THRIVE COACHING PODCAST

This week on The Thrive Coaching Podcast, Tara is joined by THE THRIVE COACHES for another packed Q&A episode. The girls kick things off with a nutrition round: weekend meals out, a very unplanned hangover, and why performance goals mean eating more food.
Then we get into your questions, and this week’s lineup is a good one. We’re covering how to add protein to your soup without adding loads of calories, whether creatine makes you hold water, and how to cope when the gym is busy as anything. We also get into the big one: when to end a deficit, and why waiting until January to start again might be the reason you keep yo-yo dieting.
If you’ve been wondering whether to push through or move into maintenance, how long to wait before stepping on the scales after a holiday, or why the number on the scales hits you so hard emotionally, we’ve got you this week. Questions are open every Monday inside the Trainerize app, so drop yours in and we might answer it on the next episode!
📲 Follow us:
Instagram — @taragfit
Instagram — @thrive.onlinecoaching
TikTok — @taragfitt
YouTube — @taragfit
💬 Work with us:
👉 Apply for 1-1 Coaching: https://thrivebytg.com/thrive-method/
👉 Join the Thrive Method Waitlist: https://the-thrive-method.com
Questions Answered This Episode:
Would it be better to try and maintain your deficit for another 2/4 weeks after this challenge or move to maintenance? Would love to start another programme then in January.
It’s soup season! Love having soup for lunch but find there aren’t huge amounts of protein with just the soup. What are some ways to add more protein without adding too many calories? Would adding a sandwich work?
I have been taking creatine supplements recently, but I’ve heard mixed reports! Is it beneficial or can it make you hold water weight?
How to cope with overwhelm when the gym is busy af?
I was on holiday at the weekend and really enjoyed myself but I definitely wasn’t on track. I’m afraid to step on the scales, how long should I wait so my mental health doesn’t take a big hit?
How do you decide when it’s time to end the deficit?

🔔 Submit your question for next week’s episode inside the Trainerize app every Monday — the more questions you submit, the better we can tailor the coaching to exactly what you’re struggling with!

This week on The Thrive Coaching Podcast, Tara is joined by the THRIVE COACHES for another packed Q&A episode.
Then we get into your questions, and this week's lineup is a good one. We're covering how to use resistance bands when you're working towards your first pull-up, whether you should start heavy and work down or start light and build up, the best alcohol choices when you're in a fat loss phase, and how to keep your progress going once the 8 weeks are over. We also get into the one we all relate to: what to actually do when you're hungry and the urge hits.
If you've been wondering which band colour you should be using, how to keep your results going after the programme, or how to make tofu taste good, we've got you this week. Questions are open every Monday inside the Trainerize app. Drop yours in and we might answer it on the next episode!

📲 Follow us:
Instagram — @taragfit
Instagram — @thrive.onlinecoaching
TikTok — @taragfitt
YouTube — @taragfit

💬 Work with us:👉 Apply for 1-1 Coaching: https://thrivebytg.com/thrive-method/
👉 Join the Thrive Method Waitlist: https://the-thrive-method.com

Questions Answered This Episode:
When using resistance bands to start doing pull-ups, should I try different colours and strengths to see what helps most, or use a specific strength? And what's the best way to set it up: looped around the top bar, or across where the barbell would sit?
What are the best alcohol choices?
Is it better to start with a heavier weight and go down, or start lighter and work your way up?
Does having clients motivate you to go to the gym, or hold you accountable?
How can I maintain my progress after the 8-week programme?
Can we keep the app… please?
Tofu recipe please. Trying to like it!
When you're hungry, how do you control the urge?

🔔 Submit your question for next week's episode inside the Trainerize app every Monday. The more questions you submit, the better we can tailor the coaching to exactly what you're struggling with!

This week on The Thrive Coaching Podcast, Tara is joined by THRIVE COACHES for another packed Q&A episode.
Then we get into your questions, and this week's lineup is a good one. We're covering how to stay motivated when you're 12 weeks into tracking and starting to get sick of it, how to handle the mental side of the scales spiking mid-programme, whether you really need to track your veg and tomato-based sauces, and whether going over your protein target is something to worry about. We also get into the big one: how long you should wait before worrying that the scales aren't moving.
If you've been wondering whether you can eat too much protein, why your weight jumped when you've been doing everything right, or what we actually order at Nando's in a deficit, we've got you this week. Questions are open every Monday inside the Trainerize app. Drop yours in and we might answer it on the next episode!

📲 Follow us:
Instagram — @taragfit
Instagram — @thrive.onlinecoaching
TikTok — @taragfitt
YouTube — @taragfit

💬 Work with us:👉 Apply for 1-1 Coaching: https://thrivebytg.com/thrive-method/👉 Join the Thrive Method Waitlist: https://the-thrive-method.com

Questions Answered This Episode:
How do I stay motivated when I've been tracking calories for 12 weeks and I'm starting to get sick of it?
How do I deal with the mental effects of my weight spiking during the programme?
I haven't been tracking my veg like peppers and spinach, or sauces like passata and chopped tomatoes. Is this ok?
Should I be monitoring if my protein goes over my target? Does eating too much turn into fat or carbs?
After how long should I start worrying that I'm not seeing the scales drop?
What are your favourite brands for gym wear?
What's one fitness habit that makes the biggest difference long-term but most people overlook?
I'm considering 1-1 coaching after this. Roughly how much does it cost, and is there a minimum time you have to join for?
What's your go-to Nando's order in a calorie deficit, and your just-for-fun order?

🔔 Submit your question for next week's episode inside the Trainerize app every Monday. The more questions you submit, the better we can tailor the coaching to exactly what you're struggling with!

Questions asked by THRIVE clients:
I'm feeling a little lost on the structure of my workouts. I train at home with dumbbells and bands, and I enjoy live/video workouts to follow and keep me engaged. Any suggestions on programs or structure?
How long should you do a gym programme for — 3 months, 6 months? And how do you know when you're ready to change it?
For the gym sessions, does the order of exercises matter? Sometimes I pair exercises from different sets together because of equipment or space availability.
When submitting weights in the app, do you submit your total weight or the weight of the dumbbells you're using?
What is/are your favourite muscle group(s) to work on?
Is it better to stick at loads of reps with a lighter weight, or a couple of reps with a heavier weight? How does progressive overload actually work?
Does the weight in kg you lift make a big difference to how quickly you lose fat or tone up, or is it more about it getting harder each time? If you want to be lean but sculpted, should you keep the weight lower with more reps, versus lifting heavier if you want bigger muscles?
How do I know I'm training for the body type I want? Progressive overload means I'm doing fewer reps — what does that mean?
Motivation is low — how do I keep it moving? And what's your best advice for when you lose motivation to keep going?
I struggle to plan my workouts because sometimes I wake up hit with absolute exhaustion — different from just "can't be bothered." On those days I listen to my body instead of pushing through. Would you recommend front-loading your week so you're safe to push sessions back if this happens?
How do I deal with the lack of desire to get my steps in? I've tried podcasts, calling a friend, bringing my dog — none of it seems to help.
Any tips for managing steps in winter with dark mornings and evenings, especially during the work week? Lunch walks aren't an option, and during my 9-to-5 I average 2-3k steps. I'm already getting up every hour for a few steps.
Is it beneficial to know all three main macro goals for weight loss? I've got it roughly estimated in MyFitnessPal, with my protein goal set.
Is it bad to have a Diet Coke in the evening instead of reaching for a sweet treat? I know ideally I should drink water, but is this okay for fat loss overall?
My partner is constantly snacking on crisps and treats in the evening, which is really tempting even when I've had my own treat and I'm not hungry. I've spoken to him and he's totally supportive and understands, but I feel guilty that I'm controlling what he eats when he's not on a fat loss phase. How do I navigate this?
How long do clients stay on Thriving? I'm loving it — my coach, the help, and I've seen massive changes in my weight but also my routine, habits and commitment to myself. The accountability is really pushing me. Is it usual to stick with it long-term, more than a year? Or is the goal for clients to become more independent and move on?

Questions asked by THRIVE clients:
Is there something you ate in a calorie deficit so much that you can’t stand it now?

How to find the balance between making progress while also recovering from injury?

When injuries should I be reducing calories if my activity is also reduced

Tips for socialising / nights out when in a fat loss phase?

Should I be aiming to do all four workouts at least once a week?

How many calories should I be aiming to burn in the gym sessions that you have given.

I’m going over my protein goal by 10-20g during weekdays and slightly under on the weekend, is this ok?

How do I figure out maintenance calories

I really love the thought of incorporating daily mindfulness and becoming a journal girlie. No matter how much I try to stay focused, I find it really difficult and my mind goes elsewhere or I feel like my journal entries are pointless. What tips would you give to someone who’s trying to really get into it for the first time, and what helped you stick with it in your day to day life?

If you’re not hungry at all but you still haven’t hit your protein or calorie count for the day, should you still eat in the evening (after dinner)? Also what would be your recommendation on the latest you should eat each day? Soz two questions in one lol

Any tips on how to do lunges properly. I am shaking every where!

I am going over with my protein by 30/40g but am still within my calories - is this ok? Or will it affect my fat loss phase

How do I manage staying on track and feeling burnt out (not burnt out from this but just life stuff haha)

How should I stay on track when someone else cooks my meals and it’s a big ask to request they weigh out everything they cook ?

If I’m making a dinner for 5 dinners in 1 batch, what’s the easiest way to enter this in? As I weighed each ingredient and then divided by 5 which was so much effort. Surely there is an easier way?