THRIVE COACHING PODCAST

QUESTIONS ANSWERED BY THRIVE CLIENTS:

Have any of you ever taken a magnesium supplement to aid with sleep? If so, did you felt that it worked and when would you take it in the evening? Thanks!
Best tip for pushing through the mental barriers. Ie lack of motivation, anxiety, depression
Do any of you have an aura ring? And if so do you rate/slate? Thanks
Is it better when trying to progress in training sessions to do less reps with a heavier weight with the intention of hoping to build up to the full reps eventually? Rather than stick with the weight you can do the full amount of reps with?
I keep being held late at work and not able to make my gym sessions - what do i do?
I Struggle with my time - working 12 hr shifts up at 5am and not home to 6:30 pm - I am shattered. How do I overcome this?
Feeling like the progress is really slow, getting disheartened from time to time: how do you keep going?
I struggle with craving junk food when things are busy - how do I overcome this?
I struggle saying no and eating too much shit like biscuits out of bordem: tips?
Exhaustion: I struggle with not knowing when I cba and when I am acc doing too much; like how to not burn out?

I’ve seen lots of “do it till failure” about exercises should we be trying this ?
Tired mum, baby not sleeping well. Any tips on overcoming the tiredness? I feel it makes me lack motivation and I snack on things rather than eating meals and not getting workouts done
I’m a student who works alongside uni, I try to balance that and the gym and social life. I never have the same routine each week, I could be working night shifts or until 2am, I try prioritise sleep as best as I can but very difficult, do you think this will effect my progress?
I had a health screening with a VHI machine at work this week and it really knocked me with my BMI and flagged it as high.. but that I’m overall very healthy and active ? Very curious to see if you find BMI in women a good gauge of our health /fat.
What are your favourite dinners to have meal prepped ?
Will there be any irish meet ups over the summer, if any of the coaches come home?
I was in a skiing accident, i want to keep going - how do I ensure I do when I cant walk?
Adjustment to new job has really threw me and I feel stressed that I’m not putting the gym and tracking as a priority atm. Probs too hard on myself but stuck in a rut with it!
I’d be so interested to learn more about endometriosis in the context of exercise and lifestyle measures!
How to reset if you feel you’ve fallen off the bandwagon a bit with everything, find it hard to pick back up all the different bits. Especially after being on the program since September just feeling  a bit burnt out with it and low on motivation to track, do the workouts etc.
High protein/low calorie snacks that you can keep in your bag/in the car to have on the go
What’s the best way to prevent injury when starting something new e.g, running

PODCAST QUESTIONS:
I’ve just come to the realisation that I hate running, is there any activity/ exercise that you girls hate and just cannot get on board with?
Personal one, but any recommendations or suggestions with managing food and drinks when out- im a single gal trying to get back into dating (that newly found confidence for the win) but im struggling when suggestions are for food and drinks
I’m not sure if I asked this before but what supplements would you absolutely recommend taking every day without going OTT with them.
 If any of ye have struggled with hunger after alcohol when you leave the pub and are on the way home/get home how you would tackle that?
How many snacks should you have in a day?
How to deal with comparing yourself to your friends and negative self talk? I was away with friends at the weekend and the way I spoke/thought to myself was awful and I knew it but I couldn’t stop myself in the moment.
Some days I’m not hungry but feel like I need to eat to reach my protein goal. What should I priorities, only eating when I’m hungry or eating to reach my protein?
What are your go to snacks when you want a sweet treat? Would love some inspiration!
Struggling to get my steps up to 10k some days, have added in walking breaks at the desk and get a 2k walk in at lunch but being in rural Ireland with the dark wet days and two small kids can’t always get out other than lunch time at work. For those days is it ok to add in a 30 min session on a spin bike to add more movement
Should we be working off a Monday - Sunday week or should it be Wednesday - Wednesday because check ins fall on a Wednesday. Confused when trying to mental calculate how many days that week I went to the gym or for steps.
We discussed books last week, have you any podcast recommendations this week? Besides this one obviously health based or just gives a good laugh
I love the routine of training early in the morning. But I always find when I train early I am SO much more hungry for the day and find it hard to stick to my calories. Where as if I train in the evening it’s much easier to stick writhin the calories. Any advice on this?
When going from fat loss phase to maintenance, how do you get over the mindset that maintenance doesn’t mean you’re going to lose the results? I know logically maintenance is exactly what it means ie “maintaining” but part of my brain doesn’t accept that

PODCAST QUESTIONS:

Should you reduce calories the next day if you go over your calories
1. How to calorie bank- to be able to enjoy a pastry and coffee out or knowing you are heading out for a meal at the weekend.
2. I buy my meat in a butchers but it doesn’t come up on MFP what should I put iit under?
3. Would you recommend a certain split for a 4 day workout programme or would it be okay for 2 days mid week and then both Saturday and Sunday to also have a workout?
4. Should all foods be weighed (raw) before or after cooking for eg chicken / meat / veg etc
5. I have been meal prepping my lunches on a Sunday for 2 yrs - gets me Mon - Thurs. Then I do something quick for rest but it is never balanced - Do you have ideas of simple, quick and nutritious lunch ideas for last minute with ingredients I could make sure to have in my fridge for these kind of occasions?
6. Often in work even if i bring prepped food i may not get a chamce to eat it,happens quite often but then i finish late and cant fit in 60-90g of protein 2 hours before going to bed,any suggestions on how to combat that?i have been trying to make myself take my breaks where possible but some shifts i cant get 5 minutes of peace.
7. What’s a good weekly calorie deficit to aim for? My watch tracks what I burn each day so I like to work out my deficit and bank some for my day off.
8. Will taking creatine supplement increase my water weight at the minute or is it worth introducing it daily? (goal is fat loss)
My grip is failing before my muscles in particular exercises, how do I improve grip strength?
9. How do you balance planning food to hit your calories but also eating healthy whole foods? I find myself now just leaning in to the calories for the day and maybe neglecting to think about things like my fibre and other nutrients.
10. How to track a cappucino when you’re out? Can’t live without an almond milk cappucino daily.
11. On a day you aren’t meeting your targets, what do you prioritize protein or calories?
12. You recommended atomic habits last week, have you any other book recommendation.
13. it’s valentines this weekend: any tips to enjoy it without guilt / make a meal out fit? (edited)

QUESTIONS:
Best high protein breakfast ideas, focusing on whole foods?
Is the book Atomic Habits by James Clear worth reading?
How do I get over the fear of being ‘embarrassed’ about being on a weight loss journey? I feel like I avoid telling anyone I know even though I know it’s not embarrassing!
I struggle a lot with body image especially after taking my weight on the scale, and being obsessive with calories tracked on my fitness pal. How do you start to break this pass/fail mindset?
Recommendations for a low cal/easy to consume pre workout snack? I feel sick if I don’t have something before my workout (usually at 6am) but I don’t really have an appetite so don’t want to use up too many calories haha!
I know weight isn’t the only measurement to see our progress - but what is a realistic weight/fat loss goal each week/ by the end of the 8 weeks.
How do you deal with gym anxiety especially when having to do a session in peak gym hours?
If i hit most of my 10-12000 steps throughout my work day at varying intensities is that ok or should i have a more intentional walk to get them pr is a mix of both ok?
How do you manage making smarter food choices when out with friends? I still want to be able to say yes to going out with friends for food but want to be able to feel good about the choices I’m making and that they’re in line with my goals.
What is the best/easiest way to meal prep with your partner that has different calorie and protein goals targets than you?
In ready meals - muscle chefs etc, how is the protein content so high and cals so low? When I try to recreate these meals at home the macros never work out even remotely similar
Do I take and upload progress photos every day or just for the weekly check-ins?
Have you any tips to increase protein in diet? Have a protein source in each meal but not hitting it with that, will start adding protein rich veg too. Some suggestions would be great.