The Fit Positive Podcast

Most women know how to lose weight.
Very few know how to maintain it.
And that’s usually where the cycle starts:Lose weight → regain it → start again.
In this episode, Claire talks about what maintenance actually looks like in real life, why so many women struggle when calories increase again, and why maintenance is a skill that needs to be practiced — not feared.
This is a practical conversation about moving out of a calorie deficit without losing control, understanding why maintenance still supports body composition goals, and learning how to build a healthier relationship with food long term.

In this episode:
Why maintenance can feel harder than fat loss
Why maintenance is a skill — and needs practice
The binge/restrict cycle and why over-restriction often backfires
Why you shouldn’t wait until you’re exhausted to take a diet break
How to practice maintenance for a few days or weeks at a time
What actually happens when calories increase
Water retention vs body fat gain
Why maintenance still improves body composition
How building muscle lowers overall body fat %
Protein recommendations at maintenance
Why most women should spend far more time at maintenance than in a deficit
Maintenance ranges and learning how your body responds
Want to know your numbers?
⁠Try our newly built calorie and macro calculator!⁠
Need more support?
⁠Join us inside the Fit Positive Membership

Most women know how to lose weight.
Very few know how to maintain it.
And that’s usually where the cycle starts:
Lose weight → regain it → start again.
In this episode, Claire talks about what maintenance actually looks like in real life, why so many women struggle when calories increase again, and why maintenance is a skill that needs to be practiced — not feared.
This is a practical conversation about moving out of a calorie deficit without losing control, understanding why maintenance still supports body composition goals, and learning how to build a healthier relationship with food long term.

In this episode:
Why maintenance can feel harder than fat loss
Why maintenance is a skill — and needs practice
The binge/restrict cycle and why over-restriction often backfires
Why you shouldn’t wait until you’re exhausted to take a diet break
How to practice maintenance for a few days or weeks at a time
What actually happens when calories increase
Water retention vs body fat gain
Why maintenance still improves body composition
How building muscle lowers overall body fat %
Protein recommendations at maintenance
Why most women should spend far more time at maintenance than in a deficit
Maintenance ranges and learning how your body responds
Want to know your numbers?
Try our newly built calorie and macro calculator!
Need more support?
Join us inside the Fit Positive Membership

Weekends can feel like the thing standing between you and your goals.
You’re structured Monday to Friday… then the meals out, drinks, takeaways and social occasions start — and suddenly it feels like all your progress disappears in 48 hours.
In this episode, Claire talks through how she personally approaches weekends, meals out and social occasions in midlife without falling into the cycle of restriction and overdoing it.
This is a practical, realistic conversation about creating structure without becoming obsessive, learning how to include flexibility without guilt, and building an approach you can actually sustain long term.
Claire also shares her own Friday night “treat meal” routine, the mindset shift away from “cheat meals”, how she balances indulgences across the weekend, and the small habits that make weekends feel manageable instead of chaotic.
Why weekends feel harder than weekdays
The all-or-nothing cycle that keeps many women stuck
Why Claire has had a Friday night takeaway or meal out for years — even during fat loss phases
Why “cheat meal” mentality often backfires
How flexibility can actually improve consistency and long-term fat loss
Weekend breakfast and BBQ ideas that still support your goals
Low-alcohol options Claire enjoys in midlife
Why steps and movement make such a difference at weekends
Grocery shopping, planning ahead and creating structure without restriction
Alcohol, sleep and why recovery changes in midlife
The real reason weekends derail progress for many women
Resources Mentioned
Instagram Post (Friday Night Routine)
Sleep Episode
How to Avoid Self-Sabotage at Social Events Episode
Want Support With This?
Inside Fit Positive, we focus on making health and fitness work in real life.
Not just workouts and macros — but how to manage weekends, holidays, meals out, family life and social occasions without constantly starting over.
👉 Learn more here:
https://www.fitpositive.ie

With summer coming up, many women default to the same approach — eating less, training more, and hoping for results.
But in midlife, that approach often stops working.
In this episode, Claire explains why — and what actually drives fat loss, strength, and body composition at this stage of life.
This isn’t about doing more.
It’s about understanding how your body works, and giving it what it needs to respond.

Resources Mentioned
Gabrielle Lyon, Forever Strong
Withings Smart Scales

Join Summer Shape Up
If you’re ready to apply this properly, the Summer Shape Up is live now inside Fit Positive.
This is a structured 8-week plan designed to help you:
Get leaner
Get stronger
Improve your energy and consistency
Build habits that actually last
👉 Join here:
https://www.fitpositive.ie/summer-shape-up
🎟️ Get 20% off your first month with code:
SUMMER26

Learn about the Fit Positive Method
If you want to understand the approach behind everything we do:
👉 Download your free guide to the Fit Positive Method here:
https://stan.store/fitpositive/p/download-your-free-guide--the-fit-positive-method

You don’t need another diet.
You need an approach that works with your body — not against it.
If you found this episode helpful, share it with someone who needs to hear it 🤍

In this week’s episode of The Fit Positive Podcast, Claire answers your most common questions — from struggling with chocolate and sugar cravings, to creatine, protein powders, training fasted, and navigating plateaus.
The episode starts with a deeper look at something that comes up time and time again — the belief that we need to cut out foods like chocolate or sugar to see results.
Claire breaks down the science of how food is digested, how blood sugar responses actually work, and why the key to sustainable fat loss isn’t restriction… it’s learning how to include the foods you love in a balanced way.

In this episode, Claire covers:
Why trying to “cut out” chocolate often backfiresHow all food is broken down into glucose in the bodyThe difference between simple and complex carbohydratesWhy sugar isn’t the problem — and what actually isHow pairing protein and fibre with sugar stabilises energy and reduces cravingsThe role of calories and macros in fat lossHow to break the all-or-nothing cycle with food
Plus answers to your questions on:
Creatine: what to take and how muchProtein powder: recommendations and how to use itAdding protein powder to coffeeWhether protein powder is suitable for childrenTraining fasted vs fedBalancing running with strength trainingFollowing the Fit Positive Method without protein powderWhat to do if you’ve hit a plateauWhether to adjust carbs on rest days

You don’t need to eliminate your favourite foods to see results!
When you understand how to balance your meals — pairing protein, fibre, and carbohydrates — you can enjoy foods like chocolate in moderation, without triggering cravings or losing control.
That’s what makes your nutrition sustainable.

Resources Mentioned:
How to Choose a Good Protein Powder Guide

If you enjoyed this episode please share with all of the women in your life who need someone to cut through the nutrition noise for them!

Want Support?
If you’re ready to take the guesswork out of your training and nutrition, and follow a structured, sustainable approach designed specifically for midlife…

👉 Join the Fit Positive Membership
Our next 8 week challenge, the Summer Shape Up, starts on Monday 27th April!! This is exclusive to members - details here: www.fitpositive.ie/summer-shape-up

As a member of Fit Positive, you will get:
Progressive strength training programmesSimple, balanced nutrition guidance (no restriction or extremes)Coaching and support to help you stay consistentA community of women working towards the same goals🔗 https://fitpositive.ie/#membership