Shows
Kate Hamilton Health Podcast#75 - Chelsea Pullinger: the empowerment of a sustainable healthy lifestyleIn this episode I chat with online coach Chelsea Pullinger. We both share a very similar mindset when it comes to health and fitness - sustainability!!We have a fab conversation about:-sustainable weight loss-lifestyle habits outside the gym-having a strong why-how to deal with challenges-self-love vs goals-strength training-planning and preppingIf you'd like to connect with Chelsea you will find her on Instagram @evolvewithchelseaMusic by...
2024-06-181h 06
Evolve With Chelsea#113 - PMS Symptoms & Tips, Prioritising Gym Over Other Things, how to get back on plan after being illCommunity Check-In Topics Covered:
sleep and how it impacts our hunger
nutrition slip-ups on the weekend
PMS and how to deal with it
January and the low mood it brings
How to get back on plan after being ill
Choosing your hard
Struggling to make time to get to the gym
+ more
Next intake of Evolve in 6 - your ticket into the Evolve With Chelsea Community starts 12th Feb - CLICK HERE to sign up and get more info.
Hope you enjoy the episode.
2024-02-0656 minEvolve With Chelsea#112 - can you get rid of arm cellulite, failing to lose weight, feelings of guilt that never go awayCommunity Check-In Topics Covered:
never feeling full despite hitting the protein target
Feeling guilty for not ticking things off when you are ill
Failing to lose weight on the scales despite feeling stronger and more toned in my clothes
Cutting calories and doing extra cardio for the wrong reasons
is there a away to get rid of arm cellulite
+ more
Next intake of Evolve in 6 - your ticket into the Evolve With Chelsea Community starts 5th Feb - CLICK HERE to join the priority list to find out more and get...
2024-01-2351 minEvolve With Chelsea#110 - The Scales Increased Over Christmas, Wanting to chuck it all in & go back to slimming world & the best diet for weightlossEvolve With Chelsea Community Check-In Topics Covered:
Increase in scale weight after Christmas and what to do
Having zero motivation to workout or eat healthy
Managing looking after your kids whilst being sick
Finding time to workout
Wanting to chuck it all in and go back to slimming world
The best diet for weight loss
Next intake of Evolve in 6 - your ticket into the Evolve With Chelsea Community starts 5th Feb - CLICK HERE to join the priority list to find out more and get exclusive discounts.
Hope you enjoy the epis...
2024-01-0947 minEvolve With Chelsea#96 - What to do if you're Consistently Going Over Calories & Feeling Out of Control On The WeekendsTopics covered in this episode:
tips to reduce consistently going over calories
how to get more water in
feeling out of control on the weekends
+ more
Sign up to the priority list for the last intake of The Evolve in 6 Program to receive more info and an exclusive priority list discount here or click the link in my Instagram here .
Hope you enjoy this one x
2023-10-2435 minEvolve With Chelsea#95 - Staying Focused When There's No Change On The Scales, Recovery & Rest DaysIn this episode Leigh and I chat about 3 topics that we find ourselves having a lot of conversations around:
Tips for when you're unwell and easing yourself back in
Reocery is just as important as your sessions
Rest Days
Why you need to stay focused even when the number on the scales hasn't moved
Sign up to the priority list for the last intake of The Evolve in 6 Program to receive more info and an exclusive priority list discount here or click the link in my Instagram here .
Hope you enjo...
2023-10-1830 minEvolve With Chelsea#94 -Can You Lose Water Weight & Should You Drop Your Calories If Your Scale Weight Has IncreasedIn this episode Leigh and I chat about 3 topics that we find ourselves having a lot of conversations around:
if the scale says you have put on 2Lb should you drop your calories
water weight and can you lose it
Do you have to focus on carbs, fats and fibre not just calories and protein
Sign up to the priority list for the last intake of The Evolve in 6 Program to receive more info and an exclusive priority list discount here or click the link in my Instagram...
2023-10-1230 minEvolve With Chelsea#93 - Fat Loss Vs Weightloss, Feeling Off Track When Eating Out & Stress & WineThis episode is based on client check-ins covering topics: setting realistic expectations for how quickly you will lose weight, how you can lose fat and the scales may not come down, eating out and how to feel like you aren't out of control/off track & changing the habit of reaching for the wine when you have had a stressful week + more!
Sign up to the priority list for the last intake of The Evolve in 6 Program to receive more info and an exclusive priority list discount here or click the link in my Instagram h...
2023-10-1151 minEvolve With Chelsea#92 - Without The Process You Can't Achieve The OutcomeIn this episode, I chat about how achieving your ultimate weight loss goals, health and fitness goals and even career goals won't happen without going through the process and ticking off the day to day habits that will get you to the outcome.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
2023-10-0517 minEvolve With Chelsea#91 - Hangovers, Why You Should Eat A Chocolate Biscuit Everyday, Feeling Guilty When You Don't Hit All Your TargetsThis episode is based on client check-ins covering topics: how to not get stuck in the dreaded Sunday guilt after a night out, Feelings of failure when you can't hit all your targets perfectly, tips for anyone who works long shifts and how to reduce overwhelm with trying to get everything done.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
2023-10-0338 minEvolve With Chelsea#90 - Laura's E6 Journey - Small Changes Make For Big ImprovementsIn the episode, I spoke to Laura who recently completed the E6 Program about her journey working with me. Laura is a full-time nurse, helps her husband with the running of his own business and is also a mum so I wanted to chat with her about how she managed it all whilst also trying to prioritize herself and look after her body. We chat about mindset, making small changes, and coming away pinpointing all her progress on the scales.
If you would like to work with me and join the next intake of...
2023-09-2835 minEvolve With Chelsea#89 - Tips To Overcome Gym Anxiety, Mindful Walks & How To Know When To Increase WeightsThis episode is based on client check-ins covering topics: gym anxiety, how to find the time to workout, increasing steps by doing a mindful walk and how to know when you should increase weight and how much by plus more!
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope you enjoy this one x
2023-09-2640 minEvolve With Chelsea#88 - Kelly's E6 Journey - Weight Loss Is About Mindset Change More Than Anything ElseIn this episode, I got the pleasure to Kelly one of the lovely ladies who joined the first intake of E6. We chat through what she was struggling with prior to the program, what she achieved throughout the program, and why she has said that this is the best fitness and fat loss program she has ever done.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope...
2023-09-2156 minEvolve With Chelsea#87 - Losing Belly Fat, Steps, How To Get Back On Track & PeriodsThis episode is based on client check-ins covering topics: can you spot reduce fat, feeling off track, steps, emotional eating, periods & low energy.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope you enjoy this one x
2023-09-1941 minEvolve With Chelsea#86 - The 3 Rules To Weight loss No One Talks AboutIn this episode I talk about the 3 rules to weightloss that no one talks about. These 3 rules have nothing to do with a calorie deficit or the basic principles you already know you need to follow for weight loss. However, if you master these 3 rules you will be successful at whatever goals you set out for yourself not just weightloss.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
...
2023-09-1621 minEvolve With Chelsea#85 - 3 Easy Steps To Planning Your Meals Without Tracking CaloriesIn this episode, I give you a simple 3 step guide to planning your meals without tracking calories or measuring your food that makes sure you get a complete and nutritious meal in - protein, carbs and fruits/veggies.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope you enjoy this one x
2023-09-1326 minEvolve With Chelsea#84 - Does Your Metabolism Slow Down As You Age?In this episode, I chat about your metabolism slowing down and why although you think A slow metabolism is the reason you can't lose weight it's actually 3 other factors that are actually the reason you can't lose weight.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope you enjoy this one x
2023-09-0830 minEvolve With Chelsea#83 - Training With Low Energy, Struggling To Stick To Your Diet, Midnight Snacking, Mindset ShiftsClient Check Ins - covering low energy and mood and trying to still workout, mindset shifts from all or nothing to something is better than nothing, midnight snacking, struggling to stick to the calorie deficit.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope you enjoy this one x
2023-09-0538 minEvolve With Chelsea#82 - The Easiest Way To Hit Your Protein Target EverydayIn this episode, I break down how to hit your protein target each day and give you the easiest way to make sure you get 100g of protein in per day with some simple tips and a target for each meal.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope you enjoy this one x
2023-08-3123 minEvolve With Chelsea#81 - Perfectionism Won't Get You ResultsThis episode is about helping you come away from perfectionism and I explain why trying to strive for perfectionism won't allow you to achieve long -term results.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope you enjoy this one x
2023-08-2921 minEvolve With Chelsea#80 - How To Stop Yo Yo DietingIn this episode I explain why you have been yo-yo dieting for years and how you can put a stop to it.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope you enjoy this one x
2023-08-2421 minEvolve With Chelsea#79 - E6 Mini Check In - Periods, Protein & Gaining Weight After HolidayE6 July Intake Mini Check-In Week: I cover tips on exercising around your period, how to simplify getting more protein in, coming up with meal ideas and gaining weight after a holiday.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope you enjoy this one x
2023-08-2228 minEvolve With Chelsea#78 - What is The E6 Program?In this episode, I run through everything you need to know about how the E6 program works, what you can expect, what you get and how this program will evolve the way you diet, exercise and look after yourself.
If you would like to join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
2023-08-2019 minEvolve With Chelsea#77 - What It Takes To Gain 1 Pound of FatIn this episode i explain why going over your calories on a saturday night wont' necessarily take you out of your deficit and what it actually takes to gain 1 pound of fat.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope you enjoy this one x
2023-08-1713 minEvolve With Chelsea#76 - Motivation Comes From ActionThis episode is for anyone who is suffering with low mood, low energy, low motivation and lack of will power. I offer my tips and some words of wisdom to help you get through these dips in life!
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope you enjoy this one x
2023-08-1521 minEvolve With Chelsea#75 - Tips On Eating Out & On HolidayIn this episode I chat through my tips on how to manage eating out and whilst you are on holiday. There are 9 tips within this podcast I chat about.
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope you enjoy this one x
2023-08-1027 minEvolve With Chelsea#74 - High Protein Dinner Ideas, Tips For Increasing Your Steps & A Meal Structure To Follow If You Aren't Counting CaloriesE6 Q&A - How To Get Your Steps up, high protein dinner ideas, tips on eating out and a meal structure to follow if you aren't counting calories plus more
If you would like to work with me and join the next intake of E6 drop me a message with "E6" on Instagram here or leave your details via the form here.
Hope you enjoy this one x
2023-08-0747 minEvolve With Chelsea#73 - Stop Wasting Your Hard Earned Cash On Herbalife ShakesIn this episode I chat about the formula 1 weight loss programme Herbalife offers which is focused on meal replacement shakes and why you should stop wasting your hard earned cash on quick fix diets like Herbalife.
If you would like to find out how to work with me drop me a message on Instagram here or leave your details via the form here
Hope you enjoy this one x
2023-08-0318 minEvolve With Chelsea#72 - Why You Shouldn't Follow MyFitnessPal Calorie TargetsIn this episode I chat about why following calories myfitnesspal give you isn't always the best approach. This is because is can massively underestimate the energy requirements you need and can set unrealistic expectations of what you should be following and promotes a quick hard and fast results approach.
If you would like to find out how to work with me drop me a message on Instagram here or leave your details via the form here
Hope you enjoy this one x
2023-08-0122 minEvolve With Chelsea#71 - How To Stick To a 1500 Calorie DietIn this episode I run through how you can get the most of out 1500 calories each day and tips I give my clients to make sure they are choosing foods that keep them feeling full and satisfied. Use the steps I outline in this podcast to help you plan your meals so you can stick to 1500 calories and see long term fat loss.
If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st drop me a message on Instagram here with "E6"
...
2023-07-2722 minEvolve With Chelsea#70 - Slimming World Won't Get You Long Term Fat LossIn this episode I chat about Slimming World Methods & The Reasons Why It Doesn't Work Long Term.
If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st leave your details here or drop me a message on Instagram here with "E6"
Hope you enjoy this one x
2023-07-2523 minEvolve With Chelsea#69 - Struggling With Motivation After A Holiday/Time Away - Here's My #1 TipIn this episode I give you my number 1 tip to help you if you are lacking in motivation to get back into the swing of things after coming back from holiday or having a break from the normal routines of life.
If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st leave your details here or drop me a message on Instagram here with "E6"
Hope you enjoy this one x
2023-07-2015 minEvolve With Chelsea#68 - How To Stop Eating Your Kids Left Overs & Picking Before DinnerIn this episode I chat about ways you can reduce picking the leftovers off your kids plates/mindless picking before dinner. This comes off the back of a check in from one of my clients and I think it is something that a lot of women probably struggle with. I explain the pause method and how to create more awarness around these behaviors which can lead to your fat loss slowing down.
If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st leave your details her...
2023-07-1919 minEvolve With Chelsea#67 - 3 Things You Can Do To Plan For A Busy Week AheadIn this episode I run through the 3 things I would do to plan for a busy week ahead. These 3 things you can action straight away to make sure that despite the chaos you still feel like you are moving forward.
If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st leave your details here or drop me a message on Instagram here with "E6"
Hope you enjoy this one x
2023-07-1122 minEvolve With Chelsea#66 - 4 Tips If You Plan To Drink Alcohol & Don’t want to ruin your progressIn this episode I run through tips on how to make smarter choices when it comes to drinking alcohol & going to social occasions to that you don't completely ruin all your progress.
If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st leave your details here or drop me a message on Instagram here with "E6"
Hope you enjoy this one x
2023-07-0625 minEvolve With Chelsea#65 - How To Plan Your MealsIn this episode I run through a step by step way to plan your meals, meal structure, how to make sure you are getting enough protein in and give you ideas on what you can have for breakfast, lunch, dinner and snacks.
If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Starting July 31st + get access to an exclusive offer - leave your details here or drop me a message on Instagram here with "E6"
Hope you enjoy this one x
2023-07-0444 minEvolve With Chelsea#64 - Is Snacking Bad?In this episode I cover the topic of 'is snacking bad?' - I give you the answer to this + tips on whether to snack or not.
If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge + get access to an exclusive offer - register your interest here
Hope you enjoy this one x
2023-06-2913 minEvolve With ChelseaE6 - Evolve In 6 ChallengeIn this episode I cover everything you need to know about E6 - The Evolve In 6 Challenge which is a 6 week challenge designed to completely change the way you look at dieting.
I go into more detail on who it is for, why it is different, what you get and what you can expect.
If you are interested in joining E6 + get access to an exclusive offer - register your interest here
2023-06-2810 minEvolve With Chelsea#62 - My Scale Weight Hasn't Moved But I Feel SmallerIn this episode I chat about why and how you can absolutely be losing fat, feel smaller, tone up and feeling better in your clothes but your scale weight has either stayed the same or even increased.
If you are interested in getting more info on E6 My Brand New Evolve In 6 Challenge Launching Soon + get access to an exclusive offer - pre register your interest here
Hope you enjoy this one x
2023-06-2721 minEvolve With Chelsea#61 - How To Manage Cravings, Energy & Exercise Around Your PeriodIn this episode I simply what actually happens throughout your the different weeks in your menstrual cycle. The symptoms you may be experiencing: cravings, low mood, low energy, emotions and how this also impacts your exercise. I also give to tips on how to manage cravings and increased hunger and explain why getting your period is a good thing!!
If you would like more info on how to work with me through my 1:1 Coaching Programme "The Evolve Method" drop me a message on instagram here with the word "EVOLVE" or visit my website here
...
2023-06-2229 minEvolve With Chelsea#60 - If You're Beginning Your Weight loss Journey - Start With These 3 thingsIn this episode I talk about 3 actionable steps you can start focusing on today to get you started on your fat loss journey.
If you would like more info on how to work with me through my 1:1 Coaching Programme "The Evolve Method" drop me a message on instagram here with the word "EVOLVE" or visit my website here
Hope you enjoy this one x
2023-06-2024 minEvolve With Chelsea#59 - Have you ruined your diet by going over your calories?This episode is all about what to do when you go over your calories and why you shouldn't freak out when you do plus why you haven't ruined your diet if you do go over your calories!
If you would like more info on how to work with me drop me a message on Instagram here with "E6"
Hope you enjoy this one x
2023-06-1514 minEvolve With Chelsea#58 -How To Lose 0.5-1lbs a weekIn this episode I chat through what a calorie is, what a calories deficit looks like and how to calculate your calories to be in a deficit. I also talk about how much weight you can expect to lose each week if you are in a calorie deficit but also other considerations to take into account when your goal is fat loss.
If you would like more info on how to work with me through my 1:1 Coaching Programme "The Evolve Method" drop me a message on instagram here with the word "EVOLVE" or visit my...
2023-06-1226 minEvolve With Chelsea#57 - Why Eating Low Calories Won't Help You Lose WeightIn this episode I chat through a few different reasons why following a low calorie diet or trying to only eat 1 meal a day will not allow you to achieve your fat loss goals: its unrealistic to think you can maintain that for the rest of your life, your mood and energy will go to shit, your cortisol(stress hormone) increases and you will overeat at some point.
If you would like more info on how to work with me through my 1:1 Coaching Programme "The Evolve Method" drop me a message on instagram here with the word "EV...
2023-06-0822 minEvolve With Chelsea#56 - Focus On These 3 Things For Fat LossIn this episode I chat about the key component to losing fat - which is you have to be in a calorie deficit. But most importantly I discuss 3 things you need to start doing in order to support staying in a deficit and your fat loss goals. These 3 things should be a focus for every women anyway even if your goal isn't fat loss they support just staying in great health!
Free Fat Loss Starter Guide - Click Here - I mentioned this in the episode - designed to help women who need some...
2023-06-0628 minEvolve With Chelsea#55 - The Evolve Method - My 1:1 Coaching ProgrammeIn this episode I run through everything you need to know about The Evolve Method which is my 1:1 coaching programme I have designed specifically for women who want to achieve long term fat loss, gain confidence and build a happy, healthy life without dieting forever.
If you are interested in finding out more on how to join The Evolve Method drop me a message on instagram with the word "EVOLVE" here or leave your details on visit my website to fill in the contact form here
2023-06-0316 minEvolve With Chelsea#54 - The Secret To Losing Belly FatIn this episode I chat about the secret to losing belly fat. This is a common questions I get asked weekly so I thought I would explain exactly what you need to do in order to achieve this.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope you enjoy this one x
2023-06-0121 minEvolve With Chelsea#53 - 3 Things Not To Do When You Have Overindulged On The WeekendIn this episode I wanted to chat to you ladies about 3 things not to do when you feel you have overindulged on the weekend. These include: dwelling on the past and running with the "fuck it" mentality, over restricting and over exercising the following week and being alarmed when you jump on the scales and the number has increased.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click he...
2023-05-2923 minEvolve With Chelsea#52 - Stress, Burn Out & Overeating With Shaun The Behaviour Change CoachIn this episode I had the pleasure of chatting with Shaun - The Behaviour Change Coach on all things stress, burn out, over eating, behaviour change and more. Shaun talks massively about the immense benefit reframing your situation, not letting our stress levels get to a point of chronic illness, the real reasons why we over eat and the importance of everyday habit building to make sure that you can live a happy, healthy life.
If you are interested in finding out more on how to Join The Strong Girl Squad and and how...
2023-05-271h 11Evolve With Chelsea#51 - 4 Step Guide To Managing Emotional EatingIn this episode I chat about emotional eating and the 4 step guide I ask my clients to follow to help them better manage stressful situations or any type of situation that they may lean into food for comfort.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope you enjoy this one x
2023-05-2529 minEvolve With Chelsea#50 - Why Women Need To Lift WeightsThis episode is all about why women need to focus on building more muscle. I chat through what building muscle means and how it looks ie. getting toned and feeling body confident, not to mention the incredible health benefits and how it can put off you having to go into a care home when you are an old grannie. I also chat about the importance of protein and the role is plays on actually being able to build and maintain muscle so you can live a longer and healthier life.
If you would like...
2023-05-1529 minEvolve With Chelsea#49 - Michelle's Incredible Journey: Having a baby during covid, brain surgery just 9 months later & Learning To Talk AgainIn this episode I had the absolute please of having Michelle from Michelle Filan Coaching On to chat about her 20 years in the fitness industry. Throughout the podcast we chatted about her incredible journey over the last few years including having a baby during covid, overcoming brain surgery just 9 months after having her baby, learning how to talk again due to this and her journey to getting to where she is, how she kept going through all the obstacles life decided to throw at her and how she stayed bloody resilient and didn't give up hope that she would...
2023-05-141h 05Evolve With Chelsea#48 - Sleep & It's Impact on your results, hunger levels, energy and moodThis episode is all about the importance of sleep and the impact it has on all areas of our lives. Sleep impacts your results, your recovery, your mood and energy, your hunger levels, your stress levels and the quality of your life. I run through all of this in the podcast + tips on making sure you get enough sleep and creating a bed time routine!
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here...
2023-05-1213 minEvolve With Chelsea#46 - Fibre & Why You Need To Have It In Your DietThis episode is all about fibre, what it is, why you need more in your diet and the role it plays in our diet, on our results and on our health. I also give you the easiest way you can increase your fibre in your daily diet.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope you enjoy thi...
2023-05-1205 minEvolve With Chelsea#45 - Why Hitting Your Step Target Aids Long Term Fat Loss More Than Your WorkoutsThis episode is all about getting your steps in, the importance it plays on long term fat loss and your health, why it has a far bigger impact on your fat loss and fat loss maintenance than your training sessions and how you can make sure you are hitting your step target each day!
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
2023-05-1211 minEvolve With Chelsea#44 - Why You Need to Create A Morning RoutineThis episode is all about the importance of creating a morning routine and how it can have a signifcant impact on how your day plays out. I also give you my recommended morning routine to follow to make sure you are setting yourself up for success everytime you wake up!
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope y...
2023-05-1213 minEvolve With Chelsea#47 - How To Hit Your Protein Target Every DayThis episode is all about protein and how to make sure you hit your protein target each day. I advice how I would plan for protein in your meals and what types of protein sources you can be using to make sure you get enough in. I also chat through the importance of protein and the role it plays in the body but also how it impacts your results, your hunger levels and your recovery from training.
If you would like to find out more info on how to Join The Strong Girl Squad...
2023-05-1213 minEvolve With Chelsea#43 - How To Build Confidence - Personally, Professionally & In the GymThis episode is all about how to build your confidence up. Whether this is professionally, personally or in the gym - I cover it all. I chat through my experience and what has helped me to build my confidence up and tips on what you can also do to build yours!
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Ho...
2023-05-1128 minEvolve With Chelsea#42 - How To Make Better Food Choices When busy or working awayIn this episode I chat about how to make better food choices whilst you are working away or if you have a super busy day for work where you can't prep your meals and take them with you. I give you tips on food choices you can pick from when heading to the shops, lunch and dinner tips to make sure you can navigate your way through this and why you should always carry snacks in your bag!
If you would like to find out more info on how to Join The Strong Girl...
2023-05-0925 minEvolve With Chelsea#41 - Do you have the willpower to achieve your goals?In this episode I chat about will power, decision fatigue and if you have the will power to achieve your goals. I go into what will power is, how it impacts whether or not we are successful in achieving our goals specifically around dieting and achieving fat loss. I also chat about 4 key tips to make sure you are setting yourself up for success to ensure that you do in fact have the will power to achieve everything you set out to achieve.
If you would like to find out more info on how...
2023-05-0338 minEvolve With Chelsea#40 - Client Q&A - Sleep, Alcohol & Feeling Like You Aren't Making Progress With Your Fat LossIn this episode I chat through a few common struggles that popped up in check ins with clients this week. These include: going over your calories, alcohol, sleep and feeling like you are not making progress with your fat loss goals.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope you enjoy this one x
2023-05-0218 minEvolve With Chelsea#39 - Rigid Diets Vs Flexible Diets & Cheat MealsIn this episode I chat about what a successful dieter looks like and the behaviours they follow. I also compare what a rigid diet looks like vs a flexible diet and how this can be the difference between successfully maintaining your fat loss or putting the weight back on. I also speak about cheat meals and how we should be reframing this to come away from the idea that foods are good or bad.
If you would like to find out more info on how to Join The Strong Girl Squad and how I...
2023-05-0119 minEvolve With Chelsea#38 - Reasons Why Your Weight loss Has Stalled + Diet BreaksIn this episode I wanted to talk about why your weight loss or fat loss progress may be stalling or you find your are now hitting a plateau. I talk about what a successful dieter looks like and why they are ultimately successful. Portion control, metabolic adaptions(reduction in neat from the body and your own impact on reducing the neat), the body's efficiency and why diet breaks can be a very useful approach to take to reset you, your motivation and why it may be what you need in order to continue making progress with your weight loss...
2023-04-2624 minEvolve With Chelsea#37 - 5 Biggest Mistakes Women Make When It Comes To Fat LossIn this episode I talk about the 5 biggest mistakes women make when it comes to achieving fat loss which are: restricting food, choosing cardio over weight training, pin pointing their success to a number on the scales, over estimating how much their training session impacts their fat loss and looking for the quickest way to lose fat.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
2023-04-2429 minEvolve With Chelsea#36 - Stop Looking At The Scales For ProgressIn this episode I talk about Non Scale Weight Victories, why you need to come away from the idea that achieving your goal weight on the scales should be your last measure of progress, what you should be looking at as progress and wins from my own clients that have nothing to do with scale weight.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
2023-04-2126 minEvolve With Chelsea#35 - Client Q&A With Kiera - Fiber Intake, Easier Ways To Get Steps In, Eating Out & Choosing Healthier Options + MoreIn this episode Kiera and I run through 3 client struggles each that popped up in our check ins. Here they are: what to do when you get injured, easier ways to get steps in, Understanding your why a bit more, Fibrer Intake & Why It's important, eating out & choosing healthier options and what you should prioritise if you are lacking on time.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or...
2023-04-1859 minEvolve With Chelsea#34 - Pep Talk For Anyone Feeling Shitty Or Experiencing a Low Mood Right NowIn this episode I wanted to give you guys a pep talk and my 5 tips when it comes to trying to pick yourself up when you have a low mood, feeling shitty and overwhelmed. I know it can be extremely hard to pick yourself back up when you feel like this and that is something I struggled with this week. So I wanted to share with you the 5 things that have help me this week to help me feel even just 1% better.
Hope you enjoy this one x
If you would like...
2023-04-1314 minEvolve With Chelsea#33 - 5 Daily Habits For Fat LossIn this episode I chat through the 5 daily habits for Fat Loss. These are: Creating a morning routine, protein, fibre, movement and sleep. I go into more detail on the specifics of each of these, how to make sure you are including these into your daily routine and how they impact your fat loss journey. Start implementing all of these or even just one at a time until you build them into you routine as habits and you will you will be able to achieve your fat loss goals.
If you would like to...
2023-04-1123 min
Evolve With Chelsea#32 - A Guide To Planning Your MealsIn this episode I run through how I recommend to my client to plan their meals. From structuring your meals throughout the day, to how to make sure you get enough protein in and how to know you are making the 'right' choices to support your goals.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope you enjoy thi
2023-04-0626 minEvolve With Chelsea#31 - Illness & Injury - How To Come Back From It & Where To Focus Your EffortsIn this episode Heather and I discuss all things illness/injury and how to come back from it. This podcast was requested a lot by our own clients who had been experiencing illness/injuries which led them to feel like they were taking 10 steps back and were going to lose all their progress. So we wanted to discuss this in more detail to help women overcome this and help them find a way to move forward despite a set back to their health or ability to train. We delve a lot into mindset and looking at what you can...
2023-04-041h 06Evolve With Chelsea#30 - Scale Weight & Why It Fluctuates DailyIn this episode I run through the difference between weight loss and fat loss. I then go through a number of different reasons the scale weight will fluctuate that has nothing to do with actually putting weight on, tips on how often and when to weigh yourself if you use this a form of progress and why it is important to not become fixated on the number on the scales.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop...
2023-03-3021 minEvolve With Chelsea#29 - The Menstrual Cycle, Training & DietThis episode is all about the menstrual cycle. I chatted with Rebecca about everything you need to know about your period including why as women we go through this phase ever month, how it can impact our training, mood, eating habits, energy. This episode will help you have a better understanding on what is actually going on in your body throughout your cycle and why you may feel the way you do at certain times in the month.
If you would like to find out more info on how to Join The Strong Girl...
2023-03-2840 minEvolve With Chelsea#28 - Why Staying On Track Doesn't Have To Mean Getting Everything PerfectIn this episode I chat about what staying on track means and what it doesn't mean when it comes to hitting your goals. I speak about what is actually considered normal and my tips/recommendations on how to 'stay on track' to allow you to stay in line with your goals without the feeling of having to be perfect.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click he...
2023-03-2313 minEvolve With Chelsea#27 How To Manage The Weekends & Not Ruin All Your ProgressIn this episode Heather and I chat about how to manage the weekends when it comes to your goals and staying on track. This is something a lot of women struggle with and learning how they can still be social and stay on track is so important. It can be done and Heather and I go through our tips and recommendations on the best approach to take when it comes to factoring in weekends, takeouts, alcohol and social occasions whilst also staying in line with achieving your goals.
If you would like to find out more info...
2023-03-211h 17Evolve With Chelsea#26 - Everything You Need To Know About ProteinIn this episode I talk about all things protein : the importance of protein, the role it plays in our body, how to set a protein target and my recommendations on how much to eat per day, complete and incomplete protein sources, how to plan your protein into your day, protein sources for meat, veggie and vegan eaters and some common questions I get asked e.g should you drink bcaa's, whey isolate vs whey concentrate and is eating too many eggs bad.
If you would like to find out more info on how to...
2023-03-1614 minEvolve With Chelsea#25 - Q & A With Kiera - Impact Sleep Has On Diet, Training & Goals, Tracking Calories While Eating Out & Rest DaysIn this episode Kiera and I chat and answer a few common questions we get asked including: How sleep impacts your training, nutrition and goals, should you track your calories when you eat out, Importance of taking rest days, how to not build bulky arms in the gym, how to reduce snacking while cooking, tips for women working night shifts and how to stay on track.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on...
2023-03-141h 03Evolve With Chelsea#24 Self-fulfilling Prophecy & Self CompassionIn this episode I wanted to chat about the Self-fulfilling Prophecy and how this can stop you from changing your behaviours, reaching your goals and ultimately stopping you from becoming the best version of yourself. In conjunction with this I also spoke about self compassions and why having this is so so important to your own mental well being but also in order to be able to over come a negative voice in your head, negative emotions you are feeling and help to empower you and allow you to manage them and overcome these thought, emotions and feeling.s
2023-03-1210 minEvolve With Chelsea#23 - Setting Realistic ExpectationsIn this episode I wanted to chat about setting realistic expectations and the importance of this for any goal that you are trying to achieve. I also go through how to do this and why it's important to not compare your journey to the journey of anyone else if you want to achieve your goals and be able to create a sustainable and healthy lifestyle.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Stro...
2023-03-1208 minEvolve With Chelsea#22 An Australian (Me) and a Brazilian (Mani) Chat About Life In The Uk & Our ExperienceIn this episode I got to chat with Mani my colleague and another coach like myself about what it was like moving over to the UK for both of us as I am from Australia and Mani is from Brazil. We chat about our experiences and how we got into coaching. This one is more just for you guys to get to know us a bit more and where we come from.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me...
2023-03-111h 10Evolve With Chelsea#21 Water Intake - How To Reach 2L Per DayShort & Sweet Episode - How to increase your water intake to at least 2L per day.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope you enjoy this one x
2023-03-0905 minEvolve With Chelsea#20 Menopause, Gym Anxiety & The Importance of Finding Exercise You EnjoyIn this episode Tash from NV Health and Fitness and I chat about her experience with Menopause and what she has found to help her regain her life and self back since going through this phase in her life, gym anxiety and the importance of finding exercise that you actually enjoy doing.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
2023-03-071h 17Evolve With Chelsea#19 - How To Increase Your StepsShort & Sweet Episode - How to start setting steps targets and ways you can increase your step target each day.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope you enjoy this one x
2023-03-0205 minEvolve With Chelsea#18 - Biggest Mistakes Women Make With Their Nutrition & How To Start Working on Your NutritionIn this episode I chat with Dee from DC Health and Fitness about mistakes women make when it comes to nutrition, what a healthy relationship with food means and how to start working on your nutrition.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope you enjoy this one x
2023-02-281h 10Evolve With Chelsea#17 -Yoga, Meditation & Breath Work & Why It's So ImportantIn this episode I chat with Sky from Sky Coaching about all things yoga, meditation, breath work and why living with aches and pains is not normal and shouldn't be something you feel you just have to just live with especially as you get older.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope you enjoy this one x
2023-02-241h 07Evolve With Chelsea#16 Mindless Snacking, Protein, Water Intake + More Q&A's With KieraIn this episode Kiera and I chat and answer a few common questions we get asked including: how to stop mindlessly snacking, how to increase your protein, how to increase your water intake + a few more!
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope you enjoy this one x
2023-02-201h 34Evolve With Chelsea#15 - Why You Need To Start JournallingIn this episode Rebecca and I go through the importance of incorporating journalling into you life, the significant positive impact it will have on your life overall and all the ways it will ultimately allow you to overcome struggles, create emotional awareness and 100% allow you to achieve the goals you set for yourself.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
2023-02-1614 minEvolve With Chelsea#14 - Gym Anxiety & How To Gain Confidence In The Gym With LeighIn this episode I spoke with Leigh from Live Well With Leigh regarding Women entering gyms and gym anxiety, how to over come this, how to gain more confidence in the gym and the weight section, our experiences with the gym when we first started + much more.
We really hope this episode helps someone out there who may be struggling with this.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the w...
2023-02-141h 01Evolve With Chelsea#13 - Online Coaching vs 121 In Person Coaching With KieraIn this episode I chatted to Kiera about 121 In Person Coaching vs Online Coaching, the pro's and con's to each and the incredible benefits online coaching has to women looking to achieve their fat loss goals, maintain fat loss, implement solid habits and routines into their life and how we each coach our clients online.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form...
2023-02-071h 24Evolve With Chelsea#12 - Rebecca's Incredible 22 Stone Weight Loss JourneyIn this episode I got the pleasure of speaking with Rebecca from Nutrition With Rebecca about her 22 stone weight loss journey. This is an interesting one because Rebecca tells us how she lost the weight in a very restrictive way and this is ultimately why she has become a coach herself to show women that you don't have to achieve weight loss that is punishing to their bodies or mind. We run through her experience, her advice on what to do and what not to do and the biggest lessons Rebecca has learnt.
If...
2023-01-311h 35Evolve With Chelsea#11 - Fat Loss & Freedom ProjectIn this episode I go through everything you need to know about the Fat Loss & Freedom Project. This is my 121 online coaching service that is designed to help women solve two struggles: 1. women who aren't able to reach their fat loss goals and 2. women who can't seem to keep the weight off. I run through what it is, who it is for, what you receive, how it is different and how to get in touch for more info.
If you would like to find out more info on how to Join The Strong Girl...
2023-01-2315 minEvolve With Chelsea#10 - How To Juggle Mum life, Work, Exercise & Nutrition with Heather MoffatIn this episode I have the pleasure of speaking with Heather from Heather Moffat Fitness who is a mum, works in the NHS and also has two young children. We went through how she juggles it all, how she fits exercise in, nutrition tips and the importance of prioritising herself and health so she can show up at her best for her children, her work and her clients.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a...
2023-01-171h 10Evolve With Chelsea#9 - All Things MenopauseIn this episode I have the pleasure of speaking with Helen from Ritch Nutrition on Menopause: including nutrition, symptoms, how you can manage menopause and Helen's own personal experience within this phase of her life plus tonnes more!
I loved recording this episode and hope that either you or someone you know can take something away from this.
If you have any questions about this podcast or want to chat about coaching just get in touch through the the links below :)
If you would like to find out more info...
2023-01-131h 02Evolve With Chelsea#8 - Why Low Calorie Diets Suck + Nutrition Q & AIn this episode I chat about why low calorie diets don't work, why I don't write meal plans for my clients, If you can eat what you want and still lose fat as long as you stick to the calorie target and tips on how to account for the weekends and social occasions when it comes to your nutrition.
If you have any questions about this podcast or want to chat about coaching just get in touch through the the links below :)
If you would like to find out more info on...
2023-01-0623 minEvolve With Chelsea#7 - Feeling Overwhelmed About Starting 2023 and How To Get StartedIn this episode I chat about the normalisation of feeling anxious about starting a brand new year and setting goals and new year resolutions and my experience with this. I also talk about how to get started and setting realistic expectations so that you can get back into the routine of normal life after the Christmas period.
If you have any questions about this podcast or want to chat about coaching just get in touch through the the links below :)
If you would like to find out more info on how to...
2023-01-0316 minEvolve With Chelsea#6 - Fundamentals Of Fat Loss & Why You Can't Lose Fat Despite Trying EverythingIn this episode I chat about the fundamentals to fat loss. I talk about the one and only thing that will help you achieve fat loss(a calorie deficit) and what may be contributing to you not being able to stick a calorie deficit, ultimately leading to the reason why you are struggling to lose fat! I also talk about my Barriers To Fat Loss Questionnaire designed to help women identify the reason why they are struggling to lose fat and then show them where to focus their efforts in order to reach their goals.
2022-12-2219 minEvolve With Chelsea#5 - How To Stay On Track Over The Christmas PeriodIn today's episode I had the pleasure of speaking with Lorna from Lorna Marie Fitness to chat about how to navigate your training and nutrition around Christmas time, tips on how to stay on track despite lots of social occasions and our recommendations on whether right now is the right time to start your fat loss journey.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this cont...
2022-12-1632 minEvolve With Chelsea#4 - Workouts Don't Achieve Fat loss & How To Stay on Track While Working AwayIn today's episode I talk through why missing your workout won't stop you from achieving your fat loss goals as well as how to stay on tracking while working away and not being in your normal routine.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope you enjoy this one x
2022-12-0914 minEvolve With Chelsea#3 - Building Habits & Sticking To ThemIn today's episode I wanted to chat about habits, how to build them into your lifestyle and the what i think it takes to form a good habit and build it into your lifestyle.
I hope you are able to take something home from this episode :)
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope you enjoy...
2022-12-0218 minEvolve With Chelsea#2 - Losing Motivation and How To Pick Yourself Back Up!In this episode I chat about losing motivation around working out, nutrition and generally staying on track and some reason why that could be. I also give a few tips to help you pick yourself back up!
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Hope you enjoy this one x
2022-11-2510 minEvolve With Chelsea#1 - Everything You Need To Know About My Online Coaching ServiceIn this episode I run through everything you need to know about my online coaching service and what you can expect from online coaching. I go over the niche I focus on helping, the results I help women to achieve, the methods I use and why I do what I do.
If you would like to find out more info on how to Join The Strong Girl Squad and how I can help you drop me a message on Instagram here with the word "Strong" or click here to fill in this contact form.
Ho...
2022-11-1806 min