The Stronger Fitter Happier Podcast

In this episode of The Stronger Fitter Happier podcast, I speak with Kalina Shah, long term Body+Beyond member about how she went from a size 22 to a size 8 and stopped having panic attacks and better managed her anxiety. Timestamps: 00:00 - Snippets & Intro 00:48 - Who is Kalina? 02:07 - How Kalina got started on her fitness journey 04:07 - How Kalina felt when she first started training 04:50 - Kalina’s hate of fitness & her frequent panic attacks 07:30 - Why Kalina had panic attacks 09:08 - How Kalina improved her mental health and stopped having panic attacks 11:54 - The difference between anxiety and nerves 15:30 - Kalina’s symptoms and how they vary from person to person 16:23 - What fitness has done to Kalina’s confidence 21:00 - Kalina experience at the International Fitness Summit 24:12 - One reason why everyone should work on their fitness 26:18 - Kalina’s transformation and what her life would have been like without fitness 28:53 - What being healthy is and how to become healthy 33:50 - How Kalina went from a size 22 to size 8. 36:02 - The mindset you need to succeed when trying to improve your fitness 40:16 - Progress over perfection 43:25 - Kalina’s top tip for anyone starting where she once was 45:11 - Episode outro Kalina's Instagram - @kalinafitness Vin's Instagram - @vinandbeyond Body+Beyond Instagram - @bodyandbeyonduk

Coach Nik got married yesterday on Thursday, August 5th 2021.

But before he did we sat down to have a chat about his feelings towards tying the knot with his high school sweetheart.

And what he’s going to do to prevent his thriving relationship from entering the dreaded post-honeymoon stalemate stage.

If you’d like to hear us sharing our thoughts on what it takes to have a thriving relationship AND how this can be applied to all areas of your life including your health, body and fitness then give this episode a listen.

Timestamps:

00:00 - Previews

00:37 - Intro

01:33 - Nik's getting married

02:19 - How Nik feels about getting married

03:24 - The big mistakes people make before when getting married 

07:54 - A new vs long-term relationship 

12:06 - How to sustain a healthy long-term relationship 

15:29 - How to prevent becoming complacent and lacking confidence in a long-term relationship

22:35 - Nik explains why leaning into discomfort is crucial in a relationship

25:20 - Be purposeful & strive for progress for a happy marriage

29:35 - Lead by example for your family

36:25 - Episode outro

In today's episode, I share a little story about how I used self-belief to help me achieve success and how you can start improving your own self-belief.

Timestamps:

00:00 - Preview

00:21 - Intro

00:45 - A tale about a 2-mile run 

03:04 - The power of self-belief

06:11 - The first way of creating self-belief

11:56 - The second way of creating self-belief 

15:33 - How to use your why to build self-belief 

16:40 - Episode outro

In this episode, I’m answering the question ‘How do you become more motivated to workout’ and end up sharing 3 ways you can enjoy exercise more.

Timestamps:
00:00 - Previews
00:22 - Intro
01:12 - The question that we’re answering in today’s episode
02:19 - The only time you need motivation
04:06 - 1st way to start enjoying exercise
05:06 - 2nd way to start enjoying exercise
07:18 - 3rd way to start enjoying exercise

In this solo episode of The Stronger Fitter Happier Podcast I give you a guide to eating out and still lose weight. 

Everything I go through is timestamped below:   

00:00 - Preview

00:45 - Bonus Tip

02:00 - Intro & Who is this advice for

02:50 - Tip #1 - Know Yourself

05:48 - Tip #2 - Plan Ahead of Time

06:57  - Choosing The Right Restaurant When Eating Out

08:30 - Tip #3 - Work Backwards

10:12 - How To Approach Eating A Lot More In A Day

12:25 - Be Mindful Of Calorie Tracking Errors

13:05 - Tracking Calories At Restaurants That Don't Provide Calories

13:45 - How To Make The Best Nutrition Choices When You Can't Plan Ahead

18:55 - How Your Drink Choices Can Ruin Your Weight Loss Progress

20:51 - Things To Be Aware Of & Why You Should Ask Questions

22:24 - Do Damage Control After The Right Way

25:07 - Why You Shouldn’t Go Hungry At A Restaurant

26:16 - What You Should Do If Eating Out Is Your Downfall

27:53 - How To Deal With The Fear Of Judgement

29:02 - How To Be More Disciplined At Restaurants

32:25 - Be Flexible When Things Don’t Go To Plan

Today we're talking about gratitude, journaling and the lessons we've learned from our Dads, so if you're looking for a way to become more positive and appreciative this episode is perfect for you.

Check out the chapters below to see everything we discuss.

00:00 - Intro
03:00 - What Keeping A Journal Can Do For You
06:43 - How To Journal In 5 Minutes (Using the 5-Minute Journal)
08:44 - How Practicing Gratitude Makes Your Life Better & You Happier
10:46 - What Sadie's Dad Has Taught Her
16:57 - How Sadie’s Dad Has Made Her Feel Supported
18:20 - Why Having Family Around Is Important To Us
21:53 - What Vin's Dad Had Taught Him
27:45 - What Becoming A Parent Teaches You
33:19 - Our Father's Day Message To All Dads
34:11 - What Sadie's Dad Has Taught Vin

#FathersDay #Gratitude #5MinuteJournal

This week we're talking about how you can build your confidence in a gym environment.

This one's mainly aimed at women and men who are new to training or if you are worried about what people will think of you as you feel you don't quite 'look the part' or feel like you belong in a fitness gym.

The timestamps for this episode are below:

02:41 - 04:30 - Story about men staring at a lady in the gym 

06:02 - 06:19 - How Sadie used to feel when she would get men staring at her in the  gym 

07:43 - 08:42 - Vin’s partner choosing a gym over the other because it’s less crowded

10:10 - 10:44  - Sadie’s #1 Tip for building on your confidence in the gym 

13:29 - 15:47 - Embarassing moments even as you become more experienced 

18:15 - 18:54 - Why Sadie wouldn’t feel confident going into a new gym

22:33 - 23:30 - How we treat new members at Body+Beyond

25:54 - 26:58 - Why having a PT create a program helps your confidence 

31:44 -  32:39 - Nik’s #1 Tip for building on your confidence in the gym

We got asked the question: 'How do I lose weight & build muscle at the same time'

So we answered it on this episode of our podcast.

Check out the timestamps below to skip to parts that interest you the most:

1:30 - 03:44 - Who usually asks this question?

03:50 - 04:21 - How can you do this? (quick overview)

04:33 - 06:40 - How can you achieve both these goals at the same time?

06:40 - 08:56 - Why you need to be patient when building muscle.

09:32 - 10:37 - Who can't/shouldn't try to do this?

11:12 - 12:30 - How to build muscle.

12:30 - 15:23 - Why you should build muscle to look more toned and defined.

15:24 - 16:34 - How to lower body fat % WITHOUT losing weight.

16:40 - 19:30 - How to lose weight, burn fat & build muscle all at the same time.

20:25 - 21:24 - How do you know you're gaining muscle?

22:13 - 23:36 - Summary

23:36 - 24:38 - Benefits of eating enough calories (maintenance calories)

In most cases, there's a clear difference between failing and being failed but when it comes to fitness and nutrition, the lines can become a little blurred.

With so many programs promising overnight results how do you know whether you're a failure or whether the program failed you when you don't achieve the results you wanted or were promised.

That's what we discuss in this episode and how you can identify which category you fall under.

If you're someone who is struggling to take action on your goals, feels stuck and is scared to ask for help, this is a brilliant episode for you to watch.

I (Vin) share a recent experience of my car breaking down and some of the lessons I learnt from being forced to ask for help and take control of the situation when that help was denied.

Have a listen and as always we'd love to hear your thoughts on social media and by email: podcast@bodybeyond.co.uk

It's another solo episode from me and this time I share a story about my car breaking down, it's a short one but hopefully, an impactful one, have a listen and let me know your thoughts.

This week we had another long term Body+Beyond member, Shima Shah, on the podcast.

We spoke about her journey since she started working out, why she started with training with Body+Beyond, how training has impacted her life and what effect it's had on her mental wellbeing.

In this episode, we debunk common nutrition myths many people believe, from things like 'sugar makes you fat' all the way to 'eating small and more frequent meals throughout the day boosts your metabolism'.

Have a listen if you'd like to simplify nutrition, make it less stressful and easier to get the fat loss results you want.

If you have a goal to lose weight and become stronger, fitter and healthier, the question most people ask themselves is what do I need to do to achieve these goals.  

Today we discuss why this is the wrong question to ask and why the question you need to ask is: 'Who do I need to become to achieve these goals'.

In this episode, we run through all the habits and characteristics of a strong, fit and healthy person.

If you've started the year with clear goals and a strong reason to achieve those goals BUT have failed to start so far because you don't feel motivated or believe in yourself, this episode is for you.

We share ways to motivate yourself and share personal stories of how we've overcome our own lack of self-belief.

On our first episode of 2021, we talk about the third lockdown in the UK since this pandemic began and why you shouldn't let it stop you from getting started on your fitness goals and to inspire you to get started we share how fitness has impacted each of our lives.

Here's the link we mention where you can download 5 of our on-demand sessions: www.bodybeyond.co.uk/free-workout

We hope you enjoy it!

On this short episode of The SFH Podcast, I share my thoughts on The Best Christmas Advert of 2020 by Doc Morris and give you the ultimate way to achieve any goal in your life.

Have a listen and implement, doing this can and will help you have a better 2021.

Today Vin talks about the power of a great routine and what happens to your health, fitness and body when you don't have one in place. 

If you struggle to take action on your goals and depend way too much on willpower this episode of The Stronger Fitter Happier Podcast is not one you want to miss.

This time of year is usually all about celebrating and while that's great and much needed in 2020, this is also a fantastic time to reflect on the year and take stock before you move into the new year so you can live a stronger, fitter and happier life than yesterday.

To help you do that Vin on this episode of the podcast Vin asks you 3 essential questions, so have a listen and give those questions an answer if you'd like to feel happier in 2021.

This week we discuss the 7 things you should be doing to stay on track with nutrition.

Most people know that to lose weight you need to better manage the amount of food you eat and get into a calorie deficit (eat fewer calories than you burn) but most people also struggle to stay in a calorie deficit long enough to achieve any meaningful weight loss that can be sustained.

This podcast will help you fix that, if you implement our 7 principles you’ll not only lose weight but also build healthy habits with nutrition to help keep that weight off.

Enjoy!

To register your interest in our next nutrition challenge with Beyond A Diet go here: www.beyondadiet.co.uk

On this episode of the podcast Sadie almost didn’t make it on because of something she was feeling insecure about but she overcame and decided to still join us so what better to discuss this week than overcoming insecurities and overthinking.

With the UK being in a second Lockdown we thought we'd talk about the ways you can better manage your fitness, nutrition, and wellbeing so you come out the other end of this lockdown 2 stronger, fitter, and happier than you went in.

Give this one a listen as we talk about:

- Our thoughts on Lockdown 2

- What we're doing with our training

- What you can to adapt your training for home workouts

- How someone new to exercise can start during the lockdown

- Tips for staying on track with nutrition over the lockdown

- How to avoid overeating over the Diwali period

- Ways you can look after your overall well being and mental happiness during lockdown 2

Enjoy!

In this episode of The SFH Podcast, Vin, Sadie, and Nikhil continue the conversation from last week but this time give their thoughts on what you can do if you don't have support around you from both the people in your life or your environment.

After a long lay off we are back!

In this episode of The SFH Podcast, Vin is joined by the Body+Beyond coaches, Sadie and Nikhil, and together they discuss what causes many people to fail to achieve their health and fitness goals.

They also talk about how getting accountability can help you break past barriers, the different ways to hold yourself accountable, and why so many people avoid finding accountability in the first place.

If you're ready to achieve all your health and fitness goals, be sure to give this episode a listen.

In this episode of The SFH Podcast, Vin answers questions about commitment, how to lose back fat or the 'bra bulge', and how your menstruation cycle may affect training.

Timestamps:

01:33 - How do you become more committed?

06:38 - How do you get rid of back fat or the 'bra bulge'?

11:02 - How does your menstruation cycle affect training?

Send in your questions at podcast@bodybeyond.co.uk

One of the fastest ways to fail on any goal you have for yourself is to try to chase after it with an already full plate. 

Doing more doesn't work when you have a packed schedule, that's why in this episode we go through how you can manage your time better to make it more likely for you to achieve all the health, fitness, and body goals you have yourself.

In this episode of the SFH podcast, Vin talks about how you can have the most productive week at any point in the week even on a Sunday!

On this episode we talk about happiness and specifically how to find it, we'd love to know your thoughts on this topic so be sure to let us know what you think by reaching us at podcast@bodybeyond.co.uk 🙂

We had a question from a watcher of our lockdown live streams about how she can positively talk about her 'diet' or nutrition approach to lose weight to her children so that they have a healthy relationship with food. 

So that's what this episode of The Stronger Fitter Happier Podcast is all about, how parents who are trying to lose weight in a healthy manner can explain what they are doing with nutrition to their children. 

We hope you find it useful.

Today on The Stronger Fitter Happier Podcast Vin talks about the importance of embracing change, especially if you're unhappy with an area of your life.