THRIVE COACHING PODCAST

This week on The Thrive Coaching Podcast, Tara is joined by the thrive coaches for another packed Q&A episode. The team catch up on their weeks first, from a pull-up workshop and a festival to a Galway hen party, before getting stuck into your questions.Then we get into your questions, and this week’s lineup is a good one. We’re covering how to stay on track with calories before social events, what to do about snacking cravings, how to stay in a deficit when your partner eats way more than you, and how to build consistency when motivation fades. We also get into whether you can drink too much water, plus how to know when to push through a 6am session and when to take the extra sleep as a mum.If you’ve been wondering whether you should be calorie banking before a big night out, why you’re so hungry before your period, or whether you should be taking creatine, we’ve got you this week. Questions are open every Monday inside the Trainerize app, so drop yours in and we might answer it on the next episode!📲 Follow us:Instagram — @taragfitInstagram — @thrive.onlinecoachingTikTok — @taragfittYouTube — @taragfit💬 Work with us:👉 Apply for 1-1 Coaching: https://thrivebytg.com/thrive-method/👉 Join the Thrive Method Waitlist: https://the-thrive-method.comQuestions Answered This Episode:How do I stay within my calories when I have social events a few weeks away?Can you drink too much water?How do I stop snacking when I get strong cravings?How do I speed up recovery?How do I stay in a deficit when my partner has different goals and eats more than me?What fitness items should go on my birthday wish list?How do I improve my sleep hygiene and actually get 7 hours a night?What are your best meal prep tips?Should I increase my calories in the lead-up to my period?What are easy camping meals and snacks with only a cooler and a portable stove?What mode should my Garmin be on during a workout?Does it matter if I can’t do the gym plan in the exact order?How do I manage my food when I travel for work and can only eat out?Should I be taking creatine?How do I stay consistent when motivation fades and avoid the all-or-nothing mindset?As a mum of a toddler and a baby, how do I know when to push through a 6am session and when to take the extra sleep?🔔 Submit your question for next week’s episode inside the Trainerize app every Monday. The more questions you submit, the better we can tailor the coaching to exactly what you’re struggling with!#ThriveCoachingPodcast #ThriveWithTara #FatLossForWomen #CravingsHelp #SnackingTips #CalorieDeficit #SleepHygiene #MealPrepIdeas #PeriodHunger #CreatineForWomen #MotivationVsConsistency #WomensFitness #OnlineCoaching #HealthyHabits #ConsistentToChristmas #FitnessPodcast

Questions asked by Thrive clients:What do you think of beef isolate as a protein source instead of whey? Is it okay to have protein powder every day? (Eva)I'm on track all week, then the weekend undoes it. How do I enjoy nights out, dinners and drinks without the guilt or losing my progress?How do I stay on track when my routine changes, like holidays, travel, or going back to work or school?Why do I get sweet cravings and snack so much in the evenings, and how do I stop the "sugar makes me want more sugar" cycle?I'm always 10–20g short on protein. How do I hit my target without relying on powders and bars, especially on meat-free days?I've no time to cook after work. What's a realistic meal prep routine, and what meals are worth repeating every week?My weight hasn't moved in weeks but I feel stronger in the gym. Is that normal, and how do I stop the scales messing with my head?How does my cycle affect my hunger, cravings, energy and the scales, and should I adjust anything around my period?When I'm sleeping badly or feeling run down, how do I manage my hunger and energy, and should I still train?

This week on The Thrive Coaching Podcast, Tara is joined by Niamh for another packed Q&A episode. They kick things off with a catch-up on meal prep hacks, swapping your carb source to make the same meal feel new, and why there's still 76% of the time before Christmas to stay consistent.Then we get into your questions, and this week's lineup is a good one. We're covering how to choose running shoes on a budget and stay safe on dark evening runs, whether cutting your rest time between sets is a good idea, and how to actually build community in a new gym. We also get into the lower belly pouch after pregnancy, what's training and what's loose skin, plus how to stop overeating when you're running on no sleep, eating out tips, and what to do when a back injury takes the gym off the table.If you've been wondering why you're ravenous after a bad night's sleep, whether you can train your way out of a lower belly pouch, or how to stay consistent when life gets busy — we've got you this week. Questions are open every Monday inside the Trainerize app — drop yours in and we might answer it on the next episode!📲 Follow us:Instagram — @taragfitInstagram — @thrive.onlinecoachingTikTok — @taragfittYouTube — @taragfit💬 Work with us:👉 Apply for 1-1 Coaching: https://thrivebytg.com/online-enquiry/👉 Join the Thrive Method Waitlist: https://the-thrive-method.comQuestions Answered This Episode:* What running shoes should I buy on a budget for Couch to 5k, and what outerwear works for dark, cold evening runs?* Will I still have access to the workouts and app after the programme finishes?* Is it bad to reduce rest time between sets if I'm tight for time?* Can you recommend a class-based gym in Sydney with a good community feel?* Can I train my abs like upper and lower days to target a lower belly pouch, and should it be trained differently after pregnancy and surgeries?* How do I stop overeating when my sleep is bad?* What are your tips for eating out?* With a back injury, should I push through little bits in the gym or just focus on steps?🔔 Submit your question for next week's episode inside the Trainerize app every Monday — the more questions you submit, the better we can tailor the coaching to exactly what you're struggling with!

This week on The Thrive Coaching Podcast, Tara is joined by THE THRIVE COACHES for another packed Q&A episode. The girls kick things off with a nutrition round: weekend meals out, a very unplanned hangover, and why performance goals mean eating more food.Then we get into your questions, and this week’s lineup is a good one. We’re covering how to add protein to your soup without adding loads of calories, whether creatine makes you hold water, and how to cope when the gym is busy as anything. We also get into the big one: when to end a deficit, and why waiting until January to start again might be the reason you keep yo-yo dieting.If you’ve been wondering whether to push through or move into maintenance, how long to wait before stepping on the scales after a holiday, or why the number on the scales hits you so hard emotionally, we’ve got you this week. Questions are open every Monday inside the Trainerize app, so drop yours in and we might answer it on the next episode!📲 Follow us:Instagram — @taragfitInstagram — @thrive.onlinecoachingTikTok — @taragfittYouTube — @taragfit💬 Work with us:👉 Apply for 1-1 Coaching: https://thrivebytg.com/thrive-method/👉 Join the Thrive Method Waitlist: https://the-thrive-method.comQuestions Answered This Episode:Would it be better to try and maintain your deficit for another 2/4 weeks after this challenge or move to maintenance? Would love to start another programme then in January.It’s soup season! Love having soup for lunch but find there aren’t huge amounts of protein with just the soup. What are some ways to add more protein without adding too many calories? Would adding a sandwich work?I have been taking creatine supplements recently, but I’ve heard mixed reports! Is it beneficial or can it make you hold water weight?How to cope with overwhelm when the gym is busy af?I was on holiday at the weekend and really enjoyed myself but I definitely wasn’t on track. I’m afraid to step on the scales, how long should I wait so my mental health doesn’t take a big hit?How do you decide when it’s time to end the deficit?🔔 Submit your question for next week’s episode inside the Trainerize app every Monday — the more questions you submit, the better we can tailor the coaching to exactly what you’re struggling with!

This week on The Thrive Coaching Podcast, Tara is joined by the THRIVE COACHES for another packed Q&A episode.Then we get into your questions, and this week's lineup is a good one. We're covering how to use resistance bands when you're working towards your first pull-up, whether you should start heavy and work down or start light and build up, the best alcohol choices when you're in a fat loss phase, and how to keep your progress going once the 8 weeks are over. We also get into the one we all relate to: what to actually do when you're hungry and the urge hits.If you've been wondering which band colour you should be using, how to keep your results going after the programme, or how to make tofu taste good, we've got you this week. Questions are open every Monday inside the Trainerize app. Drop yours in and we might answer it on the next episode!📲 Follow us:Instagram — @taragfitInstagram — @thrive.onlinecoachingTikTok — @taragfittYouTube — @taragfit💬 Work with us:👉 Apply for 1-1 Coaching: https://thrivebytg.com/thrive-method/👉 Join the Thrive Method Waitlist: https://the-thrive-method.comQuestions Answered This Episode:When using resistance bands to start doing pull-ups, should I try different colours and strengths to see what helps most, or use a specific strength? And what's the best way to set it up: looped around the top bar, or across where the barbell would sit?What are the best alcohol choices?Is it better to start with a heavier weight and go down, or start lighter and work your way up?Does having clients motivate you to go to the gym, or hold you accountable?How can I maintain my progress after the 8-week programme?Can we keep the app… please?Tofu recipe please. Trying to like it!When you're hungry, how do you control the urge?🔔 Submit your question for next week's episode inside the Trainerize app every Monday. The more questions you submit, the better we can tailor the coaching to exactly what you're struggling with!

This week on The Thrive Coaching Podcast, Tara is joined by THRIVE COACHES for another packed Q&A episode.Then we get into your questions, and this week's lineup is a good one. We're covering how to stay motivated when you're 12 weeks into tracking and starting to get sick of it, how to handle the mental side of the scales spiking mid-programme, whether you really need to track your veg and tomato-based sauces, and whether going over your protein target is something to worry about. We also get into the big one: how long you should wait before worrying that the scales aren't moving.If you've been wondering whether you can eat too much protein, why your weight jumped when you've been doing everything right, or what we actually order at Nando's in a deficit, we've got you this week. Questions are open every Monday inside the Trainerize app. Drop yours in and we might answer it on the next episode!📲 Follow us:Instagram — @taragfitInstagram — @thrive.onlinecoachingTikTok — @taragfittYouTube — @taragfit💬 Work with us:👉 Apply for 1-1 Coaching: https://thrivebytg.com/thrive-method/👉 Join the Thrive Method Waitlist: https://the-thrive-method.comQuestions Answered This Episode:How do I stay motivated when I've been tracking calories for 12 weeks and I'm starting to get sick of it?How do I deal with the mental effects of my weight spiking during the programme?I haven't been tracking my veg like peppers and spinach, or sauces like passata and chopped tomatoes. Is this ok?Should I be monitoring if my protein goes over my target? Does eating too much turn into fat or carbs?After how long should I start worrying that I'm not seeing the scales drop?What are your favourite brands for gym wear?What's one fitness habit that makes the biggest difference long-term but most people overlook?I'm considering 1-1 coaching after this. Roughly how much does it cost, and is there a minimum time you have to join for?What's your go-to Nando's order in a calorie deficit, and your just-for-fun order?🔔 Submit your question for next week's episode inside the Trainerize app every Monday. The more questions you submit, the better we can tailor the coaching to exactly what you're struggling with!

Questions asked by THRIVE clients:I'm feeling a little lost on the structure of my workouts. I train at home with dumbbells and bands, and I enjoy live/video workouts to follow and keep me engaged. Any suggestions on programs or structure?How long should you do a gym programme for — 3 months, 6 months? And how do you know when you're ready to change it?For the gym sessions, does the order of exercises matter? Sometimes I pair exercises from different sets together because of equipment or space availability.When submitting weights in the app, do you submit your total weight or the weight of the dumbbells you're using?What is/are your favourite muscle group(s) to work on?Is it better to stick at loads of reps with a lighter weight, or a couple of reps with a heavier weight? How does progressive overload actually work?Does the weight in kg you lift make a big difference to how quickly you lose fat or tone up, or is it more about it getting harder each time? If you want to be lean but sculpted, should you keep the weight lower with more reps, versus lifting heavier if you want bigger muscles?How do I know I'm training for the body type I want? Progressive overload means I'm doing fewer reps — what does that mean?Motivation is low — how do I keep it moving? And what's your best advice for when you lose motivation to keep going?I struggle to plan my workouts because sometimes I wake up hit with absolute exhaustion — different from just "can't be bothered." On those days I listen to my body instead of pushing through. Would you recommend front-loading your week so you're safe to push sessions back if this happens?How do I deal with the lack of desire to get my steps in? I've tried podcasts, calling a friend, bringing my dog — none of it seems to help.Any tips for managing steps in winter with dark mornings and evenings, especially during the work week? Lunch walks aren't an option, and during my 9-to-5 I average 2-3k steps. I'm already getting up every hour for a few steps.Is it beneficial to know all three main macro goals for weight loss? I've got it roughly estimated in MyFitnessPal, with my protein goal set.Is it bad to have a Diet Coke in the evening instead of reaching for a sweet treat? I know ideally I should drink water, but is this okay for fat loss overall?My partner is constantly snacking on crisps and treats in the evening, which is really tempting even when I've had my own treat and I'm not hungry. I've spoken to him and he's totally supportive and understands, but I feel guilty that I'm controlling what he eats when he's not on a fat loss phase. How do I navigate this?How long do clients stay on Thriving? I'm loving it — my coach, the help, and I've seen massive changes in my weight but also my routine, habits and commitment to myself. The accountability is really pushing me. Is it usual to stick with it long-term, more than a year? Or is the goal for clients to become more independent and move on?

Questions asked by THRIVE clients:Is there something you ate in a calorie deficit so much that you can’t stand it now?How to find the balance between making progress while also recovering from injury?When injuries should I be reducing calories if my activity is also reducedTips for socialising / nights out when in a fat loss phase?Should I be aiming to do all four workouts at least once a week?How many calories should I be aiming to burn in the gym sessions that you have given.I’m going over my protein goal by 10-20g during weekdays and slightly under on the weekend, is this ok?How do I figure out maintenance caloriesI really love the thought of incorporating daily mindfulness and becoming a journal girlie. No matter how much I try to stay focused, I find it really difficult and my mind goes elsewhere or I feel like my journal entries are pointless. What tips would you give to someone who’s trying to really get into it for the first time, and what helped you stick with it in your day to day life?If you’re not hungry at all but you still haven’t hit your protein or calorie count for the day, should you still eat in the evening (after dinner)? Also what would be your recommendation on the latest you should eat each day? Soz two questions in one lolAny tips on how to do lunges properly. I am shaking every where!I am going over with my protein by 30/40g but am still within my calories - is this ok? Or will it affect my fat loss phaseHow do I manage staying on track and feeling burnt out (not burnt out from this but just life stuff haha)How should I stay on track when someone else cooks my meals and it’s a big ask to request they weigh out everything they cook ?If I’m making a dinner for 5 dinners in 1 batch, what’s the easiest way to enter this in? As I weighed each ingredient and then divided by 5 which was so much effort. Surely there is an easier way?

This week on The Thrive Coaching Podcast, Tara is joined for another packed Q&A episode.Then we get into your questions, and this week's lineup is a good one. We're covering how long a fat loss block should actually run (and whether you need rest in between), the mindset shift from chasing "skinny" to genuinely accepting your body, and what's really going on with evening snacking and sweet cravings — even when there's nothing in the house to reach for. We also get into how to fit steps into a jam-packed 7-to-5:30 workday when your lunch break isn't walkable.If you've been wondering how to know when to push through a tough week versus giving yourself grace, how to train around a back injury without losing progress, or how to stop a "bad day" spiralling into "I've blown it" — we've got you this week. Questions are open every Monday inside the Trainerize app — drop yours in and we might answer it on the next episode!📲 Follow us:[Instagram — @taragfit](https://www.instagram.com/taragfit/)[Instagram — @thrive.onlinecoaching](https://www.instagram.com/thrive.onlinecoaching/)[TikTok — @taragfitt](https://www.tiktok.com/@taragfitt)[YouTube — @taragfit](https://www.youtube.com/@taragfit)💬 Work with us:👉 Apply for 1-1 Coaching: https://thrivebytg.com/thrive-method/👉 Join the Thrive Method Waitlist: https://the-thrive-method.comQuestions Answered This Episode:* Should we be using electrolytes for hydration?* Steps to start accepting your body when you keep chasing "skinny" instead of health and strength* How long should a fat loss block be, and is rest needed in between?* Training tips while recovering from a lower back injury without re-aggravating it* Managing the mindset around reshuffling your week under stress — when to push through vs. ease off* NEAT energy: running vs. walking steps* Is conditioning beneficial for every goal — fat loss, muscle building, maintenance?* Training fasted vs. eating before a morning session — does it matter?* How to not feel overwhelmed by the whole program* Hitting your calories but still hungry — how to stay disciplined without overdoing it* Fitting steps into a 7am–5:30pm workday with an unwalkable lunch break* Planning a "sweat treat" into your week without it derailing you* Daily step target vs. weekly average — is 12,000 non-negotiable every day?* Dealing with running out of motivation every time you start something new* Bouncing back from a bad day of food or a missed workout without the "I've blown it" mindset* Best ways to stop evening snacking, even with no treats in the house* Running while in a calorie deficit for weight loss — good idea or not?* Podcast recommendations for mindset and positive thinking* Re-motivating yourself when you hit a rut and stop feeling like following the plan* Skipping tracking on holiday while staying mindful — and jumping back in after* Is form the priority when lifting, especially when form slips late in a set?* Navigating a weekly work lunch tradition without it derailing your goals* Stepping away from emotional/stress eating and managing cravings across your cycle* How to curb a sweet tooth that hits hard after lunch and when stressed* Craving sweet food all day after a sweet breakfast — even a protein-forward one🔔 Submit your question for next week's episode inside the Trainerize app every Monday — the more questions you submit, the better we can tailor the coaching to exactly what you're struggling with!

This week on The Thrive Coaching Podcast, Tara is joined by the coaches for another packed Q&A episode.Then we get into your questions, and this week's lineup is a good one. We're covering how to handle judgement from people around not joining in on sweet treats or meals out, practical ways to improve your sleep, and how to stay motivated when you're having an off day. We also get into what actually flipped the switch for us as coaches to become consistent — and it's not what you'd expect.If you've been wondering how to break free from feeling like you're always in a fat loss phase, how to cut back on drinking without losing your friends, or what to eat before an early morning gym session — we've got you this week. Questions are open every Monday inside the Trainerize app — drop yours in and we might answer it on the next episode!📲 Follow us:[Instagram — @taragfit](https://www.instagram.com/taragfit/)[Instagram — @thrive.onlinecoaching](https://www.instagram.com/thrive.onlinecoaching/)[TikTok — @taragfitt](https://www.tiktok.com/@taragfitt)[YouTube — @taragfit](https://www.youtube.com/@taragfit)💬 Work with us:👉 Apply for 1-1 Coaching: https://thrivebytg.com/thrive-method/👉 Join the Thrive Method Waitlist: https://the-thrive-method.comQuestions Answered This Episode:* How do you deal with judgement for not getting sweet treats or meals out with people?* What are some suggestions for better sleep?* How do you stay motivated on an off day?* What do you recommend eating before early morning gym training?* What switch flipped in our brains as coaches that made us so consistent?* How do I get out of feeling like I need to always be in a fat loss phase?* How do I reduce my drinking when I feel pressure from friends?* What do you say to yourself when you can't be physically bothered?🔔 Submit your question for next week's episode inside the Trainerize app every Monday — the more questions you submit, the better we can tailor the coaching to exactly what you're struggling with!