West Beach Challengers

There is sooooo much chat about UPFs...

It's everywhere in the media at the moment.

Maybe you are the type of person who is actively trying to heal their relationship with food and find a more intuitive practise of nourishing yourself.

So how do you combine this journey whilst also ensuring you are aware of why you might want to ensure some of these foods find a smaller place in your diet to help you really feel like you are THRIVING!

Here Layla (@laylagordonnutrition) and I take a deep dive and have a nuanced chat about UPFs and why having them in your diet is totally normal but why you may want to make more informed choices about what foods you want to welcome more of into your world and why...

We also talk about how to encourage our kids to embrace a less UPF diet. We share our top tips for helping the whole family embrace a more whole foods approach to eating.

So you're feeling fed up and stuck.

Despite feeling like your always trying to 'be good', avoiding the 'bad' foods and trying to eat less and move more - you are feeling unhappy in your body.

Maybe you've noticed that as you've got older your body composition is shifting and you don't know why...

You imagine you may need to be REALLY intense to achieve any meaningful change.

STOP.

I want to take you on a much more exciting journey...

I want you to stop chasing how to achieve the smallest version of yourself and instead start getting much more interested in how you would look, feel and perform in your body if you took 8 weeks to be:

Consistent with MORE nourishing food

Consistent with moving more

Consistent with training and learning how to pick up heavier things

Curious about how you would treat yourself differently if you fuelled this life style change with LOVE not hate, shame or guilt.

Intrigued? Take a listen and why not join the waiting list TODAY!

Strong in 8 launches in May...

Join the waiting list TODAY!

So many thanks to Polly from @crabtreetherapy for coming and chatting to me about all of the unexpected things you may discover when you invest in 1:1 coaching...

I expect that you know by now that you have to do the REAL work to make meaningful and sustainable change.

You need to create a new identity for yourself. On that you believe in, one that belongs to you.

Want to know more about 1:1 coaching? Pop me a DM and I'll tell you all about my 10 week Mind and Body Happy Coaching programme!

So you've heard about retreats, but your not sure they are for you...

Maybe it all sounds a bit 'woo', a bit emotional, maybe you don't think you love yoga enough.

Well tune into todays episode to find out why you are EXACTLY the right person to come on retreat with us.

Lina and I will tell you EVERYTHING you need to know about why we are so passionate about taking you on this journey, exactly what to expect and why we believe spending time doing the REAL work will literally change your world...

If you're ready for a 2024 that feels more intentional, more joyful and more fun - then we are ready for you!

With places filling up SUPER fast - please connect with us on instagram @tribe.retreats or email info@retreatswithtribe.com asap so we can make sure that you secure your space for only £100 today!

www.retreatswithtribe.com

So there's so much noise about supplements.

Where is the biggest bang for your buck.

Let's do a deep dive with layla @laylagordonnutrition into omega 3/6, magnesium, sugar and so much more...

Layla is still offering my gang a lovely package where you get to have an omega 3/6 test and a 30 minute consultation with Layla for £95 + postage.

Thank you @_debbieedwards_ for this incredible conversation.

Find out why we've be told a lie - and why thinking we need to do, be and have it all is a one way track to misery.

If you are a chronic people pleaser, if you suffer from imposter syndrome and never feel quite enough then this episode is for you!!!

Blame yourself for your inability to create meaningful change in your life?

Know exactly what you need to do, but beat yourself up for still not doing it?

Take a listen, this episode was MADE for YOU!

Meet the incredible Ella @thefitnesspsych_ and find out how to finally get your brain on board with the change you want to see!

Tune into the recording on the importance of essential fatty acids and the growing issue of seeds oil from industrial processing and ultra processed foods. 

SPECIAL OFFER 

Essential Fatty Acids Blood Test + 30 minute Zoom consultation with Layla Gordon to interpret your results. £95 + postage. 

'Test-Based Nutrition' is the future, so take a look under the bonnet to asses your levels of saturated fat, omega-3,6 and 9 based on the previous 90 days of circulating red blood cells. 

This test requires 2 drops of blood on a card and the results include a 20 page report to help you to make small but measurable changes to your diet. 

Essential fatty acids are important for heart, brain, immune, eye, skin and overall health! 

To claim your test and 30 minute consultation email layla@laylagordon.uk or DM Layla Gordon Nutrition on IG with the Ref BALANCE ME, with your email and address. 

Only 10 tests available. 

Test, don't guess! 🙂

So despite knowing EXACTLY where you would like to be in life you struggle to make anything meaningfully shift...

Previously you've had moments of clarity - a feeling that everything is FINALLY falling into place, but then it drifts away.

You're left feeling frustrated.

You don't trust yourself.

You look to others to be 'told' what to do.

You're exhausted and fed up.

Let me help, I have the secret that you need to know to help you step into leading your best life in the most amazingly nourished, energised and vibrant version of you!

So you're not imagining it.

Those aches and pains, the fatigue that won't shift, the interrupted sleep, the injuries that won't recover and the stubborn belly fat that won't shift...

You're not going crazy! It's likely you are just in the perimenopause.

Here I speak with the phenomenal Lexie Minter @nurselexieminter aka the hormone fairy.

I know hormone change feels scary - but knowledge is power.

In this episode we unpack everything you've always wanted to know about the menopause and HRT.

Want to contact Lexie? Book your consultation: www.minteretal.com

If you have a history of a hormone receptive cancer Lexie recommends seeking a highly specialist opinion from Dr Sarah Duffy or Dr Sarah Bell at the Health in Menopause Clinic.

This week we take a deeper dive into the things that are keeping you stuck as well as questions you had around:

• Protein products
• Sweet cravings
• Inner self chat/ limiting beliefs
• Resistance from family members
• Periods and the impact on training and nutrition

and much more...

So you're definitely not a yogi.

Maybe you like exercise - a bit of fast flow yoga - but you are 100% not up for journeying 'inward'.

So meet Anna - she was just like you.

Not into yoga, determined not to crack on retreats...

But when she let a bit of the 'woo' in find out how the impact of this rippled through all parts of her world!

If you feel inspired by our chat do reach out to Anna @annasudburysober - her mission is to help frazzled midlife mums find freedom from booze.

If you struggle with emotional eating then I think I have something for you today that will help! Let's chat about flavoursome fats and adding tokens of love!

So you blame them for the fact that you still aren't existing in your 'dream' body.

You tell yourself that you are 'addicted' to sugar...

I bet the snack cupboard also calls to you from the lounge....

Let's make a space for carbs again.

Let's find joy in including all the foods we love in our diet.

Because guess what? When we don't our diets 'fail'.

Not really a surprise when you think about it...

If you don't know what all the fuss is about protein but you struggle to find any consistency with how to nourish yourself then I am just about to BLOW your mind.

Listen in, start hitting your protein target and see how the rest just falls into place...

Everything you need to know about the next 5 days. Are you ready to change the way you nourish yourself FOREVER? No need to fad diet ever again... Let's do this!

Not enough time in the day?

Sound familiar?

Do you get to the end of the day frazzled, depleted without completing ANY of the things you wanted to do for you?

Ok you need to take a listen.

Is it actually a time management issue or is it actually that you don't know how to manage your energy...?

Want in on my FREE Nourish & Health Reset?

https://www.nourishandreset.com/nourishhealthreset

Follow the link above, i'm ready for you!

Day 4 is all about carbs.

Why we should love them, how to include them in your day and how to keep your blood sugars stable.

So in your collages today I'll be looking for CARBS!

Pop these on your collage, post them up to FaceBook and remember to tell me:

1. What went well today. 

2. Where your focus will be tomorrow

Let's do this thing!

So let's GO!

Let me tell you all about how to build more nutritious, delicious and satisfying plates of food.

I want to to embrace this method of eating and start thinking with an abundance mindset.

If you've been on a diet all of your life, my method might just blow your mind.

Simple, inclusive and can be tweaked to whatever you fancy eating...

Or is it actually that you have a broken relationship with food and your body?

You are INSTANTLY drawn to something that sounds like a quick fix... but is it actually just a distraction?

Is it actually just delaying you from doing the REAL work.

The work on:

* your relationship with food

* your ability to trust yourself and the decisions you make

* your ability to feel autonomous in your own body

* to find peace in your relationship with food for once and for all

The woman I work with are attracted to restrictive diets.

To be "told" what to do.

But the problem? It just doesn't work.

Need more of a hand finding YOUR happy pattern of nourishment?

Pop me an email katie@westbeachfitness.com and join my FREE 5 day Nourish & Reset group, we kick off 19th June.

So you're feeling fitter, stronger, energised and nourished.

But the internal narrative is still there.

The desire to live in a smaller body is still calling.

You are not alone.

Let's delve a bit deeper....

Are you are caught up in the whirlwind of life?

Is it time to look to insert a pause?

Are you a natural up-regulator?

Take a listen to me and @bylinaju talk all things stillness...

So nothing is broken.

Your job is ok.

But you are in the middle of your life wondering whether it could be better?

More fulfilling?

More joyful?

Sound like you?

Take a listen...

As part of the new nutrition webinar series let's start with my favourite subject!

Protein!

How do you get enough?

What does the right amount of protein look like?

Why should I even care...??

Well I think it might just change your life...

So following the 6 week reset you felt A-MAZING!

But life happens and maybe you've slipped off the priority list.

Luckily for you I know the solution...

If you are in my current community I want to inject some energy, focus and ZING back into your life.

I know you struggle to prioritise you.

But both you and I know life is easier when you are feeling stronger, fitter and in a positive flow with your nutrition and training.

So ask yourself - where would you like to be in 6 weeks?

Can I help take you there?

So you think you are in balance?

Well this podcast might surprise you..

@laylagordannutrition and I do a deep dive on why your omega 6- 3 ratio matters more than you think.

Every aspect of your health and performance will benefit from you nudging toward a better balance, so take a listen and let's start shifting that dial for both you and your family.

So you worry about your exercise, your diet and how much your moving... but how's your sleep?

In the crazy world we live in it's highly likely that you - drink coffee to perk you up mid afternoon, drink wine to unwind and scroll on your phone till bedtime..

Although we all now the short term effects of this, have you considered the long term?

Take a listen and improve your sleep today!

Ok so there's a lot of house references here...

But i'm asking you this week to think about the core 4 pillars of the West Beach Fitness Method:

Nutrition

Mindset

Training

Movement

If you are FOREVER hopping from diet to diet I need you to listen this now...

I know I can help.

If you'd like to chat about 1:1 or group coaching just let me know!

@westbeachchallengers

Katie@westbeachfitness.com

Want to know more about working 1:1 with me?

Take a listen...

Want to chat more? Pop me an email katie@westbeachfitness.com

or 

find me on insta @westbeachchallengers

I'd LOVE to help!

So listen to Angi @getpeachy and Caroline @coaching.with.caroline and I chat about what we do to protect ourselves when life feels HARD!

Life will always throw curve balls so how do you prioritise you and put up boundaries to protect you?

Hopefully there's some gold here for you...

So in todays podcast we look at how to:

• Get back into exercise after illness
• Find a new routine after maternity leave
• How to balance others needs with your own
• How not to feel resentful
• How to break the people pleasing cycle

And what podcast would be complete without some chat about protein?

Enjoy!

You want to FEEL better in your body and you have such good intentions.

However it's Monday and you over ate at the weekend (again).

So you skip breakfast, have a salad for lunch and have an 'on track' dinner.

You instantly feel better. Control regained..

So how come every Monday starts like this?

It's highly likely you are a chronic dieter, an emotional eater and that you are stuck in a binge/ restrict cycle.

If this is you take a listen..

You don't need to 'fix' your food. You need to do the REAL work and fix your relationship with food.

Why do we feel smaller = better?

Are you aware of how much society, social media, friends and family support this notion that when it comes to lifestyle change the only valid goal is to shrink?

Is it time to get curious about your constant pursuit for 'thinness'?

Is it what you actually want?

Or do you actually need to nourish yourself better? Get stronger? Feel future proofed?

Take a listen..

Great questions came up in checkins this week.

Why is hard to stick with changes - even the ones that you enjoy and make you feel better?

Why the scales and counting calories might be keeping you stuck.

How to harness dopamine so it works for you and not against you.

Grab your note pad and pen.

I want to help you find a pattern of training, nourishment and movement that make you THRIVE!

No matter where you go, you go with you.

Awesome quote from @themegmethod.

Take a listen to find out why starting with your breath may be the route to finding your happy, your balance.

So you think you want fat loss.

However you have poor body image and after multiple fad diets your relationship with food sucks..

Listen to Stu @stu.graham.s25 and I talk about a real solution..

A way to find:

• Autonomy
• A pattern of moving, nourishing and training that lights you up
• Body neutrality
• A way to trust yourself again
• A way to put yourself first and love yourself deeply

Because guess what - anything else will just keep you stuck. 

Start to get curious is your quest for the 'perfect diet' and your 'dream body' are actually just a trick. 

A trick to stop you finding your happy TODAY!

Ok so the reason your lifestyle changes didn't work last time is because you didn't bring your brain along.

You didn't create identity based habit changes.

Fear not - this time we've got this covered.

Take a listen!

I want the next 6 weeks to be fun!

To help you nourish your body better take a listen to my top tips to set you up for sucess!

Ok so you have signed up to the 6 week reset - congratulations!

I am so happy that you are taking the time to do the real work.

Let me tell you about the West Beach fundamentals and what I need you to do before we start!

Let's do this thing!!

Over the past 5 years I have learned so much about how to impact lasting, sustainable and meaningful change into women's lives.

I know now that the reason you have struggled to find your happy isn't through lack of knowledge. I know that you know the principals of energy balance and that to get fitter you need to move more and exercise.

The solution you are looking for therefore does not exist in these things.

So when I coach woman now I focus on what I know brings meaningful and sustainable results.

The West Beach Fitness method is based on 4 fundamentals:

1. Nutrition - thinking with an abundance mindset. 

2. Training - lifting up progressively heavier things. Prioritising consistency over intensity.

3. Movement - moving your body more.

4. Mindset - getting your brain on board in creating a new identity. Ensuring this new identity will positively impact on the things that matter most to you in life. 

Want to know more?

Take a listen!

Ready to sign up? Visit www.westbeachfitness.com 

Did you know that lifestyle factors will likely determine how well your brain ages?

Here we explore what you can do to optimise your own and your kids brain health.

@laylagordannutrition gives helpful tips you can implement TODAY!

Do you want to stop floundering and start to flourish?

Fed up of getting in your own way?

Do you set goals then berate yourself for constantly self sabotaging?

Sound familiar, take a listen.

Check out the amazing Alex @clear_sea_coaching for more wonderful tips and inspiration!

How do you feel in your body?

Tired? Sluggish? Heavy?

Do you have a stuck narrative that if your body was smaller you would be happier? 

Is your thin bias keeping you unhappy?

Can your dream lifestyle and dream body co-exist? Would you know how to look after your 'dream body'?

Would you enjoy taking care of your 'dream' body? Would it align with your values? How you like to live your life.

For meaningful change do you need to go on a journey of body acceptance? Do you need a practise of gratitude. Do you need to start respecting it better? Loving it more?

Take a listen!

Have you wasted too much time on wanting to be 'skinny'?

Is it time to shift your focus to be better nourished and stronger?

Not convinced, take a listen.

You need to hear this, you future you will thank you.