Show Notes
What have you learned this week? In this episode I'm sharing my learnings from the week, and they all come back to one thing: being kinder to yourself. We talk about celebrating what your body can do, meeting yourself where you're at (even in a low-energy season), aiming for excellence over perfection, learning from people a step ahead of you, and why asking for help is a strength, not a weakness. Takeaways: Celebrate what your body can do Meet yourself where you're at, not where you think you should be Aim for excellence, not perfection Learn from those a step ahead, and lift up those just starting out Asking for help is resourcefulness Your worth isn't tied to your achievements What was your learning this week? Send it to me on Instagram @maireadseoighecoaching.
More from Moments With Mairéad
Halloween sweets, Christmas treats and a calendar full of social events. For a lot of us, this time of year feels like a pause on our goals. It doesn't have to be. In this episode, I'm talking about ditching the all-or-nothing mentality and taking a more balanced approach to the festive season. I share a few personal stories and practical strategies for handling temptation, setting up a supportive environment and eating mindfully, without guilt or shame. And if you do overindulge? I'll show you how to draw a line in the sand and begin again. One sweet does not mean you failed. In this episode Why the holiday season doesn't have to pause your goals Letting go of all-or-nothing thinking Looking at the bigger picture of your eating patterns Spotting your windows of opportunity across the week Setting up an environment that supports you Practising mindful eating and enjoying treats without guilt What to do after an overindulgence How coaching can support you through this season
The scales only show you one thing: how much you weigh. In this episode I break down why the number moves day to day, why it's usually not fat, and how to take the emotion out of it so one morning stops deciding your whole day. Have you ever stepped on the scales after a "good" week, seen the number go up, and felt your whole day shift? In this episode of Moments with Mairéad, I'm talking all things scales. The scales are a tool. They are not a verdict on your progress, your discipline or your worth. We cover: What the scales can and can't tell you (they don't know your muscle from your fat, or whether you're getting stronger) Why salt, carbs and training can all hold water and move the number Why water goes up fast and comes down fast, and how to spot the pattern Why carbs are essential and don't inherently cause weight gain Why chasing a lower number can leave you smaller, softer and weaker, and what to focus on instead How to use daily weights as data and the weekly average as your trend What it means if your trend isn't moving, and how to review your habits without panic How to remove the emotional attachment to the number The goal was never just a lower number. It's building muscle, losing fat, and becoming leaner and stronger, while acting from worth, not for it.
After nutrition, what's the next big needle mover for fat loss? It isn't the hour you've been squeezing into your day and stressing about. It's something far more everyday. In episode three,I break down the four ways your body burns calories (BMR, the thermic effect of food, planned exercise and NEAT) and explains why NEAT is often several times bigger than your workout. You'll also hear: Why strength training still matters, and what it actually does for you Why less than 2% of your week is spent in planned workouts, and where the other 97% goes What the research says about the 10,000 step "rule" Easy ways to move more on the days when the planned walk isn't happening, from parking further away to taking calls on the move A one-week challenge: pick one small thing and stick with it Movement isn't a punishment or a way to earn your dinner. It's one of the ways we look after ourselves. This episode is general education, not medical advice. If you have an injury, a health condition or are postpartum, check in with your health professional before changing how you move. Follow the podcast on Spotify or Apple Podcasts so you don't miss an episode, and tell me what landed with you on Instagram @maireadseoighecoaching.
In this episode, I share my personal journey with food, from being an underfuelled, fussy eater as a child and athlete, to becoming the nutrition coach I am today. I break down my real approach to nutrition, including: Why I coach from a whole-food-first approach (and what that actually looks like day to day) My honest take on calorie deficits, and why crash dieting backfires How tracking with MyFitnessPal can be a tool for awareness, not restriction The fibre-gut-hormone connection, and how it's helped manage PCOS/PMOS Why there's no one-size-fits-all approach to nutrition Whether you're trying to lose body fat, feel more energised, or just build a healthier relationship with food, this episode is full of practical, no-nonsense takeaways. I hope you take value from this episode! Connect with me: @maireadseoighecoaching on all socials Coaching Enquiry Form