Plantbased FM
By Natasha Evans
Available on: iTunes, Spotify, AnchorFM, Google Podcasts, Breaker and more.
Plantbased FMJun 13, 2021
#3.25 Why we need to set goals - My Photoshoot
Feel free to peruse the podcast content as there's a library of over 100 episodes spanning the topics of fitness, mindset and nutrition to choose from should you miss the weekly Thursday slot.
Goals are what we wish to achieve; specific and measurable objectives. They can be focused on the short-term or the long-term, and can be personal or professional, but the common link is that goals are what we do (or wish to do).
So I want to share a little about my photoshoot, my reasons and motivation and 6 further benefits of why you should set them!
As author Tony Robbins states: “Setting goals is the first step in turning the invisible into the visible.”
1. Control/direction - It allows you to be proactive (not in auto pilot) to carve out the things you actually do want
2. Progress/ Assessment - Setting goals allows you to evaluate your life.
3. Focus. When you set your priorities, you can focus your attention on the things that align with your goal.
4. Accountability not to others, but to yourself. Will you continue to show up for your future self?
5. Inspiration/motivation - Know that all things are created twice: first in the mind, then in the physical world
6. Happiness - When you set and achieve your goals, you increase your happiness and satisfaction in life..
I hope this has been insightful if for any reason your focus has been diverted away from setting some this year. Remeber it's never too late to start!
“You need a plan to build a house. To build a life, it is even more important to have a plan or goal.” — Zig Ziglar
If you enjoyed this episode or any of the previous ones from series 1 and 2 then please do share on social media and tag @natashabefit and I'll reshare! Also I'd be super grateful if you could rate and review on Apple itunes to help the show's reach, but you will also be doing a good deed to whoever you share it with!
Thanks for all your support and look forward to chatting to you again in the Autumn.
#3.24 Weight anomalies - My peak week
Stay tuned...to listen to my post photoshoot episode.
If you found this episode helpful, or took away some value...then do let me know, or take a screenshot and tag me in your stories @natashbefit @plantbased_FM
#3.23 Consistency - My Photoshoot Prep
Stay tuned for next week where I will be sharing my journey through 'peak week' and all the thoughts, emotions and stress I've encountered. (For information purposes, the release date of this episode is a week behind where I am at). I would love to hear from you and if anything in the episode resonated. Do let me know by snapping the episode and sharing on your stories. Be sure to tag me in @NatashaBEfit and @plantbased_FM with what you took away from it. Also listen in for the next couple of shows if you want to know how it goes. Until then....keep pushing for your own dreams to become reality! Natasha x
#3.22 Plant-based protein solutions
#3.21: Why the scale weight number isn't dropping
#3.20: Are you actually in a calorie deficit?
#3.19 Mindless Eating Misery
Therefore it's important to take a step back and be curious to current behaviours and habits and what they show us about ourselves. It is these daily habits (many subconscious that we aren't aware that we are even actually doing) that ultimately will either block or unlock the person we wish to become.
In this episode I explore our behaviours and triggers to show that we are all inherently the same and therefore can take great solace in knowing that actually we are not alone, but that we are also remarkably human beings that have the ability to change at whatever age and become the person we wish to be. It is not a failing to reach out nor is it a sign of weakness if we fail. It shows great strength and courage to get back up and continue no matter how many setbacks we face. As a good PT friend of mine taught me....'it is like being in a boxing ring continually getting a beating and being knocked to the floor, but it's always about getting back up...ONE MORE TIME!'
We will stumble, fumble and fall on our journey and that's ok, but if we are prepared to bring awareness to our actions and keep going we will eventually be the person we aspire to be. Never give up, have patience, trust the process and ultimately believe in yourself. If you enjoyed this episode or took a valuable point away that you will action then do let me know by taking a screenshot and tagging me in on your stories.
Are you an iTunes listener, then please can rate the episode and leave a review to help it reach a wider audience.
Until next time, stay safe, be curious and believe.
#3.18 How a lack of sleep is affecting you
Matthew Walker - Why we sleep
Nick Littlehales - Sleep
Shawn Stevenson - Sleep Better
If you enjoyed this episode or took a valuable point away that you will action then do let me know by taking a screenshot and tagging me in on your stories.
Are you an iTunes listener, then please can rate the episode and leave a review to help it reach a wider audience.
Until next time, stay safe and sleep more
#3.17 Why you need to have patience
I touch on BJ Foggs methods here from his book Tin Habits.
Do check back and listen to episode 15 where I talk about habits based from James Clear's book Atomic Habits too.
Happy listening.
#3.16 Unum Guest Episode - Why seating is bad for us
#3.15 How helpful are your habits?
Hoping to help you break free from any preconceived ideas around training and why it's so so so important to resistant train.
Do check out the earlier episodes from both series 1 and 2 where I record with guest experts on the topics of fitness, mindset, food and muscle
#3.14: Health & Wellness 101 - Your questions answered
#3.13 Exercise 101 - Your questions answered
Hoping to help you break free from any preconceived ideas around training and why it's so so so important to resistant train.
Do check out the earlier episodes from both series 1 and 2 where I record with guest experts on the topics of fitness, mindset, food and muscle
#3.12 Nutrition 101 - Your questions answered
In this episode I talk about some of the most common nutrition questions I frequently get asked along with the most common statements I hear re food and weightloss. There will be another 101 episode on exercise and mindset in the next few weeks. So if you found this helpful then please do subscribe, share and like the podcast to help it reach more ladies. Drop me a DM @sassy10fitness on Instagram or head over to www.sassy10.com if you want to ask me a question or find out how you can #SculptAStrongerSexierYou.
#3.11 Part 2 - How & when I train
Depending on your goals will have an impact on the type and frequency of training you complete (on a weekly basis). NHS guidelines state that we should be incorporating 150 mins of moderate aerobic activity or 75 minutes of vigorous aerobic activity, along with at least 2 strengthening activities that work all the major muscle groups per week. How you decide to break this up and what you do is up to you. However, I would suggest finding something you enjoy but that will also keep you showing up! As being casual with exercise will not bring results but being committed will. In this episode (part 2) I share how I train and when for my own goals. It is definitely worth establishing some fitness goals for yourself that you can work towards that will keep you focused (as willpower and motivation can dip) but a strong reason WHY is the secret to achieving your goals. Wherever you exercise and whatever you do, remember that it needs to challenge you (otherwise it won't change you!). Use different tempos on your exercises and incorporate time-under-tension (TUT) to maximise your results. Be present, elicit a good mind/muscle connection and use those rest periods strategically.
Do check out the previous episode (part 1) where I share what i eat as a plant-based athlete.
Feel free to drop me a DM if you have any questions or if you know some-one that would be a great podcast guest.
Want to #SculptAStrongerSexierYou then check out www.sassy10.com to find out more.
Until next time...stay safe whilst pushing your limits.
Natasha x
#3.10 What I eat being plantbased (part 1)
I share with you an insight to what meals I eat, how many and how I get my protein being plantbased. I do currently track my food using MyFitnessPal to ensure that I hot my calories and macros. It is super important for any goal though to accurately track. The biggest misconception around failing to lose weight is genuinely believing you are in a calorie deficit (when you actually are not). Everything that passes your lips needs to be recorded to give an accurate picture of your calorie intake. I'm eating in a calorie surplus and training x5 per week to build muscle. This take time and actually is harder than to lose weight. However, in both cases it is imperative to be consistent and have patience.
Confused by calories, perplexed by protein or freaked out by eating too much fat (actually it's important to eat for the body to be able to absorb vitamins A,D,E and K) just be mindful of how much and where from! Then feel free to drop me a DM on Instagram with your question and i'll be happy to help.
Part 2 next week will explore my training protocol and what you can do to achieve the maximal results in your own workouts.
If you know you want change but don't know where to start then drop me a DM to find out more about The SASSY10 Program - Sculpt A Stronger Sexier You.
#3.9 Is your mindset holding you back?
When we are looking to change we may embark on lots of new habits, routines for our bodies but we are missing a trick if we don’t first look to our mind and do a little house-keeping first.
Mindset is such a crucial part of achieving any form of success, whether that’s in your personal life for fitness/nutrition or your professional life for your studies/career.
Think of your mind as a garden, which needs constant care to grow the right seeds and prune the weeds to have a beautiful flourishing garden rather than a meadow of overgrown weeds.
In this episode I share mindset tips to help your mindset ‘garden’ bloom:
- Goal - what S.M.A.R.T Goals are
- Why - what is your reason and it needs to be strong enough
- Comparison - don’t compare you are already imperfectly perfect
- Resilience - expect the unexpected and prepare for it
- Journal - practice gratitude and brain dump at the end of the day
‘You must be willing to do things today others won’t do, in order to have the things tomorrow others won’t have.
Remember to invest in yourself, you are worth it.
#3.8 SASSY10 Student Phyllis shares her transformation story
Phyllis Alaezi knew she wanted changed, she was fed up with the traditional 'diets' that work for a while before the weight comes back and more! Yet she was unsure on her best way forward or even how to start. Fast forward 10 weeks and Phyllis has not only regained her SASSY, she has lost 7kg along with her brain fog and rediscovered her curves and her confidence.
Listen to hear in her own words what the SASSY10 program is, how she found it and what it gave her. I'm so proud of her achievement and this is just the start of the journey as we continue on with her new goals.
Special note: Apologies in advance for the lack of voice on my part but having just finished the 10 weeks we needed to record asap to share Phyllis's amazing journey. Hopefully as it is Phyllis doing most of the talking, you'll forgive my squeaking!!!
If you want to be the next SASSY10 Student and know you want change but don't know where to start then head over to www.sassy10.com to find out more or drop me a DM saying SBReady.
Thanks for listening
Natasha x
P.S Remember will it be easy? Nope Worth it? Absolutely.
#3.7 Beat procrastination and silence self sabotage
However, in this situation we are more prone to procrastination and self sabotage because we are not being true to our authentic self and therefore are not in flow. It takes courage to be truly honest with yourself but the moment you are is when you are able to change the 'story'!
In this solo episode I discuss 5 steps you can take to lead you away from the darkness of doubt and into the light of life!
1. Cultivate a routine of positivity with daily affirmations of setting your intent and striving towards your goals
2. Invest in both personal and professional development
3. Acknowledge that you are enough right now and don't compare yourself to others
4. Celebrate your wins however small they may seem
5. Give your inner critic a name!
Acknowledge it is trying to protect you based on the limited information it knows. So find an example where you overcome adversity and tap into that feeling, use that energy to help you overcome the hurdle/obstacle in question. Remember when it's trying to hold you back, know you must be on the edge of a new break-through and true growth. As the saying goes...'get comfortable with being uncomfortable!'
In Series 1: Episode 28 of The Planted Mindset Podcast, I talk about facing your fears. Check it out on iTunes and if you feel you resonated with it, then please rate it (hopefully 5*) and share your thoughts by leaving a written review as this will help the show reach more people.
It is available on all major platforms, so why not subscribe to get notified of each new weekly show published on a Monday Morning to help start your week with some mindset motivation, fitness inspiration or new nutrition knowledge.
“The only difference between success and failure is the ability to take action.”
Alexander Graham Bell
#3.6 Talking all things Pelvic Floor and more with Guest Zoe Eggleton
Understanding what the pelvic floor is, how big it is and why it is so important are the first questions I ask Zoe. Naturally if you have had children you are more than likely aware of some of this, but are you actually exercising it regularly?
If not, then do listen as Zoe shares exactly how you should be exercising it, where, how long for and how many times per week.
Good news too, that it's never too late to start (if you haven't been doing it) or you feel like it's not as good as it once was! Remember to remain consistent to be sure to reap the rewards.
We also talk about another common post pregnancy issue of rectus diastasis (abdominal separation) how you can self-diagnose and what you can do to strengthen those abs and reduce the gap.
A must listen for all women, so do please share this episode with all your female family members and friends.
You can find out more about Zoe by clicking here or by following her on Instagram to see video demos of how to self diagnose rectus diastasis.
Looking to tone the curves and shred the body fat from the comfort of your own home but not sure how to start.
Then download my FREE Fat Loss Guide to help get you started.
If you are ready to make a chance right now but need some extra support, guidance and accountability then drop me a DM and we can get on a FREE Coaching Call to see if you would be a good fit for the SASSY10 Program.
Do reach out if you have any questions you would like answered in an episode or you know a great guest for the show.
Until next time Fit Mums...stay safe and remember the FM mantras...For Me is Feeling Magic with my specific Fitness and Mindset Goal understanding my Food choices to build Muscle (and shred fat).
Thanks
Natasha x
#3.5 Ditch the scales ladies - 12 helpful reasons why
Strong is definitely the new skinny, so steer clear of those scales or better still hide or ditch them and maybe think about your goals and how you can achieve a healthy balance on your transformation journey.
So here are 12 helpful reasons as to why you're not seeing the right number on the scales and what you should focus on instead.
Hydration
We are made up of around 60% water and this decreases as you get older or if you gain more fat. So it’s important to stay hydrated. However drinking fizzy water or diet soda drinks can cause gas and bloating!
Carbs
Are the main fuel source for your body and brain which are converted into glucose and stored as glucogen in your liver and muscles.
Did you know that glycogen molecules hold a fair amount of water - 1 gram of glycogen holds just under 3 grams of water (2.7g)
If you are eating more carbs than your body is utilising, you muscles will look fuller.
Water is stored inside the muscle cells
Intracellular (potassium based) (inside the cells) holds 2/3rds of the water
Extracellular (sodium based) holds 1/3rd
With 75% of this held in the interstitial space, means only 8% of total body water is held in the plasma (not the same as blood)
Regulated by sodium potassium ATPASE enzyme.
Sodium
Eating a meal high in salt will cause your body to retain water. If you are regularly consuming high salt foods in excess of what your body needs, this can contribute to weight gain.
Aim to keep potassium and magnesium rich foods in your diet to minimise the bloat
Potassium rich examples - Such as Sweet Potatoes, Spinach, Beetroots, Bananas and Oranges
Magnesium rich examples - Whole Grains, Nuts, Avocados, legumes, Seeds, Tofu, Dark Chocolate
Post Workout weight gain
Weight bearing exercises that put extra stress on the muscles can cause short term inflammation causing temporary water weight retention
Menstrual Cycle /Time of the Month
Common to feel bloated and with the added hormonal cravings to eat more…this is not the time to jump on the scales
Therefore if using be sure to measure week 1 to week to week 1, week 2 to week 2 etc
Sleep
Lack of sleep can increase your hormone gherkin (released in your stomach) telling your brain you are hungry
Being sleep deprived then means you have less leptin (released by fat cells) telling your brain that you are full
This can lead to eating foods higher in sugar and fat and most likely calories.
You’ve gained Muscle
Muscle weighs the same as fat ut just takes up less room. So you could have a complete body transformation and only lose a few pounds in the process as your body now has more lean muscle and less fat on board.
Muscles are 75% water in comparison to fat at just 10%
How to define the process without using the scales
Clothes - are they fitting better?
Photos- A camera never lies!
Resting Heart Rate. A healthy RHR is between 60-100 beats per min
Are you lifting heavier weights
You have more energy , getting better quality sleep
Hopefully you found this episode informative and interesting, DM if you have any questions.
I'd be super grateful if you would rate/review on iTumes/Spotify to help the show grow
#3.4 The Power of Plants with Stefanie Taylor
#3.3: How to muscle your way through the menopause
#3.2: What does being a raw Vegan mean and what are the benefits?
#3.1: Talking about the podcast rebrand, burpees and bone cancer research
You can find out more about BCRT: About us | Bone Cancer Research Trust (bcrt.org.uk)
Primary bone cancer in general: Information | Bone Cancer Research Trust (bcrt.org.uk)
Patient stories: Information | Bone Cancer Research Trust (bcrt.org.uk)
Follow my journey on Instagram
Sponsor me by clicking: www.facebook.com/donate/2111765482297399/
Thank you :)
Episode:46 Author Dawn Gardner shares her own story underpinned by discipline Series2 Ep46
If you enjoyed this episode then please rate, review and share to your online friends and followers.
Episode:45 Ultra Running with Lewis Robling seeing the world from a different perspective
His professional approach to training, nutrition, mindset, and life that he imparts to his clients, helping them realise their true potential and discover parts of themselves they didn’t know existed.
In this episode I ask Lewis why he decided to change training disciplines. Along with what nutritional changes he had to make.
He shares how his mindset has changed by doing these events and why he puts himself through something like this.
To find out more about Lewis and his new goals for 2022 visit www.lewisrobling.com
If you enjoyed this episode then it would be great if you can leave a written review on iTunes on what you enjoyed most about the episode and then share the podcast with your family and friends to help the organic reach of the show.
Thanks for listening
Natasha x
Episode 44: Nutrition the secret weapon of performance
We delve into sports nutrition and how would it differ between sports and people. Phil discusses the starting point and why it’s so important to establish the foundations for the specific goal ahead.
He expands on the importance of timings, food combinations and quantities and how this needs to be adjusted for every athlete!
We talk about the combination of physiological and psychological components of nutrient and expand into various other avenues. Find out more by clicking here www.mushnutrition.com
This podcast is sponsored by SASSY10 An online fitness and nutrition program that I have personally designed for Mums that will not only transform their body but their mindset too. This is a structured plan with accountability and support throughout the journey that guarantees it will Sculpt A Stronger Sexier You in 10 weeks for you to regain your Sassy. Follow SASSY10Fitness on Instagram and click the link in the bio or here to find out more and how to apply.
if you enjoyed this episode then it would be great if you can leave a written review on iTunes on what you enjoyed most about the episode and then share the podcast with your family and friends to help the organic reach of the show.
Thanks for listening
Natasha x
Episode 43: Making, breaking goals and understanding your reason why with Natalie Potts
We talk about goal setting and vision boards and how Natalie’s view on setting 5 year goals has changed.
As a coach how important it is to ask good quality questions and being focused on the client by being present and in the moment to be able to listen to what is not being said.
We talk about the importance of trust and how many people are missing the community effect due to Covid and want to feel part of something and have connection with others.
How limiting beliefs are a key factor in not achieving our true potential usually brought on by lack of confidence and self worth. Natalie discusses how she helps clients through this with making things tangible.
Why as a coach it’s important to understand where the client has been and where they are at now to ensure you hold them accountable to their goals.
Natalie has a free FB group you can join, to find out more click:
instagram.com/nataliepottscoaching
If you enjoyed this episode then please rate and review on iTunes as it helps more people find the show.
Thanks for listening x
Click below to download your FREE Fat Loss Guide
www.sassy10.com/free-fat-loss-guide
Episode 42: Confidently pushing your boundaries with Patricia Poor
‘We are what we repeatedly do. Excellence, then is not an act, but a habit’ - Will Durant
As included in one her Instagram posts I ask her about winning in two categories at only her second show in Strasbourg.
Patricia shares why she wanted to compete in two different shows in two different countries, what it has taught her and how she’ll use the knowledge, discipline in business and life.
Patricia then shared her advice for any would be bikini competitor. Check out her Instagram to see pictures of not only her journey but also at the shows: instagram.com/patricia.fitnesscoach 🤩 🏅 😍 If this episode struck a chord then please do share the link to your female friends and family.
Follow SASSY10Fitness if you are wanting to improve your health and fitness to be both strong in body and mind. Black Friday deals (limited availability) on the SASSY10 Program starting on January 10th.
As always please rate and review on iTunes as this really does help the show reach a wider audience.
If you think you would make an awesome guest on the show then do reach out and let me know what special knowledge/gifts you would like to share.
www.sassy10.com
Thanks for listening
Natasha x
Episode 41: How well do you know your body with guest Ryan Bennett
We talk about the importance of sleep where we zoom in as Ryan gives some pointers to how poor sleep affects your gut? We expand on the gut/brain axis and how having a poor gut microbiome can lead to higher levels of anxiety.
Episode 40: Koen Vaessen
Episode 40 is with intuitive eating coach Koen Vaessen.
I asked him what problems he was continually seeing as a PT that made him decide to transition into being an intuitive eating coach.
We discussed why is it important to build an intuitive relationship with your body and food.
He expanded as to why do he believes there’s so much disconnect with people and their body’s hunger and fullness signals (ghrelin and leptin).
Check out Koen on the links below:
Episode 39: 50 is the new 40 - why the best years are still yet to come with guest Tiffany Eckhardt
Mastering your mindset is the single biggest gift you can give to yourself, whether done by yourself or with the help of coaches and mentors.
Tiffany Eckhardt is a shining example of this at a youthful 51 years of age (with beautiful grey hair that girl's half her age are mimicking with the bottle)! As a qualified life coach and serial entrepreneur she helps ladies adopt a mindset that opens up new opportunities and shows that their best years are still ahead of them along with a midlife mind map to help them get there.
We delve deep into what the biggest factor contributing to a midlife identity crisis is and talk about ways this can not only be overcome but used to ladies advantage.
She shares what 'Tiffisms' are and how she has managed to 'fall forward' in her entrepreneurial endeavours to enable her to live a life she truly enjoys.
Check out more from Tiffany by following her on Instagram and see her books list and much much more.
If you this episode struck a chord then please do share the link to your female friends and family.
Follow SASSY10Fitness if you are wanting to improve your health and fitness to be both strong in body and mind. As there will be a new exclusive SASSY10 special offer being launched with limited availability.
As always please rate and review on iTunes as this really does help the show reach a wider audience.
If you think you would make an awesome guest on the show then do reach out and let me know what special knowledge/gifts you would like to share.
Thanks for listening
Natasha x
Episode 38: Yes you can run half a marathon (if you want to!)
Having just completed my 5th consecutive Cambridge half marathon I decided to record another solo episode (number 38) to share ten top tips to help you achieve the goal of running a half marathon. It's easier than you think and can be great fun too!.
1. Know your starting point
2. Book your race
3. Have a training plan
4. Implement a run/walk strategy
5. Mix up your training runs
6. Stick to your plan
7. Incrementally increase your mileage each week
8. Remember your reason why
9. Remember to do a taper
10. Focus on your hydration and nutrition
Remember the most important part is to enjoy the journey and the person you are becoming. Running is so good for mind and body and these skills transfer into every other area of your life and build confidence from within.
'Run when you can, walk if you have to, crawl if you must, just never give up!' - Dean Karnazes
If you enjoyed this episode then screenshot and share on your social media to all your running buddies, don't forget to tag me in @theplantedmindsetpodcast.
Thanks for listening!
Natasha x
Episode 37: 'What am I doing with my life?' Podcast host Reilly Campbell helps people figure out their why
Episode 37 takes a metaphorical trip over the pond to Atlanta where I chat with fellow podcaster and host of The Hitting Send Podcast Reilly Campbell. He is passionate about helping people discover their purpose.
His background is in coaching athletic teams, studying leadership and human development, also helping young people with career advice and transitions, as well as teaching and fitness.
We talk about mindset and how this is essential to overcome the roadblocks, obstacles that come our way. Whilst we can't control what happens to us, we can control how we handle it!
Reilly shares how he overcame his own challenge when picking up a stress fracture in his foot midway through the month of a running challenge spanning the four weeks.
Going back to basics and knowing your reason why is crucial to success.
Click here to find out more and listen to The Hitting Send Podcast.
If you enjoyed the episode then please do head over to iTunes to rate and leave a review as this helps the show reach more people.
I'll leave you with an outro quote
'Surprise yourself every day with your own courage' - Denholm Elliot
Thanks for listening
Natasha x
Episode 36: Tomm Melody talks about competing as a vegan athlete and why having a holistic approach to fitness helps
Episode 36 is with a returning guest Tomm Melody, Personal Trainer and Online Fitness Coach where we talked about the truth and myths in getting cover model ready from series one (episode 8).
We talk about his own journey moving into competing along with how he helps his clients achieve their own fitness goals with a holistic approach.
You can find out more about Tomm by clicking here.
If you enjoyed this episode then please rate and leave a review on iTunes and share to your family and friends.
Happy Listening x
Episode 35: Brad Rossiter shares how he's transformed both body & mind to compete in his 50s!
Episode 35 is a super long one, so hold onto your hat!
Personal Trainer, Fitness and Mindset Coach Brad Rossiter shares his story on how he changed his middle-aged spread to physique competition ready at the age of 52!
The journey has challenged him in every way whilst simultaneously growing him as a person and an athlete. He shares his thoughts on what it takes to get 'shredded' and how this helps him to get the best results for his own clients. Having been in the corporate world he can not only relate but understand the common hurdles faced by his clients in wanting to transform their bodies but he shares the biggest reason that will make the difference in success or failure of their goals.
You can find out more about Brad by clicking here.
With a fortnight to go (when this episode is aired) Brad opens up to the realities of what it takes to get stage ready and whilst he has never stepped foot on stage before, he is already planning his next competition categories.
Wishing him the best of luck and looking forward to recording another episode before the end of the year, to hear exactly how it went and where he got placed.
If you have any questions on the topics of fitness, mindset or nutrition, then feel free to drop a DM to either Brad or myself and remember to go give him a follow on Instagram to get the low down of his final days of prep.
https://www.instagram.com/brad_fitself/
Thanks for listening
Natasha x
Episode 34: Your questions answered:"How can I get rid of belly fat?'
Episode 34 is a little shorter than usual but nevertheless still impactful, as I answer 5 common questions that are commonly asked by clients when trying to get fit and lose weight.
*I've lost my motivation and feel like giving up. How can I regain my mojo?
*How can I get rid of my belly fat?
*What can I do to reduce bloating?
*I feel exhausted. How can I boost my energy?
*What's the secret to (weight-loss) success?
Listen in to hear me answer these questions that hopefully help you along your fitness journey.
If you found this episode helpful, then please do rate and review on Apple iTunes and share the show link if you know it will help some-one else too!
Let's create the 'butterfly effect' to help each other be our best selfs.
'If you don't love what you do, you won't do it with much conviction or passion.' Mia Hamm
Thanks for listening
Natasha x
This podcast is sponsored by SASSY10 an online fitness and nutrition program that I have personally designed for women that will not only transform their body but their mindset too. This is a structured plan with accountability and support throughout the journey that guarantees it will Sculpt A Stronger Sexier You in 10 weeks for you to regain your Sassy. Follow SASSY10Fitness on Instagram and click the link in the bio or here to find out more and how to apply.
Episode 33: Host Natasha Evans shares 10 top tips for 'newbie' runners
Naturally as a LiRF Coach I get questions asked all the time regarding footwear, clothing and more. So I decided to record episode 33 sharing 10 top tips if you are perhaps thinking of doing your first couch to 5km running plan. Naturally, many of these tips are obvious but having said that, they do require some thought to ensure you have the best running experience possible as well as not wasting your money on buying items you don't get along with or just don't need. Contrary to popular belief running as a sport is not as cheap as it appears (especially if it is something you are intending to do frequently). If you found this episode useful, then please do rate and review on Apple iTunes as well as sharing the episode link. Running is so good for mind and body, so my hope is to motivate anyone that listens that they too can be a runner. The beauty of running is that you can do it in crowds or alone but the only competition is yourself. You will always have someone older, younger, taller, shorter, fatter, thinner, faster, slower in front of you...and you may even be overtaken by someone dressed up as Santa when you're aiming for your own PB (personal best) or is that just me! Check out my previous running episodes below: https://anchor.fm/theplantedmindset/episodes/Episode-10-My-4th-Cambridge-half-marathon-ebi2me https://anchor.fm/theplantedmindset/episodes/Episode-3-What-it-takes-to-complete-a-Marathon-race-eaem96 https://anchor.fm/theplantedmindset/episodes/Episode-1-My-running-journey-from-5km-to-Marathon-distance-ea70sg If you have any questions feel free to DM on Instagram or contact me through my website. Thanks for listening and happy running.
Episode 32 - SASSY10 Student Fariha Qazi shares her story on regain her SASSY
This podcast is sponsored by SASSY10 an online fitness and nutrition program that I have personally designed for women that will not only transform their body but their mindset too. This is a structured plan with accountability and support throughout the journey that guarantees it will Sculpt A Stronger Sexier You in 10 weeks for you to regain your Sassy. Follow SASSY10Fitness on Instagram and click the link in the bio or here to find out more and how to apply.
Episode 31: Guest Leonora Clift reveals how resilience facilitated a meeting with the Queen
She is ambassador of the Queen Elizabeth Prize for Engineering and actually met the Queen through her olympic endeavours after being sponsored by the Army to compete as a UK weightlifting athlete.
Leonora shares her inspirational story and tenacious spirit to overcome countless hurdles to achieve such amazing professional success.
A definite must listen, I thoroughly enjoyed chatting with Leonora as she was so down to earth and such fun to talk to. As always the 15 questions quick fire round reveals some more interesting facts about her.
To find out more and follow Leonora click here
If you enjoyed this episode and listened on iTunes then please rate and leave a review, as this helps the episode reach more people. Feel free to share on social media and tag both @theplantedmindsetpodcast and @leanora.clift.
I'll leave you with two outro quotes:
“Do not judge me by my success, judge me by how many times I fell down and got back up again.”
― Nelson Mandela
“You may have to fight a battle more than once to win it.”
― Margaret Thatcher
Thanks for listening x
Bonus Episode: Guest on The World Game Changers Podcast with Paul D.Lowe
Paul challenges me to a metaphorical 'dance' on sharing my journey in the fitness industry and what has fuelled my ambition and passion.
You can find out more about Paul, his own unique journey and more great podcast episodes by clicking here
If you are passionate about fitness, know something about the mindset or nutrition and would like to share your story then please do reach out.
I absolutely love to record guest podcast episodes as I learn so much about specific topics as well as sharing their expertise and knowledge with you.
If you have any questions regarding these topics, then feel free to send a DM to SASSY10Fitness on Instagram.
This show can reach more people based on the law of reprocity. So if this episode has struck a chord, then please do rate and review on iTiunes and tell your friends and family to listen if you think it will resonate with them.
Episode 30: Maruska Braviakova shares her experiences on how strong women lift each other up
True growth is found when we push out of our comfort zones into the unknown, building confidence, resilience and strength. These attributes are required in both personal and professional environments and actually learning to lift weights is a great way to boost these skills.
You can fnd out more about Maria by clicking here: www.poweroffitness.co.uk
'Strong women lift each other up'
Episode 29: Why you should trust your gut with guest Vincent Esposito
We recorded episode 43 in series 1 where he mentioned the 4R protocol - Remove/Replace/Reinoculate/Repair
So we expand on this along with
increasing diversity - (of plant foods) Like rain forest (30/40 different types of fruits and vegetables - try different varieties of apples etc)
Picking different colours of plants - polyphenols.
Vincent explains the difference between pro-biotic (produce metabolites-butyrates) and a pre-biotic foods along with the benefits of fermented foods including Kefir - (means ‘feel good’)
and Kombucha.
You can find out more about Vincent by clicking the link - insideouthealthwellness.com/about-us/
Episode 28: Plant-based 101 store cupboard essentials with Stefanie Taylor
Stefanie Taylor is the owner of ZestForever and the hugely popular Facebook Groups - Plantbased Diet for BUSY People and Plantbased Diet & Fitness for BUSY People.
In this episode she shares her plantbased Store cupboard essentials
1. Grains - Oats, brown rice, buckwheat pasta, quinoa, Rice cakes, Oat cakes
2. Legumes, beans, pulses
3. Fridge - Avocado, fruit, veggies, plant milk, tofu
4. Sauces - Vegan Worcerstershire Sauce, Mushroom ketchup, Tamari sauce, Miso Paste
5. Other - Nutritional Yeast, Nut butters, Herbs, Oregano, Cinnamon, Chia Seeds (coffee grinder)
Episode 27: Dare to dream; or is the fear of judgement holding you back?
Episode 27: Julie Creffield is an award-winning entrepreneur, community engagement strategist, business mentor, author and transformational coach as well as a Run England Run Leader. In 2010 Julie founded the plus-size fitness movement Too Fat to Run? which has helped millions of women around the world to get active and changed the face of sport for plus-size women. It positioned her as an expert in building online tribes, following her 15 year career in community engagement offline.
Julie has dismantled the belief system associated with sport of needing to be the fastest, strongest, toughest etc and the stigma/barrier around fitness and being plus-sized. She has completed many challenges including several triathalons and 5 marathons to date.
We talk about the intrinsic fear many women face when pursuing their dreams and goals - the fear of judgement (from people we don't even know!) What will people think/say? And if that's not bad enough, then comes the fear of failure and fear of success!!!
Julie is a born leader and in her book 'Leading from the back' she goes into what archetype you are and how best to leverage those unique qualities. She is known for creating successful tribes and her movement 'too fat to run?' is still going strong.
Click here to find out more about Julie.
If you enjoyed this episode then please do rate and review on iTunes (as helps with the algorhythm). Let's get more women talking about this fear of judgement, to show that we are all in the same boat, providing support, understanding and acceptance.
Want to regain your Sassy? Then click here to find out more.
Episode 26: Women's health 101 with guest Dr. Angela Clack
Dr. Clack is a Psychologist, Licensed Professional Counselor, Empowerment Coach & Consultant practising in the state of New Jersey. She is an Author and motivational speaker and her passion has been to provide emotional support and to empower women who are experiencing emotional distress and feelings of low self-worth.
In this episode we dig down into the biggest issues post pandemic that women are struggling to deal with. Especially the unseen barriers both externally and internally that can cause stress, overwhelm, anxiety and exacerbate imposter syndrome.
Understanding that we are all imperfectly perfect and whilst it is important to strive to be better, it's important to practise self-love and acknowledge all of the successes and achievements however small, as this can help boost the feelings of self worth and confidence.
Dr. Angela shares her three top tips to incorporate into your life and remember...it is never too late to start! She tells us who was her inspiration both as a child and now, along with the most important thing she has learnt in life and how it has changed her.
You can find out more about Dr. Angela by clicking here.
If you enjoyed this episode then please do head over to iTunes where you can rate it (5* would be awesome) and leave a written review. This will help the show reach more women and keep the conversation going. Screenshot the image and share on social media tagging us both in @theplantedmindsetpodcast and @drangelaclackspeaks.
Listen to the end to hear Dr.Angela's outro quote!
Thanks for listening
Natasha
Episode 25: Are your periods or perimenopause affecting your progress?
I'm joined by Jill Fairbairn in episode 25 to open a much needed conversation about your fitness progress and how your periods and perimenopause could be affecting it.
Jill is an experienced Therapist and Coach with a demonstrated history of working in the health wellness and fitness industry. Skilled in Holistic Health, Coaching Runners, Endurance Sports Specialist, Therapeutic Massage, and Strength & Conditioning.
If injury, tiredness is stopping your progress or your training has plateaued then this is definitely a must listen episode.
We discuss how not just your mood and energy levels change throughout the month but also your strength and endurance and why an intuitive approach to your training may be required to achieve optimal performance but also reduce your risk of injury.
Jill chats about the recent course she completed 'Women are not small men' and why as females we may need to adjust or alter our training schedules to our own unique cycle patterns. With our ability to lift heavier, run faster in the first stage of our cycle: Day 1-14 (with day 1 being the first day of your period) known as the follicular phase. Whereas in the second stage: Day 15-28 (being the luteal phase) and based on an average 28 day cycle, our energy may dip and we are less likely to hit the personal bests. Therefore, we may benefit from having a de-load week and focusing more on flexibility and mobility.
As we are all perfectly imperfect, it is important to listen to your own body and do what is right for you. However, Jill offers 3 valuable tips that you can implement to help you on your own fitness journey. We aim to keep the conversation going on this, so please do share to your female friends and family and drop me a message if this episode resonated and if you would like to hear more of the same.
You can find out more about Jill by clicking here
This podcast is sponsored by SASSY10 An online fitness and nutrition program that I have personally designed for Mums that will not only transform their body but their mindset too. This is a structured plan with accountability and support throughout the journey that guarantees it will Sculpt A Stronger Sexier You in 10 weeks for you to regain your Sassy. Follow SASSYin10 on Instagram and click the link in the bio or here to find out more and how to apply.
Episode 24: Mastering the game of life with guest Paul D. Lowe
In episode 24 I'm delighted to welcome Paul as my guest. He is a multi-published, successful author, transformational coach & mentor, and MasteringTheGameOfLife podcast host. As well as a champion of charity and community, having raised major sums for good causes through World Game-Changers.org.
Having endured a turbulent upbringing suffering from physical and mental abuse, Paul opens up early into the episode on how it affected him and the subsequent journey he has been on (which included alcoholism and an attempted suicide) to go on to finally master the game of life.
Overcoming adversity on many occasions, Paul credits this to LOVE and lives his life by the ABC values which he shares that has helped him change his life to make a difference and bring love and hope to the world.
In an unprecedented manner, Paul finishes out the episode in song, giving us all the opportunity to absorb the lyrics and what they especially mean to us.
If you want to find out more about Paul or read any of his many books click here www.paul-lowe.com
