She Ain’t Heavy is your go-to podcast for no-BS fat-loss and fitness advice that actually makes sense. Your host, Tracey Erasmus shares real talk, real strategies, and a little humour to help you get stronger, feeling better, and finally see results that last.
Whether you’re over 35, fed up with diet culture, or just want someone to cut through the noise, you’re in the right place.
Get your free fat-loss guide here: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide
Let’s do this!
Publisher
Tracey Erasmus
Category
health & fitness · health & fitness · health & fitness
Cellulite Myths Busted: Creams, Cold Plunges & The Real Fix
Host Sarah Landry, also known as The Birds Papaya, debunks cellulite myths and reveals effective, free solutions for embracing body confidence in this interview.
21 Aug 2025
The Hormone Episode: Part 2 – Perimenopause, Menopause, PCOS & Endometriosis
Host Tracey Erasmus interviews Dr. Louise Newson, Dr. Mary Claire Haver, and Dr. Stacy Sims about perimenopause, menopause, PCOS, and endometriosis, offering insights into managing hormonal changes.
31 Jul 2025
The Hormone Episode: Part 1 – Understanding Your Cycle
The host explores the four phases of the menstrual cycle, explaining their impact on mood, energy, and cravings, offering listeners insight into aligning their lifestyle with their hormonal shifts.
15 Jul 2025
The #1 Fat Loss Habit You’re Probably Ignoring
This episode explores how prioritizing sleep impacts fat loss, especially for women over 35, by regulating hunger hormones and improving overall recovery.
28 Jun 2025
Emotional Eating: It’s Not About Willpower
This episode explores emotional eating, distinguishing it from physical hunger and revealing how nervous system responses and cultural factors influence food cravings, offering practical tools to regain control.
21 Jun 2025
This is Why You Keep Quitting—And How to Change It
Tracee Glab walks listeners through identifying their authentic motivations and utilizing the WOOP framework to transform intentions into consistent actions, fostering goal achievement.
14 Jun 2025
10 Things I Wish I Knew When I Started My Fitness Journey
Tracey Erasmus shares ten pivotal insights about fitness journeys, including the importance of walking, breaking self-sabotage cycles, and embracing consistency for lasting results.
7 Jun 2025
The Lonely Chapter: Why Transformation Feels Like Losing Yourself Before You Find You
Host discusses the isolating experience of personal transformation, exploring the distinction between loneliness and solitude while offering strategies for self-reliance.
25 May 2025
The Self-Sabotage Spiral and How to Step Out of It
Tracey Erasmus explores the frustrating phenomenon of self-sabotage, revealing its origins and offering five practical tools to interrupt self-destructive patterns and achieve personal goals.
16 May 2025
Why Change Feels So Damn Hard
Ever started a new diet, workout plan, or business and thought, “This is it — I’ve got this!”… only to hit a wall a few weeks in and wonder why everything suddenly feels so damn hard?
Yeah. Same.
In this episode, we’re diving deep into the Emotional Cycle of Change — a totally normal (and totally brutal) process we all go through when we try to make meaningful changes in our lives.
Whether it’s fat loss, fitness, launching a side hustle, or surviving motherhood, there’s a reason you feel amazing in week 1… and completely overwhelmed in week 4.
I’m sharing:
What the 5 emotional stages of change actually look like (with real-life stories)
Why so many of us quit just before things get good
My own valley-of-despair meltdown moment from this week (yep, it was rough)
Practical strategies to keep going when every bone in your body wants to bail
How to reconnect with your “why” when motivation disappears
Why high-fiving yourself in the mirror might be the missing piece
PLUS: insights from Ryan Holiday, Simon Sinek, Brené Brown, Mel Robbins and neuroscience-backed mindset tools that will change how you think about progress forever.
If you’re in that messy middle, wondering if it’s all worth it — this episode is your permission slip to keep going.
🧠 You’re not broken. You’re just in the valley. Let’s walk through it together.
🎯 Resources & Mentions:
The Obstacle Is the Way by Ryan Holiday
Start With Why by Simon Sinek
Joanna Hardis: Why Change Feels So Damn Hard (https://joannahardis.com/2023/10/09/why-change-is-so-damn-hard-and-how-to-make-it-easier/)
NeuroLeadership Institute: Growth Mindset and Change (https://neuroleadership.com/your-brain-at-work/growth-mindset-deal-with-change)
Gabriel Gonsalves: The Emotional Cycle of Change (https://gabrielgonsalves.com/the-emotional-cycle-of-change/)
Mel Robbins: the High five habit
Resources & Links:
📩 Get my weekly fat loss tips straight to your inbox: https://traceyerasmusfitness.com/opt-in-mailing-list
📲 Follow me on Instagram for daily fitness and mindset hacks: @traceefitness
Get my FREE ULTIMATE FAT-LOSS GUIDE to see how I lost over 20kg in 6 months: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide
Enjoyed this episode?
Leave a review, share it with a friend, and let me know what hit home for you! Your support helps me reach and help more women just like you.
1 May 2025
Movement Snacks: Your Fitness Revolution in Seconds
Think you need a full hour (and a full outfit change) to get fit?
Think again. In this episode, we're talking about movement snacks — short bursts of physical activity that fit into real life.
From 2-minute stair climbs to squats while the kettle boils, you’ll learn how micro-workouts can improve your fitness, metabolism, mood, and energy without needing a gym.
You’ll also get loads of practical examples, expert insights, and my favorite tricks
24 Apr 2025
Overcoming Fear: Strategies to Build Mental Toughness
In this episode, we tackle the fear of failure and how it holds us back from reaching our full potential. I share personal stories and strategies like Fear-Setting and Mel Robbins' 5-Second Rule to help you push through fear, take action, and build mental toughness. Whether you're chasing big goals or facing everyday challenges, this episode will inspire you to keep moving forward, even when doubt creeps in.
17 Apr 2025
Escape the Perfectionism Trap: Why it pays to be consistently average
n this episode, we unpack why being consistently average is actually the key to long-term fat loss success—especially for busy women juggling real life.
I’m sharing how perfectionism might be holding you back, how to use simple portion control without a food scale, and why doing something is always better than nothing.
No more wagon to fall off of. Just a path that you can walk one imperfect step at a time.
10 Apr 2025
Beating Belly Fat: Getting a flat stomach after 35
In this episode of She Ain't Heavy!, Tracey dives into the science of losing belly fat after 35 and shares strategies that really work!
From understanding how metabolism changes with age to busting the myth of spot reduction, she covers the key factors behind stubborn belly fat. Discover the benefits of strength training, HIIT, stress management, and prioritising sleep—all backed by science.
Tune in for practical tips on how to work with your body and achieve lasting results!
4 Apr 2025
Unlocking the Power of Protein for Women Over 35
In today’s episode, we’re tackling one of the biggest nutrition game-changers for women over 35: protein. If you’re struggling with cravings, low energy, or stubborn fat loss, your protein intake might be the missing piece. I’m breaking down why protein is a must for muscle, metabolism, and overall health, how much you actually need, and simple ways to get more of it—without the stress. Plus, we’re busting common myths (no, it won’t make you bulky!) and revealing why timing your protein intake can make all the difference. Don’t miss this one—it’s packed with easy, actionable tips to help you feel stronger, leaner, and more energized!
26 Mar 2025
Unlocking Fat Loss: The Calorie Tracking Mistakes to Avoid
Think you’re tracking calories correctly but still not seeing results? In this episode of She Ain’t Heavy!, I’m uncovering the sneaky mistakes that might be stalling your fat loss. From portion-size slip-ups to weekend calorie blowouts, plus the truth about fitness trackers and eating too little, I’ll break it all down—so you can finally see the progress you deserve. Tune in, take notes, and let’s get you back on track! 🚀🔥
19 Mar 2025
She Ain't Heavy: Transform Your Life After 40
Tracey Erasmus, host of 'She Ain't Heavy', shares her transformation from a yo-yo dieter to a confident fitness enthusiast in her 40s.
The debut episode reveals her weight loss journey, overcoming 20 kilograms amidst the chaos of life as a mom and entrepreneur. Inspired to help other women achieve similar results, Tracey explains the significance of the podcast name, emphasising support and shared struggles.
With a focus on sustainable change, accessible coaching, and a supportive community, she encourages listeners seeking lasting weight loss to join her, promising they don't have to navigate this journey alone.
Who has been a guest on She Aint Heavy Podcast
Names identified in recent episode analyses. Showing up to five guests.
Dr Louise Newson
Dr Mary Claire Haver
Dr Stacy Sims
Tracee Glab
Podcast Authority Score: 19 / 100
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