Afleveringen
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In this episode, I explore why healthy behaviour is often questioned more than unhealthy behaviour.
From turning down a drink at a wedding to being called "crazy" for cycling 100km, we look at why people react when someone does something outside the norm, what psychology might be behind those comments, and how to respond without feeling like you have to justify your choices.
If you've ever been told you're obsessed because you exercise, questioned because you don't drink, or made to feel different for looking after yourself, this episode is for you.
Find out more about NicFitness:
Website: https://www.nicfitness.co.uk/
Email: [email protected].uk
Instagram: https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qr
Facebook: https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr
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Starting the gym can feel overwhelming, especially when it seems like everyone else knows exactly what they're doing.
In this episode of Thrive After 40, I talk through the five biggest mistakes I see new gym-goers make, from waiting until they're "fit enough" to join, to constantly changing workouts and worrying about lifting weights.
If you've ever felt intimidated by the gym, this episode will help you build confidence, avoid common pitfalls and focus on what really matters when you're starting your fitness journey.
Because nobody starts as an expert, and everyone has to begin somewhere.
Find out more about NicFitness:
Website: https://www.nicfitness.co.uk/
Email: [email protected].uk
Instagram: https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qr
Facebook: https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr
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Zijn er afleveringen die ontbreken?
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Do you ever feel like you're constantly talking yourself into exercising or wondering what to cook for dinner?
It might not be a lack of motivation at all.
In this episode of Thrive After 40, I explore the power of planning and preparation, and how making decisions in advance can reduce decision fatigue, protect your mental energy and make healthy habits much easier to stick to.
Using a recent cycling experience as an example, I explain why having a plan can stop the constant internal negotiations that leave us feeling mentally drained, and how simple strategies like meal planning, booking your workouts and preparing ahead can help you stay consistent without relying on willpower.
If you're a busy woman over 40 trying to juggle work, family and your own health, this episode is packed with practical tips you can start using today.
You can find out more about my services here
https://www.nicfitness.co.uk/
Email me on
Follow me on Instagram
https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qr
Or Facebook
https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr
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My very first client podcast!
I've wanted to bring more client stories to the Thrive After 40 podcast for a while, and I'm delighted that Aimee agreed to be my first guest.
In this episode, Aimee shares what made her join NicFitness, the worries she had before walking through the door, and how strength training has changed far more than just her fitness.
We chat about:
Why she decided it was time to make a changeWhat she thought training would be like before she startedThe biggest benefits she's experienced since joiningWhat she's now able to do that she couldn't beforeThe advice she'd give to anyone who's thinking about starting but feels nervousIf you've ever wondered whether strength training is for you, or you've been putting it off because you don't feel fit enough, I think you'll really relate to Aimee's story.
This is the first of what I hope will be many conversations with the incredible people who make up the NicFitness community, sharing real experiences, real challenges and real results.
Find out more about NicFitness:
Website: https://www.nicfitness.co.uk/
Email: [email protected].uk
Instagram: https://www.instagram.com/nic_fitness_smith
Facebook: https://www.facebook.com/share/18fCpkEbvy/
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Collagen is one of the most popular supplements on the market, especially for women over 40. It's claimed to improve skin, hair, nails, joints and recovery, but what does the science actually say?
In this episode, I take a closer look at collagen, what it is, where it comes from, how the body uses it, and whether it's really any better than simply eating enough protein.
We'll discuss why many collagen studies are difficult to interpret, the importance of protein matching in research, and why strength training and a high-protein diet may be a better investment than expensive supplements.
If you've ever wondered whether collagen is worth the money, this episode is for you.
Website: https://www.nicfitness.co.uk/
Email: [email protected].uk
Instagram: https://www.instagram.com/nic_fitness_smith
Facebook: https://www.facebook.com/share/18fCpkEbvy/
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Many women feel like they suddenly start gaining weight during menopause despite doing all the same things they've always done.
In this episode, I explore what's really going on. We look at the role hormones play, but also the lifestyle factors that often have a much bigger impact than people realise, including sleep, stress, movement, muscle loss and eating habits.
If you've ever felt frustrated by menopause weight gain, this episode will help you understand what's happening and focus on the things you can actually control.
Website: https://www.nicfitness.co.uk/
Email: [email protected].uk
Instagram: https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qr
Facebook: https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr
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Do you ever feel stressed by situations that seem completely outside your control?
In this episode, I explore a perspective on stress that can sometimes be difficult to hear. We talk about personal responsibility, the choices we do have, and why waiting for other people to change often leaves us feeling stuck.
I'll also share a simple framework to help you work out whether you need to change a situation, influence it, or accept it, so you can stop wasting energy on things you can't control and focus on the things you can.
You can find out more about my services here https://www.nicfitness.co.uk/
Email me on [email protected].uk
Follow me on Instagram https://www.instagram.com/nic_fitness_smith
Or Facebook https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr
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Do you really need a big fitness goal?
When I first became a personal trainer, everything was about SMART goals and having a target to work towards. Lose weight. Run a race. Fit into a smaller dress size.
But after nearly 10 years of coaching women over 40, I've realised most people don't need a huge goal. They simply want to feel fitter, stronger, more confident and capable.
In this episode, I explore the difference between outcome goals and process goals, why strength training doesn't really have a finish line, and why "just keep showing up" might be one of the most powerful goals you can have.
You can find out more about my services here https://www.nicfitness.co.uk/
Email me on [email protected].uk
Follow me on Instagram
https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qrOr Facebook
https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr -
Should you eat back the calories you burn during exercise?
Itâs one of the most common fat loss questions I get asked and the answer isnât as straightforward as most people think.
In this episode, I break down:
What a calorie deficit actually isWhy different calculators give different calorie targetsWhy fitness trackers and cardio machines can be wildly inaccurateWhy most people DONâT need to eat back exercise caloriesWhen adding calories back in might actually make senseThe difference between a gym workout and endurance exerciseIf youâve ever wondered whether your Apple Watch, Garmin or treadmill calories are sabotaging your progress, this episode is for you.
You can find out more about my services here
https://www.nicfitness.co.uk/Email me on
[email protected].ukFollow me on Instagram
https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qrOr Facebook
https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr -
We all tell ourselves stories in our heads.
âIâm not fit anymore.â
âIâm getting slower.â
âIâm failing.âI caught myself doing exactly that on a bike ride this week⌠only to get home and realise Iâd actually ridden really well, hit PBs and even got a few QOMs on Strava.
So why are we often so much harsher on ourselves than reality deserves?
In this episode of Thrive After 40, Iâm talking about:
negative self talk
why our brains focus on the bad
why feelings arenât facts
how to challenge the stories we tell ourselves
practical ways to be a little kinder to yourself
Because sometimes the problem isnât your performance⌠itâs the commentary in your head.
You can find out more about my services here
https://www.nicfitness.co.uk/Email me on [email protected].uk
Follow me on Instagram
https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qrOr Facebook
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Why do we keep getting in our own way, even when we know what to do?
In this episode, Iâm joined by life coach Alex to talk about self-sabotage, people pleasing and boundaries and how these patterns can affect our health, fitness and confidence.
We discuss why so many women over 40 struggle to prioritise themselves, how guilt shows up when setting boundaries, and practical ways to start breaking the cycle.
You can find out more about my services here
https://www.nicfitness.co.uk/Email me on
[email protected].ukFollow me on Instagram
https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qrOr Facebook
https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfrFind out more about Alex
https://www.justalex.life/
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This weekend I took on a huge walking challenge⌠and this episode is a bit different.
I wanted to record this not just to share the experience, but to document it for myself. Something I can come back to if I ever consider doing something like this again.
I talk about why I signed up, how I prepared, the full weekend experience, what it was like during the challenge, and how it felt to finish.
If youâve ever thought about doing something like this, or you just want a bit of inspiration to push yourself outside your comfort zone, this oneâs for you.
You can find out more about my services here https://www.nicfitness.co.uk/
Email me on [email protected].uk
Follow me on Instagram https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qr
Or Facebook https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr -
Electrolytes are everywhere right now. Powders, sachets, drinks⌠all being sold as something you need for energy, hydration and better performance.
But do you actually need them?
In this episode, I break down what electrolytes really are, where youâre already getting them from, and why a lot of the claims around them are a bit misleading. Weâll also look at when they can be useful (hint: itâs probably not your 45 minute gym session), and how to tell if youâre simply dehydrated and just need more water.
If youâve ever wondered whether youâre missing something by not using electrolytes⌠this will clear it up.
You can find out more about my services here https://www.nicfitness.co.uk/
Email me on [email protected].uk
Follow me on Instagram https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qr
Or Facebook https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr -
In this episode, I talk about the disconnect so many women feel between knowing their body is strong and capable⌠but still struggling to like how it looks.
After a weekend cycling, I found myself caught between appreciating what my body can do and criticising how it looked in my kit. If youâve ever felt the same, this episode is for you.
We dive into why weâve been conditioned to believe only smaller bodies are acceptable, how clothing and environment can impact how we feel, and practical mindset shifts to help you move towards body acceptance.
You can find out more about my services here
https://www.nicfitness.co.uk/Email me on
[email protected].ukFollow me on Instagram
https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qrOr Facebook
https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr -
Most people think eating well is the key to a longer life. But what if exercise matters more?
In this episode, I break down why being fit is one of the strongest predictors of longevity, what exercise does that diet alone canât, and why focusing only on food might be holding you back.
If youâve ever felt like you need to be perfect with your nutrition to be healthy, this episode will change the way you think about it.
You can find out more about my services here
https://www.nicfitness.co.uk/Email me on
[email protected].ukFollow me on Instagram
https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qrOr Facebook
https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr -
In this episode, Iâm taking you behind the scenes of NicFitness, how it started, how itâs grown over the last 6 years, and what itâs really like to train here.
I talk about who my clients are, what they struggle with when they first start, and how we help them build strength, confidence, and consistency.
I also break down exactly how the studio works, from the 30-day trial to the sessions themselves, and why the community side plays such a big role in helping women stay consistent.
If youâve ever felt intimidated by gyms or unsure where to start, this episode will give you a clear picture of how things can be different.
You can find out more about my services here https://www.nicfitness.co.uk/
Email me on [email protected].uk
Follow me on Instagram https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qr
Or Facebook https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr -
âToningâ is one of the most common goals I hear from women over 40.
âI donât want to get bulky, I just want to tone up.â
But what does toning actually mean?
In this episode of the Thrive After 40 podcast, I break down where the term âtoningâ originally came from, why it became so popular in the fitness industry, and what people are usually trying to achieve when they say they want to tone their bodies.
The reality is that toning isnât a special type of exercise. Thereâs no secret toning workout. What most people are really looking for is a combination of building muscle and reducing body fat so the body looks stronger, firmer and more defined.
In this episode we cover:
⢠Where the term âtoningâ came from
⢠Why âtoning workoutsâ arenât actually a thing
⢠Why light weights arenât the secret to getting toned
⢠Why strength training is so important after 40
⢠What you should actually focus on if your goal is to tone upIf youâve ever wondered why youâre not seeing the results you expected from âtoningâ workouts, this episode will help clear things up and give you a much clearer path forward.
You can find out more about my services here:
https://www.nicfitness.co.uk/Email me on:
[email protected].ukFollow me on Instagram:
https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qrOr Facebook:
https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr -
Lots of people say they hate the gym. But when you dig a little deeper, most people donât actually hate the gym itself.
What they really hate is how it makes them feel.
Maybe you walk in and donât know what to do. Maybe youâve tried before and didnât see results. Maybe you feel like everyone else knows what theyâre doing and you donât. Or maybe the gym just feels like a lonely place.
In this episode of the Thrive After 40 podcast, I talk about the real reasons people say they hate the gym and how to overcome them.
Weâll cover:
Why no one is good at the gym when they first start
Why gym confidence is a skill that has to be learned
The biggest reasons people give up on exercise
Practical tips to make the gym feel less intimidating
How finding the right environment and support can completely change your experience
If youâve ever said âI hate the gymâ, this episode might just change how you think about it.
You can find out more about my services here
https://www.nicfitness.co.uk/Email me on
[email protected].ukFollow me on Instagram
https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qrOr Facebook
https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfr -
Metabolism is one of the most talked about topics in health and fitness, but very few people actually understand what it is.
Many women believe their metabolism slows dramatically after 40 or that menopause âbreaksâ their metabolism completely.
In this episode of the Thrive After 40 podcast, I explain what metabolism actually is, how it changes as we age, and what really influences it.
Weâll also look at some common myths around metabolism, menopause and fat loss.
You might be surprised by what the science actually says.
You can find out more about my services here
https://www.nicfitness.co.uk/Email me on
[email protected].ukFollow me on Instagram
https://www.instagram.com/nic_fitness_smithOr Facebook
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Youâre eating healthy.
Youâve swapped chocolate for energy balls.
Crisps for nuts.
Dessert for âcleanâ snacks.So why arenât you losing weight?
In this episode of Thrive After 40, I break down the difference between healthy and low calorie and why confusing the two could be the reason the scales arenât moving.
We talk about:
⢠What âhealthyâ food actually means
⢠Why nuts, avocado and salmon are brilliant but calorie dense
⢠How some âhealthy snacksâ can have the same calories as a chocolate bar
⢠Why fat loss still comes down to energy balance
⢠How to balance health and calories without cutting everything outIf youâre a woman over 40 trying to lose weight and feeling frustrated because youâre âdoing everything rightâ, this episode will help you see whatâs actually going on.
You can find out more about my coaching here:
https://www.nicfitness.co.uk/Email me:
[email protected].ukFollow me on Instagram:
https://www.instagram.com/nic_fitness_smith?igsh=ZnFqOHF0dGIwbW9v&utm_source=qrFacebook:
https://www.facebook.com/share/18fCpkEbvy/?mibextid=wwXIfrIf this episode helped, share it with a friend whoâs stuck in the healthy food trap.
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