Uh oh....it's that time of year!Yes, the Christmas holiday period is here and that means it's time for us to completely undo the past 11 months of hard work by completely overindulging on all the bad food we'll be forced to eat and put on all the weight we'll spend next year trying to lose!...or is it?Our Christmas gift to you is The Christmas Weight Loss Survival Kit.This kit will arm you with everything you need to not only survive the onslaught of bad food and social events this Christmas, but how to keep on track with your weight loss goals and come out the other side confident and ready to attack the new year in style!Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

We wrap up the season with one final Q&A. We love answering your questions!"What kind of meal prep containers do you recommend? Any specific brands or styles?""I struggle with going out to dinner with friends/family and how to order food/drinks. How do you deal with the emotional aspect of ordering healthy but not feeling satisfied...or not feeling guilty for ordering something that maybe not be beneficial to your plan but it's what you wanted?""Is there a good cookbook that recommend?""My question is more about healthy lifestyle than weight loss as such. How do you introduce a healthy lifestyle to children?""How do you maintain focus during the invisible success?"Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

It's that time again, where we answer YOUR questions!"Is weight gain in perimenopause real and what advice do you have for women at that point in their lives when we're so busy with kids, careers, caring for elderly parents and trying to keep weight down""Is it safe to workout way past your max heart rate? To make sure you are working intense enough?""How common is it that people have to find new trainers?""What are the most important numbers to look at on a nutritional table, for things like sauces etc. How can you tell if they are going to work with a healthy eating plan?""My question is about the rule of proximity. Do you have any suggestions on how to avoid the nibbling while at work?""After your initial weight loss, have you guys ever tried to intentionally gain weight or bulk? If so did you have to overcome any mental hurdles?""I am a calorie counter and a daily exerciser - what is the main focus for you? Do you focus on habits or calories?"Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

Ever feel like you're burned out?In this episode of the show we talk about the signs and symptoms that you're just stretched too thin and are either at risk of burning out, or you are already there.But in our usual style we also give you strategies you can implement to get out of the funk that you're in, or even better, prevent it in the first place!Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

In the previous 3 episodes we spoke with you about where, and how to start. We taught you how to create, implement and assess the fundamental tools you need to succeed.But there's something that underpins all the work. Something where, without it, people find themselves struggling with consistency, or thinking they don't enough "motivation" or "willpower".In many cases unfortunately, people give up altogether.In this episode we teach you about how to identify your anchor point. The reasons that underpin why you would do the work in the first place.We all need reasons for change. What are yours?Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

You've had enough and you've made the big decision - it's time to change.You know what you want to achieve and even more importantly, you know why you want to do this....but where do you start?In this third and final part of the series we give you the details on how and where to start, working on the same basics we live, breathe and teach ourselves.These are the basics we always fall back on when things get tough, and are the basics we teach all of our clients from the moment we accept their application to work with us.They are universal, holistic and timeless. More than that, they can be adapted and adjusted to apply to any person in any situation.Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

You've had enough and you've made the big decision - it's time to change.You know what you want to achieve and even more importantly, you know why you want to do this....but where do you start?In this second of a three part series we give you the details on how and where to start, working on the same basics we live, breathe and teach ourselves.These are the basics we always fall back on when things get tough, and are the basics we teach all of our clients from the moment we accept their application to work with us.They are universal, holistic and timeless. More than that, they can be adapted and adjusted to apply to any person in any situation.Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

You've had enough and you've made the big decision - it's time to change.You know what you want to achieve and even more importantly, you know why you want to do this....but where do you start?In this first of a three part series we give you the details on how and where to start, working on the same basics we live, breathe and teach ourselves.These are the basics we always fall back on when things get tough, and are the basics we teach all of our clients from the moment we accept their application to work with us.They are universal, holistic and timeless. More than that, they can be adapted and adjusted to apply to any person in any situation.Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

Sometimes the things you need to hear aren't always the things you want to hear.In this episode of the show we deliver some clear reality checks when it comes to successful weight loss.Some of these will apply to you right now. Some will apply to you later on. Either way you'll be relating to everything we talk about in here at some point along your journey! Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

We're back!In this episode we give you a preview of some of what's to come for this season, as well as some updates on our sister shows that we recommend listening to!Check out the other shows on our network!The PCOS Podcast hosted by Megs and The MILFF Podcast hosted by Andy are specifically for women suffering with PCOS and busy mothers respectively who want to look, function and feel their very best.Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

One more for the road!We REALLY wrap up our first season of 2022 by answering MORE of your questions!1. When starting out for cardio and also weights would you guys have a pre-workout drink beforehand?2. Medical help with weight loss like duromine? What are your thoughts about it?3. I want to add a 3rd day in, but with all my other activities, I'm having trouble finding a spot for it. I'm concerned adding a 3rd lifting day wouldn't leave any "rest" days, really and I don't want to end up hurting myself. I also don't want to give up any of my sports related activities (playing is my happy place).Should I not worry so much about adding a 3rd lifting day in? My reason for wanting a 3rd day is to get more practice in and see some better gains in the strength department.Is this just going to be one of those "you have to make a decision" scenario or is there a clear path you would recommend?4. What are your thoughts on intermittent fasting?5. Is there the possibility of y'all selling a cookbook?6. What would you recommend for increasing weight when there isn't the option to increase by one or two pounds at a time?7. I work in a busy maternity unit and work shifts. I do night shifts once or twice a fortnight. Night shifts are a real valley for me I usually only get a hour or so sleep before hand and after for that day. I also tend to snack on the food people bring in over the night which is usually potato chips, pizza and cake and the next day my zombie day I crave fatty carby foods. I try to resist but I'm usual exhausted and have no time on the shift so pick at things on the go. Any advice you could give to help me better manage this would be greatly appreciated. 8. I tried Creatine and it really made me retain water. Did you have that problem? What am I doing wrong?9. Loose skin on clients that have lost weight...if they have lost a lot of weight or they are older clients that have lost weight. Not seeing the results besides the loose skin even tho they are putting in the hard work day in day out. They know they have muscle under it, but can’t visually see it. What do you advise them to do?10. I have been lifting weights for 6 months or so and made huge gains early on mostly due to gaining confidence in what I am doing and better technique. My question is, what’s a realistic reasonable increase to expect? I’m looking at this from the perspective of goal setting for the next 6 months so my goals won’t be unrealistic or on the other hand not challenging enough.11. What are your thoughts on plant-based nutrition/eating?12. What do you guys think about pre-workouts but also weight loss medications and intermittent fasting?13. Matt talks about Courtney’s roasted pumpkin a lot, so Courtney- what exactly do you put in it and how long/temp do you roast it? And dumb question, are pumpkins available year-round in grocery stores?14. How much thought do you put into meal prep? What I mean is: are you really not taking macros into consideration? Are you thinking calorie intake?15. I have been seeing people with high protein intake (from food not powders) even people doing keto diets who seem to get better results over time- better muscle definition, less body fat. What are your thoughts on that? Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just...

It's that time of the season again!We wrap up our first season of 2022 by answering your questions...1. What are your thoughts on meal delivery services like Hello Fresh (meals only) or Hungryroot (meals plus groceries)?2. I work evening shifts with call and sometimes I only get a few hours of sleep a night. Would it better to skip a workout the next day or do a workout even if I can’t give it my all being so tired?3. I’d like some information about weight loss during and leading up to menopause. I’ve read that leading up to and during menopause, the body hold onto fat cells, as they contain oestrogen. Is that correct and are there are any tips for weight loss during this time?4. You’ve mentioned it’s beneficial to have a break between training programs. Does this just relate to weight training or does It include cardio?5. Sometimes I feel nauseated during weight training sessions. What is the best way to avoid this? Is it a question of not enough food (or the right kind of food)? Not enough water? I try to make sure on top of those things, but sometimes I still feel sick. 6. You talk about not weighing yourself, that it doesn’t matter if your making real change you will see it. I agree but why bot get on the scales 2-3 times per week to measure progress. Can you expand on this?7. What are your thoughts on incorporating a fat burner and creatine into a daily routine? I have recently started adding weight training into my routine and both of these were recommended to me. Do you think adding supplements like these make a difference?8. How do you overcome temptations for snacking between meals?9. I know I need to to change one thing at a time and I started with cutting down how much I eat fast food. I made a plan to limit the amount each month. How do I know when I am ready to move on to another goal? My all or nothing mentality wants to speed things up but I’m trying to break the cycle!10. What is something I can focus on in terms of my next nutritional goal? For example increased vegetables or making sure all meals are a balanced meal? I’m not sure how to measure progress.Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

We have spoken so much since starting our show about the importance of small wins; recognising, acknowledging and appreciating them.We've also spoken at length about how the small wins are what add up to the big goals we set for ourselves.So in this episode we acknowledge some of the small wins we've each had individually over the years and how they've helped us.What small wins have you had since you started?Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

We talk a lot about playing the long game, how this is about the journey rather than the destination.Yet building a long-term mindset is much easier said than done, and it starts with recognising the signs of a short-term mindset and working to shift that way of thinking to something more long-lasting, sustainable and healthy.In this episode of the show we give you our top 10 signs that you have a short-term mindset. The most common signs we see in our line of work and have gone through ourselves along the way...and what can be done to turn them around.Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

Can you tell the difference between your peaks and valleys?Do you have an understanding of how much your valleys may be holding you back?In this episode of the show we discuss the differences between your "best" and your "worst", and the importance of raising your bottom line over time to ensure you're moving in the right direction.We give our own personal examples, as well as the most common examples we see in our own clients.From there we give you tips on how to take action with your own peaks and valleys. It's one thing to learn, it's another thing entirely to implement!Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

Consistency.It's a word that is thrown around a lot, but in practice very few people know what it really means, the benefits it provides and what is required to achieve it.In this episode of the show we break down what consistency means to us, how to easily spot inconsistency and what you can do to build up towards it...Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

"I'm bored, I need to mix up my training program""This person I follow on Insta changes their workouts each week, maybe I should too?""The workouts just aren't fun anymore, can I please do something different?"Sound familar?In this episode of the show we share with you the boring (but necessary) truth about what's really involved in successful training programs.We use our own training history as examples, and explain why the most successful training programs out there are also usually the most boring!Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

In this episode of the show we share with you our personal lists of the superpowers you need to succeed on your weight loss journey!There will be some you expect, and a few that might surprise you...Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

No one is harder on us than ourselves. To the point where we inflict upon ourselves the sort of treatment and negative self-talk that we'd never use on other people.Why are we so often OK with being absolute dicks to ourselves?In this episode of the show we give the most common examples of how we mistreat ourselves through our weight-loss journey.We then wrap the show up with practical tips and experience on what you can do to cut yourself some slack and stop being such a dick to yourself!Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.

We're back!We kick off Season 7 with a preview of what you can look forward to over the coming months. Our episode list for this season is as follows...- Why consistency matters- Why you should stop being a dick to yourself- The superpowers you need to succeed- Are you in it for the wrong reasons? Short term mindsets- Understanding peaks and valleys- Learning to love NO- The boring truth about successful training programs- Weight Loss Q&AWe're excited and we hope you are!Join us in our Facebook group and introduce yourself! The knowledge we share on our podcasts comes from our own personal experience as well as our professional experience helping people around the world just like you change their lives inside and out. To find out more about how we help people just like you and to apply to work with us, CLICK HERE. All we do is create this podcast and change lives.