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In today's episode, I will be discussing how to create a structure for including fitness and nutrition in your life that you can stick to and not feel overwhelmed. Things shouldn't be hard, it should fit into your current lifestyle.

S 1: The Importance of Structure

S2: Define Your Goals

S 3: Weekly Schedule

S 4: Design a Balanced Routine

S 5: Plan Your Meals and Snacks

S 6: Establish Healthy Habits

S 7: Overcoming Obstacles and Staying Motivated

These are 7 steps to start implementing and help you to create that structure into your life that you desperately need but are struggling to stick to. If you are struggling to stick to it and need more accountability then you can work with me 1-2-1 or in my next group coaching intake.

Check both out here:

Remember that weight loss is not just about the number on the scale. Focus on other markers of progress, like how your clothes fit, improvements in strength and endurance, or the compliments you receive from friends and family. Celebrate those non-scale victories because they're just as important!

Staying motivated during plateaus can be a real challenge. It's easy to feel discouraged and tempted to throw in the towel. But I go over the real deal and why this episode is the most important thing you will have done for yourself today!

Q&A

When it comes to losing body fat, there are several common mistakes and misconceptions that you should be aware of. I take you through the top ones and the truth behind them. I also talk about how to lose weight for women 35+

How to get your MOJO back. Regaining your mojo and motivation is possible! Use the top tips inside this podcast to start to get your MOJO. PLus use my top tip to know whether to just have a standard week, dont set any big goals and dreams then reset next week. Be patient with yourself during those low moments, and try out different strategies until you find what works best for you.

You have been following me for a while, listened to a bunch of podcasts or on IG and now you want to know more about my coaching services. YOu have found yourself in the right place.

The simplicist things we forget!

This is the reason you may be struggling to lose weight, right here in this episode, I am a strong believer that everything is better when we are happier. If you are miserable, more often than not, lets look at why and how we can look to change that.

How to live a more positive life, actionable tools while living a busy life inside this episode.

Season 2 EP: 22 Q&A exercise or steps, exercise Fatigue DOMS, how to feel better after working out, my top 5 tips for reducing muscle soreness and feeling amazing after a workout and what Summer drink to have when staying in line with your weight loss goals.

This and more! Inside this episode.

We live in a fast-paced world where it can often feel like there's never enough time in the day to take care of ourselves. We set goals, such as losing weight or staying fit, but maintaining consistency can be incredibly challenging. So, how can we overcome this struggle and find the balance we so desperately seek?

Today's Q&A goes into these 3 questions:

Why can I not stop eating yummy food?

Why do I always feel like I need to nap?

(Important to note that if you feel chronically tired you may need to seek help from a DR if you have not already)

How to hit my Protein goal?

Inside this episode my client Emma and I chat through all of this and more:

Cambridge 1-2-1, Challenges with saying NO to people, inner confidence, dropping 2 dress sizes in 3 weeks all this and more inside this episode

Trying to lose weight and always stuck on a weekend or find you over indulge and are so annoyed at yourself after? This episode is just for you!

Here is your link to my 30 Day Summer Method that starts in a few days on the 5th June. If you are listening to this after this date, check out my IG for the date of the next one.

Sophie joins me today to talk about her challenges, her YO-YO dieting, the stress of being a working mum of 3 children and how she has not taken time to focus on herself before and why she feels it is important now. How her mindset has changed plus some really helpful tips for anyone struggling with their weight loss or their relationship with themselves. Let's go and listen to it now..

This week I was inundated with Q's from my 30 Day Method ladies plus a couple of Instagram too! The main one I go into first which is how to get back on track after going on holiday or an over indulgent weekend.

My TOP 6 tips for busy business women who spend a lot of time on the road.

Today's Q&A Goes into these questions plus lots of helpful tips on what to do in these situations.

Why can I not stop at 1 biscuit?

What to do when I have overeaten?

Do I need to focus on Cardio to lose weight?

Don't forget to subscribe and follow for lots more

An inspiring chat with Lauren the founder of LoveLissie Leggings. Lauren is so incredibly passionate about equality and striving to make women of all sizes feel incredible about themselves.

This resonates so much with me, my business and values and we chat through Body positivity, Post Natal Depression, New Mum Struggles and challenges, The view of different generations.

How to create a healthy routine without feeling overwhelmed. We have 100 things to do everyday and sometimes it feels totally impossible to actually do all of it let alone looking after ourselves and focus on our happiness, our health .

I am going to go through my 7 points that are the most important to sticking to a routine.

One of the biggest reasons we give up when trying to lose weight, why the scale is not moving & how to stop yourself from over indulging

Normally when you are on a diet or thinking about a diet you go into the mindset that you need to eat less, cut out this, and that. Now I want to change that, I want you to ADD to your diet rather than take things away.

To many this will feel like you are consciously eating MORE than you have been used to, even when you were not dieting.

The difference is the type of foods you will be choosing. I do not want you to cut out your pizza, pasta, chocolate, crisps etc, I want you to include all of those things BUT what I want you to do is right inside this episode.

Check out the reasons inside this podcast why adding to your diet and actually eating more will help you to not only lose body fat but feel more energise, feel like you want to stick to it this time and not want to give up.

As mentioned in the podcast:

An example of a way to get protein into each meal. This is not a specific or bespoke meal plan and should not be followed as such:

Breakfast: 1 slice of sourdough toast, 2 poached eggs and 1/2 avo, 2 cherry tomatoes, sliced(21g protein)

Lunch: Chicken wrap with lettuce, cucumber and mayo plus 1/2 a red pepper chopped up and a bag of crisps(26g protein)

Snack: Protein Yoghurt and handful of blueberries:(22g protein)

Dinner: Lasagne with a side salad (27g Protein)

Snack: Aero Mousse, 2 strawberries & 1 square of dark chocolate

Total: 96g protein*There are other macronutrients here too, carbs and fats but our main focus at the moment is protein.

Red lentils (boiled)
Chickpeas (canned) Tofu (steamed)
Kidney beans (canned)
Baked beans  Wheat flour (brown)
Rice (easy cook, boiled) 
Bread (brown) 
Bread (white) 
Pasta (dried cooked)
Porridge oats Almonds 
Walnuts 
Hazelnuts Other sources:

Chicken breast (grilled, without skin)
Pork chop (lean, grilled) 
Beef steak (lean, grilled) 
Lamb chop (lean, grilled)  Tuna (canned in brine) 
Salmon (grilled) 
Cod (baked)
Mackerel (grilled) Crab (canned in brine)
Mussels (cooked)
Prawns (cooked) Chicken egg (whole, boiled) Whole milk 
Semi-skimmed milk 
Skimmed milk 
Cheddar cheese 
Reduced-fat cheddar 
Cottage cheese 
Plain Greek-style yogurt 
Plain low-fat yogurt

This is not a full and complete list, these are suggestions of things to add to your diet.

Your 30 Day Summer Method, 

Why is it different to what you have done before, what are you going to get out of the 30 days & who is it for? We all want to know what is in it for us... if you are listening to this you already feel like you need a kick up the ass, you feel like you need something and you are just not 100% sure what it is. 

Check it out here and you can sign up here to get ready for the next start date of your 30 DAY SUMMER METHOD!

Think about where you can be in 30 days time, you will feel incredible, energised, empowered, sleeping better and feeling more like yourself than you have done in years!

THE NEXT ONE STARTS ON THE: 1st May 2023

The biggest reason I find people use that they have not been able to lose weight or focus on themselves is because they do not have time. Time blocking forces us to look at where our time is going and encourages us to reflect on our priorities and to choose what is really important. We can’t do it all in one day, so we need to look at the most important tasks we want to accomplish. Scheduling a specific time when we are going to work on that particular goal allows us to narrow down what needs to be done and what can wait.We have all been there when we are scrolling on our phone and before we know it, 30 minutes has gone! We could have put the washing away, started dinner, spent time with our kids but yet... we continue to scroll! If you want to spend time on social media, do it, just time block it.

If you are part of my 5 DAY RESET I want you to comment below and let me know you have listened to this PLUS share this episode on Instagram, tag me @michelle_motivates_

If you want to be part of my 5 day you still have a couple of hours left to join (depending on when you listen to this podcast)

A really fab chat with my lovely client Sarah who stepped through my Personal Training Door almost 2 years ago.

Her fears, her empowerment, her feelings of control and confidence, how it has changed over the last 18 months and top tips for you to use on your journey.

Ever been told you have IBS, leaky gut and want to know more or still not really sure what you should and shouldn't be eating or doing to help yourself?

Want to jump on the hype about Gut Health and are passionate about living a healthier lifestyle to support your gut and overall health then this is the space for you for the next 30 minutes.

I take you on a journey with me to look at the small and big things in your life that you have forgotten to be grateful for. Looking at the world a little differently and focusing on why you may be unhappy at the moment, then how to change that into a happiness and glass half full.

I am often told I am a very happy person 'how do I stay so happy and motivated'. I am going to let you into my glass half full life, come and see the world through my eyes. 

This is PART 1, you have some nuggets to start working on and in PART 2 we delve into the small things in life and how we can continue to find our happiness with everything we have no matter how big or small. How to start feeling like you matter and you are worthy! 

This is a short podcast for you, talking to you, about you. Hearing your own voice in my clients views and seeing how I can help you.

If you know someone that can benefit from listening to this or you think I can help, share the love.

Lacking Self Esteem or Confidence? I delve into why you are plus some key tips as to how to start working on this today.

My own story of losing my own confidence after having kids, how that impacts you as a person, what I did, the mistakes I made and what you can do today to help yourself.

Your Coach,

Michelle

Charlotte & I answer 3 of your questions around health and wellbeing.  

These three take us into topics around: Your Nutrition During Menstruation, How to tailor your fitness to your energy, Cardio Vs Resistance Training & tracking your weight, how long you should stay in a deficit.

Let's get into today's episode...

Emotional Eating and how we all do it to some degree. Talking through how much it is affecting you and your life will make a difference with how much you need to access of your own emotional eating or that of others if you are helping someone else through it. 

What triggers emotional eating and how you can start to control yourself and your emotions around this.

Q & A Intuitive Eating VS Calorie Counting, Portion Control, Comfort Eating and why we make the food choices we do, Michelle's 10 Minute Strategy, TOP TIPS to control your hunger levels.

Charlotte (An online Personal Trainer and Owner of Collective Health UK) and I discuss, Body Image, Body Confidence, How Social Media Affects this plus TIPS on Improving your self confidence. We go into Our Own Journey & The challenges of our clients, the knowledge we have gained and share some super helpful hints and tips with you to help you focus on your own confidence.