I’m Done! Now What?
Episodes
Episode 213: Breaking the Cycle: My Journey from Dieting, Overeating and Binge Eating to Healthy Eating.
01 Aug 2024
Contributed by Lukas
What's your relationship like with food? Do you binge eat on weekends? Do you sit on the couch after a long day and eat something sweet while secr...
Episode 212: 7 Ways to Raise Your Standards to Upgrade Your Health and Fitness
30 Jul 2024
Contributed by Lukas
When I was super unhealthy, overweight, unfit, and drinking and eating too much, I never in a million years thought part of my problem was that the st...
Episode 211: Commitment vs. Trying: Master the Right Mindset for Success
18 Jul 2024
Contributed by Lukas
Oh, this cuts deep. I remember so well the day my coach challenged me on my commitment to his program. "Of course, I'm committed," I thought. "I just ...
Episode 210: The 3 Most Effective Ways To Lose Fat (Research Proven)
16 Jul 2024
Contributed by Lukas
I struggled with my weight for most of my adult life. I was always on a diet or overweight. I used to pound the pavements, restrict my food and became...
Episode 209: Workout Timing — How Many Times a Week Should You Work Out?
11 Jul 2024
Contributed by Lukas
In this episode, we dive into how often you should work out to achieve optimal health and fitness, for a woman over 40. We'll discuss the difference...
Episode 208: How to Achieve a Goal or Change a Behaviour
09 Jul 2024
Contributed by Lukas
Do you struggle to achieve certain goals? Are there behaviours you’d love to change but you always end up back at square one? Yes, I can relate. The...
Episode 207: How to EASILY Kick Start A Healthy Lifestyle
04 Jul 2024
Contributed by Lukas
Do you find it hard to get back to healthy habits after you’ve been out of routine? How hard do you find it to get back on track after an injury or ...
Episode 206: Morning & Evening Routine to Reduce Anxiety & Overwhelm
02 Jul 2024
Contributed by Lukas
Do you know what I discovered? It's really difficult to implement healthy habits when you're feeling stressed out. When I was stressed, I stayed up ...
Episode 205: The 5 Reasons You Can't Lose Weight as a Woman Over 40
27 Jun 2024
Contributed by Lukas
Do you feel like you're trying everything to lose weight and are on a hamster wheel, never really getting anywhere? You're not alone; many women over ...
Episode 204: I Found the Secret to Exercise WITHOUT Quitting
25 Jun 2024
Contributed by Lukas
I spent many years trying to be consistent with exercise only to fail - and quit - time and time again. Until I discovered a new way of doing things…...
Episode 203: How To Lose Weight Without Calorie Counting
20 Jun 2024
Contributed by Lukas
Are you trying to lose weight but feel like nothing is working? Are you constantly counting calories and obsessing about food? That was me for yea...
Episode 202: 10 Science-backed Healthy Habits that Changed My Life
18 Jun 2024
Contributed by Lukas
Adopting healthy habits can significantly enhance your life. I went from stressed out, anxious, overweight and unfit to healthy, fit, energetic and ca...
Episode 201: How to Declutter your Life
06 Jun 2024
Contributed by Lukas
Are you in need of a Declutter? We often spend so much time adding things to our lives that we forget the benefits of subtracting. When we take the ...
Episode 200: How to Ditch Diet Culture and Rebuild Your Relationship with Food with Niamh Orbinski
04 Jun 2024
Contributed by Lukas
In this episode, I chat with Niamh Orbinski, a certified nutritionist, intuitive eating counsellor, and yoga teacher. Niamh’s book, "No Apologies: D...
Episode 199: Reflections on Lessons Learned and Successes Along the Way
30 May 2024
Contributed by Lukas
Over the past couple of years, I've learned so much about getting fit and healthy, about stress, boundaries, relationships and so much more. I've made...
Episode 198: Overeating and Comfort Drinking: How Much is it Holding You Back?
28 May 2024
Contributed by Lukas
We often think of weight gain as the primary negative impact of overeating and comfort drinking. However, have you stopped to consider how much thes...
Episode 197: How To Lose Fat & Reduce Stress After 40+
23 May 2024
Contributed by Lukas
Do you often feel stressed out? Cortisol is a stress hormone with many important functions. However, when we are stressed out all of the time, co...
Episode 196: Feeling anxious and overwhelmed? This is for you.
21 May 2024
Contributed by Lukas
Do you often feel anxious and overwhelmed? Struggling under the pressures of family life and your career? For many years, everything in my life looked...
Episode 195: 7 Obstacles on your journey to getting fit and healthy
16 May 2024
Contributed by Lukas
On your journey to getting fit and healthy, you’re going to encounter some obstacles that will get in the way between you and success. It’s import...
Episode 194: How to Sleep well and Thrive in Your Life with Fiona Brennan from The Positive Habit
14 May 2024
Contributed by Lukas
It was great to chat with Fiona Brennan of the Positive Habit on this week's podcast episode. Fiona’s book, 'Sleep Well: 8 Habits to Help You Fall A...
Episode 193: Is your Mindset Holding you Back?
09 May 2024
Contributed by Lukas
How do you know when your mindset is holding you back? What drives you to overeat, to skip workouts, to stop taking healthy action? When you figure th...
Episode 192: Stop Counting Calories: Here are 5 Reasons Why
07 May 2024
Contributed by Lukas
Do you track your food or count your calories? It's my belief that counting calories causes disordered eating, and a study in PubMed USA has shown tha...
Episode 191: Breaking free from unhealthy habits - 5 barriers that might be getting in your way
02 May 2024
Contributed by Lukas
Have you ever felt like you're stuck, unable to break free from an unhealthy habit that's holding you back? I've been there too. It's only with hindsi...
Episode 190: Watch your step: Why The 10,000 Daily Goal Is Mis-Leading
30 Apr 2024
Contributed by Lukas
Sick of counting your steps? Well, you don't have to! Not only does research tell you that, I'm also sharing with you why I think you don't have to ei...
Episode 189: How to Thrive in Midlife with Alana Kirk
25 Apr 2024
Contributed by Lukas
I’m so excited to introduce you to my guest on the show today, Alana Kirk, who is a certified coach, best-selling author and motivational speaker. A...
Episode 188: How To Lose Weight Without The Weighing Scales
23 Apr 2024
Contributed by Lukas
Are you struggling to lose weight? I used to, too! For years! It wasn't until I stopped using weight loss as a goal, and ditched the weighing scales...
Episode 187: What diet and fitness changes should I make after 40?
18 Apr 2024
Contributed by Lukas
Are you feeling a bit stuck with your diet and exercise routines? Well, you're not alone! Sometimes it can feel like we're going around in circles, do...
Episode 186: How To Build Habits using The Slight Edge Method
16 Apr 2024
Contributed by Lukas
Do you struggle to implement healthy habits? I'm currently focusing on getting rid of my phone outside of work hours, and I'm reminding myself o...
Episode 185: How To Lose Fat And Gain Muscle At The Same Time
11 Apr 2024
Contributed by Lukas
🏋️♀️🔥 Getting fit and losing fat doesn't need to be complicated. A simple shift in what you're doing currently can help you produce big...
Episode 184: Want to be healthy? Try getting to know yourself
09 Apr 2024
Contributed by Lukas
In this podcast episode, I'm diving into something really important: getting healthy by understanding yourself better. It's like figuring out why you ...
Episode 183: Filling up on ‘Free Food’ doesn't fix the problem
04 Apr 2024
Contributed by Lukas
Have you been trying to get healthy by focusing on your food? 🥗 I really struggled with my fitness and health for many years, and one of the reason...
Episode 182: How much cardio do you need to do as a woman over 40?
02 Apr 2024
Contributed by Lukas
This is what we're chatting about in today's podcast episode. Save yourself time and get the most out of your workouts. Discover how to boost your met...
Episode 181: Finding Freedom from Stress, Fear and Unhealthy Habits with Moira Geary
28 Mar 2024
Contributed by Lukas
Moira is referred to as a leading light for a new wave of Freedom Seekers! Over the course of two decades, her impactful work has empowered more tha...
Episode 180: These Boundaries will 10X The Quality of Your Life
26 Mar 2024
Contributed by Lukas
In this episode, I'm diving into the art of setting boundaries and how it can transform your life for the better. 🌿 I never used to have boundaries...
Episode 179: Escaping the Weekend Alcohol Routine: A Conversation with Karen Coakley
21 Mar 2024
Contributed by Lukas
In today’s episode, I had the pleasure of speaking with Karen Coakley, the driving force behind Kenmare Foodies. Our conversation delves into brea...
Episode 178: How I Overcame Disordered Eating Caused by Dieting
19 Mar 2024
Contributed by Lukas
Have you ever wondered if you might be dealing with disordered eating? 🤔 Do you catch yourself in cycles of dieting, restriction, or bingeing? 🍽...
Episode 177: How to break free from unhealthy habits and navigate change as a woman over 40
14 Mar 2024
Contributed by Lukas
Special guest Psychotherapist Trisha Mach Hale is joining me on the podcast today from Mind and Body Works. Trisha is talking to me about how to bre...
Episode 176: Stress & Me: My two weekly rituals to that help me punch stress in the face
12 Mar 2024
Contributed by Lukas
Did you know that 80% of people surveyed by Aware recently said they feel anxious? Stress is huge amongst women over 40. In fact 49% of women over 4...
Episode 175: If it's making you miserable, you're not doing it right.
07 Mar 2024
Contributed by Lukas
If the journey feels miserable, then you’re not doing it right. You don't need to feel miserable on your quest to getting fit and healthy. If you're...
Episode 174: Unshackling the Chains: Breaking Free from Alcohol's Grip
05 Mar 2024
Contributed by Lukas
Do you secretly hate alcohol and wish it wasn't a part of your life? 🤔 Have you ever woken up on a Sunday morning and dreamed about a world where y...
Episode 173: This Mindset Shift changes the game
29 Feb 2024
Contributed by Lukas
Do you wish you were more consistent? This simple mindset hack has changed the game for me, and I apply it to everything! It has helped me become real...
Episode 172: I don’t know who needs to hear this but stress is stealing from you
27 Feb 2024
Contributed by Lukas
Do you often feel stressed out? 😟 Do you worry about things and then wish you didn't worry so much? 😓 I used to feel so stressed out and anxious...
Episode 171: Reminder: The solution isn't at the end of a glass of wine or the bottom of a crisp packet
22 Feb 2024
Contributed by Lukas
🎙️ Do you struggle with late-night snacking? 🌙 Do you wish you didn't drink so much alcohol? 🍷 Do you comfort eat? 🍔 Today's episode is ...
Episode 170: Do You Struggle with Consistency in Exercise? Try This
20 Feb 2024
Contributed by Lukas
Do you struggle with consistency in exercise? 🏋️♀️ Do you stop and start, go great for a few weeks, and then find yourself beginning to ba...
Episode 169: Facing Fear: Breaking Free from Mindset Barriers
15 Feb 2024
Contributed by Lukas
Join me in this episode where I delve into the impact of fear on my journey, how it hinders my progress and leaves me feeling inauthentic when I’m t...
Episode 168: How To Reduce Stress: From Struggles to Solutions
13 Feb 2024
Contributed by Lukas
In this episode, I’m talking to you about how I used to handle stress and how things have changed for the better. Join me as I share my personal jo...
Episode 167: The EXACT Way I've Dropped 42 Pounds Without Dieting, Calorie Counting, Or Going to the Gym
08 Feb 2024
Contributed by Lukas
Are you going around in circles? Stuck in a cycle of calorie counting, dieting, and joining gyms? Yep, that was me too! Until I discovered there was a...
Episode 166: What No One Tells You About Losing Weight - 5 Truths
06 Feb 2024
Contributed by Lukas
The weight loss industry wants to keep you stuck and focused on all the wrong things. All the things that will keep you going around and around in cir...
Episode 165: Why Diets Don't Work and What To Do Instead
01 Feb 2024
Contributed by Lukas
Have you found yourself on the fitness rollercoaster, only to end up back at square one? 🎢 It's easy to blame ourselves, but often there's more to ...
Episode 164: How I lost 42 pounds (without focusing on weight loss) by doing less not more
30 Jan 2024
Contributed by Lukas
I went around in circles for years, trying to get fit and healthy, until I realised something had to change. 🔄 It hit me: “If you do what you’v...
Episode 163: How to Build a Life Without Regret
25 Jan 2024
Contributed by Lukas
I got to the beginning of 2022 and realised there were parts of my life that, if I didn't change, I was going to look back with regret on. I didn't wa...
Episode 162: 8 Unhealthy Habits the Weight Loss Industry Want You To Stick With
23 Jan 2024
Contributed by Lukas
I stayed stuck in so many unhealthy habits for years. Many of these unhealthy habits were applauded by the programs and plans I signed up for during t...
Episode 161: How To Silence Your Inner Critic
18 Jan 2024
Contributed by Lukas
For many years, I tried to get fit and healthy but would always find myself back at square one. I tried everything – I calorie counted, I dieted, I ...
Episode 160: What nobody tells you about changing Your Food Habits
16 Jan 2024
Contributed by Lukas
Have you been told you need to cut carbs to lose weight? To weigh your food? That you need to calorie count? That you can save your 'points' for the w...
Episode 159: Reminder: It’s not about eating less and moving more
11 Jan 2024
Contributed by Lukas
I used to think getting fit and healthy was about eating less and moving more. How wrong I was. What a hardline statement that is. Where is the comp...
Episode 158: What no one tells you about being fit and healthy - 5 Truths
09 Jan 2024
Contributed by Lukas
I wish I had known these 5 truths for all those years I struggled with my health and fitness. For years I stayed so unhealthy because I didn’t know ...
Episode 157: Navigating the New Year: 5 Ways I’m easing into 2024
04 Jan 2024
Contributed by Lukas
I’m not spending the next month going fast and furious, hating on myself for any indulgence, that’s what I used to do. Now I’m entering into 202...
Episode 156: 5 Symptoms of Self-Sabotage
02 Jan 2024
Contributed by Lukas
Doing research for this episode has reminded me of how much we can sabotage ourselves without even realising it. However, once you know you’re doing...
Episode 155: If your goal is to get fit, you need to stop doing what I used to do
28 Dec 2023
Contributed by Lukas
I’ve struggled to be fit and healthy for nearly all my adult life. I’ve tried so many different things and ways to get fit. It all felt like such ...
Episode 154: Getting Personal: Juggling Mum & Work life and all the rest in between...
26 Dec 2023
Contributed by Lukas
In today’s short little episode, I’m talking about all things mum life, work life and all the bits in between. 2023 was a year I made a lot of cha...
Episode 153: How I cope with emotional eating and eating at Christmas time
21 Dec 2023
Contributed by Lukas
Every year, Christmas used to be such a struggle for me. I would eat and drink way too much without wanting to but still doing it anyway. I felt despe...
Episode 151: How to Stop the All-or-nothing Thinking
14 Dec 2023
Contributed by Lukas
The ‘all or nothing’ thinking around food and exercise that many of us have is really unhealthy. I was a classic all or nothing thinker for many y...
Episode 150: How to Stop Dieting
12 Dec 2023
Contributed by Lukas
I was a serial dieter for most of my adult life. If I wasn’t trying to lose weight, I was gaining weight. I stayed in toxic diet culture for many ye...
Episode 149: How to look after your mental health over Christmas with special guest Trisha MacHale
07 Dec 2023
Contributed by Lukas
Christmas can be a really stressful time of year. We tend to spend more time with family than normal and it can lead to feeling resentful, irritated, ...
Episode 148: How to Stay Healthy Over Christmas
05 Dec 2023
Contributed by Lukas
For many of us over the years, when we’ve asked how to stay healthy over Christmas, we’re usually met with ‘swap the wine for spirits’, ‘eat...
Episode 147: The Secret to getting fit isn’t what you think
30 Nov 2023
Contributed by Lukas
Discipline creates habits. Habits make routine. Routine becomes who you are. Discipline helps us train our body and mind and enables us to focus on ou...
Episode 146: How to Step into Your Power
28 Nov 2023
Contributed by Lukas
Today I chat to you about How to Step into Your Power Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm: https://www.jessicacook...
Episode 145: Your step-by-step game plan to stick with your workouts
23 Nov 2023
Contributed by Lukas
In this episode I chat to you about how to stick with your workouts. Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm: https...
Episode 144: The EXACT way I’ve stopped late night snacking
21 Nov 2023
Contributed by Lukas
Today I chat to you about the exact method I used to stop late night snacking. Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm...
Episode 143: The secret to getting fit & healthy over 40
16 Nov 2023
Contributed by Lukas
In this episode I chat to you about The secret to getting fit & healthy over 40 Wording for Podbean: Download your Free Guide, 5 Steps to Unlea...
Episode 142: How to Establish Healthy Boundaries
14 Nov 2023
Contributed by Lukas
Today I chat about How to establish healthy boundaries Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm: https://www.jessica...
Episode 141: Exposing all the reasons why you haven’t achieved your fitness and health goals (YET!)
09 Nov 2023
Contributed by Lukas
Episode 140: 5 Ways to Reset Your Relationship with Food
07 Nov 2023
Contributed by Lukas
Today I chat to you about 5 ways to reset your relationship with food Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm: https:/...
Episode 139: What does being healthy mean to you? Your Avatar revisited
02 Nov 2023
Contributed by Lukas
Today I chat to you about What being healthy means to you Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm: https://www.jessica...
Episode 138: The 9 Benefits of Lifting Weights for Women
31 Oct 2023
Contributed by Lukas
In this episode I chat to you about what the 9 Benefits of Lifting Weights for Women Download your Free Guide, 5 Steps to Unleashing Your Fitness &...
Episode 137: How to Get Healthy: Overcoming Common Mindset Barriers
26 Oct 2023
Contributed by Lukas
Today I chat to you about Overcoming Common Mindset Barriers Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm: https://www.jess...
Episode 136: Sober Curious? Here’s what you need to know
24 Oct 2023
Contributed by Lukas
In this episode I chat to you about what you need to know if you’re thinking of quitting alcohol Download your Free Guide, 5 Steps to Unleashing ...
Episode 135: How To get Back On Track in 4 Simple Steps
19 Oct 2023
Contributed by Lukas
Today I chat to you about How You Can Get Back on Track if You've Taken a Break from Fitness Download your Free Guide, 5 Steps to Unleashing Your Fitn...
Episode 134: How do you break free from diet culture?
17 Oct 2023
Contributed by Lukas
In this episode I chat to you about How you break free from diet culture. Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm: ...
Episode 133: How to Stop Obsessing Over Weight and Food
12 Oct 2023
Contributed by Lukas
Today I chat to you about How to Stop Obsessing Over Weight and Food Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm: https://...
Episode 132: How to Love Yourself: Recognising Signs of Low Self-Love and Practical Steps for Change
10 Oct 2023
Contributed by Lukas
In this episode I chat to you about Recognising Signs of Low Self-Love and Practical Steps for Change Download your Free Guide, 5 Steps to Unleashi...
Episode 131: Is Your Self-worth Tied to Your Weight?
05 Oct 2023
Contributed by Lukas
Today I chat to you about the Complex Relationship Between Self-Worth and Body Image. Download your Free Guide, 5 Steps to Unleashing Your Fitness &am...
Episode 130: The Key to Staying Consistent With Your Healthy Lifestyle
03 Oct 2023
Contributed by Lukas
In this episode I chat to you about The Key to Staying Consistent With Your Healthy Lifestyle Download your Free Guide, 5 Steps to Unleashing Your ...
Episode 129: How I Dropped 3 Dress Sizes - 5 Things I Focused On
28 Sep 2023
Contributed by Lukas
In this episode I chat to you about How I dropped 3 dress sizes, and what exactly I focussed on to make that happen! Download your Free Guide, 5 St...
Episode 128: 9 Reasons Why Taking Time for Yourself Matters and How to Do It
26 Sep 2023
Contributed by Lukas
In this episode I chat to you about Why Taking Time for Yourself Matters and How to Do It Download your Free Guide, 5 Steps to Unleashing Your Fitn...
Episode 127: What’s the best way to lose weight after 40?
21 Sep 2023
Contributed by Lukas
Today I share with you practical strategies on how to lose weight after 40 Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm:...
Episode 126: Overcoming Mental Blocks on Your Health Journey: Simple Starting Strategies with Psychotherapist Trisha MacHale
19 Sep 2023
Contributed by Lukas
In this episode I chat to Psychotherapist Trisha MacHale about how to overcome mental health blocks on your journey to good health. Download your F...
Episode 125: Mastering the Art of Embracing New Healthy Habits: Your Blueprint for Success
14 Sep 2023
Contributed by Lukas
Today I share with you practical strategies on mastering the art of embracing new healthy habits Download your Free Guide, 5 Steps to Unleashing Yo...
Episode 124: Is an Unrealistic Expectation of Results Holding You Back? Here’s How to Move Forward
12 Sep 2023
Contributed by Lukas
In this episode I chat to you about the negative impact of having an Unrealistic Expectations of Result Download your Free Guide, 5 Steps to Unleashin...
Episode 123: How to Overcome the Fear of Failure and Feeling Like a Failure: Practical Strategies
07 Sep 2023
Contributed by Lukas
Today I share with you practical strategies on how to overcome the fear of failure and feeling like a failure. Download your Free Guide, 5 Steps to Un...
Episode 122: New Beginnings: The Power of Letting Go
05 Sep 2023
Contributed by Lukas
In this episode I chat to you about The Power of Letting Go and the huge benefits mentally and physically that it will bring you. Download your Fre...
Episode 121: Your Roadmap to Wellbeing: Avoid These 7 All-Too-Common Mistakes
31 Aug 2023
Contributed by Lukas
Today I chat about Your Roadmap to Wellbeing & How to Avoid These 7 All-Too-Common Mistakes Download your Free Guide, 5 Steps to Unleashing Your F...
Episode 120: Is an Online Program Right for You?
29 Aug 2023
Contributed by Lukas
In this episode I chat to you about Online Programs Is it Right for You? Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm: h...
Episode 119: What can you achieve in 12 Weeks with a fitness program?
24 Aug 2023
Contributed by Lukas
Today I chat about what can YOU can realistically expect to achieve from a good 12 week fitness program. Download your Free Guide, 5 Steps to Unlea...
Episode 118: Mastering Consistency: How Stay Consistent on Your Fitness Journey in 9 Steps
22 Aug 2023
Contributed by Lukas
In this episode I chat to you about How Stay Consistent on Your Fitness Journey in 9 Steps Download your Free Guide, 5 Steps to Unleashing Your Fitnes...
Episode 117: Is the ’I won’t be able’ Mindset Stopping Your Fitness Journey?
17 Aug 2023
Contributed by Lukas
Today I chat to you about Common mindset barrier to exercise. Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm: https://www....
Episode 116: How to Overcome the Time Barrier to Exercise
15 Aug 2023
Contributed by Lukas
In this episode I chat to you about How to Overcome the Time Barrier to Exercise Download your Free Guide, 5 Steps to Unleashing Your Fitness &am...
Episode 115: One Small Change, Big Results: The Nutrition Tweak That Helped Me Lose Weight
10 Aug 2023
Contributed by Lukas
Today I chat to you about The Nutrition Tweak That Helped Me Lose Weight Download your Free Guide, 5 Steps to Unleashing Your Fitness & Calm: ht...
Episode 114: The Roadmap to Goal Achievement: How to Achieve Your Goals by Focusing on Action
08 Aug 2023
Contributed by Lukas
In this episode I chat to you about How to Achieve Your Goals by Focusing on Action Download your Free Guide, 5 Steps to Unleashing Your Fitness &a...
Episode 113: Maintaining a Healthy Work-Life Balance: Strategies for Balancing Work, Family, and Personal Life
03 Aug 2023
Contributed by Lukas
Today I chat to you about Strategies for Balancing Work, Family, and Personal Life Have you fallen off track? Here are my top tips to getting back o...