THRIVE COACHING PODCAST

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.

QUESTIONS:

If I’m using two 4kg dumbbells for an exercise, do I log it as 4kg or 8kg?

Front squat: I’m new to this movement and it feels hard/awkward. I feel it in my back even when I focus on elbows forward and high — is this normal?

How do you get past feelings of guilt and disappointment when you feel like you’ve undone progress and put weight back on?

How do you pick up from where you left off with a more positive mindset?

How do you recommend juggling camogie, gym, and running without feeling like training is too broad or all over the place?

I train first thing in the morning — should I eat something beforehand?

Do I need to add cardio to lose body fat?

I’m really struggling to bring myself to journal. It feels like self-sabotage or avoidance of self-reflection — any tips?

You mentioned using ChatGPT to save money and reduce food waste — can you talk us through how you do that?

How do you stop feeling “behind” after a bank holiday when you’re exhausted and chasing your tail all week?

Struggling to stay on track while working FIFO — I’ve done it before but lately I overindulge on time off because I know I’m going back to work. How do I break that cycle?

Tips for staying on track at the weekend?

When you’re feeling unwell, what should you prioritise: rest, nutrition, or movement?

QUESTIONS ANSWERED:
opinions on the ready made / microwaveable meals? + protein bars
How long should fat loss realistically take?
Do I need to cut out sugar/alcohol to lose fat?
Is emotional eating normal?
Should I be eating when I’m not hungry?
How do I eat better without it taking over my life?
Why am I not getting stronger?
Why do I look different but weigh the same?
I am struggling with the mental load when going into the gym after a hard day at work, how do I reframe my thoughts to stop this?
I am addicted to my phone, and it is embarrassing - how do I realistically stop to get back time? i’d honestly rather lie on the sofa and scroll then go for a walk.

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PODCAST QUESTIONS:

What to do in a very busy gym when there’s equipment you can’t get on - would you substitute for dumbbell exercises that hit the same muscle targets?
How do I stop falling off the horse on weekends when I have social plans/weekends away every weekend for the next two months!
Accountability at the weekends, training & watching what i consume. I thrive on routine & work helps me with my eating habits but find it difficult at the weekends.
Dental issues: Am I right to prioritise protein if I’m struggling to meet calories? Ie surviving for a few days on protein shakes/yogurts/soup?
Advice for pull ups! I just cannot do them 
What should be your priorities for example, I know my sleep is poor but if I want to get a workout done, I need to do it before work therefore I need to be up at 4.30am to workout, shower and then travel to work for 8am start, I finished work cicra 6pm by the time I’m home it’s 7.45pm so I’ll have a litte cup of tea, chat, eat and prep my bag for the next morning. Get ready for bed and next thing I know it’s 11pm. It’s trying to maintain that level of discipline, commitment with out burning myself out that I struggle with, so how would you prioritise your day in my situation.. Any tips would be great appreciated .
Tips on getting back into good food choices after the holidays - struggling!
How to find the balance between being kind to yourself/realistic and pulling the finger out ?
 I was happy at the end of the Challenge knowing I could make progress without being too strict, so i relaxed over Xmas not tracking , but am now quite disappointed that my weight has gone back up to what it was before, so now am questioning myself and what I learned ? Struggling with that and feeling like i Just undid what I achieved physically in the Challenge 
First time doing band assisted chin ups tips on not swinging when doing them and improving form.
Feeling like I need to overcompensate now for Christmas and being on holiday, then coming home to everything being shut down and being snowed in for a week, empty shops, a manic first week back to work, and straight into another storm  oh and period bloat & cravings all in the last week.

Questions asked by THRIVE clients:
Theme of Podcast: NEW YEAR PROJECT “ME” - help give clients tips on how to set up for success this year.
“I want 2026 to be different… but I’ve said that every year. How do I actually make this one stick?”
“Do I need to go ‘all in’ in January for it to work, or can I ease in without sabotaging myself?”
“How do I set fat-loss goals without becoming obsessive or falling back into old diet mentality?”
“What if I feel motivated right now but I know it won’t last — what should I do differently?”
“I am stressed about how much I fell off at christmas,I feel guilty. I can’t get it out of my head: what should I do?”
“How do I trust myself again when I’ve quit so many times before?”
“What should I actually focus on in the first 4–6 weeks instead of trying to fix everything?”
“How will I know if I’m genuinely making progress — even if the scale isn’t changing yet?”