Show Up Strong with Abbey J

Abbey layton
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Hello & welcome to the "Show Up Strong" with Abbey J, your ultimate guide to cultivating resilience and strength in both your physical well-being and mindset. First thing first! Let me introduce myself, I'm your host Abbey J, an online fitness coach who has spent the last 8 years helping women feel empowered on their fitness journey and now I want to do the same for you. If you're ready to elevate your game and step into a stronger version of yourself, you've landed in the right spot. As a thank you for listening!

  1. Aug 31

    The power of POSITIVE thinking

    The Power of Positive Thinking — And Why It's the Missing Piece in Your Fat Loss Journey Have you ever done everything right — the training, the food, the steps — and still found a way to blow it? What if the problem wasn't your plan? What if it was your brain? In this episode, I'm getting into the science of positive thinking — and I don't mean the fluffy, stick-affirmations-on-your-mirror kind. I mean the neuroscience of how the thoughts you repeat every single day are physically changing your brain, and what that actually means for your fat loss results. We cover:— The four negative thought patterns that are quietly sabotaging your progress— How to reframe the most common thoughts — in real time— Three daily practices to start rewiring your brain today: gratitude, scripting, and what to do when something goes wrong This is not about toxic positivity. It is about understanding that none of the self-sabotage, the scale spirals, or the "I've tried everything" stories are character flaws. They are deeply practised neural pathways. And the exact same mechanism that created them can undo them. If you've been working on your body but not your mindset — this one's for you. Come find me on instagram HERE & Apply for coaching HERE

  2. Aug 23

    How to track your food without losing your mind

    How To Track Your Food Without Losing Your Mind Let's be real — food tracking has a reputation problem. It sounds obsessive, time-consuming, and like something only hardcore dieters do. But here's the thing: if you want to hit your health and fat loss goals, knowing what you're actually eating is one of the most powerful tools you have. In this episode, I'm breaking down why tracking matters (and no, it's not just about calories), why so many people quit before it clicks, and the simple hacks that make it feel way less like a chore. We cover the mindset shift that changes everything, the common mistakes that make tracking feel overwhelming, and how to use it as a tool — not a punishment. Whether you've tried it before and hated it, or you've never started because it feels like too much, this one's for you. In this episode: Why tracking is a non-negotiable if you're serious about your goalsThe real reason most people underestimate what they're eatingSimple hacks to make tracking faster and easierHow to build a healthier relationship with the processWhen to track, when to ease off, and how to find your middle ground If you enjoyed this episode let me know! and come follow me on IG here

  3. Aug 16

    Fat loss is a Mindset game.. and you CAN win

    You could have the most perfectly designed training program, track every calorie, meal prep like a pro — and still not get the results you want. Why? Because strategy without mindset will only take you so far. In this episode, I'm diving deep into something that doesn't get talked about honestly enough: what mindset actually means, how it's silently driving your results right now (or completely blocking them), and exactly what you can do to start building a brain that works for you instead of against you. We cover: What mindset actually is — and why "just stay positive" is useless adviceThe four patterns keeping you stuck (all-or-nothing thinking, negative self-talk, the comparison trap, emotional eating triggers)Real life scenarios showing how the same situation plays out completely differently depending on your mindsetThe four-step framework for building a rock solid mindWhy setting realistic expectations is one of the most underrated things you can do (+ the 7,700 calorie rule that will change how you see fat loss forever)Daily habits that actually rewire your brain over timeThe woo woo toolkit — scripting, visualisation, affirmations, frequency meditation — and why I swear by themThis one is a little different. We're not talking macros or training splits today. We're going deeper — because the women who get results and keep them aren't the ones with the best plan. They're the ones who learned to manage what's going on up here. Come find me on Instagram @abbeyj_pt — DM me if this one hits home.

  4. Aug 9

    you've hit a slump with your fat loss and it all feels too hard (before you quit, listen to this)

    If you've been doing everything right and the scale has stopped moving, motivation has gone quiet, and you're one bad week away from throwing in the towel — this episode is for you. We're talking about the fat loss slump. Not the surface-level "just stay consistent babe" version. The real version — why it actually happens, what your brain is lying to you about right now, and exactly what to do about it this week. In this episode we cover: Why slumps happen (and why it has nothing to do with willpower)The four lies your brain tells you when results slow downWhat to actually do mentally when you want to give upYour action plan for this week — one thing at a timeThe slump isn't the end. It's actually the part where it counts. 📲 If this hit home, come find me on Instagram - https://www.instagram.com/abbeyj_pt/ I post daily on fat loss, mindset, and the real stuff no one talks about. And if you're in this right now, slide into my DMs. This is literally what I'm here for.

  5. May 31

    What to do when your scale weight suddenly spikes (even though you've been "good")

    Welcome to Show up strong and a new mini series I am introducing - "what to do when" These are 5-8 min bite size eps when I''ll be sharing specific scenarios that will arise on your fat loss and fitness journey and HOW to tackle them in terms of your MINDSET and STRATEGY! This ep? What to do when you see a sudden spike on the scales EVEN though, you've been dialled in Listen and take it all in! and share this with someone who needs this reminder too and if you liked this ep? Make sure you subscibe for more and come follow me on Instagram HERE

  6. May 24

    How to RESET after a BIGGG weekend 🥂😵‍💫

    You had a big weekend. Maybe it was a birthday, a wedding, a spontaneous Sunday that turned into a four-course dinner and a bottle of wine. And now it's Monday and you're bloated, frustrated, and convinced you've undone everything. You haven't. In this episode I'm walking you through the exact reset plan I use myself — and what I give every single one of my clients when they've had a big weekend and need to get back on track without punishing themselves for it. We're talking sleep, food, movement, and mindset. Four basics. Seven days. And why doing them with precision this week is the only thing you actually need to do. The scale spike is real. The fat gain is mostly not. And once you understand that, Monday starts to feel a whole lot less like a crisis. In this episode: The science behind why the scale spikes after a big weekend (and why it's not what you think)The 3 things that actually move the needle this weekHabits that change EVERYTHING and get you back to feeling your best ASAP The mindset shift that separates women who stay stuck in the loop from women who break out of itIf you keep finding yourself back at square one every Monday, that's not a willpower problem — it's a system problem. DM me "RESET" on Instagram if you want to chat about whether 66 to Fit or 1:1 coaching is the right fit for you. and here is your RESET guide as promised xxxx

  7. Mar 22

    My client lost 10kgs, not by working harder but by changing this ONE thing

    Show Up Strong | Episode Description You don't need to try harder. You need to think differently. My client Christina lost 10kg — and it had nothing to do with a stricter diet or more willpower. It came down to one mindset shift that changed the way she saw the scale forever. In this episode I'm breaking down the exact thing that was silently sabotaging her results (and probably yours too) — and why understanding it is the difference between spiralling every time the number goes up, and actually staying consistent long enough to see results. We're not talking "just track your calories." You already know that. We're going deeper. If you've ever stepped on the scale, seen it go up, and completely unravelled — this one's for you. 🔗 Fo⁠llow me on Instagram → 🔗 Apply to work with me →

  8. Mar 15

    7 steps to transform your body from "soft" to toned

    A quick little episode for you today! 7 SIMPLE steps to transform your body from "soft" to toned. This was a video I posted on Youtube a while back! If you've been losing weight but still feel soft, or you're "skinny fat" and can't figure out how to actually look toned - this episode is for you. I'm breaking down the exact 7 steps to go from soft to lean and toned: This is how you actually change your body composition - not just lose weight. LINKS: 1:1 Coaching: Follow me on IG

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About

Hello & welcome to the "Show Up Strong" with Abbey J, your ultimate guide to cultivating resilience and strength in both your physical well-being and mindset. First thing first! Let me introduce myself, I'm your host Abbey J, an online fitness coach who has spent the last 8 years helping women feel empowered on their fitness journey and now I want to do the same for you. If you're ready to elevate your game and step into a stronger version of yourself, you've landed in the right spot. As a thank you for listening!

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