By Natasha Evans
Fascinated by the power of the mind and how we can use it for our own personal growth or allow it to literally stop us in our tracks! I'll be sharing my journey of getting comfortable with being uncomfortable in fitness and how a good mindset is the key to success. As an Online Fitness Coach, Fitness Instructor, Personal Trainer as well as a Wife and Mum of two I will be sharing my experiences including why I switched to being plant based 🌱 Alongside guests episodes discussing their own mindset journeys.
Available on: iTunes, Spotify, AnchorFM, Google Podcasts, Breaker and more.
Available on: iTunes, Spotify, AnchorFM, Google Podcasts, Breaker and more.
#3.25 Why we need to set goals - My Photoshoot
This is the last episode of this current series as will be taking a podcast break for the Summer. So thought it would be a great opportunity to talk about goals having just completed my recent photoshoot - a goal that was set over 16 weeks ago! Feel free to peruse the podcast content as there's a library of over 100 episodes spanning the topics of fitness, mindset and nutrition to choose from should you miss the weekly Thursday slot. Goals are what we wish to achieve; specific and measurable objectives. They can be focused on the short-term or the long-term, and can be personal or professional, but the common link is that goals are what we do (or wish to do). So I want to share a little about my photoshoot, my reasons and motivation and 6 further benefits of why you should set them! As author Tony Robbins states: “Setting goals is the first step in turning the invisible into the visible.” 1. Control/direction - It allows you to be proactive (not in auto pilot) to carve out the things you actually do want 2. Progress/ Assessment - Setting goals allows you to evaluate your life. 3. Focus. When you set your priorities, you can focus your attention on the things that align with your goal. 4. Accountability not to others, but to yourself. Will you continue to show up for your future self? 5. Inspiration/motivation - Know that all things are created twice: first in the mind, then in the physical world 6. Happiness - When you set and achieve your goals, you increase your happiness and satisfaction in life.. I hope this has been insightful if for any reason your focus has been diverted away from setting some this year. Remeber it's never too late to start! “You need a plan to build a house. To build a life, it is even more important to have a plan or goal.” — Zig Ziglar If you enjoyed this episode or any of the previous ones from series 1 and 2 then please do share on social media and tag @natashabefit and I'll reshare! Also I'd be super grateful if you could rate and review on Apple itunes to help the show's reach, but you will also be doing a good deed to whoever you share it with! Thanks for all your support and look forward to chatting to you again in the Autumn.
July 21, 2022
#3.24 Weight anomalies - My peak week
In this episode I share my peak week experience and how weight anomalies affected me despite tracking 100% and being in a calories deficit. All in all it did not go well or according to plan! However, did this make me throw in the towel....NO WAY! Did it make me feel crappy...HELL YES! Did I struggle...ABSO-F**KING-LUTELY! The way I had to frame it to myself and my Coach...I AM giving it all I can, I'm trying my best and my results will be the true reflection of that. Could things have been better...YES...but in life they rarely are and you just have to learn to 'roll' with the punches. So I did! Stay tuned...to listen to my post photoshoot episode. If you found this episode helpful, or took away some value...then do let me know, or take a screenshot and tag me in your stories @natashbefit @plantbased_FM
July 14, 2022
#3.23 Consistency - My Photoshoot Prep
Life is always going to deal you 'lemons' and it's uo to you to choose to make 'lemonade' with them or not! How many times have you heard the phrase...'I'll be ready when...' 'I just need to get x sorted first'... 'I'll start tomorrow, next week...' The reality is that these (whilst completely valid) are just excuses. We have to make a decision if we want those excuses (and they will be genuine...well most of them are!) to stop us, or do we just find another way! When you still with small habits and you build on them every day, it's amazing how you can find a way (to keep those habits alive). This is where the magic starts...in the very un-magical place of consistency. Showing up for yourself on a daily basis. Stay committed and focused on your goal (and even when you don't want to) you get it done. For me, this prep has been incredibly challenging and if I've wanted to throw in the towel once, then I've actually thought about it x100. However, whilst the photoshoot is like the 'medal part' of a race. It's actually the journey you've gone on is where the growth happens. I've had everything that life can throw at you, even to the point where my Coach said...'Do you want to do this?' But here's the thing, I never can know what I truly can achieve until I try (and I mean really try). So here at 49 years perimenopausal, I've shown myself that it IMPOSSIBLE is just I'M POSSIBLE if you don't give up and you stay consistent. Stay tuned for next week where I will be sharing my journey through 'peak week' and all the thoughts, emotions and stress I've encountered. (For information purposes, the release date of this episode is a week behind where I am at). I would love to hear from you and if anything in the episode resonated. Do let me know by snapping the episode and sharing on your stories. Be sure to tag me in @NatashaBEfit and @plantbased_FM with what you took away from it. Also listen in for the next couple of shows if you want to know how it goes. Until then....keep pushing for your own dreams to become reality! Natasha x
July 07, 2022
#3.22 Plant-based protein solutions
The most common question if you are plant-based or vegan is definitely...where do you get your protein from? Well the clue is in the diet...plants! Joking aside, it is tougher to hit your protein requirements if you are looking to build muscle (as you will need the higher end of the scale) but for most people it should be a fairly easy number to hit. Aim for 1.6-2.2 grams per kg of lean body mass (not your total weight, especially if you are trying to lose weight. In this episode I talk about what foods are high in protein and how for me to hit my current fitness goals I am supplementing with a quad plant protein powder. There are many many types of protein powder out their, so do your research to find the one that suits your palate the most. However, my staple protein foods are tofu, silken tofu (tempeh - have just managed to get hold of this again) silken tofu, beans, pulses, legumes, grains, nuts and seeds along with those fruits and veggies. Nutritional yeast is used in every savoury dish and alpro soy yoghurt is the base of most of my smoothies or smoothie bowls. There are many different types of plant milks out there now too which is great, for me pea milk is the best and my favourite. I find pea protein is great too as a food product as does tend to mimic the texture of meat (which some of us do still enjoy but just don't want to actually eat meat!) If this episode has been helpful then please do share along with leaving a review on iTunes to help the show reach others. As always thanks for listening and catch you on the next episode! Natasha x
June 30, 2022
#3.21: Why the scale weight number isn't dropping
We can believe that we are doing everything right to illicit weightloss and feel really good that we have cut back on those so called 'bad' foods. We remain committed for a succession of days so feel sure that we have made an impact. Only to step on the scales and not see the number drop, or worse, it has gone up...wtf!!!! If this has happened to you then you may like to listen to this episode where I talk about some of the reasons why this could be happening. Also you have to remember if you are new back to exercise and you have incorporated this along with your new 'healthier eating' regime then you could be suffering with some sore muscles that could also be contributing to that increased scale number in the form of inflammation. This is why it is so important to use other forms of measurements as data such as progress pictures, measurements and your clothes as a gauge to not just how you look but also how you feel. Be patient and know that positive things are happening under the hood (even if you can't see them yet!) so don't give up as you have already made a start, just keep going regardless. You'll find that it's consistency that is key and enjoying the process rather than just that scale number! If you enjoyed this episode then please do leave a written review on iTunes, share to your friends and if you feel inclined leave a 5* review as this all helps the show reach more people. Thanks for listening Natasha x
June 23, 2022
#3.20: Are you actually in a calorie deficit?
Sounds like a silly question doesn't it? But this comes up all the time when people wonder why they are not losing weight and they believe they are tracking their food intake. It can be honest mistakes made or forgetting to input or the odd nibble of something and not tracking fluid. All these 'missed' calories will add up and could indeed be 'eating' away at your deficit and be putting back at your maintenance calories hence why you are not seeing a shift on the scales! So track everything that passes your lips. Don't forget the oils, sprays and sauces, accurately measure using grams and ounces rather than tablespoons and cups. Measure food as dry weight e.g. pasta, rice, meat. Record all your liquids drunk...yess that dash of milk in your tea/coffee still counts and above all record those nibbles! Make sure you are checking the labels of the food and see that they match with MFP entries as these can also be a little erroneous. Also DO NOT eat back the exercise calories! With all that done and you stick within your calories set that shows you are indeed in a deficit then....boom the weight should start to drop unless you have an underlying medical condition or are taking medication (which your Doctor should be able to help you with). Keep up your exercise, lift weights and walk lots (aim for 10k daily steps). Finally....be patient! The weight didn't come overnight so is not going to leave that quick wither. Enjoy the process and try not to fixate on the scales rather the processes/actions that you are doing on a daily basis. If you enjoyed this episode then please do rate and review and share the link as this will help others to find the show too. Thanks for listening
June 16, 2022
#3.19 Mindless Eating Misery
We all know that to lose weight we need to burn more energy than we consume, which means by and/or moving more/eating less. However, on paper that sounds easy but in reality proves to be incredibly difficult. Well on paper it is purely a calculation with no emotion, history or relevance behind it. In life there are always so many other variables that come in to play that upset that simple equation and make it seem like it is impossible to achieve. Therefore it's important to take a step back and be curious to current behaviours and habits and what they show us about ourselves. It is these daily habits (many subconscious that we aren't aware that we are even actually doing) that ultimately will either block or unlock the person we wish to become. In this episode I explore our behaviours and triggers to show that we are all inherently the same and therefore can take great solace in knowing that actually we are not alone, but that we are also remarkably human beings that have the ability to change at whatever age and become the person we wish to be. It is not a failing to reach out nor is it a sign of weakness if we fail. It shows great strength and courage to get back up and continue no matter how many setbacks we face. As a good PT friend of mine taught me....'it is like being in a boxing ring continually getting a beating and being knocked to the floor, but it's always about getting back up...ONE MORE TIME!' We will stumble, fumble and fall on our journey and that's ok, but if we are prepared to bring awareness to our actions and keep going we will eventually be the person we aspire to be. Never give up, have patience, trust the process and ultimately believe in yourself. If you enjoyed this episode or took a valuable point away that you will action then do let me know by taking a screenshot and tagging me in on your stories. Are you an iTunes listener, then please can rate the episode and leave a review to help it reach a wider audience. Until next time, stay safe, be curious and believe.
June 09, 2022
#3.18 How a lack of sleep is affecting you
Sometimes we overlook the most simple things to improve our health because they are free or too easy. Surely it must be tougher or more difficult. No the fundamentals never change and if you build solid foundations you are better equipped to weather the seas of change (life) more effectively. Sleep is one of these and yet we are sleeping less, exchanging for more screen time on our phones, tablets or tv screens. Our days are packed with more but are we just being busy being busy? How much more productive would we be if we made sleep a priority and not an after thought! If you are sleeping less than 7hrs a night absolutely you can and will function but is it at your best? I'm as guilty as the next person for this but I am endeavouring to keep improving it and consistently increase the time, but not beat myself up when I don't achieve it! I reference several great sleep books that can definitely be read and reread (you never know they may just send you to sleep!) A win. Matthew Walker - Why we sleep Nick Littlehales - Sleep Shawn Stevenson - Sleep Better If you enjoyed this episode or took a valuable point away that you will action then do let me know by taking a screenshot and tagging me in on your stories. Are you an iTunes listener, then please can rate the episode and leave a review to help it reach a wider audience. Until next time, stay safe and sleep more
June 02, 2022
#3.17 Why you need to have patience
When you are trying to learn a new behaviour/habit it is generally sparked off from some motivation. At first you feel excited and even pumped to complete your new habit. Then reality of life hits. It doesn't seem so easy and even starts to feel like a chore. You continue for a while until you lose motivation, get fed up (usually because you can't see the results of your hard work yet!) and stop. Sound familiar? Then you feel a failure as to why you can't do this behaviour when you know you can nail others. What's the missing link then? Listen to find out more and why you need to be kinder to yourself and definitely have more patience. I touch on BJ Foggs methods here from his book Tin Habits. Do check back and listen to episode 15 where I talk about habits based from James Clear's book Atomic Habits too. Happy listening.
May 26, 2022
#3.16 Unum Guest Episode - Why seating is bad for us
I was delighted to be a guest episode on the Unum podcast to talk about why sitting is bad for us and what we can do to alleviate the impact. -> We’re joined by two qualified fitness instructors, who explain that you don’t suddenly need to start running marathons to get fit. Small, incremental changes can make a big difference. We’re so pleased to partner with GetMeFit for this podcast. They’ve kindly let us borrow the wisdom of their fitness gurus Cat Benger, a personal trainer and APPI-qualified Pilates Instructor, and personal trainer and podcast host Natasha Evans.1 Cat and Natasha discuss how getting fit shouldn’t feel inaccessible or scary, talking through how small incremental changes to lifestyle and habits can have huge impact on your physical and mental health and wellbeing. Check out Unum and listen on Podbean: https://thebwellpodcast.podbean.com/
May 19, 2022
#3.15 How helpful are your habits?
In this episode I refer to the fabulous book Atomic Habits by James Clear on how routine and structure are actually liberating rather than stifling and why you should get excited by the processes rather than the outcome. As it is these daily habits that underpin your success, whilst remembering success isn't perfection but continual progress. So if you found this helpful then please do subscribe, share and like the podcast to help it reach more ladies. Drop me a DM @sassy10fitness on Instagram or head over to www.sassy10.com if you want to ask me a question or find out how you can #SculptAStrongerSexierYou. Hoping to help you break free from any preconceived ideas around training and why it's so so so important to resistant train. Do check out the earlier episodes from both series 1 and 2 where I record with guest experts on the topics of fitness, mindset, food and muscle
May 12, 2022
#3.14: Health & Wellness 101 - Your questions answered
The final of the 3 parter is Health & wellness 101. In this episode I talk about the importance of self care and how to shift the mindset when challenges come. Remember you are the leader of your own destiny. By having an open mind and being curious change can occur. Do check back on the previous episodes that will support this one. So if you found this helpful then please do subscribe, share and like the podcast to help it reach more ladies. Drop me a DM @sassy10fitness on Instagram or head over to www.sassy10.com if you want to ask me a question or find out how you can #SculptAStrongerSexierYou. Hoping to help you break free from any preconceived ideas around training and why it's so so so important to resistant train. Do check out the earlier episodes from both series 1 and 2 where I record with guest experts on the topics of fitness, mindset, food and muscle
May 05, 2022
#3.13 Exercise 101 - Your questions answered
Following on from the previous episode on nutrition, I share some common questions and statements around exercise (some of which are just myths!). So if you found this helpful then please do subscribe, share and like the podcast to help it reach more ladies. Drop me a DM @sassy10fitness on Instagram or head over to www.sassy10.com if you want to ask me a question or find out how you can #SculptAStrongerSexierYou. Hoping to help you break free from any preconceived ideas around training and why it's so so so important to resistant train. Do check out the earlier episodes from both series 1 and 2 where I record with guest experts on the topics of fitness, mindset, food and muscle
April 28, 2022
#3.12 Nutrition 101 - Your questions answered
In this episode I talk about some of the most common nutrition questions I frequently get asked along with the most common statements I hear re food and weightloss. There will be another 101 episode on exercise and mindset in the next few weeks. So if you found this helpful then please do subscribe, share and like the podcast to help it reach more ladies. Drop me a DM @sassy10fitness on Instagram or head over to www.sassy10.com if you want to ask me a question or find out how you can #SculptAStrongerSexierYou.
April 21, 2022
#3.11 Part 2 - How & when I train
Depending on your goals will have an impact on the type and frequency of training you complete (on a weekly basis). NHS guidelines state that we should be incorporating 150 mins of moderate aerobic activity or 75 minutes of vigorous aerobic activity, along with at least 2 strengthening activities that work all the major muscle groups per week. How you decide to break this up and what you do is up to you. However, I would suggest finding something you enjoy but that will also keep you showing up! As being casual with exercise will not bring results but being committed will. In this episode (part 2) I share how I train and when for my own goals. It is definitely worth establishing some fitness goals for yourself that you can work towards that will keep you focused (as willpower and motivation can dip) but a strong reason WHY is the secret to achieving your goals. Wherever you exercise and whatever you do, remember that it needs to challenge you (otherwise it won't change you!). Use different tempos on your exercises and incorporate time-under-tension (TUT) to maximise your results. Be present, elicit a good mind/muscle connection and use those rest periods strategically. Do check out the previous episode (part 1) where I share what i eat as a plant-based athlete. Feel free to drop me a DM if you have any questions or if you know some-one that would be a great podcast guest. Want to #SculptAStrongerSexierYou then check out www.sassy10.com to find out more. Until next time...stay safe whilst pushing your limits. Natasha x
April 14, 2022
#3.10 What I eat being plantbased (part 1)
I share with you an insight to what meals I eat, how many and how I get my protein being plantbased. I do currently track my food using MyFitnessPal to ensure that I hot my calories and macros. It is super important for any goal though to accurately track. The biggest misconception around failing to lose weight is genuinely believing you are in a calorie deficit (when you actually are not). Everything that passes your lips needs to be recorded to give an accurate picture of your calorie intake. I'm eating in a calorie surplus and training x5 per week to build muscle. This take time and actually is harder than to lose weight. However, in both cases it is imperative to be consistent and have patience. Confused by calories, perplexed by protein or freaked out by eating too much fat (actually it's important to eat for the body to be able to absorb vitamins A,D,E and K) just be mindful of how much and where from! Then feel free to drop me a DM on Instagram with your question and i'll be happy to help. Part 2 next week will explore my training protocol and what you can do to achieve the maximal results in your own workouts. If you know you want change but don't know where to start then drop me a DM to find out more about The SASSY10 Program - Sculpt A Stronger Sexier You.
April 07, 2022
#3.9 Is your mindset holding you back?
When we are looking to change we may embark on lots of new habits, routines for our bodies but we are missing a trick if we don’t first look to our mind and do a little house-keeping first. Mindset is such a crucial part of achieving any form of success, whether that’s in your personal life for fitness/nutrition or your professional life for your studies/career. Think of your mind as a garden, which needs constant care to grow the right seeds and prune the weeds to have a beautiful flourishing garden rather than a meadow of overgrown weeds. In this episode I share mindset tips to help your mindset ‘garden’ bloom: Goal - what S.M.A.R.T Goals are Why - what is your reason and it needs to be strong enough Comparison - don’t compare you are already imperfectly perfect Resilience - expect the unexpected and prepare for it Journal - practice gratitude and brain dump at the end of the day ‘You must be willing to do things today others won’t do, in order to have the things tomorrow others won’t have. Remember to invest in yourself, you are worth it.
March 31, 2022
#3.8 SASSY10 Student Phyllis shares her transformation story
Phyllis Alaezi knew she wanted changed, she was fed up with the traditional 'diets' that work for a while before the weight comes back and more! Yet she was unsure on her best way forward or even how to start. Fast forward 10 weeks and Phyllis has not only regained her SASSY, she has lost 7kg along with her brain fog and rediscovered her curves and her confidence. Listen to hear in her own words what the SASSY10 program is, how she found it and what it gave her. I'm so proud of her achievement and this is just the start of the journey as we continue on with her new goals. Special note: Apologies in advance for the lack of voice on my part but having just finished the 10 weeks we needed to record asap to share Phyllis's amazing journey. Hopefully as it is Phyllis doing most of the talking, you'll forgive my squeaking!!! If you want to be the next SASSY10 Student and know you want change but don't know where to start then head over to www.sassy10.com to find out more or drop me a DM saying SBReady. Thanks for listening Natasha x P.S Remember will it be easy? Nope Worth it? Absolutely.
March 24, 2022
#3.7 Beat procrastination and silence self sabotage
Understanding that we always have a choice can be both liberating but equally paralysing depending on the way we view it. It is not uncommon to stay in an uncomfortable situation because it is familiar rather than 'risk' the unknown! However, in this situation we are more prone to procrastination and self sabotage because we are not being true to our authentic self and therefore are not in flow. It takes courage to be truly honest with yourself but the moment you are is when you are able to change the 'story'! In this solo episode I discuss 5 steps you can take to lead you away from the darkness of doubt and into the light of life! 1. Cultivate a routine of positivity with daily affirmations of setting your intent and striving towards your goals 2. Invest in both personal and professional development 3. Acknowledge that you are enough right now and don't compare yourself to others 4. Celebrate your wins however small they may seem 5. Give your inner critic a name! Acknowledge it is trying to protect you based on the limited information it knows. So find an example where you overcome adversity and tap into that feeling, use that energy to help you overcome the hurdle/obstacle in question. Remember when it's trying to hold you back, know you must be on the edge of a new break-through and true growth. As the saying goes...'get comfortable with being uncomfortable!' In Series 1: Episode 28 of The Planted Mindset Podcast, I talk about facing your fears. Check it out on iTunes and if you feel you resonated with it, then please rate it (hopefully 5*) and share your thoughts by leaving a written review as this will help the show reach more people. It is available on all major platforms, so why not subscribe to get notified of each new weekly show published on a Monday Morning to help start your week with some mindset motivation, fitness inspiration or new nutrition knowledge. “The only difference between success and failure is the ability to take action.” Alexander Graham Bell
March 17, 2022
#3.6 Talking all things Pelvic Floor and more with Guest Zoe Eggleton
In episode 3.6 I'm delighted to be joined by guest expert Zoe Eggleton, a Clinical Specialist in Women and Men's Health physiotherapist, treating a wide variety of pelvic floor issues from her home clinic based in Essex. Along with providing Mummy MOTs for ladies who are six weeks post-partum. Zoe worked in the NHS for 8 years and has been working exclusively in private practice since 2016. Understanding what the pelvic floor is, how big it is and why it is so important are the first questions I ask Zoe. Naturally if you have had children you are more than likely aware of some of this, but are you actually exercising it regularly? If not, then do listen as Zoe shares exactly how you should be exercising it, where, how long for and how many times per week. Good news too, that it's never too late to start (if you haven't been doing it) or you feel like it's not as good as it once was! Remember to remain consistent to be sure to reap the rewards. We also talk about another common post pregnancy issue of rectus diastasis (abdominal separation) how you can self-diagnose and what you can do to strengthen those abs and reduce the gap. A must listen for all women, so do please share this episode with all your female family members and friends. You can find out more about Zoe by clicking here or by following her on Instagram to see video demos of how to self diagnose rectus diastasis. Looking to tone the curves and shred the body fat from the comfort of your own home but not sure how to start. Then download my FREE Fat Loss Guide to help get you started. If you are ready to make a chance right now but need some extra support, guidance and accountability then drop me a DM and we can get on a FREE Coaching Call to see if you would be a good fit for the SASSY10 Program. Do reach out if you have any questions you would like answered in an episode or you know a great guest for the show. Until next time Fit Mums...stay safe and remember the FM mantras...For Me is Feeling Magic with my specific Fitness and Mindset Goal understanding my Food choices to build Muscle (and shred fat). Thanks Natasha x
March 10, 2022
#3.5 Ditch the scales ladies - 12 helpful reasons why
I wanted to record this episode to clear up any confusion with regards to fat loss and weight loss (the number on the scales). As these are two very different things demonstrated by the episode photo. On the right taken on the day this was recorded and the other several years back. Would it surprise you if I said I weighed the same in both pictures? Remember fat and muscle weigh the same but muscle takes up less room. Hence the ability to alter your physique. Strong is definitely the new skinny, so steer clear of those scales or better still hide or ditch them and maybe think about your goals and how you can achieve a healthy balance on your transformation journey. So here are 12 helpful reasons as to why you're not seeing the right number on the scales and what you should focus on instead. Hydration We are made up of around 60% water and this decreases as you get older or if you gain more fat. So it’s important to stay hydrated. However drinking fizzy water or diet soda drinks can cause gas and bloating! Carbs Are the main fuel source for your body and brain which are converted into glucose and stored as glucogen in your liver and muscles. Did you know that glycogen molecules hold a fair amount of water - 1 gram of glycogen holds just under 3 grams of water (2.7g) If you are eating more carbs than your body is utilising, you muscles will look fuller. Water is stored inside the muscle cells Intracellular (potassium based) (inside the cells) holds 2/3rds of the water Extracellular (sodium based) holds 1/3rd With 75% of this held in the interstitial space, means only 8% of total body water is held in the plasma (not the same as blood) Regulated by sodium potassium ATPASE enzyme. Sodium Eating a meal high in salt will cause your body to retain water. If you are regularly consuming high salt foods in excess of what your body needs, this can contribute to weight gain. Aim to keep potassium and magnesium rich foods in your diet to minimise the bloat Potassium rich examples - Such as Sweet Potatoes, Spinach, Beetroots, Bananas and Oranges Magnesium rich examples - Whole Grains, Nuts, Avocados, legumes, Seeds, Tofu, Dark Chocolate Post Workout weight gain Weight bearing exercises that put extra stress on the muscles can cause short term inflammation causing temporary water weight retention Menstrual Cycle /Time of the Month Common to feel bloated and with the added hormonal cravings to eat more…this is not the time to jump on the scales Therefore if using be sure to measure week 1 to week to week 1, week 2 to week 2 etc Sleep Lack of sleep can increase your hormone gherkin (released in your stomach) telling your brain you are hungry Being sleep deprived then means you have less leptin (released by fat cells) telling your brain that you are full This can lead to eating foods higher in sugar and fat and most likely calories. You’ve gained Muscle Muscle weighs the same as fat ut just takes up less room. So you could have a complete body transformation and only lose a few pounds in the process as your body now has more lean muscle and less fat on board. Muscles are 75% water in comparison to fat at just 10% How to define the process without using the scales Clothes - are they fitting better? Photos- A camera never lies! Resting Heart Rate. A healthy RHR is between 60-100 beats per min Are you lifting heavier weights You have more energy , getting better quality sleep Hopefully you found this episode informative and interesting, DM if you have any questions. I'd be super grateful if you would rate/review on iTumes/Spotify to help the show grow
March 03, 2022
#3.4 The Power of Plants with Stefanie Taylor
Welcoming back Stefanie Taylor creator of ZestForever - Plant Based World for episode 4 to talk about the benefits of eating a plantbased diet and what you may need to supplement with to ensure you have all your nutritional requirements covered. With a special focus for females over 40 or those experiencing menopausal symptoms. We end with the 15 question quick fire round that gives further insight to my guests in a fun and interesting way. Want to try some of the delicious whole food ZestForever plantbased recipes click here Join her hugely popular and friendly plantbased Facebook groups: Plantbased Diet for Busy People Plantbased Diet & Fitness for Busy People
February 24, 2022
#3.3: How to muscle your way through the menopause
Some ladies sail through with relatively minimal symptoms and for others it feels like everything including the kitchen sink has been thrown at them! The menopause affects not just ladies but their partners, their family and possibly even their work. Yet still in 2022 we are left to our own devices to try to figure out when we are actually in it, what to do about it and how to minimise its effects with the least bother. I would advocate getting a blood test done at your GP if you are suffering with any of the proposed menopausal symptoms. As this will establish a starting point of where your hormonal level currently is. This is then helpful to use as a benchmark and will help you in deciding what the right course of action is for you. Hopefully by talking about these six points in episode 3 (listed below) Stress Reduction Hot Flashes/Flushes Weight gain & lowering metabolism Weakening Bones Muscle Loss Confidence it will show that you are not alone, that you do have control and choice on how you deal with the menopause, that helps you understand that you have way more power than you realise. I would love to hear what struggles you have encountered and what has helped you through the menopause, so feel free to reach out to me. If you would like a particular topic to be discussed on the podcast, then please do let me know. Can you share this episode as a good deed to help your fellow females and support the show by rating it on iTunes. It would be awesome if you left a review about the podcast to help grow its audience. Instagram Click here and follow SASSY10Fitness for more fitness and nutrition hints, tips and more Click here for Plantbased_FM to see the episodes as they are published Available on all major platforms - click here to listen. Looking to regain your SASSY but don’t know where to start then click here to download a copy of my free FAT LOSS Guide Until next time always remember to take a breath, it may just be a bad day you’re having but it’s not a bad life Natasha x
February 17, 2022
#3.2: What does being a raw Vegan mean and what are the benefits?
Episode 2 I am joined by guest Angel aka The Yummy Vegan. She is a women’s wellness coach, wellness speaker, helping you to thrive on a plant diet and vegan lifestyle, at home and while traveling, from head to toe. Angel is the author of “A Quick Guide To Going Plant-Based Raw Vegan. 12 Tips To Get You Started" and “How To Go Vegan As Singles, Couples, Families & Friends. Easy Tips To Get You Started", both available on Amazon. We chat about her reasons for going vegan and then adopting a raw vegan diet and what this actually means. How it has enhanced her own health and wellness. Along with the enjoyment and health benefits she has found from the power of 'urbs' I mean herbs! ;) The episode finishes with a new set of questions for the quick fire round where we all get to find out a little more about Angel. To connect with Angel, you can reach her on her website here You can follow on Instagram by clicking here
February 10, 2022
#3.1: Talking about the podcast rebrand, burpees and bone cancer research
Welcome to episode 3 where I chat about the podcast rebranding, along with my current charity challenge for Bone Cancer Research Trust, where I am completing 2000 burpees during the month of February to raise awareness for Bone Cancer Research as well as raising much needed funds for this amazing charity. You can find out more about BCRT: About us | Bone Cancer Research Trust (bcrt.org.uk) Primary bone cancer in general: Information | Bone Cancer Research Trust (bcrt.org.uk) Patient stories: Information | Bone Cancer Research Trust (bcrt.org.uk) Follow my journey on Instagram Sponsor me by clicking: https://www.facebook.com/donate/2111765482297399/ Thank you :)
February 03, 2022
Episode:46 Author Dawn Gardner shares her own story underpinned by discipline Series2 Ep46
Episode 46 brings author Dawn Gardner to the show where she talks about her own fascinating story. She shares how and why writing has always been an important part of her life as well as photography. Not only being a successful author and professional photographer in her earlier days Dawn ran her own yoga studio in ‘paradise’. We have many laughs especially when she shares her infamous story on how she captured the best shot of her brother! You can find out more by clicking here. If you enjoyed this episode then please rate, review and share to your online friends and followers.
December 27, 2021
Episode:45 Ultra Running with Lewis Robling seeing the world from a different perspective
Episode 45 is with guest Lewis Robling, an ultra runner and ex-professional athlete with 10 years experience of living, breathing and optimising health and performance. His recent journey involved a transition from playing professional rugby to ultra running where he was able to go from never having run over 10k without injury to running a five-day, 250k ultramarathon with 10,000m of positive elevation gain in under 12 months. His professional approach to training, nutrition, mindset, and life that he imparts to his clients, helping them realise their true potential and discover parts of themselves they didn’t know existed. In this episode I ask Lewis why he decided to change training disciplines. Along with what nutritional changes he had to make. He shares how his mindset has changed by doing these events and why he puts himself through something like this. To find out more about Lewis and his new goals for 2022 visit www.lewisrobling.com If you enjoyed this episode then it would be great if you can leave a written review on iTunes on what you enjoyed most about the episode and then share the podcast with your family and friends to help the organic reach of the show. Thanks for listening Natasha x
December 20, 2021
Episode 44: Nutrition the secret weapon of performance
Welcoming back Phil Bryden, Mush Nutrition Founder, Certified Sports Nutrition Specialist, RYT200 certified yoga instructor and founder of the Mush Foundation. We delve into sports nutrition and how would it differ between sports and people. Phil discusses the starting point and why it’s so important to establish the foundations for the specific goal ahead. He expands on the importance of timings, food combinations and quantities and how this needs to be adjusted for every athlete! We talk about the combination of physiological and psychological components of nutrient and expand into various other avenues. Find out more by clicking here www.mushnutrition.com This podcast is sponsored by SASSY10 An online fitness and nutrition program that I have personally designed for Mums that will not only transform their body but their mindset too. This is a structured plan with accountability and support throughout the journey that guarantees it will Sculpt A Stronger Sexier You in 10 weeks for you to regain your Sassy. Follow SASSY10Fitness on Instagram and click the link in the bio or here to find out more and how to apply. if you enjoyed this episode then it would be great if you can leave a written review on iTunes on what you enjoyed most about the episode and then share the podcast with your family and friends to help the organic reach of the show. Thanks for listening Natasha x
December 13, 2021
Episode 43: Making, breaking goals and understanding your reason why with Natalie Potts
Episode 43 sees a returning guest Natalie Potts a coach and mentor who helps people uncover their purpose in life, attain clarity and achieve success on their terms, combining her corporate background she brings a wealth of knowledge and experience from being a great leader to running a sustainable business. We talk about goal setting and vision boards and how Natalie’s view on setting 5 year goals has changed. As a coach how important it is to ask good quality questions and being focused on the client by being present and in the moment to be able to listen to what is not being said. We talk about the importance of trust and how many people are missing the community effect due to Covid and want to feel part of something and have connection with others. How limiting beliefs are a key factor in not achieving our true potential usually brought on by lack of confidence and self worth. Natalie discusses how she helps clients through this with making things tangible. Why as a coach it’s important to understand where the client has been and where they are at now to ensure you hold them accountable to their goals. Natalie has a free FB group you can join, to find out more click: https://instagram.com/nataliepottscoaching If you enjoyed this episode then please rate and review on iTunes as it helps more people find the show. Thanks for listening x Click below to download your FREE Fat Loss Guide https://www.sassy10.com/free-fat-loss-guide
December 06, 2021
Episode 42: Confidently pushing your boundaries with Patricia Poor
Episode 42 is with Lifestyle fitness coach, personal trainer and NPC bikini competitor Patricia Poor. ‘We are what we repeatedly do. Excellence, then is not an act, but a habit’ - Will Durant As included in one her Instagram posts I ask her about winning in two categories at only her second show in Strasbourg. Patricia shares why she wanted to compete in two different shows in two different countries, what it has taught her and how she’ll use the knowledge, discipline in business and life. Patricia then shared her advice for any would be bikini competitor. Check out her Instagram to see pictures of not only her journey but also at the shows: https://instagram.com/patricia.fitnesscoach 🤩 🏅 😍 If this episode struck a chord then please do share the link to your female friends and family. Follow SASSY10Fitness if you are wanting to improve your health and fitness to be both strong in body and mind. Black Friday deals (limited availability) on the SASSY10 Program starting on January 10th. As always please rate and review on iTunes as this really does help the show reach a wider audience. If you think you would make an awesome guest on the show then do reach out and let me know what special knowledge/gifts you would like to share. www.sassy10.com Thanks for listening Natasha x
November 29, 2021
Episode 41: How well do you know your body with guest Ryan Bennett
Ryan is a naturopath and plant-based anxiety coach. He specializes in naturopathy and breath work to help rest your nervous system, heal your gut to nourish and embrace your true self We talk about the importance of sleep where we zoom in as Ryan gives some pointers to how poor sleep affects your gut? We expand on the gut/brain axis and how having a poor gut microbiome can lead to higher levels of anxiety.
November 22, 2021
Episode 40: Koen Vaessen
Episode 40 is with intuitive eating coach Koen Vaessen. I asked him what problems he was continually seeing as a PT that made him decide to transition into being an intuitive eating coach. We discussed why is it important to build an intuitive relationship with your body and food. He expanded as to why do he believes there’s so much disconnect with people and their body’s hunger and fullness signals (ghrelin and leptin). Check out Koen on the links below: Website Instagram Facebook
November 15, 2021
Episode 39: 50 is the new 40 - why the best years are still yet to come with guest Tiffany Eckhardt
Mastering your mindset is the single biggest gift you can give to yourself, whether done by yourself or with the help of coaches and mentors. Tiffany Eckhardt is a shining example of this at a youthful 51 years of age (with beautiful grey hair that girl's half her age are mimicking with the bottle)! As a qualified life coach and serial entrepreneur she helps ladies adopt a mindset that opens up new opportunities and shows that their best years are still ahead of them along with a midlife mind map to help them get there. We delve deep into what the biggest factor contributing to a midlife identity crisis is and talk about ways this can not only be overcome but used to ladies advantage. She shares what 'Tiffisms' are and how she has managed to 'fall forward' in her entrepreneurial endeavours to enable her to live a life she truly enjoys. Check out more from Tiffany by following her on Instagram and see her books list and much much more. If you this episode struck a chord then please do share the link to your female friends and family. Follow SASSY10Fitness if you are wanting to improve your health and fitness to be both strong in body and mind. As there will be a new exclusive SASSY10 special offer being launched with limited availability. As always please rate and review on iTunes as this really does help the show reach a wider audience. If you think you would make an awesome guest on the show then do reach out and let me know what special knowledge/gifts you would like to share. www.sassy10.com Thanks for listening Natasha x
November 08, 2021
Episode 38: Yes you can run half a marathon (if you want to!)
Having just completed my 5th consecutive Cambridge half marathon I decided to record another solo episode (number 38) to share ten top tips to help you achieve the goal of running a half marathon. It's easier than you think and can be great fun too!. 1. Know your starting point 2. Book your race 3. Have a training plan 4. Implement a run/walk strategy 5. Mix up your training runs 6. Stick to your plan 7. Incrementally increase your mileage each week 8. Remember your reason why 9. Remember to do a taper 10. Focus on your hydration and nutrition Remember the most important part is to enjoy the journey and the person you are becoming. Running is so good for mind and body and these skills transfer into every other area of your life and build confidence from within. 'Run when you can, walk if you have to, crawl if you must, just never give up!' - Dean Karnazes If you enjoyed this episode then screenshot and share on your social media to all your running buddies, don't forget to tag me in @theplantedmindsetpodcast. Thanks for listening! Natasha x
November 01, 2021
Episode 37: 'What am I doing with my life?' Podcast host Reilly Campbell helps people figure out their why
Episode 37 takes a metaphorical trip over the pond to Atlanta where I chat with fellow podcaster and host of The Hitting Send Podcast Reilly Campbell. He is passionate about helping people discover their purpose. His background is in coaching athletic teams, studying leadership and human development, also helping young people with career advice and transitions, as well as teaching and fitness. We talk about mindset and how this is essential to overcome the roadblocks, obstacles that come our way. Whilst we can't control what happens to us, we can control how we handle it! Reilly shares how he overcame his own challenge when picking up a stress fracture in his foot midway through the month of a running challenge spanning the four weeks. Going back to basics and knowing your reason why is crucial to success. Click here to find out more and listen to The Hitting Send Podcast. If you enjoyed the episode then please do head over to iTunes to rate and leave a review as this helps the show reach more people. I'll leave you with an outro quote 'Surprise yourself every day with your own courage' - Denholm Elliot Thanks for listening Natasha x
October 25, 2021
Episode 36: Tomm Melody talks about competing as a vegan athlete and why having a holistic approach to fitness helps
Episode 36 is with a returning guest Tomm Melody, Personal Trainer and Online Fitness Coach where we talked about the truth and myths in getting cover model ready from series one (episode 8). We talk about his own journey moving into competing along with how he helps his clients achieve their own fitness goals with a holistic approach. You can find out more about Tomm by clicking here. If you enjoyed this episode then please rate and leave a review on iTunes and share to your family and friends. Happy Listening x
October 18, 2021
Episode 35: Brad Rossiter shares how he's transformed both body & mind to compete in his 50s!
Episode 35 is a super long one, so hold onto your hat! Personal Trainer, Fitness and Mindset Coach Brad Rossiter shares his story on how he changed his middle-aged spread to physique competition ready at the age of 52! The journey has challenged him in every way whilst simultaneously growing him as a person and an athlete. He shares his thoughts on what it takes to get 'shredded' and how this helps him to get the best results for his own clients. Having been in the corporate world he can not only relate but understand the common hurdles faced by his clients in wanting to transform their bodies but he shares the biggest reason that will make the difference in success or failure of their goals. You can find out more about Brad by clicking here. With a fortnight to go (when this episode is aired) Brad opens up to the realities of what it takes to get stage ready and whilst he has never stepped foot on stage before, he is already planning his next competition categories. Wishing him the best of luck and looking forward to recording another episode before the end of the year, to hear exactly how it went and where he got placed. If you have any questions on the topics of fitness, mindset or nutrition, then feel free to drop a DM to either Brad or myself and remember to go give him a follow on Instagram to get the low down of his final days of prep. https://www.instagram.com/brad_fitself/ Thanks for listening Natasha x
October 11, 2021
Episode 34: Your questions answered:"How can I get rid of belly fat?'
Episode 34 is a little shorter than usual but nevertheless still impactful, as I answer 5 common questions that are commonly asked by clients when trying to get fit and lose weight. *I've lost my motivation and feel like giving up. How can I regain my mojo? *How can I get rid of my belly fat? *What can I do to reduce bloating? *I feel exhausted. How can I boost my energy? *What's the secret to (weight-loss) success? Listen in to hear me answer these questions that hopefully help you along your fitness journey. If you found this episode helpful, then please do rate and review on Apple iTunes and share the show link if you know it will help some-one else too! Let's create the 'butterfly effect' to help each other be our best selfs. 'If you don't love what you do, you won't do it with much conviction or passion.' Mia Hamm Thanks for listening Natasha x This podcast is sponsored by SASSY10 an online fitness and nutrition program that I have personally designed for women that will not only transform their body but their mindset too. This is a structured plan with accountability and support throughout the journey that guarantees it will Sculpt A Stronger Sexier You in 10 weeks for you to regain your Sassy. Follow SASSY10Fitness on Instagram and click the link in the bio or here to find out more and how to apply.
October 04, 2021
Episode 33: Host Natasha Evans shares 10 top tips for 'newbie' runners
Naturally as a LiRF Coach I get questions asked all the time regarding footwear, clothing and more. So I decided to record episode 33 sharing 10 top tips if you are perhaps thinking of doing your first couch to 5km running plan. Naturally, many of these tips are obvious but having said that, they do require some thought to ensure you have the best running experience possible as well as not wasting your money on buying items you don't get along with or just don't need. Contrary to popular belief running as a sport is not as cheap as it appears (especially if it is something you are intending to do frequently). If you found this episode useful, then please do rate and review on Apple iTunes as well as sharing the episode link. Running is so good for mind and body, so my hope is to motivate anyone that listens that they too can be a runner. The beauty of running is that you can do it in crowds or alone but the only competition is yourself. You will always have someone older, younger, taller, shorter, fatter, thinner, faster, slower in front of you...and you may even be overtaken by someone dressed up as Santa when you're aiming for your own PB (personal best) or is that just me! Check out my previous running episodes below: https://anchor.fm/theplantedmindset/episodes/Episode-10-My-4th-Cambridge-half-marathon-ebi2me https://anchor.fm/theplantedmindset/episodes/Episode-3-What-it-takes-to-complete-a-Marathon-race-eaem96 https://anchor.fm/theplantedmindset/episodes/Episode-1-My-running-journey-from-5km-to-Marathon-distance-ea70sg If you have any questions feel free to DM on Instagram or contact me through my website. Thanks for listening and happy running.
September 27, 2021
Episode 32 - SASSY10 Student Fariha Qazi shares her story on regain her SASSY
In Episode 32 we have a SASSY special where Fariha Qazi an early years teacher shares her story of how the SASSY10 program helped her not only become fitter in body but also in mind overcoming various challenges to be the best version of herself and to feel SASSY when she walks down the aisle this Autumn. This podcast is sponsored by SASSY10 an online fitness and nutrition program that I have personally designed for women that will not only transform their body but their mindset too. This is a structured plan with accountability and support throughout the journey that guarantees it will Sculpt A Stronger Sexier You in 10 weeks for you to regain your Sassy. Follow SASSY10Fitness on Instagram and click the link in the bio or here to find out more and how to apply.
September 20, 2021
Episode 31: Guest Leonora Clift reveals how resilience facilitated a meeting with the Queen
Leonora (Brajshori) Clift has received some remarkable achievements in her career to date as both a soldier in the British Army for the Royal Engineers and as an Olympic Weightlifting Athlete. She came to the UK as a young Kosovan refuge with big ambitions of becoming an astronaut. However, seeing first-hand how British troops were deployed as a peace keeping force in Kosovo, Leonora decided to change her ambitions to join the British Army. This is where her discipline and resilience kicked in to not give in despite being rejected. It took her twelve years to become a soldier and she attributes her resilience to having a strong enough reason why! She is ambassador of the Queen Elizabeth Prize for Engineering and actually met the Queen through her olympic endeavours after being sponsored by the Army to compete as a UK weightlifting athlete. Leonora shares her inspirational story and tenacious spirit to overcome countless hurdles to achieve such amazing professional success. A definite must listen, I thoroughly enjoyed chatting with Leonora as she was so down to earth and such fun to talk to. As always the 15 questions quick fire round reveals some more interesting facts about her. To find out more and follow Leonora click here If you enjoyed this episode and listened on iTunes then please rate and leave a review, as this helps the episode reach more people. Feel free to share on social media and tag both @theplantedmindsetpodcast and @leanora.clift. I'll leave you with two outro quotes: “Do not judge me by my success, judge me by how many times I fell down and got back up again.” ― Nelson Mandela “You may have to fight a battle more than once to win it.” ― Margaret Thatcher Thanks for listening x
September 13, 2021
Bonus Episode: Guest on The World Game Changers Podcast with Paul D.Lowe
I was delighted to be asked to record this episode to delve into what SASSY means to me and why I created the SASSY10 program. Paul challenges me to a metaphorical 'dance' on sharing my journey in the fitness industry and what has fuelled my ambition and passion. You can find out more about Paul, his own unique journey and more great podcast episodes by clicking here If you are passionate about fitness, know something about the mindset or nutrition and would like to share your story then please do reach out. I absolutely love to record guest podcast episodes as I learn so much about specific topics as well as sharing their expertise and knowledge with you. If you have any questions regarding these topics, then feel free to send a DM to SASSY10Fitness on Instagram. This show can reach more people based on the law of reprocity. So if this episode has struck a chord, then please do rate and review on iTiunes and tell your friends and family to listen if you think it will resonate with them.
September 06, 2021
Episode 30: Maruska Braviakova shares her experiences on how strong women lift each other up
I'm joined by Strength and Conditioning Coach, owner of Power Of Fitness Maruska Braviakova on episode 30 to talk about the fear many women have about resistance training. We dispel the most common myths and explore the myriad of benefits it provides for both mind and body. True growth is found when we push out of our comfort zones into the unknown, building confidence, resilience and strength. These attributes are required in both personal and professional environments and actually learning to lift weights is a great way to boost these skills. You can fnd out more about Maria by clicking here: www.poweroffitness.co.uk 'Strong women lift each other up'
August 30, 2021
Episode 29: Why you should trust your gut with guest Vincent Esposito
Delighted to be rejoined by Dr. Vincent Esposito for episode 29 to delve deeper into the important role our gut plays in our health and what we can do to improve it. Vincent discusses the potential triggers that can lead to us having a dysfunctional gut or digestive issues We recorded episode 43 in series 1 where he mentioned the 4R protocol - Remove/Replace/Reinoculate/Repair So we expand on this along with increasing diversity - (of plant foods) Like rain forest (30/40 different types of fruits and vegetables - try different varieties of apples etc) Picking different colours of plants - polyphenols. Vincent explains the difference between pro-biotic (produce metabolites-butyrates) and a pre-biotic foods along with the benefits of fermented foods including Kefir - (means ‘feel good’) and Kombucha. You can find out more about Vincent by clicking the link - https://insideouthealthwellness.com/about-us/
August 23, 2021
Episode 28: Plant-based 101 store cupboard essentials with Stefanie Taylor
Stefanie Taylor is the owner of ZestForever and the hugely popular Facebook Groups - Plantbased Diet for BUSY People and Plantbased Diet & Fitness for BUSY People. In this episode she shares her plantbased Store cupboard essentials 1. Grains - Oats, brown rice, buckwheat pasta, quinoa, Rice cakes, Oat cakes 2. Legumes, beans, pulses 3. Fridge - Avocado, fruit, veggies, plant milk, tofu 4. Sauces - Vegan Worcerstershire Sauce, Mushroom ketchup, Tamari sauce, Miso Paste 5. Other - Nutritional Yeast, Nut butters, Herbs, Oregano, Cinnamon, Chia Seeds (coffee grinder)
August 15, 2021
Episode 27: Dare to dream; or is the fear of judgement holding you back?
Episode 27: Julie Creffield is an award-winning entrepreneur, community engagement strategist, business mentor, author and transformational coach as well as a Run England Run Leader. In 2010 Julie founded the plus-size fitness movement Too Fat to Run? which has helped millions of women around the world to get active and changed the face of sport for plus-size women. It positioned her as an expert in building online tribes, following her 15 year career in community engagement offline. Julie has dismantled the belief system associated with sport of needing to be the fastest, strongest, toughest etc and the stigma/barrier around fitness and being plus-sized. She has completed many challenges including several triathalons and 5 marathons to date. We talk about the intrinsic fear many women face when pursuing their dreams and goals - the fear of judgement (from people we don't even know!) What will people think/say? And if that's not bad enough, then comes the fear of failure and fear of success!!! Julie is a born leader and in her book 'Leading from the back' she goes into what archetype you are and how best to leverage those unique qualities. She is known for creating successful tribes and her movement 'too fat to run?' is still going strong. Click here to find out more about Julie. If you enjoyed this episode then please do rate and review on iTunes (as helps with the algorhythm). Let's get more women talking about this fear of judgement, to show that we are all in the same boat, providing support, understanding and acceptance. Want to regain your Sassy? Then click here to find out more.
August 09, 2021
Episode 26: Women's health 101 with guest Dr. Angela Clack
Dr. Clack is a Psychologist, Licensed Professional Counselor, Empowerment Coach & Consultant practising in the state of New Jersey. She is an Author and motivational speaker and her passion has been to provide emotional support and to empower women who are experiencing emotional distress and feelings of low self-worth. In this episode we dig down into the biggest issues post pandemic that women are struggling to deal with. Especially the unseen barriers both externally and internally that can cause stress, overwhelm, anxiety and exacerbate imposter syndrome. Understanding that we are all imperfectly perfect and whilst it is important to strive to be better, it's important to practise self-love and acknowledge all of the successes and achievements however small, as this can help boost the feelings of self worth and confidence. Dr. Angela shares her three top tips to incorporate into your life and remember...it is never too late to start! She tells us who was her inspiration both as a child and now, along with the most important thing she has learnt in life and how it has changed her. You can find out more about Dr. Angela by clicking here. If you enjoyed this episode then please do head over to iTunes where you can rate it (5* would be awesome) and leave a written review. This will help the show reach more women and keep the conversation going. Screenshot the image and share on social media tagging us both in @theplantedmindsetpodcast and @drangelaclackspeaks. Listen to the end to hear Dr.Angela's outro quote! Thanks for listening Natasha
August 02, 2021
Episode 25: Are your periods or perimenopause affecting your progress?
I'm joined by Jill Fairbairn in episode 25 to open a much needed conversation about your fitness progress and how your periods and perimenopause could be affecting it. Jill is an experienced Therapist and Coach with a demonstrated history of working in the health wellness and fitness industry. Skilled in Holistic Health, Coaching Runners, Endurance Sports Specialist, Therapeutic Massage, and Strength & Conditioning. If injury, tiredness is stopping your progress or your training has plateaued then this is definitely a must listen episode. We discuss how not just your mood and energy levels change throughout the month but also your strength and endurance and why an intuitive approach to your training may be required to achieve optimal performance but also reduce your risk of injury. Jill chats about the recent course she completed 'Women are not small men' and why as females we may need to adjust or alter our training schedules to our own unique cycle patterns. With our ability to lift heavier, run faster in the first stage of our cycle: Day 1-14 (with day 1 being the first day of your period) known as the follicular phase. Whereas in the second stage: Day 15-28 (being the luteal phase) and based on an average 28 day cycle, our energy may dip and we are less likely to hit the personal bests. Therefore, we may benefit from having a de-load week and focusing more on flexibility and mobility. As we are all perfectly imperfect, it is important to listen to your own body and do what is right for you. However, Jill offers 3 valuable tips that you can implement to help you on your own fitness journey. We aim to keep the conversation going on this, so please do share to your female friends and family and drop me a message if this episode resonated and if you would like to hear more of the same. You can find out more about Jill by clicking here This podcast is sponsored by SASSY10 An online fitness and nutrition program that I have personally designed for Mums that will not only transform their body but their mindset too. This is a structured plan with accountability and support throughout the journey that guarantees it will Sculpt A Stronger Sexier You in 10 weeks for you to regain your Sassy. Follow SASSYin10 on Instagram and click the link in the bio or here to find out more and how to apply.
July 26, 2021
Episode 24: Mastering the game of life with guest Paul D. Lowe
In episode 24 I'm delighted to welcome Paul as my guest. He is a multi-published, successful author, transformational coach & mentor, and MasteringTheGameOfLife podcast host. As well as a champion of charity and community, having raised major sums for good causes through World Game-Changers.org. Having endured a turbulent upbringing suffering from physical and mental abuse, Paul opens up early into the episode on how it affected him and the subsequent journey he has been on (which included alcoholism and an attempted suicide) to go on to finally master the game of life. Overcoming adversity on many occasions, Paul credits this to LOVE and lives his life by the ABC values which he shares that has helped him change his life to make a difference and bring love and hope to the world. In an unprecedented manner, Paul finishes out the episode in song, giving us all the opportunity to absorb the lyrics and what they especially mean to us. If you want to find out more about Paul or read any of his many books click here www.paul-lowe.com
July 19, 2021
Episode 23: Guest Daniel Poulter shares his top tips for managing anxiety
In episode 23 I'm delighted to be joined by fitness coach, mentor, tiktok influencer and new first-time Dad Daniel Poulter When we recorded the episode Daniel's wife Ellie was a day overdue but I'm pleased to announce that baby Oliver James Eliot Poulter was born on 30th June. So sending congratulations to the Poulter family. Daniel shares two mechanisms that helped him specifically to overcome anxiety - walking & talking He opens up about dealing with a bout of anxiety that he found he suffered with a few years back, what the triggers were and how he managed to get through it. Check out Daniel’s IG for more mindset and fitness hacks: https://instagram.com/danielpoulter?utm_medium=copy_link
July 12, 2021
Episode 22: Guest Sharon Griffiths shares how one little word changed her life
In episode 22 I was joined by guest Sharon Griffiths the Curious Connector, Published Author, lifepreneur and Ambassador of the World Game-Changers. She lives by the 5C’s values of Caring | Choice | Connection | Creativity | Curiosity so we delve into her life experiences where these values have come into play. With people getting caught up in life with decisions, procrastination and overwhelm; Sharon a strong advocate for saying YES…shares how this simple 3 letter word has helped shape her dream career. Her hallmark word ‘Shappiness’ was creatively chosen from ‘Success’ + ‘Happiness’ something I feel we all strive to achieve in life! Known as the curious connector you can find out more about Sharon by clicking the link below: https://sharongriffiths.com/ We finish the episode with the 15 question quick-fire round so check out www.SASSY10.com to see where she scores on the Planted Mindset podcast Leaderboard. I’ll leave you with a quote by James Cameron ‘Curiosity is the most powerful thing you own’
July 05, 2021
Bonus Episode: Guest on Marcus Smith's Inner Fight Podcast
Here's another guest episode brought to you from The Inner Fight Podcast where I was recently a guest. Marcus Smith has had a big influence on my running journey but also my fitness career, so I was delighted to be joining him on his podcast, where he asked the questions. We delve into my passion of fitness and why I googled 'am I too old to be a personal trainer at 45'. What I have learnt so far on my journey and how I can understand my clients through my own personal experiences. Marcus pulls me up on having mentioned 'imposter syndrome' twice within the first 10 minutes of the show, so I share what I believe it means and how I have used it to my advantage to channel my learnings and gain more knowledge that I can use to help my clients on their own journey. Having had the opportunity to chat to Marcus on 3 separate occasions has been a really honour and I hope we can level up the podcast scores to 2-2! You can you follow Marcus on Instagram on both his personal page and the Inner Fight page and listen to his podcast of over 700 episodes: https://podcasts.apple.com/gb/podcast/the-innerfight-podcast/id573899705 IF you enjoyed this episode then please do rate and leave a review on iTunes, as this will help the show reach more people. You can drop me a DM on IG or if you'd like to ask me a question, then do reach out! https://www.instagram.com/sassy10fitness/?hl=en-gb As always please do share to your friends, if you feel you gained value from listening, as it may just help them too! Thanks for listening Natasha x
June 28, 2021
Episode 21: Guest Marian Timms reveals some top tips for your sleep
In this episode we talk about the importance of sleep and why we need it. Marian is a Sleep specialist, Insomnia advisor and Wingwave Coach. Her extensive background knowledge gained through the NHS as a biomedical scientist for 27 years has given her a thorough grounding in the human body and its workings. We discuss some easy ways you can incorporate in your day to day life that will have a positive knock on effect for your health and well-being but more over your sleep. Why we should be looking to get 7-9hrs a night and what actually is happening in the brain whilst we sleep. You can find out more about Marian by clicking the link:https://uk.linkedin.com/in/marian-timms I absolutely loved chatting with Marian and was super grateful for her to join the show to share her wealth of knowledge and expertise and honestly could have chatted to her all day! If you enjoyed this episode then please share to a friend as this will help grow the podcast organically. Thanks for listening Natasha x
June 21, 2021
Episode 20: Abigail Barnes - ‘It's your time!’
‘In this episode Abigail Barnes, Host of the Productive Wellbeing Show, Time Management Author, Global Speaker, Time Confidence Expert and creator of the 888 Formula shares her story and discusses the importance of time management. Abigail shares some top energy tips to improve efficiency and effectiveness, along with explaining what the 888 formula is. Everyone has the same 24 hours so how will you spend yours? I’ll leave you with an outro quote…be not afraid of growing slowly, be afraid only of standing still - Chinese proverb. You can buy her new book: https://www.amazon.co.uk/Abigail-Barnes/e/B00GGGDU7W%3Fref=dbs_a_mng_rwt_scns_share and find out more about here by following on Instagram: https://instagram.com/abarnesauthor?utm_medium=copy_link
June 13, 2021
Episode 19: Understanding mental fitness with Garth Peters
As a survivor of a brutal attack that hit national news, then losing his partner to suicide and watching injustice roll out with his attackers not being brought to justice Garth Peters understands what it means to rebuild lives. He spent time firstly rebuilding his own health and then went on to qualify a personal trainer and mental fitness coach. So I asked Garth to share his story and how he managed to get through this terrible ordeal, recover and then use it positively to help others. Listening to Garth (even knowing his story, after hearing him on Clubhouse) still had the hairs on my body stand on end! Garth is a remarkable example of a person that has shown we all have a choice and that whilst we cannot control events and situations that happen to us, we can control how we react and deal with them. His story is both emotionally moving and incredibly inspiring to remind us all that nothing lasts forever and that some of the worst things that happen to us in life can potentially a catalyst for positive change. We all have the same 24 hours a day and a life to lead…remember to be present, grateful and live it to the fullest. If you would like to find out more about Garth, you can find him on Clubhouse, where he runs several rooms on mental fitness as well as his website here. I am grateful to Garth for being so open and sharing his story with me and you and will leave you with this quote below: ‘if you focus on results you’ll never change if you focus on change you’ll get results’ - Jack Dixon
June 07, 2021
Episode 18 - The meaning of mindfulness and meditation with the Skilful Mind
I'm joined by Peter Radcliffe in episode 18. He is a Meditation & Mindfulness Teacher, NLP Trainer, Intuitive Life & Spiritual Coach and Visionary We start the discussion with a quote Peter has on his website - “We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” We then explore what is the goal of meditation is and in his opinion what is missing from meditation apps. Peter is keen to share his thoughts on why diet is not enough. We talk about how and why meditate with an live on air meditation and its benefits. Then we talk about authenticity vs certification and Peter's thoughts on the subject before finishing out with the quick fire round. You can check his finish time on the website. To find out more you about Peter by clicking here. I leave you with the quote by Carlos Castaneda 'We either make ourselves miserable, or we make ourselves strong. The amount of work is the same'. This podcast is sponsored by SASSY10 An online fitness and nutrition program that I have personally designed for Mums that will not only transform their body but their mindset too. This is a structured plan with accountability and support throughout the journey that guarantees it will Sculpt A Stronger Sexier You in 10 weeks for you to regain your Sassy. Follow SASSY10Fitness on Instagram and click the link in the bio or here to find out more and how to apply. if you enjoyed this episode then it would be great if you can leave a written review on iTunes on what you enjoyed most about the episode and then share the podcast with your family and friends to help the organic reach of the show. Thanks for listening Natasha x
May 31, 2021
Bonus Episode with Consciously Raw Vegans
I was delighted to be invited as a guest by Gabriel Lerner to do a Facebook Live for her Consciously Raw Vegan Group. We talked a little about my plantbased journey and the benefits it has afforded me. You can join by clicking the link https://www.facebook.com/groups/consciousrawvegans/?ref=share
May 24, 2021
Episode 17: Find the fun in fitness with GMF Founders
Episode 17 is with GetMeFit co-founders Jane Hart and Georgina Northern who are helping HR professionals improve their employees productivity and engagement though using their fitness and wellbeing platform We recorded this episode during mental health awareness week so started off with talking about the 5 ways to wellbeing as these tie in with their why and what they do: Connect Take Notice Give Be Active Keep Learning Being proponents of corporate well-being., I ask them what they think companies could and should be doing more to provide a holistic approach towards their employees. NHS estimates that obesity affects around 1 in every 4 adults and around 1 in every 5 children aged 10 to 11. These are quite alarming figures, so in their opinion I ask why they think it is a big problem and why being a social venture is so important. We discuss the biggest myths and best/worse parts of the profession Outro Quote - I’ll leave you with a quote by Leo Tolstoy Everyone thinks of changing the world, but no-one thinks of changing themselves. You can find out more and check out the classes on their website https://www.getmefit.co/
May 17, 2021
Episode 16: Start your day on purpose with guest Taner Hussan
ᴘᴏᴅᴄᴀꜱᴛ ᴇᴘɪꜱᴏᴅᴇ #16 ᴡɪᴛʜ ᴛᴀɴᴇʀ ʜᴜꜱꜱᴀɴ - ꜱᴛᴀʀᴛ ʏᴏᴜʀ ᴅᴀʏ ᴏɴ ᴘᴜʀᴘᴏꜱᴇ Taner Is the NHS Head of Mental Health Suffolk AAT, a Psychotherapist and Sex Therapist who is on a mission to share his mental health awareness movement #startyourdayonpurpose and to keep the conversation going. We explore the double-edged sword of social media being a positive proponent for good and for change but at the same time the culprit to causing anxiety and imposter syndrome with people making unrealistic comparisons. As a person who has been in recovery for nearly 15 years. Taner understands the importance of self-acceptance and how his singing & songwriting helped him express himself through music. Taner drops so many fantastic tips throughout the episode especially about FEAR and how to rationalise it with the Acronyms below: False evidence appearing real F*ck everything and run Face everything and Recover Taner’s goal is to keep the conversation going and talking about mental health in memory of his friend @jeremy_singer_ @cvmdigital who recently sadly passed away and his vision is to take the message from IG to TV & Radio. So I’ll leave you with a Taner quote: ‘We all have something to say and have a purpose! Let’s keep connecting.’
May 10, 2021
Episode 15 - You are beautiful with guest Phil Bryden
Episode 15 is with Philip Bryden, Mush Nutrition founder, Certified Sports Nutrition Specialist, and is also certified in Integrative Nutrition, Plant-Based Nutrition, and Human Anatomy & Physiology. He is an RYT200 certified yoga instructor, and is the founder of The Mush Foundation. We talk about his book You are beautiful and discuss Ayurveda (ai-uh-vei-duh) philosophy that ‘food is medicine and medicine is food and that’when the diet is wrong, medicine is of no use; when diet is correct, medicine is of no need, He shares the 6 stages of disease of accumulation, aggravation, spread, localisation, manifestation, complication and briefly delves into each of them. Naturally we talk about fibre (being plantbased) but why it is so important for us all irrespective of diet. Phil also shares some of his favourite superfoods and explains why they’re so good. You can find out more about Phil here or get a copy of his book. I’ll leave you with a quote by Judy Garland ‘Be a first rate version of yourself, not a second rate version of someone else’. This podcast is sponsored by SASSY10 An online fitness and nutrition program that I have personally designed for Mums that will not only transform their body but their mindset too. This is a structured plan with accountability and support throughout the journey that guarantees it will Sculpt A Stronger Sexier You in 10 weeks for you to regain your Sassy. Follow SASSYin10 on Instagram and click the link in the bio or here to find out more and how to apply.
May 03, 2021
Episode 14: How to achieve the "Ultra Mindset' with Marcus Smith
This episode is sponsored by SASSY10 an online fitness program that helps ladies over 40 who have lost their sparkle transform both their body and mind to help them regain their S.A.S.S.Y by #SculptingAStrongerSexierYou. As you know I’m delighted to chat with all my guests as they bring so much wisdom, knowledge, energy and fun to the podcast. However, I am feeling incredibly blessed to have back on Marcus Smith for episode 14. He is an entrepreneur running his own fitness business Innerfight, motivational speaker, podcaster, coach and international extreme athlete who provides excellent health tips for people to live healthily We recorded an episode early on in my podcast career - Series 1: Episode 6 How to cultivate and grow a resilient mindset’ so it is great to have Marcus back on the show to talk about how you can achieve an 'Ultra Mindset'. We expand upon his own podcast #692 talking about morning versus evening rituals and what are his non-negotiables, then move onto the 4 points to an ultra mindset (mentioned in podcast episode #675) of: Acknowledgement/ Rejection / Relaxation / Being present Marcus explains how these points along with the 4 key principles of Admin/Energy/Focus/ Life can help anyone achieve the ultra mindset. We then go into to some more questions on a personal level where Marcus is happy to be vulnerable and open up on what his weaknesses/blindspots are. As always we finish with the 15 questions quick-fire round, so if you want to see where Marcus scored, then check out the Planted Mindset Leaderboard by clicking here. You can find out more about Marcus and listen to his inspirational podcast by clicking here or follow him on Instagram and if you want to be in with the chance of winning a FREE coaching call with him, then check out the details below. . So if you thought the episode was 5* then leave a written review about the Episode on iTunes stating what you enjoyed the most to be in the chance to win a coaching call with Marcus. The winner will be drawn at random and posted on @ThePlantedMindsetPodcast Instagram account the following Monday after the podcast has been aired. Entry requirements if you thought the episode was 5* Follow us both on Instagram Leave a written review of what you enjoyed most in the episode on iTunes Then snap a copy of this and share on your IG stories tagging us both in with the hashtag #theplantedmindsetpodcast Terms and Conditions apply If you enjoyed this episode then please share to a friend as this will help grow the podcast organically. Thanks for listening Natasha x I’ll leave you with a quote by Josemaria Escriva ‘Compromise is a word found only in the vocabulary of those who have no will to fight’
April 26, 2021
Episode 13: Going skin deep on health and wellness with Jessica Lorion
Episode 13 is sponsored by SASSY10 an online program for ladies and busy mums who feel they have lost their way on the own fitness journey but remember how good they used to look and feel in their 20s. The program guarantees to #SculptAStrongerSexierYou in just 10 weeks and have you regain your SASSY! I'm delighted to have international guest Jessica Lorion, an American TV, film, and theatre artist from NY. She’s also the host and producer of The Mamas in Training podcast recording episodes with mamas, for mamas about being and becoming a mom. We talk openly about Jessica's own body trauma that has had an extreme effect on not just her daily life but also her desire to become a Mum. She openly shares the pain and suffering she experienced and through this, she sought to be her own best Doctor by firstly looking at her diet with curiosity and intent on what foods were triggering a flare-up, then adjusting and eliminating these to alleviate her symptoms. She shares her top 3 tips that helped the most in her journey to recovery. Often we can overlook the most simple things we can change first when we encounter any illnesses, diseases prior to seeking advice and solutions from those in a white coat. Whilst the medical profession is much needed and extremely valued for the most obvious reasons. It is important for us too, to take responsibility for our own health and wellness by ensuring we do the simple things such as getting 7-9hrs sleep every night, drinking 3-4litres of water every day, eating our fruits, vegetables and reducing our intake of sugar and highly processed foods to improve the quality and longevity of our lives. As always, I like to ask my guests some more questions on a personal level, so one of the questions I ask Jessica what her definition is of a great Mum. We then finish with the 15 question quick-fire round to see where she scores on the Planted Mindset podcast Leaderboard. You can find out more about Jessica and follow her on Instagram by clicking here. I’ll leave you with a quote by Thomas Parkinson 'You are never too good for anything. Always be willing to do everything'. We have another competition for you, this week's is the chance to win a free copy of my SASSY7Shred Program, that will reset your metabolism, boost your energy and kickstart your journey to regain your SASSY. So if you thought the episode was 5* then leave a written review about the Episode on iTunes stating what you enjoyed the most to be in the chance to win! The winner will be drawn at random and posted on @ThePlantedMindsetPodcast Instagram account the following week after the podcast has been aired. Entry requirements if you thought the episode was 5* Follow us both on Instagram Leave a written review of what you enjoyed most in the episode on iTunes Then snap a copy of this and share on your IG stories tagging us both in with the hashtag #theplantedmindsetpodcast
April 19, 2021
Episode 12 - The Extraordinary, Unordinary You with guest Simone Knego
My guest for this episode is a serial entrepreneur, keynote speaker, and best-selling author of the Extraordinary, Unordinary You. As well as wife, mother of 6 children and 3 dogs! Simone Knego. We talk about perspective, as she has dedicated a whole chapter to it in her book. We discuss why her trip to Ethiopia helped her thought processes on it. Perseverance, teamwork, kindness and thoughtfulness were pivotal lessons Simon learnt when climbing Kilimanjaro with the LiveStrong Foundation, so she expands on these and the amazing experiences she had and connections she made. At the end of her book Simone includes 20 valuable lessons for readers to take-away. We expanded upon lesson 15: 'You create your own reality' and she has definitely done that. Her story is truly inspiring, however Simone wants to impart through her own experience that everyone can find their own unique greatness. We talk about the importance of family and how they help keep you grounded, that we as parents also can learn valuable lessons from our children and why laughter is the best medicine to see you through the tough times. You can follow Simone on Instagram or check out her website here. Her book is available to buy in Amazon. I'll leave you with a quote by Bertrand Russell - 'To conquer fear is the beginning of wisdom'. So if you thought the episode was 5* then leave a written review about the Episode on iTunes stating what you enjoyed the most to be in the chance to win a kindle copy of her book. The winner will be drawn at random and posted on @ThePlantedMindsetPodcast Instagram account the following Monday after the podcast has been aired. Entry requirements if you thought the episode was 5* Follow us both on Instagram Leave a written review of what you enjoyed most in the episode on iTunes. Then snap a copy of this and share on your IG stories tagging us both in with the hashtag #theplantedmindsetpodcast Terms and Conditions apply If you enjoyed this episode then please share to a friend as this will help grow the podcast organically. Thanks for listening Natasha x
April 12, 2021
Episode 11 - Menopause Matters with guest Shelley Chapman
Am welcoming Shelly Chapman to episode 11. A Surgical Menopause Survivor, Speaker and author of Menopause Matters. She is helping women conquer their symptoms naturally, to look good, feel great and enjoy this new chapter of their lives. We go through the difference stages of the menopause and typically the ages in which they start. Shelley talks about some of the most prevalent symptoms along with suggestions, tips and remedies not just from her journey but also from the panel of experts she has onboard in her Menopause Membership site along with her growing community of menopausal women. You can find more about Shelley by following her on Instagram: Shelley Chapman (@shelley_menopause_help) • Instagram photos and videos You can purchase her book Menopause Matters via Amazon. https://www.amazon.co.uk/Menopause-Matters-Master-Survive-Thrive/dp/1999939905 If you want to be in with a chance to win her comprehensive A-Z guide of natural remedies and solutions then check out the competition entry details below: If you thought the episode was 5* then leave a written review about the Episode on iTunes stating what you enjoyed the most to be in the chance to win The winner will be drawn at random and posted on @ThePlantedMindsetPodcast Instagram account the following week after the podcast has been aired. Entry requirements if you thought the episode was 5* Follow us both on Instagram Leave a written review of what you enjoyed most in the episode on iTunes Then snap a copy of this and share on your IG stories tagging us both in with the hashtag #theplantedmindsetpodcast Outro Quote - I’ll leave you with a quote by Maya Angelou If you don’t like something, change it. If you can’t change it, change your attitude.
April 04, 2021
Episode 10 - Mark Reid renowned Health Coach, Energy Healer and Business Mentor delves deep into the 4D's that stop us being our best self! *Explicit Content*
Episode 10 of series 2 is a belter! So set aside some time, charge your phone and your headphones for this one. Grab a cuppa and sit back and enjoy! Listen to the phenomenal wisdom Mark has gained through his tumultuous life experiences, of which he shares a just a snippet in this episode for you to take away some valuable tips and actionable steps to improve your own health and wellbeing. Mark Reid is a business mentor, health coach, and energy healer who connects families to themselves and each other so they can live a life of freedom, deep connection and ultimate fulfilment. He has been lucky to work with some of the greatest educators in the world such as: Tony Robbins, Dr John De Martini, Dr Joe Dispenza to name but a few. Through Trysted Soul Healing Mark makes spirituality practical and accessible to all; so every person can accept their true self and fulfil their potential. This isn't for the faint-hearted or those with a fixed mindset but I highly recommend listening as the 4Ds of disease, depression, divorce and debt that Mark talks about have more than likely affected us or loved ones at some stage of our lives and are the contributory factors that stop us being our best self. He expands upon self mastery, loving relationships and conscious contribution that we all strive to achieve. You can find out more about Mark by following him on Instagram or Facebook and if you want to be in with the chance of winning a FREE coaching call with him, then check out the details below. So if you thought the episode was 5* then leave a written review about the Episode on iTunes stating what you enjoyed the most to be in the chance to win a coaching call with Mark to get to the root of your deepest dominant thought. The winner will be drawn at random and posted on @ThePlantedMindsetPodcast Instagram account the following Monday after the podcast has been aired. Entry requirements if you thought the episode was 5* Follow us both on Instagram Leave a written review of what you enjoyed most in the episode on iTunes Then snap a copy of this and share on your IG stories tagging us both in with the hashtag #theplantedmindsetpodcast Terms and Conditions apply If you enjoyed this episode then please share to a friend as this will help grow the podcast organically. Thanks for listening Natasha x 'When you change the way you look at things, the things you look at change' - Wayne Dwyer
March 29, 2021
Episode 9: Love your heart - Guest Sian Weedon explains why through her unique story
I'm delighted to be joined by Sian Weedon in this episode. She is a presenter, professional natural actress with experience in stage and film/tv, an entrepreneur running her own catering company and mum who has recently discovered she has a wobbly heart. She shares her own unique story and why we should truly love our own hearts. You can find out more and follow Sian on Instagram: https://www.instagram.com/sian_weedon/ I am excited to announce that we are launching a new competition. So if you thought the episode was 5* then leave a written review about the Episode on iTunes stating what you enjoyed the most to be in the chance to win a coaching call with Sian to dissect and understand your WHY; a 15 minute motivational pick-me-up! The winner will be drawn at random and posted on @ThePlantedMindsetPodcast Instagram account the following Monday after the podcast has been aired. Entry requirements if you thought the episode was 5* Follow us both on Instagram Leave a written review of what you enjoyed most in the episode on iTunes Then snap a copy of this and share on your IG stories tagging us both in with the hashtag #theplantedmindsetpodcast This offer is open to UK residents only Terms and Conditions apply If you enjoyed this episode then please share to a friend as this will help grow the podcast organically. Thanks for listening Natasha x ‘Don’t live the same year 75 times and call it a life’ - Robin Sharma
March 22, 2021
Episode 8: Are we living in dis-ease? Guest Karen Lee shares how we can eat well to live well
In episode 8 I am joined by guest Karen Lee also known as ‘The Sensitive Foodie’ she is a retired intensive care nurse, naturopathic nutritionist, author and speaker. She is passionate about the importance of the food-health connection, Karen promotes the benefits of eating a whole-food plant-based diet - for health, wellness and the wider world. Karen shares her own story and explains how stress affects the body, what inflammation is and how it’s caused and why our unique microbiomes so important and should be cultivated by the foods we ingest. By understanding how our bodies work can make it easier for us to understand why we should eat our fruit and vegetables (fibre). So Karen using her many years of ICU nursing skills simplifies what telomeres are and what we can do to ensure ours stay intake, but also explaining that it is never too late to start! Her book Eat well, Live Well offers practical advice and tips on the food types, cooking techniques and equipment required to help some-one looking to transition to a plant-based diet. SO I ask her to share some of these with us. We then delve into her role as an ICU nurse asking her to share a particularly memorable moment from her career. I could quite happily have listened to Karen all day as she explains things in such a relatable way. As we are all children in adult bodies, I chose to ask her what 3 life skills she would share with an assembly of primary school children and why? Then finishing with who her inspiration is right now and why? Karen then competed against the clock to answer the 15 questions on the quick fire round. Check out her time on www.nbefit.co.uk You can find out more and follow Karen on Instagram: https://www.instagram.com/the.sensitive.foodie/ I am excited to announce that we are launching a new competition. So if you thought the episode was 5* then leave a written review about the Episode on iTunes stating what you enjoyed the most to be in the chance to win a copy of Karen's book Eat Well, Live Well. The winner will be drawn at random and posted on @ThePlantedMindsetPodcast Instagram account the following Monday after the podcast has been aired. Entry requirements if you thought the episode was 5* Follow us both on Instagram Leave a written review of what you enjoyed most in the episode on iTunes Then snap a copy of this and share on your IG stories tagging us both in with the hashtag #theplantedmindsetpodcast This offer is open to UK residents only Terms and Conditions apply If you enjoyed this episode then please share to a friend as this will help grow the podcast organically. Thanks for listening Natasha x ‘Don’t live the same year 75 times and call it a life’ - Robin Sharma
March 15, 2021
Episode 7: Fad or Fantastic - Talking about diet with Food Scientist Gianluca Tognon and what it actually means!
In episode 7 I am joined from Sweden by Gianluca Tognon also known as ‘The Food Scientist’, he is also a Epidemiologist and Associate Professor in Public Health helping Companies create and promote healthier food products. We get stuck in on the top 5 nutrition facts that should know about whilst debunking the myth that there’s no perfect diet. Gianluca shares his dietary experiences growing up in Italy along with his expertise and knowledge on what someone should be aspiring to achieve for their own nutritional wellness. He expands upon what are the most important nutrients/vitamins/minerals we should be looking to including in our diet. He shares what is the biggest surprising factor (a-ha moment) he has come across that many people probably don’t know about or are not being told. I then ask some questions to find out a little more about Gianluca and was intrigued about his answers. So much so we will record a ‘spin-off’ podcast specifically for it! We then finish with the 15 questions quick fire round against the clock. You’ll need to check out his time on the Planted Mindset Quick Fire Round Leaderboard - www.nbefit.co.uk Find out more about Gianluca below: Website: https://www.gianlucatognon.com LinkedIn: https://www.linkedin.com/in/gianlucatognon/ Twitter: gianlucatognon Facebook: gianluca.tognon.4 If you liked this episode then take a screen shot and share and don’t forget to tag both Gianluca and myself. I’d be super grateful if you rate and leave a (hopefully a 5* review) on iTunes saying what you enjoyed the most. I have had and will continue to have some amazing guests on the show. So if you have a question that you would like me to pose to them then drop me a DM and I’ll bank it and ask the most appropriate guest. ‘We first make our habits, and then our habits make us’ - John Dryden Thanks for listening Natasha x
March 08, 2021
Episode 6: I chat with founder Brendon Bale of the world’s first vegan Rugby club Green Gazelles.
Given that rugby is an unforgiving sport on the body and synonymous with needing to be both strong and fast. You wouldn’t immediately pair it with veganism. Yet this is a mission of Brendon’s to not only promote the benefits of veganism than through this hard-hitting sport but also to partner with amazing companies and organisations whose eco-friendly missions align. Want to know what makes the Green Gazelles so special...then check out this episode. If you’re interested in buying their fabulous eco-friendly kit or joining their community then click on the link below https://www.greengazellesrugbyclub.com/partners or follow them on FB and IG under https://instagram.com/greengazellesrugby?igshid=1uqugogrt3zic If you liked this episode then take a screen shot and share and don’t forget to tag both Brendon and myself. I’d be super grateful if you rate and leave a 5* review on iTunes saying what you enjoyed the most. I have had and will have some amazing guests on the show. So if you have a question that you would like me to pose to them then drop me a DM and I’ll bank it and ask the most appropriate guest. Thanks for listening Natasha x ‘Life isn’t about finding yourself. Life is about creating yourself’ - George Bernard Shaw
March 01, 2021
Episode 5: A must listen if you want to include more plants into your diet!
Loved recording another episode with Glen John Jones to continue our plantbased discussion and also talk about his recent eBook release - ‘Know Your Plant-Based Foods: The go-to reference book for plant-based nutrition. A sequel to his first book Think and Grow Vegan which we talked about in episode #16 of the first series. Whether you’re vegan, plantbased or indeed a meat-eater, this handy download is packed with the nutrient content of almost pretty much any plant, fruit or vegetable. Glen gives a run down of what he typically eats on a plantbased diet to provide ideas and show that it’s easier than you think to hit your protein requirements! We finish with the quick fire round of 15 questions to be answered against the clock to see where he finishes on the Planted Mindset Podcast. You can find more about Glen here - http://www.thinkandgrowvegan.com/ and on Instagram - https://instagram.com/a glenjohnjones?igshid=1jsulqx28bexv If you liked this episode then take a screen shot and share and don’t forget to tag both Glen and myself. I’d be super grateful if you rate and leave a 5* review on iTunes saying what you enjoyed the most. I have had and will have some amazing guests on the show. So if you have a question that you would like me to pose to them then drop me a DM and I’ll bank it and ask the most appropriate guest. Thanks for listening Natasha x ‘Life isn’t about finding yourself. Life is about creating yourself’ - George Bernard Shaw
February 22, 2021
Episode 4: TJ Waterfall shares why plants are your secret weapon for your fitness goals.
In Episode 4 I am joined by my guest TJ Waterfall is a plant-based human biologist (BSc) and nutritionist (MSc) specialising in vegan and vegetarian nutrition to help clients reach their fitness potential. He is the Author of the The Plant-Based Power plan and has also co-authored two nutrition research papers which have been published in top scientific journals. We talk about why increasing your intake of plants is so beneficial but also why reducing the intake of meat/diary and eggs. He shares three of the biggest reasons why. We delve deeper into supplements, which ones we are deficient in and which ones are important for both meat eaters and plant eaters. We expand on how a plant-based diet can positively improve fitness goals and TJ provides actual examples of top athletes that have switched to a plant based diet who have achieved incredibly results. He therefore offers 3 simple strategies that can be implemented to improve energy levels to help you get closer to your own fitness goals. We finish with the fun quick-fired round of 15 random questions against the clock to see where he features on The Planted Mindset Leaderboard. You can find out more about TJ here: https://www.meatfreefitness.co.uk/tj-waterfall-vegan-nutritionist His Instagram account is: https://www.instagram.com/tj_waterfall/ Check out where he featured in the Leader board - https://www.nbefit.co.uk/the-planted-mindset-leaderboard If you liked this episode then take a screen shot and share and don’t forget to tag both TJ and myself. I’d be super grateful if you rate and leave a 5* review on iTunes saying what you enjoyed the most. I have had and will have some amazing guests on the show. So if you have a question that you would like me to pose to them then drop me a DM and I’ll bank it and ask the most appropriate guest. Thanks for listening Natasha x ‘Life isn’t about finding yourself. Life is about creating yourself’ - George Bernard Shaw
February 15, 2021
Episode 3: Guest Brian Keane shares some valuable tips on how to cultivate a strong mindset and why you could be using COVID as yet another excuse!
* Explicit Content- Parental Advisory* Episode 3 is a super special one for me! As I was delighted to be joined by Brian Keane for this episode. He has had a big influence over the last 3-4 years on me with both my personal goals but also my professional ones. So naturally we went deep on mindset, belief systems and much much more! Brian is a successful online fitness coach, nutritionist and best selling author/ speaker of ‘The Fitness Mindset’ and ‘Rewire Your Mindset’ and host of the hugely popular BKF Podcast. We talk about how you can rewire their mindset and Brian offers 3 important strategies (listed below) that you can adopt to start the process: *Know where you are - YOUR starting point (Your target self) *Know where you are and where you want to go/ Take Ownership *Make sure your ladder is against the wall ‘DON’T FOOL YOURSELF AND YOU ARE THE EASIEST PERSON TO FOOL.’ - Richard Feynman We explore the elephant in the room of COVID and how that has affected people in more ways than they realise and how Brian keeps motivated and personally deals with tough decisions/set-backs. Then we have some fun with the Quick-Fire Round where Brian answers 15 random questions against the clock to see where he features on The Planted Mindset Leaderboard. You can find out more about Brian and listen to his podcasts - https://briankeanefitness.com/ Check out where he featured in the Leader board - https://www.nbefit.co.uk/the-planted-mindset-leaderboard If you liked this episode then take a screen shot and share and don’t forget to tag both Brian and myself. I’d be super grateful if you rate and leave a 5* review on iTunes saying what you enjoyed the most. I have had and will have some amazing guests on the show. So if you have a question that you would like me to pose to them then drop me a DM and I’ll bank it and ask the most appropriate guest. Thanks for listening Natasha x ‘The only limit to our realisation of tomorrow, will be our doubts of today. - Franklin D. Roosevelt
February 08, 2021
Episode 2: Talking with Dr. Yami Carzorla-Lancaster on how to raise vegan/plant-based children, intuitive eating & HAES
So we have a new format for this season's podcasts with the first section talking with my very special guest Yami Carzorla-Lancaster - a Doctor in paediatrics and lifestyle medicine, a successful author/speak and host of the Veggie Doctor Radio about raising vegan/plant-base children. Discussing how to incorporate intuitive eating into your lifestyle and what HAES (health at any size) actually is. The second part we delve a little deeper on a personal level to find out more on what makes Dr. Yami 'tick' and then finish with a fun quick-fire timed round of 15 questions to be included in The Plantbased Podcaast Leaderboard. Dr Yami is currently top with a time of 01:50.90 You can find more about Dr.Yami here I hope you enjoyed this episode as much as we did. If so please rate, share and review on iTunes to help more people who are transitioning to a plantbased diet, be able to find it.
February 01, 2021
Episode 1: How to go plant-based on a budget
Delighted to bring you Episode 1 of Season 2 and what a better way to start than with guest Stefanie Taylor owner of ZestForever and the hugely popular Facebook Groups - Plantbased Diet & for BUSY People and Plantbased Diet & Fitness for BUSY People. This is a very friendly and informal chat where we discuss how to transition to a plantbased diet on a budget and much much much more! Follow @ZestForeverFit on Instagram or join their popular Facebook Book Groups by clicking on the link below. You’ll also have the opportunity to download the FREE ZestforeverFit Top 10 plantbased Budget Foods eBook -> https://linktr.ee/Zestforeverfit
January 25, 2021
Episode 52: Why you need to put yourself first as a Mum!
I recorded this episode on the back of a blog post I had written and prior to the UK Lockdown 3.0 but it is more pertinent now than ever! I'm sure every Mum will not be embracing the fact with open arms that their children will need to be 'home schooled' again! For your sanity I share 5 self care tips that will optimise your health and wellness and keep harmony in the family unit! 1. Take time out can actually improve your happiness - this is essential for EVERYONE'S well-being right now!!! 2. Plan your nutrition in advance - probably an easier task with only being able to go to the shops for essentials 3. Make an exercise routine that you'll stick to - don't let your fitness slide as this is what will keep you SANE! 4. Create a culture of accountability - it will help you stick to your goals (yes they do still matter!) 5. Make sleep a priority - why not...it's the biggest natural break from it all, where your body and mind have a chance to recover! Naturally the next few months are going to challenge us to another new level which is why it's important more than ever for all concerned to keep to a routine, stay fit and eat healthily so we don't drag ourselves through but we thrive and come out of this even fitter, stronger and ALIVE! If you enjoyed this episode or if you have any questions/topics you would like me to share, then feel free to drop me a DM and let me know. Do please like, rate and review on iTunes to help this episode reach more people. When you leave a 5* review, snap a picture and share to your social media, tag me in and you will receive a FREE 15 Discovery call where I'll see if I can help you with some tips/advice on your own transformation journey. Remember your health is your greatest wealth. Stay Safe! Thanks for listening :) Natasha x
January 05, 2021
Episode 51: 21 Questions answered by me
In episode 51 I answer 21 questions on a variety of topics that are not just fitness related! So if you want to find out a little more about me then check this episode out! We all remember where we were on 9/11/2001 and I share my answer along with some unusual answers to the 21 questions! If you enjoyed this episode or if you have any questions/topics you would like me to share, then feel free to drop me a DM and let me know. Do please like, rate and review on iTunes to help this episode reach more people. When you leave a 5* review, snap a picture and share to your social media, tag me in and you will receive a FREE 15 Discovery call where I'll see if I can help you with some tips/advice on your own transformation journey. Remember your health is your greatest wealth. Stay Safe! Thanks for listening :) Natasha x
December 29, 2020
Episode 50: My top 5 transformation tips
So I'm delighted to share episode 50 with you all. Thank you to each and everyone that has listened to the show! 2020 has been a difficult year for us all but it is those who choose to find a way are the ones that will flourish. As the saying goes 'Every adversity carry's a seed of greater or equivalent benefit'. Therefore I chose to embrace two challenges through two lock-downs! To do my first 'shred' through the Summer (definitely the better time of year I felt) and my 1st 'bulk' (well phase 1 as it take a long time to build some muscle!). I share with you the things I have learnt not just on both these transformation journeys but what I have learnt throughout my fitness endeavours: 1. You're never too old to change/improve 2. Mindset is everything 3. It's all about consistency 4. How to achieve a body transformation/weight-loss 5. Don't be afraid to build muscle If you enjoyed this episode or if you have any questions/topics you would like me to share, then feel free to drop me a DM and let me know. Do please like, rate and review on iTunes to help this episode reach more people. When you leave a 5* review, snap a picture and share to your social media, tag me in and you will receive a FREE 15 Discovery call where I'll see if I can help you with some tips/advice on your own transformation journey. Remember your health is your greatest wealth. Stay Safe! Thanks for listening :) Natasha x
December 22, 2020
Episode 49: gets deep talking about depression, anxiety and (even) suicidal thoughts from a male perspective with Ryan Holder
For episode 49 I’ve pleased to be able to welcome my guest Ryan Holder, a Personal Trainer, Online Coach, Nutrition Expert, Mindset Coach, owner of LNP Coaching, With over 10 years worth of industry he has transformed 100s of people’s lives, despite having suffered himself with depression and anxiety since a teenager. We talk about his 60km walk for @MovemberUK raising money for prostate cancer, testicular cancer, mental health and suicide prevention. As well as facing your fear by doing things that scare you and his 2020 skydive. We delve into mental health issues of anxiety and depression and why setting goals is an important way to challenge ourselves to help overcome them. Ryan uses the Boss4 model - Body, Biz, Being and Balance. Why the strategy of thinking positively and celebrating our wins can actually help us feel more positive and happier as a person. The books mention in the episode: Loving what is - Byron Katie The art of being brilliant - Andrew Cope & Andy Whittaker. You can find more about Ryan here: LNP Coaching Facebook Instagram If you found this episode useful and if you believe that it will help some-one you know/love then please do share. By leaving a review on iTunes you will help this podcast reach more listeners. You can find me on Facebook and IG under @nbefitPT and @SASSYin10 on LinkedIn here if you want to drop me question. Stay healthy, stay safe! Natasha x
December 14, 2020
Episode 48: Why it is about sexy and not skinny - Guest appearance on the Progressive Mindset podcast
I was delighted to be asked to be a guest again on Natalie Pott's Progressive Mindset Podcast. We talk all about the importance of feeling strong not skinny. How important it is to focus on the process to the long term goal. Why you should stop worrying about others and comparing yourself. The value in investing in yourself for the long term and not seek short term gratification. Thank you for listening to the episode, if you enjoyed it and taken value then please share with others. By leaving a review on iTunes you will help this podcast reach more listeners. Feeling sluggish, tired and out of shape? If you want to regain your SASSY, then follow my new page on IG SASSYin10 and FB here. You can also find me on Facebook and IG under @nbefitPT and on LinkedIn here if you want to drop me question. Stay healthy, stay safe! Natasha x
December 07, 2020
Episode 47: Dr Jodie Booth shares valuable tips on how to improve your posture
Delighted to welcome Dr Jodie Booth as my guest on episode 47. She is a qualified biochemist, massage therapist, personal trainer and Director of Rejoove.me as well as a super inspiring fitness fanatic.
November 30, 2020
Episode 46: How to overcome obstacles, transform your body and your life by changing your mindset with SPR's Scott Harrison
In episode 46 I'm delighted to welcome Scott Harrison as a guest. He is The Six Pack Revolution Founder/Coach, Author, Personal Trainer, Nutritional and Motivational Coach and proud Father of three with the latest addition with the birth of his second Son to the family. We talk about his own transformational journey that not only saw his physique go from 'Dad Bod' (his words!) to 'shredded', but how it literally changed his life and career with the creation of the highly successful online fitness program and company The Six Pack Revolution (SPR) which boasts impressive results of transforming thousands of people's physiques along with their mindset. We talk about the power of manifestation and why he urges every participant to read 'The Secret' by Rhonda Byrne and why he believes everyone should experience 'the magic' of day 75 on the program at least once in their life. Building a resilient mindset comes from overcoming obstacles and not giving up which are key points that he is keen to impart throughout program journey. This is truly an inspiring episode that shows anything is possible if you believe but also if you are prepared to do whatever it takes to achieve it. Scott is keen to share his message to not just adults but also the younger generation and has written his debut children's book 'Grumpy Gorilla and Happy Hippo - A positive tale for all to read. He leads by example in following the SPR plan, no doubt you'll see his most recent amazing results on IG and FB, as he will be doing a photoshoot the week that this episode goes live. If you found this episode useful and if you believe that it will help some-one you know/love then please do share. By leaving a review on iTunes you will help this podcast reach more listeners. You can find me on Facebook and IG under @nbefitPT and on LinkedIn here if you want to drop me question. Stay healthy, stay safe! Natasha x
November 22, 2020
Episode 45: Changing habits to change your life with Canadian's Mike Sobkiw
Episode 45 is with my guest and former Mastermind mentee Mike Sobkiw aka the 'FitfunFather' on his Podcast, Personal Trainer and Nutrition Coach based at 360 Fitness in Alberta Canada. Mike's journey has enabled him to fully understand his clients and help them to adopt new behaviours of change to achieve their fitness goals. Often there can be a catalyst in wanting that change, so we discuss Mike's reasons and how long it took him and what he learnt about himself along the way and ultimately how this change brought about a whole new career for him. Fitness should be a celebration of what your body can do and not a punishment of what you ate! You can find out more about Mike below Instagram: Fitfunfather Podcast: Fitfunfather If you found this episode useful and if you believe that it will help some-one you know/love then please do share. By leaving a review on iTunes you will help this podcast reach more listeners. You can find me on Facebook and IG under @nbefitPT and on LinkedIn here if you want to drop me question or are would like to work with me. Stay healthy, stay safe! Natasha x
November 16, 2020
Episode 44: UK Lockdown 2.0 is upon us. Q&A episode around mindset to help you through
We've been here before, only this time we know how hard it is. However, don't let it control you! Learn to control the 'controllables' which is your fitness, nutrition and mindset. In this episode I share some questions I have received from clients that will hopefully help you in this next stretch! Your greatest wealth is your health even more so now. It has been studied that those who embark on a fitness/weightloss program in November are statistically more likely to succeed than those who start in January. Why wait..you've got nothing to lose (but weight) and everything to gain (your health and wellness). I hope you find this episode useful and if you believe that it will help some-one you know/love then please do share. By leaving a review on iTunes you will help this podcast reach more listeners. You can find me on Facebook and IG under @nbefitPT and on LinkedIn here if you want to drop me question or are would like to work with me. Stay healthy, stay safe! Natasha x
November 09, 2020
Episode 43: How to help yourself during the pandemic with positive lifestyle changes to help improve your gut health
I’m delighted to welcome Dr. Vincent Esposito as my guest on episode 43 to talk about the importance of good gut health. He’s a board-certified chiropractor and nutritionist based in NY, founder of the INSIDE OUT Health & Wellness website, Co-founder of EVOK Health and Co-Host of The Art of Eating Podcast. He uses his expertise in functional medicine principles to help investigate and identify underlying factors causing chronic illnesses for his clients. He is passionate about plant-based nutrition and shares the latest information on whole foods plus recipes and more on his YouTube Channel. Vincent gives his own experience of digestive issues and how he managed to overcome them by evolving his diet to include more fibre and then ultimately becoming plant-based. Not only did he eliminate certain allergies he had been suffering with, he also lost weight in the process. We talk about the Gut/Brain connection and how gut health can play a role in anxiety, depression (and especially inflammation). In addition to the importance of fibre and how everyone's gut microbiome (GM) is unique to them. So any dietary changes made need to be monitored and done slowly to establish what the gut of each individual can tolerate using the 4R protocol (4 steps to repairing the gut) REMOVE/REPLACE/REINOCULATE/REPAIR Vincent discusses what people can do to get their body functioning optimally which is of paramount importance during COVID-19. Here's Vincent's website - https://insideouthealthwellness.com/ You can find also find him here below: Instagram Youtube Facebook LinkedIn I hope you find this episode useful and if you believe that it will help some-one you know/love then please do share. By leaving a review on iTunes you will help this podcast reach more listeners. You can find me on Facebook and IG under @nbefitPT and on LinkedIn here if you want to drop me question or are would like to work with me. The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
November 01, 2020
Episode 42: Stefanie Taylor from ZestForever opens up on how she failed twice before becoming fully plant-based
Stefanie Taylor runs ZestForever and has built up a highly successful Facebook group - Plant Based Diet for Busy people supporting over 40 thousand members with guidance, tips and fast easy recipes to help them to successfully transition their diet to becoming fully plant-based. We talk openly about why she wanted to go plant-based and how she failed at her first attempts, the hurdles she faced and what she has learnt over the last four years. It's not about perfection but a journey of learning and research. Stefanie has used this knowledge to solve a problem to help others avoid the pitfalls and obstacles she faced along the way. Undoubtedly everyone will have their own reasons for adopting a plant-based diet but the results are truly remarkable with hundreds of members posting their weight-loss success but even better than that! They have eradicated many allergies, inflammation and reversed Type II Diabetes. Yet many people struggle in knowing what macros each meal should contain and need help and inspiration on what to cook. Understanding this Stefanie and excited to announce that we have joined forces to launch the ZestForever Fit and Thrive 12 week program to help people smoothly and successfully make the switch to not only feel better but to increase their longevity and truly become fit for life with a guided nutrition and fitness plan. Click here to join the Plant based diet for busy people Facebook Group https://www.facebook.com/groups/2236734306384397/?ref=share and the Sister Plantbased Fitness and Nutrition Group https://www.facebook.com/groups/zestforeverfitandthrive/?ref=share
October 25, 2020
Episode 41: Are we losing our minds? Five strategies to help cultivate a resilient mindset
In Episode 41 I wanted to talk about mindset. As I feel that everyone I speak to lately appears to be dealing with high levels of stress and worry about their health and their families as well as finances and what the future may hold. Anxiety and depression are definitely more prevalent and I wanted to produce this episode to firstly show empathy in that you are not alone but also to offer some helpful strategies that you can implement to help you keep on top of things from a mindset perspective. Often we suffer in silence alone when if we opened up not only would we be releasing our stress, but we are also letting others know that it's ok to not be ok! Whilst we can't control what is happening out there, we can control how we act, what we do and this in turn will ultimately impact how we feel. As the saying goes 'control the controllables'. Here are 5 strategies that can help build that mental resilience and support us with our health and wellbeing. 1. Acceptance 2. Support & connection 3. Exercise 4. Diet and hydration 5. Mindfulness and relaxation I hope you find this episode useful and if you believe that it will help some-one you know/love then please do share. By leaving a review on iTunes will help this podcast reach more listeners. You can find me on Facebook and IG under @nbefitPT and on Linkedin: Natasha Evans if you want to drop me question or are would like to work with me. The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
October 19, 2020
Episode 40: Am I too old at 45? Guest appearance on the Progressive Mindset Podcast
I was delighted to be invited to record an episode (no. 22) with Life Coach Natalie Potts on her Progressive Mindset Podcast to talk about my own self development journey and that you are never too old to do what you love. We discuss the hurdles, sacrifices and juggling act required, the importance of mindset and surrounding yourself with the right people. If you have enjoyed this episode then please do let me know by rating it on iTunes and leaving a review as this will help the podcast reach more listeners. You can find me on Facebook and IG under @nbefitPT and on Linkedin: Natasha Evans if you want to drop me question or are would like to work with me. The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
October 12, 2020
Episode 39: The single most important thing you need to know about your gut health and your immunity
So pleased to welcome back Claire Brooks as a guest on the Planted Mindset Podcast. We spoke at the start of lockdown (Episode 11) on the health of our gut and how this can affect the rest of our body. Qualified dietician, nutritionist and naturopath Claire joins me on this episode to delve deeper into the importance of good gut health and what we can do to help improve our bodies immunity. She gives simple but actionable steps that can be taken to enable us to be in control of our own health by what we eat and uniquely what our bodies absorb. Sleep and exercise are essential prerequisites for good health but equally by understanding how our bodies work and the interlinking of the gut/brain connection will help us especially through this COVID pandemic from a mindset perspective too as mental health often gets overlooked. Fuel your gut well with foods to feed your brain right Follow Claire by clicking the links below if you are interested to learn more on how you can improve your own health and wellness. Website: www.clairebrooks.co.uk Instagram; clairebrooksbsc If you have any questions you would like me to answer and be featured on the podcast. Then leave a review on iTunes and then drop me a DM with a screenshot of the review and your question to @nbefitPT on Instagram or Facebook. 'The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
October 05, 2020
Episode 38: For beginners - How to build your own fitness program
With so much information out there on what to eat, how to train including unlimited free workouts and meal plans ready at our fingertips, actually can cause 'analysis paralysis' or even overwhelm with too many conflicting variables. In this episode I break it down in five simple steps how you can build and adhere to your own workout plan (which because you created it) are more likely to stick to it. Variety may be the spice of life but when you are looking to body 'tone' 'sculpt' and/or lose weight then consistency is King (or Queen!) By incorporating resistance training (bodyweight or with weights) into your weekly routine, you will not only become fitter, stronger in both body and mind but you'll burn 'extra' calories whilst you rest and repair those muscles! If you have any questions you would like me to answer and be featured on the podcast. Then leave a review on iTunes and then drop me a DM with a screenshot of the review and your question to @nbefitPT on Instagram or Facebook. 'The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
September 27, 2020
Episode 37: Fitness, Nutrition, Mindset Q&A
In this episode I answer some questions particularly around fitness and nutrition put forward by my clients, Instagram followers and Facebook group members. I discuss why there can be a fluctuation in weightloss, what to do to overcome food cravings at certain times of the month and should you rest if your muscles are sore after working out. I also talk about the importance of accountability when aiming for a specific goal and why you can't rely on motivation and willpower alone!. If you have any questions you would like me to answer and be featured on the podcast. Then leave a review on iTunes and then drop me a DM with a screenshot of the review and your question to @nbefitPT on Instagram or Facebook. 'The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
September 21, 2020
Episode 36: When you want to throw in the towel
This episode is a little pick me up for when times get tough...and they do! Whatever the goal, it will never be plain sailing as there will always be obstacles, lack of motivation, sometimes even self belief on what you can achieve. However it's not actually the destination that gives the biggest result but the journey along the way that counts the most. We learn so much more about our own tenacity, resilience and discipline when life knocks us down. In this episode I talk about the 'Valley of disappointment' that we all have to encounter and it's only the people that grit their teeth and keep going that make it to the other side. For those of you that do, you are in the champions of success and your victory is so much sweeter because of all the hardships you have had to overcome. Remember if you can believe then you can achieve, as anything is possible. For me that was proved when I ran two marathons (my first and second) within 8 days of each other despite others (including seasoned marathon runners) saying that it wasn't a good idea! As I tell my clients....you just have to keep putting one foot in front of the other and don't give up! To win a FREE Coaching Call with me to see if/how I can help you just rate, share and leave a 5* review of the podcast on iTunes and drop me a DM when done to get yours booked in. For more info follow: @NbefitPT on Instagram and Facebook. 'The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
September 14, 2020
Episode 35: Cultivating the right mindset to alter your fitness and nutrition beliefs and habits!
Pleased to welcome both Daniel & James Rothwell from Alta Performance onto the Planted Mindset Podcast. Daniel previously worked as a sports scientist and strength and conditioning coach in professional football and a rehabilitation instructor with the British Armed Forces. He is currently completing a PhD in rehabilitation science and engineering at Loughborough University, sponsored by the Royal Centre for Defence Medicine. James is a qualified experienced personal trainer, strength & conditioning specialist, he runs a High Performance Conditioning facility at the University of Salford to help people get healthy, become stronger and to perform better. They have built the AltaPerformance App for both personal trainers and clients to track their fitness and nutrition with the world's first nutrition feed. We discuss some simple tips to help people with changing their daily beliefs and habits but also how to combat poor diet choices and eating habits when injured. You can watch their content on Youtube and find them on Instagram here.
September 07, 2020
Episode 34: UK finalist Classic Bodybuilder Courtney Jerome talks about how his biggest struggles have given him his biggest gifts!
Mindset is everything...Courtney Jerome hasn't just used it to propel him to one top four finallist positions in Classic Bodybuilding but four in 2018. He is a true inspiration ( I like to think of a UK version of Dave Goggins) as he has turned his life around completely having had a difficult upbringing that led him down the wrong path of drink and drugs. Yet at the age of 22 he realised he indeed did have a choice to only change his mindset but also his body. He now coaches young professionals to do the same by his genuine compassion, empathy, knowledge and guidance. Follow Courtney on Instagram to see the amazing transformations he has helped empower his clients to achieve. To win a FREE Coaching Call with me to see if/how I can help you just rate, share and leave a 5* review of the podcast on iTunes and drop me a DM when done to get yours booked in. For more info follow me on Instagram and Facebook. 'The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
August 31, 2020
Episode 33: Do you have weak 'lazy' glutes?
In episode 33 I'm delighted to be joined by Rachel Frances Thomson, Specialist Biomechanics Coach and Managing Director of Biomechanics Education to discuss the topic of weak 'lazy' glutes. Rachel is an expert in the fields of health, sport, fitness and education. Her special interest is biomechanics where she teaches fitness and medical professionals how to screen and provide exercise interventions to prevent and manage injury as well as improve performance. Spending vast amounts of time sitting can alter your posture over time and weaken your gluteal muscles, which can become apparent through telltale signs of decreased hip mobility, lower back, knee or ankle pain. Rachel offers some simple strategies to help you become a 'fidget pants' as any static posture whether sitting or standing for prolonged periods of time is not good for the body. Alternating your posture throughout the day will help your body maintain the mind/muscle connection to keep your muscles 'firing'. Whilst strength work may help with weak glutes, Rachel explains that these weaknesses can also be caused by compensations made by the body. Therefore she suggests some easy and simple ways to incorporate more daily movement to reduce the negative effects of being static. Furthermore she talks about functional and structural assymetry that can happen to the body and recommends improving the quality of movement using mobility, flexibility and Muscle Energy Techniques. A definite 'must listen' if you want to improve your movement and reduce those niggling aches and pains. Check out the Biomechanics Education YouTube Channel for more helpful video demonstrations and workshops. You can follow Rachel on Instagram: biomechanics_education Or check out the website : https://www.biomechanicseducation.com/
August 24, 2020
Episode 32: Why you should lift weights
Our strength decreases as we age as our muscle mass peaks in our 30s after which it slowly declines (5% every decade). Often I hear women say they don't want to lift weights because they don't want to get 'big and bulky' (but this is based on your body frame and genetics but it would take a serious amount of lifting and time...so don't fear as this is not going to happen!) However, what you will achieve is more body definition and body tone as well as the following benefits: Increasing your longevity Reducing your risk of chronic diseases Burning more calories by EPOC Preventing cognitive decline and keeping the brain healthy However 75% of the UK population not performing muscle strengthening activities twice a week (which the UK health guidelines recommend). Whether you are looking to tone up or lose some body fat having a goal to aim for is 100% going to help motivate you and keep you on track when the going gets tough (and it does!) Investing in a Coach to help you achieve your goals is one of the best investments you can make. If you want to start but are not sure where or how and don't want to join a gym...then DM to find out more about my Health&Wellness100 Program which can be done from the comfort of your own home. To win a FREE Coaching Call with me to see if/how I can help you just rate, share and leave a 5* review of the podcast on iTunes and drop me a DM when done to get yours booked in. For more info follow: @NbefitPT on Instagram and Facebook. 'The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
August 17, 2020
Episode 31: Why do a Cover Model Shoot
In episode 31 I talk about my recent Cover Model Shoot (which I completed at the age of 47!) and why I think everyone should do it at least once! I break it down into 4 areas: 1. Your reason 2. How to do it 3. The Journey 4. The Result It will undoubtedly teach you more about yourself but it will also show you what you are capable of. I wanted to inspire both men and women that YOU can do it! You don't need a gym - I did all my workouts from home during lock-down. That it really is down to your nutrition - I did it plant-based and ate super-clean! Whether you are looking to tone up or lose some body fat having a goal to aim for is 100% going to help motivate you and keep you on track when the going gets tough (and it does!) Investing in a Coach to help you achieve your goals is one of the best investments you can make. To win a FREE Coaching Call with me to see if/how I can help you just rate, share and leave a 5* review of the podcast on iTunes and drop me a DM when done to get yours booked in. For more info follow: @NbefitPT on Instagram and Facebook. 'The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
August 10, 2020
Episode 30: My Cover Model Shoot journey with guest Dr Chris Spearman
Absolutely thrilled to be hosting episode 30 with no other than Dr Chris Spearman, founder of Spearman Fitness, Fitness Coach Freedom, host of The Shred with Science and Fitness Coach Freedom Podcasts. Chris has helped thousands of people to get in cover model shape but one of his many talents is seeing other people's potential and harnessing this by showing them what is possible when they believe in themselves! We discuss my first ever podcast recording on his FCF podcast (episode 30) back in November 2019 and my journey from then to having completed my first Cover Model shoot done two days prior to this recording (on a plant-based diet) at the age of 47! A memorable day for me, not just because I'll have the photos forever but for what it taught me about myself along the way. I feel that age is just a number and if you believe...you can achieve! Hopefully this will help empower both men and women, especially Mums and Dads that you can get in the best shape of your life at whatever age if your WHY is strong enough! As a member of the FCF Mastermind Chris has not just propelled me forward on my own fitness goals but as a mentor is helping me with his amazing team of coaches along my fitness coach journey by the continuous knowledge, influence, guidance, motivation and support to help me understand, educate and inspire my clients to be the best versions of themselves. You can follow Chris on Instagram: @spearmanchris @fitnesscoachfreedommastermind @covermodelacademy Listen to our first episode together here. For more info follow: @NbefitPT on Instagram and Facebook. If you enjoyed this episode then please rate and leave a review on iTunes and share the link to your family and friends. As this will help with the algorithm for others to find the show. 'The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
August 03, 2020
Episode 29: What is cardio and why should you do it?
In this episode I explain simply what cardio is, why we need to do it and how much we should be doing per week. I also delve into the different types and the energy systems they use and what would be best suited to your goals. If you are just starting out on your fitness journey or want a brush up on what's best for you then take a listen. For more info follow: @NbefitPT on Instagram and Facebook. If you enjoyed this episode then please rate and leave a review on iTunes and share the link to your family and friends. As this will help with the algorithm for others to find the show. 'The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
July 27, 2020
Episode 28: Are you facing your fear?
In this solo episode I talk about FEAR and how it can hold you back from doing the 'do' and following your dreams. Inspired by Mel Robbins and her book: Take Control of your life I talk about some of the strategies your can take to help you when you can feel 'that physical reaction occur' when faced with a difficult task/decision. Our bodies are quick to give a response through our central nervous system (CNS) even before our brains have engaged as a survival mechanism called the 'Fight or Flight' mode. However, if the situation isn't actually threatening, you can ride this feeling and emotion out as it calms down after 90secs! This is when you can decide to halt that emotion and use logic instead to deal with the issue. As she states you can either be 'pulled by your dreams or pushed by your fear'. Ultimately the fear we feel is self-generated by our 'thinking too big' ! This can be broken down by just focusing on one positive step today that will help you get there. Remember dreams need to and should be fluid but if you just keep moving forward you will succeed. For more info follow: @NbefitPT on Instagram and Facebook. If you enjoyed this episode then please rate and leave a review on iTunes and share the link to your family and friends. As this will help with the algorithm for others to find the show. 'The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
July 20, 2020
Episode 27: Gyms to re-open - Will you be returning?
As we move into yet another 'new normal', will you be rejoicing at the prospect of the gyms re-opening or are you happy with your new home workout regime? Obviously there are benefits on both sides which is shown in the YouGov Poll conducted mid-April with 54% of respondents stating that they plan to do both options once the gym doors re-open. However, even prior to Covid-19 some people have felt insecure and anxious about joining a gym, with increased levels of anxiety from not knowing how to use the equipment to feeling like they are being watched or even worse judged! Online training therefore has afforded these individuals a valuable alternative providing not just privacy, but flexibility and a more time efficient method of working out. Online classes have performed exceptionally well during lock-down highlighting that a gym isn't necessarily required when wanting to get fit. The positive feedback I have received from my clients and from my Instagram Live workouts shows that out of every adversity bears an opportunity of equivalent benefit. Also, with 76% of people saying that they wanted to improve their fitness and well-being as a result of Covid-19, undoubtedly many will be sticking with online classes and Zoom Personal Training being a risk-free option. Come and join me for a fun, fast 30min HIIT class on Mondays at 18:15 and see for yourself that you don't need a gym to get in a good workout! Exciting times too, as I will be sharing soon a new development in the pipeline for an interactive workout with a difference. For more info follow: @NbefitPT on Instagram and Facebook or check out www.nbefit.co.uk DM for more info on my Health&Wellness100 online program that will not only having you looking different on the outside, it will have you feeling different on the inside too! If you enjoyed this episode then please rate and leave a review on iTunes and share the link to your family and friends. As this will help with the algorithm for others to find the show. 'The greatest wealth is your health and is not truly valued until sickness finds you!' Stay healthy, stay safe! Natasha x
July 12, 2020
Episode 26: 'SkinnyJab' - Friend or foe for fat loss?
This is episode is on quite a controversial topic but one that I wanted to cover from both angles as a certified personal trainer, however please note this is purely based on my opinion and I am NOT a qualifies dietician or nutritionist. SkinnyJab is reported to help people lose weight by way of daily injections alongside a specific nutritional diet and workout protocol. I discuss what the drug is, how it works and why some-one would use it, what its efficacy is along with side effects and also the cost. Personally I believe that a healthy diet coupled with cardio exercise and strength training is the most sustainable way to achieve health, wellness and longevity. In summary 'losing weight in the correct manner and at a suitable pace will ultimately mean it will stay off in the long run'. Liraglutide for weight management study: https://www.ncbi.nim.nih.gov/pmc/articles/PMC5358074/ Thanks for listening ;) If you enjoyed this episode then please rate, review and share to help the channel grow. You can follow @NbefitPT on Instagram and Facebook for all things fitness, nutrition and mindset-based. Drop me a DM if you want to know more about my Health&Wellness100. Join my Facebook community for free where you can join a community of like-minded people keeping one another motivated and accountable.
July 05, 2020
Episode 25: Perplexed by Plant-based nutrition? Avid plant-based blogger and fitness enthusiast Stefanie Taylor shares her secrets
Stefanie Taylor runs an immensely popular plant-based diet FB Group (that she only started late last year) for busy people however, it has surpassed 25k members already and is growing daily. We discuss why she started it, her own journey and in her opinion what are the biggest struggles people encounter when trying to adopt a plant-based diet. However, If people can overcome these obstacles then the results received are amazing based from the Group posts from the members! She also runs her own website ZestForever bringing you information on plant-based eating, tips, guides, recipes, meal plans and everything you need to achieve a plant-based lifestyle. (Unfortunately the heat got the better of my pc again at 30 degrees and caused a short interruption) however, we just reconvene where we left off). If you are on the fence or just in the contemplation stage then this episode is definitely worth a listen, but equally is valuable to any established plant-based eaters. If you want to check out her website or join her closed FB group then click on the links below: https://www.facebook.com/groups/2236734306384397 https://zestforever.com/ For more info on my plant-based my transformation journey then follow me on Instagram. https://www.instagram.com/nbefitpt/ If you are looking to improve your own body on the outside and in then drop me a DM or check out my website: https://www.nbefit.co.uk/ If you enjoyed the episode then please like, rate and review on iTunes as this helps people find the podcast and I will send you a copy of my FREE plant-based e-Book. Just drop me a DM with the word 'plant' and it will be sent over to you. Thanks for listening Natasha x
June 29, 2020
Episode 24: Lock-down caused you to lose your motivation mojo?
If we all know that exercising and eating healthily are good for us then why do we at times find it so difficult? In this episode I discuss some useful tips on how to get the fire going again with your motivation but also delve into why just willpower alone isn't enough! If you want change you have to take action by working on your mindset first, then everything will fit in its place. The most important goal is to be healthy, happy and fit for life. Thanks for listening ;) P.S If this episode has helped you personally then please like, share and leave an iTunes review. All 5* reviews will win a free Discovery call with me to see if/how I can help you. P.P.S Follow @NbefitPT on Instagram/ Facebook for all things fitness, mindset and nutritio
June 22, 2020
Episode 23: Looking at easy lifestyle nutrition changes with Personal Trainer and Chef Luke Fishpool
Are you wanting to make a lifestyle change to lose the lock-down pounds and feel fitter and healthier in the process? Always great to catch up with local Lifestyle Chef and Personal Trainer Luke Fishpool as we share the same philosophy in that being fit and healthy shouldn't be a struggle. We talk about how simple swaps in your nutrition add up to big results in improving your health. As we are both over the age of 45 we aim to share simple tips and advice on how you really can enjoy good food that is super healthy, unprocessed and most importantly that will help you feel satisfied. Combined with regular exercise you will definitely be on the road to a healthier and fitter version of yourself. To find out more about Luke click on the links below: https://www.instagram.com/lffitnesslifestyle/ https://www.facebook.com/LFFitnessandLifestyle/ If you have any questions that you would like either myself or Luke to answer and have your name mentioned on the podcast then drop me a DM to either of the IG accounts below: https://www.instagram.com/theplantedmindsetpodcast/ https://www.instagram.com/nbefitpt/ Please like, follow and share to help this show reach more people who are interested in being both mindset and physically fit for life. Are you motivated to change but not sure where or how to start? Leave a review on iTunes to win a free Discovery Call to discuss your fitness goals to see how I can help and find out more about Nbefit's Health&Wellness100 Program guaranteed to get you results. Thanks for listening :) Natasha
June 15, 2020
Episode 22: Discussing the (joys!) of menopause and how Susan Hall helps her clients navigate through the biological process.
On Episode 22 I'm delighted to be joined by UKBFF North Masters Bikini 2016 winner and Personal Trainer Susan Hall. She runs her online Fitness business to help ladies going the stages of perimenopause and menopause build self esteem, gain confidence without spending hours in the gym. We delve into the symptoms of the menopause; how hormone levels (including stress) can affect weight-loss; why a blood test diagnosis is not an accurate measure to ascertain if women are going through the change and why they can feel quite alone going through the process. We talk about how combining an holistic approach with mindset, relaxation techniques and personal development are great ways to help ladies navigate through the sometimes unpleasant side effects of the 'dreaded change'. If you want to find out more about Susan then click on the below: https://www.instagram.com/susanhallfitness/ So if you have any questions that you would like either myself or Susan to answer and have your name mentioned on the podcast then drop me a DM to either of the IG accounts below: https://www.instagram.com/theplantedmindsetpodcast/ https://www.instagram.com/nbefitpt/ Please like, follow and share to help this show reach more people who are interested in being both mindset and physically fit for life. Thanks for listening :) Natasha
June 07, 2020
Episode 21: Finding your reason why and how to cultivate confidence
Many of the clients I work with on initial consultation say that they either want to lose weight and or improve their body composition. It is only when I ask more questions do I uncover the real reason...their deep rooted ‘Why’ which is generally fuelled by wanting to feel more confident. It is all too common to attribute confidence to body image (and whilst it definitely is a good incentive to get fit), there are other ways to cultivate inner confidence that can be done straight away to the process. This episode was inspired by a Facebook memory post so I hope it provides some useful tips to help you cultivate your inner confidence.
May 31, 2020
Episode 20: How to lose weight and live well for life with Nutrition Coach Helen Wilkinson
Really grateful to Helen aka FitnessFoodieWilko on IG for coming on the podcast to share knowledge, tips and advice on how she guides her clients through their own weight-loss journey. Having transitioned from running to Olympic lifting (with Cross-Fit and some Gymnastics thrown in) and with two Cover Model shoots under her belt, she discusses her own body composition journey and how you can't out-train a bad diet. Helen is passionate about providing super healthy hacks and alternatives to your favourite go to meals that save calories but still look and taste good as she does profess to love her food! You can find these and more about Helen below: https://www.instagram.com/fitnessfoodiewilko/ Unfortunately this episode is in a few parts due to my pc overheating and shutting down on me mid way through! So I want to again extend my apologies to Helen and you the listeners for not being able to bring you the full episode. However, on the plus side, it definitely means that we will record another episode later in the year. So if you have any questions that you would like either myself of Helen to answer and have your name mentioned on the podcast then drop me a DM to either of the IG accounts below: https://www.instagram.com/theplantedmindsetpodcast/ https://www.instagram.com/nbefitpt/ Please like, follow and share to help this show reach more people who are interested in being both mindset and physically fit for life. Thanks for listening :)
May 24, 2020
Episode 19: There’s no diet to prevent Coronavirus
The British Dietetic Association recently published a statement Simply put, you cannot “boost” your immune system through diet, and no specific food or supplement will prevent you catching COVID-19 / Coronavirus. Good hygiene practice remains the best means of avoiding infection.” In this solo episode I talk about why it's important to stick to a healthy lifestyle and how it's not just about nutrition but understanding the 4 pillars of health and ensuring equal balance across all four - Sleep, Exercise, Nutrition and Relaxation. So whilst there's no official vaccine against the Corona Virus to provide immunity, we can still work on improving ourselves more and more each day to put our bodies in the best situation for optimal health. Moving onto an often overlooked topic of gut health and if this is unbalanced it could be inhibiting your progress again both physically and mentally. Why we should be eating a wide range of whole plant based foods and the benefits it will give our body from the myriad of nutrients, minerals and vitamins and what they do. Please note that I am not a qualified dietician or nutritionist, this podcast is based purely on my research and opinion. Thanks for listening :) If you found value in this episode then please do rate and review on iTunes and share with those you think it may be of interest to. To get a copy of your free Nbefit Home Workout: https://www.nbefit.co.uk/ Click here to join the free Nbefit Facebook Community: https://www.facebook.com/groups/404227040241864/ For tips, advice and stories follow: Instagram: https://www.instagram.com/nbefitpt/ Facebook: https://www.facebook.com/nbefitPT/ Sources: https://www.bda.uk.com/resource/there-is-no-diet-to-prevent-coronavirus.html https://www.wcrf.org/int/blog/articles/2020/04/links-between-coronavirus-nutrition-and-immune-system https://www.theguthealthdoctor.com/book https://www.clairebrooks.co.uk/ https://www.ncbi.nlm.nih.gov/pubmed/30336639 https://www.ncbi.nlm.nih.gov/pubmed/15337163 https://theconversation.com/5-ways-nutrition-could-help-your-immune-system-fight-off-the-coronavirus-133356
May 17, 2020
Episode 18: Instagram's JanelleDFit talks about empowering women, overcoming insecurities and what fitness does for you both physically mentally
Janelle Flanagan has been empowering women since 2012 on Instagram with her online fitness program, transforming them not just in body but in mind with her authentic, real and inspiring style of coaching. We move through the Planted Mindset Podcast topics of mindset, fitness and nutrition as well as discussing her own journey, what she has learnt and has imparted. We talk about why people struggle to lose weight and what her top 3 tips are for achieving success. Really enjoyed recording this episode with Janelle, for all women either who are into their fitness or are just starting out to hear her journey and philosophy. To find out more about Janelle you can follow her on: https://www.instagram.com/janelledfit/ https://www.facebook.com/janelledfit/ Click here to join Natasha's Free Facebook Community of like-minded people improving their fitness and well-being. For more info on Nbefit follow: https://www.instagram.com/nbefitpt/ https://www.facebook.com/nbefitPT/
May 10, 2020
Episode 17: Empathetic Diabetic Holly Wright talks about the highs and lows of living with type 1 Diabetes.
Having been diagnosed with type 1 diabetes at just 17 years old Holly talks honestly not just about the physical but also the psychological effects the condition causes. How she went through a rebellious stage against it (to her detriment) but how she is grateful to the advancements in technology that help manage the condition. We talk about her reasons for setting up 'Empathetic Diabetic' on Instagram and how she is coping with her first pregnancy with all the added complications (not least Covid-19). If you or you know some-one that is living with Type 1 diabetes then do go and check out Holly's page as her honesty and authenticity shine through but it will also undoubtedly show you that you are not alone! https://www.instagram.com/empatheticdiabetic/ Book: Mastering Diabetes - Cyrus Khambatta & Robby Barbaro For more info on Online Fitness with Natasha #themindsetPT check out: https://www.facebook.com/nbefitPT/ https://www.instagram.com/nbefitpt/ https://www.nbefit.co.uk/
May 03, 2020
Episode 16: How to become vegan using the Think and Grow Vegan 5 stage principles
With more vegan products and (many highly processed) appearing on our shelves daily, it can be seen as the new trend. Yet figures show that in the UK that less than 1% of people are said to identify as vegans, with almost half in the 15-34 age bracket. It can be quite confusing if you are looking to reduce your meat intake and transition into a more plant-based style diet. Author Glen John Jones helps eliminate the stress with his book Think and Grow Vegan where he details his own journey into veganism through a 5 stage process. Glen a qualified Personal Trainer, Masseuse, endurance athlete and triathlon enthusiast talks about why and how he decided to switch, what benefits it has given him as well as overcoming the social obstacles, questions and concerns he faced along the way. Really enjoyed talking to Glen with laid-back demeanor, honest approach and knowledgeable background. So can't wait to read (listen) to his follow- up book and invite him back on to the podcast to record another episode. If you want to know more about Glen check the links below: https://www.instagram.com/glenjohnjones/ https://www.instagram.com/thinkandgrowvegan/ https://www.facebook.com/thinkandgrowvegan/ For more info on Natasha #themindsetPT check out: https://www.facebook.com/nbefitPT/ https://www.instagram.com/nbefitpt/ https://www.nbefit.co.uk/
April 27, 2020
Episode 15: LA based Brittany talks about her mission to educate, motivate and inspire women to feel better about themselves
Using her passion along with her qualifications in personal training, nutrition and pyschology Brittany discusses how she helps empower women to transform not just their body but also their mind. Why you have to be strong and internally motivated (on your reason why) as success ultimately comes down to the mindset and whether you want it bad enough.Those that are transformed through Brittany's Quest have adopted discipline, internal belief, commitment and a positive focus as well as trust in the process and the coach. We discuss the importance of good health and why it is imperative to look further than just skin deep on what good nutrition, exercise and sleep will give you....longevity and a reduced risk of suffering from chronic diseases. If you enjoyed this episode then please like, subscribe, share and leave a review on iTunes as this will help others find it. Thanks Natasha x For more info on Brittany and her Quest check out the below: https://www.brittanysquest.com/ https://www.instagram.com/brittanysquest/ https://www.facebook.com/groups/brittanysquest/ For more info on me - the MindsetPT check out the below: https://www.nbefit.co.uk/ https://www.instagram.com/nbefitpt/ https://www.facebook.com/groups/404227040241864/
April 20, 2020
Episode 14: Getting out of rock bottom using mindset, motivation and discipline with Sigma Wolf Fitness founder Barrie Long
With one in four people in the UK experiencing a mental health issue every year, this episode touches an emotional chord for anyone that has been there. Sigma Wolf Fitness founder and trainer; motivational coach and public speaker Barrie Long opens up to his own mental health struggles and whilst he is still learning to live with them, he is using them as a powerful force to propel him in on his journey and passion to help transform other people who lack motivation, positivity and discipline to not only get results physically but mentally too. He talks candidly about his own depression and anxiety but how he has used it positively to speak publicly at Mental Health events and conferences to help others. Listen until the end as Barrie gives three super tips on how to survive this period of time with the Coronavirus lockdown still in check. Really grateful to have Barrie on as a guest as I think he has an amazing gift to motivate and inspire others! If you enjoyed the episode please can you suscribe, share and write a review on iTunes, as this will help the podcast reach more people. For online training with Sigma Wolf Fitness or at his gym if around the Dorking/Surrey area: https://www.instagram.com/sigmawolffitness/ https://www.facebook.com/sigmawolffitness/ To listen to The Way of the Wolf podcast: https://anchor.fm/thewayofthewolfpodcast If you are interesting in working with #themindsetPT: https://www.nbefit.co.uk/ https://www.facebook.com/nbefitPT/ https://www.instagram.com/nbefitpt/
April 12, 2020
Episode 13: Sleep - Are you getting enough?
Looking 'under the duvet' to understand why we need between 7-8hrs sleep per night. Talking about circadian rhythms, hormone function, REM and NREM sleep, sleep cycles, insomnia and sleep deprivation. There's more to it than meets the shut) eye! If you found this episode informative and interesting, then please rate, review on iTunes. Also share to your friends and family as this will help the show grow to hopefully help and impact more people. For all things fitness related check out and follow on Instagram: https://www.instagram.com/nbefitpt/ Thanks for listening Natasha DM to receive a free copy of Nbefit's Plant-based Recipe eBook
April 05, 2020
Episode 12: With Body Transformation Specialist Wade Foster on how to have an effective home workout through COVID-19 and not lose your gains!
Two weeks in of the UK self-isolation due to the corona virus has meant that we have had to alter their training to home workouts. However, are we still training to our maximum potential? Super grateful to have Body Transformation Specialist and Fitness Cover Model Academy Head Coach Wade Foster as a podcast guest, to discuss the most effective training from a progressive standpoint and nutrition protocols in these uncertain times, but how we can also use the time productively to focus more on mobility and stability to improve our bodies range of motion. Wade has competed in Men's Physique winning his pro-card and was mid-way through training for UK Strong Man (under 105kg) and Powerlifting competitions so understands the importance of keeping a positive mindset throughout these unprecedented times (despite goals being potentially postponed or cancelled) in order to be able to pick them back up when things get back to normal (however long that may be)! You can follow Wade on: Facebook: https://www.facebook.com/coachwadefoster/ Instagram: https://www.instagram.com/coachwadefoster/ Please subscribe, like and share the podcast, also if you're listening via iTunes then please leave a review as this will help it reach more listeners. Thank you :) Natasha #TheMindsetPT
March 29, 2020
Episode 11: How we can help ourselves by what we eat especially during the Coronavirus pandemic with Claire Brooks
We are currently living through the most surreal times with the Coronavirus taking hold globally. This is having a fundamental impact on people understanding the importance of their health. Whilst all of the 4 pillars (nutrition, exercise, sleep and relaxation) are essential to our health and well-being, having a mindset shift that food is fuel undoubtedly will enable us to help ourselves and ultimately others by making better choices in food we eat. Claire Brooks, qualified dietician, nutritionist and naturopath joins me on this episode to discuss the importance of good gut health and what we can do to improve it, with the understanding that it isn't just based on what we eat but also what our bodies absorb. You can follow Claire by clicking the links below, to see what and how we can all get more savvy with our food choices and boost our own gut microbiota with homemade remedies that are not difficult to make. When we get through this pandemic, hopefully people will not fall back into old bad habits but will adopt a healthier lifestyle, knowing for the first time ever that food is not just for sustenance but can be a powerful medicine too. Website: www.clairebrooks.co.uk Instagram; clairebrooksbsc
March 22, 2020
Episode 10: My 4th Cambridge half marathon
This was an unusual race for many reasons, not least the unprecedented times we're currently going through. As situations worsen by the day, one thing I will advocate is....do NOT STOP exercising! It's so important along with good nutrition. So this episode is about my half marathon journey and the importance of cementing in goals that will propel you to succeed! Please subscribe, like and review on iTunes to help this podcast reach more people! For online fitness coaching : DM me on Instagram: https://www.instagram.com/nbefitpt/
March 15, 2020
Episode 9: Ollie Jowett - Brain tumour sufferer and 'mad scientist' talks about neuroplasticity and understanding the importance of the power of the mind!
Getting into the Fitness industry at just 14 years old Ollie found a love of training and knew that helping others through Personal Training was the perfect vocation for him. He runs his own online fitness business 168 helping ladies who feel lost and unfulfilled find their happiness again. However, at just the tender age of 21 Ollie was diagnosed with a brain tumour and given a 5 year life expectancy! Yet despite this devastating news and being told that the probability of seeing his 27th birthday was slim. With surgery not being an option Ollie had to explore alternative therapies and raised over £20,000 to fund these treatments whilst also getting into cover model shape and winning Northern Ireland's Personal Trainer of the Year award in 2018. Now aged 23 he's mindset is stronger than ever and whilst he is still living with the disease, he wants to empower others to find happiness through fitness. Ollie hopes his story gives people a level of understanding, perspective and inspiration on how powerful the mind is and despite any negative situations you always have a choice! Books mentioned: Psycho Cybernetics - Maxwell Maltz Man's search for meaning - Viktor E Frankl How not to die: Michael Greger The Diet Myth - Tim Spector Mastering Diabetes - Cyrus Khambatta and Robby Barbaro You can find Ollie on: Instagram: https://www.instagram.com/olliejowett_/ 168 Coaching : https://www.instagram.com/168coaching_/ If you liked this episode then please like, share and subscribe so others can benefit from it. Please also leave a review on iTunes if you found this episode insightful. You can follow me on Instagram: https://www.instagram.com/theplantedmindsetpodcast https://www.instagram.com/nbefitpt
March 08, 2020
Episode 8 : How to get in cover model shape as a vegan with Tomm Melody!
Awesome to chat with Personal Trainer and Online Fitness Coach Tomm Melody from Planted Fitness, discussing his own fitness journey as a vegan and how he got into amazing cover model shape. He takes a holistic approach with his clients helping them achieve results and be the best version of themselves. We talk about some of the obvious misconceptions of a vegan diet, such as lack of iron, vitamin B12 and what you actually can eat! You can find Tomm on the below links, If you are interested to find out more about him and plant-based living: website: https://plantedfitness.net/ Instagram: https://www.instagram.com/plantedfitness/ For all things fitness, nutrition and mindset then you can follow me on: Instagram: https://www.instagram.com/NbefitPT Instagram: https://www.instagram.com/ThePlantedMindsetPodcast For your free plant-based recipe e-book check out https://www.nbefit.co.uk/ and scroll down to subscribe to the mailing list to access the special code. If you liked this episode then please subscribe on iTunes, rate and leave a review. This will help the podcast grow and allow others to find it. Thanks for listening :)
March 01, 2020
Episode 7: Are you performing at your best? Discussing with Qualified Personal Performance Coach Natalie why personal development coaching is important and shouldn't just be for corporate individuals!
By going through her own personal journey into coaching Natalie discusses the importance of emotional intelligence, trust and empathy. The power of silence and listening are powerful movements to allow a coach to move a client from A to B, using tools such as 'the wheel of life' and tapping into their mindset, helping them feel empowered and ready to take action. We talk about mental heath and the worrying statistics that 1 in 3 in the UK are suffering with a mental health issue from anxiety to depression. Natalie wanted to give something back by volunteering at Shout:Support Crisis. This has also helped her outlook and mindset with building rapport and trust with clients whilst challenging their limited beliefs but holding them accountable in a supportive way. You can find Natalie via the platforms below: Facebook: https://www.facebook.com/groups/nataliepottscoaching/ Instagram: https://www.instagram.com/missnataliepottscoaching/ If you liked this episode then please subscribe, rate and share on iTunes to allow others to listen. Thank you :) If you are interested in getting in the best shape of your life then DM to find out more about Online Fitness Training Facebook: https://www.facebook.com/nbefitPT/ Instagram: https://www.instagram.com/nbefitpt/
February 23, 2020
Episode 6: How to cultivate a growth and resilient mindset by endurance athlete Marcus Smith
What is endurance? The dictionary definition: 'the ability to endure an unpleasant or difficult process or situation without giving way' However, this can mean something completely different for you, myself or Marcus. In this episode we discuss Marcus's endurance accomplishments and his desire to continually challenge himself. The most recent being in November 2019 where for 24hrs he ran around a 400 metre track in Dubai Sports City; clocking up an amazing 206.9km (almost 5 marathons in total!) How he looks to help motivate and inspire others through his challenges to 'push their limits to see what they are truly capable of'. Having run 30 marathons in 30 days himself back in November 2018 just nine months after a life threatening cycling accident that left him fighting for his breath with a broken shoulder, seven broken ribs and a punctured left lung. Click here to watch the documentary. We delve into some 'must read' books which are just a few from his continually expanding reading list, that undoubtedly have helped Marcus as an endurance athlete, motivational speaker and fitness entrepreneur of Innerfight-Show no weakness. You can follow him on Facebook to absorb content to help improve your life, find him on Youtube giving talks, thoughts and information as well as Instagram to see his life through images. If you liked this episode then please like, subscribe and share and email any suggestions of guests or topics you would like to hear going forward. For all things mindset, fitness and nutrition follow: Instagram: NbefitPT Facebook: NbefitPT Thanks for listening :) Natasha
February 16, 2020
Episode 5: How to effectively lose weight, keep it off and be fit for life.
How can you lose weight? This episode goes through the process of how to be in a calorie deficit, understanding your metabolism and the best forms of exercise to do, as well as providing some helpful tips to help you on your weight loss journey.
February 10, 2020
Episode 4 - WBFF Dallas 2019 competitor Janae Kellogg talks about all things mindset and nutrition whilst embarking on her next cover model shoot.
Delighted to have Elite Coach and Fitness Mentor Janae Kellogg as a Planted Mindset Podcast Guest. We delve deep into her journey and what motivates and inspires her to achieve her goals. How her prep is going for he upcoming cover model shoot but also how her training and nutrition has differed this time under FCF Cover Model Coach Wade Foster. Follow Janae on IG : @bodybyjanae Follow Wade on IG: @coachwadefoster If you enjoyed this episode then please subscribe, like and share to your friends and family. Want to get in the best shape of your life with workouts that fit around your lifestyle then click here and follow @NbefitPT on IG. Thanks for listening :)
February 02, 2020
Episode 3: What it takes to complete a Marathon race.
Following on from episode 1. ⠀ I talk about how I worked on my own mindset to overcome injury niggles and be prepared for the race, how grateful I was to run for a small Cambridge charity called ‘Please Take Me There’ and achieve all 3 personal goals I set myself for the Virgin London Marathon 2019. Also how I went on to complete Milton Keynes Marathon 8 days later and finished the day off with an indoor Skydive (certainly loosened the muscles up!)⠀ ⠀ Thanks for listening ⠀ ⠀ If you enjoyed this episode then please like, subscribe and leave a review⠀ ⠀ Follow: ⠀ @nbefitPT on Instagram and Facebook @theplantedmindsetpodcast on Instagram ⠀ ⠀ ⠀ Click on the link below to book your free call for Online Fitness Coaching with Nbefit⠀ https://natashaevans330333.typeform.com/to/SzZJPY⠀
January 26, 2020
Episode 2: An insight into the unseen side of professional Rugby from a mindset perspective with Matt Mullan
Delighted to be joined with retired England and Wasps player Matt Mullan. We get deep into discussing the mindset required to be able to perform at an international level and the resilience required to comeback from multiply injuries plus delving into nutrition and lifestyle aspects of a normal season. How Matt transformed his body on his recent Cover Model shoot and his transition into Personal Training and Online Fitness Coaching with Front Row Fitness. Thanks for listening. If you enjoyed this episode then subscribe, share and leave a review to be in with a chance to win a free 4wk online training program. For online Coaching enquiries click here Follow on Facebook and Instagram for fitness tips, advice, motivation and more... Instagram: https://www.instagram.com/nbefitpt/ Facebook: https://www.facebook.com/nbefitPT/ Website: https://www.nbefit.co.uk/ Follow Matt: https://www.instagram.com/matt.mullan/
January 19, 2020
Episode 1: My running journey from 5km to Marathon distance.
For anyone that has thought about running a marathon but then dismissed the idea as impossible, then this episode will definitely resonate. I talk about my introduction into running and my journey from running around the block to achieving over 100 miles per month in the build up to my first marathon. If you enjoy this episode then please like, subscribe and share as I hope this will inspire people that anything is possible. Having completed two marathons within 8 days, I can confidently say that if I can do it...so can you! Thanks for listening
January 15, 2020
Welcome to the 🌱 Planted Mindset Podcast
Welcome! This short introductory episode will give you a quick insight into why I decided to launch the 🌱 Planted Mindset Podcast based on fitness, mindset and nutrition topics. Along with guest episodes discussing how the mindset can either empower or indeed hinder the achievement of goals.
January 06, 2020