The Fitness Mindset Podcast with Kate Neudecker

#41: Plant Based Eating - Tips to eat sustainably & ways to optimise plant based diets In this episode I cover ways you can start to eat more sustainably and how you can get the most out of your plant based diet. Whether you are vegan, vegetarian or just want to include more plant based foods I cover: Why eat a plant based diet? Is protein important for vegans and vegetarians? How much protein is needed. What are some plant based protein sources. Which foods create the most carbon emissions Tips to build sustainable habits I hope it helps :) If you would like to receive a free sustainable eating guide drop me an email at: info@kateneudecker.com ig: @kateneudecker 

#41: PCOS - Nutrition interventions, FAQs & my experience. In this episode I cover what PCOS (polycystic ovarian syndrome) is and some very simple ways to change your diet to support it. I cover: - The role of carbohydrates - What is insulin resistance? - What supplements are beneficial? - Are there "trigger foods" for PCOS? - My experience of receiving my diagnosis  - The effects of PCOS on mental health I hope it helps :) If you would like to email your MP to increase the likelihood of funding for PCOS and endometriosis research, you can follow this link to Verity's website: https://www.verity-pcos.org.uk/parliamentarydebate.html For more information on online nutrition coaching: info@kateneudecker.com ig: @kateneudecker 

Episode #40 Mindful Eating 101 In this episode I give a quick crash course in mindful eating. I cover: What is mindful eating? Who is it for? How to start The hunger fullness scale What are the signs of hunger and fullness Things that affect appetite Tools to improve your relationship with food The benefits of mindful eating I hope it helps! For more information on online nutrition coaching: info@kateneudecker.com ig: @kateneudecker 

Episode #39 Weight Maintenance: A 5% Success Rate In this episode I discuss why weight maintenance is so hard to achieve. Currently we are great at losing weight however not so great at maintaining it when the diet has finished. I cover: What to expect when going into a maintenance phase How to organise maintenance calorie goals Characteristics of the 5% that succeed in maintenance post fat loss What is reverse dieting and is it actually necessary? I hope it helps! For more informations on online nutrition coaching: info@kateneudecker.com ig: @kateneudecker 

Episode #38: Why we repeat bad habits and how we can replace them with better ones. In this solo episode I cover the basics of behaviour change and how we can break bad habits. I covered: Willingness to change Challenging old behaviours Why we repeat bad habits Finding out your strong reason why to change your habits Why do we find it so hard to change What to do when we fail How to maintain the new improved habit I hope it helps!  For more information and online coaching you can email - info@kateneudecker.com To follow more of my content - instagram @kateneudecker

Episode #37: Overcoming psychological barriers, changing your eating behaviours & working on body image with Leslie Hooper ⠀⠀⠀⠀ In this episode it was great to have Leslie return onto the podcast to talk all things body image, behaviour change and overcoming limiting beliefs. ⠀⠀⠀⠀ I love having coaches return to the podcast after a few years because it's great to look back on how some of our coaching ideas may have changed over time! ⠀⠀⠀⠀ We discussed: ⠀⠀⠀⠀ Progressing as a coach and being ok with changing your mind on topics How to be kinder to ourselves Exploring negative thoughts regarding food and our bodies Setting boundaries with loved ones about food and body chat Unravelling your emotions around food The importance of tailored coaching Is it possible to improve body image and change body composition at the same time? Not being mean to yourself and working towards body neutrality ⠀⠀⠀⠀ I hope you enjoy the podcast! ⠀⠀⠀⠀ Leslie Hooper instagram: @hooper.fit Kate Neudecker instagram: @kateneudecker

In this episode it was a pleasure to have Martin MacDonald join me to chat about the lockdown's effect on our nutrition, happiness and motivation. We also covered topics such as PCOS and how to avoid problematic nutrition information. ⠀⠀⠀ Martin is a leader in nutrition education and founder of the MNU nutrition certification. He's worked with some incredible athletes and celebrities in the past and is a huge social media presence. He always manages to make learning about nutrition fun and entertaining so I really enjoyed asking him questions on topics such as: ⠀⠀⠀ Finding the happy medium between tough love and self compassion. ⠀⠀⠀ The purpose for creating the laypersons MNU course. ⠀⠀⠀ How people can find clarity and optimism in stressful times. ⠀⠀⠀ How to assess whether now is the right time to achieve fat loss. ⠀⠀⠀ Recommendations for those with PCOS ⠀⠀⠀ How can people best disseminate between good, evidence informed advice and potentially harmful advice on social media. ⠀⠀⠀ I hope you enjoy this podcast as much as I did recording it!  ⠀⠀⠀ For more of Martin's content and information on lectures and courses: https://www.martin-macdonald.com Instagram: @martinnutrition ⠀⠀⠀ Kate Neudecker Instagram: @kateneudecker For more content and information on online coaching: www.kateneudecker.com

In this episode I am joined by Sports Dietitian Renee McGregor. Renee has a wealth of experience in a clinical environment and I was excited to be able to ask her questions such as: What is low energy availability? What are some negative effects of low energy availability for female athletes?  Why is it do you think that female athletes underestimate their energy availability so much? What effects does a high fat diet have on our bodies? How can we train and eat around our cycle? Why do we experience PMS? How does the pill effect our cycles?  Will there be more research on female athletes?  You can find Renee on instagram: @r_mcgregor Kate Neudecker: @kateneudecker Www.kateneudecker.com

In this episode I was joined by Yiannis Fleming a Nutrition Coach for high level MMA athletes. We covered: Making weight for MMA Athletes Breaking through old ideas The differences between male and female fighter's nutrition The psychology behind making weight The differences between coaching a fighter and a member of the general public. For more content from myself and Yiannis you can follow us on instagram at: @kateneudecker @mrsportofficial I hope you enjoy listening and if you do then don't forget to rate, subscribe and leave a review :)

In this episode I am joined by Joe'O Brien MSc who runs the page @headfirst0 He answers questions regarding Binge Eating and Emotional Eating and explains the difference between the two. We also talk about people's relationship with exercise and the effect it has on mental health. I also ask him some questions about the effect alcohol has on anxiety. If you don't already follow Joe on instagram make sure you do, he is doing a great job at helping people learn more about mental health @headfirst0

The podcast is back after a brief hiatus and I couldn't be happier to be joined for a chat with fellow coach Paul Dermody. This is an informal podcast where we share common struggles clients face, holiday prep diets and behaviours towards training. Paul talks about how he overcame his injury and the thought processes that helped him not lose positivity. For coaches that listen we also have a chat about presenting yourself on social media, attracting the right client and working within your scope of practice. It's great to be able to have a peer in the industry who talks as much sense as Paul so I hope you benefit from listening to our catch up! www.kateneudecker.com @kateneudecker

Today I recorded a podcast on the topic of what to do when fat loss is your goal but you don't wish to count calories.  I cover: - Reasons calorie counting might not be for you - Why calories still count - Monitoring your food intake and being mindful - Making adjustments for fat loss - Assessing your progress - All the other things you must have in order before adjusting your food intake for fat loss. I hope you find it helpful. If you want to watch the live video recording you can watch on my instagram: @kateneudecker. For coaching enquiries contact: kateneudecker@gmail.com

Meghan has over 15 years experience coaching people, has an extensive athletic background and is also a published author. I was really excited to have Meghan on the podcast because she really has a wealth of knowledge to share in strength training.  Meghan covered: - The Pull Up fundamentals - Common Plank mistakes - Female fitness and how the industry perceives it - The fallacy that heavier weights will "bulk you up" - Squat Foot Stance - Which is right? - All the details of Meghan's Pull Up Program Meghan's content is fantastic across social media - she has a huge repertoire of strength exercises and helpful articles. You can find her on Instagram: @meghancallaway

In this episode I am joined by FRCms coach Amir Zandinejad (@beardthebestyoucanbe) Amir has a wealth of experience coaching people to be better at being human. He is making us as coaches question what is “good form” and helping people understand that being passive when it comes to mobility isn't enough.  We cover: - How important is it for the average gym goer to include Mobility in their training. - When does foam rolling have it's place. - Knots and how they don't exist. - How we can stop being so fixated on “perfect form” & “perfect posture” - The effect evolution has had not only on our physical state but also our mental one. I love it when I have guests on the podcast who are truly interested in helping people - Amir not only knows his stuff but is a genuinely nice guy. Do give it a listen. You can follow Amir on IG: @beardthebestyoucanbe 

In this episode I talk about ALL the basics when it comes down to energy expenditure. I break down: - “Starvation mode” - TDEE, BMR, NEAT, TEF and wtf they all stand for - “Metabolic slow down” with age - Diet breaks - What you can do to increase your metabolism - Hobnobs I try to explain it as simply as I can in 10 minutes - I really hope you find it helpful :)

I talk a lot about fat loss but I rarely talk about weight gain. Today I address weight gain and the fear of people thinking you've "let yourself go". I address why we are so scared of this happening and how to combat it. I also talk about "self love" and why it can be a difficult thing to chase, achieving body neutrality and becoming less fixated on your appearance. I hope it helps :) @kateneudecker www.kateneudecker.com

In this episode I discuss all the pros and cons of calorie counting apps such as myfitnesspal and who they are for. Such apps can be a useful tool in learning about the energy density of foods and giving you accountability but when does the need to log food become slightly neurotic? I also cover food volume, health and the steps before tracking should you be new to assessing your food intake. I hope this helps and should you have any questions shoot them over to @kateneudecker on instagram or contact me via www.kateneudecker.com

I was really pleased to be joined by Leslie Hooper on this episode. Leslie is a very experienced coach who really understands the psychology behind making changes to your lifestyle and has a fantastic to the point no BS attitude when it comes to excuses. We cover: - Why people just can't get started. - Having “no zero days”. - Pressure from peers to stay the same. - “Trigger foods” & how to deal with them. - How important it is to keep your head down and ignore what others are doing! Even though she helps people get passed their own excuses with a very straight forward approach we discuss how it is always coming from a place of kindness and wanting to help people. I'm really pleased Leslie came on the podcast and I really hope you find it helpful :) You can find Leslie at @hooper.fit

In this episode I was joined by the incredibly knowledgable Jordan Syatt. I have followed Jordan's articles and social media content since I began coaching and it was great to have him on the show. Jordan is known for coaching Gary Vaynerchuk and setting a world record for deadlifting 4 times his bodyweight however he is probably most well known for putting out consistently helpful content and specialising in strength and fat loss. We chat about having “bright lines” when it comes to nutrition to keep you on track, the truth about just “loving yourself” and maintaining weight loss. We also cover how phrases like “strong is the new skinny' can do more harm than good. I ask about his choices to now compete in boxing and he discloses his most embarrassing gym moment to date. I had loads of fun recording this podcast with Jordan, I hope you enjoy listening to it too! You can follow Jordan on IG: @Syattfitness

In this episode I am joined by Paul Dermody, a coach specialising in fat loss who has a great ethos and helps his clients gain sustainable habits. Paul has some fantastic analogies when it comes to fat loss and having a positive mindset. We talk about negotiating social occasions and prioritising your goals. I also gave him some pretty tricky questions surrounding bullying and how to handle negativity. We also cover how to avoid making choices based on absolutes. Paul has a great way of communicating ideas so that they're actionable and simplified, I hope you enjoy listening. You can find Paul on instagram: @pauldermodypt

In this episode I was fortunate enough to be joined by Craig Ballantyne. Craig started in the fitness industry by writing for publications such as Men's Health & GQ magazine. He is a public speaker, author & business coach who helps entrepreneurs optimise their lives so that they can be productive, happy & successful.  We cover topics such as how important it is to say no to things that don't matter so that you can say yes to things that do. Craig gives some fantastic tips on managing stress and aligning your actions with your goals.  Whether you're a coach, entrepreneur or would just like to be more productive Craig gives a huge amount of information not only in this podcast but also in all his content online.  You can find Craig at: @realcraigballantyne

In this episode I am joined by Yiannis Fleming - an online coach who specialises is weight loss and helping athletes in weight making sports such as MMA. We chat all about the types of faddy diets that are particularly popular, his undying love for Herbalife and If he had to choose one diet for the rest of his life what would it be. We also give some actionable mindset tips to help you achieve you weight loss goals. You can Follow Yiannis on @mrsportofficial

In this episode I explain why some newspaper articles are harmful and misleading when it comes to nutrition. I was sent a Daily Mail article of an influencer's "full day of eating" with her supplementation and training. While I have seen worse programs the take home point is you should never copy someone else's nutrition and supplementation plan as it is not designed for you. I also chat about whether these articles are encouraging for the industry or just making it seem exclusive.

In this episode I am joined by entrepreneur Lauren Tickner. Lauren helps people grow their personal brand, become successful and make more impact with their businesses. She leads by example in being disciplined and living a life you love as an entrepreneur. We chat about ways in which you can become more productive day to day, when is the right time to go ‘all in' in your business, morning routines and how to fit in your training alongside a busy lifestyle. Lauren also reveals her top tips to feel more confident. I hope you find it helpful! Lauren's IG: @laurentickner

In this episode I am joined by Sophie Grace Holmes. She is a coach, influencer, motivational speaker and adventurer. Sophie was diagnosed with Cystic Fibrosis at a very young age but has never let that stop her. She has just got back from climbing Mont Blanc, has climbed Kilimanjaro, taken part in several ultra marathons and in doing so raised money for CF research.  I came across Sophie when I saw she was doing hospital room workouts on social media and saw the impact she was making in spreading awareness for CF. Sophie is a true example of mind over matter. She reveals what her next adventure will be and how you can let go of your excuses. Follow Sophie's journey on @sophiegraceholmes

In this Episode I am joined by NLP coach & Personal Trainer Kashira Whiteley. I have known Kashira for a number of years and throughout this time she has stayed true to her message on social media of inspiring others to train and feel confident. Kashira boldly talks about how Chronic Fatigue Syndrome effected her life and how she refuses to let it hold her back. We chat about how her social media blew up overnight and she explains what it's like to wake up to 500k followers. We also cover competing in bodybuilding competitions, the key points to consider before entering a competition, the pros and cons and the aftermath.   Myself and Kash have a shared approach to coaching where personal development can make the difference between achieving a goal for a short period of time or for life. Kash also leaves 3 Personal Development tips you can start implementing today. Kashira's IG: @kashwhiteley

In this Episode I am joined by Strength & Conditioning specialist Sam Pepys.  Sam has a background in professional football and has been helping people perform better on the pitch and in the gym for a number of years. We cover why strength & mobility would be an asset to your training even if you are taking part in recreational football, the length of strength cycles and having adequate recovery to facilitate strength gain. We also talk about Sam's top 3 mistakes he sees most often and how to avoid making them yourself. If you've found this helpful make sure you review and share. Sam's Instagram: @sam_pepys_performance

In this episode I am joined by the lovely Sarah Duff, a coach specialising in fat loss who has gained a lot of popularity for her emphasis on mindset. We chat all about how to feel more empowered, overcome comfort eating, be more mindful and how to place less emphasis on the scale weight when in a fat loss phase. Sarah also discloses her main tip when it comes to progress in any area of your life. If you've found this helpful make sure you rate and share :) Sarah's IG & webpage: @Sarahdufflifestyleandfitness www.sarahdufflifestyeandfitness.com

In this episode I am joined by Will Girling a sports nutritionist who works with amateur athletes all the way to professionals and world competitors, including the professional cycling team ONE Pro Cycling. Myself and Will chat about his training towards his World Record attempt, programming your nutrition around endurance events, getting cooking, tracking calories and if a vegan diet has it's performance benefits.  You can follow Will on his IG: @willgirling or visit his website: https://willgirling.com/

In this episode I am joined by the genius creator of #YouAreNotYourGymMembership - Andrew Tracey. Andrew is a coach known for frequently contributing to Men's Health magazine, his insane work ethic and being a strong advocate for inclusive fitness. We talk about why he trains in carparks and why people get obsessed with certain diet protocols. We also seem to have a good chat about knitting.

In this Episode I talk about what you should be looking for in a good meal plan and what you should be avoiding. I also talk about how important it is to ask your coach if you're not sure about something.

In this episode I talk about goal setting, creating a good fitness routine and gaining momentum to serve you through 2018

In this episode I chat about the marketing tactics brands can use to persuade you to buy into detoxes and diets in January. I give my tips for having a balanced mindset in the December period and how to avoid the January slump.

Mental health advocate and Host Emily Warburton-Adams joins me to chat all things mental health and fitness. We cover the pressures of social media, eating disorders and how to look after yourself this xmas period.

Another quick one - I discuss why applying the 80/20% rule is optimal when applied to your nutrition.

Personal Trainer - Lauren Slater joins me to discuss confidence in the gym and how you can feel your best while training. We give key advice to help with your gym fears and share some of our gym fails.

In this episode I talk about the perfectionist mindset and how it can stop you achieving your fitness goals. This podcast is far from perfect and probably should have been deleted but in the honour of kicking perfectionism arse I have uploaded :) hope it helps!

In this podcast I discuss the difference between cardio and weights and the benefits of each.

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