This week I am getting practical about tracking calories.

Why it works, why it fails, and exactly how to fix the sneaky mistakes that keep you stuck.

Plus a quick life update (anxiety, sleep, trash TV) and the inside scoop on my new training block.

Here's what you're getting:

• The simple science of energy balance (BMR, NEAT, TEF, exercise) and what actually drives fat loss.

• Why tracking is a tool, not a diet—and how to use it without obsession.

• The 8 biggest tracking mistakes (and how to stop making them).

• How to build meals that keep you fuller for longer (protein, fibre, volume & micronutrients)

• Weekend-proofing your progress without going “all or nothing”.

• Pro tips for accuracy: proactive logging, weighing smart, and sanity-saving copy/paste!

  
  

A wee pro tip for you from the episode:

Pre-log tomorrow tonight (3 mins tops). Copy/paste your go-to breakfast and lunch, add a protein-anchored dinner, and you’ve already won the day before it starts.

Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️

Want to go a step further and start coaching with me?

Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠

Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠

Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠

And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.

Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

This week I get REAL about a wobbly week (sickness, a shit gym session and a family hike) and dive into what to do when you look in the mirror and think, “I feel fat.”

Spoiler: that’s not a feeling - it’s a signal. Here’s how to decode it and move forward.

You’ll learn:

• Why “feeling fat” = unnamed emotions (and how to name them with the Feelings Wheel)

• Body image 101: neutrality, respect, and acceptance over toxic positivity

• Triggers to watch: sleep, stress, hormones, social media, clothes that don’t fit your season

• A practical toolkit for rough days: move your body, move your mood, journal prompts, “everything shower,” comfortable outfits that still make you feel good.

• Reframes that work: your body is an instrument, not an ornament; thoughts ≠ facts

  
  

I also go into some quick wins to try for when those days happen -

• Name it, don’t shame it (identify the real emotion)

• Do one caring action for your body.

• Curate your feed.

• Create an anchor routine.

  
  

Mini pep talk: Your body didn’t change overnight — your mood did. Zoom out. This is a season, not a verdict.

Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️

Want to go a step further and start coaching with me?

Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠

Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠

Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠

And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.

Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

Busy life, weekend away chaos and still making gains! Here's a real-life update and a zero-drama plan to enjoy time away and slide back into routine. No “start again Monday” spiral required.

I'm talking:

• The 8-step get-back-on-track framework (before, during, after your break)

• How to set holiday non-negotiables (hydration, movement, protein)

• Why planning trips into your yearly training phases kills guilt

• The power of environment resets (food shop booked, tidy house, routine cues)

• Movement on holiday: optional, not mandatory

• How to ditch all-or-nothing thinking.

  
  

Mini pep talk: One week is ~2% of your year.

Progress isn’t lost (or made) in seven days—what matters is how quickly you re-anchor.

Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠⁠@heather.moffat.fitness⁠⁠ I love seeing who’s tuning in and I always share them back ❤️

Want to go a step further and start coaching with me?

Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠⁠Click here⁠⁠

Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠⁠Click here ⁠⁠

Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠⁠Click here⁠⁠

And if you’re stocking up on your supps don’t forget my ⁠⁠Applied Nutrition⁠⁠ discount code: [HMFIT] for a wee saving.

Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

I'm here with a real-life update (hello, “deflated balloon” week after a big night out 🙃) and a masterclass on what actually builds muscle. If you’re lifting but not seeing changes, this one’s for you.

You’ll learn:

• The 3 biggest strength-killers: impatience, sh*tty mindset, and ignoring recovery

• Progressive overload made doable (track it, don’t guess it)

• Why carbs matter for performance (not just protein)

• Rest days = growth days (sleep, stress, surplus… the real builders)

• Identity shift: act like a lifter, get results like a lifter

Do this next:
Commit to 12+ weeks on one plan, log your lifts, fuel properly, and slow the f*ck down - it’s not a race.

Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me ⁠@heather.moffat.fitness⁠ I love seeing who’s tuning in and I always share them back ❤️

Want to go a step further and start coaching with me?

Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by? ⁠Click here⁠

Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym ⁠Click here ⁠

Lift & Go: Short, powerful sessions for busy women who want results that stick ⁠Click here⁠

And if you’re stocking up on your supps don’t forget my ⁠Applied Nutrition⁠ discount code: [HMFIT] for a wee saving.

Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!

Hi, I'm Heather, ex-cardio queen turned barbell-obsessed bestie.

Let me introduce you to who I am, what I do and why I do it in this debut episode so I can become Your Lifting Bestie!

I'm talking building muscle, getting strong, and loving the body you earn with patience and progressive overload.

In this episode:

• My cardio-to-weights glow-up.

• The moment it all changed in a CrossFit gym - not on a vibrating plate.

• The “basic-b*tch habits” that actually change your physique (my clients will know alllll about this)

• Stronger Winter: My up coming intentional building phase and why I have my own coach.

  
  

Perfect for: Women who want shoulders that pop, quads that crush watermelons, and confidence that lasts longer than a 6-week shred.

Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episode
If you’re listening right now, screenshot this episode, share it on your stories and tag me @heather.moffat.fitness I love seeing who’s tuning in and I always share them back ❤️
Want to go a step further and start coaching with me? Here’s where you can find me and get involved:
1:1 Coaching: Ready to stop feeling average and like life is passing you by? Click here
Built By Her: Your step-by-step guide to getting strong, toned and confident in the gym Click here
Lift & Go: Short, powerful sessions for busy women who want results that stick Click here
And if you’re stocking up on your supps don’t forget my Applied Nutrition discount code: [HMFIT] for a wee saving.
Thanks again for being part of this journey, now go take what you’ve learned today and SMASH the day!