Ruth Mac Fit Podcast

September has a bit of January about it, doesn't it?The kids go back to school, routines start returning and you might find yourself thinking, right, now I'm going to sort myself out.If fat loss is one of your goals, it can be incredibly easy to go from “I'd like to lose some weight” to having a goal weight, a weekly target and a date you're supposed to reach it by. So it's a great time to ask ourselves if it's actually the most useful way to approach it?In this episode, I'm taking a closer look at goal setting, including SMART goals, where they actually came from and what the research tells us about goal setting. More importantly, I'm looking at what this means when your goal is fat loss, fitness or getting stronger and you're trying to make those changes fit into an actual life.We'll talk about why being specific can be really useful when it comes to your actions, why an outcome can give you direction without becoming the only measure of success, and why changing the plan when life changes isn't the same as giving up.I'm also bringing in some of the ideas I've been thinking about while listening to Happy by Derren Brown, The Antidote by Oliver Burkeman and Do Hard Things by Steve Magness, including whether the goals you're pursuing are actually still yours, and why feeling good while you're making changes might matter more than you think. Because ultimately, you can absolutely want to lose weight. It's just that rather than putting all your attention on where you think you should be by a certain date, I want to help you focus on what you can actually do now, how you can make those things easier to keep doing, and how you can adapt and adjust as life happens. Links mentioned in this episode:🍂 ⁠Join the Ruth MacFit autumn intake waitlist⁠🥞 ⁠Blackberry Crumble Pancake Bowl⁠📱⁠ Find me on Instagram⁠The autumn intake opens early to the waitlist at the end of August, with 20% off your first month, before we kick off together on 7th September.

Have you ever felt stuck between being "all in" on a diet and completely giving up?
In this episode, I'm talking about why so many women end up trapped in that cycle, and why the answer isn't another restrictive plan. Instead, we'll explore how to lose fat while still enjoying holidays, social occasions, family meals and real life.
We'll look at:
Why eating less isn't always the answer

The difference between healthy eating and fat loss

Why flexible habits beat rigid rules

What the research tells us about people who lose weight and keep it off

How to build routines that actually fit your life, rather than putting your life on hold

If you're tired of starting again every Monday and want an approach that feels sustainable, realistic and enjoyable, this episode is for you.
For Those of You Who'd Like to Join Us...
If you've been thinking about joining the Ruth MacFit Membership, today is the last day you can join before the doors close for August.
We'll be reopening with our Autumn intake in September, and everyone on the waitlist will receive priority access before places are opened more widely.
🌐 Website: www.ruthmacfit.com
🍂 September Waitlist: https://ruth-mac-fit.myklpages.com/l/Tf5ygk
📸 Instagram: www.instagram.com/ruthmacfit
📘 Facebook: www.facebook.com/ruthmacfit
Listen to the episode about the habits noticed in the National Weight Control Registry here.
If you've got any questions at all, just send me a message. I'm always happy to help.

This week’s episode was inspired by a message from a friend that got me thinking: should we always be chasing bigger lifts and do our workouts still count if we’re not progressing anymore?
We hear so much about progressive overload, PBs and constantly getting stronger, but what happens when your goals change?In this episode, I talk about:
The different stages of a strength training journey
Why progressive overload matters, and when it matters most
What “training age” actually means
Whether it’s okay to decide you’re already strong enough
The difference between building strength and maintaining it
How my own training has changed over the last few years, and why
Whether Pilates alone is enough for long-term strength and bone health
How to keep progressing if you train at home
Why movement isn’t only about getting stronger

Ruth MacFit Membership
If you’ve been thinking about joining Ruth MacFit and you want to join for the summer holidays:
Doors close on 31st July and will remain closed throughout August while I focus on supporting current members and spending more time with my family over the summer holidays.
You can join now before the doors close, or join the September waitlist.
Those on the waitlist will get access a few days before the doors reopen publicly, giving you time to join, get settled into the app and be ready for our live welcome call on 6th September.
Doors will then be open for approximately one week in September before closing again.
Find out more, join now or join the September waitlist:
www.ruthmacfit.com
September WaitlistCome and find me on Instagram if you have any questions at all or email me at ruth@ruthmacfit.com
If you enjoyed this episode, please subscribe so you don’t miss the next one. Leaving a review also helps more people find the podcast.

This is an episode for those of you feeling like there's always another health rule to follow.
Protein. Fibre. Ultra-processed foods. Morning routines. Supplements. Strength training. Walking after every meal. It can feel like healthy living has become one endless to-do list.
In this episode, I'm exploring why so many of us feel overwhelmed by health advice, how social media turns sensible recommendations into all-or-nothing rules, and why somebody else's optimal doesn't have to become your minimum.
We'll talk about:
Why protein has become such a hot topic (and what the research actually says)
How social media strips away context from health advice
Why "good enough" is often better than chasing perfect
The simple filter I use before taking on another piece of health advice
How to build a healthier lifestyle that actually fits your real life
Links mentioned in this episode
Calorie & Protein Calculator

Ruth Mac Fit website

Follow me on Instagram
A note on joining the membership:Coaching is currently open, with doors closing in on 1st August before our next intake begins in September.Find more info on the membership via the website.

Exercise is often treated as the key to fat loss, but is it really?
In this episode, I'm breaking down what the research actually says about exercise, calories and losing body fat. We look at why nutrition has the biggest influence on creating a calorie deficit, but also why movement still plays a huge role in making fat loss feel easier, more sustainable and much better for your long term health.
We also cover:
Can you lose body fat without exercising?
Why more exercise isn't always better
How everyday movement (NEAT) can have a bigger impact than you think
Why strength training matters even if it doesn't dramatically boost your metabolism
The truth about step targets and whether 10,000 steps is really necessary
Why chasing calories burned, pace or fitness watch numbers can sometimes make exercise less enjoyable
How to build a healthier relationship with movement that lasts long after your fat loss phase has finished
If you've ever wondered whether you're exercising enough, or felt like you're working incredibly hard without seeing the results you expected, this episode is for you.
Join the Ruth Mac Fit Membership
Find out more about the Move Your Mood Challenge
Follow me on Instagram