMT

Brighton based and looking to learn to lift? Get stronger, fitter and more confident in our all-female group programme STRONGER.

Here's what our current members have to say

Here are our current training times (Jan 2024)

Monday 4:30pm, 5:30pm and 6:30pm

Tuesday 7am and 6:30pm

Wednesday 9am, 4:30pm and 6:30pm

Thursday 8am and 5:30pm

Friday 5:30pm (a mix of boxing and strength)

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#55 Imperfect Action = Real Habit Change

Thu, 23 Nov 2023 11:53:59 GMT

WE LOVE imperfect action. And I fully believe it what helps you shift your mindset out of a constant start/stop cycle when it comes to your health and fitness.

It's a classic hare and tortoise story. But how can we apply it to our health and fitness? We don't want tortoise speed results... But I want to prove that you can make BIG changes to your health with little adaptations to your habits and approach.

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#54 You Genuinely CAN... A Promise From Me

Thu, 09 Nov 2023 12:33:51 GMT

SO SO often I see women don’t get results or make the changes they want to make with their lifestyle

Because they have already told themselves they can’t.

They believe so deeply that this is just how they are,

The believe that change doesn’t happen to them.

They aren’t like other people…

The moment you think like this - the moment you start the self fulfilling prophecy.

You wait til you “fail” and say “well this is what always happens.”

How amazing would it feel to break free of that?

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#53 What you Can Achieve with 20%

Mon, 23 Oct 2023 15:26:42 GMT

There's 20% of the year left, yet people are holding off investing time and energy into their health until the new year? EH?

20% is the difference between an A grade and a C at school. Would you be willing to drop from an A to a C if someone gave you the choice? Of course not!

We talk today about the importance of imperfect action, and challenge the societal norms of new years goals and putting yourself at the bottom of the pile around Christmas.

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#52 Hate Cardio? Listen Up

Tue, 17 Oct 2023 12:25:33 GMT

Most women who join STRONGER tell me they hate cardio. Hence why they find such a love in strength training! It's so different to any kind of typical exercise they have tried in the past.

And trust - I am defo strength over cardio too. BUT, I firmly believe if you hate cardio, it's because you've not done it *right*. And I'm here to give you an insight into why, and how to approach it moving forward. Because let's face it, doing something that's good for our cardiovascular health is certainly a win!

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#51 Are you Paying into your Physical Pension

Tue, 26 Sep 2023 14:07:45 GMT

I bet you every month you contribute to your pension. So that, when you are older, you can retire and do whatever you want. And have the financial freedom to do so.

But are you considering, the fact you may lose your physical freedom?

We talk today about the importance of investing into your physical pension so you have a body that gives you the most out of life.

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#50 Here’s What to do if You’ve F***ed Up

Wed, 20 Sep 2023 08:12:18 GMT

If there's one thing I can say will be 100% inevitable when it comes to your health and fitness journey, is that you will have slip ups.

No matter how big or small, though, it's how you deal with them that counts.

We talk about what to do when you overeat, feel annoyed/shameful/guilty/demotivated, then feel like you go into a spiral veering away from your ultimate goals. How do we deal with it?? When we feel like we just keep doing "good" then suddenly it goes "bad".

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#49 Look, How Much Do You REALLY Want it?

Wed, 20 Sep 2023 07:59:25 GMT

Do YoU wAnT iT eNoUgH?? Is something you will hear the average gym bro say when he hears anyone show even a moment of not full 100% dedication to the cause.

But, and I don't often agree with the gym bros, there is maybe a grain of truth in it.

Maybe you don't want it enough. And that's why you're struggling to stay consistent and motivated.

Before you get defensive, hear me out...

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#48 The Vehicle to Success in your Health & Body

Thu, 07 Sep 2023 09:50:11 GMT

Are you in the boot? The backseat? The passenger seat? Or are you the driver?

And how can we all be more driver?

This one will give you a rocket up the bum to get out there and chase your health an body targets!

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#47 Are you a Perfectionist? You need to hear this.

Thu, 24 Aug 2023 11:09:50 GMT

I'm gonna say it - your perfectionism is getting in the way of you reaching your health and fitness goals. In today's pod, we talk about what the underlying themes are when it comes to perfectionism - and why THEY ultimately may be the reason you are struggling to move forward.

So, listen up, and get ready to face some slightly uncomfortable truths!

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#46 Five Strategies for Self-Employed Women to Upgrade Their Health & Body

Wed, 16 Aug 2023 16:10:38 GMT

Running your own biz? Work as a freelancer? Perhaps you're a creative and your career means your schedule is never the same two days in a row!

Trust me, I know how tough it can be to prioritise your health and body when running your business... And that's coming from someone running a health and fitness business.

Here are 5 strategies that have worked for me and my self employed clients when it comes to getting their health and body back on track.

Join STRONGER if you are Brighton Based :-)

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#45 ”I’ve not got time!” Use This Method to Prioritise Your Life

Thu, 10 Aug 2023 09:42:10 GMT

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#44 Are you using Health and Fitness to DAMAGE your lifestyle?

Wed, 19 Jul 2023 13:10:42 GMT

I'll be the first to admit I've used my nutrition and training in a negative way. I've abused my body through overtraining. I've controlled my food to numb and make me feel like I have SOME control when my life felt out of control. I've also gone the other way where I've used overeating as a coping mechanism through uncomfortable situations.

Resonate? Today we talk about how you might be using your health and fitness goals in a way that could be negatively impacting your overall wellbeing. Remember, we are here to promote our training and nutrition in a way that complements our life, not complicates.

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#43 Stress is Killing Your Fitness Progress

Tue, 11 Jul 2023 13:58:50 GMT

It is inevitable that we will have periods of high stress in our lives. But what about when the stress is staying around for a while? Do we let it impact our fitness results? OR do we find tools to help manage it?

It's the latter, of course...

In this episode we talk about WHY you should care about stress when it comes to achieving your health goals, and how we can implement day to day techniques to keep on top of stress.

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#42 Ten Hacks to Simplify your Nutrition

Mon, 26 Jun 2023 13:18:40 GMT

Want to make your nutrition feel more effortless? Here's 10 tips to ensure you are spending less time on your nutrition, but getting more or what you need to get you closer to your health and fitness goal.

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#41 Your Expectations Determine your Success

Wed, 21 Jun 2023 12:16:49 GMT

It's certainly motivating and can be helpful to set a time scale on your goal. It means it creates urgency and gets you moving. However, where you see yourself at the end of that time period can seriously determine both your journey there and more importantly, whether you MAINTAIN the result.

Are the 12 week shreds we see on Instagram real? What is actually a realistic goal to set when we are looking to tone up? How do we find the balance between creating a motivating target but not being unrealistic?

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#40 Body Image in Summer

Thu, 15 Jun 2023 12:33:23 GMT

Do you feel your body image always takes a hit when the summer months roll down? There's probably lots of valid reasons for that. In this episode, we discuss where these low body image feelings come from and how to navigate them.

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#39 Mindset Fixes to Improve your Fat Loss Progress

Tue, 16 May 2023 14:27:26 GMT

A fair few of my team are dieting in the lead up to summer. And 9/10, we all know what we need to do in order to lose bodyweight.

But unfortunately, human beings aren't as black and white as calorie deficit. The internal narratives we tell ourselves can have a HUGE impact on our adherence and therefore our overall chances of being successful with fat loss.

Do any of these points apply to you? Let me know on Instagram:

Jo's Instagram

STRONGER - Female Small Group PT Programme

Book a discovery call

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What is STRONGER?

Wed, 03 May 2023 08:37:13 GMT

Are you Brighton based? Looking to make exercise actually FUN and engaging? AND the results you want are stronger, fitter, more toned and more confident with using weights?

Look no further! Here is a rundown on what to expect when you join STRONGER - my female small group personal training programme.

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#37 Should I lift heavy to get toned?

Tue, 21 Mar 2023 14:49:11 GMT

Light weight and lots of reps? Or heavy weight and low reps? Will the latter just make me bulky?

We have a wee chat today about what weight is best suited when you have a goal of becoming more "toned" or "athletic-looking". And then delve a little more into the other considerations when you have this aesthetic goal.

This is for all my gals looking to feel strong and fit going into summer!

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#36 Have you Been Feeling Low Too?

Thu, 09 Mar 2023 11:19:32 GMT

I've been seeing lots of big drops in motivation recently from my clients, other trainers I work with and to be honest, myself!

How much can we blame on this rubbish winter that is never ending? And what does it take to get out of this hole we have fallen into?

If you've been struggling to get going the last few weeks, this is going to guide you back on track.

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#34 Why You’re Not Seeing Results in the Gym

Mon, 13 Feb 2023 12:35:14 GMT

Thought you were gonna start lifting and instantly get a peachy bum, toned arms and solid legs? Muscle building is a tough and long process. And if you are leaving these THREE things we are discussing today on the table.. Phew - you're screwed.

If any of these three factors have a wee voice in your head saying "Oops, that's me!" then take my advice in this episode. I know that from there your training will BLOW up.

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#33 Higher Standards = Higher Success

Tue, 17 Jan 2023 13:00:31 GMT

One of the KEY indicators as to whether one of my clients will be successful in their health and fitness goals is their personal standards.

If someone approaches me who is driven and holds high standards in other areas in their life, I know they will find a way to translate it over to their body goals.

Listen to this podcast to find where YOU can level up your personal standards. And, help identify those areas where you are playing small that will unlock the path to you getting that results you are chasing.

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#32 Don’t Make this Nutrition Mistake in January

Thu, 12 Jan 2023 15:01:56 GMT

Love me a wee January health kick. By the time the new year comes round my body is almost begging me for some movement and fresh food. We all seem to HATE the middle ground though, and instead of doing just that - some movement and fresh food.. We CUT all alcohol, TRAIN 5 times per week, START running, REMOVE anything remotely "unhealthy" from our diet. And the chances of it lasting through Feb too? Minimal.

Here's the hack to strike the RIGHT balance this Jan so you feel good, make progress with your body goals and create something sustainable to get you results through the rest of the coming weeks and months.

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#31 Scared of Christmas Weight Gain?

Mon, 28 Nov 2022 16:02:29 GMT

There's lots of social events coming up. The main thing you should be feeling is excited to get your sparkly dress on and catch up with pals. But perhaps you are feeling a little anxious that all these meals and drinks will end up causing you to regress your fat loss progress or perhaps gain even more weight?

I get you, I've been there. This ep will be super useful if you are having those feelings in the run up to Christmas.

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#30 Combatting Cavings

Thu, 03 Nov 2022 14:23:24 GMT

Frustrated at the fact you get to the end of each day and "f*** up" by overeating on chocolate, crisps, sweets, bread or cake?

Yup - you and almost everyone else in the world.

Why do we do it? Where do they come from? Is it a lack of willpower?

I give you some insight into where your cravings may be coming from (hint, it's not "you're craving chocolate because of a lack of magnesium. Eat some broccoli....")

Let's get curious about our cravings!

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#29 How to Use the Scales to Measure Fat Loss

Fri, 28 Oct 2022 12:04:21 GMT

The scales. Glorified by slimming groups. Demonised by Instagram. As usual - the reality lies somewhere in the middle. If you feel like your morning weigh in impacts your mood for the rest of the day, this one is for you.

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#28 The Best Time Saving Health and Fitness Tips

Wed, 19 Oct 2022 13:49:55 GMT

Time. The one thing we NEVER have enough of. As a coach, this is one of the main struggles my clients have when they first approach me.

I'm not saying I can suddenly free up your schedule.. But what this episode will do is alert you to areas of your life that you could be saving time on AND considerations to make around the timings of your training and diet.

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#27 Navigating Your Goals Whilst Sick

Mon, 10 Oct 2022 15:25:08 GMT

I am writing this with a nice hot tea and a box of tissues. Yes, it's that time of year when EVERYONE has a cold. Even some of you have the flu.. Or even the dreaded VID!

Anyway, I know it can be super frustrating when you are in a good routine with your habits but then feel like a cold throws a spanner in the works and throws you off track.

Well, here's how to tackle it.

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#26 Training Around your Menstrual Cycle

Thu, 25 Aug 2022 16:04:03 GMT

We go over what happens to our body and hormones during different phases of our cycle. Then how it *could* impact our training. What we realistically should or need to do around these times.

Drop me a follow on Instagram @josephinechristie_

www.josephinechristiefitness.com

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#25 Tone and Thrive

Tue, 16 Aug 2022 13:24:59 GMT

Looking for some guidance, accountability and support with your health and fitness goals? Here I go through whether you would be a good fit for coaching, the coaching process, and what is required of you to get your results.

Right now, I am running a FREE 2 week trial for Tone and Thrive. Here's the link to sign up.

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#24 How Important is Routine for Your Results?

Fri, 12 Aug 2022 11:05:25 GMT

"I just can't get back into my routine" is one of the most common things I hear as a coach - especially when coming back from holiday. And it's understandable! But are we putting TOO much emphasis on creating a consistent routine in order to achieve our goals?

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#23 Plant Based Diets

Tue, 09 Aug 2022 12:43:11 GMT

Talking all things plant-based. Is it healthier? Will it impact my physique goals? What do I need to consider? And the big one - how do I get enough protein?

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#22 Let’s Build Some Glutes

Wed, 22 Jun 2022 13:38:22 GMT

We are back with a fun pod about how to build a boooooty. Going over all the details in terms of nutrition, training and recovery ensuring you know how to reach those glute goals.

Looking for coaching? Check out my Tone & Thrive programme here:

https://josephinechristiefitness.com/tone-and-thrive/

(Let's build those glutes TOGETHER!)

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#21 What you NEED to Know Before Fat Loss

Tue, 26 Apr 2022 15:02:37 GMT

My top 8 common mistakes I see people make when entering a fat loss phase.

1)unaware of calories

2)following fads & not understanding energy balance

3) all or nothing mindset

4) weekend warriors

5) not paying attention to activity

6) continuing to diet despite having a poor relationship with food

7) dieting when it’s not aligned with values

8) lack of patience

Listen in to find out more :-)

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#20 ”I want to lose fat THEN build muscle”

Wed, 13 Apr 2022 14:48:33 GMT

If this is a goal of yours, this podcast is going to go through the best approach!

Hint hint, it's perhaps not what you think, though.

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#19 Maintaining your Fat Loss Results with Callum Waldron

Tue, 05 Apr 2022 14:21:15 GMT

Fat loss is one thing, but the ultimate goal is maintaining those results for the rest of your life, right? But what does that actually take? What do we mean by a "maintenance" phase? This one may make you reconsider how you approach dieting - and that's a good thing.

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#18 The Real Impact of Alcohol on Your Results

Mon, 21 Mar 2022 15:18:11 GMT

This is coming to you on the back of a heavy night and numerous client check-ins saying the same!

Are your big weekends holding you back on your goals? To what extent?

Covering the impact of alcohol on goals like fat loss and how we can get around it without cutting out the bevs completely.

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#17 What Are We Doing? (IWD, Body Image, Dieting)

Tue, 08 Mar 2022 14:18:28 GMT

Happy International Women's Day. This pod was inspired by the amount of discounts I got into my inbox from companies wanting to profit off of IWD. Lol.

Furthermore, discussing Body Image in women and why we need to actually take control and step up now.

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#16 Self Sabotage

Thu, 03 Mar 2022 14:18:55 GMT

We've all been there. But why? Why do we do it? It's super frustrating. But few take the time to actually identify the root causes to why we are holding back in life.

So I chat about

1)What is self sabotage?

2)What causes it?

3)What things are keeping us in that cycle?

4)How to start your journey to overcome it

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#15 Are You Playing the Blame Game?

Mon, 21 Feb 2022 15:50:12 GMT

This week I'm talking personal responsibility. Cracking the whip. Cutting through the bullsh*t. Channeling my inner motivational speaker (lol joke guys).

HOWEVER, this simple change in mindset was what really allowed me to build my business, improve my relationship with myself AND those around me, and just feel like I'm making sh*t happen in my life. It's not just happening to me.

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#14 Stop Trying to be Perfect

Tue, 15 Feb 2022 14:48:12 GMT

The perfectionist mindset is the enemy of action. Discussing how waiting for the "right time" or striving for "perfection" in your training, nutrition and fitness goals can be holding you back from every getting to your destination.

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#13 We Need More Self Awareness

Mon, 31 Jan 2022 13:31:43 GMT

Inspired by some incredible progress with my clients, I wanted to chat a little about self awareness. Something I think so many overlook in their health and fitness. If you aren't aware of how you react to things, WHY you do certain actions... You're going to have a tough time reaching your goals.

APOLOGIES for the knocking sound of the wire on my mic at points!

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#12 Fat Loss Without Calorie Counting

Wed, 26 Jan 2022 12:31:41 GMT

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#11 The Fundamentals for Gym Newbies

Wed, 19 Jan 2022 15:19:17 GMT

Looking to include more weights into your workouts? Perhaps you've never had a gym membership before... Or maybe you have for a while but haven't ventured beyond the cardio machines.

Here are 8 tips to get you started into your weight training journey. Enjoy!

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#10 How to ACTUALLY Hit Your 2022 Goals

Wed, 05 Jan 2022 14:38:09 GMT

I love a good new years resolution/goal setting session. What a nice way to get you fired up and brighten a dark January.

The issue is - people set themselves the "wrong" goals in January. Ones that actually are not important to them... Or goals that don't align with their life and values... Or the goals they set and the path they take to get there are just impossible.

In this episode, I go through almost a "screening test" for your goals to ensure they are actually RIGHT for you. Meaning you are 1000x more like to achieve them and feel motivated to work towards them.

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#9 Let‘s Talk About Christmas

Tue, 14 Dec 2021 10:59:19 GMT

How are you "tackling" Christmas? Where I stand and what my advice is during this time of year.

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#8 10 Reasons Why Your Fat Loss is Failing

Fri, 03 Dec 2021 11:33:19 GMT

Struggling to make progress with a fat loss diet? Perhaps you've dieted in the past and haven't seen results.

Here are 10 reasons things might not be going as planned.

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#7 Identity and Your Success

Wed, 24 Nov 2021 15:11:43 GMT

How we see our own identity is so crucial to making positive changes to health and fitness. I often see clients self sabotage and get frustrated in their fitness journey due to HOW they see themselves.

Let me know if this pod resonated with you!

Jo :-)

@josephinechristie_

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#6 The Motivation Hack

Wed, 17 Nov 2021 16:32:23 GMT

So many clients tell me that the reason they didn't hit their goals in the past was down to a lack of motivation.

This podcast is to change your perception of motivation.. And to explain that perhaps it's actually pretty un-important when it comes to achieving long term success with your health and fitness.

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#5 Overeating

Thu, 11 Nov 2021 19:35:54 GMT

Is your progress being stalled due to regular overeating? I want to get down to WHY you are overeating. Is it emotional? Is it boredom? Is it over restriction?

This episode will give you tools to help combat overeating - so you can progress with your health and fitness goals.

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#4 10 Tips for Building Gym Confidence

Mon, 01 Nov 2021 17:46:22 GMT

That feeling when you walk in the gym.. Pulse starts racing.. Feeling a bit hot.. Feel your cheeks going flushed. Sound familiar? Trust me, that used to be me.

All these 10 things helped me overcome that gym anxiety. And I want to know if they are useful for you too :-)

Reach out to me on insta @josephinechristie_ if this podcast helped you. I would love to know!

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#3 Body Image

Thu, 28 Oct 2021 12:02:10 GMT

We all struggle with it from time to time. Why are we just sitting back and accepting it? Or waiting for it to improve WHEN our bodies have reached a certain point.

Covering:

What is body image

Why dieting is associated with LOWER body image

What we can actively do to improve our body image

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#2 Build Your Meditation Practice with Jacqui Christie

Mon, 18 Oct 2021 15:51:03 GMT

Today I am joined by no other than my Mum!

She is a clinical aromatherapist, owner of Organica J, and a Calmologist.

Having helped me introduce regular meditation into my life, I wanted to bring her on to help you out too.

We discuss how she became a Calmologist, the benefits of meditation, and where to start.

Find Jacqui at:

@organicaj

www.organicaj.co.uk

jacqui@organicaj.co.uk

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#1 Welcome to the Podcast

Mon, 11 Oct 2021 15:33:21 GMT

A little introductory episode and a bit about myself and my ethos. Going through my journey from sporty childhood... To influencer victim... To bodybuilder... To just wanting to feel bloody good.

@josephinechristie_

Hosted on Acast. See acast.com/privacy for more information.