The All Or Nothing Podcast - By Maddi Woods Transistor (https://transistor.fm) https://feeds.transistor.fm/all-or-nothing Helping you to ditch the all or nothing mentality when it comes to your health and fitness. No more overwhelm, no more restriction, just how to create a sustainable life that works for YOU. © 2026 Maddison Woods 704861d1-173c-5071-91ca-6d5453965483 yes en Mon, 20 Apr 2026 14:00:13 +0100 Mon, 20 Apr 2026 14:02:34 +0100 https://sites.google.com/view/mwcoaching/home?authuser=0 https://img.transistorcdn.com/TqiSAsC1GqeZsLcvkm5_Ha69lVSchgcV8k6E261rmVU/rs:fill:0:0:1/w:1400/h:1400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wM2M3/NmZlYzNhMDBjMDUz/MjM2MTZhZWZkNzU4/ODY0MS5wbmc.jpg The All Or Nothing Podcast - By Maddi Woods https://sites.google.com/view/mwcoaching/home?authuser=0 episodic Maddison Woods Helping you to ditch the all or nothing mentality when it comes to your health and fitness. No more overwhelm, no more restriction, just how to create a sustainable life that works for YOU. Helping you to ditch the all or nothing mentality when it comes to your health and fitness. Diets, restriction, fitness, health, strength training, muscle building, nutrition, binge eating, all or nothing, weightlifting Maddison Woods No Yes Ep 52: How to stop temptation - Ft. Steve Woods' advice 52 52 Ep 52: How to stop temptation - Ft. Steve Woods' advice full b2f0886e-b87e-4dd7-b946-90287ec3bd7e https://share.transistor.fm/s/8325c1f5 "If it's not working, change the system." - Steve Woods
Using willpower & removing food items from the house is a short-term strategy. They don't 'work' for long. They only treat the 'symptoms' of restrictive eating (cravings, food noise, binge-eating). They aren't a long-term solution.
So if you want to achieve your fat loss goals, maintain your physique and sanity... it's time you made a LIFE LONG CHANGE. Time to Make Waves.

]]> "If it's not working, change the system." - Steve Woods
Using willpower & removing food items from the house is a short-term strategy. They don't 'work' for long. They only treat the 'symptoms' of restrictive eating (cravings, food noise, binge-eating). They aren't a long-term solution.
So if you want to achieve your fat loss goals, maintain your physique and sanity... it's time you made a LIFE LONG CHANGE. Time to Make Waves.

]]> Mon, 20 Apr 2026 14:00:00 +0100 Maddison Woods Maddison Woods 1241 "If it's not working, change the system." - Steve Woods
Using willpower & removing food items from the house is a short-term strategy. They don't 'work' for long. They only treat the 'symptoms' of restrictive eating (cravings, food noise, binge-eating). They aren't a long-term solution.
So if you want to achieve your fat loss goals, maintain your physique and sanity... it's time you made a LIFE LONG CHANGE. Time to Make Waves.

]]> all or nothing, cravings, food noise, restriction, restrictive eating, mindset, behaviour, food habituation, nutrition, balance, health, fitness, relationship with food No Ep 51: The response I got when I said I was struggling with motivation... 51 51 Ep 51: The response I got when I said I was struggling with motivation... full c35f4205-ed12-4256-9a0b-9c6b805da639 https://share.transistor.fm/s/a016e3b9 I'm interested to know... what are your thoughts after hearing this?...
I found it fascinating to have received such a response. Perhaps how a coach responds to you/your struggles is exactly how a coach deals with their own struggles?
Is this a difference of approaches due to being different genders? Is that irrelevant here?
What do you think!

]]> I'm interested to know... what are your thoughts after hearing this?...
I found it fascinating to have received such a response. Perhaps how a coach responds to you/your struggles is exactly how a coach deals with their own struggles?
Is this a difference of approaches due to being different genders? Is that irrelevant here?
What do you think!

]]> Wed, 15 Apr 2026 16:12:10 +0100 Maddison Woods Maddison Woods 1469 I'm interested to know... what are your thoughts after hearing this?...
I found it fascinating to have received such a response. Perhaps how a coach responds to you/your struggles is exactly how a coach deals with their own struggles?
Is this a difference of approaches due to being different genders? Is that irrelevant here?
What do you think!

]]> motivation, all or nothing, online coaching, nutrition, macros, fat loss, muscle building, gym, performance, physique goals No Ep 50: The behavioural science behind portion control 50 50 Ep 50: The behavioural science behind portion control full 8d8c460d-99b2-44de-81fe-a9e492c280d7 https://share.transistor.fm/s/c7ee7c6b The evidence-based research behind 'The portion size effect'. Use this health habit to help regulate hunger cues, food consistency, avoid mindless eating & achieve your fat loss goals without restricting your favourite foods!

]]> The evidence-based research behind 'The portion size effect'. Use this health habit to help regulate hunger cues, food consistency, avoid mindless eating & achieve your fat loss goals without restricting your favourite foods!

]]> Thu, 09 Apr 2026 15:07:36 +0100 Maddison Woods Maddison Woods 418 The evidence-based research behind 'The portion size effect'. Use this health habit to help regulate hunger cues, food consistency, avoid mindless eating & achieve your fat loss goals without restricting your favourite foods!

]]> human behaviour, behavioural science, fat loss, portion control, sustainable fat loss, health, habits, all or nothing, making waves No Ep 49: My response to a client having a 'wobble' mid-week in her fat loss phase 49 49 Ep 49: My response to a client having a 'wobble' mid-week in her fat loss phase full e4c00293-8780-4562-9391-864ab43cf3e2 https://share.transistor.fm/s/4705055f My client 'Sarah' messaged me midweek last week having a little wobble. 
THIS is how I responded to ensure at a crucial moment that she:
- Didn't follow through with her knee-jerk reaction to slash calories to 'make it up'.
- Stepped away from her old mindset of binge-restrict vibes.
- Felt empowered to come back to basics, focus on sustainable habits & move forward without guilt AND ACHIEVE HER FAT LOSS GOALS!

]]> My client 'Sarah' messaged me midweek last week having a little wobble. 
THIS is how I responded to ensure at a crucial moment that she:
- Didn't follow through with her knee-jerk reaction to slash calories to 'make it up'.
- Stepped away from her old mindset of binge-restrict vibes.
- Felt empowered to come back to basics, focus on sustainable habits & move forward without guilt AND ACHIEVE HER FAT LOSS GOALS!

]]> Tue, 07 Apr 2026 14:13:07 +0100 Maddison Woods Maddison Woods 1209 My client 'Sarah' messaged me midweek last week having a little wobble. 
THIS is how I responded to ensure at a crucial moment that she:
- Didn't follow through with her knee-jerk reaction to slash calories to 'make it up'.
- Stepped away from her old mindset of binge-restrict vibes.
- Felt empowered to come back to basics, focus on sustainable habits & move forward without guilt AND ACHIEVE HER FAT LOSS GOALS!

]]> coaching, fat loss, all or nothing, restriction, binging, calories, nutrition, psychology, balance, making waves No Ep 48: SIX easy-to-forget-to-track foods that could be taking you out of a CD 48 48 Ep 48: SIX easy-to-forget-to-track foods that could be taking you out of a CD full edfb9d22-6039-4774-a583-37d61662de2d https://share.transistor.fm/s/ddf845b4 Tracking hack at the end of the ep! Right before a go off on a tangent about easter eggs hahahah.. mini eggs are the goat.

]]> Tracking hack at the end of the ep! Right before a go off on a tangent about easter eggs hahahah.. mini eggs are the goat.

]]> Thu, 02 Apr 2026 16:43:09 +0100 Maddison Woods Maddison Woods 1979 Tracking hack at the end of the ep! Right before a go off on a tangent about easter eggs hahahah.. mini eggs are the goat.

]]> diet, all or nothing, tracking, calories, balance, nutrition, food awareness, relationship with food, making waves No Ep 47: Thoughts from my 30th bday Costa Rica trip! 47 47 Ep 47: Thoughts from my 30th bday Costa Rica trip! full eeeaae55-e970-4aae-ac0a-71ada10b1d8c https://share.transistor.fm/s/0f297732 PURA VIDA.
Your new mantra.
Meaning? = Hello. Goodbye. How are you? I'm good. Things are tough but you know what that's life. Just crackin' on pal. Thank you. Today's been great. What a day! This is amazing. I'm having the best time. ETC ETC... you get the gist..

Fitness is meant to be FUN.
So sack off your 45 min stairmaster and go do something that actually makes you smile. Life is too short for the stair master. Unless you really love walking up lots of stairs....

]]> PURA VIDA.
Your new mantra.
Meaning? = Hello. Goodbye. How are you? I'm good. Things are tough but you know what that's life. Just crackin' on pal. Thank you. Today's been great. What a day! This is amazing. I'm having the best time. ETC ETC... you get the gist..

Fitness is meant to be FUN.
So sack off your 45 min stairmaster and go do something that actually makes you smile. Life is too short for the stair master. Unless you really love walking up lots of stairs....

]]> Wed, 25 Mar 2026 17:31:18 +0000 Maddison Woods Maddison Woods 1616 PURA VIDA.
Your new mantra.
Meaning? = Hello. Goodbye. How are you? I'm good. Things are tough but you know what that's life. Just crackin' on pal. Thank you. Today's been great. What a day! This is amazing. I'm having the best time. ETC ETC... you get the gist..

Fitness is meant to be FUN.
So sack off your 45 min stairmaster and go do something that actually makes you smile. Life is too short for the stair master. Unless you really love walking up lots of stairs....

]]> fitness, all or nothing, strong, strength training, health, nutrition, making waves, costa rica, life, pura vida No Ep 46: Does alcohol stop fat burning? 46 46 Ep 46: Does alcohol stop fat burning? full 3ac86b59-0bc9-462f-9806-56ae727d4504 https://share.transistor.fm/s/4bc798f6 Answer: Yes and no.
But it's about context.
Yes alcohol stops fat burning... but it does so temporarily to get rid of the toxin in your body first. Then resumes as normal.
At the end of the day - if you're still in a calorie deficit, you WILL still lose fat.

]]> Answer: Yes and no.
But it's about context.
Yes alcohol stops fat burning... but it does so temporarily to get rid of the toxin in your body first. Then resumes as normal.
At the end of the day - if you're still in a calorie deficit, you WILL still lose fat.

]]> Fri, 06 Feb 2026 09:00:00 +0000 Maddison Woods Maddison Woods 1779 Answer: Yes and no.
But it's about context.
Yes alcohol stops fat burning... but it does so temporarily to get rid of the toxin in your body first. Then resumes as normal.
At the end of the day - if you're still in a calorie deficit, you WILL still lose fat.

]]> Nutrition, fat loss, fitness myth, alcohol, fat oxidation, all or nothing No Ep 45: Why your perfectionist mindset is holding you back Ft. my snowboarding analogy 45 45 Ep 45: Why your perfectionist mindset is holding you back Ft. my snowboarding analogy full ae75ddc9-f3cc-4afd-a663-466b9a74435a https://share.transistor.fm/s/76760b71 Take imperfect action. Make mistakes. Learn along the way. Make it happen first, you can make it pretty later!
Stop waiting for the 'perfect' conditions to take action. It's rare that you'll get a long string of days where everything lines up; sometimes its foggy, sometimes the visibility is so poor you can't see the floor, sometimes it's icy, mogal-y, too many skiers on the slopes (haha). Progress happens when you just do it anyway. Do it scared, do it poorly, but do it anyway. Because the next time will always be better.

]]> Take imperfect action. Make mistakes. Learn along the way. Make it happen first, you can make it pretty later!
Stop waiting for the 'perfect' conditions to take action. It's rare that you'll get a long string of days where everything lines up; sometimes its foggy, sometimes the visibility is so poor you can't see the floor, sometimes it's icy, mogal-y, too many skiers on the slopes (haha). Progress happens when you just do it anyway. Do it scared, do it poorly, but do it anyway. Because the next time will always be better.

]]> Tue, 03 Feb 2026 16:05:53 +0000 Maddison Woods Maddison Woods 799 Take imperfect action. Make mistakes. Learn along the way. Make it happen first, you can make it pretty later!
Stop waiting for the 'perfect' conditions to take action. It's rare that you'll get a long string of days where everything lines up; sometimes its foggy, sometimes the visibility is so poor you can't see the floor, sometimes it's icy, mogal-y, too many skiers on the slopes (haha). Progress happens when you just do it anyway. Do it scared, do it poorly, but do it anyway. Because the next time will always be better.

]]> perfectionism, progress, fat loss, muscle building, imperfect action, all or nothing No Ep 44: Long lean muscle Vs Bulky muscle 44 44 Ep 44: Long lean muscle Vs Bulky muscle full 91707bed-3c85-487d-a0d9-77ba3bb48d66 https://share.transistor.fm/s/57758a07 What type of muscle do you want to grow? Long lean and toned? Or big bulky muscle? Here's the difference.

]]> What type of muscle do you want to grow? Long lean and toned? Or big bulky muscle? Here's the difference.

]]> Fri, 16 Jan 2026 18:00:00 +0000 Maddison Woods Maddison Woods 1485 What type of muscle do you want to grow? Long lean and toned? Or big bulky muscle? Here's the difference.

]]> muscle, muscle building, strength training, tone up, all or nothing, body recomposition No Ep: 43: STOP CAPPING YOUR REPS! 43 43 Ep: 43: STOP CAPPING YOUR REPS! full 0aac6a99-64da-43e1-a776-6939a33c3298 https://share.transistor.fm/s/62c02316 Stop capping your reps at 10 just because your suggested reps on your plan say '10'. It's a guide, not gospel. Training with intensity is more important than only training to the end of your suggested rep range. Train to 1-2 RIR and you'll progress nicelyyyy

]]> Stop capping your reps at 10 just because your suggested reps on your plan say '10'. It's a guide, not gospel. Training with intensity is more important than only training to the end of your suggested rep range. Train to 1-2 RIR and you'll progress nicelyyyy

]]> Wed, 14 Jan 2026 16:19:13 +0000 Maddison Woods Maddison Woods 1439 Stop capping your reps at 10 just because your suggested reps on your plan say '10'. It's a guide, not gospel. Training with intensity is more important than only training to the end of your suggested rep range. Train to 1-2 RIR and you'll progress nicelyyyy

]]> Strength training, gym, muscle building, all or nothing No EP 42: MINI SERIES: How to train your core (TVA & AR) 42 42 EP 42: MINI SERIES: How to train your core (TVA & AR) full 9e8eb722-0efc-4563-85d5-5c6187b22f36 https://share.transistor.fm/s/07597376 Tue, 21 Oct 2025 06:58:57 +0100 Maddison Woods Maddison Woods 1068 strength training, core, bracing, core stability, core workout, training, exercise, all or nothing, making waves No EP 41: MINI SERIES: How often should you ST to see results? 41 41 EP 41: MINI SERIES: How often should you ST to see results? full ec5c7c97-8af8-49d6-8fb5-87f079828a29 https://share.transistor.fm/s/37123f34 More isn't necessarily better.... unless your body is conditioned and has the ability to effectively recover from increased frequency of training.

]]> More isn't necessarily better.... unless your body is conditioned and has the ability to effectively recover from increased frequency of training.

]]> Mon, 20 Oct 2025 16:14:42 +0100 Maddison Woods Maddison Woods 1454 More isn't necessarily better.... unless your body is conditioned and has the ability to effectively recover from increased frequency of training.

]]> strength training, weight lifting, gym, weights, muscle building, fitness, health, all or nothing, recovery, strength, lifestyle No Ep 40: MINI SERIES: How to warm up for a strength training session 40 40 Ep 40: MINI SERIES: How to warm up for a strength training session full f7868e93-2b7e-4fbc-b3e0-633f2cb4c3bb https://share.transistor.fm/s/551c4301 Don't just go straight into your first exercise. Prep & priming your body for lifting will mean better execution, better mind to muscle connections, better range of motion, far less risk of injury, and better performance in your session.
Yes it's important, but it doesn't need to take 30 mins.
3 x simple things - which can take 8-10 mins!
Small habits -> make the biggest waves.

]]> Don't just go straight into your first exercise. Prep & priming your body for lifting will mean better execution, better mind to muscle connections, better range of motion, far less risk of injury, and better performance in your session.
Yes it's important, but it doesn't need to take 30 mins.
3 x simple things - which can take 8-10 mins!
Small habits -> make the biggest waves.

]]> Sun, 19 Oct 2025 08:49:39 +0100 Maddison Woods Maddison Woods 613 Don't just go straight into your first exercise. Prep & priming your body for lifting will mean better execution, better mind to muscle connections, better range of motion, far less risk of injury, and better performance in your session.
Yes it's important, but it doesn't need to take 30 mins.
3 x simple things - which can take 8-10 mins!
Small habits -> make the biggest waves.

]]> strength training, gym, weightlifting, warm up, cardio, mobility, recovery, muscle building, performance No Ep 39: MINI SERIES: The 'Skinny Fat' Trend - And why you need to lift, not shrink 39 39 Ep 39: MINI SERIES: The 'Skinny Fat' Trend - And why you need to lift, not shrink full 2903ed08-6d5c-4569-9570-1985dbbc48c2 https://share.transistor.fm/s/506a0d5d 'Skinny Fat' is trending again.
In this episode I'll explain what this physique means, my own experience with it & my herbalife story, and how to change from being 'skinny fat' to strong (if you want to!)

]]> 'Skinny Fat' is trending again.
In this episode I'll explain what this physique means, my own experience with it & my herbalife story, and how to change from being 'skinny fat' to strong (if you want to!)

]]> Sat, 18 Oct 2025 08:39:58 +0100 Maddison Woods Maddison Woods 1175 'Skinny Fat' is trending again.
In this episode I'll explain what this physique means, my own experience with it & my herbalife story, and how to change from being 'skinny fat' to strong (if you want to!)

]]> skinny fat, fat loss, muscle building, muscle, hypertrophy, strength training, gym, lift weights, fitness, health, trends, fitness trends No Ep 38: MINI SERIES: Which exercise builds muscle and which DOESN'T 38 38 Ep 38: MINI SERIES: Which exercise builds muscle and which DOESN'T full 0bba8359-56ab-4ced-940d-8e93bc321a63 https://share.transistor.fm/s/037cdb10 This might surprise you...
The 2 mechanisms that build muscle are mechanical tension & metabolic stress.
Spoiler alert: Pilates has neither.

]]> This might surprise you...
The 2 mechanisms that build muscle are mechanical tension & metabolic stress.
Spoiler alert: Pilates has neither.

]]> Fri, 17 Oct 2025 07:08:16 +0100 Maddison Woods Maddison Woods 977 This might surprise you...
The 2 mechanisms that build muscle are mechanical tension & metabolic stress.
Spoiler alert: Pilates has neither.

]]> muscle building, muscle, hypertrophy, all or nothing, strength training, gym, weights, fat loss, body recomposition No Ep 37: MINI SERIES: How to build muscle (to 'lose weight & tone up') 37 37 Ep 37: MINI SERIES: How to build muscle (to 'lose weight & tone up') full 9439600e-6cba-4300-ab05-67ec5fc454e8 https://share.transistor.fm/s/33933d36 For anyone who has a goal of wanting to 'lose weight & tone up' -> translated this means to lose fat & build muscle. To have a 'toned' physique it requires having built the muscle (this is where that definition comes from) and lose enough fat to see it underneath.
Muscle building is the key here!
This breaks down how to train in order to build muscle - it's not just lifting ANY weights... but lifting HEAVY relative to YOU.

]]> For anyone who has a goal of wanting to 'lose weight & tone up' -> translated this means to lose fat & build muscle. To have a 'toned' physique it requires having built the muscle (this is where that definition comes from) and lose enough fat to see it underneath.
Muscle building is the key here!
This breaks down how to train in order to build muscle - it's not just lifting ANY weights... but lifting HEAVY relative to YOU.

]]> Thu, 16 Oct 2025 14:16:21 +0100 Maddison Woods Maddison Woods 1879 For anyone who has a goal of wanting to 'lose weight & tone up' -> translated this means to lose fat & build muscle. To have a 'toned' physique it requires having built the muscle (this is where that definition comes from) and lose enough fat to see it underneath.
Muscle building is the key here!
This breaks down how to train in order to build muscle - it's not just lifting ANY weights... but lifting HEAVY relative to YOU.

]]> Strength training, failure, reps in reserve, muscle building, strength, protein, macros, training, gym, all or nothing No Ep 36: MINI SERIES: Strength training simplified - 'The 7 things' 36 36 Ep 36: MINI SERIES: Strength training simplified - 'The 7 things' full 80f8cc22-e9bd-4e21-b06c-0bc2931508a2 https://share.transistor.fm/s/6ca4b740 Let me explain 'The gym' or... any exercise you could possible do.. in 60 seconds!
If you don't know where to start in the gym/ strength training, and this is a real barrier for you that's preventing you from getting started - this will help.
Work your way through the 7 movements, add in isolations, work with a personal trainer to ensure correct technique, work hard, get strong in these movements and you're on a pretty good path!

Any questions - feel free to message me anytime on insta! @maddison_woods_making_waves

]]> Let me explain 'The gym' or... any exercise you could possible do.. in 60 seconds!
If you don't know where to start in the gym/ strength training, and this is a real barrier for you that's preventing you from getting started - this will help.
Work your way through the 7 movements, add in isolations, work with a personal trainer to ensure correct technique, work hard, get strong in these movements and you're on a pretty good path!

Any questions - feel free to message me anytime on insta! @maddison_woods_making_waves

]]> Wed, 15 Oct 2025 12:24:33 +0100 Maddison Woods Maddison Woods 1802 Let me explain 'The gym' or... any exercise you could possible do.. in 60 seconds!
If you don't know where to start in the gym/ strength training, and this is a real barrier for you that's preventing you from getting started - this will help.
Work your way through the 7 movements, add in isolations, work with a personal trainer to ensure correct technique, work hard, get strong in these movements and you're on a pretty good path!

Any questions - feel free to message me anytime on insta! @maddison_woods_making_waves

]]> Strength training, compound movements, isolation movements, muscle building, gym No Ep 35: How I create tailored programs for clients 35 35 Ep 35: How I create tailored programs for clients full 58b29236-8eaa-486f-b84e-6c4d5d5fcc22 https://share.transistor.fm/s/7fe458b6 There's A LOT that goes into creating a program for an individual- science, history, preferences, evidence-based principles.
I pride myself on the fact that I create a completely tailored straining program for every individual client that I have - nothing is generic or cookie-cutter vibes. AI doesn't know your training history. AI doesn't factor in including enough working sets per muscle group to ensure muscle hypertrophy of specific muscle groups occur. AI won't know your MRV.

If you want a training program that is completely tailored to you - DM me 'PROGRAM' and let me do it for you!
@maddison_woods_making_waves

]]> There's A LOT that goes into creating a program for an individual- science, history, preferences, evidence-based principles.
I pride myself on the fact that I create a completely tailored straining program for every individual client that I have - nothing is generic or cookie-cutter vibes. AI doesn't know your training history. AI doesn't factor in including enough working sets per muscle group to ensure muscle hypertrophy of specific muscle groups occur. AI won't know your MRV.

If you want a training program that is completely tailored to you - DM me 'PROGRAM' and let me do it for you!
@maddison_woods_making_waves

]]> Thu, 12 Jun 2025 11:56:52 +0100 Maddison Woods Maddison Woods 2325 There's A LOT that goes into creating a program for an individual- science, history, preferences, evidence-based principles.
I pride myself on the fact that I create a completely tailored straining program for every individual client that I have - nothing is generic or cookie-cutter vibes. AI doesn't know your training history. AI doesn't factor in including enough working sets per muscle group to ensure muscle hypertrophy of specific muscle groups occur. AI won't know your MRV.

If you want a training program that is completely tailored to you - DM me 'PROGRAM' and let me do it for you!
@maddison_woods_making_waves

]]> strength training, gym, strength program, training split, fat loss, lose weight, tone up, weight loss, gym No Ep 34: Overeating to people-please? 34 34 Ep 34: Overeating to people-please? full 9db04fca-a81c-4d98-a456-3ba2711cf8cc https://share.transistor.fm/s/db9e4ef0 You don't need to justify your reasons for *only* having a main meal and no dessert. Or for politely declining home-made birthday cake. There's a time for these foods, and life is about eating within balance, but we also shouldn't be neglecting our healthy habits and fitness goals to please others. YOU know what you've eaten today. They don't. 

Want extra support on your weight loss journey? Want a coach to keep you accountable?
DM me & let me help! @maddison_woods_making_waves

]]> You don't need to justify your reasons for *only* having a main meal and no dessert. Or for politely declining home-made birthday cake. There's a time for these foods, and life is about eating within balance, but we also shouldn't be neglecting our healthy habits and fitness goals to please others. YOU know what you've eaten today. They don't. 

Want extra support on your weight loss journey? Want a coach to keep you accountable?
DM me & let me help! @maddison_woods_making_waves

]]> Fri, 23 May 2025 12:40:14 +0100 Maddison Woods Maddison Woods 1944 You don't need to justify your reasons for *only* having a main meal and no dessert. Or for politely declining home-made birthday cake. There's a time for these foods, and life is about eating within balance, but we also shouldn't be neglecting our healthy habits and fitness goals to please others. YOU know what you've eaten today. They don't. 

Want extra support on your weight loss journey? Want a coach to keep you accountable?
DM me & let me help! @maddison_woods_making_waves

]]> overeating, diet, all or nothing, nutrition, binge eating, fat loss, weight loss, sustainable habits No Ep 33: How to Menopause prep in your 20s & 30s 33 33 Ep 33: How to Menopause prep in your 20s & 30s full 11e591a3-e36e-4f9d-90b8-e78078a82fe7 https://share.transistor.fm/s/21df9a05 Whether we like it or not... Menopause is coming for us. 

So rather than closing our eyes and being surprised when it hits... let's actually PREP for it to make that chapter of our life EASIER?!
Because there's nothing sexier than thinking about long-term health haha.
It's far too easy to coast through our 20s and 30s when we realistically do have less responsibilities, more freedom, we're probably more social during this time (which I encourage- I mean... why not?! celebrate being young!) BUTTTT

We really do need to be thinking about the inevitable chapter that will happen in 10-20 years time (even though that seems far away)... because if we don't it will - and i quote - "HIT YOU LIKE A TRAIN".

So what can we do to make menopause easier? (I'm not saying it'll be a painless breeze, but definitely more manageable)

Strength train, build a hella lotta muscle, create healthy habits, learn about food & get a solid food & exercise routine going, understand what self-care actually means & show yourself what your truly capable of.

Just remember your health isn't built in extremes. Learn how to find balance NOW so it's easier later. The future you will thank you for it!

If you loved this podcast- send to a friend!
& if you need help with a solid strength training routine, or need help with the nutrition side of things - DM me & let me help you!

Because the biggest changes start from a ripple.

@maddison_woods_making_waves

]]> Whether we like it or not... Menopause is coming for us. 

So rather than closing our eyes and being surprised when it hits... let's actually PREP for it to make that chapter of our life EASIER?!
Because there's nothing sexier than thinking about long-term health haha.
It's far too easy to coast through our 20s and 30s when we realistically do have less responsibilities, more freedom, we're probably more social during this time (which I encourage- I mean... why not?! celebrate being young!) BUTTTT

We really do need to be thinking about the inevitable chapter that will happen in 10-20 years time (even though that seems far away)... because if we don't it will - and i quote - "HIT YOU LIKE A TRAIN".

So what can we do to make menopause easier? (I'm not saying it'll be a painless breeze, but definitely more manageable)

Strength train, build a hella lotta muscle, create healthy habits, learn about food & get a solid food & exercise routine going, understand what self-care actually means & show yourself what your truly capable of.

Just remember your health isn't built in extremes. Learn how to find balance NOW so it's easier later. The future you will thank you for it!

If you loved this podcast- send to a friend!
& if you need help with a solid strength training routine, or need help with the nutrition side of things - DM me & let me help you!

Because the biggest changes start from a ripple.

@maddison_woods_making_waves

]]> Tue, 13 May 2025 15:32:43 +0100 Maddison Woods Maddison Woods 1681 Whether we like it or not... Menopause is coming for us. 

So rather than closing our eyes and being surprised when it hits... let's actually PREP for it to make that chapter of our life EASIER?!
Because there's nothing sexier than thinking about long-term health haha.
It's far too easy to coast through our 20s and 30s when we realistically do have less responsibilities, more freedom, we're probably more social during this time (which I encourage- I mean... why not?! celebrate being young!) BUTTTT

We really do need to be thinking about the inevitable chapter that will happen in 10-20 years time (even though that seems far away)... because if we don't it will - and i quote - "HIT YOU LIKE A TRAIN".

So what can we do to make menopause easier? (I'm not saying it'll be a painless breeze, but definitely more manageable)

Strength train, build a hella lotta muscle, create healthy habits, learn about food & get a solid food & exercise routine going, understand what self-care actually means & show yourself what your truly capable of.

Just remember your health isn't built in extremes. Learn how to find balance NOW so it's easier later. The future you will thank you for it!

If you loved this podcast- send to a friend!
& if you need help with a solid strength training routine, or need help with the nutrition side of things - DM me & let me help you!

Because the biggest changes start from a ripple.

@maddison_woods_making_waves

]]> Menopause, all or nothing, strength training, strong, muscle mass, muscle building, muscular hypertrophy, protein, sustainable habits, women's health, female health, health, well-being No Ep 32: Should you RUN for weight loss? 32 32 Ep 32: Should you RUN for weight loss? full d98ece7d-4848-43ec-8bc8-45deb74a9ebe https://share.transistor.fm/s/6529c1d4 RUNNING doesn't help you lose weight... it's always the mindset shift and behaviour change that happens when you start exercising consistently.... running was just the chosen catalyst.

If you enjoyed this episode - send to a friend!
Or feel free to DM me on instagram @maddison_woods_making_waves if you're looking for help to find a strength training and running plan to help you with your weight loss goals!

okay ly byeeeee xx

]]> RUNNING doesn't help you lose weight... it's always the mindset shift and behaviour change that happens when you start exercising consistently.... running was just the chosen catalyst.

If you enjoyed this episode - send to a friend!
Or feel free to DM me on instagram @maddison_woods_making_waves if you're looking for help to find a strength training and running plan to help you with your weight loss goals!

okay ly byeeeee xx

]]> Mon, 12 May 2025 13:11:25 +0100 Maddison Woods Maddison Woods 956 RUNNING doesn't help you lose weight... it's always the mindset shift and behaviour change that happens when you start exercising consistently.... running was just the chosen catalyst.

If you enjoyed this episode - send to a friend!
Or feel free to DM me on instagram @maddison_woods_making_waves if you're looking for help to find a strength training and running plan to help you with your weight loss goals!

okay ly byeeeee xx

]]> Running, weight loss, fat loss, mindset, behaviour change, all or nothing, exercise, fitness, health No Ep 31: Protein bars & Protein yogurts - Worth the hype? 31 31 Ep 31: Protein bars & Protein yogurts - Worth the hype? full 06518bfb-c2b9-4724-bea8-9618bca06428 https://share.transistor.fm/s/76135142 If you enjoyed this episode - please send to a friend! 
& any Qs on this topic - feel free to message me on insta : @maddison_woods_making_waves

]]> If you enjoyed this episode - please send to a friend! 
& any Qs on this topic - feel free to message me on insta : @maddison_woods_making_waves

]]> Fri, 02 May 2025 13:18:44 +0100 Maddison Woods Maddison Woods 1090 If you enjoyed this episode - please send to a friend! 
& any Qs on this topic - feel free to message me on insta : @maddison_woods_making_waves

]]> protein, protein bars, health, nutrition, all or nothing, mindset, muscle building, weight loss No Ep 30: How to improve your gut health... by eating CHOCOLATE at EASTER! 30 30 Ep 30: How to improve your gut health... by eating CHOCOLATE at EASTER! full 4d8eb73f-47fe-41a7-857f-5bd5786ee22b https://share.transistor.fm/s/149f9b59 Though not just any chocolate... but 70% DARK chocolate (Sorry I don't want to mislead you... haha)

]]> Though not just any chocolate... but 70% DARK chocolate (Sorry I don't want to mislead you... haha)

]]> Fri, 18 Apr 2025 14:24:51 +0100 Maddison Woods Maddison Woods 1163 Though not just any chocolate... but 70% DARK chocolate (Sorry I don't want to mislead you... haha)

]]> Gut health, gut microbiome, polyphenols, health, nutrition, plants, food, women's health No Ep 29: Gym Lingo 29 29 Ep 29: Gym Lingo full 362ea381-4e21-4962-8b6c-268faea5780c https://share.transistor.fm/s/e09efb31 Ever felt like some gym go-ers are peaking a completely different language?! Let me help translate!
Explained in this podcast is:
RPE, RIR, 'Failure', Concentric, Eccentric, BSS, RDL, TUT, AMRAP, EMOM, Basic set, Superset, Tri-Set, Giant Set, Drop Set, Progressive Overload, Deload Week, ROM, Metabolic Tension, Metabolic Stress, Hypertrophy, Compound lift, Isolation exercise, PR, 1RM, Rest-pause.

If you've heard of any others that I haven't mentioned, feel free to shoot me a message & I'll gladly help explain!
If you want help creating a strength training program that's actually suited to YOU and YOUR goals, DM me on instagram (@maddison_woods_making_waves) and let me help!

Okay love you byeeee

]]> Ever felt like some gym go-ers are peaking a completely different language?! Let me help translate!
Explained in this podcast is:
RPE, RIR, 'Failure', Concentric, Eccentric, BSS, RDL, TUT, AMRAP, EMOM, Basic set, Superset, Tri-Set, Giant Set, Drop Set, Progressive Overload, Deload Week, ROM, Metabolic Tension, Metabolic Stress, Hypertrophy, Compound lift, Isolation exercise, PR, 1RM, Rest-pause.

If you've heard of any others that I haven't mentioned, feel free to shoot me a message & I'll gladly help explain!
If you want help creating a strength training program that's actually suited to YOU and YOUR goals, DM me on instagram (@maddison_woods_making_waves) and let me help!

Okay love you byeeee

]]> Mon, 07 Apr 2025 17:03:05 +0100 Maddison Woods Maddison Woods 2644 Ever felt like some gym go-ers are peaking a completely different language?! Let me help translate!
Explained in this podcast is:
RPE, RIR, 'Failure', Concentric, Eccentric, BSS, RDL, TUT, AMRAP, EMOM, Basic set, Superset, Tri-Set, Giant Set, Drop Set, Progressive Overload, Deload Week, ROM, Metabolic Tension, Metabolic Stress, Hypertrophy, Compound lift, Isolation exercise, PR, 1RM, Rest-pause.

If you've heard of any others that I haven't mentioned, feel free to shoot me a message & I'll gladly help explain!
If you want help creating a strength training program that's actually suited to YOU and YOUR goals, DM me on instagram (@maddison_woods_making_waves) and let me help!

Okay love you byeeee

]]> Diets, restriction, fitness, health, strength training, muscle building, nutrition, binge eating, all or nothing, weightlifting No Ep 28: Does HIIT prevent fat loss due to CORTISOL spikes? 28 28 Ep 28: Does HIIT prevent fat loss due to CORTISOL spikes? full 753c1e5c-869c-4b8a-8c31-fbfdc5712f0e https://share.transistor.fm/s/c47b7056 Always be sure to think critically when reading / hearing recent 'fitness claims'.
Because they NEVER explain the whole story or will show you the bigger picture!
In this instance: a huge lack/ misunderstanding of the role of cortisol in ACUTE terms Vs CHRONIC terms. They are different! 
Cortisol has an important role in the body which keeps us healthy, functioning normally, and is essential. But chronically high levels can have a negative impact on health, well-being, and yes, can prevent fat loss & has a role in storing fat around your stomach.

But short answer: No. HIIT training will not stop you from losing fat. 

Feel free to message me on insta if you have any Qs from this episode! @maddison_woods_making_waves

]]> Always be sure to think critically when reading / hearing recent 'fitness claims'.
Because they NEVER explain the whole story or will show you the bigger picture!
In this instance: a huge lack/ misunderstanding of the role of cortisol in ACUTE terms Vs CHRONIC terms. They are different! 
Cortisol has an important role in the body which keeps us healthy, functioning normally, and is essential. But chronically high levels can have a negative impact on health, well-being, and yes, can prevent fat loss & has a role in storing fat around your stomach.

But short answer: No. HIIT training will not stop you from losing fat. 

Feel free to message me on insta if you have any Qs from this episode! @maddison_woods_making_waves

]]> Wed, 02 Apr 2025 13:00:16 +0100 Maddison Woods Maddison Woods 2005 Always be sure to think critically when reading / hearing recent 'fitness claims'.
Because they NEVER explain the whole story or will show you the bigger picture!
In this instance: a huge lack/ misunderstanding of the role of cortisol in ACUTE terms Vs CHRONIC terms. They are different! 
Cortisol has an important role in the body which keeps us healthy, functioning normally, and is essential. But chronically high levels can have a negative impact on health, well-being, and yes, can prevent fat loss & has a role in storing fat around your stomach.

But short answer: No. HIIT training will not stop you from losing fat. 

Feel free to message me on insta if you have any Qs from this episode! @maddison_woods_making_waves

]]> HIIT, cortisol, fat loss, myth debunking, fitness claims, all or nothing No Ep 27: Intuitive eating Vs Tracking apps 27 27 Ep 27: Intuitive eating Vs Tracking apps full 8b555b1e-a7d8-49bf-8b87-e234c84b84de https://share.transistor.fm/s/1627f617 I don't believe you can intuitively eat until you've LEARNT to intuitively eat.
It's a skill... which takes time to learn & time to perfect.
Nobody picks up a guitar and just play it without knowing how to hold it or without knowing chords...
Learning how to intuitively eat is the most empowering thing you can do - IF you put the work in do to so!

]]> I don't believe you can intuitively eat until you've LEARNT to intuitively eat.
It's a skill... which takes time to learn & time to perfect.
Nobody picks up a guitar and just play it without knowing how to hold it or without knowing chords...
Learning how to intuitively eat is the most empowering thing you can do - IF you put the work in do to so!

]]> Tue, 04 Mar 2025 11:40:02 +0000 Maddison Woods Maddison Woods 1998 I don't believe you can intuitively eat until you've LEARNT to intuitively eat.
It's a skill... which takes time to learn & time to perfect.
Nobody picks up a guitar and just play it without knowing how to hold it or without knowing chords...
Learning how to intuitively eat is the most empowering thing you can do - IF you put the work in do to so!

]]> intuitive eatine, diet, calorie deficit, tracking, eating disorders, food awareness, all or nothing, food education, fat loss No Ep 26: Creatine - What is it? Should you be taking it? Just another FAD? 26 26 Ep 26: Creatine - What is it? Should you be taking it? Just another FAD? full 66b43cab-fdbf-4a53-acb3-c36dfdadf5a5 https://share.transistor.fm/s/829e593d Short answer: YES. TAKE IT. No- not a fad.
Creatine is the most researched, evidence-backed supplement out there & tbh will be the missing piece on your fat loss journey.
You get the biggest bang for your buck in terms of progress & investment WITHOUT the all-or-nothing burnout

Any Qs on this topic feel free to message me directly! - @maddison_woods_making_waves
Remember to subscribe to the podcast so you don't miss an episode!
okay ly byeeee

]]> Short answer: YES. TAKE IT. No- not a fad.
Creatine is the most researched, evidence-backed supplement out there & tbh will be the missing piece on your fat loss journey.
You get the biggest bang for your buck in terms of progress & investment WITHOUT the all-or-nothing burnout

Any Qs on this topic feel free to message me directly! - @maddison_woods_making_waves
Remember to subscribe to the podcast so you don't miss an episode!
okay ly byeeee

]]> Wed, 26 Feb 2025 19:10:21 +0000 Maddison Woods Maddison Woods 1432 Short answer: YES. TAKE IT. No- not a fad.
Creatine is the most researched, evidence-backed supplement out there & tbh will be the missing piece on your fat loss journey.
You get the biggest bang for your buck in terms of progress & investment WITHOUT the all-or-nothing burnout

Any Qs on this topic feel free to message me directly! - @maddison_woods_making_waves
Remember to subscribe to the podcast so you don't miss an episode!
okay ly byeeee

]]> Creatine, fat loss, diet, muscle gain, health, all or nothing, No Ep 25: The gym advice you NEED to hear 25 25 Ep 25: The gym advice you NEED to hear full b617fb31-3273-4f58-8096-c62566d124c8 https://share.transistor.fm/s/2aa38b0e Time to let go of the all or nothing expectations you have for your training.
You are not a robot.
Stop treating yourself like one.
Okay love you bye, Mads x

]]> Time to let go of the all or nothing expectations you have for your training.
You are not a robot.
Stop treating yourself like one.
Okay love you bye, Mads x

]]> Mon, 17 Feb 2025 14:39:47 +0000 Maddison Woods Maddison Woods 301 Time to let go of the all or nothing expectations you have for your training.
You are not a robot.
Stop treating yourself like one.
Okay love you bye, Mads x

]]> Gym, strength training, consistency, all or nothing, fat loss, muscle building, sustainable habits No Ep 24: Cardio or weights for fat loss? 24 24 Ep 24: Cardio or weights for fat loss? full 6fe79785-fa94-494d-8fe9-bef279bc00f0 https://share.transistor.fm/s/26d1326f Should you be doing one or the other?
Or more than one than the other?
Let me explain...

If you're looking for extra support on your fat loss journey - message me on Instagram & let's have a chat!
@maddison_woods_making_waves

]]> Should you be doing one or the other?
Or more than one than the other?
Let me explain...

If you're looking for extra support on your fat loss journey - message me on Instagram & let's have a chat!
@maddison_woods_making_waves

]]> Thu, 13 Feb 2025 15:36:48 +0000 Maddison Woods Maddison Woods 1050 Should you be doing one or the other?
Or more than one than the other?
Let me explain...

If you're looking for extra support on your fat loss journey - message me on Instagram & let's have a chat!
@maddison_woods_making_waves

]]> fat loss, diet, scale weight, cardio, weights, strength training, No Ep 23: Carve your own path: 4 snowboarding lessons to help your weightloss journey! 23 23 Ep 23: Carve your own path: 4 snowboarding lessons to help your weightloss journey! full 1bd05dc4-6d1e-40fb-a069-1d9194abd0d0 https://share.transistor.fm/s/69fa3444 Thu, 06 Feb 2025 14:13:54 +0000 Maddison Woods Maddison Woods 1995 weightloss, all or nothing, diets, challenges, achieve, strength training, habits, health, fitness No Ep 22: STEPPING ON THE SCALES: Let's change the narrative 22 22 Ep 22: STEPPING ON THE SCALES: Let's change the narrative full bf7c0134-ed7e-4c82-a3f6-8762b988d842 https://share.transistor.fm/s/e6c5784a @maddison_woods_making_waves

]]> @maddison_woods_making_waves

]]> Wed, 22 Jan 2025 14:47:12 +0000 Maddison Woods Maddison Woods 2625 @maddison_woods_making_waves

]]> scale weight, weight loss, fat loss, all or nothing, health, fitness, women's health, sustainable habits, societal conditioning No Ep 21: Am I just a Fat Loss Coach? - You decide 21 21 Ep 21: Am I just a Fat Loss Coach? - You decide full d52c0394-ad1d-46f7-82b6-5fc5f6a89971 https://share.transistor.fm/s/a9aeec34 I am a Fat Loss Coach... or am I?...
This last year I've felt a bit like a fraud because labelling myself as a 'fat loss coach' hasn't really explained what I really do as a coach... or explain the type of coaching that I actually provide?
So..... give this a listen and decide for yourself!

If you are looking for support on your health & fitness journey - DM me "COACHING" and let's work together!
@maddison_woods_making_waves

Okay love you byeeee
Mads x

]]> I am a Fat Loss Coach... or am I?...
This last year I've felt a bit like a fraud because labelling myself as a 'fat loss coach' hasn't really explained what I really do as a coach... or explain the type of coaching that I actually provide?
So..... give this a listen and decide for yourself!

If you are looking for support on your health & fitness journey - DM me "COACHING" and let's work together!
@maddison_woods_making_waves

Okay love you byeeee
Mads x

]]> Mon, 20 Jan 2025 13:49:38 +0000 Maddison Woods Maddison Woods 2931 I am a Fat Loss Coach... or am I?...
This last year I've felt a bit like a fraud because labelling myself as a 'fat loss coach' hasn't really explained what I really do as a coach... or explain the type of coaching that I actually provide?
So..... give this a listen and decide for yourself!

If you are looking for support on your health & fitness journey - DM me "COACHING" and let's work together!
@maddison_woods_making_waves

Okay love you byeeee
Mads x

]]> fat loss, lose weight, all or nothing, health, muscle building, body recomposition No Ep 20: PODCAST COLLAB - A gals chat on fitness fads, New Year New Me & Transformation photos 20 20 Ep 20: PODCAST COLLAB - A gals chat on fitness fads, New Year New Me & Transformation photos full 68519d7f-1771-4744-89ac-7af3f362a9dc https://share.transistor.fm/s/54615d75 I'm joined by fellow online coach & gal pal Becci Allen- essentially chatting about things in the fitness industry that frustrate us as women, as coaches, and as people who want to keep fit!

Are crash diets worth it?
Is sacrificing your relationship with food worth the lower scale weight goal?
Does an extreme low calorie diet actually work if you have to keep going back to it?
Is it really New year, New me?
What you DON'T see behind aaaalllll these transformation photos...
"Mum Tums" Vs "Dad Bods"

Is it time to finally think about making a change in your health & fitness that LASTS? 
So you're NOT stuck in this perpetual cycle of crash dieting & weight gain again?

Enjoyyy!

@maddison_woods_making_waves
@becciallencoaching

]]> I'm joined by fellow online coach & gal pal Becci Allen- essentially chatting about things in the fitness industry that frustrate us as women, as coaches, and as people who want to keep fit!

Are crash diets worth it?
Is sacrificing your relationship with food worth the lower scale weight goal?
Does an extreme low calorie diet actually work if you have to keep going back to it?
Is it really New year, New me?
What you DON'T see behind aaaalllll these transformation photos...
"Mum Tums" Vs "Dad Bods"

Is it time to finally think about making a change in your health & fitness that LASTS? 
So you're NOT stuck in this perpetual cycle of crash dieting & weight gain again?

Enjoyyy!

@maddison_woods_making_waves
@becciallencoaching

]]> Sat, 11 Jan 2025 11:40:35 +0000 Maddison Woods Maddison Woods 2121 I'm joined by fellow online coach & gal pal Becci Allen- essentially chatting about things in the fitness industry that frustrate us as women, as coaches, and as people who want to keep fit!

Are crash diets worth it?
Is sacrificing your relationship with food worth the lower scale weight goal?
Does an extreme low calorie diet actually work if you have to keep going back to it?
Is it really New year, New me?
What you DON'T see behind aaaalllll these transformation photos...
"Mum Tums" Vs "Dad Bods"

Is it time to finally think about making a change in your health & fitness that LASTS? 
So you're NOT stuck in this perpetual cycle of crash dieting & weight gain again?

Enjoyyy!

@maddison_woods_making_waves
@becciallencoaching

]]> January, fitness fads, crash diet, women's health, new year new me, 2025, transformation photos, the diet cycle, fitness industry, 2025 fitness goals No Ep 19: A raw & real December confession 19 19 Ep 19: A raw & real December confession full 873e11f1-4e28-43b3-9be8-146ea7eee5ee https://share.transistor.fm/s/cef730d2 The most raw & real confession you'll hear in December from a Health & Fitness Coach haha

]]> The most raw & real confession you'll hear in December from a Health & Fitness Coach haha

]]> Wed, 11 Dec 2024 14:04:45 +0000 Maddison Woods Maddison Woods 1084 The most raw & real confession you'll hear in December from a Health & Fitness Coach haha

]]> habits, protein, steps, active, health, all or nothing, december, christmas, winter, motivation No Ep 18: THE HIGH STRIKER 18 18 Ep 18: THE HIGH STRIKER full 988ca5cc-c943-4420-9bd1-d814020f8f2c https://share.transistor.fm/s/553f788e RING THE BELL. AS OFTEN AS YOU CAN.
Takehomes:
1. Calorie Deficit
2. Daily protein target
3. Split this up (ensuring to ring the bell)
4. Space meals out (due to refractory period - leucine needs to come back down to baseline)
5. STRENGTH TRAIN - similarly, ring the bell & consider recovery & when you can train again just has hard.

Studies that explain further:
- Areta et al. (2013) - Eating protein every 3 hours optimally stimulates MPS compared to larger, less frequent meals.
- Phillips et al. (2016) - MPS has a cap, so eating above 40g per meal doesn't double the muscle growth.
- Paddon-Jones & Rasmussen (2009) - Protein intake distributed evenly across meals maximises muscle growth.
- Breen & Phillips, 2011 - For menopausal women: a higher intake of 25-30g minimum helps overcome reduced protein sensitivity.

]]> RING THE BELL. AS OFTEN AS YOU CAN.
Takehomes:
1. Calorie Deficit
2. Daily protein target
3. Split this up (ensuring to ring the bell)
4. Space meals out (due to refractory period - leucine needs to come back down to baseline)
5. STRENGTH TRAIN - similarly, ring the bell & consider recovery & when you can train again just has hard.

Studies that explain further:
- Areta et al. (2013) - Eating protein every 3 hours optimally stimulates MPS compared to larger, less frequent meals.
- Phillips et al. (2016) - MPS has a cap, so eating above 40g per meal doesn't double the muscle growth.
- Paddon-Jones & Rasmussen (2009) - Protein intake distributed evenly across meals maximises muscle growth.
- Breen & Phillips, 2011 - For menopausal women: a higher intake of 25-30g minimum helps overcome reduced protein sensitivity.

]]> Wed, 27 Nov 2024 13:37:24 +0000 Maddison Woods Maddison Woods 3029 RING THE BELL. AS OFTEN AS YOU CAN.
Takehomes:
1. Calorie Deficit
2. Daily protein target
3. Split this up (ensuring to ring the bell)
4. Space meals out (due to refractory period - leucine needs to come back down to baseline)
5. STRENGTH TRAIN - similarly, ring the bell & consider recovery & when you can train again just has hard.

Studies that explain further:
- Areta et al. (2013) - Eating protein every 3 hours optimally stimulates MPS compared to larger, less frequent meals.
- Phillips et al. (2016) - MPS has a cap, so eating above 40g per meal doesn't double the muscle growth.
- Paddon-Jones & Rasmussen (2009) - Protein intake distributed evenly across meals maximises muscle growth.
- Breen & Phillips, 2011 - For menopausal women: a higher intake of 25-30g minimum helps overcome reduced protein sensitivity.

]]> muscle building, fat loss, muscle maintenance, lose weight, tone up, MPS, muscle protein synthesis, protein, all or nothing, health, fitness, goals No Ep 17: TEN tips to help keep you moving through winter 17 17 Ep 17: TEN tips to help keep you moving through winter full aeba154d-b0ee-4e05-8c4d-b0bc766a09a1 https://share.transistor.fm/s/445fa527 I hope you do No. 4 hahahaha - join me with the fashion trend

]]> I hope you do No. 4 hahahaha - join me with the fashion trend

]]> Wed, 20 Nov 2024 11:36:38 +0000 Maddison Woods Maddison Woods 1688 I hope you do No. 4 hahahaha - join me with the fashion trend

]]> active, movement, exercise, steps, habits, healthy habits, sustainable habits, consistency, winter, colder months, accountability, gym, workouts, all or nothing No Ep 16: Should you use food tracking apps? Riding a bike analogy! 16 16 Ep 16: Should you use food tracking apps? Riding a bike analogy! full 04905840-ac7e-401d-a16c-6887ba3a251f https://share.transistor.fm/s/3a8ef5b4 Should you be using an app to track your food? Is it worth it? Short-term vs long-term approach.
Use the 'RIDE YOUR BIKE' analogy!
If you have any questions, feel free to message me on instagram! @maddison_woods_making_waves
If you're looking for extra support on your weight-loss journey - message me COACHING & let's have a chin-wag (:

]]> Should you be using an app to track your food? Is it worth it? Short-term vs long-term approach.
Use the 'RIDE YOUR BIKE' analogy!
If you have any questions, feel free to message me on instagram! @maddison_woods_making_waves
If you're looking for extra support on your weight-loss journey - message me COACHING & let's have a chin-wag (:

]]> Wed, 13 Nov 2024 10:41:34 +0000 Maddison Woods Maddison Woods 1520 Should you be using an app to track your food? Is it worth it? Short-term vs long-term approach.
Use the 'RIDE YOUR BIKE' analogy!
If you have any questions, feel free to message me on instagram! @maddison_woods_making_waves
If you're looking for extra support on your weight-loss journey - message me COACHING & let's have a chin-wag (:

]]> Diets, weightloss, fat loss, my fitness pal, food tracking, tracking apps, binge-eating, relationship with food, macros, all or nothing mentality No Ep 15: Ozempic (GLP-1 Drugs) 15 15 Ep 15: Ozempic (GLP-1 Drugs) full 4f00b7af-03e7-4d31-a164-cdd28752f328 https://share.transistor.fm/s/cec02a68 What these drugs are, how they work, why they've become so popular. I'm here talking about all the facts & lifestyle considerations you should know IF you're considering taking it. DM me 'COACHING' if you want support on your weight-loss journey fro someone who values sustainable habits and lifestyle change so you can make real change that lasts FOREVER <3

]]> What these drugs are, how they work, why they've become so popular. I'm here talking about all the facts & lifestyle considerations you should know IF you're considering taking it. DM me 'COACHING' if you want support on your weight-loss journey fro someone who values sustainable habits and lifestyle change so you can make real change that lasts FOREVER <3

]]> Thu, 07 Nov 2024 14:15:03 +0000 Maddison Woods Maddison Woods 3199 What these drugs are, how they work, why they've become so popular. I'm here talking about all the facts & lifestyle considerations you should know IF you're considering taking it. DM me 'COACHING' if you want support on your weight-loss journey fro someone who values sustainable habits and lifestyle change so you can make real change that lasts FOREVER <3

]]> ozempic, GLP-1 drugs, weight-loss drugs, fat-loss, diet, exercise, health No Ep 14: The Golf-Rounders Analogy - How to work towards your fat-loss goals whilst travelling 14 14 Ep 14: The Golf-Rounders Analogy - How to work towards your fat-loss goals whilst travelling full 27307088-e328-4f94-abd1-baf0664b5621 https://share.transistor.fm/s/c61aa1c1 HOW do you still prioritise your fat loss goals when travelling? On trips away? At weekends?

DM me 'TRAVEL' on instagram (@maddison_woods_making_waves) and let me help youuu

I always encourage my clients, and to be honest everyone I meet to TRAVEL. To take those trips, to lean in to your adventurous side, to have fun, to make memories. 
But that doesn't mean you put a 'pause' on showing up for your health. 
You can do both.
No f**k it buttons, no 'all or nothing' behaviours, no 'I'll get back on it when i'm home'... you just need a different strategy!
If travelling & taking trips is a passion of yours, but you struggle to balance that life with prioritising your fat-loss goals - DM me!

]]> HOW do you still prioritise your fat loss goals when travelling? On trips away? At weekends?

DM me 'TRAVEL' on instagram (@maddison_woods_making_waves) and let me help youuu

I always encourage my clients, and to be honest everyone I meet to TRAVEL. To take those trips, to lean in to your adventurous side, to have fun, to make memories. 
But that doesn't mean you put a 'pause' on showing up for your health. 
You can do both.
No f**k it buttons, no 'all or nothing' behaviours, no 'I'll get back on it when i'm home'... you just need a different strategy!
If travelling & taking trips is a passion of yours, but you struggle to balance that life with prioritising your fat-loss goals - DM me!

]]> Wed, 30 Oct 2024 14:30:44 +0000 Maddison Woods Maddison Woods 1085 HOW do you still prioritise your fat loss goals when travelling? On trips away? At weekends?

DM me 'TRAVEL' on instagram (@maddison_woods_making_waves) and let me help youuu

I always encourage my clients, and to be honest everyone I meet to TRAVEL. To take those trips, to lean in to your adventurous side, to have fun, to make memories. 
But that doesn't mean you put a 'pause' on showing up for your health. 
You can do both.
No f**k it buttons, no 'all or nothing' behaviours, no 'I'll get back on it when i'm home'... you just need a different strategy!
If travelling & taking trips is a passion of yours, but you struggle to balance that life with prioritising your fat-loss goals - DM me!

]]> Travel, trips away, health, fat loss, adventure, all or nothing, No Ep 13: How to work out your protein target! 13 13 Ep 13: How to work out your protein target! full 6c9d736f-7a3e-4d11-9028-255696ee295e https://share.transistor.fm/s/9844c803 Protein recommendations,
Protein intake for fat loss,
Challenges in meeting protein needs!

]]> Protein recommendations,
Protein intake for fat loss,
Challenges in meeting protein needs!

]]> Thu, 24 Oct 2024 15:57:01 +0100 Maddison Woods Maddison Woods 874 Protein recommendations,
Protein intake for fat loss,
Challenges in meeting protein needs!

]]> protein, protein target, macro, nhs recommendations, nutrition, health, fat loss No Ep 12: The heaviest weight in the gym... 12 12 Ep 12: The heaviest weight in the gym... full 32db0e6c-8b5a-49e9-bfde-f3c5ec73cbfe https://share.transistor.fm/s/f7f3ce6e What do you think is the heaviest weight in the gym is?
It's not what you think it is...

]]> What do you think is the heaviest weight in the gym is?
It's not what you think it is...

]]> Mon, 07 Oct 2024 08:54:44 +0100 Maddison Woods Maddison Woods 553 What do you think is the heaviest weight in the gym is?
It's not what you think it is...

]]> Quote, gym, habits, health, fitness, strength training, wellness No Ep 11: Scared of DOMS? 11 11 Ep 11: Scared of DOMS? full 56e88f96-a4d3-40d2-8f6f-fbd5f04523b5 https://share.transistor.fm/s/24b9a261 Why DOMS are not something the fear. How to break this fear. How to minimise the effects of DOMS. Why cookie-cutter workout programs aren't beneficial long-term.

]]> Why DOMS are not something the fear. How to break this fear. How to minimise the effects of DOMS. Why cookie-cutter workout programs aren't beneficial long-term.

]]> Fri, 04 Oct 2024 13:44:17 +0100 Maddison Woods Maddison Woods 1369 Why DOMS are not something the fear. How to break this fear. How to minimise the effects of DOMS. Why cookie-cutter workout programs aren't beneficial long-term.

]]> DOMS, strength training, workouts, exercise, fat-loss, weight-loss No Ep 10: The reality of 'THE FAT-BURNING ZONE' 10 10 Ep 10: The reality of 'THE FAT-BURNING ZONE' full 3cbe0071-d58a-44a1-af56-9636d4649169 https://share.transistor.fm/s/f5a318a3 Delving into what the 'FAT-BURNING' zone actually is. Don't believe the click-bait videos on social media. Let me help you understand that the word 'fat' is the same word used for 2 different meanings & THIS is why there is so much confusion, massively misleading videos, and why it causes so much frustration in people on fat-loss journeys! Grab your pen and paper for this one... 

]]> Delving into what the 'FAT-BURNING' zone actually is. Don't believe the click-bait videos on social media. Let me help you understand that the word 'fat' is the same word used for 2 different meanings & THIS is why there is so much confusion, massively misleading videos, and why it causes so much frustration in people on fat-loss journeys! Grab your pen and paper for this one... 

]]> Fri, 04 Oct 2024 13:32:45 +0100 Maddison Woods Maddison Woods 1410 Delving into what the 'FAT-BURNING' zone actually is. Don't believe the click-bait videos on social media. Let me help you understand that the word 'fat' is the same word used for 2 different meanings & THIS is why there is so much confusion, massively misleading videos, and why it causes so much frustration in people on fat-loss journeys! Grab your pen and paper for this one... 

]]> Fat-loss, diet, cardio, exercise, heart rate zones, carbs, fats, science No Ep 9: Stop chasing the scales 9 9 Ep 9: Stop chasing the scales full 09b2dd50-f6a8-44ff-b631-00037a61110a https://share.transistor.fm/s/44149feb Fri, 04 Oct 2024 11:47:58 +0100 Maddison Woods Maddison Woods 1539 Diets, scale weight, fat loss, all or nothing mentality No Ep 8: Strength Training 101 8 8 Ep 8: Strength Training 101 full 244abe0a-e312-4398-ab55-95979334cb3e https://share.transistor.fm/s/182c849a Strength Training 101:
Where to start, the 'perfect program', the benefits (long-term & short term), the difference between fat loss & weight loss, and some top tips!

]]> Strength Training 101:
Where to start, the 'perfect program', the benefits (long-term & short term), the difference between fat loss & weight loss, and some top tips!

]]> Mon, 26 Aug 2024 13:54:47 +0100 Maddison Woods Maddison Woods 3056 Strength Training 101:
Where to start, the 'perfect program', the benefits (long-term & short term), the difference between fat loss & weight loss, and some top tips!

]]> Strength Training, Gym, Resistance training, progressive overload, fat loss, mindset, overcome challenges, all or nothing mindset No Ep 7: What IS Online Coaching? & PROUDLY presenting: The Making Waves Program! 7 7 Ep 7: What IS Online Coaching? & PROUDLY presenting: The Making Waves Program! full 4928584d-32f8-4a07-8514-573926b75b20 https://share.transistor.fm/s/4c7622de In this episode I explain exactly:
- What I do
- Who I help
- How I help them 
And I'm here to PROUDLY present something I've been working hard behind the scenes to create.... The Making Waves Program!

This is my completely unique 3-step process to help women lose weight, become their strongest, feel their most confident inside & out so they can live life confidently without restriction, food guilt, missing out on social events.

Find me on instagram @maddison_woods_making_waves and DM me 'COACHING' to sign up!

]]> In this episode I explain exactly:
- What I do
- Who I help
- How I help them 
And I'm here to PROUDLY present something I've been working hard behind the scenes to create.... The Making Waves Program!

This is my completely unique 3-step process to help women lose weight, become their strongest, feel their most confident inside & out so they can live life confidently without restriction, food guilt, missing out on social events.

Find me on instagram @maddison_woods_making_waves and DM me 'COACHING' to sign up!

]]> Wed, 24 Jul 2024 14:26:49 +0100 Maddison Woods Maddison Woods 2896 In this episode I explain exactly:
- What I do
- Who I help
- How I help them 
And I'm here to PROUDLY present something I've been working hard behind the scenes to create.... The Making Waves Program!

This is my completely unique 3-step process to help women lose weight, become their strongest, feel their most confident inside & out so they can live life confidently without restriction, food guilt, missing out on social events.

Find me on instagram @maddison_woods_making_waves and DM me 'COACHING' to sign up!

]]> Fat-loss, weight-loss, diets, restriction, binge-restrict, lifestyle, online coaching, life coaching, making waves, women's health, nutrition, strength training No Ep 6: When is the BEST TIME to start a weight-loss journey? 6 6 Ep 6: When is the BEST TIME to start a weight-loss journey? full 1f8340b2-f254-4c76-a214-ad092af5d8b4 https://share.transistor.fm/s/21df8f06 When is the best time to start?
Right now. 
Not when you have no plans.
To make real, sustainable change that will LAST, you need to learn how to balance showing up for your health and well-being AND navigate the real world & things that can make weight-loss challenging eg. social occasions/ life curve-balls / tougher weeks.
How are you meant to learn how to do that if you only decide to start working towards your fitness goals when these challenges aren't present? 
Everything is easier if there are less challenges to face.
Real change isn't made without adversity. Growth doesn't happen in your comfort zone!

]]> When is the best time to start?
Right now. 
Not when you have no plans.
To make real, sustainable change that will LAST, you need to learn how to balance showing up for your health and well-being AND navigate the real world & things that can make weight-loss challenging eg. social occasions/ life curve-balls / tougher weeks.
How are you meant to learn how to do that if you only decide to start working towards your fitness goals when these challenges aren't present? 
Everything is easier if there are less challenges to face.
Real change isn't made without adversity. Growth doesn't happen in your comfort zone!

]]> Wed, 12 Jun 2024 10:19:13 +0100 Maddison Woods Maddison Woods 571 When is the best time to start?
Right now. 
Not when you have no plans.
To make real, sustainable change that will LAST, you need to learn how to balance showing up for your health and well-being AND navigate the real world & things that can make weight-loss challenging eg. social occasions/ life curve-balls / tougher weeks.
How are you meant to learn how to do that if you only decide to start working towards your fitness goals when these challenges aren't present? 
Everything is easier if there are less challenges to face.
Real change isn't made without adversity. Growth doesn't happen in your comfort zone!

]]> Weight-loss, fat-loss, diets, summer, social plans, health, well-being, living life, life blance No Ep 5: All or nothing Tracking? Macros vs Food diaries. Benefits of tracking, how to track without overwhelm, improve food awareness, food education & find your GOLDILOCKS! 5 5 Ep 5: All or nothing Tracking? Macros vs Food diaries. Benefits of tracking, how to track without overwhelm, improve food awareness, food education & find your GOLDILOCKS! full 445b3fc2-9fe7-4780-93a1-9016a20a3989 https://share.transistor.fm/s/4979d7c3 Tracking isn't an 'all or nothing' behaviour. It shouldn't be and doesn't have to be. Tracking doesn't just mean My Fitness Pal. There are MANY other methods you can use that still work well, help you achieve your goals WITHOUT the overwhelm.

PS. Please enjoy the Friends reference at the end...

]]> Tracking isn't an 'all or nothing' behaviour. It shouldn't be and doesn't have to be. Tracking doesn't just mean My Fitness Pal. There are MANY other methods you can use that still work well, help you achieve your goals WITHOUT the overwhelm.

PS. Please enjoy the Friends reference at the end...

]]> Wed, 15 May 2024 11:56:55 +0100 Maddison Woods Maddison Woods 1665 Tracking isn't an 'all or nothing' behaviour. It shouldn't be and doesn't have to be. Tracking doesn't just mean My Fitness Pal. There are MANY other methods you can use that still work well, help you achieve your goals WITHOUT the overwhelm.

PS. Please enjoy the Friends reference at the end...

]]> Food tracking, macros, food diary, food awareness, holistic, all or nothing mindset, nutrition, fitness, weightloss, health, finding balance No Ep 4: GUEST EPISODE with Eleanor West (Making Waves Client) - Talking weight-loss journeys, common struggles, food tracking, snacking, protein, gym intimidation, strength training & generally girls having a giggle! 4 4 Ep 4: GUEST EPISODE with Eleanor West (Making Waves Client) - Talking weight-loss journeys, common struggles, food tracking, snacking, protein, gym intimidation, strength training & generally girls having a giggle! full c9ce5a49-1a3c-44fa-8813-39c61ff6637e https://share.transistor.fm/s/32a93efd Mon, 06 May 2024 18:08:46 +0100 Maddison Woods Maddison Woods 3705 Diets, restriction, fitness, health, strength training, female fitness, life balance, weight-loss No Ep 3: The binge-restrict cycle & how to break it 3 3 Ep 3: The binge-restrict cycle & how to break it full 999c70d4-e2dc-410c-88cf-0858000e8a98 https://share.transistor.fm/s/ffad9bad Thu, 14 Mar 2024 16:20:07 +0000 Maddison Woods Maddison Woods 1066 Diets, restriction, health, fitness, life balance, all or nothing mentality, fat-loss No Ep 2: 5 Actions to start making sustainable progress with your health & fitness 2 2 Ep 2: 5 Actions to start making sustainable progress with your health & fitness full 58c4fc4b-149f-4602-9005-d2a9b92f9aac https://share.transistor.fm/s/1cd93734 Sun, 03 Mar 2024 22:51:13 +0000 Maddison Woods Maddison Woods 944 Exercise, strength training, nutrition, social media, comparison, journal, fitness journey No Ep 1: The all or nothing mentality & my own fitness journey 1 1 Ep 1: The all or nothing mentality & my own fitness journey full eb9649e9-3954-49cd-8e87-9ad948409acf https://share.transistor.fm/s/34790dc8 Sun, 03 Mar 2024 22:45:38 +0000 Maddison Woods Maddison Woods 1098 Health, fitness, diets, life balance, anxiety, overwhelm No