THRIVE COACHING PODCAST

This week on The Thrive Coaching Podcast, Tara and Nivo are back answering your submitted questions — and this episode is packed. We're diving deep into one of the most misunderstood phases of any fat loss journey: the transition into maintenance. Spoiler — it's not the scary part. It's actually the fun part, and we explain exactly why.
We're also getting into what separates the clients who get results from the ones who struggle, how stress and grief can legitimately derail your progress (and what to do about it), and why food guilt is not your fault — but it is something you can work on. Plus, we share our honest thoughts on Weight Watchers and Slimming World, and what years of "sins" and "points" might have done to your relationship with food.
If you've been wondering whether to keep pushing through your deficit or take a break, feeling guilty about a missed session, or trying to figure out what comes after fat loss — this one is for you.

Questions are open every Monday inside the THRIVE coaching app every monday.

Want to join our coaching?
https://thrivebytg.com/online-enquiry/

Questions Answered This Episode:
How do you enter a maintenance phase once you've hit your fat loss goal?
How do coaches decide when a client should stop their calorie deficit?
Fat loss is feeling slow and pointless — what keeps you going?
What do your most successful clients do that others avoid?
What impact can stress or grief have on weight loss?
What are the best lifting shoe recommendations?
How do you deal with food guilt or training guilt?
Should I take a maintenance break or keep going until I hit my goal?
What are your thoughts on Weight Watchers and Slimming World?

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Questions asked by thrive clients:
How important is it to take the rest between reps?
Any tips for supporting your hands (callouses) when lifting heavy weights - specifically barbell. I find it can get in the way sometimes of progressing because it hurts haha :)
Hope this question isn’t silly, but on days you’re just generally not very hungry which do you think is better to hit goal wise, protein or calories? I know ideally it would be both but which would you think is better and more of a priority? Sorry if this is stupid , hopefully it makes sense
Do I track leaves & veggies?? If i add half a pepper/a bowl of spinach etc to an omelette or salads do they get tracked or is it just the carbs & proteins ?
after losing 2.5 kilos in the first two weeks, the scale now hasn’t changed in over a week for me. tips to see some change again?
I know important fibre is and I try to eat lots of fruit and veg and drink water but is there a particular supplement you would recommend for the days when I don’t hit the fibre target.
I am worried about summer coming up - what do I do?

questions answered in todays podcast:
Is there something you believed a year ago about fitness that you disagree with now?
I feel like I’m overthinking the nutrition side of things. Do you have any advice on how to simplify it starting off?
after the program, should we always be eating the same amount of calories? how do we know what the right amount is and when to change?
Everyone knows about the 3pm yoghurt punch hack. Do you have any other high protein and reasonable calorie snack option for the afternoon slump? Thanks girls
What’s your favourite way to relax after a long day? (Not really a fitness question but I’m looking for less phone related things)
Ive noticed im stronger lifting with my right , do I train my left more for them to match or is it natural to have one side stronger ? Thanks!
How to balance different hunger/energy levels through your cycle
How to stay motivated with the gym when feeling tired ?
I have a trip coming up in May and really want to still try get my workouts in while I’m away - is there a home work out option we can go on for just the week or do you have any other recs? Thanks :)
What are your top tips for starting journaling? I’ve never done it before and to be honest the thought of writing my own thoughts down scare me Listening to the modules I can see the benefits of it and would like to give it a go.

I love trying new things! Apart from the meal guides in the thrive app, I would love to know where you get your meal prep inspo. Do you have recurring meals and who do you like to follow on social for meal prep ideas? Thank you!
How important is rest times during a workout, particularly when supersetting. How do you decide the rest time? Sometimes its 15 seconds, sometimes 90.
Some days I find it difficult to meet my calories goals as I just have planned out meal that’s are lower in calories, does this matter if I am still teaching my protein goal?
Im a healthcare professional who often does oncall shifts. I would work my normal day 8-6pm then be oncall from 6pm-8am. It’s completely unpredictable if I’ll get called or not. But if I am called this is where I normally struggle. Am I allowed more calories overnight? How many? Or do I try and space my meals out more, but the potential of not being called overnight?
What kind of supplements would you recommend taking if you’re training in the gym and also in the midst of half marathon training?
Generally love a coffee in the morning - can you recommend a supplement in powder form that would contribute to protein and also magnesium? It'll be a guaranteed source of protein. Any other alternatives would be good to know also
Do you need to track all fruit and veg?
How to stay on track when you’re on your period (mine is always bad and zaps me out of it)
What’s your go to meal when in a fat loss phase?
Unable to get to workouts due to medical reasons last week and this week. How to not gwt super frustrated at not hitting the gym when I know how important it is.

Does it matter if I am going over my protien once im within my calories, carb and fats?
How to track/guesstimate macros/cals of a meal when you’re out for dinner but it’s a sharing type meal?
My lower back really hurts when doing floor core exercises. Is there anything I can do to help with this?
Is it okay to front load the week with your workouts and have 3-4 days off or is it better to have them spread out?also doing double sessions back to back? Asking as some days I really struggle to juggle work (10-12 hrs a day) + life admin in the evenings. I love the gym so it’s not motivation and genuinely wished I had the time to give every day like I used to! Thanks
Is it better to up the weight or up the amount of reps?
Hiii ladies. Within reason is it okay to eat anything as long as you stick to your daily calories?
What are some of the most common mistakes you see clients make on their health journey and what tips do you have for us to ensure we don’t make them too? Thanks
How to accept where my body is at now and not how it looked before I put the weight I lost back on
If you are bulking up your meals with veg (used to eating lots of veg) would you track all veg that goes into meals or disregard extra veg added?
Struggling to hit my protein goals when I’m dairy free and trying to stick to whole foods with minimal protein powders, any tips?
How to fuel a few days before a big race

questions answered:
How to maintain healthy habits all the time?

Any recommendations on how to track when working in the mines and food is provided for breakfast, lunch and dinner?

How do I overcome food decision fatigue? I am so exhausted and busy all the time, I barely have the mental space to continue making healthy decisions. What are good emergency healthy foods I can have in my pantry or freezer instead of chips and chocolate?

What is the best way to motivate yourself to gym/run when it’s period week?

When I meal prep and log my food, sometimes I don’t finish the meal — do you recommend finishing it for macros even if I’m not hungry? Or how should I track it if I don’t finish it?

Mantra to get through a workout you're not feeling?

I get really disheartened because I bloat so easily — any tips?

When living with your boyfriend, how do you recommend cooking and eating to suit your calorie goals when you both eat at the same time?

Could you recommend some good on-the-go snacks/food combos to hit protein goals if you miss a meal?

Feeling a bit bleh because I’ve basically put on all the weight I lost last year — any advice for changing mindset?

How many calories should I save during weekdays if I have a birthday night out on the weekend?

On workout days, do you keep calories the same or increase them?

What is your biggest advice for staying on track every week?

I want to drop a few lbs in 8 weeks but have social occasions — how do I avoid spiralling?

What’s the best way to gain confidence in the gym?

What is the impact of caffeine on the body? Should we cut down? Does it help with training energy?

How many steps does a very active person need for weight loss?

If I have a social night out, should I lower calories during the week?

What’s your biggest tip for balancing a social life and maintaining a calorie deficit?

How to manage 3pm/post-work hunger cravings?

Is it bad if my heart rate doesn’t go above 120 when lifting weights (vs 150 in cardio)?

I tend to skip meals and snack late, leading to sugar spikes — how do I fix this?

Any tips for getting steps in with an office job and limited lunch break?