The Fit Positive Podcast

Claire Farrell

Hosted by Claire Farrell—health coach, personal trainer, and midlife transformation expert—The Fit Positive Podcast is your go-to space for honest, empowering conversations about strength, sustainable fat loss, and thriving through midlife. Each week, Claire breaks down the science of what actually works for women in their 40s and 50s when it comes to meals, movement, mindset and everything in between. Whether you're navigating perimenopause, feeling stuck in the all-or-nothing trap, or just want to feel strong and confident again, you're in the right place. Expect solo episodes, guests, practical strategies, and real talk—always with warmth, compassion, and zero judgment. This is your reminder that midlife is not the end. It’s the beginning of your strongest chapter yet.

  1. 5d ago

    I Know What To Do… So Why Can’t I Stick To It?

    Have you ever felt like you know exactly what you should be doing to lose weight, get stronger, or feel healthier… but you just can’t seem to stay consistent? You're not alone. In this episode, I'm answering some of the responses I received when I asked my Instagram community to finish the sentence: "I want to _____ but _____." What came back wasn't a lack of knowledge about calories, protein, or exercise. Instead, an overwhelming theme was consistency. "I want to commit to a calorie cut but finding it hard to be consistent and stick to it." "I want to stay CONSISTENT but LIFE gets in the way." "I want to be consistent with food but life keeps getting in the way." If any of these sound familiar, this episode is for you. We discuss: How to build consistency easily How to know your numbers How to approach nutrition phasing (maintenance versus deficit) Why life will always get in the way (and why that's completely normal) Why motivation isn't the secret to success Practical strategies to deal with busy weeks, holidays, weekends, and stressful periods If you've ever thought: "I know what to do... so why can't I just do it?" This conversation will help you understand why—and more importantly, what to do about it. FREE CALORIE & MACRO CALCULATOR Not sure how much you should be eating for your goals? I've created a free calculator to help you estimate your calories, protein, carbs, and fats based on your goals and activity levels. Try it here: https://v9cv2hpnyi8.typeform.com/to/Ufp2GGPb?utm_source=insta&utm_campaign=bio READY FOR MORE SUPPORT? If you're looking for structured workouts, nutrition guidance, coaching, and a supportive community of women navigating midlife health, fitness, and fat loss, I'd love to welcome you into Fit Positive. Learn more at: www.fitpositive.ie If you enjoyed this episode, please subscribe, leave a review, and share it with a friend who needs to hear this message today.

    32 min

  2. May 26

    Why I’m Showing Up Differently Online

    In today’s episode, I’m talking about something I feel incredibly strongly about: AI, misinformation online, and why I believe discernment has become one of the most important skills we can develop — especially as women in midlife navigating health and fitness online. As someone who worked in the tech industry for almost 20 years before becoming a health & fitness coach, I’ve seen first-hand how technology influences behaviour, trust, attention, and decision-making. And while I believe technology can be incredible — allowing me to help more than 1,400 women improve their health from my little village in the west of Ireland — I also think we need to become far more intentional about how we consume content online. In this episode, I discuss: Why AI-generated content is becoming harder to spotHow social media algorithms shape what we believeWhy repetition online can make misinformation feel trueThe importance of lived experience, personality, and human connectionWhy I’ve decided to show up more openly and honestly onlineHow I personally approach health & fitness in midlifeWhy women do not need perfection to feel amazingHow to build the skill of discernment onlinePractical steps to train your algorithm intentionallyEvidence-based experts worth following online Experts Mentioned in This Episode: Dr. Vonda WrightDr. Stacy SimsDr. Gabrielle LyonMichael Joseph GrossDr. Paddy BarrettDr. Jeremy LondonDr. Mary Claire Haver Remember this... You do not need to aspire to polished perfection to feel strong, healthy, energised, and confident in midlife. You need common sense.Consistency.Simple habits.And the ability to cut through the noise online and focus on what actually matters. And that’s exactly what I hope to continue helping women do through my own content — by sharing the real day-to-day stuff, the imperfect moments, the science, and the simple habits that actually work in real life. If this episode resonated with you, please share it with another woman who might need to hear it. Join us in the Fit Positive Community If you’re looking for a realistic, science-backed approach to feeling leaner, stronger, healthier, and more energised in midlife, I’d love to welcome you into the Fit Positive community. Inside Fit Positive, we focus on simple sustainable habits that help you get lean & strong and go from exhausted to unstoppable: strength training, balanced nutrition, walking, mindset, and sustainable routines that fit around busy lives. You can learn more here:www.fitpositive.ie/#membership See you in the next one! Cx

    26 min

  3. May 20

    How to Live at Maintenance - and Visit a Deficit

    Most women know how to lose weight. Very few know how to maintain it. And that’s usually where the cycle starts:Lose weight → regain it → start again. In this episode, Claire talks about what maintenance actually looks like in real life, why so many women struggle when calories increase again, and why maintenance is a skill that needs to be practiced — not feared. This is a practical conversation about moving out of a calorie deficit without losing control, understanding why maintenance still supports body composition goals, and learning how to build a healthier relationship with food long term. In this episode: Why maintenance can feel harder than fat lossWhy maintenance is a skill — and needs practiceThe binge/restrict cycle and why over-restriction often backfiresWhy you shouldn’t wait until you’re exhausted to take a diet breakHow to practice maintenance for a few days or weeks at a timeWhat actually happens when calories increaseWater retention vs body fat gainWhy maintenance still improves body compositionHow building muscle lowers overall body fat %Protein recommendations at maintenanceWhy most women should spend far more time at maintenance than in a deficitMaintenance ranges and learning how your body respondsWant to know your numbers? ⁠Try our newly built calorie and macro calculator!⁠ Need more support? ⁠Join us inside the Fit Positive Membership

    39 min

  4. May 6

    How to Manage the Weekends (Without Derailing Your Progress)

    Weekends can feel like the thing standing between you and your goals. You’re structured Monday to Friday… then the meals out, drinks, takeaways and social occasions start — and suddenly it feels like all your progress disappears in 48 hours. In this episode, Claire talks through how she personally approaches weekends, meals out and social occasions in midlife without falling into the cycle of restriction and overdoing it. This is a practical, realistic conversation about creating structure without becoming obsessive, learning how to include flexibility without guilt, and building an approach you can actually sustain long term. Claire also shares her own Friday night “treat meal” routine, the mindset shift away from “cheat meals”, how she balances indulgences across the weekend, and the small habits that make weekends feel manageable instead of chaotic. Why weekends feel harder than weekdaysThe all-or-nothing cycle that keeps many women stuckWhy Claire has had a Friday night takeaway or meal out for years — even during fat loss phasesWhy “cheat meal” mentality often backfiresHow flexibility can actually improve consistency and long-term fat lossWeekend breakfast and BBQ ideas that still support your goalsLow-alcohol options Claire enjoys in midlifeWhy steps and movement make such a difference at weekendsGrocery shopping, planning ahead and creating structure without restrictionAlcohol, sleep and why recovery changes in midlifeThe real reason weekends derail progress for many womenResources Mentioned Instagram Post (Friday Night Routine) Sleep Episode How to Avoid Self-Sabotage at Social Events Episode Want Support With This? Inside Fit Positive, we focus on making health and fitness work in real life. Not just workouts and macros — but how to manage weekends, holidays, meals out, family life and social occasions without constantly starting over. 👉 Learn more here:https://www.fitpositive.ie

    29 min

  5. Apr 27

    Why Eating Less & Training More Isn’t Working in Midlife (and What Does)

    With summer coming up, many women default to the same approach — eating less, training more, and hoping for results. But in midlife, that approach often stops working. In this episode, Claire explains why — and what actually drives fat loss, strength, and body composition at this stage of life. This isn’t about doing more. It’s about understanding how your body works, and giving it what it needs to respond. Resources Mentioned Gabrielle Lyon, Forever Strong Withings Smart Scales Join Summer Shape Up If you’re ready to apply this properly, the Summer Shape Up is live now inside Fit Positive. This is a structured 8-week plan designed to help you: Get leanerGet strongerImprove your energy and consistencyBuild habits that actually last👉 Join here:https://www.fitpositive.ie/summer-shape-up 🎟️ Get 20% off your first month with code:SUMMER26 Learn about the Fit Positive Method If you want to understand the approach behind everything we do: 👉 Download your free guide to the Fit Positive Method here:https://stan.store/fitpositive/p/download-your-free-guide--the-fit-positive-method You don’t need another diet. You need an approach that works with your body — not against it. If you found this episode helpful, share it with someone who needs to hear it 🤍

    35 min

  6. Apr 21

    Q&A: Chocolate, Sugar & What Actually Matters for Weight and Health

    In this week’s episode of The Fit Positive Podcast, Claire answers your most common questions — from struggling with chocolate and sugar cravings, to creatine, protein powders, training fasted, and navigating plateaus. The episode starts with a deeper look at something that comes up time and time again — the belief that we need to cut out foods like chocolate or sugar to see results. Claire breaks down the science of how food is digested, how blood sugar responses actually work, and why the key to sustainable fat loss isn’t restriction… it’s learning how to include the foods you love in a balanced way. In this episode, Claire covers: Why trying to “cut out” chocolate often backfiresHow all food is broken down into glucose in the bodyThe difference between simple and complex carbohydratesWhy sugar isn’t the problem — and what actually isHow pairing protein and fibre with sugar stabilises energy and reduces cravingsThe role of calories and macros in fat lossHow to break the all-or-nothing cycle with food Plus answers to your questions on: Creatine: what to take and how muchProtein powder: recommendations and how to use itAdding protein powder to coffeeWhether protein powder is suitable for childrenTraining fasted vs fedBalancing running with strength trainingFollowing the Fit Positive Method without protein powderWhat to do if you’ve hit a plateauWhether to adjust carbs on rest days You don’t need to eliminate your favourite foods to see results! When you understand how to balance your meals — pairing protein, fibre, and carbohydrates — you can enjoy foods like chocolate in moderation, without triggering cravings or losing control. That’s what makes your nutrition sustainable. Resources Mentioned: How to Choose a Good Protein Powder Guide If you enjoyed this episode please share with all of the women in your life who need someone to cut through the nutrition noise for them! Want Support? If you’re ready to take the guesswork out of your training and nutrition, and follow a structured, sustainable approach designed specifically for midlife… 👉 Join the Fit Positive Membership Our next 8 week challenge, the Summer Shape Up, starts on Monday 27th April!! This is exclusive to members - details here: www.fitpositive.ie/summer-shape-up As a member of Fit Positive, you will get: Progressive strength training programmesSimple, balanced nutrition guidance (no restriction or extremes)Coaching and support to help you stay consistentA community of women working towards the same goals🔗 https://fitpositive.ie/#membership

    51 min

  7. Apr 15

    Bone Density in Midlife: What Actually Works to Stay Strong, Resilient & Independent

    Episode Description In this week’s episode of The Fit Positive Podcast, Claire breaks down the science of bone density in midlife — what’s really happening in your body, what accelerates bone loss, and most importantly… what actually works to build and protect your bones. Because the reality is: Women over 50 are significantly more likely to develop osteoporosisBone loss begins before menopauseAnd most women don’t even realise they have low bone density until a fracture occursAnd the consequences of that can be serious. This episode explores how to take a proactive, evidence-based approach to your bone health — so you can stay strong, capable and independent for decades to come. What You’ll Learn In this episode, Claire covers: What bone remodelling is — and why bone loss accelerates in perimenopauseThe key factors that negatively impact bone density (and what to watch for)Why walking and low-impact exercise alone aren’t enoughThe role of ground reaction force in stimulating boneWhy resistance training needs to be heavy enough to be effectiveHow muscle loss in midlife impacts bone healthWhy cycling builds muscle but doesn’t protect boneHow to adapt your training if you’re injured or just starting outThe role of nutrition, inflammation, and gut health in bone densityThe impact of GLP-1 medications on muscle and boneKey supplements that support bone health in midlifeThe Research Behind This Episode Claire references key research and expert insights throughout the episode, including: LIFTMOR Trial (High-Intensity Resistance & Impact Training) A landmark study showing that postmenopausal women can improve bone density safely with heavy resistance training and impact work. 🔗 https://bmjopen.bmj.com/content/7/6/e014951 Hip Fracture Mortality Study Research showing that 20–30% of older adults die within one year of a hip fracture, highlighting the importance of proactive bone health. 🔗 https://pubmed.ncbi.nlm.nih.gov/19286836/ Experts Referenced Claire draws on the work of leading experts in bone health, menopause, and exercise physiology: Dr Vonda Wright (Orthopaedic Surgeon)🔗 https://www.instagram.com/drvondawright/Dr Jocelyn Wittstein (Orthopaedic Surgeon)🔗 https://www.instagram.com/jocelynwittstein/Dr Stacy Sims (PhD, Exercise Physiology – Women’s Health)🔗 https://www.instagram.com/drstacysims/Dr Nick Trubee (PhD, Exercise Physiology)🔗 https://www.instagram.com/nicktrubee/ Want Support? If you’re ready to take a more structured, science-based approach to your strength, nutrition and overall health in midlife… 👉 Join the Fit Positive Membership Inside, you’ll get: Progressive strength training programmes designed for midlife womenA clear, sustainable nutrition approach (no extremes)Coaching and guidance to help you stay consistentA supportive community of women working towards the same goals🔗 https://fitpositive.ie/#membership Final Thought Bone density isn’t something we preserve — it’s something we build. And the habits you build now will determine how strong, capable and independent you are in the decades to come. If you enjoyed this episode, please share it with someone who needs to hear it — it really helps the podcast grow and reach more women who need this information.

    43 min

  8. Mar 31

    How to Get Back on Track (Without Starting Over)

    Fallen off track and feeling like you need to “start again”? You’re not alone — and more importantly, you don’t need to. In this episode, I walk you through a simple, realistic approach to getting back on track without pressure, guilt, or all-or-nothing thinking. Because the truth is: We all go off track.What matters is how we respond when it happens. In this episode, we cover: Why going off track is completely normal (and expected) How to create awareness without judgement The power of taking small, manageable actions How to build habits that actually last using simple principlesWhy motivation doesn’t come first — action does How to avoid the all-or-nothing cycle When it might make sense to return to maintenance before fat loss How to rebuild momentum and layer habits over time The 5 Steps to Get Back on Track Create awareness (without judgement)Take one small action to course-correctMake it obvious, enjoyable, and rewardingMaster showing up for one habitLayer habits gradually over time Want Support? If you’re ready to stop starting over and start building real consistency… This is exactly what we do inside the Fit Positive membership. Inside, you’ll get: 👉 Simple, structured workouts for midlife women 👉 Personalised nutrition goals (Empowered plan) 👉 180+ calorie-conscious, macro-balanced meals 👉 Support with building habits that actually stick 👉 Coaching to help you move away from all-or-nothing thinking 👉 A supportive community of women doing the same Whether your goal is fat loss, strength, or simply feeling better in your body — this is designed to help you get there in a sustainable way. 👉 You can find all the details and join here

    34 min
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Ratings & Reviews

5
out of 5
5 Ratings

About

Hosted by Claire Farrell—health coach, personal trainer, and midlife transformation expert—The Fit Positive Podcast is your go-to space for honest, empowering conversations about strength, sustainable fat loss, and thriving through midlife. Each week, Claire breaks down the science of what actually works for women in their 40s and 50s when it comes to meals, movement, mindset and everything in between. Whether you're navigating perimenopause, feeling stuck in the all-or-nothing trap, or just want to feel strong and confident again, you're in the right place. Expect solo episodes, guests, practical strategies, and real talk—always with warmth, compassion, and zero judgment. This is your reminder that midlife is not the end. It’s the beginning of your strongest chapter yet.

Information

  • Creator
    Claire Farrell
  • Years Active
    2025 - 2026
  • Episodes
    42
  • Rating
    Clean
  • Copyright
    © Claire Farrell
  • Show Website
    The Fit Positive Podcast

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