Ruth Mac Fit Podcast

• Episode 74: How to Set Goals That Actually Stick - Progress-Based Goals for Women 40+

  In this episode, Ruth dives into why traditional goal-setting often fails - especially for women 40+ and how progress-based goals can help you finally stay consistent.If you’ve ever started strong, lost momentum, and felt frustrated that life keeps getting in the way, this one’s for you. You’ll learn:✨ Why outcome-focused goals don’t work long term✨ How to set progress-based goals that fit real life (even when you’re busy)✨ The 3-step approach: Direction, Definition & Review✨ The science behind motivation, self-efficacy, and habit building✨ Real examples from Ruth’s own life and coaching inside The No Crap Cake MethodYou’ll leave this episode knowing exactly how to set realistic, flexible goals that build confidence, keep you motivated, and actually last.💛 Follow Ruth on Instagram: https://instagram.com/ruthmacfit

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• Episode 73: Pelvic Floor, Prolapse & Bladder Health at 40+

  If you’ve ever leaked on a run, rushed to the loo all night, or wondered whether prolapse means you have to give up the exercise you love then this one’s for you. I’m joined by Dr Alice Landon, a specialty doctor in gynaecology and urogynaecology, to demystify pelvic floor health for women 40+.We get real about:The difference between stress vs urgency incontinence and why it matters for treatmentWhat actually causes urgency/frequency (including caffeine, fizzy drinks, alcohol and “just-in-case” wees)Why symptoms often appear in perimenopause/menopause (hello, falling oestrogen)Pelvic floor exercises (how to make them stick - Squeezy app!)Running, jumping & lifting: can you keep training if you leak?Prolapse explained in plain English: signs, what’s safe, and when to treatOptions that work: vaginal oestrogen, pessaries, pelvic health physio, lifestyle tweaks, and when surgery is the right callBotox for the bladder (who it’s for and how it helps)Post-op do’s and don’ts to reduce recurrence (lifting, constipation, driving)Key takeawaysLeaking is common but not “just normal” and there’s a lot you can do.Start with the basics: consistent pelvic floor work, consider vaginal oestrogen for GSM, review fluids and “just-in-case” habits.You don’t have to stop the movement you love; adapt and treat so you can keep going.Pelvic health physiotherapy is game-changing and often avoids surgery.If you need surgery, careful aftercare (no heavy lifting/straining, manage constipation) matters for long-term success.If you to make change that feels good at 40+ , with an approach that works with life & not against it then join us in The No Crap Cake Method. You can find Ruth on instagram @ruthmacfit

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• Episode 72: at Loss, Health & Finding the Middle Ground in Midlife with Claire Farrell (Fit Positive)

  In this powerful and down-to-earth episode of The Ruth Mac Fit Podcast, Ruth sits down with Claire Farrell, founder of Fit Positive IE, for an honest conversation about fat loss, health, and finding balance in midlife. Together they explore why so many women still feel pressured to chase “thinness by any means,” how GLP-1 medications, diet culture, and social-media algorithms shape our beliefs, and why it’s time to redefine success as feeling strong, calm, and healthy — not just smaller.Ruth and Claire discuss:The rise of “thinness culture” and the loss of body-positivity onlineGLP-1 medications, muscle loss, and the importance of strength trainingThe dangers of black-and-white nutrition messaging (and why nuance matters)Sustainable fat-loss strategies for women 40+Building muscle, improving bone and heart health in perimenopauseHow to focus on fuel, fibre, movement, and mindset instead of restrictionThe “Five Whys” method to find your deeper motivation for changeThe real meaning of moderation and food freedomThis episode is packed with compassion, common sense, and evidence-based insight for any woman in her 40s & beyond who’s tired of quick fixes and ready to embrace a more balanced, science-led approach to health and longevity.Ruth Mac Intyre – @ruthmacfitClaire Farrell – @fitpositiveie

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• Episode 71: Should You Stop Tracking Calories? Pros, Cons & How to Move Away Without Losing Progress

  Are you tired of logging every single meal into MyFitnessPal or another calorie tracker? In this episode of The Ruth MacFit Podcast, I dive into the pros and cons of calorie tracking and why you don’t have to track forever to see results.For many women (especially in midlife), tracking calories can be a useful tool to raise awareness, understand portion sizes, and spot hidden calories. But it can also become overwhelming, unsustainable, and even damaging to your relationship with food.I’ll share:✅ Why calorie needs are so individual (BMR, NEAT, hormones, lifestyle)✅ How tracking can teach you about protein, fibre, and portion sizes✅ The hidden pitfalls of tracking (accuracy, sustainability, food obsession)✅ Real-life client stories of progress with and without tracking✅ A practical “meals-first” approach to move away from tracking✅ How to handle weekends, meals out, and maintenance without guiltIf you’ve ever wondered “Do I really need to track calories forever?” then this episode is for you. You’ll learn how to build calm, sustainable fat loss habits that help you feel in control without living by the numbers. Subscribe to the podcast for more support on fat loss, strength, and sustainable health in midlife.Connect with me on instagram @ruthmacfit

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• Episode 70: Do You Need a Crisis to Change? Or Can You Decide Now?

  In this episode of The Ruth MacFit Podcast, I explore a big question many women ask themselves: do you really need to hit rock bottom to make a lasting change?I share my own reflections, about what I’ve learned about chasing thinness versus building health, strength, and energy. I dive into the psychology of why we wait for wake-up calls, the Health Belief Model, optimism bias, and the power of quick wins that help you feel better immediately.You’ll hear client stories, including women who shifted away from all-or-nothing dieting - building habits that feel good now and support long-term fat loss, strength, and confidence.We’ll cover:Why thin doesn’t equal healthy (and what to focus on instead)The link between GLP-1 medication, protein, and muscle lossThe science behind why we often wait for a crisis before changingPractical ways to create wake-up-call level motivation without the crisisQuick wins: small daily habits that boost energy, mood, and confidence straight awayClient success stories showing how sustainable change is possible at any stage of midlife✨ My biggest message is to make it more than thin. Whatever approach you take, whether it's tracking, medication, habit based or something else...choose the strategies that leave you feeling strong, calm, and energised.If this episode resonates with you, please subscribe, share, and leave a review...it helps more women find this message. You can connect with me on Instagram @ruthmacfit.

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