The SJFIT Method - Knowledge is POWER

SJ Smith
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  • Health & Fitness
  • Updated Weekly

Most women spend their lives chasing weight loss, confidence and control, only to realise they were chasing the wrong thing entirely. The SJFIT Method Podcast explores the deeper side of sustainable change. SJ dives into the psychology of consistency, the beliefs that keep women stuck, and the process of becoming someone who never has to start over again. From nutrition and strength training to identity and self-worth, each episode helps you think differently and create results that last. Because the goal isn't just to live longer. It's to live longer.

  1. Aug 13

    #38 — Weekday vs Weekend Eating — How to Actually Break the "Diet Starts Monday" Cycle

    Ever wondered why Monday to Friday you're "on it," then Saturday something just switches ?? This episode breaks down exactly why "f**k it mode" happens — and it's not a willpower problem, it's cause and effect. SJ unpacks the belief quietly wrecking your results, what your weekends are actually asking of you, and the three things that separate a weekend that works from one that undoes your whole week: flexible planning, guilt-free socialising, and nourishing your body and soul. No more starting again every Monday. Just a way to actually keep going. SAY HEY instagram.com/sjfit_coaching/ GET IN TOUCH stacey@sjfitnesscoaching.co.uk SUBSCRIBE for free https://thesjfitmethod.substack.com/ CLIENT TRANSFORMATIONS https://sjfitnesscoaching.co.uk/

  2. Aug 4

    #37 - "How To Have The Best Holiday (Without Losing Your Progress)"

    Booked a holiday and already dreading how to "stay on track"? This episode flips that question on its head. SJ breaks down how to actually enjoy your time away — protein and hydration made simple, why movement should never feel like a chore, the 20-minute rule for slowing down at the table, and why nobody loses their progress in a week or two. No white-knuckling, no guilt, no starting over when you get home. SAY HEY  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/sjfit_coaching/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ GET IN TOUCH  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠stacey@sjfitnesscoaching.co.uk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ SUBSCRIBE for free  ⁠⁠⁠⁠https://thesjfitmethod.substack.com/⁠⁠⁠⁠ CLIENT TRANSFORMATIONS  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sjfitnesscoaching.co.uk/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

  3. Jul 25

    #36 - You Don't Want a Break From Healthy Eating...

    In this powerful episode, SJ takes you behind the scenes of a real coaching conversation with one of her clients who admitted she was exhausted by constantly "watching what she eats", overwhelmed by relentless food noise and trapped in the cycle of saying "f*** it", only to be left feeling guilty afterwards. Together, they unpack why emotional eating isn't a lack of willpower, why "I have no control" is often a belief rather than a fact, and how years of dieting can leave you mentally exhausted. SJ also explores the psychology behind food noise, comparison, body image and the pressure of living in a world where weight loss injections seem to promise a quick fix. If you've ever found yourself constantly thinking about food, comparing your body to other women, or wondering why you can stick to healthy habits one week but not the next, this episode will help you understand what's really driving those behaviours and give you practical tools to start rebuilding a healthier relationship with food, your body and yourself. WORK WITH ME ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠APPLY HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ SAY HEY  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/sjfit_coaching/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ GET IN TOUCH  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠stacey@sjfitnesscoaching.co.uk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ SUBSCRIBE for free  ⁠⁠⁠https://thesjfitmethod.substack.com/⁠⁠⁠ CLIENT TRANSFORMATIONS  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sjfitnesscoaching.co.uk/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

    #36 - You Don't Want a Break From Healthy Eating...

  4. Jun 18

    #35 - The Women Who Carry Everything

    In this episode, SJ discusses the importance of asking for help, particularly for women who often carry the mental load of their households. She emphasises that asking for help is not a sign of weakness but a strategy for self-care and empowerment. The conversation highlights the need for women to prioritise themselves and recognise their worth, encouraging listeners to take small steps towards self-care and support. WORK WITH ME ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠APPLY HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you’re sick of yo-yo dieting, extreme training plans that don’t last, and feeling like you have to put your life on hold to reach your goals - this is for you.  No more yo-yo dieting  No more extreme, unsustainable training  No more feeling like you have to press “pause” on life to hit your goals My coaching is all about REAL, SUSTAINABLE RESULTS, helping you build strength, confidence, and a mindset that actually lasts. SAY HEY  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/sjfit_coaching/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ GET IN TOUCH  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠stacey@sjfitnesscoaching.co.uk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ SUBSCRIBE  ⁠⁠https://thesjfitmethod.substack.com/⁠⁠ CLIENT TRANSFORMATIONS  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sjfitnesscoaching.co.uk/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ #SJFITMethod #StrongVibes #FatLoss #FitnessTransformation

  5. Jun 7

    #34 - Pep Talk, Do This For The Next 7 Days

    In this Monday morning pep talk, SJ breaks down why lasting change comes from mastering the fundamentals rather than chasing motivation or perfection. If you want to lose weight, feel better, build confidence and create a life that feels good to live, this episode gives you a simple 7-day challenge. WORK WITH ME ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠APPLY HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you’re sick of yo-yo dieting, extreme training plans that don’t last, and feeling like you have to put your life on hold to reach your goals - this is for you.  No more yo-yo dieting  No more extreme, unsustainable training  No more feeling like you have to press “pause” on life to hit your goals My coaching is all about REAL, SUSTAINABLE RESULTS, helping you build strength, confidence, and a mindset that actually lasts. SAY HEY  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/sjfit_coaching/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ GET IN TOUCH  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠stacey@sjfitnesscoaching.co.uk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ SUBSCRIBE  ⁠https://thesjfitmethod.substack.com/⁠ CLIENT TRANSFORMATIONS  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sjfitnesscoaching.co.uk/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ #SJFITMethod #StrongVibes #FatLoss #FitnessTransformation

  6. Apr 29

    #33 - “Why did I eat the whole tub?”

    Understanding the behaviour that keeps you stuck (and how to change it) Today’s episode has been driven after a voice note I received from a lovely client of mine this morning …. Because I know so many of you are probably going to hear yourself in this too … 'I sat and demolished the whole tub. Whyyyy do I do this? It was over 1300 calories in one sitting.' WORK WITH ME👉🏼 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠APPLY HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you’re sick of yo-yo dieting, extreme training plans that don’t last, and feeling like you have to put your life on hold to reach your goals - this is for you. ✅ No more yo-yo dieting ✅ No more extreme, unsustainable training ✅ No more feeling like you have to press “pause” on life to hit your goals My coaching is all about REAL, SUSTAINABLE RESULTS, helping you build strength, confidence, and a mindset that actually lasts. SAY HEY 👉🏼 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/sjfit_coaching/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ GET IN TOUCH 👉🏼 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠stacey@sjfitnesscoaching.co.uk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ SUBSCRIBE 👉🏼 ⁠https://thesjfitmethod.substack.com/⁠ CLIENT TRANSFORMATIONS 👉🏼 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sjfitnesscoaching.co.uk/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

  7. Apr 19

    #32 - REGRET… and why it might actually be your best teacher

    We all have things we regret. Big things. Small things. Things we did… and things we didn’t do. And most people either do one of two things with regret: They either avoid it completely — push it down, ignore it, pretend it doesn’t exist… Or… They sit in it. They replay it. They beat themselves up over it again and again. Neither of those actually help you move forwards. If you’re sick of yo-yo dieting, extreme training plans that don’t last, and feeling like you have to put your life on hold to reach your goals - this is for you. ✅ No more yo-yo dieting ✅ No more extreme, unsustainable training ✅ No more feeling like you have to press “pause” on life to hit your goals My coaching is all about REAL, SUSTAINABLE RESULTS, helping you build strength, confidence, and a mindset that actually lasts. SAY HEY 👉🏼 ⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/sjfit_coaching/⁠⁠⁠⁠⁠⁠⁠⁠ GET IN TOUCH 👉🏼 stacey@sjfitnesscoaching.co.uk CLIENT TRANSFORMATIONS 👉🏼 www.sjfitnesscoaching.co.uk #SJFITMethod #StrongVibes #FatLoss #FitnessTransformation

  8. Apr 3

    #31 - Easter Anxiety, Overeating & Staying In Control

    A seasonal one today.. Easter anxiety, overeating and how to actually stay in control this weekend! = WORK WITH ME👉🏼 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠APPLY HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you’re sick of yo-yo dieting, extreme training plans that don’t last, and feeling like you have to put your life on hold to reach your goals - this is for you. ✅ No more yo-yo dieting ✅ No more extreme, unsustainable training ✅ No more feeling like you have to press “pause” on life to hit your goals My coaching is all about REAL, SUSTAINABLE RESULTS, helping you build strength, confidence, and a mindset that actually lasts. SAY HEY 👉🏼 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠instagram.com/sjfit_coaching/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ GET IN TOUCH 👉🏼 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠stacey@sjfitnesscoaching.co.uk⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ SUBSCRIBE 👉🏼 https://thesjfitmethod.substack.com/ CLIENT TRANSFORMATIONS 👉🏼 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://sjfitnesscoaching.co.uk/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ #SJFITMethod #StrongVibes #FatLoss #FitnessTransformation

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About

Most women spend their lives chasing weight loss, confidence and control, only to realise they were chasing the wrong thing entirely. The SJFIT Method Podcast explores the deeper side of sustainable change. SJ dives into the psychology of consistency, the beliefs that keep women stuck, and the process of becoming someone who never has to start over again. From nutrition and strength training to identity and self-worth, each episode helps you think differently and create results that last. Because the goal isn't just to live longer. It's to live longer.

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