The Body. Brain. Belief Podcast

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Jen Williams — Mon, 01 Jul 2024 07:00:00 +0000

Episode 161 - 3 steps you need to take when the scales go up

Jen Williams — Mon, 24 Jun 2024 13:16:21 +0000

Episode 160 - How to stop holidays ‘undoing’ your weight loss progress

Jen Williams — Mon, 17 Jun 2024 10:40:01 +0000

Episode 159 - Health & wellbeing: More than a physical transformation

Jen Williams — Mon, 10 Jun 2024 07:00:00 +0000

Episode 158 - Does poor sleep quality cause weight gain?

Jen Williams — Mon, 27 May 2024 14:48:03 +0000

Episode 157 - 5 Ways to Improve your Body Image During the Hotter Months

Jen Williams — Mon, 20 May 2024 14:16:05 +0000

Episode 156 - Here's why restricting food doesn't work, and what to do instead

Jen Williams — Mon, 13 May 2024 06:26:50 +0000

Episode 155 - How to Build Consistency With Exercise

Jen Williams — Mon, 06 May 2024 06:00:00 +0000

Episode 154 - Why we all need more self-compassion (and how to get it!)

Jen Williams — Mon, 29 Apr 2024 06:00:00 +0000

What is self-compassion? Why do we all need more of it? And how can we get it? All these answers in this episode!

Episode 153 - How to improve your relationship with food, part two

Jen Williams — Mon, 15 Apr 2024 06:00:00 +0000

Episode 152 - 3 signs you have an unhealthy relationship with food, part one

Jen Williams — Mon, 08 Apr 2024 06:00:00 +0000

Episode 151 - Do these 3 things today to improve your body image

Jen Williams — Sun, 17 Mar 2024 06:00:00 +0000

Episode 150 - This is why we overeat

Jen Williams — Mon, 11 Mar 2024 07:00:00 +0000

Episode 149 - 5 daily habits we’re doing right now to look after our health as new parents

Jen Williams — Mon, 04 Mar 2024 07:00:00 +0000

We definitely don't have it all sussed out, but these 5 habits are helping keep us healthy for the babies!

Episode 148 - 4 things you must do to make habits stick long term

Jen Williams — Mon, 26 Feb 2024 07:00:00 +0000

Episode 147 - 3 steps to managing hunger, even when it feels uncontrollable

Jen Williams — Mon, 19 Feb 2024 07:00:00 +0000

Episode 146 - 6 Ways I’ve Made Weight Loss Easier for Myself in 2024

Jen Williams — Mon, 12 Feb 2024 07:00:00 +0000

This week Jen talks about her why behind her weight loss post babies and the 6 ways in which she has been able to succeed with her weight loss goals so far.

Episode 145 - How to regain momentum with your 2024 goals

Jen Williams — Mon, 05 Feb 2024 07:00:00 +0000

Feel like you've hit a plateau with your 2024 goals and lost a bit of momentum? Fear not, we've got you covered!

Episode 144 - 3 ways to get snacking under control

Jen Williams — Mon, 29 Jan 2024 06:00:00 +0000

Episode 143 - I get overwhelmingly intense PMS, here’s how I manage it

Jen Williams — Mon, 22 Jan 2024 07:00:00 +0000

Last week I got this question in my DM's - “Hi Jen hope you and the babies are well. I wondered if you and Phil have done a podcast on PMDD as I remember you saying that you suffered with it” - listen for my answer...

Episode 142 - Copy these 5 steps to guarantee you succeed with your 2024 goals

Jen Williams — Mon, 08 Jan 2024 07:00:00 +0000

How many of us set goals at the beginning of Jan only to either forget about them or feel like we’ve failed before we get to the end of Jan? Copy these 5 steps to guarantee you succeed with your 2024 goals.

Episode 141 - This is how to make January dieting work longterm

Jen Williams — Mon, 18 Dec 2023 07:00:00 +0000

Episode 140 - 4 steps to staying in control around a box of chocolates at Christmas

Jen Williams — Mon, 04 Dec 2023 06:00:00 +0000

Episode 139 - Can stress cause weight gain?

Jen Williams — Mon, 20 Nov 2023 07:00:00 +0000

Stress isn't likely to be something new to your life, but if you've been on a weight loss journey for a long period of time, you might notice that stress is causing it to be 100 times harder.

In this episode we explore if stress can actually cause weight gain.

Episode 138 - This will define your future…

Jen Williams — Mon, 13 Nov 2023 07:00:00 +0000

Your future will be defined by this one thing, but there are 2 big mistakes people make with it...

Fortunately, there's also a 3 part solution that will completely transform everything for you - and even better news, you can start doing it right away!

Episode 137 - Losing weight will only improve your body confidence if you do it in this specific way

Jen Williams — Mon, 06 Nov 2023 07:00:00 +0000

Have you ever achieved your goal weight/dress size and STILL not felt confident in your body? You're not on your own...

I've had clients who have previously lost between 3 and 15 stone and still hated how they looked and felt.

In this episode, we reveal why this happens, and what you need to do if you want to lose weight AND feel more confident in your body.

BITESIZE: Is this why you’re stuck?

Jen Williams — Wed, 01 Nov 2023 07:00:00 +0000

Question for you - Have you ever felt stuck?

If so, this bitesize will help you unpack why that has happened, and even though it’s a super common one, we find it's not something people give enough thought to.

Episode 136 - The key difference between dieting and Body. Brain. Belief

Jen Williams — Mon, 30 Oct 2023 07:00:00 +0000

There's a common myth that 'diets don't work' - it's not strictly true, they do work - kind of...

They just don't work for 99% of people, mainly because they're mass made for millions to use, meaning you'll see the 1% who DO get a result, and hope it works for you too - I'm unfortunately speaking from LOTS of years of experience of doing exactly this.

In this episode, you'll find out why BBB is very different...

BITESIZE: This matters more than the food you eat

Jen Williams — Wed, 25 Oct 2023 07:00:00 +0000

We put some much pressure on ourselves to change the foods we eat, especially when we’re trying to lose weight, however...

There's something that is much more important than the food we eat, and in this bitesize episode me and Jen will reminisce on our past experiences with food to explain what that thing is.

Episode 135 - Here is why you don’t need to make better food choices

Jen Williams — Mon, 23 Oct 2023 06:00:00 +0000

Have you ever been stuck in either of these cycles?

1/ Make one unhealthy food choice > feel guilty > binge

2/ Make lots of unhealthy food choices over a few days > feel low on energy, tired, lethargic and have no motivation to do anything.

The mistake I made, and see others make at this point is to say “I’ll start eating healthier from tomorrow…” here's why this is a mistake:

Eating healthier is the outcome of changing something, which is why you need to change something BEFORE you can eat healthier (if you want to do it consistently that is)

In this episode we reveal the 2 questions you need to ask yourself if you want to make these changes so that you can eat healthier consistently and stop the yo-yo cycle of starting and stopping dieting.

BITESIZE: Listen if you use food for comfort

Jen Williams — Wed, 18 Oct 2023 07:00:00 +0000

Using food for comfort is more common than you will realise, in fact, 99% of the clients we work with come to us because they use food for comfort and don’t know how to stop it. Spoiler: willpower and discipline has never worked.

In this bitesize you will discover the first step to stopping comfort eating.

Episode 134 - Food guilt: why it’s holding you back and how to overcome it

Jen Williams — Mon, 16 Oct 2023 07:00:00 +0000

Food guilt will negatively impact your mental wellbeing and stop you losing weight.

I know this from first hand experience, as well as from helping 350+ women to overcome it, despite it being a challenge for them for their whole adult lives.

The good news is, you CAN overcome it, and by doing so, you’ll not only lose weight and keep it off, you’ll improve your relationship with food and your mental health too.

BITESIZE: This is why we all find consistency so difficult

Jen Williams — Wed, 11 Oct 2023 17:32:40 +0000

Staying consistent can be incredibly challenging, and in our experience, pretty much everybody blames themselves, but the truth is, it isn’t your fault.

In this bitesize we explain who is to blame and what you can do about it.

Bitesize taken from Episode 49 - The secret hack to being consistent.

Episode 133 - How to lose weight without putting pressure on yourself to lose weight

Jen Williams — Mon, 09 Oct 2023 07:00:00 +0000

You're always told you need a big goal to motivate you to get started - and we all know that this does work to begin with.

You tell yourself you MUST lose 2lbs per week, a stone a month or drop a couple of dress sizes by the office Christmas party - and on day one you do all the right things to help make this happen, BUT...

This is exactly why you don't stay consistent.

After a few days, it's no longer new and exciting, and you're back doing exactly what you were doing before.

You're back at square one with your weight/body - and the only way you know to get started again is to set one of those big motivating goals that helped you get started last time.

Fortunately, we have an alternative solution for you that will help you get started AND keep going.

In this episode you'll hear how Claire used this strategy to lose 13.5lbs in September WITHOUT putting ANY pressure on herself - she didn't even have a weight loss target or a calorie target.

BITESIZE: Make this change before it’s too late…

Jen Williams — Wed, 04 Oct 2023 06:00:00 +0000

Todays bitesize is quite a timely one, as it’s taken from episode 48 - how to stop autumn and inter getting you down

In this particular episode myself and Jen run through a mindset shift that people, including ourselves in past years, often either don’t make, or try to make too late - if you can action this immediately, it’ll put you in an amazing position to stop autumn and winter getting your down

Episode 132 - Snacking will help you lose weight, here’s how…

Jen Williams — Mon, 02 Oct 2023 04:00:00 +0000

Snacking has a bad reputation fort weight gain and bingeing, but does it deserve that reputation?

In this episode we'll uncover the truth about snacking and how it can help you to lose weight.

BITESIZE: The main reason dieting hasn’t worked for you long term

Jen Williams — Wed, 27 Sep 2023 05:00:00 +0000

Todays bitesize is taken from part 1 of an 8 part series we did back in May 2022, titled What Does It Take To Be Successful.

In this particular episode myself and Phil discuss the main reasons that you haven’t had long term success yet - and as a quick spoiler, it has nothing to do with you, your knowledge or your efforts, it’s something else entirely…

This bitesize is taken from Episode 77 - what does it take to be successful? Part 1 of 8

Episode 131 - The unspoken truth about motivation

Jen Williams — Mon, 25 Sep 2023 05:00:00 +0000

You can't scroll for longer than 5 seconds on social media without someone giving you their 'motivation hacks' - the truth is, they're all a lie.

In this episode you'll hear the unspoken truth about motivation so that you can completely shift your mindset and start achieving more than ever before.

BITESIZE: The important shift we all need to make going into autumn and beyond...

Jen Williams — Wed, 20 Sep 2023 05:00:00 +0000

We hate to bring you bad news, but, summer is over and we are entering the colder, darker and wetter seasons. However…

In this super short bitesize episode, Jen gives you two really important bits of advice that will put you ahead of the crowd so that the autumn and winter seasons don’t have a negative impact on your mood or your weight loss journey.

This bitesize is taken from Episode 90 - Why your weight loss slows down in autumn and winter

Episode 130 - The ultimate guide to losing weight if you’re a busy woman: 4 must do’s

Jen Williams — Mon, 18 Sep 2023 05:00:00 +0000

Losing weight as a busy women isn't easy. This is why over the past 5-6 years we've put together 100's of different ways to guarantee it happens.

However, those 100 different ways are completely subjective to each busy individual, thats why when we build out each clients plan, it is 100% specific to them and their challenges.

In this episode you'll discover the 4 MUST do's if you're a busy women and you want to lose weight.

BITESIZE: Lose weight without focusing on eating less and moving more

Jen Williams — Wed, 13 Sep 2023 05:00:00 +0000

Like both of us, you’re probably tired of hearing the phrase ‘if you want to lose weight, all you need to do is eat less and move more’ - and you might not know this but it’s often this phrase itself that leads you to saying ‘I know what I need to do, but I just need to do it’

In this bitesize, you’ll hear both myself and Phil explaining how you can lose weight without telling yourself every single day that you’re going to eat less and move more.

This bitesize is taken from Episode 75 - why eating less and moving more doesn’t work

Episode 129 - The only 4 steps to follow to guarantee the best weight loss results in the final 4 months of 2023

Jen Williams — Mon, 11 Sep 2023 04:00:00 +0000

This episode is easy for you to make really individual to you because we’re going to keep it quite open ended to allow you to create your own answers to your own individual lifestyle.

Follow these 4 steps and guarantee the best weight loss results in the final 4 months of 2023.

BITESIZE: The number one reason you’re struggling to lose weight

Jen Williams — Wed, 06 Sep 2023 05:00:00 +0000

In this episode Jen explains the number one reason people struggle to lose weight, her experiences with this struggle, and what she does instead.

This bitesize is taken from Episode 72 - 3 reasons you’re not losing weight (and what to do about it)

Episode 128 - 3 thoughts you NEED to hear about moving away from counting calories

Jen Williams — Sun, 03 Sep 2023 05:00:00 +0000

If you know counting calories isn't supporting your LONG term goals (even if it supports you short term) and you're thinking about moving away, this episode is the perfect place to start.

With 3 thought provoking points to start the episode and 3 questions to have in your back pocket, it'll give you a head-start of everybody else.

Want help moving away from counting calories? DM me the word “Interested” and chat through how we can make the process work for you

BITESIZE: Having a takeaway can help you lose weight AND improve your relationship with food

Jen Williams — Wed, 30 Aug 2023 05:00:00 +0000

In this episode Jen explains why planning to have a takeaway this weekend can help you to lose weight and improve your relationship with food, it’s something we both do, and has helped 100’s of clients too…

This bitesize is taken from Episode 71 - Navigating food choices at the weekend

Episode 127: The secret to making time for yourself that has nothing to do with planning

Jen Williams — Mon, 28 Aug 2023 08:36:35 +0000

There are lots of different planning methods, eg:

Stop/Start/Continue strategy
Daily, weekly and monthly planning
Creating daily non-negotiables
The Must Do/Can Do strategy

They all work really well and they’re amazing…

BUT - none of these will work until you do this one thing…

BITESIZE: Here is why ‘just eating less’ doesn’t work for sustainable weight loss

Jen Williams — Wed, 23 Aug 2023 05:00:00 +0000

In this episode both myself and Phil chat about why ‘just eating less’ doesn’t work if you want to lose weight for good, and why it’s actually one of the main reasons for weight gain.

This bitesize is taken from Episode 68 - “I can’t stop eating” - the solution

Episode 126 - The easiest way to stay on plan when out of routine

Jen Williams — Mon, 21 Aug 2023 05:00:00 +0000

Summer holidays, weekends, bank holidays and time off in general is all exciting, but it can cause chaos and often knock you off track from your goals.

There's 101 things you can do, but here’s the easiest to do immediately...

BITESIZE: Why you should do 10 minutes exercise instead of 30 minutes

Jen Williams — Wed, 16 Aug 2023 04:07:07 +0000

In this episode both myself and Jen compare a 10 minute workout to a 30 minute workout, and why 10 minutes could actually be more beneficial for you.

This bitesize is taken from Episode 94 - The simple maths trick that will increase your overall exercise frequency.

Episode 125 - 8 simple ways to double your weekly step count right away without having to become a marathon runner

Jen Williams — Mon, 14 Aug 2023 04:00:00 +0000

Hitting 10,000 steps a day doesn't happen naturally to 99.99% of us - these 8 ways will (at least) double your weekly step count. Number 8 is without a doubt our favourite!

BITESIZE: This simple strategy will immediately guarantee you more energy every day

Jen Williams — Wed, 09 Aug 2023 04:09:16 +0000

In this episode Jen gives away a really simple strategy that you can start using immediately to guarantee you have more energy.

And just like every strategy we speak about either on the podcast or on social media, this is one that we and our clients use every single day. I've actually used it 3 times today already and its only half 2, so we know how well it works.

This bitesize is taken from Episode 92 - A simple tool that will skyrocket your energy

Episode 124 - 5 ways to lose weight without counting a single calorie

Jen Williams — Mon, 07 Aug 2023 05:07:09 +0000

Counting calories is a method taken from the bodybuilding industry - if you’re a bodybuilder, you’re listening to the wrong podcast. It's strict, restrictive, time consuming, assumes everyday is the same and doesn't take into account real life challenges.

In this episode you'll hear 5 different ways you can lose weight without counting a single calorie - so you can delete all those calorie counting apps and get long term results!

We also referenced a past episode to help with strategy number 3 - you can hear more on this in "Episode 108 - Take control of your food so your food doesn’t take control of you"

BITESIZE: Falling 'off track' won't happen again if you use this method

Jen Williams — Wed, 02 Aug 2023 04:17:14 +0000

One of the most common reasons people fall off track is because life throws an unexpected curveball and the initial daily target becomes impossible to hit.

In this episode both myself and Jen walkthrough the ABC strategy that both of us and our clients use to stay on track, no matter how difficult life becomes.

This bitesize episode is take from Episode 88 - How to never fall off track

Episode 123 - The beginners guide to starting the gym

Jen Williams — Mon, 31 Jul 2023 04:00:00 +0000

In this episode we’re going to talk about gym anxiety, what a workout looks like, how to pick the correct weight and how long until you can expect to see results - during each of those 3 segments we’ll talk through our own experiences, including the mistakes we’ve made and lessons we’ve learned along the way.

BITESIZE: Why does sleep impact weight?

Jen Williams — Wed, 26 Jul 2023 05:00:00 +0000

You may have already noticed yourself eating more when you’re tired, and you’ve probably always put it down to a lack of discipline, but there’s actually something much more out of your control happening.

In this episode, we explain what's actually going on, and why eating less feels near impossible when you’ve had a bad night's sleep….

Episode 122 - The 4 step process to not spiralling when things don’t go to plan

Jen Williams — Mon, 24 Jul 2023 05:20:32 +0000

It's an impossible task to ask everything we ever do to go to plan - especially since we don't have control over everything that happens to or around us. There is a specific 4 step process that will stop you from spiralling when this happens, and we've detailed it all in this episode.

BITESIZE: Can you walk your way to a better mental health?

Jen Williams — Fri, 21 Jul 2023 04:57:17 +0000

We all know that everybody in the fitness industry tells us we must do 10,000 steps a day and how this can help us lose weight etc etc, however...

In this episode, Jen talks through two really simple ways that you can use movement as a way to positively impact your mental health - we do both of these as often as we can and I can vouch for how much better I feel afterwards.

This bitesize episode was taken from "Episode 86 - Why people bang on about increasing steps" - if you enjoyed this, go and take a listen to the full episode.

Episode 121 - PCOS and weight loss: everything you need to know

Jen Williams — Mon, 17 Jul 2023 07:00:00 +0000

PCOC can make weight loss feel impossible - after years of helping women to navigate the challenges of PCOS, lose weight and keep it off for good, we thought it was about time we revealed how we do this on the podcast.

Episode 120 - 4 reasons why you choose eating out over ‘sticking to the plan’ (and what to do)

Jen Williams — Mon, 10 Jul 2023 06:00:00 +0000

Episode 119 - How To Deal With The HEAT

Jen Williams — Sun, 18 Jun 2023 06:00:00 +0000

Episode 118 - How to lose weight permanently without restricting yourself

Jen Williams — Sun, 11 Jun 2023 08:00:00 +0000

Fed up of yo-yo dieting from over-restricting yourself and want to lose weight permanently? This episode will give you 3 of the ways our clients do exactly that!

Episode 117 - 3 simple things you can do to roll into summer feeling at your best

Jen Williams — Mon, 05 Jun 2023 07:00:00 +0000

Want to roll into summer 2023 feeling your best? Action these 3 things immediately, and we guarantee you will.

Episode 116 - The 3C strategy to change your mindset

Jen Williams — Sun, 28 May 2023 20:00:00 +0000

Changing your mindset doesn't happen overnight, but it does happen if you use The 3C Strategy that we've used successfully with 100's of women across the past 5+ years.

Episode 115 - Is your sugar intake stopping you from losing weight?

Jen Williams — Sun, 14 May 2023 07:00:00 +0000

Could sugar be the reason you're not losing weight? Listen to this episode to find out!

Episode 114 - The untold benefit of coaching

Jen Williams — Mon, 08 May 2023 07:00:00 +0000

Coaching has many benefits that you probably already know about, but this one isn't spoken about often enough and every single one of our clients mentions it frequently! Did you know about this?

Episode 113 - The beginners guide to running

Jen Williams — Mon, 10 Apr 2023 09:00:00 +0000

In this episode you're going to get everything you'll ever need to start running and get fitter, faster and stronger - quickly.

Episode 112 - How to stop crashing at the end of the day and week

Jen Williams — Mon, 03 Apr 2023 07:00:00 +0000

Always getting to the end of the day or week, having no energy and not wanting to do a thing? Here's exactly how to change all of that!

Episode 111 - 3 simple ways to double your step count and speed up your results immediately

Jen Williams — Mon, 20 Mar 2023 06:00:00 +0000

You probably know the endless benefits to walking, but do you know these 3 simple ways to double your step count and speed up your results?

Episode 110 - 10 reasons your diets haven’t worked yet

Jen Williams — Mon, 13 Mar 2023 07:00:00 +0000

Did you know about all these reasons your diets haven't worked yet?

Episode 109 - The truth behind long term consistency - it’s not what you think

Jen Williams — Mon, 06 Mar 2023 07:00:00 +0000

Episode 108 - Take control of your food so your food doesn’t take control of you

Jen Williams — Sun, 26 Feb 2023 17:38:34 +0000

Taking control of your food can and will give you more time and energy back, and it's so much more simple with our quick and easy 4 step process that we reveal inside this episode!

Episode 107 - How to burn the maximum amount of calories every single day

Jen Williams — Mon, 20 Feb 2023 06:00:00 +0000

If you want the quickest and easiest way to burn more calories every day, give this episode a listen asap!

Episode 106 - We were asked: “No matter how well my week has gone, I can’t get my weight any lower, what can I do?” - here’s our answer…

Jen Williams — Mon, 13 Feb 2023 08:48:08 +0000

“The thing I struggle with the most is not actually losing weight each week, since about November I've bounced between 12 and 12.5st and seems no matter how well my week has gone I can't get any lower! I weigh weekly and it's a bit deflating when I'm seeing the same numbers.”

Episode 105 - Is your self belief in the wrong place?

Jen Williams — Mon, 06 Feb 2023 06:00:00 +0000

Self belief is often misunderstood - this episode will change you understanding of it, and change your life for the better too.

Episode 104 - If January didn't go to plan, here's what to do in February

Jen Williams — Mon, 30 Jan 2023 06:00:00 +0000

January might not have been what you expected it to be - that's okay, use our simple 2 step system to change that.

Episode 103 - 3 simple ways to stop falling off track

Jen Williams — Sun, 22 Jan 2023 14:44:55 +0000

Are you fed up of falling off track? The 3 simple ways in this episode will stop it from happening!

Episode 102 - The 3 simple changes that will help you keep the weight off forever

Jen Williams — Sun, 08 Jan 2023 20:49:24 +0000

Losing weight isn't always the hardest part - keep it off is. The 3 simple changes inside this episode will change that for you forever.

Episode 101- Gaining energy when you’re zapped by social occasions

Jen Williams — Mon, 12 Dec 2022 06:00:00 +0000

It's no secret that December is a VERY busy month for most people - there are 3 things you can do to ensure you're able to manage your energy during this period of time!

Episode 100 - Managing food guilt in the lead up to Christmas

Jen Williams — Mon, 05 Dec 2022 06:00:00 +0000

What is food guilt and how can we stop ourselves from feeling it during the festive season?

Episode 99 - 3 simple habits that will completely transform your physical and mental health in winter

Jen Williams — Sun, 27 Nov 2022 12:34:25 +0000

Winter has the power to get in your way, these 3 habits will stop that from happening!

Episode 98 - Why Christmas is the perfect time to work on emotional eating (and how to conquer it for good)

Jen Williams — Mon, 21 Nov 2022 07:00:00 +0000

This is going to be your best opportunity to conquer emotional eating, listen in to find out why, and how!

Episode 97 - How To Have The “Perfect Diet”

Jen Williams — Mon, 14 Nov 2022 07:00:00 +0000

We often strive for perfection, but could that be the very thing holding us back?

Episode 96 - The Power of Now

Jen Williams — Mon, 07 Nov 2022 07:00:00 +0000

How to avoid the New Year New Me 'trend' and be 10 steps ahead of everybody else.

Episode 95 - The A.C.E strategy to manage stress, low mood and anxiety

Jen Williams — Mon, 31 Oct 2022 07:00:00 +0000

We had Amy our Mental Health & Wellbeing specialist on this weeks client mastermind - she told us about an incredible strategy to help manage stress, low mood and anxiety

Episode 94 - The simple maths trick that will increase your overall exercise frequency (question)

Jen Williams — Sun, 16 Oct 2022 14:00:00 +0000

How long does a workout need to be for it to be worthwhile?

Episode 93 - Body. Brain. Belief - the permanent weight loss solution for busy & overwhelmed women

Jen Williams — Sun, 09 Oct 2022 23:00:00 +0000

Big big big news, and an even bigger (one-time-only) opportunity!

Episode 92 - A simple tool that will sky rocket your energy

Jen Williams — Mon, 03 Oct 2022 07:14:18 +0000

Ever feel like no matter how much sleep you get, you're still too tired and low on energy? In this episode we explain why and what to do to change this!

Episode 91 - How to speed up your weight loss journey

Jen Williams — Sun, 25 Sep 2022 11:15:27 +0000

There’s no right or wrong pace to go at, however, if speeding it up is something you want to do, this episode will help you do exactly that!

Episode 90 - Why your weight loss slows down in autumn and winter

Jen Williams — Mon, 19 Sep 2022 02:00:00 +0000

There are two main reasons weight loss slows down around autumn and winter, we'll explain both in this episode!

Episode 89 - How to hit your target weight easily

Jen Williams — Sun, 11 Sep 2022 12:16:15 +0000

Do you have a target weight? where does it comes from? and why do you want to be there?

Episode 88 - How to never fall off track again

Jen Williams — Sun, 04 Sep 2022 23:00:00 +0000

There's one reason and one reason only why people fall off track - this episode will explain what it is, and stop it from happening. PLUS a FREE giveaway...

Episode 87 - How sleep can impact our weight loss journey and what to do

Jen Williams — Sun, 14 Aug 2022 23:00:00 +0000

It’s dead hot and no ones probably sleeping so it’s a great time to get good at being tired and understand how it impacts you.

Episode 86 - Why people bang on about increasing steps

Jen Williams — Sun, 07 Aug 2022 23:00:00 +0000

Wondering why you keep being told to do 10,000 steps a day? Well, we'll debunk that myth, but also explain why you're often told you need to move more!

Episode 85 - The quick and easy hack that turns a bad day into the best day

Jen Williams — Sun, 31 Jul 2022 23:00:00 +0000

Your morning has the power to dictate how your day goes, which is great if you have a positive start to the day, but what happens when you don’t? You feel stressed, frustrated, and start moving at 100mph towards that famous ‘sod-it i’ll start again tomorrow’ button. Here’s a really quick trick that both us and our clients use to turn a bad start to the day into the best day and as a result, make weight loss easier by keeping them on track...

Episode 84 - what does it take to be successful in your journey - Part 8 of 8: Don’t go it alone

Jen Williams — Sun, 24 Jul 2022 23:00:00 +0000

Today, we’re talking about the power of accountability and coaching - having someone by your side every step of the way can not only speed up your results but it can make it 10 x easier too! There are hundreds of reasons, but today we’ll cover 3 of them…

Episode 83 - what does it take to be successful in your journey - Part 7 of 8: Finding ways to enjoy the process

Jen Williams — Sun, 17 Jul 2022 23:00:00 +0000

Todays is super powerful because not only will it mean you can stay consistent long term, but it’ll ensure you’re happy along the way too - but it isn’t often easy, so we’ll explain why it’s important for success, and how to do it too www.liftlearnandburn.co.uk

Episode 82 - what does it take to be successful in your journey - Part 6 of 8: Understand yourself in a way you never have before

Jen Williams — Sun, 10 Jul 2022 22:00:00 +0000

Every diet makes the same mistake - they just give you a pre-made thing to go and do, “follow this plan and achieve X” but they do that without knowing anything other than your name, age, height and weight. Understanding yourself in a way you never have before is vital if you want long lasting changes.

Episode 81 - what does it take to be successful in your journey - Part 5 of 8: Celebrating all the small things

Jen Williams — Mon, 27 Jun 2022 05:26:33 +0000

Episode 5/8 is both the easiest and most difficult to do - but it’s often overlooked. However, this can give you an immediate reward as well as the long-term impact of repeating it

www.liftlearnandburn.co.uk

Episode 80 - what does it take to be successful in your journey - Part 4 of 8: Getting curious rather than critical

Jen Williams — Mon, 20 Jun 2022 15:38:21 +0000

Part 4 in our mini-series, getting curious rather than critical - this will have a bigger impact on your ability to be consistent than pretty much anything else.

Episode 79 - What does it take to be successful in your journey - Part 3 of 8

Jen Williams — Mon, 13 Jun 2022 05:14:33 +0000

Part 3 of our 8 part mini-series.

Episode 78 - what does it take to be successful in your journey - Part 2 of 8

Jen Williams — Mon, 06 Jun 2022 05:00:21 +0000

Part 2 of our 8 part mini-series.

Episode 77 - what does it take to be successful? Part 1 of 8

Jen Williams — Mon, 30 May 2022 06:00:37 +0000

Part 1 of our 8 part mini-series.

Episode 76 - how to stop thinking about your body all the time

Jen Williams — Mon, 23 May 2022 05:09:59 +0000

Is the way you look on your mind 24/7?

In this episode we'll explain why it's NOT your fault. And how to stop this from happening...

www.liftlearnandburn.co.uk

Episode 75 - why eating less and moving more doesn’t work

Jen Williams — Mon, 25 Apr 2022 05:00:50 +0000

Are you fed up of being told to eat less and move more? And fed up of saying "I know what to do, but I just don't do it!" - you need this episode Plus, the BEST 'on the spot' question so far (although, Phil asked it, and it's Phil writing this, so I'm a bit biased)

Episode 74 - How to get over the bank holiday slump

Jen Williams — Mon, 18 Apr 2022 05:00:57 +0000

You're low on energy and full of chcolate, but how can we get over that slump and get you feeling incredible again? Do these 3 things and we guarantee you'll do exactly that!

Plus, find out Phil's top 3 favourite bands...

www.liftlearnandburn.co.uk

Episode 73 - Calories on menu's, our views and tips if you're struggling with this

Jen Williams — Mon, 11 Apr 2022 05:00:03 +0000

We all know its happened, but what do we actually think about it all? And if you're struggling with this change, use the 3 tips we give to help manage this change!

Plus, find out if Jen would rather be a muggle in a wizrad world or a wizard in a muggle world!

Episode 72 - 3 reasons you’re not losing weight (and what to do about it)

Jen Williams — Mon, 04 Apr 2022 05:00:00 +0000

Most people give you the obvious information (you need to eat less and move more) but that doesn't help, today we'll be going deeper and actually helping you to discover what's holding you back and what you can do about it

Plus, Jen put's Phil and YOU on the spot...

Episode 71 - Navigating food choices at the weekend

Jen Williams — Mon, 28 Mar 2022 05:00:22 +0000

Do you often overeat at the weekend? Does this knock you off track with your health and fitness goals? Are you fed up of all of the above? Worry no longer, we have the answers!

Episode 70 - Is online coaching for you?

Jen Williams — Mon, 21 Mar 2022 05:00:42 +0000

What even is online coaching and how does it work? It can be difficult to answer this quesiton when it drops into our DM's but hopefully, we've answered it in this episode for you.

Get to the end and like what you hear? Drop one of us a message with the word "PODCAST" and we'll give you more details!

Episode 69 - Overcoming the 3 biggest gym anxiety triggers

Jen Williams — Mon, 14 Mar 2022 06:00:13 +0000

Don't know what to do when you get in the gym? Unsure how to use the exercise machines? Feel a bit like a lemon when the thing you need is being used? In this episode, we answer all 3, with numerous different options, which will leave you feeling confident and comfortable in the gym!

www.liftlearnandburn.co.uk

Episode 68 - "I can't stop eating" - the solution

Jen Williams — Mon, 07 Mar 2022 06:00:51 +0000

Have you ever said those words: "I can't stop eating!!" - if so, we've got the answer's for you.

You'll also hear Phil putting Jen on the spot, and a slight change to the intro (again!)

www.liftlearnandburn.co.uk

Episode 67 - Georgia Cardall: Building gym confidence

Jen Williams — Fri, 25 Feb 2022 16:41:56 +0000

It’s no secret that getting yourself into the gym can help to build your confidence, but what if you’re not confident enough in the first place to get in there?

Today, Georgia is going to give you those answers, and more, as we listen back to her story about her journey, the things that held her back, and what you can do to get started!

@gmcfitness_georgia

www.liftlearnandburn.co.uk

Episode 66 - The secret hack to completing your to-do list

Jen Williams — Mon, 21 Feb 2022 06:00:17 +0000

If you’ve got a bottomless, never-ending to-do list and you spend your morning wondering how everything is going to get done and you spend your evening fed-up at not getting everything done, this episode is for you.

This one secret hack will change everything, you’ll have more time, more energy and motivation than ever, but there is one catch - you’re going to have to do something you’ve never done before.

www.liftlearnandburn.co.uk

Episode 65 - Adele Johnston: Menopause

Jen Williams — Thu, 17 Feb 2022 10:56:13 +0000

In this episode we learnt more about the menopause in 30 minutes than we have in the last 30 years - if it isn’t impacting you right now, theres no hiding form the fact that it will at some point, so stay tuned for what we can guarantee is going to be a worthwhile half an hour!

@adele.johnston

www.liftlearnandburn.co.uk

Episode 64 - Winning the week after a bad start

Jen Williams — Mon, 14 Feb 2022 10:21:42 +0000

If we could only choose one thing that would increase your consistency levels, it would be this - the methods we talk about in this episode are the ones that we use and we teach clients to use so that when things don’t go to plan, they can still make progress

www.liftlearnandburn.co.uk

Episode 63 - Sky Elizabeth: Body Image

Jen Williams — Thu, 03 Feb 2022 06:00:00 +0000

The story you’re about to hear is one you’ll likely never forget.

From her own body image struggles and challenges, to helping others with theirs. Sky has been on a journey that we promise you’re not going to want to miss.

This episode has everything and more, including the signs to look out for, the triggers to avoid and the solutions you’ve been searching for.

Please give a warm welcome your first guest to the podcast: @sky.elizabeth.coaching

Episode 62 - How to manage comfort eating

Jen Williams — Mon, 31 Jan 2022 06:44:40 +0000

Have you ever got to the bottom of a bag of crisps, bar of chocolate or tub of ice cream and gone - wow?! Where the heck did that go.

Well today, we’re goign to be helping you figure out whether you’re actually hungry or comfort eating so you can make an informed decision

www.liftlearnandburn.co.uk

Episode 61 - how to manage having too much to do

Jen Williams — Mon, 24 Jan 2022 06:00:21 +0000

Sometimes life can feel pretty overwhelming, whether it be with work, family, changes you’re making to your lifestyle or a bit of all of the above, so today we’re going to give you something that is responsible for completely transforming the lives of our clients, and if done properly, will completely transform your life too.

www.liftlearnandburn.co.uk

Episode 60 - How to have the best nights sleep

Jen Williams — Mon, 17 Jan 2022 05:30:00 +0000

Struggling to sleep? After this episode, you won't be! Action one or two of these few simple tips and not only will your sleep quality be improved, but you'll wake up feeling fresh and ready to attack the day!

Plus, TWO big pieces of news!

www.liftlearnandburn.co.uk

Episode 59 - 8 tips to tackle the lack of routine around Christmas (Christmas mini-series 4/4)

Jen Williams — Mon, 20 Dec 2021 05:30:00 +0000

Christmas is that time of year when we don't really know what day or time it is! Using these 8 tips you'll have a happier, healthier ad more positive Christmas this year!

Plus, find out why Phil is Jen's role model

And Phil sings us a Bon Jovi song this week (sorry in advance!)

www.liftlearnandburn.co.uk

Episode 58 - How to start 2022 with no food guilt (Christmas mini series 3/4)

Jen Williams — Mon, 13 Dec 2021 05:30:00 +0000

Fed up of starting each year feeling guilty about everything you've eaten and then doing everything you can to make up for it? If you action the 3 point sin this episode this WON'T happen!

Plus, Phil chooses between tinsel hair and light up fingernails

...and then he messes up the punchline of this weeks joke!

www.liftlearnandburn.co.uk

Episode 57 - What to do when family and friends don't take no for an answer (Christmas mini series 2/4)

Jen Williams — Mon, 06 Dec 2021 05:30:00 +0000

Do you find it difficult to say no when offered seconds or desserts? Is there a member of your family that comes to mind when we say "go on, just have one more!" and it fills you with dread because you're working on your relationship with food? Find out what to say in these situations to give yourself a better Christmas!

Plus, find out if Jen would rather hold the door too soon or have someone hold the door too soon for her

And, we did it, we got a Christmas related joke!

www.liftlearnandburn.co.uk

Episode 56 - Our thoughts on earning your Christmas food (Christmas mini series 1/4)

Jen Williams — Mon, 29 Nov 2021 05:30:00 +0000

(Christmas mini series 1/5) Do you train every single day? Train multiple times per day? Train before each meal? Or maybe even only eat the amount of calories you've burnt in this mornings workout? This episode is for you! We explain our thoughts on earning food and the solution to your current challenges.

Plus, find out what Phil would whisper to a stranger

And listen to this weeks fantastic Learn it or Burn it joke!

www.liftlearnandburn.co.uk

Episode 55 - The ultimate secret to weight loss success

Jen Williams — Mon, 22 Nov 2021 05:30:00 +0000

Weight loss secrets don't need to stay a secret - find out the number one reason it hasn't worked in the past for you and discover what to action in order to change that.

Plus, Jen tells us what Hogwarts house she'd be in and learns this weeks joke...

www.liftlearnandburn.co.uk

Episode 54 - How to spot food triggers

Jen Williams — Mon, 15 Nov 2021 05:30:00 +0000

Do you know how to spot food triggers? You will do by the end of this episode! Especially around Christmas, they're everywhere! Have you noticed the one's we've spoken about? We'll also give you some handy tips on how to manage them when you want to!

Plus, Jen put's Phil on the spot and learns this weeks joke!

www.liftlearnandburn.co.uk

Episode 53 - How to fill up your own cup before you fill up everyone else's

Jen Williams — Mon, 08 Nov 2021 05:30:00 +0000

This is potentially going to be the most difficult episode to listen to so far. We're going to take a deep dive into being a people pleasure, what it really means and how you can ensure you put your own health first. We've been there, we know how it feels, learn from our mistakes.

Plus, Jen tells us who she'd love to interview

And Sarah tells us a joke about Switzerland

www.liftlearnandburn.co.uk

Episode 52 - How leaving your comfort zone will change your life

Jen Williams — Mon, 01 Nov 2021 04:30:00 +0000

Staying in your comfort zone is, well, comfortable! And people keep telling us that if we leave it, we'll achieve great things! But is that true? And how do we do it? Find out that, PLUS...

Jen put's Phil on the spot

And Jen loves this weeks joke, again!

www.liftlearnandburn.co.uk

Episode 51 - How to break the cheat/bad/naughty food cycle

Jen Williams — Mon, 25 Oct 2021 04:30:00 +0000

What you say about the food you eat is often more important than the food itself. In this episode we explore why, where this comes from and how to change this.

As promised in the episode, here's the key questions and language swaps:

1. Where has this thought come from? 2. Is this thought helping me or harming me? 3. Can I change this language?

List of language swaps:

Clean eating - balanced eating

Cheat meal - indulgent meal

Good/healthy - more nutritious

Bad/unhealthy - less nutritious

Naughty - listening to cravings

Junk food - less nutritious food or, just, food

Earning your food - fuelling your body

Episode 50 - How to overcome emotional eating

Jen Williams — Mon, 18 Oct 2021 04:30:00 +0000

Do you struggle with emotional eating? When you're stressed about work, anxious about the future or worried about a particular event do you turn to food to cope with this? In this episode we'll uncover why this happens, what you can do to both proactively and reactively overcome it, and how you can improve your relationship with food as a result of this

Plus, Laura sends in both the on the spot question AND the joke this week

www.liftlearnandburn.co.uk

Episode 49 - The secret hack to being consistent

Jen Williams — Mon, 11 Oct 2021 04:30:00 +0000

Struggle to stay on track? Start a new diet every Monday? Worried you're the reason you can't succeed? Fear not! In this episode you'll learn the secret hack to staying consistent

Plus, find out what show Jen would go on to if she was a celeb

And Jen learns not one, but TWO jokes this week!

www.liftlearnandburn.co.uk

Episode 48 - How to stop autumn and winter getting you down

Jen Williams — Mon, 04 Oct 2021 04:30:00 +0000

Does Autumn and Winter make life more difficult for you? This episode is an absolute must for ensuring that doesn't happen! Helping you to shift that mindset and take on 3 big tips to thrive this time round!

Plus, Jen puts Phil on the spot about horses and ducks

And we give you possibly the worst joke yet...

www.liftlearnandburn.co.uk

Episode 47 - how to get more time

Jen Williams — Mon, 27 Sep 2021 15:03:25 +0000

Stuck with no time left at the end of every day and week? not getting done what you want and need to get done? Use the 1 or more of the 4 strategies in this episode and guarantee yourself a more productive, happier, healthier and longer life!

Plus, Phil finds out how to get Jen to be quieter

And Jen learns about Reggies cycling skills

www.liftlearnandburn.co.uk

Episode 46 - How to leave the all or nothing mindset

Jen Williams — Mon, 20 Sep 2021 04:30:00 +0000

Are you all or nothing? On track or off track? All in or doing nothing? In this weeks episode you'll find out exactly why. And also, of course, the top 3 ways to overcome this!

Plus, Jen puts Phil on the spot about theme parks

And Jen learns this weeks joke!

www.liftlearnandburn.co.uk

Episode 45 - 10 reasons you should change your diet

Jen Williams — Mon, 13 Sep 2021 04:30:00 +0000

The food you eat and the diet you have has a huge impact on your day to day life. In this episode we run through 10 reasons, none weight related, how and why you should make changes

Plus, find out why Jen want's TV's banned and hear Phil's joke about kitchen utensils...

www.liftlearnandburn.co.uk

Episode 44 - why your environment and the people in it are holding you back

Jen Williams — Mon, 06 Sep 2021 04:30:00 +0000

Have you ever wondered if everything and everyone around you is making life more difficult? You might be right! We discuss WHY and HOW to change that in this weeks episode!

Plus, Jen puts Phil on the spot and learns this weeks joke!

www.liftlearnandburn.co.uk/podcast

Episode 43 - How to get moving when you're low on energy

Jen Williams — Mon, 23 Aug 2021 04:30:00 +0000

Ever find you just don't have the energy to move your body? everyone's banging on about 10,000 steps and you don't want to get up and do 10, never mind 10,000. Find out HOW you can/WHAT to do, in this episode...

Plus, Phil puts Jen on the spot AND ask's her to learn it or burn it this week...

www.liftlearnandburn.co.uk/podcast

Episode 42 - health isn't just physical

Jen Williams — Mon, 16 Aug 2021 04:30:00 +0000

Do you focus all your time, energy and effort into your physical health, lose weight and still feel pretty rubbish as a result? In this episode we'll explain why this happens and how to approach things differently to keep your physical, mental and social health at their optimal levels!

Plus, find out what Phil wanted to do as a kid

And see whether Jen learns or burns this weeks joke!

www.liftlearnandburn.co.uk/podcast

Episode 41 - How to thrive when life gets difficult

Jen Williams — Mon, 09 Aug 2021 04:30:00 +0000

Fed up off things getting in the way? Can't seem to balance everything? Fall off track the second something out of your control happens? This episode we teach you how to stop all of the above

Plus, Phil puts Jen on the spot

And will Jen enjoy this weeks joke? Tune in to find out!

www.liftlearnandburn.co.uk

Episode 40 - Why having a calorie target is pointless

Jen Williams — Mon, 26 Jul 2021 04:30:00 +0000

Find out why having a calorie target is pointless, and why calorie counting done the wrong way is just adding to a list of all the diets you've tried

Plus, Jen put's Phil on the spot...

And will Jen like this weeks joke?

www.liftlearnandburn.co.uk/podcast

Episode 39, part 2: Jen's fitness journey, raw and unedited

Jen Williams — Mon, 19 Jul 2021 04:30:00 +0000

Find out all about Jen's journey, from where she started, her external gratification, to where she's at right now, and everything in between!

Plus, the one thing she'd change...

AND, Jen learns another joke this week

www.liftlearnandburn.co.uk.podcast

Episode 39, part 1: Phil's fitness journey, raw and unedited

Jen Williams — Mon, 12 Jul 2021 04:30:00 +0000

Find out how Phil's fitness journey started, the myths and methods he followed. Plus, where he's at now and plans for the future!

Jen put's Phil on the spot (even though it was Jen's turn)

And Jen learns another joke!

www.liftlearnandburn.co.uk/podcast

Episode 38 - why failure isn't a bad thing

Jen Williams — Mon, 05 Jul 2021 04:30:00 +0000

Do you fear failure? Does it hold you back from getting started? And does it get in the way of you continuing your journey? After listening to this episode, all those problems will be solved...

Plus, find out if Phil would rather have Wotsits for fingers or spaghetti for teeth

And Jen chooses to learn ANOTHER joke!

www.liftlearnandburn.co.uk/podcast

Remember to send in your on the spot questions and jokes to us on instagram @philwilliamsllb & @jenkayllb

Episode 37 - top 3 weight loss myths

Jen Williams — Mon, 28 Jun 2021 04:30:00 +0000

Do carbs really make you gain weight? How accurate is your fitness tracker? And do you need to be doing 10,000 steps a day? Find out in this episode!

Plus, hear Jen turn into Yoga and we're back to 'learning' jokes this week!

www.liftlearnandburn.co.uk/podcast

Episode 36 - How to change when change feels scary

Jen Williams — Mon, 21 Jun 2021 04:30:00 +0000

We know change is scary, but why? how can we stop it happening and what can be put in place to help make the whole process successful?

Plus, find out about Phil's wardrobe malfunction and Jen BURNS a joke...

www.liftlearnandburn.co.uk/podcast

Episode 35 - Self care isnt selfish

Jen Williams — Mon, 14 Jun 2021 04:30:00 +0000

Self care isn't selfish, and if you use the tips from this episode, you'll be able to give the best version of you to those around you, whether its works, family or friends!

Plus, find out what Jen would name her canal barge and whether she will learn or burn this weeks joke

www.liftlearnandburn.co.uk

Episode 34 - How to get back on track

Jen Williams — Mon, 07 Jun 2021 04:30:00 +0000

Do you fall off track every holiday, weekend, social event? In this episode we run through some strategies to stop this from happening...

Plus, Jen puts Phil on the spot about a lottery win and Chelsea drops in our favourite joke so far!

www.liftlearnandburn.co.uk/podcast

Episode 33 - How to save time and money and make food decisions easy

Jen Williams — Mon, 31 May 2021 04:30:00 +0000

Doing the food shop can be a long and boring task, but by using our method you'll save time and money, and food decisions in the week will be too easy!

Plus, find out who Jen would like as a guest on the podcast and hear Phil's joke of the week...

www.liftlearnandburn.co.uk

Episode 32 - Change the way you talk to change your life

Jen Williams — Mon, 24 May 2021 04:30:00 +0000

The way you talk to yourself can not only impact how you feel about what you've done, but also what you do next. This episode will help change that so that you can live a happy and healthy future

Plus, find out if Phil would rather have pants 3 sizes too big or shoes 3 sizes too small...

www.liftlearnandburn.co.uk/podcast

Episode 31 - How stress can impact your health and what to do

Jen Williams — Mon, 17 May 2021 15:11:39 +0000

Do you know the impact stress is having on your health? Do you know what to do about it? After listening to this podcast you will!

Plus, find out who Jen would haunt if she was a ghost...

www.liftlearnandburn.co.uk/podcast

Episode 30 - Can I eat a takeaway every day and lose weight?

Jen Williams — Mon, 10 May 2021 04:30:00 +0000

Have you ever wondered if what you eat actually matters? Can you eat whatever you like as long as it fits in with your calories? We'll discuss this, and our podcast of the century award!

Plus, we find out what dog Phil would be...

www.liftlearnandburn.co.uk/podcast

Episode 29 - How to supercharge your motivation levels

Jen Williams — Mon, 03 May 2021 04:30:00 +0000

Ever stuck for motivation? Does it stop you getting things done? After listening to this podcast, we'll change all of that!

Plus, find out who Jen's childhood celebrity crush was!

www.liftlearnandburn.co.uk

Episode 28 - How to live a healthier, happier and longer life

Jen Williams — Mon, 26 Apr 2021 04:30:00 +0000

Whats the best thing you can do to live a healthier, happier and longer life? Find out in this episode!

And what the worst advice Phil has received was...

www.liftlearnandburn.co.uk/podcast

Episode 27 - The office workers guide to weight loss

Jen Williams — Mon, 19 Apr 2021 04:30:00 +0000

Do you find losing weight more difficult because you work in an office environment (whether that be at home or not) - give this a listen to find out how you can change all of that!

Plus, find out what a Piraffe is...

www.liftlearnandburn.co.uk/podcast

Episode 26 - Carbs, carbs, carbs

Jen Williams — Mon, 12 Apr 2021 07:55:28 +0000

Have you ever cut out carbs to lose weight? Did it work? Did you hate it? Find out how to NOT cut them out and lose weight in this episode...

Plus, Phil get's put on the spot this week!

www.liftlearnandburn.co.uk/podcast

Episode 25 - How to manage pubs and restaurants reopening

Jen Williams — Mon, 05 Apr 2021 04:30:00 +0000

Pubs and restaurants are reopening in the next week or two (outdoors and substantial meals only, of course!) but over the coming months more measures will be lifted and weight loss will become more difficult - or will it? In this episode we run through HOW to continue on your journey whilst managing the reopening of social events!

Plus, find out what Jen CAN'T live without (and it's not Phil)

www.liftlearnandburn.co.uk/podcast

Episode 24 - How to become consistent with exercise

Jen Williams — Mon, 29 Mar 2021 04:00:00 +0000

Have you ever started exercise, then stopped, then started again (repeat for years and years) but never managed to stay consistent for long enough? In this episode you'll find out WHY, and also HOW to change this

Plus, Phil talks us through his 3 favourite chocolate bars...

www.liftlearnandburn.co.uk

Episode 23 - How to keep off weight and stop yo-yo dieting

Jen Williams — Mon, 22 Mar 2021 04:30:00 +0000

Have you ever lost weight and then regained it? Or maybe regained more? We run through HOW to lose weight AND keep it off so that you never need to diet again

Plus, Phil finds out what the worst present is he's ever bought Jen...

Episode 22 - The gym won’t change anything if you don’t change

Jen Williams — Mon, 15 Mar 2021 04:30:00 +0000

Is joining the gym the first thing you do when you try to lose weight? If so, it might be holding you back! In this episode we run through what to do and how, so that you can get the results you've been wanting for years!

Plus Jen puts Phil on the spot about time travelling...

www.liftlearnandburn.co.uk/podcast

Episode 21 - How tracking calories can save you time and energy and help you lose weight

Jen Williams — Mon, 08 Mar 2021 05:30:00 +0000

Tracking calories can be mind numbingly boring, especially if you're not getting results from it - this podcast will change all that, learn how to do it quickly and accurately to guarantee the results you want

Plus, Jen tells u what her death-row meal would be...

www.liftlearnandburn.co.uk/podcast

Episode 20 - 3 reasons why putting a weight loss target on a deadline is sabotaging your efforts

Jen Williams — Mon, 01 Mar 2021 05:30:00 +0000

Have you ever said I'm going to lose X amount of weight in X amount of time just in time for [insert event]? Then it never happened? We'll explain WHY and HOW to overcome this, creating new goals that will help you to lose weight

Plus Jen puts Phil on the spot with a question about weddings... Not what you're thinking!

www.liftlearnandburn.co.uk/podcast

Episode 19 - How to lose weight when you feel like crap

Jen Williams — Mon, 22 Feb 2021 05:30:00 +0000

Losing weight is hard, but even harder when you're feeling down. We've put together a bulletproof way of continuing on your journey even when those bad days arrive!

Plus, Phil puts Jen on the spot about winning some money...

www.liftlearnandburn.co.uk/podcast

Episode 18 - How to navigate your period for weight loss

Jen Williams — Mon, 15 Feb 2021 05:30:00 +0000

Does your period make weight loss more difficult for you? You'r not alone! In this weeks episode we help you understand WHY this happens and HOW to overcome it!

Plus, Jen puts Phil on the spot...

www.liftlearnandburn.co.uk

Episode 17 - How to stop snacking to lose weight

Jen Williams — Wed, 10 Feb 2021 15:31:47 +0000

Snacking causing you to gain weight? Maybe its just stopping you losing weight - in this weeks podcast we give you all the answers you need!

Plus, buttons or zips? Jen decides!

www.liftlearnandburn.co.uk/podcast

Episode 16 - 3 ways to lose weight without tracking calories

Jen Williams — Mon, 01 Feb 2021 05:30:00 +0000

Have you ever wondered if there was another way to lose weight without tracking calories? In this episode we run through THREE!

Pluuuuus Jen throws Phil on the spot with an incredibly awful chat up line about dragons...

www.liftlearnandburn.co.uk/podcast

Episode 15 - 3 things to avoid if you're trying to lose weight

Jen Williams — Mon, 25 Jan 2021 06:00:00 +0000

Have you ever wondered why you're not losing weight? Maybe you're doing 1, 2 or all 3 of these things? Give this episode a listen to find out!

aaaaaaaaand we put Jen on the spot this week with a very Wigan related question!

www.liftlearnandburn.co.uk/podcast

Episode 14 - The perfect week for fat loss

Jen Williams — Mon, 18 Jan 2021 06:00:00 +0000

Does the perfect week exist? Is this what you're aiming for? And should you be? We'll discuss this and more in this episode...

Pluuuuuus finding out all about Phil's dreams in 'on the spot'

www.liftlearnandburn.co.uk/podcast

Episode 13 - Change your routine, change your life

Phil Williams & Jen Kay — Sun, 10 Jan 2021 06:00:00 +0000

Your life right now is a result of your actions from a year ago, your actions right now will dictate how your life looks in a years time, and in this episode we run through how to make sure it's exactly how you want it to look.

Pluuuuus, Phil puts Jen on the spot with a question about goats and fish!

www.liftlearnandburn.co.uk/podcast

Episode 12 - How to succeed in 2021

Phil Williams & Jen Kay — Mon, 04 Jan 2021 06:00:00 +0000

In this episode, Phil & Jen run through exactly how you can have a successful 2021, by helping you to set goals AND achieve them.

aaaaaand, Jen put's Phil on the spot this week, about his shopping habits.

www.liftlearnandburn.co.uk/podcast

Episode 11 - Would you rather?

Jen Williams — Sun, 27 Dec 2020 05:30:00 +0000

A light hearted episode this week, no subject or lessons, just Phil and Jen putting each other 'on the spot' for a Christmas special, we hope you enjoy!

www.liftlearnandburn.co.uk/podcast

Episode 10 - How to manage the Christmas period

Jen Williams — Mon, 21 Dec 2020 05:30:00 +0000

Christmas might be different in 2020 - but looking after yourself isn't any less important. In this episode we run through our top tips for managing the Christmas period.

aaaaaand Phil puts Jen on the spot this week!

www.liftlearnandburn.co.uk/podcast

Episode 9 - The 7 things you're not doing for weight loss

Phil Williams & Jen Kay — Mon, 14 Dec 2020 05:30:00 +0000

It's too easy to say 'eat less, move more' - the big question is... HOW? Today we run though exactly what you need to be looking at (what we look at with clients) to actually eat less and move more.

Plusssss, Jen put's Phil on the spot with a fantastic question from client Ciara.

www.liftlearnandburn.co.uk/podcast

Episode 8 - The 2 step method to toning up

Phil Williams & Jen Kay — Mon, 07 Dec 2020 06:07:32 +0000

In todays episode we run through what toning up is and how to do it, giving you the exact 2 step method to achieve your goals.

And Phil's dad makes an appearance this week, putting Jen on the spot with this weeks question...

www.liftlearnandburn.co.uk/podcast

Episode 7 - Prime your mind for the perfect day

Phil Williams & Jen Kay — Mon, 30 Nov 2020 07:48:24 +0000

Ever wondered why some days everything feels great and some days the complete opposite? We've run through our top tips for having more good days than bad and how to set yourself up with the perfect morning routine. And Phil, if that's what he's still called these days, tells us what he'd change his name to if given the chance...

www.liftlearnandburn.co.uk/podcast

Episode 6 - Everything you'll ever need to know about your metabolism

Phil Williams & Jen Kay — Mon, 23 Nov 2020 06:53:28 +0000

"I've got a slow metabolism" - is this true? can we speed it up and slow it down? We separate the facts from the fiction so that you know exactly what you can and can't change.

PLUS - Phil puts Jen on the spot with a question about lego...

www.liftlearnandburn.co.uk/podcast

Episode 5 - How to get the most out of home workouts

Phil Williams & Jen Kay — Mon, 16 Nov 2020 07:13:16 +0000

Whether you've never trained before, or you're making the transition from the gym to home workouts, by the end of this podcast you'll know exactly what you need to do to get the most out of them! PLUS, in this weeks 'On the Spot', Jen talks about her doofer and Phil reveals where he stops washing when he's washing his face.

Episode 4 - How to lose fat during lockdown

Philip Williams & Jen Kay — Sun, 08 Nov 2020 10:10:59 +0000

After Boris placed us into another lockdown, we wanted to explain exactly how you can stay on track with your goals, despite the current situation.

And in this week's episode, Jen answered her question far too quickly for Phil's liking...

https://www.liftlearnandburn.co.uk/podcast

Episode 3 - How to stay on track with losing fat over winter

Phil Williams & Jen Kay — Wed, 28 Oct 2020 14:28:32 +0000

There will always be a reason for things to be difficult - it's important we find solutions to those struggles. We know winter can make things a little bit more difficult, but by the end of this podcast you'll know exactly how to stay on track with your weight loss goals.

And we drop Phil 'On the Spot' this week, with a question that sounds a lot like it's been thought up by Jen, but we'll give her the benefit of the doubt.

https://www.liftlearnandburn.co.uk/podcast

Episode 2 - What to eat to lose weight

Phil Williams & Jen Kay — Wed, 28 Oct 2020 14:14:57 +0000

Food is often the biggest struggle for those trying to lose weight. In this Podcast we talk through how to make the best choices with food to lose weight.

And we get to learn something about Jen that nobody else knows in our 'On the Spot' section of the episode!

https://www.liftlearnandburn.co.uk/podcast

Episode 1 - The first steps on your weight loss journey

Phil Williams & Jen Kay — Wed, 28 Oct 2020 13:55:20 +0000

Starting a weight loss journey can be the most difficult part. On this Podcast we run through the important first steps to doing so, so that you can set yourself up for a successful journey.

Whilst of course putting Phil on the spot with a freaky on the spot question...

https://www.liftlearnandburn.co.uk/podcast

The LL&B Trailer

Phil Williams & Jen Kay — Wed, 28 Oct 2020 11:57:35 +0000

We're on a mission to make your walks a little more fun - every week we'll be going in depth into a specific topic related to female weight loss to remove the overwhelm and complication!

We'll finish every Podcast by one of you fantastic listeners putting either Phil or Jen 'On the Spot'