The science of fat loss isn't complicated, but it's often made harder or more confusing than it needs to be.

In this bonus episode, give you 5 fat loss fundamentals to stick to that make the whole process less confusing.

We go over the biggest things that contribute to weight loss and the most common mistakes that slow progress and how to approach weight loss in a way that supports your training, energy, and long-term health.

You don't need a new trend or fad, just the things we know work and some support along the way.

In today’s episode, we cover:

• What a calorie deficit actually is
• Calories and why restriction backfires
• Hunger and fullness: why hunger cues are so important
• Why protein matters, especially for women
• How strength training supports sustainable fat loss
• How to get out of the endless diet cycle for good

The episode is ideal for anyone starting the gym or a fat loss journey and wants a solid place to start with clear, calm direction and a long term strategy.

Many women fall into black and white thinking with training, food, and health, either you give 100% or give up.

The evidence is clear that this all-or-nothing approach leads to inconsistency, burnout, and poorer long-term results, yet it's something we are all guilty of in our day to day lives.

In todays episode, Emma and Laura break down why creating your own scale is far more effective than aiming for perfection or hitting that 100%, especially when life, hormones, stress, energy, and injuries all get thrown into the mix.

We cover:

• What black and white thinking actually looks like in training, nutrition, and everyday life
• Why consistency beats intensity for long-term strength, health, and body composition
• How to use a 0–100% scale to get better results and make progress
• How flexible thinking improves adherence, confidence, and results over time
• What progress really looks like when you zoom out beyond a single workout or week

This episode is for anyone who feels stuck in cycles of going all in, falling off, and starting again.

The goal isn’t lowering standards. It’s building an approach that actually works in real life, supports your body, and keeps you moving forward even on the harder days.

Starting exercise for the first time or getting back after a break or injury can feel daunting.

Whatever stage you are at, the approach is the same: gentle, gradual, and focused on what feels right for you.

In this short episode, we guide you through what to expect in your first weeks:

• How to find your focus, figure out realistic goals and set one intention for the next 6 weeks
• Why feeling stronger beats chasing numbers on the scale
• What we expect from you to get the most out of your membership
• Why having an open mind and good communication is the key to success
• What you can expect from us: coaching, support, structure and no judgement
• Soreness and DOMS: What to expect and how to manage it in those first few weeks

This episode is for anyone who feels nervous, unsure, or hesitant about returning to exercise. A lot of the time the hardest part is getting through the door. In the episode we give you a gentle, practical guide to starting movement confidently and safely, no matter your starting point.

Today Emma and Laura sit down to hear Sarah’s story. It's one many women will relate to. Years of dieting, no real relationship with exercise, cared to walk into a gym and a fear of failing or not belonging.

In this honest conversation, Sarah shares how she moved through the discomfort and why training and looking after herself is now simply part of her life.

We talk about:
• dieting for years, constantly feeling restricted and how to overcome this
• never exercising and believing the gym “wasn’t for her”
• the fear of joining a gym class and not being able to keep up, how strength & bloom changed this for her
• how showing up anyway changed her confidence and self-belief
• finding balance with nutrition without rules, guilt or extremes
• staying consistent with training and food while travelling
• past experiences of being offered diet pills and how her mindset around health has completely shifted

This episode is for any woman who’s tired of dieting, feels intimidated by the gym, or thinks consistency means perfection. Sarah’s story shows that confidence, strength and balance are built through practice.

Whether you are away for long periods of time, travel for work, don't live near a gym or just struggle getting into sessions, this episode is for you. Laura & Emma sit down with long term client Dawn to talk all things travel & consistency.

Dawn shares how she’s continued to build strength, stay consistent, and feel connected, all without being physically in the gym. Before she moved to France, keeping up with sessions was something she was anxious about but 2 years later she's maintained her strength and as a result is feeling stong & confident in herself.

We unpack:

• How Dawn maintains strength and progress while travelling
• What an online program involves
• The mindset shift that makes consistency possible anywhere
• Staying motivated and connected even when you're away
• Why flexibility, not perfection, is the key to long-term results

A fun, honest and relatable conversation that proves you don’t need perfect conditions, just the right plan and support.

For more information about our online programming & accountability, email hello@andbloom.uk or,
Join our 6 Week Kickstarter in Dorking or Godstone www.andbloom.uk

UPFs are everywhere — but so is the fear.

In today’s episode, Emma and Laura break down the science, the scare tactics, the bias in documentaries, and what actually matters in your day-to-day diet.

We unpack:
• what “ultra-processed” really means
• where the fear comes from, and what’s exaggerated
• the difference between UK and US food regulations
• how fear-based nutrition harms your mentality
• what balance really looks like for normal, busy women

A calm, practical and much-needed conversation to help you feel more confident in your food choices — without the guilt.

Today we’re joined by Aileen to break down what each method offers, why women over 30 benefit massively from combining both, and how to choose what your body needs.

We discuss:
• the strengths and limits of Pilates
• why strength training becomes essential as you age
• how the two together boost confidence, posture, mobility and metabolism
• the mindset shifts women need around exercise “rules”

If you want to feel stronger, more mobile and more connected to your body — this episode will help you understand how both forms of movement work together.

Before you set another New Year’s resolution, pause.
Most goals fail because they’re built on pressure, perfectionism and rules, not on who you are or what truly matters to you.

In this New Year special, Emma and Laura walk you through:
• what actually makes goals stick
• why values matter more than outcomes
• how to stop repeating the same January cycle
• a simple reflective exercise to help you shape your 2025 vision

If you’re ready to build a year that feels meaningful, grounded and aligned, this episode will set the tone beautifully.

Sign up to our goal setting workshop here

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