By Jen Williams

By Jen Williams

By Jen Williams

By Jen Williams

By Jen Williams

What is self-compassion? Why do we all need more of it? And how can we get it? All these answers in this episode!By Jen Williams

By Jen Williams

By Jen Williams

By Jen Williams

By Jen Williams

We definitely don't have it all sussed out, but these 5 habits are helping keep us healthy for the babies!By Jen Williams

By Jen Williams

By Jen Williams

This week Jen talks about her why behind her weight loss post babies and the 6 ways in which she has been able to succeed with her weight loss goals so far.By Jen Williams

Feel like you've hit a plateau with your 2024 goals and lost a bit of momentum? Fear not, we've got you covered!By Jen Williams

By Jen Williams

Last week I got this question in my DM's - “Hi Jen hope you and the babies are well. I wondered if you and Phil have done a podcast on PMDD as I remember you saying that you suffered with it” - listen for my answer...By Jen Williams

How many of us set goals at the beginning of Jan only to either forget about them or feel like we’ve failed before we get to the end of Jan? Copy these 5 steps to guarantee you succeed with your 2024 goals.By Jen Williams

By Jen Williams

By Jen Williams

Stress isn't likely to be something new to your life, but if you've been on a weight loss journey for a long period of time, you might notice that stress is causing it to be 100 times harder. In this episode we explore if stress can actually cause weight gain.By Jen Williams

Your future will be defined by this one thing, but there are 2 big mistakes people make with it... Fortunately, there's also a 3 part solution that will completely transform everything for you - and even better news, you can start doing it right away!By Jen Williams

Have you ever achieved your goal weight/dress size and STILL not felt confident in your body? You're not on your own... I've had clients who have previously lost between 3 and 15 stone and still hated how they looked and felt. In this episode, we reveal why this happens, and what you need to do if you want to lose weight AND feel more confident in …

Question for you - Have you ever felt stuck? If so, this bitesize will help you unpack why that has happened, and even though it’s a super common one, we find it's not something people give enough thought to.By Jen Williams

There's a common myth that 'diets don't work' - it's not strictly true, they do work - kind of... They just don't work for 99% of people, mainly because they're mass made for millions to use, meaning you'll see the 1% who DO get a result, and hope it works for you too - I'm unfortunately speaking from LOTS of years of experience of doing exactly th…

We put some much pressure on ourselves to change the foods we eat, especially when we’re trying to lose weight, however... There's something that is much more important than the food we eat, and in this bitesize episode me and Jen will reminisce on our past experiences with food to explain what that thing is.…

Have you ever been stuck in either of these cycles? 1/ Make one unhealthy food choice > feel guilty > binge 2/ Make lots of unhealthy food choices over a few days > feel low on energy, tired, lethargic and have no motivation to do anything. The mistake I made, and see others make at this point is to say “I’ll start eating healthier from tomorrow…” …

Using food for comfort is more common than you will realise, in fact, 99% of the clients we work with come to us because they use food for comfort and don’t know how to stop it. Spoiler: willpower and discipline has never worked. In this bitesize you will discover the first step to stopping comfort eating.…

Food guilt will negatively impact your mental wellbeing and stop you losing weight. I know this from first hand experience, as well as from helping 350+ women to overcome it, despite it being a challenge for them for their whole adult lives. The good news is, you CAN overcome it, and by doing so, you’ll not only lose weight and keep it off, you’ll …

Staying consistent can be incredibly challenging, and in our experience, pretty much everybody blames themselves, but the truth is, it isn’t your fault. In this bitesize we explain who is to blame and what you can do about it. Bitesize taken from Episode 49 - The secret hack to being consistent.By Jen Williams

You're always told you need a big goal to motivate you to get started - and we all know that this does work to begin with. You tell yourself you MUST lose 2lbs per week, a stone a month or drop a couple of dress sizes by the office Christmas party - and on day one you do all the right things to help make this happen, BUT... This is exactly why you …

Todays bitesize is quite a timely one, as it’s taken from episode 48 - how to stop autumn and inter getting you down In this particular episode myself and Jen run through a mindset shift that people, including ourselves in past years, often either don’t make, or try to make too late - if you can action this immediately, it’ll put you in an amazing …

Snacking has a bad reputation fort weight gain and bingeing, but does it deserve that reputation? In this episode we'll uncover the truth about snacking and how it can help you to lose weight.By Jen Williams

Todays bitesize is taken from part 1 of an 8 part series we did back in May 2022, titled What Does It Take To Be Successful. In this particular episode myself and Phil discuss the main reasons that you haven’t had long term success yet - and as a quick spoiler, it has nothing to do with you, your knowledge or your efforts, it’s something else entir…

You can't scroll for longer than 5 seconds on social media without someone giving you their 'motivation hacks' - the truth is, they're all a lie. In this episode you'll hear the unspoken truth about motivation so that you can completely shift your mindset and start achieving more than ever before.By Jen Williams

We hate to bring you bad news, but, summer is over and we are entering the colder, darker and wetter seasons. However… In this super short bitesize episode, Jen gives you two really important bits of advice that will put you ahead of the crowd so that the autumn and winter seasons don’t have a negative impact on your mood or your weight loss journe…

Losing weight as a busy women isn't easy. This is why over the past 5-6 years we've put together 100's of different ways to guarantee it happens. However, those 100 different ways are completely subjective to each busy individual, thats why when we build out each clients plan, it is 100% specific to them and their challenges. In this episode you'll…

Like both of us, you’re probably tired of hearing the phrase ‘if you want to lose weight, all you need to do is eat less and move more’ - and you might not know this but it’s often this phrase itself that leads you to saying ‘I know what I need to do, but I just need to do it’ In this bitesize, you’ll hear both myself and Phil explaining how you ca…

This episode is easy for you to make really individual to you because we’re going to keep it quite open ended to allow you to create your own answers to your own individual lifestyle. Follow these 4 steps and guarantee the best weight loss results in the final 4 months of 2023.By Jen Williams

In this episode Jen explains the number one reason people struggle to lose weight, her experiences with this struggle, and what she does instead. This bitesize is taken from Episode 72 - 3 reasons you’re not losing weight (and what to do about it)By Jen Williams

If you know counting calories isn't supporting your LONG term goals (even if it supports you short term) and you're thinking about moving away, this episode is the perfect place to start. With 3 thought provoking points to start the episode and 3 questions to have in your back pocket, it'll give you a head-start of everybody else. Want help moving …

In this episode Jen explains why planning to have a takeaway this weekend can help you to lose weight and improve your relationship with food, it’s something we both do, and has helped 100’s of clients too… This bitesize is taken from Episode 71 - Navigating food choices at the weekendBy Jen Williams

There are lots of different planning methods, eg: Stop/Start/Continue strategy Daily, weekly and monthly planning Creating daily non-negotiables The Must Do/Can Do strategy They all work really well and they’re amazing… BUT - none of these will work until you do this one thing…By Jen Williams

In this episode both myself and Phil chat about why ‘just eating less’ doesn’t work if you want to lose weight for good, and why it’s actually one of the main reasons for weight gain. This bitesize is taken from Episode 68 - “I can’t stop eating” - the solutionBy Jen Williams

Summer holidays, weekends, bank holidays and time off in general is all exciting, but it can cause chaos and often knock you off track from your goals. There's 101 things you can do, but here’s the easiest to do immediately...By Jen Williams

In this episode both myself and Jen compare a 10 minute workout to a 30 minute workout, and why 10 minutes could actually be more beneficial for you. This bitesize is taken from Episode 94 - The simple maths trick that will increase your overall exercise frequency.By Jen Williams

Hitting 10,000 steps a day doesn't happen naturally to 99.99% of us - these 8 ways will (at least) double your weekly step count. Number 8 is without a doubt our favourite!By Jen Williams

In this episode Jen gives away a really simple strategy that you can start using immediately to guarantee you have more energy. And just like every strategy we speak about either on the podcast or on social media, this is one that we and our clients use every single day. I've actually used it 3 times today already and its only half 2, so we know ho…

Counting calories is a method taken from the bodybuilding industry - if you’re a bodybuilder, you’re listening to the wrong podcast. It's strict, restrictive, time consuming, assumes everyday is the same and doesn't take into account real life challenges. In this episode you'll hear 5 different ways you can lose weight without counting a single cal…

One of the most common reasons people fall off track is because life throws an unexpected curveball and the initial daily target becomes impossible to hit. In this episode both myself and Jen walkthrough the ABC strategy that both of us and our clients use to stay on track, no matter how difficult life becomes. This bitesize episode is take from Ep…