The Uneducated PT Podcast - Ep.78 Nicole Chatila Sustainable habits

Episode Date: May 2, 2025

I recently had the pleasure of sitting down with Nicole Chatila, the inspiring force behind Strive Fitness Coaching, for an insightful podcast episode. Nicole is a dedicated health, fitness, and lifestyle coach who empowers her clients to become the best version of themselves through sustainable habits and a positive mindset.Instagram In our conversation, we delved into Nicole's journey in the fitness industry, her coaching philosophy, and how she helps individuals achieve their health goals without resorting to extreme measures. Nicole emphasizes the importance of balance, consistency, and self-compassion in the pursuit of wellness. Whether you're looking to improve your fitness routine, cultivate healthier habits, or simply gain motivation, this episode offers valuable insights and practical advice. Nicole's passion for helping others shines through, making this a must-listen for anyone on their wellness journey. Tune in to hear Nicole's expert tips and inspiring stories that will encourage you to strive for the best version of yourself.

Hello and welcome to the uneducated PT podcast with me, your host, Carlo Rourke. The goal of this podcast is to bring on interest and knowledgeable people from all walks of life, learn a little something from each conversation and for you, the listener, just learn something from each episode. So don't forget to subscribe to the channel, press the box below, show some support and I'll see you on the next episode. Nicole, welcome to the podcast. Can you tell the listeners a little bit about where you're from and what you do for work?

Yeah, thank you so much for having me on. So I'm from Paris, Scotland, just lots. a lot of time in Scotland and I'm a in person PT. I do offer like online coaching as well to my clients just because I do believe that that makes a massive impact to the results and their lifestyle changes and everything like that. And then I do have a few clients like purely online. But yeah, I prefer in person coaching.

I love that just connection and yeah, seeing people each day. Yeah, so that's what I do. I've seen on your on your social media and stuff you do a lot of kind of like community activities and stuff like that. Yeah, yeah, I absolutely love doing that. Because I went away for a bit, like I went away travelling and I went like fully online and I missed it so much. I just miss being around everyone and around the gym members, my clients and like doing

stuff like that because I used to organise like walks and like just different events. So yeah, so when I went away I really missed that. So now I'm trying to make big effort just to get everyone together, whether it's a hike, brunch what else we've got we've got lots of fitness events in that coming up as well

so yeah I'm absolutely loving that so it's just nice to bring everyone together yeah and where you were away in Australia wasn't it

yeah so I was in Australia for a year and then I was in like Southeast Asia for like about four months four or five months

yeah so it was really cool you you missed home did you yeah so I I missed

like, yeah, my life here as well, like, I absolutely loved it. I was wet. I thought it would be a lot more like homesick than what I actually was. Because even like I went, when I went over there, so I travelled about like in a van for a bit. I lived in a car for a bit, like I stayed in like Gold Coast and Adelaide's and all these things.

And when I was in Gold Coast, I joined the sunrise social group. Do you know the, oh, who's it? that runs it. They're like kind of like all over like the sunrise socials. So I started running that. So I was trying to like bring everyone together and we'd go for like beach rocks. We'd go see the sunrise.

You go do brunches like things like that. So it's just nice to just doing that over there. So I did have that kind of like I set on my little like life there. But I kind of missed like my work in a way and like the people here, my coaching and things so yeah so it was awesome like a new experience but it's just it's nice to be back be around the family get the business up and run again and yeah i'm i'm loving it absolutely loving it yeah did you uh so do you think you took a lot of from what you were doing over there and brought it back into your kind of coaching in terms of like the community aspect and stuff like that yeah yeah no

definitely um i think well when i was away i so i did online coaching for maybe maybe like eight months or so like purely online and I I then took a break from it and from like December to until like July or August last year just to actually like take a wee step away and see what is I what to do kind of reflects on like how business was running and things like that so I just had like a bit of a break so that now coming back re-launching things in August I was like right okay things are going to be completely different just like my kind of boundaries and and things like that, we're just going to be slightly different. So I definitely learned a lot in that time away.

And I also, like, I worked in a gym in Burlington in the Gold Coast. So I was around, like, other coaches, and I could see how they were training people. We'd have some really, like, awesome, like, powerful conversations. And I learned a lot from them. So, yeah, I could definitely apply that to my coaching here, which is awesome. And tell me a little bit about your coaching. Like, what are the type of clients that you work with? What are their main issues or struggles?

Like, what do you usually help them with? Yeah, yeah, of course. So I mainly work, so I work with both like male and females. I mainly work with females and it's all about building a health there, like relationships with themselves, with their food, with exercise, just because a lot of them do come to me and they're like, they're on the crazy low calories. They're labelling foods like dude and bads. They're going for like the all or nothing for like all of that. Or they just have little time to themselves because they are busy moms or they've got like busy worklice and things. so I help them build our health and relationship with that and help them yeah to build strength

and just create a better lifestyle just so that they can be better within themselves which then shows up in their family lives their work life and everything like that so yeah I would say that's their kind of like main struggles time and their relationship like food and exercise I'd say yeah and how did you end up in the fitness industry yourself like what does your own fitness journey look like how did you end up here yeah um so i've been in the fitness industry probably about like seven years or like six or seven

years and um it probably started when i was quite young my my dad's always been like into the gym like when he was younger him and his best friend always used to uh like they used to be quite into like bodybuilding and things and then he was like really into sports and that as well growing up um my mum not too much but obviously she supported that so i kind of got quite an in from there. Then growing up, probably when I was about like 15, 16, I then started going into the gym and I just had, yeah, I just had quite an interest in it. I was, I thought it was quite athletic. Great, no, no. I think I almost filled my PE exam from the physical, like from the practice. So, not with theory. They said I only passed because of my theory, which is so embarrassing. I can't capture

ball in that, but I can't lift weight, so that's okay. So yeah, so I probably, it probably started quite young. Got into the gym about 15, 16 and then just from there, I had quite an interest. I then, life's school a little bit early. I then went to university, started my degree in fitness health and exercise, then got my qualifications through there. And then just over the years I've been doing my strength training and everything. for a little while my

like relationship with like food and exercise wasn't the best it was um quite unhealthy anyway it didn't I was probably like coaching people being like okay you should do it X Y Z meanwhile like in my own time and like personally I was a bit like okay this is all gone shit so yeah so I had a bit of a time where that wasn't 100% but then yeah since then yeah we've got to do that

I'm back strength training I then um did my first high rocks this year whoa that's I joined the bandwagon I seen that you did

it was a Glasgow you did wasn't it? Yeah yeah so I did Glasgow because a lot of people from the gym that I coach from now there's maybe like 60 of us like all going down to compete

so it's our gym's like quite you know well known for that. A lot of the other members and that are really into it. So yeah, I would say I've just been doing like all the strength training. I've got through that kind of like tougher period of like the so unhealthy relationship with food and exercise and then yeah, it's brought me to around today. And then with that, I've been able to, sorry. Yeah, no, sorry, go ahead. No, no, I was just going to say just from that and then able to like coach my clients to that as well. Yeah. How do you think you're like, So you've been kind of coaching people for the last seven years.

How do you think, you know, has how you've coached people, has it changed over the last seven years? Is there like things that you used to do when you were, when you were younger that you've kind of changed your perspective or your mind on? Has any, like, how do you think, how do you think how you've approached helping people with their health and fitness has changed in the last seven years? Yeah. I definitely think now I actually know how to like coach like individuals rather than giving like

you know one size fits all like kind of message and asking them better questions I can actually like been just from the experience I'm working with so many different people I know kind of what I feel like their solutions could be and I think definitely like the types of exercises I would do maybe like the training style instead of like trying to cram lots of stuff into one session and doing so many super sets and that it's all about quality over quantity and I like I used to train like that for a while and I was like actually it's well that's about pointless just yeah a few exercises of quality sets and yeah I've gotten better at actually just becoming a better coach actually listening more rather than thinking oh I need to like as soon someone comes to me with a problem okay

here's like 10 solutions, but whereas now I actually listen to them, ask a few more questions, get a little bit more detail. And I can just coach them better and actually learn to work with someone where they're at rather than be like, okay, cool, if you want to lose weight, here's the amount of calories. This is what to do. So yeah, I would just say definitely just listen more and just try to understand like where they're coming from rather than just like, oh, I've seen this before, here's a solution. That's a really good point.

on the, because when you said that, I was just thinking back that that's definitely something that I used to do all the time as a trainer. In my own training and also programming for other people, it was like, I'd have like 10 exercises for like the one muscle group and stuff like that. It's absolutely overkill. And I think, I think as you get older and you get more experienced, you really understand that less is more in terms of, you know, your overall training sessions, the frequency of them sessions but when you're younger you're trying to cram in as much as you can't

think and the more I put in the better yeah genuinely honestly some of the workouts I'd maybe like it'd be like the leg done and have like 12 different exercises this straight into this straight into this and I'm like how I go to do like more than like three or four sets of like one exercise I'm like foe that's that's me done

so I have no idea yeah how I did that before don't know where the energy was coming from. I don't know how to recovering from that. No idea. Yeah. And also, then you also have to think of like,

you know, time commitment for like the client. Like it's like, if you're probably in a like, let's say a mum of tree who might only have like 40 minutes in the gym and you're giving her 12 exercises with like four or five sets.

And it literally would take about two hours to actually complete the entire workout. Yeah. Yeah. Yeah. genuinely. Whereas now I've got clients who maybe they can only get into the gym once a week and then they then do like two to three just like 15 to 20 minute workouts at home.

Just because that like you don't need to do so much for it to be effective. Just doing something, yeah, smaller and often. Yeah. What else do you think that you see clients get wrong or just the general public get wrong about, you know, pursuing a healthier lifestyle? What are some of the common mistakes you see people make that you try to fix? Yeah, I think a lot of people try to do too much too soon. They think they'll maybe come to you and be like, okay, I want to lose it, I want to do that.

And then they try to create this completely different lifestyle, rather than actually looking at where they're at just now and more like simple swaps, like simple tweaks that they can make. And then they wonder why it's not realistic. We can't keep up with that after more than like two weeks. So yeah, I definitely think a lot of people just try to do. too much too soon. That's probably where like that all or nothing approach comes in. Because they're not actually looking at their current life cell, their goals and what's going

to be realistic for them. I'd probably say, yeah, that's the main one. A lot of people then also look at some of stuff you see online. Some of these like crazy workouts or this advice of like you need to eat XYZ to look like this. But that's not the case for everyone. Yeah, I think that's a, that's a, a thing you see online a lot, isn't it? It's like, okay, you know, I eat this and therefore, if you eat this as well, you're going to look like me. And, you know, it's, it's a very kind of, it's easy for, for someone to consume who doesn't really understand the modalities of training and stuff like that. It's like, okay, you know, curry and overnight oats. So if I eat overnight oats, I'll look like them or, you know, they're taking this protein check.

if I take this protein check, I'll look like them. You know, not thinking about, okay, the amount of the years they're training, they're a completely different person with completely different genetics. You know, they might, their frequency of training might be completely different to yours. And like, yeah, I think.

Yeah. But it's, it's, it's, it's, you're not going to kind of educate people through that on a, on a 30 second TikTok real. So they just go for the, the high engagement. Yeah. Yeah. No, 100%.

Because you'll see a lot of it. Like, they'll start a what I eat in a day one and they're like flashing their apps and I'm like well someone at home who's yeah like the busy mum or is brand new to training they're gonna that's not realistic like that is going to take time and who even starts it with that like come on a feel definitely oh here's a flash of the app stop it yeah and then also also as well with them kind of um what I eat in a day things it's like you're basing your calorie requirements off someone who's completely different like they might be you know

they might only need 1,600 calories a day and you might need 2,600 calories a day. So it's crazy to kind of just follow that. So I think that's why, yeah. What else have you learned about kind of what motivates people as a trainer? What do you think are some kind of effective tools that a trainer can use when they're trying to coach their clients and getting them to kind of stick at this pursuit of, you know, training and exercise and a healthy low star. Yeah.

I definitely think about creating like smaller goals so that you can celebrate that along the way. And like what you said in your podcast other day about like this, like the other metrics of success, just like the little little things that they can achieve along the way to this, perhaps maybe they do want to fit into a different dress size or something like that, is looking at what you can actually do each day and each week. and celebrate that along the way. I definitely think that motivates people a lot more.

I definitely know all my clients since then, actually asking them, okay, cool, watch your goal, and then they say that, and then you break it down with them, you're like, okay, why? And what does that look like? How is that going to make you feel? And then what could you do each day? How can we measure that?

I definitely think that actually motivates people a lot more just so that they're not just focusing on this end result on that, I'll be happy when. it's looking at what you can actually do in the short term I definitely think that motivates them a lot more and I've found that helps them to adhere that bit better

Yeah how does that look like in your own life With your own train and like What do you think Like motivates you to keep going And showing up in the gym and training And I know obviously like You know it's essentially tied to your identity now Because it's what you do

It's your workbook Yeah you know even when you were training from from 16 up until now like what what were the what were the little things that kept you going back do you think if you were to reflect on it yeah um i definitely think it's just actually how it makes you how makes you feel like being that able to actually like hold that way and be able to actually feel strong within yourself it's quite good um i definitely think that's all it's kept me good I find that's also something I just look forward to each week.

That's time for me to get the headphones in, crack on. I just have a bit of time to myself. I would say recently, with business being a bit busier, my train hasn't been quite 100%. I've maybe tried to do my training sessions in between clients. But before then, and from today onwards, I'm going to get back to that headphones in and crack on and really smash out that session.

and I definitely think just actually feeling stronger and actually seeing a difference I'm not too driven by like a lot of like ascetic goals like I'm not going to see myself on stage I love my foot too much but just actually like feeling that a little bit stronger and like I mean even like

since coming back from travelling like I maybe lost like three four kilos and all my clothes just felt so baggy And I was just like, oh my goodness, like there's no, no shape to me. Because I'm like, like, naturally, like just genetically, I, I am like a board. I probably look more like my dad than my mum. So for me to train, you just feel better. Like your clothes just fit that bit better. And then, yeah, actually, you know, putting that bit of weight on, clothes are putting better, getting that strength back.

I definitely think that's probably like the main one. Yeah. Yeah, I definitely think, yeah, I definitely think that's what's kind of kind of going. Yeah, that makes sense. perfect sense. Another thing even you said there as well, which I think is an important point to make for people who are listening is that like even when your training's not perfect, like you said, it's like, all right, business is busier at the moment. So therefore training takes a step back or when you're travelling, training takes a step back. And I think like being able to accept that

and know that that's normal, but also still being like, okay, it's not like, I haven't fallen off the wagon or anything like that. It's just like life's a little bit busier. Yeah. Oh yeah. Yeah. So I'm accepting that this gets pulled back. And I think that's if enough kind of people like in the general public kind of had that attitude towards their training and that, oh, you know, I had to bring the kids to school today. I had to go home and cook X, Y and Z. And you know what? I wasn't able to train today. And that's all right. That doesn't mean that like I'm failing and then I'm just kind of not go back. it's like okay can I can I get a little bit in even though it doesn't look perfect I think like it's it's a healthy mindset to have around your train and that it's not like just on or off it's like it's just it's dialed back a little bit and it's dialed forward a little bit yeah yeah absolutely just applying that in perfect action just because yeah things will come up there will be like life happens so you just have to yeah can and work around that and I find like my clients especially like a lot like things do come up and it's just helping them actually understand that as well that you don't have to have to be 100% perfect to still move forward.

So yeah, no, definitely agree. Definitely. What, so obviously we talked about, so like trying to do too much in the gym too early is obviously going to have its negative impacts on probably on your sustainability of what you're doing. What are some other kind of good training practical tips that you would give to someone who's like basically just starting out in the gym?

I would say probably keep it simple. pick like four to six exercises don't and especially for someone like new going like first time going into the gym or so on I would try to just pick a couple exercises and just find maybe

like a lot of space in the gym and or even like jumping a cardio machine first kind of suss out where you're at get used to being in that environment and then I would just pick a spot in the gym bring over a couple of dumbbells and I would perform literally just a couple of

exercises. You don't need to go really heavy, you don't need to do anything crazy. I literally keep it simple and just get used to being in that environment. Usually work between your 8 to 12 reps once that gets quite easy, then increase it. But you don't need to do all these crazy workouts. You don't need to jump about or anything like that. Keep it simple and build on that. See what you actually enjoy. See what you're actually going to adhere to. Because some people will come in and enjoy class it's more than doing strength training or yeah prefer

like a spin class more and it's just fine that what you're actually going to enjoy and what you're actually going to adhere to in the long term so yeah I'm probably yeah advise that to them. For people listening when you say like just pick four to six exercises

to start off with like how would you decipher what exercises that let's say it's for yourself and you're going into the gym and you you only have time to do four to six exercises like how would you decide what what's appropriate to do yeah so i would normally do like some kind of push-pull movement a squat on like a leg exercise something like something like that so that would probably look like doing a squat so maybe a dumbbell like goblet squat where then maybe going into a bent over a roll or perhaps you can get onto the lap

pull-down machine you can maybe see others going on that or you can speak to one of a, hopefully there's some instructors going about, there's some member staff there, and you can, you can just ask, it's totally fine to be brand new. I know sometimes when I step into a new gym and we be like, oh gosh,

like what my do? I've, I've even had to, like, when I go into like pure gym sometimes, like they're massive. So I just go and be like, oh, can you actually show me around? Like, I know what I'm doing, but I just don't know to wear it to this. And it's totally fine. Like, no one is actually judging no one like cares like they do care but like no one's actually going to be like oh gosh look at her

she doesn't know what she's doing um so i would i'd probably try um if like a lot of building or some kind of row or and then i'd maybe do either push-ups or like a shoulder press or something just kind of some form of push movement and then if you can probably some lunges a lot of people do know how to lunge just when they're younger if they've done sports or something um i'd probably probably try to stick with that. Just see how you get on and then yeah, probably over time. Maybe adding an RDL, that's quite a good one.

Love on RDL. And yeah, build it up over time. Yeah, I would say, yeah, those are being my main ones, yeah. Yeah, I think you're dead right. And even touching on that, you touched on kind of jumping on a cardio machine when you get in there and stuff like that. And obviously, for those listening

who might have a little bit of kind of gym anxiety or struggle to get themselves into the gym because they don't feel like they're doing. Obviously, that's, that's really good practical advice. Do you have any other advice for people listening who might have gym anxiety and, you know, struggle to take that first step to get into the gym and start their training journey? Yeah. I would say maybe like reach out someone whether that's like a coach, like an in person PT or if you can go with a friend or like family member, just you've got that extra bit of support because it can be daunting going in yourself.

Or if you can, like, book an induction in any way. I would make sure go in your comfy clothes. It doesn't matter if the output doesn't match or whatever. But you don't want to go in there and feel so uncomfortable already and constantly be, like, picking, like, at your teacher and stuff. And I probably try to write something out, like, before you go in, whether that is something you see online, or you have spoken to a coach, or something or you're listening to this podcast and you've not downloaded these four exercises.

Go in with some form of plan just so you don't go in there and be like, oh crap, right, I'm leaving. You can go in and just try something. Yeah, I'd always say, kind of for everyone in general, sometimes even on the days you don't feel motivated. Give yourself at least 10 minutes. Go in, get moving, get the blood flow and get the heart rate up. Release some endorphins and chance are you're going to be fine after those 10 minutes. So yeah, so I would, yeah, probably see those. Yeah, I completely agree.

Yeah. Yeah. I think, like you said, having a plan going in before you even enter is going to be really important. Because if you don't have a plan going in and then you go in and you see a lot of people and you don't know what you're, what you're going to do. Like, that can really show you off. And I suppose it's like it steps the whole way down. It's like someone who's really suffering. with gym anxiety.

It might be just, okay, get to the door and, you know, do 10 minutes on the treadmill and then leave. And like, that's, that's a win for someone. And for someone else, it might be, you know, going from there to the first machine or for someone else it might be going to the freeway area and getting them four exercises with just a pair of dumbbells and then going home. It's like, but it's just, it's baby steps the whole way, isn't it until you, like, just feel more comfortable in your environment. And I know myself as well, even from being in Australia, I was living in Melbourne for a while

as well. And some of the gyms in there were absolutely massive and I was like a trainer at the time and I was like, I would walk in and everyone's in incredible shape and like I don't care who you are like if you're in a new environment and you don't really know your way around like it literally will happen to anyone.

I know myself I've felt anxious as well. And then you just kind of you go into like you know survival mode of okay what do I know what do I know to do? What feels comfortable? or grab a pair of dumbbells and go to this freeway area. Yeah.

Oh, absolutely. I remember, yeah, I have the exact same experience. The gym that I ends up working in. When I first went in, it's a bodybuilding gym. Everyone's like ready to step on stage and that. And I went and I was like, oh my gosh, I was like, I've not actually trained for months because I've been living in a van and I've not,

I've kind of been in the middle of nowhere. I'm like, oh my gosh, everyone looks incredible. And I think by that time, I'd probably been a training for like, yeah, five, six years. and even I was like, oh God, like, how does it ever work? I think, like, they do have, like, this fancier equipment and maybe the gym that I was training from before. But, yeah, just going in there, just actually force yourself,

just be in that environment. And like you say, going back to kind of what you know, keep it simple, you know to grab the dumbbell or something like that. And just, yeah, keep it simple. You get used to that environment. And then chance are some of them will actually be a lot, they'll probably be quite kind of it. they probably will give you a smile or something like that or just say hi to you and it does make

you feel at ease but definitely initial for anyone it will be a bit daunting yeah yeah yeah it's a matter where you are it's exposure you need to continue to expose yourself to the thing that like that feels a little bit uncomfortable and i think like it's the cost of entry right you have to you have to feel a little bit anxious a little bit nervous because it's a new environment and the more you go in it doesn't matter where in the world or how fancy the equipment or how intimidating it feels. If you do it enough times, you'll end up at ease. Yeah, absolutely.

And it's like, it's the same with anything. So yeah, 100%. Just build up the reps. What are some good nutrition tips that you would give to someone who, you know, is just starting out and wants to eat a little bit healthier, but also wants to lose a little bit of a bit of body fat? Like what are some common mistakes you see that you would try to kind of stare people away from making so that they can make the price?

progress that they want to make. Yeah, I would say I have seen a lot of people think, oh right, okay, I'm going to lose weight, I'm going to eat it, how's it, I'm going to cut out all the, all the foods that they really enjoy. Perhaps they are slightly more indulgent, perhaps

they are slightly higher fat or higher sugar and they think, okay, and it's cut off the whereas what I would say is actually let's sit down, look at what is you enjoy, and what little swaps can we make? Can it just be going for the lower fat option of a cream or cheese? be the sugar-free version of a fizzy drink or instead like four biscuits it's going to have two.

Look at what is your currently consuming and what little tweaks you can have, what little tweaks you can make. And then look at can you keep kind of structure to at least two to three meals throughout the day or even three to four meals and have a source of protein in each. Chances are that is going to make you feel that a little bit fuller. It's going to mean that you're having substantial meals rather than just like a coffin, slice of toast or like a little belgrade a bar grabbing something on the got and like things are like it's not going to fill you up so then you then wonder why in the evening you're then like overindulging

and you can't stop snacking so let's keep structure to at least two three meals or even three to four meals and have a source of protein in each and just make subtle changes look at what you can include rather than what you can remove and I find that yeah that probably makes the biggest difference to them yeah I completely agree with that I always like using the phrase that be a pencil with your diet, not an eraser. It's like, what can you add in versus what you can restrict and make out? Because, you know, things get, things get pushed out as a byproduct. If you're like, if I'm adding more protein and I'm adding more fiber, I'm adding more

vegetables to my plate, it's like, I'm essentially going to feel full and satiated. And, you know, I'm also getting all these nutrients that I need into my diet. And I'm probably like pushing away things that are probably a little bit more higher in calories or not making me feel as great as a byproduct without, you know, having these kind of strict food rules that I can't have them. Yeah. Yeah, yeah, absolutely. And, you know, what I would all say is don't feel like you need to like skip it on social occasions as well. Like for like all my clients, I always encourage them to go out for meals

and go to the pub, like go and do these things. But just look at, I've just been aware of what is you're consuming. What like, what can you, what, well, swaps can you make? And that'll definitely make the biggest difference. that, yeah, don't feel like you need to completely change a diet or completely get rid of your social life for that. You can absolutely do both. It's just about making subtle changes that can make the biggest difference, I'd say. Yeah, well, I think if you do it that way

where you kind of hide away in your room, afraid to consume excess calories, you don't actually, or you might lose the weight you want while also becoming absolutely miserable, but you don't learn anything. So the minute you actually, yeah, the minute you leave your house and you start living your life again, you're going to run into the same problems

because you haven't learned to navigate you know social outings and you know calories and you know food being around us all the time so I suppose that's that's the job of a coach is to actually instead of just giving someone a meal plan and say blindly follow this it's like let's coach you through these situations

so that you can actually continue to have a life while also pursuing weight loss or pursuing health because like it shouldn't over it shouldn't consume your everyday life it's there to complement your life. Yeah, absolutely. 100% agree. Because, yeah, I don't, like,

I don't give meal plans to my clients. I do, like, exact what we'd said about looking at what is there, yeah, what is there, like, currently consuming. And just, yeah, going from there, learn the behaviours, be out with your friends and actually learn to just say, actually, no, I'm not going to have that extra bit of cake or something. And it just, yeah, you build evidence within yourself. Like, you can do that.

You can, yeah, you can make those things like that. their choices. Yeah, and I like that word build evidence as well because it's very true. It's like I always get what I have a client and, you know, they've gone out on the weekend and enjoyed themselves or went to a party or whatever it is. And they've also been kind of training all week and they've been, you know, hitting their targets. And then they come in on the Sunday or the Monday and they're like, oh, I'm still seeing progress. And they're almost shocked that they were able to do both things. And I was like, that is the evidence that you need that you, you, you can have a life and also achieve your healthy fitness and weight loss goals.

Yeah, I 100% agree. Yeah, I've heard that so many times that, yeah, like your clients come in in the new week and I actually enjoyed that. Yeah, I did actually say yes and doing that because sometimes that, like, saying yes to that, like extra cake or that, like, can be like does actually align with your values, it aligns with your goals. So it's just also like hearing them be able to do both and just, yeah, building that health of a relationship.

So it's really rewarded. I like also when you spoke about values there. What do people need to understand about, you know, pursuing their goals, pursuing weight loss, while also kind of keeping their values in mind. Like what do people need to know about values when it comes to weight loss or when it comes to their health and fitness goals? Yeah, I would definitely look, like when they initially come to it

and they say their goal on that, I would definitely look into that, like look deeper into that. because a lot of the time when people say, oh, I'll lose weight, okay, like, let's dig deeper than that. Does that actually mean you just want to feel that little bit more confident? Do you want to actually have that bit more energy? Do you want to just feel that a little bit happy? Like, what does that actually mean?

And then looking at, okay, to achieve X goal, what is that going to require a view? What, like, what are you going to prioritize? What are you going to say no to? Like, what does that actually look like? How is that going to make you feel? and then just looking at like day to day okay what can we do to make sure

all your actions actually align with that yeah definitely just break it down and try to find that deeper meaning rather than kind of okay cool I want to lose me I want to do it X, Y Z actually dig deeper into that can a reason why

yeah I completely agree with that and it's like it's why you have to almost like you almost have to question a client when they come in to work with you of like, all right, you want to lose weight. Well, why do you want to lose weight? And like, they've never actually asked themselves that question either. They're like, well, because why wouldn't I want to lose weight?

It's like, no, but why do you want to lose weight? And they're like, I want to feel more confident. I'm confident to do what? To, you know, I don't know, go out with my friends. I say, why is that important to you? Because, you know, I enjoy spending time with them and I want to be, you know, present when I'm with them and I want that connection with them. And then it's like, okay, so maybe a value of yours is like connection, it's friendship.

Or like, can we make sure that weight loss enhances this rather than takes away from it? And you stay in a home, you know, not going to the birthday party or not going out with your friend because you're trying to lose weight when, in fact, you were trying to lose weight so that you can actually enjoy a night out with your friend more. So like you're sacrificing the thing that you want for the thing that's supposed to get it. So you're like you're missing the forest for the trees in terms of what you actually want for your life. Because, you know, weight loss is just a tool to enhance your life. And we have to find out in what way do you want your life to be enhanced. Yeah.

Yeah, I 100% agree. Definitely. Because, yeah, you don't want to, yeah, set at the school and then can just be tunnel vision until you achieve it. There's a lot of things to kind of sell it and enjoy along the way. Yeah. Yeah, definitely. Is there anything in the fitness industry? that you see that you don't like

that kind of bothers you or makes it more difficult for you to coach clients? I think probably when you show online like people kind of like labelling foods like I know like a lot of clients in mind like oh I've been bad this week I've eaten actually eaten good this week or they see that online

these are good foods and stuff I definitely think that kind of yeah that builds on that kind of unhealthy their relationship with food and feel like they do need to label it. Whereas actually, no, it's just a case of some are more nutritious, some are less nutritious. I definitely think that kind of that labeling.

And then, yeah, I definitely think that would kind of be the main one. Yeah, I'm not... It's a big one because it's like you're just polarising things, whether it's like, okay, you can't have sugar because sugar does this or you can't have fats because fats do this. you can't have carbs because it's carbs do that and then we're constantly looking at the singular food or the singular ingredients

rather than the nuanced conversation around what you can and can't have in aspects to what you want to achieve. Yeah, yeah, no, absolutely. Yeah, definitely say that probably what bothers me in both most about the fitness industry or like what you see online.

I also think that kind of a lot of people selling the like oh like work online and like you can do that from it where it's so easy or like how people getting into the industry think oh it's just quite easy it's like an easy job it's a fun job like it does require a lot I think you definitely see that but that's why they're yeah like in terms of like trainers and that there's such like a high turnover rate just because people don't actually know what they're getting themselves into like they don't know what requires them to run their business to actually look after your clients, look after yourself and everything.

So I definitely think that's kind of, they're just selling that differently online, or even the, I'm not the biggest fan of like the false, like, messaging and things like that and pushing for like all these like, yeah, like fake messages, just trying to get people in the door, but not actually caring about the client. And it's more just like about money. I definitely think about that one.

I think trainers fall for the same thing. that to the general public do. Like the general public, a lot of times who are desperate to lose weight will fall for gimmicks because they're desperate to lose weight. So it's like, oh, you can lose 10 pounds and 10 days doing X, Y and Z. And it's like, oh, that sounds great.

I'm going to do that. And I think trainers in the same aspect in terms of their professional businesses, like someone sells them the dream that, oh, yeah, you can make this amount of money working from your laptop in Dubai, do or X, Y and Z. And again, it's like nobody,

nobody's going to sell the hard work, even though the hard work is kind of part of the process. Yeah, absolutely. Yeah, it definitely is those, like, false promises. Because I actually set, like, trying to sell to someone like, oh, you're actually just going to feel like, instead of losing the X amount of weight so quickly,

you're going to feel more energized. They're like, okay, cool, but that's, that's what I'm going to make my dress. It's not, it's not a very, it's not a very sexy marketing. games. No, no. But it's like, it's then when people then, for some people, when they then do buy into that, that's when they'll then start to feel those things. But yeah, like things like that don't sell. So I definitely think, yeah, the false promises and, yeah, just like the labelling, I would say. But yeah, trainers and clients definitely do fall for that. Because everyone

does want a quick fix. Not everyone does want to be like, okay, cool. When I sign up, it's actually going to take you like one to two years. Yeah. Like people want to know like within six weeks, okay, I want to look like X, Y, Z. So yeah, which is quite unfortunate, but it is very normal. I think, yeah, nowadays, that is sold. There is always like a quick fix. If you want something, like, even if you're buying something online, I can arrive by the next day. There's not, like, you don't actually have to wait for something anymore. Yeah, we want, we want instance results all the time. I know myself as well, if I realized, when I started.

if I realised how much work I'd be doing and how long I'd be doing it for, I probably would have just been like, nah, I'll do something else. But then you get into it and you enjoy it. Yeah, 100%. Because it's like, yeah, it's actually a lot more rewarding.

It's a lot more fulfilling rather than just actually just fall for that quick fix or just having to then just work under someone. Or yeah, yeah, I definitely agree. What do you think you've learned about yourself from coaching for something? seven years. I definitely say that I

know now that I like I generally do care like about my clients and I sometimes will put well a lot of the time put that like in front of like my health not my health but like I make them quite high priority and and yeah

everything I kind of think about day to day and the actions I take and stuff it is kind of with them in mind. I would definitely say, there's a lot. I think there's a lot. Can you ask a question again? I'm trying to say.

I'll ask it in a different way. So if you could go back and give yourself, if you could go back and give yourself advice from, you know, when you started out, your coaching profession, what advice would you give yourself? Yeah. I would say

just enjoy yourself continue to say yes to as many opportunities as you can don't don't fall for like don't just purely focus on work I would say definitely make sure

you still have a social life make sure you do still have your other interests which is something I found before I then moved away I was very much that like I was a ton of vision didn't have my social life anymore didn't have too many hobbies. I was kind of just work, work, work.

I didn't even see my family much. So I'd say definitely make sure you prioritise that as well. Yeah. Enjoy, like, enjoy everything because you're not just here to work. Like, yeah, it's great when your clients are doing well, but you can also do well while you still have a life, while you still have other interests. You've got more to chat, but you've got more things to, yeah,

kind of go and experience. So, yeah, probably just keep saying yes to as many opportunities. is and still make sure you've got a life. You're not purely your job. I sent out like a email on that yesterday and it's just you're not, that's not purely your identity. Well, yes, a lot of it is, there's still more to you. You're still a human and just, yeah, don't forget that. As much like, it's an awesome thing to do. Just don't get wrapped up and just work. There's a lot more to it. Yeah. And I think, again, like it's so funny. All them, all that them pieces of advice, that we would give to a fat loss client needs to be taken for the trainer as well.

I'm like, we'll tell a client, all right. Yeah. Like, yeah, your weight loss goals are obviously important and they're important to you, but they're not everything and you need to also say yes to other things in your life while pursuing it. And yet then we'll go home and be like, okay, I need to focus on work, work, work and nothing else matters. Yeah.

Yeah. Yeah. Oh, 100%. But it's like, it is all from a good place. but like it can yeah it can be quite detrimental sometimes and I think yeah

if we want to show up like as the best coaches as like yeah and can just live your best life you've got to do those things and actually take on yeah our own advice

and still make time for that it doesn't matter how busy you may be with other things still yeah still make time for that yeah definitely so how would you define a good life for yourself then what does it what does it

What does a good life look like to you? I would say, well, at the minute, like, I try to, well, since coming back, I try to take, like, Friday evenings and weekends off so that I can pack up the car. I can bugger off and go camping. I can go hiking. I can sell, like, I can go paddleboard, like, all this stuff. I think it's being able to spend a lot of quality time with your friends and family and even so just doing things that you enjoy.

and yeah making time for that making sure you are still appreciating a lot of things bloody love a good sunrise, a sunset so see sometimes like when I'm driving for it oh it makes my day so like things like that like obviously that probably is a good life I don't feel like I need like I don't need millions to be happy

like you get me a good sunrise it's stunning that's my day mate I feel fulfilled and I definitely think yeah appreciate the small things and yeah you'll feel successful yeah I would think what else is a good life

just so genuinely wake up and feel fulfilled like I'm really grateful that everyone around me who I've made an effort to actually be around everyone I want around is kind of who I want around me they're all making feel fulfilled

like all my clients and that I don't wake up like in it anymore and that God I've got to do this today like you wake up and out fuck yeah what an awesome day I'm grateful like that I would say yeah that's probably

definition of a good life to me you genuinely can wake up and feel fulfilled it's not just by how much money you're getting in the bank and you can appreciate those little things rather than trying to find something yeah really significant to feel that

if that makes sense and I also think the fact that you live in Scotland and you have access to lots of good hikes and stuff like that obviously helps yeah

oh it's amazing it is amazing yeah just to have that yeah all that around you and just to feel part of a community I know you're quite big on that as well just to yeah

just be involved with other people and experience all these amazing things with other people bring people together and just know you're you're making an impact I definitely think that's yeah, definitely sure, good life.

Yeah. And I also think, like, we spoke about values there even a minute ago. And, like, I think when you're training, stay healthy and fit so that you can actually enjoy them things even more, without actually, like, struggling to, you know, get up the mountain or to go paddleboard or whatever it is. Like, that can kind of feed into your training as well. I know I brought a group up kind of one of the biggest kind of mountains around us on Saturday. And, like, they'd been training for, like, the last year. and like some of them are, it was the, it was the toughest challenge that they ever did. But like they wouldn't have been able to do it maybe a year ago if they hadn't put in that training. So you get to experience a lot more things as well.

So I think that's something that people kind of forget when you're like pursuing training or fitness or weight loss or just general health is that it helps you to experience things better and to just be more present. And actually, like you said, enjoy the little things, enjoy the little moments and be quite content and quite peaceful with your life. Yeah, absolutely. So yeah, I forgot to say that earlier. That is also like a reason why I like to continue to train. Just so you Jane do feel fit enough to be like, okay, cool, someone wants to like, yeah, go for height, cool, I'm there. Someone wants to go for a run somewhere or cycle, cool, I'm there. Like you can, yeah, you generally can just experience a lot more. And yeah, there's so much out there to see and do and everything. And our health is really important to actually be active enough to be able to. to do so. Like that is, yeah, it's so powerful. And I'm the exact same. On Sunday, I took, like, a group of clients up one of our hills here. It's not quite my nose, just short of my know. And one of the ladies, that was her first time ever doing, like, a, like a proper help. She'd maybe be done, like, one's, like, slightly closer, but this is her first time doing that. And she was buzzet. It was so awesome. And then all of us then went to a cafe after. And we were

chatting for hours and it was just awesome just to see that like we did that we got up and we were in the car park for at 8am on a Sunday morning and it's just nice to see yeah people experience it be part of that which is yeah absolutely awesome be part of all these milestones in people's lives and for them okay maybe they don't maybe not like I know like people don't think of us as much as we think of them but it's just it's so awesome to just be part of that be part of their journeys yeah So yeah, it's so cool. So yeah. And I think the facts that you're aware of that and that I'm aware of that,

it's like, it's like the more you get into fitness, the more you realise that there's a lot more to fitness than just fitness. And it can bring a lot of, it can bring a lot of things to the table that like benefit your overall well-being and life. Yeah. Yeah, oh, 100% agree. Because it's just, yeah, you feel a lot more fulfilled. you can experience all these awesome things out there.

Yeah, definitely. Nicole, you spoke about sending out an email the other day. If people wanted to kind of follow up on the work that you do or wanted to get in contact with you or anything like that, maybe in terms of coaching or maybe just some general advice from the things that we spoke about today, where can they follow up to get in contact with you? Yeah, yeah, of course.

So you can find me on Instagram. and Facebook just is just at Strive Fitness Coaching and then when you go on to there my emails and everything are on my link there or you can go onto my website it is just wwwstrivefinishcoaching.com Thanks for watching if you like that episode

and you want to see more content like this make sure you're subscribed and I'll see you on the next one