Shows
Ruth Mac Fit PodcastEpisode 75: When Your Brain Won’t Switch Off: How to Stop Overthinking, Reset, and Get Back in ControlEver feel like your brain just won’t stop? Like you wake up already thinking of a hundred things to do...work, family, life admin and your head’s spinning before the kettle’s even boiled?In this episode, Ruth MacIntyre dives into that “stuck in go mode” feeling... when you can’t slow down, even though you’re running on empty.She shares her own recent story of bubbling brain while building the No Crap Cake Method website, the science behind decision fatigue, and why pausing isn’t failure - it’s often the very thing that gets yo...
2025-11-1123 minRuth Mac Fit PodcastEpisode 74: How to Set Goals That Actually Stick - Progress-Based Goals for Women 40+In this episode, Ruth dives into why traditional goal-setting often fails - especially for women 40+ and how progress-based goals can help you finally stay consistent.If you’ve ever started strong, lost momentum, and felt frustrated that life keeps getting in the way, this one’s for you. You’ll learn:✨ Why outcome-focused goals don’t work long term✨ How to set progress-based goals that fit real life (even when you’re busy)✨ The 3-step approach: Direction, Definition & Review✨ The science behind motivation, self-efficacy, and habit building✨ Real examples from Ruth’s own life and coaching...
2025-10-2820 minRuth Mac Fit PodcastEpisode 73: Pelvic Floor, Prolapse & Bladder Health at 40+If you’ve ever leaked on a run, rushed to the loo all night, or wondered whether prolapse means you have to give up the exercise you love then this one’s for you. I’m joined by Dr Alice Landon, a specialty doctor in gynaecology and urogynaecology, to demystify pelvic floor health for women 40+.We get real about:The difference between stress vs urgency incontinence and why it matters for treatmentWhat actually causes urgency/frequency (including caffeine, fizzy drinks, alcohol and “just-in-case” wees)Why symptoms often appear in perimenopause/menopause...
2025-10-2154 minRuth Mac Fit PodcastEpisode 72: at Loss, Health & Finding the Middle Ground in Midlife with Claire Farrell (Fit Positive)In this powerful and down-to-earth episode of The Ruth Mac Fit Podcast, Ruth sits down with Claire Farrell, founder of Fit Positive IE, for an honest conversation about fat loss, health, and finding balance in midlife. Together they explore why so many women still feel pressured to chase “thinness by any means,” how GLP-1 medications, diet culture, and social-media algorithms shape our beliefs, and why it’s time to redefine success as feeling strong, calm, and healthy — not just smaller.Ruth and Claire discuss:The rise of “thinness culture” and the loss of body-positivity onlineGLP-1 m...
2025-10-1459 minRuth Mac Fit PodcastEpisode 71: Should You Stop Tracking Calories? Pros, Cons & How to Move Away Without Losing ProgressAre you tired of logging every single meal into MyFitnessPal or another calorie tracker? In this episode of The Ruth MacFit Podcast, I dive into the pros and cons of calorie tracking and why you don’t have to track forever to see results.For many women (especially in midlife), tracking calories can be a useful tool to raise awareness, understand portion sizes, and spot hidden calories. But it can also become overwhelming, unsustainable, and even damaging to your relationship with food.I’ll share:✅ Why calorie needs are so individual (BMR, NEAT, hormones, lifest...
2025-10-0728 minRuth Mac Fit PodcastEpisode 70: Do You Need a Crisis to Change? Or Can You Decide Now?In this episode of The Ruth MacFit Podcast, I explore a big question many women ask themselves: do you really need to hit rock bottom to make a lasting change?I share my own reflections, about what I’ve learned about chasing thinness versus building health, strength, and energy. I dive into the psychology of why we wait for wake-up calls, the Health Belief Model, optimism bias, and the power of quick wins that help you feel better immediately.You’ll hear client stories, including women who shifted away from all-or-nothing dieting - building habits that...
2025-09-3024 minRuth Mac Fit PodcastEpisode 69: Why Strength Training Matters in Midlife (and How to Actually Start)In this episode of the Ruth MacFit Podcast, I’m diving into why strength training is one of the best things you can do for your body in midlife and beyond.I share my own story of how illness forced me to rethink fitness, why running wasn’t an option anymore, and how strength training completely transformed not only my health but also my confidence and independence.You’ll hear:Why strength training isn’t about lifting “heavy” ...it’s about starting where you areHow even small, simple workouts (like a few daily mo...
2025-09-2325 minRuth Mac Fit PodcastEpisode 68: Not Another Diet: How to Escape All-or-Nothing ThinkingIf you’ve ever said “I’ll just do this 6-week plan and then get back to normal,” this one’s for you. Ruth unpacks why the structure of most diets keeps us stuck in all-or-nothing thinking and what to do instead. You’ll hear how to use calorie ranges (without turning numbers into “good” vs “bad”), why tracking isn’t a non-negotiable, and how tiny, realistic habits create results you can keep. We’ll talk maintenance vs fat-loss, false hope syndrome, push vs adapt, and why the No Crap Cake Method is built for real life in your 40s an...
2025-09-1622 minRuth Mac Fit PodcastEpisode 67: Breaking Free from All-or-Nothing Thinking: Why It’s Holding You Back in Midlife Fat Loss & FitnessEver told yourself “I’ll start again on Monday” after a slip-up? Or skipped a workout because you didn’t have time for the full session? That’s the all-or-nothing mindset and it might be the very thing keeping you stuck.In this episode of The Ruth MacFit Podcast, Ruth shares her own story of choosing not to travel for the Great North Run and how she refused to fall into the “if I can’t do it all, I’ll do nothing” trap. Instead, she created her own version at home...proving that flexibility always beats perfection....
2025-09-0929 minRuth Mac Fit PodcastEpisode 66: Sore After “Easy” Workouts? Midlife Recovery ExplainedIf you’ve ever had “how am I meant to get off this loo?” levels of soreness after a perfectly sensible workout, this one’s for you. In today’s episode I unpack why DOMS can feel worse in our 40s and beyond, what perimenopause has to do with recovery (and what it doesn’t), and the practical habits that help you feel less wrecked and more resilient.We cover:What DOMS actually is (and how to tell it apart from injury)How shifting hormones (oestrogen, progesterone, testosterone) affect recov...
2025-09-0221 minRuth Mac Fit PodcastEpisode 65: Harder, but not impossible. Reaching our goals at 40+After returning from Barbados and easing back into UK routines, I'm here to talk about the stories we tell ourselves... the ones that whisper “it’s harder for me” and quietly hold us back from trying.Maybe you’ve thought:“I can’t because I’ve got kids.”“It’s harder because of my joints.”“I don’t have the time, money or energy.”Those challenges are real, but are they the full stop at the end of your sentence? Or are they just stories that feel protective in the moment but actually keep...
2025-08-2725 minRuth Mac Fit PodcastEpisode 64: No More ‘Start Again on Monday’ - Fat Loss for Women Over 40Your results aren’t built on your best days. Instead they’re protected by your hardest ones.In this episode of The Ruth MacFit Podcast, I’m diving into the power of non-negotiables, those simple, minimum habits that keep you consistent even when life feels messy, stressful, or overwhelming.We’ll chat about:Why rigid “all-or-nothing” plans backfire when life gets busyHow to design minimum standards that protect your progressReal-life examples from my own routine and from clients like HayleyWhy tiny actions compound into long-term fa...
2025-08-2319 minRuth Mac Fit PodcastEpisode 63: Tired of Being Tired: Midlife Sleep, SimplifiedIn this episode of the Ruth MacFit podcast, Ruth MacIntyre discusses the complexities of sleep, particularly in midlife. She shares her personal struggles with sleep due to allergies and explores how hormonal changes, mental load, and lifestyle factors contribute to sleep challenges. Ruth debunks common sleep myths, discusses the impact of caffeine and alcohol, and emphasizes the ripple effects of sleep deprivation on mood, cravings, and overall health. She also examines popular sleep trends and supplements, providing practical strategies for improving sleep quality.Find Ruth on Insta @ruthmacfitJoin the No Crap Cake Method: www.ruthmacfit.com
2025-08-1435 minRuth Mac Fit PodcastEpisode 62: Do You Really Need More Protein After 40?And Why You’re Still Always Reaching for a SnackIf you've ever wondered whether you're eating too much protein...or not enough then this episode is for you.Ruth dives into the science (and myths) behind protein intake for women 40+, and why it's so important for fat loss, energy, strength, recovery and aging well. Whether you're eating animal-based or plant-based, this episode helps you understand how to make protein work for you without the stress or confusion.You'll learn:✅ Why protein matters more after 40✅ How it helps with fat loss and energy✅ The truth about how much you really need✅ What the...
2025-08-0525 minRuth Mac Fit PodcastEpisode 61: Why Fat Loss Feels Harder - Decision Fatigue, Mental Overload & Simple Fixes for Women 40+Ever feel like you meant to work out or cook a healthy meal… but just didn’t?It’s not that you lack willpower or motivation...it’s decision fatigue.In this episode of the Ruth MacFit Podcast, Ruth explores why fat loss can feel especially hard for women 40+, and how mental overload gets in the way of the goals you genuinely care about. From daily decision-making to emotional defaults, this episode offers insight and simple solutions you can actually use.You’ll hear:What decision fatigue really is and how it shows up i...
2025-07-2923 minRuth Mac Fit PodcastEpisode 60: The Power of Choosing: Why Fat Loss in our 40s (and beyond) Gets Easier When You Stop ReactingIn this episode of the Ruth MacFit Podcast, I share a story that left me feeling pretty panicked on the beach before moving into our main topic and that's that you always have a choice.If fat loss feels harder now you’re in your 40s or beyond, this episode is for you. I’ll walk you through how to:✨ Stop reacting and start choosing✨ Make sustainable changes without giving up everything you love✨ Use a ‘budget’ approach to calories that makes fat loss easier and more flexible✨ Understand how over-restriction backfires and how to stop...
2025-07-2329 minRuth Mac Fit PodcastEpisode 59: Making Fat Loss Easier: Prepping for the Busy, Tired or OverwhelmedIn this episode of the Ruth MacFit Podcast, we’re talking about a game-changing strategy for sustainable fat loss that doesn’t involve endless meal prep or giving up everything you enjoy.Ruth shares how real-life prepping (not influencer-style Tupperware towers) can free up mental space, reduce decision fatigue, and help you stay consistent, even when midlife feels full-on. Whether you’re running around after kids, juggling work, or just feel too tired to cook from scratch every night, this episode is full of practical, no-nonsense advice to make fat loss feel easier.You’ll learn:
2025-07-1519 minRuth Mac Fit PodcastEpisode 58: You’re Not Done Yet: Why Midlife is Just the BeginningIn this episode of The Ruth MacFit Podcast, Ruth shares personal reflection on change, identity, and growth in midlife. From her wild nights in Polzeath with Reef in hand to her mindful runs and journaling rituals today, Ruth explores how much we do change and how much more we’re capable of changing.This is a comforting listen if you’ve ever thought:"This is just how I am now.""It's too late to start over.""I always give up."You’ll learn:What the End of Histor...
2025-07-0823 minRuth Mac Fit PodcastEpisode 57: How to Lose Weight in Midlife Without Going on a Diet | Sustainable Fat Loss for Women 40+Tired of dieting? In this episode of the No Crap Cake Method podcast, Ruth MacIntyre shares how to lose weight in midlife without going on a diet. Whether you're 40, 50 or beyond, this episode will help you break free from the yo-yo cycle and start building sustainable habits that actually last.Ruth explains:Why diets often fail women in midlifeHow small daily habits compound over timeThe truth about calorie deficits and mindsetHow to choose habits you’ll want to keep foreverThe No Crap Cake Condition and how to use it to stop mindless eatingTwo simple questions to ask when you're st...
2025-07-0122 minRuth Mac Fit PodcastEpisode 56: Why Fat Loss Is Always More Than Just a Calorie Deficit (Especially in Midlife)Yes, a calorie deficit is required for fat loss, but if that’s all it took, you wouldn’t be stuck.In this episode, Ruth explains why knowing the science isn’t the same as being able to do it consistently...especially in midlife.You’ll learn:Why the “just eat less” advice is too simplisticThe missing pieces most women overlook when trying to lose fatHow stress, pressure, and poor recovery affect your fat loss resultsWhat your nervous system has to do with emotional eating
2025-06-2422 minRuth Mac Fit PodcastEpisode 55: What Geeks Can Teach Us About Confidence, Fitness & Change | with Aaron DaviesWhat do role-playing games, fantasy books, and lifting weights have in common?In this episode, Ruth is joined by personal trainer and self-proclaimed geek Aaron Davies for a conversation on confidence, identity, and sustainable fitness.They explore how geek culture, from Dungeons & Dragons to Warhammer, offers powerful lessons in behaviour change, mindset shifts, and embracing who you are (or who you want to become). Whether you’ve ever picked up a sword (real or imaginary) or just want to feel more comfortable walking into a gym, there’s something here for you.Expect fun...
2025-06-1758 minRuth Mac Fit PodcastEpisode 54: Midlife Movement: Best Exercises for Women 40+ to Boost Strength, Energy & Fat LossStruggling to stay consistent with exercise in your 40s and beyond? You’re not alone. In this episode, coach Ruth MacIntyre breaks down the best types of movement for midlife women and how to make it work with your real life (even when you’re tired, busy, or starting from scratch).Whether you’re wondering if HIIT is worth it, why your workouts feel harder lately, or how to actually build strength and stay fit during perimenopause and menopause this episode is packed with practical tips, relatable stories, and no-cr@p advice that cuts through the no...
2025-06-1018 minRuth Mac Fit PodcastEpisode 53: Feeling Overwhelmed? A Simple System to Clear Your Mind & Get Stuff Done.In this episode, Ruth shares how she overcame overwhelm by organising her thoughts...not for productivity perfection, but to protect her peace.Inspired by Getting Things Done by David Allen, she explains the science behind mental clutter, how it affects your focus, and her go-to system (including Trello, whiteboards, and brain dumps) to reduce stress and feel more in control, especially in midlife when you're juggling everything.If you're constantly feeling like you're forgetting something or always behind, this episode will help you reclaim calm, boost your clarity, and even make fat loss feel easier.
2025-06-0314 minRuth Mac Fit PodcastEpisode 52: Holiday Fat Loss Without All-or-Nothing ThinkingIn this episode of the Ruth MacFit Podcast, we're diving into how to approach holidays when you’ve got a fat loss goal, but don’t want to give up fun, flavour, or freedom.Whether you're weeks away from your holiday or packing your suitcase today, Ruth shares how to prepare your mindset, choose realistic goals, and navigate hotel buffets, wine lists, and beach snacks without falling into guilt or all-or-nothing patterns.You’ll learn:Why 'being good before the holiday' can backfireHow to plan for maintenance (or progress!) while still...
2025-05-2714 minRuth Mac Fit PodcastEpisode 51: Why Fat Loss Feels Harder in Midlife And What to Do InsteadIn this episode of the Ruth Mac Fit Podcast, Ruth dives into one of the most common frustrations women face in midlife: “Why can’t I lose weight like I used to?”You’ll learn:Why fat loss technically hasn’t changed… but why your approach probably needs toWhat midlife changes, like hormones, lifestyle, and mental load actually mean for resultsWhy motivation and willpower aren’t the problemHow The No Crap Cake Method helps you make intentional choices without all-or-nothing pressureThe shift from tracking and p...
2025-05-2017 minRuth Mac Fit PodcastEpisode 50: What Maintenance Really Looks Like After Fat Loss (And How to Make It Sustainable)What does life actually look like after you’ve reached your fat loss goal? If you’ve ever said, “I can’t wait for this diet to be over so I can get back to normal,” this episode is for you.In this practical (and encouraging!) chat, I break down what maintenance really looks like once you've lost the weight...without slipping back into old habits. We’ll explore why so many women rebound after dieting, the habits that actually lead to long-term success, and how to know if you’ve truly reached maintenance. Spoiler: it...
2025-05-1315 minRuth Mac Fit PodcastEpisode 49: Mindful Eating for Women 40+: How Your Space Affects Hunger, Cravings & Fat LossFeel like you're always snacking or eating on autopilot? In this episode, we explore how mindful eating, especially in midlife, can reduce cravings, support fat loss, and improve your relationship with food. And it often starts with where you eat.You’ll learn:What mindful eating really means (without perfection)How your eating environment affects hunger and satisfactionWhat the research says about distracted eating and weight gainPractical tips to eat slower and more intentionallyWhat to do when old habits creep back in✨ Reflective questions:Where do I usually eat my meals?How often am I distracted while eating?What’s one...
2025-05-0715 minRuth Mac Fit PodcastEpisode 48: Tired of Dieting & Still Not Feeling Great? Why It’s Not Your Fault & What Actually Works in MidlifeEver feel like you're doing everything right. You're eating better, moving more and still not feeling how you want to feel?In this episode of The Ruth MacFit Podcast, recorded during a spontaneous trip to Canada, I’m sharing the truth about why fat loss, energy, and confidence feel harder in midlife and how to stop feeling like you're failing.You’ll hear:My story: from chronic stress and illness to rebuilding strength after burnoutWhy so many midlife women feel stuck and what the research says about stress, hormones, and hung...
2025-04-3016 minRuth Mac Fit PodcastEpisode 47: How to Reset After Easter Without Diet MiseryFeeling like you need to "sort it out" after Easter?If you're surrounded by chocolate or feeling the effects of too many mini eggs, this episode is your reminder that extreme dieting isn’t the answer.Ruth breaks down:The biggest post-Easter fat loss mistakesWhy skipping breakfast and fasting might backfireWhat the research says about carbs, protein, and ultra-processed foodsWhy women in midlife need to think differently about fat lossHow to build habits that work even on your ha...
2025-04-2116 minRuth Mac Fit PodcastEpisode 46: Feeling Stretched Thin? Why Slowing Down Helps Midlife Fat Loss & EnergyOverwhelmed and running on empty? In this episode of The Ruth MacFit Podcast, we’re talking about the real reason fat loss feels impossible in midlife and it’s not because you’re lazy or lack willpower. It’s stress. And more importantly, what chronic stress is doing to your body and your results.You’ll hear a relatable story of one woman navigating perimenopause, exhaustion, and snacking cycles, and how small, calming changes helped her feel energised, lose weight, and manage her symptoms...without doing more.We’ll cover:Why doing more i...
2025-04-1519 minRuth Mac Fit PodcastEpisode 45: Why You Keep Turning to Food (and What to Do Instead): Emotional Eating ExplainedEver found yourself reaching for snacks when you're not even hungry?You’re not alone and it’s not about willpower.In this episode of the Ruth MacFit Podcast, Ruth dives into emotional eating: what it is, why it happens, and what you can gently start doing to change the pattern. If you’ve ever thought, “I’ve ruined everything” after stress-eating or picking at food without realising, this one’s for you.You’ll learn:Why emotional eating isn’t just emotional — it can be physical or habitualThe surprising link betw...
2025-04-0721 min
The Author Archive PodcastRuth Werner - the Oxfordshire life of a remarkable Soviet spy.Ruth Werner was born Ursula Kuczynski in Berlin.
She was appalled by Hitler and became a lifelong communist and a spy. During the 1940s she lived around Oxford and radioed secrets to Russia.
Her spy codename was Sonja and her memoir was published as Sonja's Report. Ben MacIntyre wrote a best-selling biography of her ...Agent Sonya: Lover, Mother, Soldier, Spy.
David Freeman spoke to her in Oxford.
2025-04-0632 minRuth Mac Fit PodcastEpisode 44: Feel Fitter in Midlife: Positive Aging, Fat Loss & Strength with Claire from FitPositive.ieIn this episode of The Ruth MacFit Podcast, I’m joined by the brilliant Claire Farrell from FitPositive.ie, a fellow coach specialising in women's health, midlife wellness, and sustainable fat loss.We dive into:Claire’s story of hitting a low point in her early 40s and how she turned it aroundWhy positive aging is more than a buzzword, it's a strategyHow simple strength training and walking can change your lifeNavigating perimenopause, burnout, and hormonal shiftsThe ADHD connection and how routine and move...
2025-04-021h 17Ruth Mac Fit PodcastEpisode 43: Feeling Great in Midlife - What’s Really Draining You (and How to Get Your Energy Back)In this episode of The Ruth Mac Fit Podcast, Ruth dives into what it really means to feel great in midlife and it’s not about being perfect, thinner, or ticking off to-do lists at lightning speed.We talk about:Why we say we care less what others think, but still fall into people-pleasingHidden behaviours we do for approvalHow perfectionism, comparison and mental overload keep us stuckThe truth about feeling better before the goal is even reachedHow awareness is the first powerful step to...
2025-03-2620 minRuth Mac Fit PodcastEpisode 42: Why Progress Comes from Planning for Chaos, Not CalmIn this episode, Ruth shares a powerful mindset shift that can help you stay consistent, even when life feels overwhelming. Whether you’re juggling work, parenting, perimenopause symptoms, or all of the above, waiting for things to calm down before taking action often leads to endless delays.Instead, Ruth encourages planning for chaos. She shares her personal routines, client stories, and strategies like flexible ranges for calories, steps, and workouts, so you can keep progressing without needing life to be perfect.Expect practical tips, relatable stories, and a realistic way to keep going when everything fe...
2025-03-2116 minRuth Mac Fit PodcastEpisode 41: Why Comparison is Holding You Back (and How to Flip It into Motivation)In this episode of The Ruth MacFit Podcast, I’m diving into one of the most common struggles for women over 40, comparing yourself to others and feeling like you’re falling behind. Whether it's in fat loss, fitness, or life in general, I’ll share why comparison is a normal part of being human, how it shows up (especially in midlife and perimenopause), and what you can do to stop it holding you back.I’ll also share insights from Mel Robbins' book "Let Them" and real-life examples from my coaching clients who deal with these same feelings...
2025-03-1018 minRuth Mac Fit PodcastEpisode 40: The Just in Case Mindset: How It’s Holding You BackIn this episode of the Ruth Mac Fit Podcast, Ruth dives into a mindset that might be subtly sabotaging your progress: the Just in Case Mindset. Whether it's holding onto old clothes, clutter, or backup plans, this way of thinking often reflects a deeper fear, a lack of trust in ourselves.Ruth explores how this mindset shows up in different areas of life, from health and fitness to career choices and self-belief. Ruth encourages listeners to declutter both their physical and mental space, make one strong commitment at a time, and stop letting ‘just in ca...
2025-03-0516 minRuth Mac Fit PodcastEpisode 39: Why boundaries matter for happiness.If you’ve ever felt guilty for saying no, struggled with people-pleasing, or felt emotionally drained after dealing with certain people, this episode is for you.I share a recent personal experience that highlights that just because someone wants access to you, doesn't mean they're entitled to it. In this episode, I share: Why trusting your gut is the key to protecting your peace. How setting boundaries isn’t about being mean, it’s about self-respect. The physical impact of emotional stress and why my back pain is hanging about. How my brother is an inc...
2025-02-2811 minRuth Mac Fit PodcastEpisode 38: Protein Confusion: Separating Facts from Marketing HypeAre you confused about how much protein you really need? Wondering if those high-protein supermarket foods are worth it? Or feeling pressured to eat more protein just because it’s gone viral?In this episode, we’re breaking down the truth about protein, food marketing, and whether you actually need protein powders, cottage cheese pancakes, or macro-friendly meals to hit your goals.We’ll cover:✅ How much protein you actually need✅ The role of protein in muscle maintenance, fat loss, and overall health✅ Protein powders vs whole foods - do supplements really make a diffe...
2025-02-2514 minRuth Mac Fit PodcastEpisode 37: Not Fit Enough to Start? Why You’re More Ready Than You ThinkHave you ever avoided doing something because you didn’t feel ready? You’re not alone. In fact, when I asked my Instagram community, 100% of them said yes! In today’s episode, I’m diving into why this fear exists (especially for those who have been fit before) and how to move past it.I’ll share my own experience of recovering from rheumatic fever and how fear of pain, ego, and comparison to my past self almost held me back. Plus, I’ll explore real research on why we hesitate to start again and why muscle m...
2025-02-1917 minRuth Mac Fit PodcastEpisode 36: Why You Keep Falling Into Old Habits (And How to Break the Cycle)Have you ever found yourself reaching for food when stressed, saying yes when you really mean no, or scrolling your phone instead of tackling your to-do list,even though you know better?In this episode, I break down whyhabit loops keep us stuck in behaviours we want to change and whywillpower isn’t the answer. Instead of forcing yourself to stop, the real power lies inpausing and reflecting,noticing the habit, questioning it, and creating space for better choices.I’ll share:✔The science behind habit loops and why we repeat actions on autopilot.✔Ho...
2025-02-1224 minRuth Mac Fit PodcastEpisode 35: From Radio 1 to Yoga: Sportie Carrie's Journey to Movement and Mindfulness
In this episode of the Ruth MacFit Podcast, I sit down with my good friend Carrie Prideaux, formerly known as Sportie Carrie from the Chris Moyles Show on Radio 1, to chat about life changes, the power of yoga, and navigating midlife with strength and self-care.
Carrie shares her journey from broadcasting to becoming a yoga instructor, the impact of breathwork and movement on stress management, and why yoga is for everyone, regardless of experience, age, or gender. We also dive into the competitive spirit, modeling healthy behaviors for our kids, and how yoga can be a game-changer for both...
2025-02-0636 minRuth Mac Fit PodcastEpisode 34: Beyond the Scale: The Mindset & Habits of My Most Successful ClientsAre you tired of feeling like you're constantly starting over? Struggling to stay consistent and wondering why some people seem to succeed while you feel stuck? In this episode, Ruth breaks down the key mindset shifts and habits that her most successful clients have in common, so that you can apply them too.
The workouts, nutrition targets etc are the easy bit. Committing to change & not letting your past failures define you are the first step.
In this episode, you’ll learn:✔️ Why commitment to yourself is the #1 predictor of success✔️ How letting go of past...
2025-02-0522 minRuth Mac Fit PodcastFeel Stuck? Why Belief Is the First Step to Lasting Change
In this episode, Ruth discusses the transformative power of belief, both from oneself and from others. She shares personal experiences and insights on how belief can catalyze change.
keywords:
belief, self-perception, personal growth, empowerment, coaching, strength training, mindset, change, labels, narrative identity
2025-01-2911 minRuth Mac Fit PodcastFacing Fear. The Secret to Surprising yourself.In this episode, Ruth explores the theme of fear and its impact on personal growth. She discusses how fear can hold us back from pursuing our desires and how it can be reframed as a challenge rather than a threat. Ruth shares her personal experiences with fear, emphasising the importance of taking small steps to overcome it and the value of celebrating progress.
Key words: Keywords
fear, personal growth, overcoming challenges, self-improvement, motivation, mental health, resilience, confidence, personal development, facing fears
2025-01-2412 minRuth Mac Fit PodcastFat loss doesn't need to mean a 'diet'In this episode, Ruth discusses how to approach fat loss from a mindset perspective, emphasising the importance of acceptance, moving away from the traditional diet mentality, and focusing on sustainable lifestyle changes. She highlights the detrimental effects of perfectionism and the benefits of planning and recognising non-scale victories.
keywords
fat loss, mindset, acceptance, dieting, perfectionism, planning, nutrition, lifestyle changes, sustainable weight loss, mental clarity
2025-01-1320 minRuth Mac Fit PodcastAchieving Your Goals: A Mindset Shift for 2025In this episode of the Ruth MacFit podcast, Ruth discusses the importance of setting realistic and sustainable goals for 2025. She emphasizes the need for a mindset check, reflecting on past achievements, and defining what success looks like. Ruth highlights the significance of overcoming obstacles and building resilience. She encourages listeners to break down their goals into manageable steps and create positive habits through affirmations, ultimately fostering a growth mindset for the upcoming year.
Keywords
goal setting, mindset, personal growth, resilience, SMART goals, overcoming obstacles, positive habits, affirmations, 2025 goals, self-improvement
2024-12-3136 minRuth Mac Fit PodcastDeclutter your mind & home - Special guests Organise_d (Hayley & Gemma)In this episode of the Ruth MacFit podcast, Ruth speaks with Hayley and Gemma from Organise-d about the importance of organisation in creating a calm living environment (& also calmer mind). They discuss their journey into the organising business, personal experiences with organisation, strategies to feel more organised, the mental health benefits, as well as tips for the ADHD mind and so so much more.
You can find Hayley & Gemma on Instagram @organise_d or at www.organise-d.com
Ruth can be found on instagram @ruthmacfit or www.ruthmacfit.com
2024-12-2050 minRuth Mac Fit PodcastTis the season to take a break - why self care is an essential festive past timeIn this episode, Ruth discusses the importance of self-care during the festive season, emphasising that taking time for oneself is crucial for being present and supportive for others. She shares practical strategies for incorporating self-care into busy schedules, including breathing techniques, sensory snacks, and the importance of saying no to protect one's energy. Ruth encourages listeners to reframe holiday tasks as opportunities for self-care and to prioritize their well-being for a more enjoyable holiday experience.
keywords
self-care, festive season, stress relief, breathing techniques, sensory snacks, saying no, mental health, holiday tips, mindfulness, personal well-being
2024-12-1318 minRuth Mac Fit PodcastNavigating Christmas - Guilt FreeIn this episode of the Ruth MacFit podcast, Ruth discusses how to navigate the Christmas season and all those social events, while maintaining health and fitness goals. She emphasizes the importance of finding balance, making mindful choices, and enjoying the festivities without guilt. Ruth provides practical strategies for holiday eating, mindful drinking, and staying active during this busy time of year.
keywordsChristmas, health, fitness, fat loss, holiday eating, mindful drinking, balance, strategies, nutrition, well-being
2024-12-0619 minRuth Mac Fit PodcastWhy is it hard to keep going, even when we want to?
In this episode of the Ruth MacFit podcast, Ruth MacIntyre discusses the importance of taking proactive steps to change the way we age. She explores the challenges individuals face in maintaining a healthy lifestyle, including unrealistic expectations, social pressures, and the impact of social media. Ruth emphasizes the need to balance personal values with health goals, overcome fears of judgment, and embrace imperfection. She encourages listeners to practice self-care, reflect on their progress, and understand that small actions can lead to significant changes over time.
aging, health, fitness, self-care, expectations, values, social media, perfectionism, mindset, nutrition
2024-11-2819 minRuth Mac Fit PodcastGuest Episode: Dr Lyndsey Hookway & The Importance of Self Care & Self Compassion
In this conversation, Ruth MacIntyre and Dr. Lindsey Hookway discuss the importance of self-care, particularly for mothers, and how it impacts overall well-being and parenting. They explore the myth of achieving balance in life, the significance of sleep, and practical strategies for managing sleep challenges across different life stages. The discussion emphasises the need for self-awareness, the role of exercise in enhancing sleep quality, and the creation of effective evening routines to promote better rest.
Find Dr Lyndsey Hookway on instagram @lyndsey_hookway or via her website lyndseyhookway.com
Find Ruth via her website...
2024-11-191h 02Ruth Mac Fit PodcastEmbracing Setbacks: A Growth Mindset JourneyRuth reflects on her recent experience competing in the Hyrox event in Paris. She discusses the importance of mindset, learning from setbacks, and the significance of small habits in maintaining health and well-being.
She also introduces you to her alter ego...
2024-11-1526 minRuth Mac Fit PodcastMindful Progress: Embracing Patience, Easing Pressure, and Navigating SetbacksIn this episode of the Ruth MacFit podcast, Ruth discusses her journey and insights into fat loss, emphasizing the importance of mindset, gratitude, and self-compassion. She shares her experiences of shifting focus from fat loss to personal growth and well-being, highlighting the significance of recovery and realistic goal-setting. Ruth encourages listeners to embrace a sustainable lifestyle change and seek support in their journeys.
2024-11-0612 minRuth Mac Fit PodcastBreaking Free from Perfectionism: The Key to Sustainable Fat LossIn this episode of the Ruth Mac Fit podcast, we dive into the common mindset trap of perfectionism and how it holds you back from achieving your fat loss goals. Ruth shares practical tips on how to recognise perfectionist tendencies, why they make progress harder, and how to embrace balance and moderation for long-term success. Learn how small, consistent actions, rather than rigid expectations, can lead to a healthier, happier lifestyle—no extremes necessary!
2024-10-2418 minRuth Mac Fit PodcastTracking vs. Intuition: The Path to Sustainable Fat LossIn this episode of the Ruth Mac Fit podcast, we dive into the pros and cons of calorie tracking. Is it essential for fat loss, or can you achieve your goals without it? Ruth shares her insights, client experiences, and research-backed strategies for finding the right balance. Whether you’re new to tracking or looking to step away from it, discover practical tips for creating a sustainable approach to nutrition, mindful eating, and lifelong healthy habits.
2024-10-1417 minRuth Mac Fit PodcastAre You Lazy or Just Mentally Exhausted? The Truth About Decision FatigueIn this episode, Ruth dives into the concept of decision fatigue and how it affects our ability to stay on track with health and fitness goals. She explains why feeling mentally exhausted at the end of the day often leads to impulsive choices or skipped workouts – and it’s not about laziness. Ruth shares practical tips for simplifying your routine, making healthy habits easier, and being kinder to yourself when life gets busy. Tune in to learn how small, sustainable changes can help you combat decision fatigue and feel more in control of your day.
2024-10-0810 minRuth Mac Fit PodcastStrength for Life: Embracing Lasting ChangeIf you are finding yourself starting and stopping different programmes or finding that life gets in the way of being consistent then I've made this for you! I
know how easy it is for time, energy, life balance, aches/pains to stop you in your tracks and you feel yourself slipping back to old habits. I didn't want this to be another 6, 8 or 12 week programme and instead wanted to offer you the support you need, at the level you need for as long as you need. Health and fitness shouldn't be a short term...
2024-09-2613 min
Stuttering Foundation PodcastMicrotransitions and Mindfulness with Kristin ChmelaWant to share your feedback? Send us a message!Kristin Chmela, M.A., CCC-SLP, BCS-SCF joins host, Sara MacIntyre, M.A., CCC-SLP to explore and discuss the importance of committing to easier and relaxed microtransitions to build mindfulness and connection. Kristin recently gave a TEDx talk, 'Microtransitions Build Connections,' which was the inspiration for this conversation. During this episode, we explore the concept of microtransitions, the potential positive impact on communication, creating connection, the stuttering experience, and more!Resources mentioned:Microtransitions Build Connections TEDx TalkLife is in the Transitions: Mastering Change at Any...
2024-08-1350 minRuth Mac Fit PodcastHow to handle longer travel with a fat loss goalCovering jet lag, the travel itself and getting into routine.
2024-06-2820 minRuth Mac Fit PodcastHow can I prepare for perimenopause?This was a question I was asked recently and I thought it needed a bit of a deep dive. There are things we can do that mean we're giving ourselves the best chance of aging well and starting before you have perimenopause symptoms is a great idea...you're never too late though.
2024-06-1815 minRuth Mac Fit PodcastWhy Fat Loss is harder - menopause transitionI was asked about this in a recent check in. Why on the one hand are we told it's harder and on the other told that the same approaches apply to fat loss. Here I try and answer this in a little more detail.
2024-05-3015 minRuth Mac Fit PodcastDieting around our childrenIt's something that many women come to me concerned about. They're wanting to lose weight, but they are worried about the message they're sending their children. Here are my views on this.
2024-05-1719 minRuth Mac Fit PodcastWhy we need to look at our goals moreWhen setting goals we can often overlook some important factors. Spend some time thinking about your goals so that you are more likely to reach them.
2024-05-0923 minRuth Mac Fit PodcastNavigating PMSA podcast that was inspired by a day of check ins where many of the community were struggling with PMS. Here's some thoughts on how we can navigate this time and some points to remember for next time.
2024-05-0115 minRuth Mac Fit PodcastSleep during the Menopause TransitionAn important topic because it's something so many of you struggle with during perimenopause. Luckily, there's often more we can do to help our sleep than we might believe. All these little things can add up and have a massive impact.
If you want a copy of the sleep audit then feel free to reach me via instagram @ruth_esgfitness or via email ruthmacpt@gmail.com
2024-04-2423 minRuth Mac Fit PodcastHoliday ModeI love that this is the time of year we're at. You're getting ready for holiday, you don't want undo any of your hard work when there, but you still want to have an incredible time.
2024-04-1820 minRuth Mac Fit PodcastA chat about menopause nutrition - Zoe and Devina TKnowledge is power and it's good to chat about what we're actually getting from these approaches.
2024-04-1020 minRuth Mac Fit PodcastWeight Loss and Feeling GoodOften the goal is to lose weight so that we feel better, but is it really the weight loss that has us feeling better? Here I give you my thoughts on this.
2024-04-0512 min
RadiowissenNueva Germania - Das gescheiterte „Arier-Experiment“ im UrwaldEine Zuflucht für die "arische Rasse": Das sollte Nueva Germania sein, als deutsche Auswanderer den Ort 1886 in Paraguay gründen. Das Projekt scheitert nach wenigen Jahren. Doch der Ort existiert bis heute. Archäologen suchen nun mit Zeitzeugen nach Spuren der einstigen Arier-Kolonie.
Autor: Sebastian KirschnerCredits Autor dieser Folge: Sebastian Kirschner Regie: Anja Scheifinger Es sprachen: Stefan Merki, Christopher Mann, Rahel Comtesse, Hemma Michel Technik: Ursula Kirstein Redaktion: Thomas Morawetz
Im Interview:Prof. Dr. Natascha Mehler, Archäologin (Universität Tübingen);Attila Dészi, Archäologe (U...
2023-12-1823 min
Get Out In ItEp24 - Ruth MacThis week, we are lucky enough to be joined by Ruth Macintyre from ESG Fitness; Ruth specialises in helping women understand ageing, fitness, strength and navigating menopause.
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028
Instagram: https://www.instagram.com/getou...
2023-10-091h 19Get Out In ItEp24 - Ruth MacThis week, we are lucky enough to be joined by Ruth Macintyre from ESG Fitness; Ruth specialises in helping women understand ageing, fitness, strength and navigating menopause.
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028
Instagram: https://www.instagram.com/getou...
2023-10-091h 19Ruth Mac Fit PodcastEpisode 10 - All about pain with Dr Esther FoxIn this episode Esther talks to us about the science of pain and how it is such a grey area. We talk about neuro pathways and how pain doesn't always mean an injury, but you are still feeling it and therefore it is real.
2023-07-2041 min
Ruth Mac Fit PodcastEpisode 9 - Nick Lane PT on Mindset and Habits for a happier and healthier lifeI chat today with Nick Lane about mindset and habits. Identifying if you perhaps have a fixed mindset...how recognising this is key to change and how you can incorporate habits to steer you in the direction of a healthier future.
2023-04-2047 min
Ruth Mac Fit PodcastEpisode 8: Dr Esther Fox, Physio on future proofing yourself and the power of PilatesI chat with Esther on how we can age well and the power of Pilates. She has a wealth of knowledge in this area with her PHD being clinical research looking at the effects of different types of exercise upon balance and mobility. This is worth a listen at any age!
2023-04-1039 min
Ruth Mac Fit PodcastClient Kate on losing 10kg, gaining confidence and having a better relationship with food.Kate and I chat about her journey to achieving her goals as a women going through peri-menopause. Her self limiting beliefs and learning to be perfectly imperfect.
2023-04-0718 min
Ruth Mac Fit PodcastWeight Gain as we get olderIn this episode I talk about aging and weight gain. Why we gain weight and some practices and habits we can put in place to help.
2023-03-3114 min
Ruth Mac Fit PodcastEpisode 4 - Jo Meek AKA The Running Squirrel
A quick chat with @running_squirrel to find out what she does in the world of running and the world of physio and how this has changed over the years.Jo answered questions about fuelling, plantar fasciatis, running with osteoarthritis in knees and explained the name the Running Squirrel.
2023-03-2224 min
Ruth Mac Fit PodcastEpisode 3: Being Perfectly ImperfectThis one is for those women who feel they've spent their life either on or off a diet. I chat about how moving to a more imperfect approach might actually help you achieve your goals. If you're looking for lifestyle change then the idea is that it becomes lifelong change.
2023-03-1315 min
Ruth Mac Fit PodcastWhen menopause meets mental healthIn this episode I chat to Dr Kate Blackford from Origami Cognitive Hypnotherapy. Kate is a doctor of psychology as well as being a cognitive hypnotherapist. She specialises in helping women free themselves from anxiety, self-criticism and worry and as you can probably imagine, this means she has a wealth of experience working with menopausal women.
We cover symptoms of menopause, strategies to help you cope when things are getting tough and your rights in the work place and much more.
Enjoy
2023-03-0858 min
The TPM Podcast#13 - Menopause with Ruth MacIntyreMenopause is a topic that I have been asked to cover ever since starting this podcast. Until recently, I'd had no one to cover the topic with but thankfully I was introduced to Ruth!
Ruth is a fellow coach, qualified to help women going through this phase in their lives.
The chat was really informative and hopefully a fun listen too!
2022-06-131h 07
The Iris Murdoch Society podcastLecture: 'Iris and the Christians: what did the Christian churches make of Murdoch, 1954-1983'This lecture was given by Peter Webster, a scholar of contemporary religious history, with a particular interest in the religious arts. His most recent book was the first biography of Walter Hussey; Dean of Chichester and patron of the arts.
The audio recording of a public lecture given at the University of Chichester on 19th February 2022, as part of a study day at the Iris Murdoch Research Centre. My thanks are due to Miles Leeson for the invitation, and to the audience for a very engaged and stimulating discussion afterwards.
I examine Christian reactions to Murdoch’s work in three ar...
2022-03-0251 min
AnalysisMaking the Best of a Bad JobDavid Goodhart considers whether the declining status of basic jobs can be halted and even reversed. Successive governments have prioritised widening access to higher education to try to drive social mobility, without giving much thought to the impact this has on the expectations of young people who, for whatever reason, are not going to take that path.But even in a knowledge-based economy, the most basic jobs survive. Offices still need to be cleaned, supermarket shelves stacked, and care home residents looked after.The best employers know how to design these jobs to...
2013-02-1828 min