The Elite Transformations Podcast Transistor (https://transistor.fm) https://feeds.transistor.fm/the-elite-transformations-podcast Welcome to the Elite Transformations podcast, where Rich, a certified personal trainer & MNU nutritionist, and Lotte, a psychotherapist, combine expert wisdom in the areas of fitness, nutrition, and mindset coaching to help you achieve lifelong transformative results. Tune in for actionable tips, success stories, and insights on how to balance health, fitness, and life with confidence. Join our community and transform your body and mind! Elite Transformations LTD 2f22377d-bdad-5b07-b337-f58eefa14382 no en Fri, 04 Jul 2025 00:23:44 -0700 Tue, 02 Dec 2025 20:50:11 -0800 https://img.transistor.fm/NHvycgZt4RW7KnGFRaaH40yDSiV6AR_EWlebe0ls3DM/rs:fill:0:0:1/w:1400/h:1400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS80ODZm/ODI1MDBhNzIwMmUy/NzgwYmMxZjJjYWQy/NjJlNC5wbmc.jpg The Elite Transformations Podcast episodic Rich Tabor & Lotte Lilibet Welcome to the Elite Transformations podcast, where Rich, a certified personal trainer & MNU nutritionist, and Lotte, a psychotherapist, combine expert wisdom in the areas of fitness, nutrition, and mindset coaching to help you achieve lifelong transformative results. Tune in for actionable tips, success stories, and insights on how to balance health, fitness, and life with confidence. Join our community and transform your body and mind! Welcome to the Elite Transformations podcast, where Rich, a certified personal trainer & MNU nutritionist, and Lotte, a psychotherapist, combine expert wisdom in the areas of fitness, nutrition, and mindset coaching to help you achieve lifelong transformative results. Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence Elite Transformations LTD No No What no one talks about when it comes to progress 24 24 What no one talks about when it comes to progress full d6637c24-fa3e-47e1-912e-427317d93aa8 https://share.transistor.fm/s/3c5ce83d We’ve both had those days/weeks and even years! 


 No drive to train. No interest in eating well. No motivation, no routine, no desire to continue pushing! 


In this episode, we talk about what we actually do when those days hit.
What to do if it lasts more than a day - find out what Rich did when he experienced it for a year! 


 Real strategies, personal experiences, and brain training techniques to overcome it. 


You’ll hear:

  • What we say to ourselves
  • How to define your non negotiables
  • How to not be shame ridden
  • Understanding how to set your own bar
  • How Rich experienced this for 12 months and how he dealt with it


It’s normal to have these moments, we all get them. Tune in to find out how to train your brain through it. 


]]> We’ve both had those days/weeks and even years! 


 No drive to train. No interest in eating well. No motivation, no routine, no desire to continue pushing! 


In this episode, we talk about what we actually do when those days hit.
What to do if it lasts more than a day - find out what Rich did when he experienced it for a year! 


 Real strategies, personal experiences, and brain training techniques to overcome it. 


You’ll hear:

  • What we say to ourselves
  • How to define your non negotiables
  • How to not be shame ridden
  • Understanding how to set your own bar
  • How Rich experienced this for 12 months and how he dealt with it


It’s normal to have these moments, we all get them. Tune in to find out how to train your brain through it. 


]]> Fri, 04 Jul 2025 00:23:32 -0700 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 793 We’ve both had those days/weeks and even years! 


 No drive to train. No interest in eating well. No motivation, no routine, no desire to continue pushing! 


In this episode, we talk about what we actually do when those days hit.
What to do if it lasts more than a day - find out what Rich did when he experienced it for a year! 


 Real strategies, personal experiences, and brain training techniques to overcome it. 


You’ll hear:

  • What we say to ourselves
  • How to define your non negotiables
  • How to not be shame ridden
  • Understanding how to set your own bar
  • How Rich experienced this for 12 months and how he dealt with it


It’s normal to have these moments, we all get them. Tune in to find out how to train your brain through it. 


]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #23 Q&A with Rich 23 23 #23 Q&A with Rich full f09d1e24-1ed8-4863-884c-8f818cac71ba https://share.transistor.fm/s/4755d232 In this no-fluff Q&A, Rich dives into the questions received by our listeners — from fat loss myths to sustainable strategies that actually work in real life.

The two most commonly asked questions are:

  • How to lose fat and actually keep it off.
  • Do you really need to track every calorie forever? 

Rich shares simple, actionable advice with zero guilt-tripping — just smart, sustainable guidance for people who want results and a life. 

Tune in now, your transformation might just start here.

]]> In this no-fluff Q&A, Rich dives into the questions received by our listeners — from fat loss myths to sustainable strategies that actually work in real life.

The two most commonly asked questions are:

  • How to lose fat and actually keep it off.
  • Do you really need to track every calorie forever? 

Rich shares simple, actionable advice with zero guilt-tripping — just smart, sustainable guidance for people who want results and a life. 

Tune in now, your transformation might just start here.

]]> Tue, 29 Apr 2025 03:50:36 -0700 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 943 In this no-fluff Q&A, Rich dives into the questions received by our listeners — from fat loss myths to sustainable strategies that actually work in real life.

The two most commonly asked questions are:

  • How to lose fat and actually keep it off.
  • Do you really need to track every calorie forever? 

Rich shares simple, actionable advice with zero guilt-tripping — just smart, sustainable guidance for people who want results and a life. 

Tune in now, your transformation might just start here.

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #22 Q&A with Lotte 22 22 #22 Q&A with Lotte full 5c7c0812-dc66-4801-a304-f6526379c764 https://share.transistor.fm/s/0e51785f In this thought-provoking episode, Lotte answers some questions we've received. From overcoming self-sabotage to finding your confidence in the gym, this chat is full of those lightbulb moments that’ll help you transform not just your body, but the way you think. Whether you’re just starting out or you’ve tried every diet under the sun, this episode is here to remind you: you’re not broken, you’re just human.

]]> In this thought-provoking episode, Lotte answers some questions we've received. From overcoming self-sabotage to finding your confidence in the gym, this chat is full of those lightbulb moments that’ll help you transform not just your body, but the way you think. Whether you’re just starting out or you’ve tried every diet under the sun, this episode is here to remind you: you’re not broken, you’re just human.

]]> Tue, 22 Apr 2025 09:27:58 -0700 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 537 In this thought-provoking episode, Lotte answers some questions we've received. From overcoming self-sabotage to finding your confidence in the gym, this chat is full of those lightbulb moments that’ll help you transform not just your body, but the way you think. Whether you’re just starting out or you’ve tried every diet under the sun, this episode is here to remind you: you’re not broken, you’re just human.

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #21: NY resolutions are a waste of time - Spring into Action 21 21 #21: NY resolutions are a waste of time - Spring into Action full efd10891-cb61-4bf8-9154-8fafa38ab306 https://share.transistor.fm/s/23b229c6 New Years is the worst time to make change! 

In today’s episode, Rich and Lotte dive into:

 Why spring is the BEST time to build momentum.
How to refresh your training with more outdoor movement & variety
.
Eating seasonally for more energy & better recovery
. 
How to make small changes NOW that set you up for an amazing summer.
Ready to feel stronger, healthier, and more energised? Let’s spring into action! 

]]> New Years is the worst time to make change! 

In today’s episode, Rich and Lotte dive into:

 Why spring is the BEST time to build momentum.
How to refresh your training with more outdoor movement & variety
.
Eating seasonally for more energy & better recovery
. 
How to make small changes NOW that set you up for an amazing summer.
Ready to feel stronger, healthier, and more energised? Let’s spring into action! 

]]> Mon, 07 Apr 2025 08:12:03 -0700 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 393 New Years is the worst time to make change! 

In today’s episode, Rich and Lotte dive into:

 Why spring is the BEST time to build momentum.
How to refresh your training with more outdoor movement & variety
.
Eating seasonally for more energy & better recovery
. 
How to make small changes NOW that set you up for an amazing summer.
Ready to feel stronger, healthier, and more energised? Let’s spring into action! 

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #20 - Stop believing these fitness MYTHS! 20 20 #20 - Stop believing these fitness MYTHS! full 8d05a105-aac3-4a9f-9797-2ec781a28847 https://share.transistor.fm/s/cf4ce329 Ever heard that lifting weights makes women bulky? Or that the 'fat-burning zone' is the key to weight loss? What about spot reducing fat from certain areas? Spoiler alert: They're all myths! In this fast-paced episode, Lotte fires off the biggest fitness misconceptions, and Rich sets the record straight. If you want to train smarter and avoid wasting time on outdated advice, this one’s for you. Tune in now and start seeing real results!

]]> Ever heard that lifting weights makes women bulky? Or that the 'fat-burning zone' is the key to weight loss? What about spot reducing fat from certain areas? Spoiler alert: They're all myths! In this fast-paced episode, Lotte fires off the biggest fitness misconceptions, and Rich sets the record straight. If you want to train smarter and avoid wasting time on outdated advice, this one’s for you. Tune in now and start seeing real results!

]]> Fri, 21 Feb 2025 02:28:51 -0800 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 340 Ever heard that lifting weights makes women bulky? Or that the 'fat-burning zone' is the key to weight loss? What about spot reducing fat from certain areas? Spoiler alert: They're all myths! In this fast-paced episode, Lotte fires off the biggest fitness misconceptions, and Rich sets the record straight. If you want to train smarter and avoid wasting time on outdated advice, this one’s for you. Tune in now and start seeing real results!

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #19: Client lost 1.5 stone in 8 weeks! 19 19 #19: Client lost 1.5 stone in 8 weeks! full 67638247-34d3-4542-9758-fb7c2a045dfe https://share.transistor.fm/s/b0aee182 Find out how Ian lost 1.5 stone in just 8 weeks. In this short episode Lotte & Rich talk about exactly how one of their clients made such an incredible transformation in such a short time, how did he feel, what did they notice in him, what was the trigger for change?

]]> Find out how Ian lost 1.5 stone in just 8 weeks. In this short episode Lotte & Rich talk about exactly how one of their clients made such an incredible transformation in such a short time, how did he feel, what did they notice in him, what was the trigger for change?

]]> Wed, 12 Feb 2025 06:10:52 -0800 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 347 Find out how Ian lost 1.5 stone in just 8 weeks. In this short episode Lotte & Rich talk about exactly how one of their clients made such an incredible transformation in such a short time, how did he feel, what did they notice in him, what was the trigger for change?

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No ET Lite: 12 week transformation - Empowerment, Weight Management, Confidence 18 18 ET Lite: 12 week transformation - Empowerment, Weight Management, Confidence full 8ba61520-75a2-4c19-bb44-7a27ce4c9645 https://share.transistor.fm/s/477b15ae Introducing the most exciting programme we’ve ever created: Elite Transformations Lite. This 12-week journey is designed to transform your health, mindset, and lifestyle—for good. In just 5 minutes, Rich and Lotte take you behind the scenes, sharing how ET Lite combines expert education, personalised training, mindset coaching, and community support to create life-changing results. If you’re tired of quick fixes and ready for real, lasting transformation, this is your moment. With only 15 spots available, don’t wait—head to our website now to secure your place.



]]> Introducing the most exciting programme we’ve ever created: Elite Transformations Lite. This 12-week journey is designed to transform your health, mindset, and lifestyle—for good. In just 5 minutes, Rich and Lotte take you behind the scenes, sharing how ET Lite combines expert education, personalised training, mindset coaching, and community support to create life-changing results. If you’re tired of quick fixes and ready for real, lasting transformation, this is your moment. With only 15 spots available, don’t wait—head to our website now to secure your place.



]]> Thu, 23 Jan 2025 05:29:41 -0800 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 322 Introducing the most exciting programme we’ve ever created: Elite Transformations Lite. This 12-week journey is designed to transform your health, mindset, and lifestyle—for good. In just 5 minutes, Rich and Lotte take you behind the scenes, sharing how ET Lite combines expert education, personalised training, mindset coaching, and community support to create life-changing results. If you’re tired of quick fixes and ready for real, lasting transformation, this is your moment. With only 15 spots available, don’t wait—head to our website now to secure your place.



]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No The Ultimate Gym Blueprint: Outlast 90% of January Quitters! 17 17 The Ultimate Gym Blueprint: Outlast 90% of January Quitters! full 571e800f-3909-414c-847f-adf7f5dfdba0 https://share.transistor.fm/s/b0ebe29d Struggling to stay consistent at the gym? Stop wasting time and start training like a pro! In this episode, we reveal:

         •       The perfect balance of weights, cardio, and daily activity for maximum results.

         •       Why compound exercises are your secret weapon for efficiency and gains.

         •       Mindset hacks to crush every workout, even when motivation is low.

 

Ready to create a program that actually works? Tune in now and learn how to train smarter, not harder!

]]> Struggling to stay consistent at the gym? Stop wasting time and start training like a pro! In this episode, we reveal:

         •       The perfect balance of weights, cardio, and daily activity for maximum results.

         •       Why compound exercises are your secret weapon for efficiency and gains.

         •       Mindset hacks to crush every workout, even when motivation is low.

 

Ready to create a program that actually works? Tune in now and learn how to train smarter, not harder!

]]> Thu, 16 Jan 2025 23:14:53 -0800 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 807 Struggling to stay consistent at the gym? Stop wasting time and start training like a pro! In this episode, we reveal:

         •       The perfect balance of weights, cardio, and daily activity for maximum results.

         •       Why compound exercises are your secret weapon for efficiency and gains.

         •       Mindset hacks to crush every workout, even when motivation is low.

 

Ready to create a program that actually works? Tune in now and learn how to train smarter, not harder!

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #15 Elite Transformations Podcast: New Year, New Gym Routine - Habits That Stick 16 16 #15 Elite Transformations Podcast: New Year, New Gym Routine - Habits That Stick full 3c32d34e-26d6-48ea-ba6f-d0f5c85c8c71 https://share.transistor.fm/s/f0212b2d This episode is your ultimate roadmap to creating a gym routine that sticks! We dive into three essential strategies to get you back in the gym and loving it: starting small, gamifying progress, and building a supportive fitness community. Whether you’re a seasoned gym-goer or just starting, these tips will help you stay consistent, motivated, and excited. Tune in and kickstart your 2024 fitness journey today! 💪🔥

]]> This episode is your ultimate roadmap to creating a gym routine that sticks! We dive into three essential strategies to get you back in the gym and loving it: starting small, gamifying progress, and building a supportive fitness community. Whether you’re a seasoned gym-goer or just starting, these tips will help you stay consistent, motivated, and excited. Tune in and kickstart your 2024 fitness journey today! 💪🔥

]]> Thu, 09 Jan 2025 05:41:59 -0800 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 1103 This episode is your ultimate roadmap to creating a gym routine that sticks! We dive into three essential strategies to get you back in the gym and loving it: starting small, gamifying progress, and building a supportive fitness community. Whether you’re a seasoned gym-goer or just starting, these tips will help you stay consistent, motivated, and excited. Tune in and kickstart your 2024 fitness journey today! 💪🔥

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #14 Elite Transformations Podcast: 5 Mindset Tips For Smashing Your Goals In January 15 15 #14 Elite Transformations Podcast: 5 Mindset Tips For Smashing Your Goals In January full f736c16b-dec7-4d9f-8a64-f981edccd99c https://share.transistor.fm/s/53d804b1 Kick off your year with the ultimate mindset reset! In this episode, we dive into 5 powerful tips to train your mindset and crush your January goals. Whether you’re chasing fitness, career, or personal milestones, these actionable strategies will help you stay focused, motivated, and ready to tackle anything the new year throws your way. Tune in and let’s turn those resolutions into reality!

]]> Kick off your year with the ultimate mindset reset! In this episode, we dive into 5 powerful tips to train your mindset and crush your January goals. Whether you’re chasing fitness, career, or personal milestones, these actionable strategies will help you stay focused, motivated, and ready to tackle anything the new year throws your way. Tune in and let’s turn those resolutions into reality!

]]> Thu, 02 Jan 2025 07:09:15 -0800 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 908 Kick off your year with the ultimate mindset reset! In this episode, we dive into 5 powerful tips to train your mindset and crush your January goals. Whether you’re chasing fitness, career, or personal milestones, these actionable strategies will help you stay focused, motivated, and ready to tackle anything the new year throws your way. Tune in and let’s turn those resolutions into reality!

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No Mindset Meditation: Empowering guided meditation 14 14 Mindset Meditation: Empowering guided meditation full e262d3a9-631e-47f5-9f0f-1a293b0d8f66 https://share.transistor.fm/s/cbf06248 Start your 2025 empowered. ✨


To our amazing followers, this little gift is for you. 🌟 Join us for a calming, uplifting mindset talk with Lotte, designed to ground you and bring you back to a place of empowerment. Thank you for being with us on this journey. 


Wishing you all a Happy New Year! 

]]> Start your 2025 empowered. ✨


To our amazing followers, this little gift is for you. 🌟 Join us for a calming, uplifting mindset talk with Lotte, designed to ground you and bring you back to a place of empowerment. Thank you for being with us on this journey. 


Wishing you all a Happy New Year! 

]]> Mon, 30 Dec 2024 23:47:49 -0800 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 300 Start your 2025 empowered. ✨


To our amazing followers, this little gift is for you. 🌟 Join us for a calming, uplifting mindset talk with Lotte, designed to ground you and bring you back to a place of empowerment. Thank you for being with us on this journey. 


Wishing you all a Happy New Year! 

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #13 Elite Transformations Podcast: The Pressure of Christmas 13 13 #13 Elite Transformations Podcast: The Pressure of Christmas full 571f3210-e82d-4323-b475-1ff39d3f747c https://share.transistor.fm/s/c7b227d1 🎄 The Pressure of Christmas 🎄

In this episode of the Elite Transformations Podcast, Lotte and Rich share how to navigate the busy holiday season with ease and joy. From simplifying expectations to staying calm and connected, they offer practical tips to help you focus on what really matters this Christmas.

Tune in for advice to make this season a little lighter—and a lot more meaningful!

]]> 🎄 The Pressure of Christmas 🎄

In this episode of the Elite Transformations Podcast, Lotte and Rich share how to navigate the busy holiday season with ease and joy. From simplifying expectations to staying calm and connected, they offer practical tips to help you focus on what really matters this Christmas.

Tune in for advice to make this season a little lighter—and a lot more meaningful!

]]> Sat, 21 Dec 2024 03:35:00 -0800 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 899 🎄 The Pressure of Christmas 🎄

In this episode of the Elite Transformations Podcast, Lotte and Rich share how to navigate the busy holiday season with ease and joy. From simplifying expectations to staying calm and connected, they offer practical tips to help you focus on what really matters this Christmas.

Tune in for advice to make this season a little lighter—and a lot more meaningful!

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #12 Elite Transformations Podcast: "Tis The Season to Maintain" 12 12 #12 Elite Transformations Podcast: "Tis The Season to Maintain" full 6c15564f-fe42-48a4-8001-7efdf1c63607 https://share.transistor.fm/s/5e5cae4f Welcome to the Elite Transformations Podcast! In this festive episode, ‘Tis the Season to Maintain,’ Lotte and Rich tackle the chaos of mince pies, mulled wine, and packed schedules with a light-hearted take on staying healthy and sane through the holidays.

They chat about:

  • Mindset Magic: Why balance beats perfection.
  • Practical Tips: Mini workouts and gracefully skipping that third mince pie.
  • Self-Compassion: You’re enough, even if your trousers feel a bit snug.

Tune in for a joyful guide to thriving this holiday season!

]]> Welcome to the Elite Transformations Podcast! In this festive episode, ‘Tis the Season to Maintain,’ Lotte and Rich tackle the chaos of mince pies, mulled wine, and packed schedules with a light-hearted take on staying healthy and sane through the holidays.

They chat about:

  • Mindset Magic: Why balance beats perfection.
  • Practical Tips: Mini workouts and gracefully skipping that third mince pie.
  • Self-Compassion: You’re enough, even if your trousers feel a bit snug.

Tune in for a joyful guide to thriving this holiday season!

]]> Thu, 12 Dec 2024 09:28:07 -0800 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 1047 Welcome to the Elite Transformations Podcast! In this festive episode, ‘Tis the Season to Maintain,’ Lotte and Rich tackle the chaos of mince pies, mulled wine, and packed schedules with a light-hearted take on staying healthy and sane through the holidays.

They chat about:

  • Mindset Magic: Why balance beats perfection.
  • Practical Tips: Mini workouts and gracefully skipping that third mince pie.
  • Self-Compassion: You’re enough, even if your trousers feel a bit snug.

Tune in for a joyful guide to thriving this holiday season!

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #11 Elite Transformations Podcast: Finding The Joy 11 11 #11 Elite Transformations Podcast: Finding The Joy full 2504a854-8c6c-4c00-8416-0f6b3d685c13 https://share.transistor.fm/s/3e3f35a6 Picture this: It’s a rainy Tuesday, and you’re dragging yourself to the gym out of obligation. The treadmill looms ahead, uninspiring and monotonous. Sound familiar?

In this episode of the Elite Transformations Podcast, Lotte and Rich explore how to rediscover joy in movement. With relatable stories, practical tips, and a dose of laughter, they peel back the layers of guilt and expectation to reveal a way of approaching exercise that feels as refreshing as a crisp woodland walk. Tune in to learn how to reclaim the joy of movement, embrace the process, and leave behind the treadmill of “should” for something that truly makes you smile.

]]> Picture this: It’s a rainy Tuesday, and you’re dragging yourself to the gym out of obligation. The treadmill looms ahead, uninspiring and monotonous. Sound familiar?

In this episode of the Elite Transformations Podcast, Lotte and Rich explore how to rediscover joy in movement. With relatable stories, practical tips, and a dose of laughter, they peel back the layers of guilt and expectation to reveal a way of approaching exercise that feels as refreshing as a crisp woodland walk. Tune in to learn how to reclaim the joy of movement, embrace the process, and leave behind the treadmill of “should” for something that truly makes you smile.

]]> Wed, 11 Dec 2024 12:01:00 -0800 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 696 Picture this: It’s a rainy Tuesday, and you’re dragging yourself to the gym out of obligation. The treadmill looms ahead, uninspiring and monotonous. Sound familiar?

In this episode of the Elite Transformations Podcast, Lotte and Rich explore how to rediscover joy in movement. With relatable stories, practical tips, and a dose of laughter, they peel back the layers of guilt and expectation to reveal a way of approaching exercise that feels as refreshing as a crisp woodland walk. Tune in to learn how to reclaim the joy of movement, embrace the process, and leave behind the treadmill of “should” for something that truly makes you smile.

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #10 Elite Tranformations Podcast: Discipline v Motivation 10 10 #10 Elite Tranformations Podcast: Discipline v Motivation full 9fcdb972-cadf-4664-a770-51ae67dcd3b4 https://share.transistor.fm/s/8ee8ca08 In this episode of the Elite Transformations Podcast, Lotte and Rich tackle the eternal debate: Discipline vs. Motivation. As the dark, cold nights set in, staying active can feel harder than ever—but don’t worry, we’ve got you covered.


Join us for a lively chat on how to keep moving when motivation is nowhere to be found. We’ll share practical tips like finding joy in the little things—whether it’s your favourite cozy coat or a beanie that makes you feel unstoppable. Plus, Rich reveals his ultimate treadmill hack (hint: it involves movies) to stay consistent, even when the weather screams “hibernate.”


This episode is packed with humour, authenticity, and actionable advice to help you stay disciplined, find balance, and embrace the season. So grab your tea, coffee, or hot chocolate, and let’s beat the winter blues together!


]]> In this episode of the Elite Transformations Podcast, Lotte and Rich tackle the eternal debate: Discipline vs. Motivation. As the dark, cold nights set in, staying active can feel harder than ever—but don’t worry, we’ve got you covered.


Join us for a lively chat on how to keep moving when motivation is nowhere to be found. We’ll share practical tips like finding joy in the little things—whether it’s your favourite cozy coat or a beanie that makes you feel unstoppable. Plus, Rich reveals his ultimate treadmill hack (hint: it involves movies) to stay consistent, even when the weather screams “hibernate.”


This episode is packed with humour, authenticity, and actionable advice to help you stay disciplined, find balance, and embrace the season. So grab your tea, coffee, or hot chocolate, and let’s beat the winter blues together!


]]> Tue, 03 Dec 2024 06:35:10 -0800 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 906 In this episode of the Elite Transformations Podcast, Lotte and Rich tackle the eternal debate: Discipline vs. Motivation. As the dark, cold nights set in, staying active can feel harder than ever—but don’t worry, we’ve got you covered.


Join us for a lively chat on how to keep moving when motivation is nowhere to be found. We’ll share practical tips like finding joy in the little things—whether it’s your favourite cozy coat or a beanie that makes you feel unstoppable. Plus, Rich reveals his ultimate treadmill hack (hint: it involves movies) to stay consistent, even when the weather screams “hibernate.”


This episode is packed with humour, authenticity, and actionable advice to help you stay disciplined, find balance, and embrace the season. So grab your tea, coffee, or hot chocolate, and let’s beat the winter blues together!


]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #9 Elite Transformations Podcast: Changing The Narrative - Nourish Vs Punish 9 9 #9 Elite Transformations Podcast: Changing The Narrative - Nourish Vs Punish full 2a75043a-1b7a-45cd-a068-3038d509bf8a https://share.transistor.fm/s/22dad5d7 In this episode, we explore how the language we use around food and ourselves impacts our health journey. We’ll cover topics like avoiding "good" vs. "bad" food labels, the power of nourishing habits over punishing ones, and how to create a more positive relationship with food. Learn how to reframe your thinking, find joy in your choices, and embrace long-term sustainable health practices that don’t involve restrictive rules or guilt.

]]> In this episode, we explore how the language we use around food and ourselves impacts our health journey. We’ll cover topics like avoiding "good" vs. "bad" food labels, the power of nourishing habits over punishing ones, and how to create a more positive relationship with food. Learn how to reframe your thinking, find joy in your choices, and embrace long-term sustainable health practices that don’t involve restrictive rules or guilt.

]]> Sun, 20 Oct 2024 00:52:08 -0700 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 1056 In this episode, we explore how the language we use around food and ourselves impacts our health journey. We’ll cover topics like avoiding "good" vs. "bad" food labels, the power of nourishing habits over punishing ones, and how to create a more positive relationship with food. Learn how to reframe your thinking, find joy in your choices, and embrace long-term sustainable health practices that don’t involve restrictive rules or guilt.

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #8 Elite Transformations Podcast: Master the Weekend- Balance Calories Without Sacrificing Fun! 8 8 #8 Elite Transformations Podcast: Master the Weekend- Balance Calories Without Sacrificing Fun! full ba79dec2-aede-4664-bcae-10997ca2520f https://share.transistor.fm/s/79b825d1 In this episode of Elite Transformations, Rich and Lotte discuss practical strategies for managing your calorie intake throughout the week, especially when weekends often bring social events and temptations. Learn how to create a sustainable approach to fat loss and maintain your progress without sabotaging it during your days off. From planning ahead and adjusting your calorie deficit to understanding natural weight fluctuations, this episode will help you balance flexibility with consistency for long-term success.

]]> In this episode of Elite Transformations, Rich and Lotte discuss practical strategies for managing your calorie intake throughout the week, especially when weekends often bring social events and temptations. Learn how to create a sustainable approach to fat loss and maintain your progress without sabotaging it during your days off. From planning ahead and adjusting your calorie deficit to understanding natural weight fluctuations, this episode will help you balance flexibility with consistency for long-term success.

]]> Sun, 06 Oct 2024 10:16:17 -0700 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 801 In this episode of Elite Transformations, Rich and Lotte discuss practical strategies for managing your calorie intake throughout the week, especially when weekends often bring social events and temptations. Learn how to create a sustainable approach to fat loss and maintain your progress without sabotaging it during your days off. From planning ahead and adjusting your calorie deficit to understanding natural weight fluctuations, this episode will help you balance flexibility with consistency for long-term success.

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #7 Elite Transformations Podcast - Mastering Healthy Habit Stacking for Lasting Change 7 7 #7 Elite Transformations Podcast - Mastering Healthy Habit Stacking for Lasting Change full 746e0373-6263-4c9f-afec-e75836b4f529 https://share.transistor.fm/s/8385c439 In this episode, Rich and Lotte dive into the power of habit stacking and how it can help you create lasting, healthy changes in your life. They explore the process of adapting current habits, the importance of small, sustainable steps, and share examples of how stacking healthy habits can transform your physical and mental well-being. Whether it's improving your nutrition, fitness, or overall lifestyle, learn how effective yet tiny adjustments can lead to long-term success.

]]> In this episode, Rich and Lotte dive into the power of habit stacking and how it can help you create lasting, healthy changes in your life. They explore the process of adapting current habits, the importance of small, sustainable steps, and share examples of how stacking healthy habits can transform your physical and mental well-being. Whether it's improving your nutrition, fitness, or overall lifestyle, learn how effective yet tiny adjustments can lead to long-term success.

]]> Sun, 29 Sep 2024 11:12:23 -0700 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 1062 In this episode, Rich and Lotte dive into the power of habit stacking and how it can help you create lasting, healthy changes in your life. They explore the process of adapting current habits, the importance of small, sustainable steps, and share examples of how stacking healthy habits can transform your physical and mental well-being. Whether it's improving your nutrition, fitness, or overall lifestyle, learn how effective yet tiny adjustments can lead to long-term success.

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #6 Elite Transformations Podcast - Eating behaviours: Understanding Triggers & Building Awareness 6 6 #6 Elite Transformations Podcast - Eating behaviours: Understanding Triggers & Building Awareness full b344bc41-f0da-4984-805d-2d36e25ac9fb https://share.transistor.fm/s/26795d52 In this episode, Rich and Lotte explore food behaviours and the influences on our eating habits. They discuss how our senses, environment, and social context impact food choices—often leading to unintentional consumption. From dealing with peer pressure to emotional triggers like boredom and stress, they share insights on how to become more mindful of eating habits. Learn practical tips to build awareness of your own behaviours and make healthier food decisions, even in challenging situations.

]]> In this episode, Rich and Lotte explore food behaviours and the influences on our eating habits. They discuss how our senses, environment, and social context impact food choices—often leading to unintentional consumption. From dealing with peer pressure to emotional triggers like boredom and stress, they share insights on how to become more mindful of eating habits. Learn practical tips to build awareness of your own behaviours and make healthier food decisions, even in challenging situations.

]]> Sun, 29 Sep 2024 10:59:19 -0700 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 1037 In this episode, Rich and Lotte explore food behaviours and the influences on our eating habits. They discuss how our senses, environment, and social context impact food choices—often leading to unintentional consumption. From dealing with peer pressure to emotional triggers like boredom and stress, they share insights on how to become more mindful of eating habits. Learn practical tips to build awareness of your own behaviours and make healthier food decisions, even in challenging situations.

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #5 Elite Transformations Podcast - Decoding Dieting: Tracking vs. Non-Tracking Methods for Fat Loss 5 5 #5 Elite Transformations Podcast - Decoding Dieting: Tracking vs. Non-Tracking Methods for Fat Loss full 2224a438-ea1a-43cf-a072-ce2349ba25be https://share.transistor.fm/s/5a99c1b5 In this episode of the Elite Transformations podcast, we break down various dieting strategies for reducing body fat, exploring both tracking and non-tracking approaches. From detailed food diaries and protein-only tracking to intermittent fasting and low-carb days, we cover the pros, cons, and suitability of each method. Whether you're new to dieting or looking for an approach that fits your lifestyle, this episode offers a comprehensive guide to finding the right path for your weight loss journey.

]]> In this episode of the Elite Transformations podcast, we break down various dieting strategies for reducing body fat, exploring both tracking and non-tracking approaches. From detailed food diaries and protein-only tracking to intermittent fasting and low-carb days, we cover the pros, cons, and suitability of each method. Whether you're new to dieting or looking for an approach that fits your lifestyle, this episode offers a comprehensive guide to finding the right path for your weight loss journey.

]]> Tue, 24 Sep 2024 11:15:23 -0700 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 1477 In this episode of the Elite Transformations podcast, we break down various dieting strategies for reducing body fat, exploring both tracking and non-tracking approaches. From detailed food diaries and protein-only tracking to intermittent fasting and low-carb days, we cover the pros, cons, and suitability of each method. Whether you're new to dieting or looking for an approach that fits your lifestyle, this episode offers a comprehensive guide to finding the right path for your weight loss journey.

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #4 Elite Transformations Podcast: Mastering Macronutrients: The Key to Balanced Nutrition 4 4 #4 Elite Transformations Podcast: Mastering Macronutrients: The Key to Balanced Nutrition full f87a66e0-5a86-4409-8e1a-1e78dedc7449 https://share.transistor.fm/s/155542d8 In this episode, we dive into macronutrients—carbs, fats, and proteins. We’ll explore what they are, their essential roles in the body, and debunk common myths, such as "carbs make you fat." Learn how to fuel your body with the right mix of nutrients, the importance of healthy fats, and why protein is so crucial for overall health. Tune in to understand how these macronutrients impact your performance and long-term health!

]]> In this episode, we dive into macronutrients—carbs, fats, and proteins. We’ll explore what they are, their essential roles in the body, and debunk common myths, such as "carbs make you fat." Learn how to fuel your body with the right mix of nutrients, the importance of healthy fats, and why protein is so crucial for overall health. Tune in to understand how these macronutrients impact your performance and long-term health!

]]> Tue, 24 Sep 2024 07:28:47 -0700 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 509 In this episode, we dive into macronutrients—carbs, fats, and proteins. We’ll explore what they are, their essential roles in the body, and debunk common myths, such as "carbs make you fat." Learn how to fuel your body with the right mix of nutrients, the importance of healthy fats, and why protein is so crucial for overall health. Tune in to understand how these macronutrients impact your performance and long-term health!

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #3 Elite Transformations Podcast - What Really Happens to the Calories You Burn 3 3 #3 Elite Transformations Podcast - What Really Happens to the Calories You Burn full ff9fdc0b-06fa-4987-88d4-a0e92f65f794 https://share.transistor.fm/s/6d5e886d In this episode, we uncover the mystery behind calories and energy balance. Learn how your body burns calories through BMR, NEAT, TEF, and EAT, and discover simple strategies to take control of your calorie intake and maximise your results. Don't miss this deep dive into what really drives body fat reduction!

]]> In this episode, we uncover the mystery behind calories and energy balance. Learn how your body burns calories through BMR, NEAT, TEF, and EAT, and discover simple strategies to take control of your calorie intake and maximise your results. Don't miss this deep dive into what really drives body fat reduction!

]]> Fri, 20 Sep 2024 10:15:15 -0700 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 766 In this episode, we uncover the mystery behind calories and energy balance. Learn how your body burns calories through BMR, NEAT, TEF, and EAT, and discover simple strategies to take control of your calorie intake and maximise your results. Don't miss this deep dive into what really drives body fat reduction!

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #2 Elite Transformations Podcast - Energy Balance: Flexible Approaches to Weight Management 2 2 #2 Elite Transformations Podcast - Energy Balance: Flexible Approaches to Weight Management full f323d234-ab10-46b6-b927-1172db5f8c6d https://share.transistor.fm/s/89b021e2 In this episode, we break down the concept of energy balance and its impact on weight loss, gain, and maintenance. We explore different methods for managing calorie intake, from full tracking to non-tracking strategies, and discuss how to choose the right approach for your personality and lifestyle. Our goal is to teach multiple ways to maintain lifelong health, showing that flexibility and adapting methods over time can lead to long-term success.

]]> In this episode, we break down the concept of energy balance and its impact on weight loss, gain, and maintenance. We explore different methods for managing calorie intake, from full tracking to non-tracking strategies, and discuss how to choose the right approach for your personality and lifestyle. Our goal is to teach multiple ways to maintain lifelong health, showing that flexibility and adapting methods over time can lead to long-term success.

]]> Fri, 20 Sep 2024 09:25:01 -0700 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 1693 In this episode, we break down the concept of energy balance and its impact on weight loss, gain, and maintenance. We explore different methods for managing calorie intake, from full tracking to non-tracking strategies, and discuss how to choose the right approach for your personality and lifestyle. Our goal is to teach multiple ways to maintain lifelong health, showing that flexibility and adapting methods over time can lead to long-term success.

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No #1 Elite Transformations Podcast - Meet Rich and Lotte & Elite Transformations 1 1 #1 Elite Transformations Podcast - Meet Rich and Lotte & Elite Transformations full c23e6db5-32a3-4173-b364-8b36331eea7f https://share.transistor.fm/s/1728ec23 In the first-ever episode of the Elite Transformations podcast, we introduce ourselves—Rich, a personal trainer and MNU-certified nutritionist, and Lotte, a psychotherapist and performance coach—while sharing how Elite Transformationsbegan. We also explain our mission to help clients achieve long-lasting results through a combination of strength training, mindset coaching, and nutrition education, and outline what you can expect from future episodes.

]]> In the first-ever episode of the Elite Transformations podcast, we introduce ourselves—Rich, a personal trainer and MNU-certified nutritionist, and Lotte, a psychotherapist and performance coach—while sharing how Elite Transformationsbegan. We also explain our mission to help clients achieve long-lasting results through a combination of strength training, mindset coaching, and nutrition education, and outline what you can expect from future episodes.

]]> Fri, 20 Sep 2024 03:14:37 -0700 Rich Tabor & Lotte Lilibet Rich Tabor & Lotte Lilibet 572 In the first-ever episode of the Elite Transformations podcast, we introduce ourselves—Rich, a personal trainer and MNU-certified nutritionist, and Lotte, a psychotherapist and performance coach—while sharing how Elite Transformationsbegan. We also explain our mission to help clients achieve long-lasting results through a combination of strength training, mindset coaching, and nutrition education, and outline what you can expect from future episodes.

]]> Fitness, health, mindset, coaching, self improvement, strength, training, performance, lifestyle, transformations, transformational, weight loss, weight reduction, nutrition, psychotherapist, nutritionist, personal trainer, gym, workout, diet, mental health, wisdom, integrity, confidence No