This week we’re talking about maintenance how to keep your fat loss results without spiralling into “well I’ve ruined it now” mode (especially heading into Christmas/New Year).

This is what I break down:

• Maintenance isn’t a free-for-all
• Why people regain after a diet.
• How to find your maintenance calories (simple + realistic)
• Reverse dieting (quick clarity)
• The mindset shift that makes maintenance enjoyable
  

A wee pro tip from the episode:
Think - fat loss isn’t the main event, maintenance is.
Keep the habits, change the targets, and you become the person who doesn’t start over every January.

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 we’re talking about alcohol in December. How it actually impacts your progress, and how to enjoy nights out without writing off your goals (or your self-worth).

Here’s what you’re getting:

• Choice over “shoulds”

• Alcohol 101 (no fluff).

• The ripple effect.

• Strength & muscle reality.

• Common beliefs that keep you stuck:
  E.g. “I’m boring if I don’t drink.”

• Boundaries & practical strategies:
  

A wee pro tip from the episode:
Alcohol isn’t “good” or “bad” but it always has a cost.
Know the cost, then choose on purpose!

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 we’re talking about cravings why they’re not proof you’re “weak”, but messages from your body and brain you can actually work with.

Here’s what you’re getting:

• Why cravings are not a lack of willpower

• The difference between physical hunger and emotional cravings

• How under-eating and “being good all day” backfire at night

• Habit loops, environment and why this is really a systems problem

• “Surfing the urge” instead of giving in straight away

• How to honour cravings and still make progress with fat loss

• Simple, realistic tweaks to feel more in control around food

A wee pro tip from the episode:
You don’t have to fight every craving, but you don’t have to obey it either.
Give yourself 10–20 minutes to pause, change your environment (walk, shower, tidy, read) and see if the urge passes. Most cravings are just waves – if you ride them, they crash on their own.

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 we’re talking about discipline – why it’s not a personality trait you’re missing, but a skill you build.

Here’s what you’re getting:

• “I’m not disciplined” is a lie your brain loves

• Reframing discipline as stubbornness

• Discipline vs willpower

• Why you can’t have discipline without patience

• How I actually built discipline

• Simple ways to build your own discipline.

  
  

A wee pro tip from the episode:
You’re not responsible for your first thought (“don’t go to the gym, it’s cold”), but you are responsible for your second (“that’s cute, we’re going anyway”). That second thought is where discipline lives.

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 we’re talking about the truth about training that actually gets you results (aka: stop just “going to the gym” and start training).

Here’s what you’re getting:

• Exercising vs training: random TikTok workouts + no logging = exercising. Structured sessions, tracked lifts, pushing hard = training.

• The 5 basics that do 99% of the work.

• Intensity reality check: if you finish sets thinking “I could’ve done 5 more,” you’re leaving gains on the table. One more f*cking rep is the mantra.

• Form & tempo over ego lifting.

• Filming your lifts: why your phone camera is one of the best coaching tools you’ve got (even if no one else ever sees the videos).

• Training age & newbie gains.

  
  

• Plus a quick-fire Q&A:
  – Do you need to eat before early training?
  – What cardio is best after lifting?
  – Does fat “turn into” muscle?
  – How do you know what weight to pick?

  
  

A wee pro tip from the episode:
Next session, pick one main lift (e.g. leg press, DB press, or rows). Log your sets, aim to finish with 1–2 reps in reserve, and film your top set. If your last reps don’t slow down and your face doesn’t look a bit feral… you had more in you.

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 we’re getting real about navigating the festive period without derailing your goals.
There's of course a quick life update: in-person session with my coach = big form tweaks, bigger confidence!

Here’s what you’re getting:

• Mindset first: one night out doesn’t ruin progress.

• Pick your lane: run maintenance or a measured deficit, I explain both!

• Planning like an adult.

• Alcohol with intent: simple mixers > cocktails/wine; alternate with water; not every night needs to be a big one.

• Control the controllable: steps, sleep, hydration, 2–4 strength sessions; plan your hangover!

  
  

A wee pro tip from the episode:
On Monday, look ahead and budget: drop 150–250 cals Mon–Fri, pre-log Saturday’s meal and first two drinks, and write a 3-point hangover plan!

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’m talking food quality! Why “eat shite, feel shite” is real and the simple tweaks that make your energy, cravings and results 10x easier.
Quick life update: mic is being a diva 🎤, training is flying, Elevate 8 week two is buzzing, and night shifts are… night-shifting.

Here’s what you’re getting:

• Why health-first beats calories-first.

• The dopamine rollercoaster: snacks vs. meals and what it does to hunger, mood & cravings.

• A no-drama way to eat more plants.

• Smart anti-snack strategies: identity (“I’m not a snacker”), cut-off times, and meal windows.

• Easy wins you’ll actually do!

  
  

A wee pro tip from the episode:
Make half your plate colour at your main meal today. If you’re short on time, add a side: bowl of salad, frozen veg in the microwave, or a blended soup. Volume up, cravings down!

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’m getting real about victim mentality, the sneaky mindset that keeps capable women stuck and how to shift into radical responsibility so you can actually move forward.

Here's what you're getting.

• What victim mentality really looks like (and how it hides behind perfectionism and people-pleasing).

• The difference between high standards and unrealistic expectations.

• A simple language shift that puts you back in control.

• The Thought vs. Fact check to stop spiralling when self-doubt hits.

• How to build evidence that you can do hard things, one small win at a time.

  
  

A pro tip from the episode:
When you catch yourself thinking “I can’t”, add “yet” and take a 2-minute action immediately (fill your bottle, lay out gym kit, pre-log dinner). You just proved the story wrong.

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!