The KCM Fitness Podcast

Dieting is hard, there will be times where things will feel tough but ultimately sacrifice is needed to get results you've never had before. When you can flip your mindset on sacrificing the things you love, the process will be much easier for you.

100 episodes in and what better way to celebrate than to talk about giving yourself the time you need to achieve your goals?

Having someone or something to hold you accountable will make your journey so much easier for you and fast track your results. If you don't have a coach, use a friend or loved one or even find ones to be self accountable and check up on yourself.

Nail your diet Monday to Friday but then the weekend comes round and you lose all progress? I feel you, I used to be the same too. But when I realised that the issues were coming from my weekdays, not my weekdays it made a huge difference to my results!

I recently got back from holiday and have had a massive shift in how I feel about taking time off. Today I chat about how important it is to rest, slow down and destress from time to time. 

How do you see food? How do you speak to yourself when it comes to food? Do you feel guilty for eating certain things? In this week's episode I chat through why our relationship with food is so important and some of the reasons and ways you may need to work on your relationship with food.

We've had lots of questions over the past few weeks, especially since we've opened our private studio, about how we approach nutrition. So in this episode I run through exactly what we do at KCM Fitness and how we approach nutrition that makes us different.

You've been training for a little while but you just aren't making the progress you wanted or expected to be making by now. In today's episode I cover the 3 most common reasons for this and what you need to do to maximise your progress. I also mention the free training guide you're welcome to use, just dm me 'TRAINING PLAN' on insta (@kcm_fitness_) and I'll get it over to you!

In this episode I chat through my thoughts on having the goal of 'toning up', what toning actually means and how you can go about that. 

Lets face it, we all love food! Dieting shouldn't be about cutting out everything we love so in today's episode I chat through my 4 top tips to help reduce hunger levels while dieting without eating any less food.

When was the last time you pointed out how hard you've been working or they progress you've made to date? Probably never. In this episode I chat through the importance of celebrating your wins and setting goals with rewards throughout your journey.

You've heard of calorie counting, you've been given a number of calories to stick to and away you go... but that still means nothing right? In this episode I'll chat through some of the basics of how to structure your food throughout the day to make the most of your calories and ensure you get results!

How to build a routine that will work for you around a busy schedule to find time to work on your health and fitness goals.

Our PRIVATE facility opens this week, I could not be more excited!!! Here's all the deets you need..

Summer is coming and hopefully you all some holidays and trips away planned. Now thats something that can be a little worrying for those of you currently working towards your goals so in this weeks episode I chat through some of the tips both myself and my clients use while and holiday to be able to let our hair down and enjoy guilt free without going completely wild.

You won't always see the same progress week on week and that's ok. In this weeks episode I chat through some factors that can impact progress and what you can do to help.

Lets stop relying on the calories burned on our watches to justify whether a session was successful or not, there are so many more important factors to assess our progress than calories burned and I explain this in this episode.

In this episode I chat through the importance of having structure and routine to your day and how having a routine will fast track your progress. Lots of us claim we don't have time, when really we don't know how to maximise our time and having a structure and routine is the first step to maximising your routine.

life certainly ins't smooth sailing all of the time and there will always be something in our lives that we can use as an excuse. Getting to a place where you manage your goals around the potential excuses starts with working on our mindset and prioritising ourselves.

You're losing weight, results are going pretty well and you're getting closer and closer to your goals, perfect! But, what happens once you've reached your goal? Dieting cannot last forever and you need a plan for how you come away from dieting once you've reached your goals.

Training is a fundamental part of your progress when it comes to building shape and toning, yet so many women become frustrated with the lack of progress they make. In this episode I share my 3 top tips to maximise your progress in the gym.

Achieving results you've never had before is difficult, it takes a lot of commitment and can often be less exciting than what you initially imagined. In this week's episode I chat through the important of long term change in order to achieve results that last.

So you have an event coming up and you're not sure how to manage the build up to it? Here's my top 3 tips for a social event you may have planned.

Every heard someone say they're eating more but losing weight and thought what the actual f*ck? In today's episode I chat through this idea and explain the concept of food volume to help you make the most of your calories without feeling hungry!

Today I get you to think about all the actions you make and whether you really do them because you want to or whether it's just a habit. So you can make a huge change with implementing new habits and breaking old habits with some of the tips and thoughts I chat through in today's episode.

You are what you say you are. How you speak to yourself is how you view yourself. Today I talk about the importance of self talk and give you two big tips you can implement daily to work on improving how you view yourself and having a more positive dialogue with yourself.

Here's my top 4 daily habits you need to implement now for results that last and results that generally make you a more positive, happy and confident woman!

our community has a much bigger impact on us than we seem to realise and when we truly understand this we can dictate our community in order to give us the best support we need to achieve the results we want. But that all starts with having a better understanding of who we want to be and what we want to achieve.

We all want an element of balance when we look to lose weight, but essentially results require sacrifice. As one of my fave quotes goes "nothing changes if nothing changes". I explain this idea a little more in today's episode!

we all want results yesterday, let's be honest here. We've probably tried extreme diets to get results as fast as possible but they reality is it doesn't work, at least not long term anyway. Give yourself time to achieve your goals, the longer you give yourself the easier it becomes for you!

You want to achieve a certain weightloss or get back down to a certain dress size, but what happens after that? What do you really want to achieve? In today's episode I chat about how important it is to always have a goal to work towards.

Learning to love yourself takes work and that work starts from within. I talk through how I've got from where I was before feeling so insecure about myself to now being confident in who I am inside and out.

Comparison really is the thief of joy and comparing your fitness journey to someone else's is constantly going to leave you deflated. Instead focus on the progress you've made and go into every day just wanting to do one thing to improve on the day before.

How many times have you put something off because you've been scared of failing or getting something wrong? Too many times I'd imagine, and in that case this episode of for you!!P.s here's the link for the 5 day challenge all about improving your knowledge and understanding of training to maximise your results this year- https://www.facebook.com/groups/381321656301106/

In today's episode I answer your questions from instagram covering topics such as my goals for the year, why I got a new coach, training while pregnant and so much more.

As if it's 2022 this week.. crazyyyy. I don't want you to fall for the usual New Year, new me rubbish so this weeks episode is all about how you can set goals that will last and how you can make a start on working towards those goals in the new year.

We all eat and drink a lot more than usual at this time of year, and sometimes that can lead to a little food guilt. In this episode I chat through the reality of the effect of these two weeks in the grand scheme of things and how you can forward plan for 2022 to feel happy and content in enjoying the festive period right now guilt free.

For me, enjoying Christmas is a sliding scale with 3 different options and which option you choose is entirely up to you. In this episode I talk through those 3 options, how to choose what's right for you and how to not look back on the Christmas festivities with regret. 

Coaching spaces are officially closing for 2021. What a mad year it's been! In this episode I chat through some of the changes that will be taking place for 2022 and what the plans are moving forward.. oh, and I explain how you can secure your space on the team for a January start!

Its cold, dark and wet, motivation is at an all time low and you're struggling to keep up with everything. This is the episode for you!! I chat about my top 5 tips for helping you get through the winter months and keeping on track towards your goals.

It's almost December which means Christmas is coming and now is the perfect time to explain why diets cannot last forever. Parties, food, alcohol and hangovers.. sums up Christmas for most right? Trying adding a diet to that mix and you have a recipe for disaster. I'm here to tell you it's ok to not diet over Christmas and in this episode I give you some tips to managing the Christmas period and not putting on any weight.

Just over a week ago I done my first ever client photoshoot which was a huge success. Since Emma has done a lot of these over the year and we both get so many questions on what they're about and why we do them, this episode is all about client shoots, the benefits they have for you as a client and why we both love them so much.

Dubai changed my life.. no joke. Being surrounded by so many inspirational coaches, people I look up to and having the opportunity to learn so much from there has been life changing from both a personal and business standpoint. So this week's episode is all about some of the pain lessons I learned while out there and how it can apply to you too!

In today's episode I tall about the reasons why weights are typically recommended as opposed to cardio alone when trying to lose body fat. 

There's so many different types of training so how do we know which type to do and what will be best for our goals? In this episode I talk through some of the most important training types and which ones are most relevant for your journey.

Colder, darker nights are setting in and its becoming easier to make excuses for avoiding the gym. Here's a few tips to help with gym motivation and making it easier to go to the gym even on those days when you don't want to.

After last weeks episode talking about the importance of your environment, I thought ti was fitting that this weeks episode is all about enjoying what you do, from training, to lifestyle, routine, work and everything in between. When you enjoy what you do, it's so much easier to actually do it!

Struggling to stick to your routine? Can't seem to hit all of your training sessions? Dread a Monday morning coming back round? Chances are it's your environment. In this episode I talk about how your environment has a bigger impact on you than you may seem to think and explain a little about why I've moved gyms and the impact that has had on me.

Want to make a change but feel like now is not the right time for you? With Christmas coming up lots of people are feeling the same. I'm here to explain to you why you're your own worst enemy and how the 'right' time will never come. You have to make your own 'right' time.

I'm back! After a few weeks of podcasting I'm back into the weekly podcast.In this episode I explain the difference between weightless vs fatloss and discuss how focusing too much on weightless can leave you feeling like you haven't made progress.

Rest and recovery is soften something that is completely overlooked in the fitness industry. So many people promote training every day, constantly aiming to do more and sometimes thats just doing more harm than good. In this episode I talk about the purpose of rest and recovery and how you can use rest and recovery to further your progress.