Helping you make healthy living part of your life, for the rest of your life. I'll be covering topics I regularly discuss as a Personal Trainer coaching busy women with full schedules, which will help you with your fitness, nutrition and general habits to help you feel your best.
To follow more of my content you can find me here:
Instagram: @sc.fitness.pt
Website: www.sc-fitness.co.uk
Subscribe to my emails: https://www.sc-fitness.co.uk/newsletter
Watch my YouTube videos: https://www.youtube.com/@scfitnesspt
Episode 183: How to stop writing the week off and finally break the all-or-nothing mindset with your health and fitness goals.
Have you ever had one “bad” meal, missed a workout or had an off day and thought, “Well, I’ve ruined this week now, so I’ll just start again on Monday”?
You’re definitely not alone.
In this episode, I’m talking about the all-or-nothing mindset and why it can make it so difficult to build healthy habits that actually last. I share my own experience with the on/off dieting cycle and the mindset shift that helped me stop chasing short-term goals and instead focus on creating a lifestyle I genuinely wanted to live.
We’ll talk about why one meal or one missed workout hasn’t ruined your progress, how zooming out can completely change your perspective, why your goals need to be realistic enough to fit into your actual life, and how to focus on consistency rather than perfection.
Because you don’t need to wait until tomorrow, next week or Monday to “start again”. You can simply make your next choice a good one.
If you’d like support with your nutrition, fitness, habits and creating a healthier lifestyle that actually fits around your life, you can get in touch with me:
Email: hello@sc-fitness.co.uk
Website: www.sc-fitness.co.uk/contact (https://www.sc-fitness.co.uk/contact)
Instagram: @sc.fitness.pt (https://www.instagram.com/sc.fitness.pt/)
I’ll also be opening coaching spaces towards the end of the month, so get in touch or join the waitlist if you’d like to find out more.
29 Sept 2026
Episode 182: How to stay on track through autumn & winter - motivation, movement, nutrition & self care
As the days get darker, the weather gets colder and motivation can naturally start to dip, staying on track with your health and fitness goals can feel a little harder.
In this episode, I’m sharing some practical ways to continue making progress through autumn and winter, without relying on motivation or expecting yourself to do everything exactly as you did during the summer months.
We’re talking about:
How to stay active when the mornings and evenings get darker
Why planning your workouts as non-negotiables can make such a difference
Using friends, accountability and community to help you stay consistent
How to prepare for colder and wetter weather and make getting outside easier
How to enjoy comforting, warming meals while still supporting your goals and making conscious choices around treats without guilt
Why self-care becomes even more important during the darker months
The aim isn't to be perfect throughout the colder months. It's about planning for the obstacles, having strategies in place and continuing to do the things that help you feel good and move towards your goals.
Hopefully this episode gives you some ideas you can put into practice now, so you're heading into autumn and winter feeling prepared rather than waiting until motivation starts to disappear.
And remember, you can always come back to this episode whenever you need a little reminder!
Want coaching support for Autumn/Winter 2026?
I'll be opening my coaching doors towards the end of October. If you'd like support with your training, nutrition, accountability and staying consistent throughout the cooler months, you can join the waitlist by getting in touch with me via:
Email: hello@sc-fitness.co.uk
Website / Webform: https://www.sc-fitness.co.uk/contact (https://www.sc-fitness.co.uk/contact)
Instagram: @sc.fitness.pt (https://www.instagram.com/sc.fitness.pt/)
If you found this episode helpful, please share it with a friend, family member or anyone else you think could benefit, and don't forget to subscribe/follow the podcast so you don't miss the next episode!
22 Sept 2026
Episode 181: effective ways to get back into routine + rhythm after a holiday, how to be kind to yourself when things don't go to plan and I'm back from having my baby!
My first podcast back in a couple of weeks after a short hiatus to have my second baby!
Today I cover two main topics asked by my online coaching clients - time stamps listed below.
Just a reminder that whilst my coaching doors are closed, you can still enjoy lots of free content from me here:
Get my FREE 5 day coaching email series here (https://preview.mailerlite.io/forms/913150/187901414482117967/share?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAcGRvZgJleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA85MzY2MTk3NDMzOTI0NTkAAaf_b8jN00rzWouyx5ETs4E5biOf8lNAZwFA1-Z-VyreMkDK-ltXdrb5puCF-A_aem_sGG7YwvPVQY68t9i5OxL-g).
Subscribe to my weekly emails here (https://www.sc-fitness.co.uk/newsletter?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAcGRvZgJleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA85MzY2MTk3NDMzOTI0NTkAAac6vX5pt3Nx9o4FiwykTkFXWEl6Y87Jul168HNcSFX3lYlTzBlpBVqfBEjEVQ_aem_UP68931ehSDkAfU2l7I_Qw).
You can also email me anytime at hello@sc-fitness.co.uk to be added to my waitlist so you're notified as soon as I have online coaching spaces open later in the year, and you can find me over on Instagram (https://www.instagram.com/sc.fitness.pt/) and Youtube (https://www.youtube.com/@scfitnesspt) for more free content anytime!
Today's timestamps:
00:00 Introduction
06:50 Effective ways to get back into a rhythm and routine after holiday
20:33 How to stop being so hard on yourself when things don't quite go to plan with exercise or food
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
Spotify
5.0 / 5
19 ratings
Podcast Authority Score: 67 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
88
Social presence
94
YouTube
0
Engagement
71
Contact SC Fitness
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Questions about SC Fitness
Who hosts SC Fitness?
SC Fitness host the show. Published by Sian Childs.
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