Catherine Cares - by Catherine Kerr Fitness
50 episodes - English - Latest episode: 16 days ago -Answering client questions and topics; discussing all things fitness, health and well being; and the occasional special guest!
Thanks for listening.
www.instagram.com/catherinekerrfitness
www.catherinekerrfitness.com
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Episodes
Ep 42. Enjoy the damn holiday while navigating your goals!
July 01, 2024 17:11 - 18 minutes - 17.5 MBI talk you through ways I help my clients approach their diet and exercise during holidays while not falling totally off track with their goals. Follow or subscribe to be notified each time a new episode is published. Apply for coaching here
Ep 41. How to know if you're lifting heavy enough
June 24, 2024 13:56 - 25 minutes - 23.4 MBClients I work with, regularly struggle to know when to increase the weight they're lifting but still want to make muscle and strength gains. It's perfectly normal to feel unsure or cautious especially when you're reasonably new to training or worried about hurting yourself. In this episode I'll guide you through some key things to look out for, reassure you and offer actionable tips to try out. I also talk about what to do if you're training at home. Apply for coaching here
Ep 40. How Ultra Processed Foods can be Good for You
June 22, 2024 05:00 - 34 minutes - 32.1 MBHere are some of the things I cover in this episode. What are ultra-processed foods? Classifying levels of processing. Are they bad for you? Can food processing be a good thing? Should you limit UPFs? What about my daily protein bar? Meat substitutes. Food and health. Vegans and vegetarians and UPFs. For more content visit my Instagram page: @catherinekerrfitness
Ep 40. How ultra processed foods can be good for you
June 21, 2024 05:00 - 34 minutes - 32.1 MBHere are some of the things I cover in this episode. What are ultra-processed foods? Classifying levels of processing. Are they bad for you? Can food processing be a good thing? Should you limit UPFs? What about my daily protein bar? Meat substitutes. Food and health. Vegans and vegetarians and UPFs. For more content visit my Instagram page: @catherinekerrfitness Ready for support with your fitness goals and solid accountability? Apply for coaching here
Ep 39. Intermittent dieting and diet breaks
June 09, 2024 17:33 - 21 minutes - 19.7 MBWhat you need to know about intermittent dieting (cyclical dieting) and diet breaks. The benefits. Is it worth it? When and how I use diet breaks with my clients. If you're ready for help with my coaching, apply here.
Ep 38. Why are you overeating? And why it doesn't make sense to slap a plaster over a leak.
May 28, 2024 15:25 - 10 minutes - 10.1 MBStruggling to stick to your targets? Feeling like you're going round in circles with your diet? Convinced you're broken? Before you jump on another restrictive diet, listen to this. Here is a BONUS quiz for you to find out why you're overeating. If you're ready for help with my coaching, apply here.
Ep 37. Use this tool if you're low on willpower and motivation
April 17, 2024 14:37 - 26 minutes - 24.1 MBI talk you through my tried and tested auditing tool so that you need to rely less on willpower and motivation, in order to reach your fitness goals. If you're ready for help with my coaching, apply here.
Ep 36. Q&A: Glycemic index vs satiety, and feeling vs seeing progress
April 12, 2024 17:37 - 31 minutes - 28.9 MBCatherine answers questions from 1-1 client check ins. Are low glycemic index foods more satiating? View the GI vs satiety chart I made, here. Why is it that I can feel progress but it’s hard to see it? If you're ready for help with my coaching, apply here.
Ep 35. Are check ins really that useful?
March 29, 2024 14:07 - 23 minutes - 21.5 MBWondering what check ins are and how they'll help you make progress towards your health and fitness goals? I share with you my thoughts, experiences and my clients' thoughts. Apply for coaching Follow or subscribe to the podcast so you never miss a weekly episode.
Ep 34. Why did the scales go up? And what you can do about it to be successful with fat loss
March 17, 2024 15:56 - 40 minutes - 37 MBDo you give up every time the scales don't do what you want them to do? This one's for you! I see people give up on their fat loss goals all the time because the scales have gone up. I talk you through reasons the scales have done the opposite of what you'd hoped. I give you a pep talk and help you figure out what to do next. No more giving up. Enquire about coaching Follow or subscribe to the podcast so you never miss a weekly episode.
Ep 33. You ghosted me… but it’s okay - 10 reasons you’re not doing the work yet
January 16, 2024 21:03 - 21 minutes - 20.1 MBSo, you applied for coaching then disappeared. This podcast is to reassure you that I don't take it personally. It'll help you work out why you aren't doing the work... yet. Want my help? Apply for coaching Follow or subscribe to the podcast so you never miss an episode.
Ep 32. The reason you're overeating - and how to fix it
January 08, 2024 08:50 - 17 minutes - 16.4 MBThere are many reasons you might be overeating, listen up to see if this is THE reason for you! And then find out how I have successfully coached 100s of my clients to do to overcome post Christmas overeating, and overeating at any other time of year. Want my help? Apply for coaching Follow or subscribe to the podcast so you never miss an episode.
Ep 31. Sustainable Food Choices Explained: Dr. Hannah Ritchie on How our Food Choices Impact the Environment
January 02, 2024 07:37 - 55 minutes - 51.3 MBOn today's guest episode I get to talk to the brilliant Dr. Hannah Ritchie and pick her brain on the topic of food choices and the environment. Her hotly anticipated book, Not the End of the World is available to pre-order and is out on 9th January (US) and 11th January (UK and elsewhere). In the podcast we cover all of this and more: Hannah's book release - Not the End of the World. The overall impact our food systems have on the environment. Cow burps. Changes you can make to your d...
Ep 31. Dr. Hannah Ritchie on How our Food Choices Impact the Environment
December 29, 2023 08:49 - 55 minutes - 51.3 MBOn today's guest episode I get to talk to the brilliant Dr. Hannah Ritchie and pick her brain on the topic of food choices and the environment. Her hotly anticipated book, Not the End of the World is available to pre-order and is out on 9th January (US) and 11th January (UK and elsewhere). In the podcast we cover all of this and more: Hannah's book release - Not the End of the World. The overall impact our food systems have on the environment. Cow burps. Changes you can make to your d...
Ep 30. How to return to exercise after illness
December 19, 2023 05:00 - 21 minutes - 20.1 MBHello! Today, I help you cover: The worst parts about being unwell. How to respond to being unwell. How to navigate your nutrition and your return to exercise. Some important guidance around Covid. Link to the BMJ's guidance on returning to exercise following a mild case of COVID-19. Apply for online coaching here. Spaces are limited.
Ep 29. DOMS - almost everything you need to know about delayed onset muscle soreness
December 13, 2023 22:09 - 17 minutes - 16.6 MBI’ll tell you almost everything you wanted and needed to know about DOMS (delayed onset muscle soreness)… and maybe even a few things you didn’t realise you needed to know. Including: What DOMS is What the symptoms of DOMS are Is DOMS good or bad? How to avoid DOMS How to make DOMS go away quicker And when DOMS becomes a problem Apply for coaching here. Spaces are limited.
Ep. 28. 5 fat loss mistakes you might be making
December 12, 2023 18:54 - 12 minutes - 12 MBHere are 5 common fat loss mistakes I see people making, and how you can fix them. If you're still unsure, this is what I help people overcome - apply for coaching here
Ep 27. Changes in body image and body dissatisfaction around your menstrual cycle
December 05, 2023 12:42 - 7 minutes - 6.65 MBI talk to you about what body dissatisfaction is, how it might change along with your menstrual cycle, and some things you can do to help you feel better about your body at those times. If you want some support with your goals, apply for coaching here.
Ep 26. Resistance training tips for when you're short on time
December 04, 2023 21:15 - 12 minutes - 11.5 MBOne of the biggest reported barriers to exercise is a lack of time. So, in this episode I cover 7 key points to consider when you are short on time and want to do a decent muscle building workout. If you want me to programme for you, Apply for coaching here.
Ep 25. How to stop self sabotaging
December 01, 2023 14:41 - 19 minutes - 18.1 MBToday's episode is inspired by a client question: "Why do I self-sabotage? Time and time again. What actually happens when my mind switches into that "don't care" mode and why do I let it happen?" Here are the self sabotage journal prompts. Apply for coaching
Ep 24. Busting the Menopause Belly
November 21, 2023 10:00 - 18 minutes - 17.4 MBToday's episode was inspired by a client question: "Does good nutrition really bust the meno belly?" Apply to work with Catherine here. Find Catherine on Instagram (DM "I'm ready" for info on coaching).
Ep 23. What is 1-1 Coaching with Catherine?
October 30, 2023 09:04 - 30 minutes - 27.9 MBHow 1-1 coaching will help you and what it looks like. What you can expect to get as part of the coaching service, and a bit about Catherine, her experience and her coaching values. Apply to work with Catherine here. Find Catherine on Instagram (DM "I'm ready").
Ep 22. What you need to know about maintenance
October 13, 2023 10:36 - 43 minutes - 40.7 MBIn this episode I cover: What is maintenance? Why diets fail... What successful dieters do How to move to maintenance Expectations Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
Ep 21. Why you don’t need to be perfect to make progress
October 02, 2023 10:34 - 19 minutes - 17.6 MBProof against perfectionism Ways to challenge perfectionist thinking Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
Ep 20. How to overcome self limiting beliefs
September 24, 2023 05:00 - 18 minutes - 17 MBAll about what self limiting beliefs are, how to spot them and how to start overcoming them. Including some helpful journal prompts you can take away with you. Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
Ep 19. What you should and shouldn’t do around your period - diet and exercise
September 11, 2023 12:57 - 30 minutes - 55 MBGuidance on how you can go about adjusting your training and nutrition around your menstrual cycle. What does the research really tell us and why does personal experience matter so much? Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
Ep 18. Have you left it too late? Is it possible to grow muscle and get lean in the perimenopause?
June 12, 2023 05:00 - 26 minutes - 24.4 MBIf you think it's too late to start building muscle or losing fat, think again. This episode is inspired by a question from one of my amazing clients. Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
Ep 17. How your unwanted behaviours serve you - something I’ve learned from therapy
May 25, 2023 15:49 - 11 minutes - 10.3 MBToday's topic episode I talk to you about something I've learned in therapy; a reason why you may know what to do but just can't seem to do it! And I leave you with three very helpful questions that you can ask yourself. P.s. I am not a therapist but I can help you to get out your own way and achieve your health and fitness goals. Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on ...
Ep 16. Q&A - Easter chocolate, “why are lateral raises so hard?”, and calculating calories when dining out.
March 24, 2023 18:22 - 52 minutes - 48.4 MBI'm here to answer my fabulous clients’ questions, including: Curing your sweet tooth Mini eggs! Six packs and the cost of fat loss Is lifting 5 times a week too much? Another type of creatine, oh no Lulls in training and how to motivate yourselfShould you do a warm up? Lifting straps for gripWhy are lateral raises so hard?Calculating your calories when dining out Follow me on Instagram, drop me an Email or WhatsApp to get in touch. Apply to work with me here. Be sure to subscribe...
Ep 16. Q&A - “why are lateral raises so hard?”, Easter chocolate, and calculating calories when dining out.
March 24, 2023 18:22 - 52 minutes - 48.2 MBI'm here to answer my fabulous clients’ questions, including: Curing your sweet tooth Mini eggs! Six packs and the cost of fat loss Is lifting 5 times a week too much? Another type of creatine, oh no Lulls in training and how to motivate yourselfShould you do a warm up? Lifting straps for gripWhy are lateral raises so hard?Calculating your calories when dining out Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this e...
Ep 15. Creatine - everything you ever needed to know!
October 31, 2022 05:00 - 36 minutes - 34.2 MBI’ll tell you everything you ever wanted and needed to know about creatine… and maybe even a few things you didn’t realise you needed to know. Including its benefits, the risks, how it actually works, how much you need to take, what type and more. I even bust a few myths. Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
Ep 14. Here's what successful clients do...
October 20, 2022 10:57 - 29 minutes - 27.6 MBIn this episode I outline ten of the key characteristics, mindsets and behaviours that I have noticed when working with clients who are successful. This might just be the push you need to get started on working towards your goals. Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
Ep 13. Ways to navigate the bank holiday weekend and your food
June 02, 2022 11:54 - 15 minutes - 14.5 MBAhead of the bank holiday weekend, I discuss a few things you may want to place emphasis on when it comes to managing your energy intake. I talk about: Slowing down Food choices Drinking water Avoiding restriction And more! If you have any more questions after listening to this episode, you can message me directly on Instagram, drop me an Email or WhatsApp. Apply to work with me at my website here. Be sure to subscribe, like, rate and share this episode. Catherine x
Ep 13. Ways to navigate the weekend and your food
June 02, 2022 11:54 - 15 minutes - 14.5 MBAhead of a bank holiday weekend, I discuss a few things you may want to place emphasis on when it comes to managing your energy intake. I talk about: Slowing down Food choices Drinking water Avoiding restriction And more! Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
Ep 12. Body Image with Robyn Spice Therapy
June 01, 2022 18:04 - 52 minutes - 48.9 MBOn today's episode I chat with Robyn Spice who is a cognitive behavioural therapist & psychotherapist. We share our insights and knowledge on body image including: what is body image? CBT linking emotions, behaviours and thoughts body dysmorphia and aesthetic goals when to stop fat loss holding onto values our own experiences of dieting I'll be happy when... self compassion we have 6000 thoughts a day and more! You can find Robyn on Instagram @RobynSpiceTherapy Want results and ...
Ep 11. It has been a while but I'm back
April 21, 2022 17:14 - 7 minutes - 7.33 MBWe are back on the podcast game and it's spruced up with a nice little intro! Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
Ep 10. Tips to help manage emotional eating (and Quorn chicken nuggets)
August 22, 2021 02:10 - 20 minutes - 19.2 MBI'm back, with some useful tips that you can implement to help you manage emotional and boredom eating! The difference between emotional eating and binge eating. How you can seek professional help for binge eating. Taking a pause, avoiding judgement, replacing Hunger checking The Hunger scale (visualise the scale) Urge surfing Quorn nuggets and the shipping forecast For help with binge eating visit BEAT's website HERE. Want results and want to feel supported? Apply for coaching I...
Ep 9. Gym-timidation - how to feel less afraid in the gym
March 28, 2021 11:54 - 30 minutes - 28.6 MBWelcome to this topic podcast where I chat through GYMtimidation. What is gym-timidation? Actionable tips on how to feel less afraid in the gym Ways to re-frame the environment How gym pros might help others feel more comfortable Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email. Catherine
Ep 8. Q&A - strength vs endurance, principles of training, progress and varying reps
March 20, 2021 16:09 - 27 minutes - 25.1 MBWelcome along to another client Q&A. I've some cool topics to discuss in this episode and they all link quite nicely! Principles of training Specificity Reversibility Progressive overload Varying reps Strength vs endurance Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
Ep 8. Client Q&A - strength vs endurance, principles of training, progress and varying reps
March 20, 2021 16:09 - 27 minutes - 25.1 MBWelcome along to another client Q&A. I've some cool topics to discuss in this episode and they all link quite nicely! Principles of training Specificity Reversibility Progressive overload Varying reps Strength vs endurance If you have any more questions after listening to this episode, you can message me directly on Instagram, drop me an Email or WhatsApp. Apply to work with me at my website here. Be sure to subscribe, like, rate and share this episode. Catherine x
Ep 7. Taking the pressure off and 'progress isn't linear'
March 08, 2021 15:45 - 29 minutes - 27.7 MBA couple of topics I wanted to touch on and some thought processes that you might find useful when it comes to re-framing success and failure. Sometimes the best thing to do is take the pressure off! Goldilocks and the three bears Define success and failure Find a threshold for success with imaginary drawing pins! Self compassion, shame and self belief Don't forget you're in the middle of a pandemic Happy international women's day <3 Want results and want to feel supported? Apply for...
Ep 6. Morning workout nutrition
February 17, 2021 21:25 - 21 minutes - 20.3 MBSecond client Q&A. This week I've one question to answer so I decided to go into some depth in it, supported by a few images in an Instagram post. Pre-morning-workout nutrition strategies High glycemic index foods A little bit on protein considerations How to choose a strategy that works best for you And a dog barking in the background Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me direc...
Ep 5: Client Q&A - smoothies, supplements, snacks, tracking and much more
February 10, 2021 02:15 - 56 minutes - 52.1 MBMy first Q&A in which I answer some awesome questions from client check-ins. It's a long one today! Included: Standard terrible chat from me My latest challenge Smoothies, supplements and snacks Tracking food and some limitations Adding more training Push and pull Sleep hygiene I'm running 5k (or more) every day for a month to raise money for the charity LGBT Youth Scotland and to raise awareness as part of LGBT History Month. If you'd like to make a small donation to the charity, y...
Ep 5: Q&A - smoothies, supplements, snacks, tracking and much more
February 10, 2021 02:15 - 56 minutes - 52.1 MBMy first Q&A in which I answer some awesome questions from client check-ins. It's a long one today! Included: Standard terrible chat from me My latest challenge Smoothies, supplements and snacks Tracking food and some limitations Adding more training Push and pull Sleep hygiene Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email...
Ep 4: Positivity
January 31, 2021 18:05 - 21 minutes - 19.5 MBToday I wanted to talk about adopting a positive mindset. Included is some terrible chat from me about houses burning down, grizzly bears, ice cream vans and garden sheds. Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.
Ep 3: Does drinking more water help you lose fat?
January 28, 2021 17:12 - 14 minutes - 13.1 MBToday I go in deep (no pun intended) on the topic of water and fat loss misconceptions. Increasing energy expenditure Substituting high calorific drinks Sipping water with a meal Thirst or hunger The real health benefits of water Monitoring hydration status Easy strategies to increase fluid intake Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop...
Ep 3: "I'm drinking more water, why am I not burning more fat?"
January 28, 2021 17:12 - 14 minutes - 13.1 MBToday I go in deep (no pun intended) on the topic of water and fat loss misconceptions. Increasing energy expenditure Substituting high calorific drinks Sipping water with a meal Thirst or hunger The real health benefits of water Monitoring hydration status Easy strategies to increase fluid intake If you have any more questions after listening to this episode, you can message me directly on Instagram, drop me an Email or WhatsApp. Apply to work with me at my website here. Be sure t...
Ep 2: Apple cider vinegar - should you take it?
January 25, 2021 03:35 - 22 minutes - 20.6 MBToday I go in deep on the topic of apple cider vinegar and also briefly discuss what to look out for when people or companies claim to have a supplement that supposedly helps you reach your fitness goals. I look at the evidence around apple cider vinegar in relation to: Fat loss Blood cholesterol Blood pressure Hyperglycemia and insulin resistance Diabetes and atherosclerosis Acid reflux Neurodegenerative diseases Now you can make your own informed decision on apple cider vinegar. ...
Ep 2: Apple cider vinegar, what the evidence tells us
January 25, 2021 03:35 - 22 minutes - 20.6 MBToday I go in deep on the topic of apple cider vinegar and also briefly discuss what to look out for when people or companies claim to have a supplement that supposedly helps you reach your fitness goals. I look at the evidence around apple cider vinegar in relation to: Blood pressure Blood cholesterol Weight management Hyperglycemia and insulin resistance Diabetes and atherosclerosis Acid reflux Neurodegenerative diseases Now you can make your own informed decision on apple cider ...
Ep 1: An Introduction to Catherine Kerr Fitness
January 24, 2021 19:02 - 8 minutes - 8.26 MBWelcome! In this introductory episode I chat a little bit about what I do, my background and the benefits of online fitness coaching vs face to face personal training. Want results and want to feel supported? Apply for coaching If you have any more questions after listening to this episode, you can message me directly on Instagram or drop me an Email.