SC Fitness

Sian Childs
  • 0.0 (0)
  • Health & Fitness
  • Updated Weekly

Helping you make healthy living part of your life, for the rest of your life. I'll be covering topics I regularly discuss as a Personal Trainer coaching busy women with full schedules, which will help you with your fitness, nutrition and general habits to help you feel your best. To follow more of my content you can find me here: Instagram: @sc.fitness.pt Website: www.sc-fitness.co.uk Subscribe to my emails: https://www.sc-fitness.co.uk/newsletter Watch my YouTube videos: https://www.youtube.com/@scfitnesspt

  1. 4d ago

    Episode 182: How to stay on track through autumn & winter - motivation, movement, nutrition & self care

    As the days get darker, the weather gets colder and motivation can naturally start to dip, staying on track with your health and fitness goals can feel a little harder. In this episode, I’m sharing some practical ways to continue making progress through autumn and winter, without relying on motivation or expecting yourself to do everything exactly as you did during the summer months. We’re talking about: How to stay active when the mornings and evenings get darker Why planning your workouts as non-negotiables can make such a differenceUsing friends, accountability and community to help you stay consistentHow to prepare for colder and wetter weather and make getting outside easierHow to enjoy comforting, warming meals while still supporting your goals and making conscious choices around treats without guiltWhy self-care becomes even more important during the darker monthsThe aim isn't to be perfect throughout the colder months. It's about planning for the obstacles, having strategies in place and continuing to do the things that help you feel good and move towards your goals. Hopefully this episode gives you some ideas you can put into practice now, so you're heading into autumn and winter feeling prepared rather than waiting until motivation starts to disappear. And remember, you can always come back to this episode whenever you need a little reminder! Want coaching support for Autumn/Winter 2026? I'll be opening my coaching doors towards the end of October. If you'd like support with your training, nutrition, accountability and staying consistent throughout the cooler months, you can join the waitlist by getting in touch with me via: Email: hello@sc-fitness.co.ukWebsite / Webform: https://www.sc-fitness.co.uk/contactInstagram: @sc.fitness.pt If you found this episode helpful, please share it with a friend, family member or anyone else you think could benefit, and don't forget to subscribe/follow the podcast so you don't miss the next episode!

  2. Sep 22

    Episode 181: effective ways to get back into routine + rhythm after a holiday, how to be kind to yourself when things don't go to plan and I'm back from having my baby!

    My first podcast back in a couple of weeks after a short hiatus to have my second baby! Today I cover two main topics asked by my online coaching clients - time stamps listed below. Just a reminder that whilst my coaching doors are closed, you can still enjoy lots of free content from me here: Get my FREE 5 day coaching email series here.Subscribe to my weekly emails here. You can also email me anytime at hello@sc-fitness.co.uk to be added to my waitlist so you're notified as soon as I have online coaching spaces open later in the year, and you can find me over on Instagram and Youtube for more free content anytime! Today's timestamps: 00:00 Introduction 06:50 Effective ways to get back into a rhythm and routine after holiday 20:33 How to stop being so hard on yourself when things don't quite go to plan with exercise or food

  3. Sep 1

    Episode 180: Q+A - Building muscle and checking calories, having performance goals, how to make weekly progress without overcomplicating things (especially when life is busy) + some updates from me!

    My weekly Q+A episode answering questions from my online clients, this week the questions were as follows: 00:00 Introduction How much to increase your calories when moving into a muscle-building phase 03:15 I'm going back into a routine in September and want to get back to muscle gain. Can you check how many calories I should be eating? 10:30 I also feel like I need a new challenge in my strength training is there anything I can change in this? 21:56 My goals going forward I want to go into a calorie surplus for the next few months and really work on building muscle...squatting my bodyweight and achieving an unassisted pull up is are the main goals. My main question is how much do I increase my calories by and for how long?  33:49 How to make realistic progress each week, especially when life is busy and things might feel overwhelming. I'll also be taking a two-week break from the podcast while I welcome my new addition, so I chat a little about what I'm expecting from this next chapter and the realistic approach I'll be taking to postpartum movement, nutrition and looking after myself. As always, the aim of this podcast is to help you keep things simple, realistic and sustainable, no extremes, no unnecessary complication, just practical advice you can actually use. I hope you enjoy and thanks for listening! If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below: Instagram: ⁠⁠@sc.fitness.pt⁠⁠ Email: hello@sc-fitness.co.uk Website: ⁠⁠www.sc-fitness.co.uk/contact⁠⁠

  4. Aug 25

    Episode 179: How to build healthy habits this September by being consistent, flexible & sustainable with your health & fitness approach

    In this episode, I talk about how to transition from summer into September without feeling like you need to start all over again. Instead, we look at how to build on the flexible and consistent habits we've been working on throughout my 6 week Summer Reset program, and use the structure of September to make those habits even more sustainable. In this episode I talk about the following: Building sustainable foundations: the simple habits that support a healthy lifestyle year-round.Staying flexible and consistent: why consistency doesn't mean perfection, and how to get back to your habits when life gets in the way.Using September's structure: making the most of a more predictable routine without becoming overly restrictive.Adding the next layer: how to build towards goals like fat loss, muscle building, increased fitness or an event while keeping your foundations in place.What's next?: thinking about your goals for the coming months and how my Thrive program can support you with ongoing accountability, structure and guidance.If you'd like to get in touch with me to find out more about how you can join Thrive and whether it's a good fit for you, you can contact me anytime on the below: Instagram: ⁠@sc.fitness.pt⁠Email: hello@sc-fitness.co.ukWebsite: ⁠www.sc-fitness.co.uk/contact⁠

  5. Aug 18

    Episode 178: Q+A - Scaling back but keeping going, how to log workouts in Everfit, is it OK to double up cardio + strength workouts, and managing hunger while breastfeeding and exercising.

    This week's Q&A episode covering questions from my online clients this week. We cover really practical topics that I know are going to resonate, from managing the weeks where working out just isn't possible, to the nuts and bolts of logging sessions in our coaching app (Everfit), to one of the most common questions I get from new mums trying to get back into training. 00:00 Introduction 10:45 How to shuffle and log workouts in Everfit - a quick practical walkthrough for anyone who's ever wondered how to move assigned sessions around or add in their own activity 15:00 Is it okay to double up cardio after a strength session? 20:50 Managing hunger while breastfeeding and working out practical tips for stabilising appetite, why protein and fat are your best friends, and realistic advice on steady fat loss while feeding. If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below. Instagram: ⁠@sc.fitness.pt⁠ Email: hello@sc-fitness.co.uk Website: ⁠www.sc-fitness.co.uk/contact⁠

  6. Aug 11

    Episode 177 - Q+A: How to enjoy a sociable summer and still make progress towards your health+fitness goals, and sharing my thoughts on intermittent fasting.,

    This week's episode I'm discussing two topics that came up in my client check-ins this week which I think will be so helpful for lots of you! Timestamps are below as always! If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below: Instagram: ⁠⁠@sc.fitness.pt⁠⁠ Email: hello@sc-fitness.co.uk Website: ⁠⁠www.sc-fitness.co.uk/contact⁠⁠ 00:00 Introduction 03:35 Advice of how to navigate a sociable summer and still make progress towards your health and fitness goals. 24:35 My thoughts and advice around intermittent fasting I really hope you enjoy this episode and find it helpful!

  7. Aug 4

    Episode 176: Q+A - The best way to get back into your health and fitness habits after a long break and how to manage portion size when appetite seems to fluctuate a lot due to breastfeeding.

    My weekly Q+A episode covering questions asked by my coaching clients this week. 00:00 Introduction 06:20 I'm wondering the best way to get back into things after a long break 21:06 How do I manage portion size when my appetite seems to fluctuate a lot due to breastfeeding? If you'd like to get in touch about how to work with me, or if you have any topics you'd like me to cover on the podcast, you can contact me anytime on the below details: Email: hello@sc-fitness.co.uk Website: www.sc-fitness.co.uk Instagram: @sc.fitness.pt

  8. Jul 28

    Episode 175: Q+A - The power of having a coach and keeping out of the all-or-nothing mindset, keeping fit while travelling for work + the truth about calorie tracking and fat loss

    This week's Q&A episode covers three topics that have come up in my client community recently, and I think all three are going to resonate whether you're a current client or someone who's been thinking about getting some support with your health and fitness. 00:00 Introduction + why my clients are doing so much more than they would on their own, the benefit of community and accountability, and why something over nothing always wins 06:44 How to keep fit while travelling for work - practical tips for staying active and eating well when you're out of your normal routine 13:15 The truth about calorie tracking and fat loss - why your results might be slower than expected, the science behind underreporting food and over-reporting exercise, when to step away from tracking, and why a performance goal might be exactly what you need right now. Thank you so much for listening to this episode, I really hope you enjoyed it and if you have any questions after listening, I'd always love to hear from you! Also, there are currently spaces available to work with me. If you'd like to find out more about my coaching options - including my Thrive programme and 1-1 online coaching, get in touch anytime on the below: Instagram: @sc.fitness.ptEmail: hello@sc-fitness.co.ukWebsite: www.sc-fitness.co.uk/contact

See All (189)

About

Helping you make healthy living part of your life, for the rest of your life. I'll be covering topics I regularly discuss as a Personal Trainer coaching busy women with full schedules, which will help you with your fitness, nutrition and general habits to help you feel your best. To follow more of my content you can find me here: Instagram: @sc.fitness.pt Website: www.sc-fitness.co.uk Subscribe to my emails: https://www.sc-fitness.co.uk/newsletter Watch my YouTube videos: https://www.youtube.com/@scfitnesspt

Information

  • Creator
    Sian Childs
  • Years Active
    2024 - 2026
  • Episodes
    189
  • Rating
    Clean
  • Copyright
    © Sian Childs
  • Show Website
    SC Fitness