Carbon Coaching: Confidence Beyond The Mirror

Training in your 30s isn’t about doing less..it’s about doing what matters. In this episode, we explore how lifestyle changes, desk work, and years of accumulated stress affect your body, and why warming up properly, stretching, strength training, and cardio all play a crucial role in long-term health and performance.

If you’ve ever followed a generic training plan that didn’t suit your body, your injuries, or your life, this episode will resonate.
We break down why one-size-fits-all coaching fails, how custom-built programs change everything, and why removing guesswork is the key to staying consistent, confident, and pain-free long term.

Intermittent fasting might reduce calories, but for many women it destroys energy, focus, and performance at work.
 In this episode, we break down why fasting is so popular, why people see weight loss on it, and why skipping breakfast leaves career-driven women exhausted, foggy, and underperforming.

If your glute workouts leave you sweating and burning but your shape never changes, this episode explains why.

We unpack the science behind muscle growth, the difference between fatigue and stimulus, and why banded booty classes fall short when glute development is the goal.

Losing weight doesn’t automatically make you confident. So if you’ve discovered that the hard way, this episode is for you.
 We break down why body change alone doesn’t fix self-worth, where real confidence actually comes from, and how consistency, competence, and follow through build a confidence that lasts far longer than any number on the scale.

You’ve stepped on the scales after Christmas and you’re up 2–4kg. Your first instinct? Eat less. Train harder. Panic.
In this episode, I explain why that reaction is the fastest way back into a binge/restrict cycle. We break down why most of that weight isn’t fat, why immediate restriction backfires, and what to do instead if you actually want to lose fat, keep energy, and break the January cycle for good.

Big goals aren’t the problem for YOU. refusing to change is.

In this episode, we break down why setting uncomfortable, ambitious goals is essential for real transformation, how to reflect honestly on last year’s failures, and how to build the systems required to actually achieve what you say you want.

Last one of the year, lets go!

Seeing reputable coaches put women on 1300 calories needs to stop.

In this episode, we break down, with NHS data, scientific research, and real client outcomes why extreme calorie restriction is dangerous for women’s hormones, metabolism, energy, and long-term fat loss. 

I will die on the sword for this.

Think your schedule is the reason you can’t lose weight? It;s Not. In this episode, we break down why busyness isn’t the problem, your lack of structure is.

You’re consistent. You train hard. You lift. You sweat. But your body still isn’t changing. Why?

After a little over 52 weeks in the Carbon COaching Program our client Craig shares his struggles and accomplishments having built out a new version of himself.

This is an emotional listen

You want to lose fat… but you’re not tracking your food. In this episode, we break down the tough truth about why you’re stuck, why tracking matters, and how avoiding the data is the exact reason your progress keeps stalling. Brutal honesty, practical tools, and a wake-up call you probably need.

If the idea of stepping on the scales terries you i understand. You've had the perfect week, trained, watched what you ate but the scales still went UP?!

This episode will clear everything up for you!

Of all the stupid sh1t i've read online from douché-y fitness influencers

Ever wondered where the whole “10,000 steps a day” thing even came from?  it wasn’t science, it was marketing.
In this episode, we dive into the truth behind the famous step target, how daily movement really impacts fat loss and health, and what the research actually says about step counts, calorie burn, and longevity.

Think creatine is just for men? In this episode, I break down why women naturally have lower creatine stores, what the latest science says about supplementation, and why creatine could be a game changer for your strength, recovery, and long term health.

Still think eating healthy is too expensive?
 In this episode, I break down how much the average person in the UK spends on booze, coffee, and takeaways, and compare it to the actual cost of cooking healthy, protein-packed meals at home.

it’s not a money problem..it’s a priorities problem.

If you’ve been eating less and doing more cardio but your fat loss has completely stalled, this episode is your wakeup call. I'm going to break down why under-eating and over-training sabotage results, why strength and protein are the real fat-loss drivers, and how to finally start seeing progress again, without starving yourself or living on a treadmill.

Think losing weight will finally make you confident? Think again. In this episode, I break down why confidence isn’t just about the number on the scale, what actually builds self-belief, and how you can start developing unshakable confidence long before you hit your goal weight.

Saying you don’t have time is the biggest lie holding you back from the body, energy, and confidence you want.

In this episode, I break down why “no time” isn’t the real problem, the cost of believing it, and the simple strategies to finally take control of your time and your health.

In this episode, I’m breaking down one of the most misunderstood (and most neglected) aspects of your fitness journey: rest.We’ll dive into the science behind rest times between sets, what’s actually happening in your body during that recovery period, and how different training styles (hypertrophy, strength, power) require different approaches to rest.

If you ever feel like your sessions are abit lack luster or that you dont have the energy then this one is for you. To get the most from every workout you need to be fuelling yourself and this episode is an extract from one of our live coaching calls inside our client community !

Here's my breakdown of the seminar I was was fortunate to attend at The Cult Fitness Society in Rawai yesterday.

The talk was led by world HYROX champions Ida Mathilde & Michael Sandbach - and consisted of the biggest deep dive of training, recovery, nutrition, supplementation & mindset.

I wanted to give you a condensed version that you can understand and implement into your own training routine no matter if you compete or just want to improve your fitness then this is going to be GOLD!

Forget the fad diets and quick fixes... in this episode, I’m breaking down exactly what works for fat loss in 2025, whether you should lose weight fast or slow (with research to back it up), and the real reasons people keep falling off before they see results.

Still not seeing the results you want?
Tired of feeling constantly hungry and frustrated that your body isn’t changing, despite eating “healthy”?

In this episode, I’m breaking down the truth about protein: why it’s the most important macronutrient for fat loss, toning up, and keeping your hunger in check. We’ll crush the myths, dive into the science, and give you real, actionable steps to fix your diet

I didn’t move to Thailand for a holiday, I moved because something had to change.

 In this episode, I open up about what led to my decision to start a new chapter abroad and how it became a commitment to building a life that actually makes me feel alive again. If you’ve been feeling stuck, drained, or disconnected from your own goals, this one’s for you.
It’s not about moving countries,it’s about finally choosing you.

You’re crushing it in your career but feel like you’ve lost control of your body. You’ve tried the diets, the gym plans, the “clean eating”but nothing sticks.

In this episode, I speak directly to the grafters who’re tired of feeling uncomfortable, low on energy, and frustrated by a lack of results. If you’re ready to ditch the fads, get honest with yourself, and follow a structured plan that actually fits your life, this one’s for you.

Worried summer is going to undo all your fat loss progress? In this episode, I break down exactly how to navigate BBQs, pub gardens, and sunny weekends without stacking on kilos. We dive into alcohol strategy, how to handle social events without guilt, and the mindset shift you need to actually enjoy summer while staying on track. If you want to live your life and still feel confident in your body, this is the episode you need.

Still letting the scale dictate your mood, motivation, and whether or not you “deserve” to keep going?

In this episode, I break down why relying on scale weight alone is one of the biggest mistakes people make on a fat loss journey. From hormonal shifts to water retention to body recomposition, I’ll show you why the scale doesn’t tell the full story and what you should be tracking instead.

If you’re ready to stop spiralling every time your weight fluctuates, this is your episode.

Think you’re barely eating but still not losing weight? In this episode, I break down how untracked snacking and grazing are sabotaging your fat loss. Inspired by a client message that perfectly captures what so many people struggle with, we talk about the real reason your progress has stalled. Im going to teach you how to finally take control by tracking what’s actually going in your mouth. It’s not about being perfect. It’s about being honest.

In this episode, I share a powerful message from one of our clients that proves just how much your actions impact those around you...especially kids.

Whether you realise it or not, your choices are shaping the people closest to you. If you’ve ever questioned whether your fitness journey matters beyond yourself, this is the reminder you didn’t know you needed.

Still doing the same YouTube circuit with the same light dumbbells for every exercise?

 In this episode, I break down why that’s holding you back from actually “toning up,” what that phrase really means, and how to get way more out of your workouts by training each muscle group with the intensity it actually needs. If you want to see real change, not just get sweaty...this one’s for you.

Still wondering why the weight isn’t coming off?

 In this episode, I call out the harsh truth: you’re not in a calorie deficit....you’re just not tracking. We dive into the real reason fat loss stalls, the power of having actual data, and why guessing your food intake is like trusting a doctor who skips the tests. If you’re ready to stop lying to yourself and finally take control, this is the wake-up call you need.

In this episode, I sit down to share the powerful journey of our client Mel who just placed 2nd in her very first strongwoman competition.

But this isn’t just about lifting heavy. This is about the 7 months of inner work Mel committed to: battling self-doubt, rebuilding confidence, and learning to show herself love and compassion along the way. If you’ve ever struggled to believe you’re capable of more, Mel’s story will hit deep.

Think skipping meals will help you lose weight faster? Think again. In this episode, I break down why starving yourself during the day leads to crashes, cravings, and overeating and how spreading your meals out can actually make fat loss easier, more sustainable, and way less stressful.

Feeling frustrated, stuck, or like there’s no point training while injured? In this episode, I break down the emotional toll injuries can take

But more importantly how to stay in control by training around the issue, shifting your focus, and keeping your momentum. This isn’t the end. It’s a pivot.

Still training like you’re 25 but wondering why your body feels wrecked after every session?

In this episode, we break down why your training needs to evolve after 30 and how strength, cardio, and mobility are the keys to feeling strong, lean, and pain-free long-term.

In this episode, I break down why your environment might be the reason you’re not seeing progress—no matter how motivated you feel.

 After two months training in Thailand, I saw firsthand how powerful it is to be surrounded by growth-driven people. If your circle isn’t challenging you, it’s probably holding you back. This one’s a reality check.

I HAD to share this live training from our private client community.

If you feel guilty when eating 'a bad food' or something thats off plan then this is for you.

Ever feel like eating one bad food is the end of the world and you're a complete failure for it? lets fix that.

Join us to break down what really goes on in the mindset of someone getting ready for their first Hyrox competition!

Larissa will be sharing her experience, challenges, frustrations and emotions felt travelling abroad for her first competition!

We’re flipping the script on the classic excuse, “I don’t have time.” Learn how to prioritize yourself, audit your schedule, and build habits that fit seamlessly into your busy life. Whether it’s quick workouts, setting boundaries, or ditching the guilt, this episode will show you how to take control of your time and make your health a non-negotiable. If you’re ready to turn “I don’t have time” into “I’ll make time,” this is the episode for you.

Have you already hit the F**k It Button for december?
Have you already decided that you'll start again in January?
Well how about we stop that dumb AF idead and maintain or even make some more progress this month?
Good. And im going to tell you exactly how in this episode!

Your morning sets the tone for your entire day.I’ll show you how to build a consistent morning routine with small, actionable habits that boost your energy, productivity, and focus. If you’ve ever felt rushed, stressed, or unprepared when you wake up, this episode is your game plan for turning chaos into confidence.

we’re busting the myth that cardio alone is the best way to lose weight. I’ll explain why sweating it out on the treadmill doesn’t always equal fat loss, how your body adapts to cardio over time, and why weight training is the real key to building a lean, strong, and sustainable physique. If you’re tired of hitting plateaus or spending hours doing cardio with minimal results, this episode will show you a smarter, more effective way to achieve your goals.

In this episode of Carbon Coaching: You In Your Element, we’re tackling the common misconception that weight loss means eating less. Discover why fueling your body with more nutrient-dense foods is the key to sustainable results. I’ll break down why restrictive diets don’t work, how eating more can actually support your goals, and practical tips to create balanced meals that leave you feeling satisfied, energized, and in control. If you’re tired of feeling deprived and stuck in the diet cycle, this episode is your game-changer.

In this episode of Carbon Coaching: You In Your Element, we’re diving into the all-or-nothing mindset that holds so many people back from achieving their health and weight loss goals. I’ll explain why small wins are the real game-changers, how perfectionism sabotages progress, and give you practical tips to shift your mindset. If you’ve ever felt stuck in a cycle of failure or thought, "If I can’t do it perfectly, why bother?"—this episode is for you. Tune in to learn how to embrace consistency, celebrate progress, and take meaningful steps toward your goals.

Theres a time and place for cardio in your weightloss journey but how much and whats best?

You feel like the people cloest to you dont understrand or support the choices you want to make. Theyre holding you back and it might be time to prioritise your time elsewhere!

Do you say one thing but do something else? Do you choose comfort over progress? 
Your integrity is at risk and we need to fix this right now.

Nutrition made SIMPLE is what we are all about! Today we are going to break down the good and the bad types of carbohydrates! When you want to lose weight and keep it off knowing which carbs are right to eat is really important so I'm going to make it really easy for you to understand and implement!

If you want to grow muscle and build out a body you're confident in then you need to be using this technique!

The doubters, the haters... the people who you consider 'close' to you. Prove them F**king WRONG!

Not starting because you feel overwhlemed with whats right and whats wrong for your weight loss is common.

In this episode im going to simplify the key things that will help you start seeing progress on the scales and in the mirror!

Keeping the weight off for life is alweays going to be more beneficial than taking extreme measures to lose it quickly... then putting it all back on.

10 very easy to implement you might not have considered yet but all of them play a huge part in sustainably lsoing weight.

With the internet overcomplicating weight loss I want to keep things super simple for you!

You start your new regime for creating the 'BEST NEW YOU' with boundless energy and intention. But as sooon as life throws you a curve ball, you miss a workout, you eat a meal off plan you feel like everythings gone to Sh!t.... you give up and go straight back to square 1.

Im going to teach you how to change that!

If youre still telling yourself this lie LISTEN UP.....because i told myself it too.

How many crunches will it take before you realise its not getting rid of your body fat?

Well heres exactly what you need to understand and do about it!

Personal training is a waste of money UNLESS......

If a stranger on the street said to you the things you say to yourself you wouldnt stand for it.

So why do you say those things to yourself?

Enpough is enough. Enough of drastic measures to lsoe weight in rapid time only to put it all back on

Enough of fad diets that starve you of energy

Enough of fitness trends that will never get you to your goal.

In this episdoes im going to give you our 4 step approach to sustainable weightloss. period.

Im back.... ;)

If you're not thinking about the importance of your health for your future then give your head a shake right now!

Yup.... this ones happening, Lets talk about Intermittent Fasting.

You lost a laod of weight but now you're stuck 😔  Training 5+ times a week and eating healthy but have you considered this....

The easiest 5 things you can do to reverse the extra weight you've piled on and get back to a body that fills you with confidence.

NOTE: ALL OF THESE TIPS ARE FREE AND SOME WILL SAVE YOU MONEY!!

A few 'healthy' decisions in the week is the reason why the scales aren't shifting and now you're frustrated and on the verge of giving up.

This is exactly what you need to do instead

With zero training I set off on my birthday to step out of my comfort zone and see what i was capable of. Would it be my mind, body or something else that gave out first and this really taught me alot from the process.

I made alot of mistakes and wasted ALOT of money over the years and im going to share 3 with you that will help you reach your weightloss goals faster and save you £200-£400 a month at the same time!

This Morning i was CHALLEGEND with hitting this discipline....If you're not starting your day with following through with your first commitment to yourself then you set the tone for the rest of the day.

I'm going to break this down for you.

It P1$$es me off to no end hearing about how another individual has bought into a copy and paste style program from an influencer only to have workouts set for them that didnt meet them where theyre at, didnt account for their pre existing injuries and left them feeling like a failure with no results to show for it.

Im about to go OFF!

When you fall unwell or get injured will all your progress immediately dissapear? It feels like it right?!
Thats why its so important to be banking good health karma! Its the work we do throughout the week in the time between these annoying and often unavoidable times that keeps us on track!

This is WHY i have mentors and practise what i preach. A community that take you with with it will always get you to your dreams faster!

THIS is the episode you need to be listening to when considering how to fit workouts into your life.

Grab a pen and paper because you're going to want to take notes on this one!

What a weekend, another client social with people flying in from europe to throw down with the team and break bread together!!

Heading out to Canada this week to meet my mentors too and this is why thats so important to me!

Unless you actually START you'll never lose the weight. But you keep reading, studying, downloading the latest 'BEST' weightloss plan.... but now you're 5kg heavier than when you said you were going to make a change...

You're going to want to hear this one.

Working every hour under the sun feels like you never have any time for yourself. But as the years go on, your weight creeps up and burn out happens more regularly than you care for... you need to get your priorities in line.

This is how... Lets get into it.

You guys were asking on EXACTLY what do do with MyfitnessPal and how to set it up so you can lose weight without starving yourself so here it is!!

Get a pen and paper READY!!!

Without it you will stay exactly where you already are. But discipline can be stolen from individuals that are 3-5 steps futher along their weightloss journey than you are and im going to teach you how.

Let's get into it.

Unless yo're a total beginner there becomes a point where personal training is a waste of money. Bottom Line. This eppisode is going to get a few backs up but understand that if you're the client and you're not getting the results you want it's because you dont have a system in place to educate you and keep you accountable for all the other hours that you're not with your PT...

This is going to be an eye opener!

You're going to come up against negativity every time you try to make a positive change for yourself. It might be from a loved one, friend or family member questioning WHY you're doing what you're doing and its making it so hard to stay on track.

You'd rather quit then face the social anxiety or peer pressure..

Heres what you need to do.

Our Rockstar Client Judit has been crushing it in the program and shes here to talk about what we've done together to help her lose a life chaging amount of weight in 7 months!!

Its frustrating that even going to the gym, watching what you eat and being consistent isn't producing fast enough weight loss for the time and energy you're putting into your health.

But a futher calorie deficit is the worst thing you could do, an extra gym session when your body is already exhausted is more likely to cause an injury then a result...

So what do you need to do differently?

Its the one thing most of us aren't doing nearly enough of so im going to break it down for you!

Application for our 2024 NO FOOLS challenge is here! 

This free 14 day challenge is going to give you the blueprint to your training and nutrition, to eliminate the guess work and provide you an education for your sustyainable weightloss

DM me NO FOOLS on Instagram @Carbon_Coaching to receive your application form!

Argh!! The age old internal battle! Everytime you want to grow the moment you see your definiton start to go you revert back..... The Strong folk start a cut...notice their strength decline then revert back!

You end up looking exactly the same after a year or more because you didnt COMMIT so here's what you need to do...

The similarites between drug addiction and obesity are scary and in todays episode i'm going to open your eyes as to what's going on in your brain causing you to make the choices you're making.

This one is going to force you to question things in your life, your friends and maybe even your family but i guarantee its going to help you.

In this Episode Im joined by one of our clients Naomi whos slaying it in the program!!!

Naomi was burnt by a bad coach in the past and was fighting the cycle of binge/starve/binge/starve.
She wanted to make a change but she thought 1200calories was the answer.... 

Naomi has completely turned her life around and this is her story...

Theres alot of new followers in the Carbon Coaching Network so i wantes to take an episode to introduce myself! We posted earlier on instagram @Carbon_Coaching 9 truths and lie and you guys were guessing all day!

So here it is....

THIS IS YOUR WEEK!!! You SMASHED the gym, you made helathy choices the scales are GOING DOWN!!!!...... but wait.... they went up... wtf? I had this happen to me and i want to share with you guys why this happens so that you dont lose motivation and keep doing what you know you need to do!

If you finsing yourself chasing your tail as soon as Monday comes around this is the check list you need!

Building out new helathier habits is hard so in this episode im going to give you the 4 step process and mindset to allow you to implement healtheir habits into your daily life!

Lets get into it!

If you're stuck seconf guessing your self even though you're going all the right things then this episode is for you! We are going to break down WHY you choose to focus on the negative even if you've been seeing progress on the scales or in the mirror.

Its time to break out of this broken way of thinking..

Lets get into it!

Its good to be BACK and this brand new episode I'm going to teach you the only thing you need to know about losing weight and keeping it off.

No more yo yo-ing, no more of battling the same 2-3kgs of weight loss and weight gain...

...Lets get into IT!

DM me on Instagram @Carbon_Coaching to get your free sustainable weight loss guide!

FIBRE!!

The 4th Macro nutrient? In todays Episode Laura will be breaking down the importance and roll of fibre in our daily diet. Where to get it from and how much you should have!

When you're on a weightloss journey you can NOT ingore the importance of fibre so lets get into it!!

You're doing the hard bit... getting into the gym, be it the dark, cold, icy mornings OR draggin yourself there after a long day at work.

But After turning up... you're not showing up. Your workout doesnt feel intentional and its probably because these 3 things are distracting you!

This episode is a reality check. A hard wake up call because im oging to be honest with you... not all of our suceed.

And you need to understand that unless you follow these steps you're going to stay stuck exaclty where you are.

How many diet plans have you tried? How many you tried, lost weight with and have now put that weight all back on (and more)?

If you really want to sustainably lose weight and KEEP IT OFF this is what you need.. and it isn't another PDF downloadable meal plan.

These are the ONLY 6 steps you need to follow to destroy the overhwlem of infomation out there for taking back ownership of your fitness journey going into thew new year!

PEN AND PAPER AT THE READY!!

This episode is a little different, this is an insight into our client Monday Evening Training calls where we give our clients the chance to ask questions and coach them on a specific topic

Joining us it Nutritionist Laura Andreli....You OG Listeners might remember the last time Laura joined us back on episode 30 but as a client...... 18 months later alot has changed!

Laura breaks down her pet peeves in the nutrition world aswell as answers questions from our clients!