Most women think they need a lower calorie target to see results, but that’s not always the case. In this episode, I break down what calories actually are, the pros and cons of tracking, and why building awareness around your nutrition matters more than obsessing over numbers.

I’ll walk you through how calorie needs differ for fat loss, muscle building, and performance, plus give you real life insight of what that looks like for me training 5/6 days a week.

If you want to feel better, train harder, and get results that actually last, this episode will help you understand the importance of fuelling your body properly, without extremes.

In this episode, I’m busting some of the biggest fitness myths that might be holding you back, from fasted training and cutting carbs to lifting weights and chasing soreness.

If you're feeling overwhelmed with all the information out there about the 'next big thing' or the 'best way' to do things, then this will help you cut through the noise and focus on what actually works.

In this episode I’m joined by Gemma Holloway, an NHS gastroenterology dietitian and freelance sports dietitian, to break down how nutrition can support your performance, recovery, and overall health, without overcomplicating it.

We chat through practical, realistic strategies you can actually apply to your training, whether you’re juggling work, family life, or just trying to stay consistent thriough the different stages of life.

Gemma also specialises in ultra running and offers flexible support, including one off consultations, so you can get expert guidance without a big commitment.

Find out more at www.ghperformancenutrition.com and find Gemma on Instagram @this_dietitian_runs and @ghperformancenutrition

If you feel like you’re doing everything right but still not seeing progress, then this for you.

In this episode I’m breaking down the most common reasons people get stuck in their fitness journey, and the honest truth behind why results aren’t happening as quickly as you’d like. From impatience and constantly chasing new workouts, to not pushing yourself hard enough in the gym, inconsistent nutrition, and overlooking the basics like sleep, steps, and water. It all matters.

If you’re frustrated with your progress, this will give you the reality check (and motivation) you need. Real progress isn’t a quick fix, it’s about doing the simple things, consistently, even when it’s not exciting.

Who better to have on Joanna: Unfiltered than the person who got me here in the first place. Shona is a Life First Business Coach for online coaches in the health and fitness industry. She's my business coach and she pushes me to do all the scary things, but she 100% has my back for every one of them.

In todays episode, as well as learning about what a business coach is all about, we delve into the world of risk taking and while some people overthink (me), others just go for it (Shona), whether that's a school bleep test, running a marthon or starting a podcast.

You can find Shona on Instagram at Unapologetically Shona.

And don't forget to enter my compeition to win the 'Ultimate Summer Glow up' with 3 months coaching inside my Power Squad. You can enter here - Summer Glow Up

It's the Hyrox de-brief: From pre race build up nerves, to the people watching specatcle, here is the full low down on my first Hyrox solo.

The biggest takeaway? Why it’s so important to do scary, hard things, and how pushing yourself into the uncomfortable builds real confidence that carries into every area of your life. Go and do the scary stuff!!

How important is strength training for women, especially in the peri-menopause era, and what are the actual benefits? What is stopping so many people doing it?

Welcome to Joanna: Unfiltered.

The podcast all about fitness, fat loss and real life, hosted by me, Joanna Wallace.