The Fit Positive Podcast

• Q&A - Your Questions Answered!

  This week’s episode is a midlife health & fitness Q&A — answering the questions you submitted on Instagram.We cover everything from calorie ranges and weight fluctuations to sauna and sleep to alcohol and protein… all through the lens of what's proven by science to work for women in midlife.Covered in this episodeHow to know if you’re really in a calorie deficitThe calorie range approach — and why it works better in midlifeHow to calculate your own range (10% either side of your target)How long sauna sessions really need to beWhy motivation isn’t the thing that gets you resultsHow to build systems that automate habitsWhy 3–5lbs weight fluctuations are normalEasy ways to hit 90g protein per dayHow to navigate Christmas without spirallingBetter and not-so-good alcoholic drink optionsMy top 3 game changers for better sleepResources Mentioned in the EpisodeFree Calorie & Macro CalculatorMacros Mastered GuideAlcoholic Drinks ComparedPodcast Episode on SleepHelp us spread the word! If you enjoyed this episode, it would mean the world if you reviewed it on Spotify or Apple podcasts, and share with a friend who might find it helpful! Get in touch!If you have questions for next week’s Q&A, you can always drop us an email at [email protected] Fit PositiveGet your personalised calorie & macro targets, strength training program, 150+ high-protein recipes, tracking tools, coaching support, and our wonderful community: www.fitpositive.ie

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• 3 Habits I’m Prioritising This Week to Stay on Track in Silly Season

  In this short, practical episode, I’m sharing the three habits I’m focusing on this week to support my health in midlife — especially as we move into colder, darker days where routines naturally shift.We talk about:✨ Adjusting your step goals seasonally so movement stays sustainable✨ Using tracking as a tool for awareness, not perfection✨ Why sauna is a midlife superpower for recovery, inflammation, stress, metabolism & longevityI’ve included the scientific references below, plus details of an event I’m hosting this Sunday where you can explore hot and cold therapy with me in person.🔥 JOIN US THIS SUNDAY — The Balance WithinIf you’d like to learn how to use sauna and cold therapy safely and effectively — for stress, recovery, hormone balance, metabolism and inflammation — come join our in-person event:👉 Learn more and grab your ticket here:https://www.eventbrite.ie/e/the-balance-within-hot-cold-for-your-wellbeing-tickets-1968545173606?aff=oddtdtcreatorSauna Studies Referenced in This EpisodeHere are the research papers and summaries I mentioned:1. Finnish Sauna + Cardiovascular & All-Cause Mortality (men & women) Kunutsor SK, Laukkanen T, Laukkanen JA.“Sauna bathing reduces the risk of cardiovascular and all-cause mortality in a prospective cohort of middle-aged and older women and men.” BMC Medicine, 2018.🔗https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1198-02. Heat Therapy, Healthspan & Longevity (mixed-gender data) Laukkanen et al.“Sauna use as a lifestyle practice to extend healthspan.” Experimental Gerontology, 2021.🔗https://www.sciencedirect.com/science/article/pii/S05315565210029163. Infrared Sauna, CRP & Inflammation ReductionComplementary Therapies in Medicine, 2018.Summary of findings (CRP reduction & recovery benefits):🔗 https://radianceinfrared.com/infrared-sauna-inflammation-recovery4. Heat Shock Proteins & Muscle ProtectionDr Rhonda Patrick – FoundMyFitness review of sauna science🔗 https://www.foundmyfitness.com/topics/sauna5. Sauna, Brain Health & Stress Resilience (includes women)SaunaRealm summary of mixed-gender research on:– reduced dementia risk– autonomic nervous system balance– sleep benefits🔗 https://saunarealm.com/blogs/sauna-realm-blog/the-science-of-sauna-how-heat-therapy-boosts-recovery-immunity-and-longevity🕒 Episode Timestamps00:00 — Intro02:10 — Why you must tweak your habits seasonally in midlife04:20 — Habit 1: Adjusting step goals for winter08:00 — Habit 2: Tracking for awareness, not judgement12:15 — Habit 3: Sauna + recovery for inflammation, metabolism & resilience21:40 — Key sauna studies explained26:00 — Invitation to this Sunday’s hot/cold therapy event28:00 — Final thoughts⭐ If you’d like more support✨ Join Fit Positive Empowered (nutrition coaching, live & on-demand workouts, personalised calorie and macro targets, 150+ high-protein recipes, community):www.fitpositive.ie/empowered

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• Finding Your One-Minute Habit in Midlife with Vicki Chisholm

  In this episode, I’m joined by my lovely friend and fellow health coach, Vicky Chisholm, who lives in Yorkshire in the UK. We chat about how we first met through our health coaching course, bonded over hikes in the Yorkshire Dales, and how online friendships can be a real lifeline when you work for yourself.Vicky shares her own health and career journey – from massage therapist and PT in her 20s, to working as a PA for 25 years, to retraining as a naturopathic health coach during lockdown. She talks openly about living with a lifelong iron-related fatigue condition, watching her mum struggle with ulcerative colitis, and how those experiences shaped her interest in truly holistic health – looking at the whole person, not just symptoms.We dive into why strength training can feel intimidating for midlife women, how to make it feel safe and doable, and Vicky’s brilliant “Strong & Centred 50” series on Instagram – 50 days of one-minute foundational strength moves to help women build confidence, form, and consistency without overwhelm. We also talk about boundaries, burnout, perimenopausal fatigue, and the small non-negotiable habits that keep us both grounded.We talk about:Vicki’s path from massage therapist and PA to health coach, PT, and online membership ownerWhat “holistic” really means in practice – looking at the whole person, not just one systemLiving with chronic fatigue and why burnout is so common for midlife womenWhy strength training feels scary for many women – and how to make it approachableVicky’s one-minute-a-day strength series and why tiny daily actions matter more than perfectionHow shifting your macros (especially protein) can transform energy levels in midlifeBoundaries, saying no, and protecting your “energy budget” as life gets busierSwapping Netflix and extra drinks for sleep, recovery, and feeling genuinely wellVicky’s 3 simple daily habits for midlife women:Drink water before your tea or coffee.Get outside every day – even 10 minutes of fresh air and walking helps.Do at least one minute of movement every day – to reinforce the identity of “I am someone who moves”.Connect with VickyInstagram: @strongandcentred.coach Website: https://www.centred.coach/

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• Hidden Calories in Healthy Foods — and How to Spot Them

  Even the most health-conscious women can fall into this trap — eating “clean,” whole foods and cooking from scratch, but still struggling to lose weight.In this episode, I share the story of a member’s Beef Tagine recipe that looked totally healthy — all local Irish produce — but actually came in at 960 calories per serving.We’ll talk about:🍯 Why healthy doesn’t always mean low calorie🥄 How to identify the “hidden calories” in home-cooked meals💪 The simple swaps that cut this recipe’s calories in half (without losing flavour!)📲 And how tracking can build awareness — not restriction — so you can make confident, flexible choicesYou’ll also hear how small changes in your meals can make a big difference over time — helping you feel fuller, stronger, and more in control without cutting out the foods you love.See the before and after for yourself 👇🧾 Free Download: Fit Positive Smart Swaps — Beef Tagine📥 Download the free guide: Fit Positive Smart Swaps — Beef TagineThis guide includes:✅ The original Bord Bia recipe and the Fit Positive version✅ Every swap and calorie saving✅ Simple principles you can use to tweak any recipe💪 Join Fit Positive EmpoweredIf you’re ready to reach your goals in a sustainable, science-backed way — with:Personalised calorie and macro targets150+ low-calorie, high-protein family recipesTime-efficient strength workoutsCoaching and community supportJoin Fit Positive Empowered here

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• How to Make Fat Loss Easy in Midlife

  If you’ve ever felt like fat loss just feels harder in midlife — you’re not imagining it.Hormonal changes, muscle loss and a busier life all play a part… but it is still possible and it doesn't have to be complicated.In this episode, I’m walking you through how to make fat loss simple and sustainable — by focusing on the key things that actually move the needle:Training efficiently (not excessively)Building muscle and maintaining strengthGetting your steps up — even if that means using a walking padSleeping betterMastering your mindset so you can stay consistentBecause when you keep things simple, progress becomes so much easier — and the results actually last.💭 In this episode we cover:Why fat loss feels harder in midlifeHow to set up a calorie deficit that’s sustainableTraining smart: strength vs. cardioThe power of steps and daily movementNutrition made simple: protein, fibre, volumeSleep: your secret weapon for resultsThe mindset that guarantees successResources mentioned in this episode:💪 Join Fit Positive Empowered:If you’re ready for a structured plan, personalised nutrition targets and support to help you lose up to 10lbs by Christmas, join us inside Fit Positive Empowered.👉 ⁠www.fitpositive.ie/empowered⁠📘 Free Macros Mastered Guide:Learn how to balance protein, carbs and fats to make hitting your goals simple and satisfying.👉 Grab your free guide here🏋️‍♀️ Free Full Body Workout:Try one of my Fit Positive strength workouts — perfect for midlife women who want to get stronger in 30 minutes.👉 Download the free workout🚶‍♀️ My Walking Pad:This is the one I use to get my steps in on busy days — I love it.👉 Strideflex Q20 Walking Pad💛 If this episode resonated with you, share it with a friend or tag me on Instagram @fitpositive.ie.

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