Charlotte has been apart of Transform in a small way since we started 5 years ago, but through that time she was fully focused on her full time corporate career.

Her passion for health, fitness, strength training, running & living a balanced life has been well engrained throughout her whole life, and now she's bringing that experience and positive energy to Transform every day of the week.

Listen to Charlotte and Tom's journey together and everything going on at Transform!

In this month's Transform York Habit Hub Workshop, we dive into the practical strategies that help you stay in control of your nutrition, manage stress, and protect your energy levels throughout the summer months.

Forget restrictive diets and unrealistic expectations. This workshop is all about building sustainable habits that work in real life, whether you're enjoying BBQs, holidays, weekends away or a busy social calendar.

Inside this workshop you'll learn:

• Why summer exposes weaknesses in your habits (and how to fix them)
• The psychology behind emotional and environmental eating
• Practical nutrition strategies for social events without feeling restricted
• How stress influences your food choices and decision making
• Simple ways to recover your energy before burnout takes over
• Actionable tools you can apply immediately to enjoy your summer while continuing to make progress

At Transform York, we believe lasting results come from education, support and sustainable habits.. not quick fixes.

If you enjoyed this workshop, don't forget to like the podcast, subscribe to the channel and leave a comment with your biggest takeaway.

📍 Transform York
 🌐 www.tspersonaltraining.co.uk
📲 Follow us on Instagram: @transformyork

But what if completely stopping exercise over summer is actually the reason so many people feel like they are constantly “starting again” every September?

In this episode we discuss why strength training becomes even more important during busy seasons, how losing routine impacts not only fitness but nutrition and mindset too, and why maintaining just a few hours per week can massively change your long term results.

This is not about perfection or missing out on summer. It is about learning how to enjoy life while still staying connected to the habits that support your health, confidence and future self.

If you’ve ever struggled to stay consistent through summer, this episode is for you.

This isn’t another extreme fitness seminar or generic nutrition talk.

We explore:
• Gut health and why it impacts mood, cravings and energy
• The hidden effects of stress and nervous system overload
• Why modern lifestyles are quietly increasing inflammation and fatigue
• Blood sugar crashes, dopamine overload and constant stimulation
• The importance of movement, recovery and sleep quality
• Practical health habits that actually fit real life

This workshop is designed for everyday people who want to feel healthier, stronger, more energised and more in control of their wellbeing without unrealistic restrictions or “all or nothing” thinking.

Simple.
Practical.
Evidence based.
Sustainable.

Because real health isn’t built through perfection…

It’s built through better daily habits repeated consistently.

In this episode, we talk about the real reason so many adults over 40 struggle to stay consistent with their health and fitness goals, and why identity, environment and daily habits shape your future far more than short bursts of motivation ever will.

This is not about extremes, fad diets or becoming obsessed with fitness. It is about building a healthier, stronger and happier version of yourself through realistic lifestyle changes that actually last.

If you have ever felt stuck in the cycle of starting and stopping, this episode will completely change the way you look at your health journey.

In this workshop, we’ll break down how to reconnect with your drive, rebuild your focus, and start showing up for yourself in a way that actually lasts. Not through extremes or quick fixes, but through simple, powerful shifts in how you think and act each day.

We’ll also uncover how the things you might be overlooking in terms of your sleep, your recovery, and your nutrition, are quietly influencing your motivation, energy, and consistency more than you realise.

We briefly discussed how his confidence has grown since first starting, both as a personal trainer and also how that has rubbed off into he personal confidence in day to day life also.

We also discussed our brand new programmes launched this March...

The Testosterone Rebuild Project 🔋⚡️
The StrongHer Project 🌿💪🏼

And finally a chat about a certain client of ours that has just lost 75lbs in just 7 months in our Build Programme 😲

Listen in and don't forget to like and subscribe! 💪🏼

If you’re 30–50, busy, juggling work, family, stress, and everything in between — this workshop is for you.

This isn’t another “new year, new me” motivation talk. Inside this interactive workshop, we build a 2026 plan that:

✅ Feels personal and meaningful
✅ Creates genuine excitement
✅ Fits into a busy schedule
✅ Focuses on nutrition, training, mindset & habits
✅ Works for beginner–intermediate levels

You’ll learn:

✅ How to set goals that actually matter (not just “lose weight”)
✅ Why identity-based goals outperform outcome goals
✅ The 2+1 training structure for consistent progress
✅ Simple nutrition anchors that remove overwhelm
✅ How to build habits that stick even when life gets chaotic
✅ The mindset shift that makes consistency easier

This workshop is about becoming the type of person who follows through — even during stressful weeks. No extreme plans. No unrealistic expectations. Just a simple system you can repeat all year.

If you’re ready to make 2026 your strongest, most consistent year yet — this is where it starts.

💪🏼 Don't forget to like and subscribe

👇 Grab the workbook on the link below:

https://drive.google.com/file/d/1kNmsiTa93I4kqtY41gjceF_btNd33miS/view?usp=share_link

Tom talks with Nic about what support York Mind offers, how the money donated in fundraising events is used to help people, how to get involved in fundraising and where to get support if you need it.

Over the past few years here at Transform York we run a yearly fundraising event called our Swing-A-Thon Challenge. Last year we completed 20,000 kettlebell swings as a team lasting over 3 hours and raising over £1000 for York Mind.

We have the same event coming up in March, if you can please donate following the below link, we would be very grateful.

https://www.justgiving.com/page/transformyork?utm_medium=FR&utm_source=CL

You’ll discover:

💡 How to build habits that actually stick (without relying on willpower)
🧠 The science behind why we self-sabotage and how to rewire it
🍳 How to lose fat smarter — with practical nutrition systems, not restrictions
🏋️ The truth about training for fat loss and building your ideal physique
🥂 How to handle social eating without guilt or losing progress

This session isn’t about chasing short-term results — it’s about becoming the type of person who naturally lives in alignment with their goals.

By the end, you’ll have:

✅ A clear plan to manage your nutrition, training, and lifestyle with ease
✅ Tools to stay consistent even when motivation drops
✅ Confidence that fat loss doesn’t mean missing out on life

Download the workbook here:
https://drive.google.com/file/d/1iMnbVXrZzrVlfx7em5XdEAAszii-w8Yk/view?usp=share_link

🙏🏼 Don't forget to like and subscribe

💪 In this 1-hour training, you’ll discover:

✅ Why 90 days is the sweet spot for real, sustainable change
✅ How to build habits that stick using proven psychology & behavior science
✅ Simple nutrition strategies for energy, recovery, and focus
✅ Lifestyle decisions that supercharge your health (sleep, movement, stress)
✅ How to focus on what actually moves the needle — the 20% that drives 80% of your results
✅ A clear, step-by-step blueprint to transform your body and mindset in 90 days

📖 What makes this different?

This isn’t about fad diets or rigid routines — it’s about clarity, consistency, and identity change. You’ll walk away with actionable tools, reflection exercises, and motivation to finally follow through.
🚀 Download the Free 90-Day Blueprint Worksheets:
👉  https://drive.google.com/file/d/1kOxgwE8VpQuP77nkRqQ2PoX4dEDmfyDi/view?usp=share_link

💡 What you’ll learn in this podcast:

- How to fuel your body with foods that boost energy instead of draining it
- The role of sleep in muscle growth, fat loss, and mental clarity
- Improving your relationship with food and building better habits
- Practical tips to balance fitness, nutrition, and lifestyle

Whether you’re an athlete, fitness enthusiast, or just someone who wants to feel their best, this video will give you the tools to thrive, not just survive.

🔥 Don’t forget to like and subscribe so you never miss a new upload!

✅ What you'll learn:

- Why most diets fail (and what to do instead)
- How to create a healthy identity around food
- Practical habit hacks that actually stick
- Mindset shifts to stop the guilt and self-sabotage

🎯 Includes printable worksheets to help you:

- Visualise your Future Self
- Design your “Default Day” of eating
- Reframe negative thoughts
- Commit to one identity-based habit

This isn’t about perfection. It’s about becoming someone who eats well without battling themselves every day.

Owner Tom and Coach Harry discuss different topics around their own personal training journey's and what it's like being a client at Transform.

We go into:

👉🏼 What made us choose to become a personal trainer
👉🏼 What makes us most proud about Transform York
👉🏼 What to look for when choosing a career path
👉🏼 What types of clients come to Transform York

And much more! Don't forget to like and subscribe for more episode updates in the future!