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I’m so excited to share today’s episode because it’s something so many of us can relate to—feeling stuck in an all-or-nothing fitness mindset.
Meet Joan! She’s 45 and has been struggling with a common challenge: she’s either fully committed to her workouts and healthy eating, or she falls off the wagon entirely when life gets stressful. Sound familiar?
In this episode, I’ll be guiding Joan (and you!) through how to break free from the all-or-nothing mindset and make fitness a sustainable, enjoyable part of life.
Together, we’ll dive into:
Understanding the all-or-nothing mindset: Why it keeps you stuck and how to finally let it go.Redefining what health means: It’s not just about fitness and food—it’s about creating balance in all areas of your life.Simple strategies for lasting change: How to build healthy habits on a strong foundation, so they become effortless.If you’ve ever found yourself going in circles with your fitness routine, this episode is for you. Joan’s journey will resonate with so many, and I can’t wait for you to listen.
Click play and let’s dive in!
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Are you feeling overwhelmed, constantly on edge, and like anxiety is taking over your life? You’re not alone. In this episode, I’m talking about how anxiety can make us feel stuck, and today, we’re diving into Emma’s story.
Emma, at 50, has always managed stress well, but recently, her anxiety has become unmanageable. It’s affecting her sleep, mood, and daily life. She’s heard that exercise can help, but even the thought of starting a new routine adds to her anxiety—sound familiar?
I’m going to walk Emma (and you!) through practical ways to ease anxiety and build healthy habits that won’t add more stress. Together, we’ll explore how to calm your mind, create routines that work, and stop feeling overwhelmed by trying to do it all at once.
We’ll cover:
Why Anxiety Feels Overwhelming: And how it affects more than just your thoughts.Taking Control with Small Steps: Simple, effective ways to reduce anxiety without adding to your stress.Building Routines that Stick: How to start slow, feel calmer, and take back control.Grab a cup of tea and hit play—it’s time to break free from the grip of anxiety and start feeling strong and in control again!
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In this episode, we’re addressing Rachel’s struggle with the relentless cycle of dieting.
At 43, Rachel has tried every diet from keto to intermittent fasting, only to find herself stuck in a loop of weight loss and gain, leaving her feeling like a failure. As a busy mum of two teenagers, balancing work and home life, Rachel feels overwhelmed by the constant pressure to follow restrictive diets and is yearning for a healthier, more sustainable approach to well-being.
I’ll be guiding Rachel through a process of self-discovery to uncover the reasons behind her dieting habits and what a truly healthy lifestyle means to her.
We’ll discuss practical tips and key areas to focus on to break free from the diet mindset and embrace a more balanced, enjoyable way of living.
Join us as we explore:
Understanding Dieting: Why Rachel has been caught in the cycle and how to shift away from it.Redefining Health: What does being healthy mean for Rachel beyond food restrictions?Sustainable Changes: Practical tips and key focus areas to help let go of the dieting mindset for good.Click play and let’s dive in!
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In this episode, I’m helping Siobhán with a personal struggle that many of us can relate to: body image.
Siobhán has worked hard for years on accepting herself and has made impressive progress in her fitness journey.
Despite this, she continues to feel disappointed with her appearance in photographs and mirrors, struggling with frequent body-checking and self-doubt.
I’ll be guiding Siobhán through understanding what body acceptance truly means and offering practical tips to overcome the inner critic that often holds us back. I’ll explore effective strategies to shift focus from appearance to overall well-being and progress.
Tune in as we dive into:
The true meaning of body acceptance and its importance for a healthy mindset.Practical steps to challenge and silence the negative self-talk.Tips to foster a positive relationship with your body and appreciate your progress.Join me as I work through these challenges and share insights that could help you on your own journey to self-love and acceptance.
Click play and let’s dive in!
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Do you often feel exhaustion gets in the way of you becoming fit and healthy?
Do you feel this holds you back from making any progress and finding a healthy routine?
Karen is 48 and feeling the challenges of menopause, balancing a busy job, raising an autistic teenager, and managing a thyroid issue. Though she wants to stay active and healthy, exhaustion and fear hold her back from starting.
Join me in today’s podcast episode, where I’ll be helping Karen work through this.
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Feeling overwhelmed and struggling to get out of bed in the morning?
You’re not alone!
Meet Claire, a 43-year-old full-time worker and mum of two, who’s facing the same challenges. Her mornings are chaotic and she’s caught in a cycle of stress, poor self-care, and feeling stuck.
In today’s episode, I dive into Claire’s story and explore practical steps to help her—and others like her—reclaim their mornings and start the day on a positive note.
Tune in to find out how Claire can turn her mornings around and find the energy and joy she’s been missing. If you're struggling with your own morning routine, this episode is for you!
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Do you find it tough to pick yourself back up after a setback or when a challenge comes your way? Do you often feel like you’re failing at something and just want to quit?
Michelle, a 41-year-old married Mum of two (her daughter is 10 and her son is 6), is scared to start her fitness and health journey because of intense feelings of failure from past experiences.
She knows she needs to shift her mindset from being skinny to being healthy and to appreciate the changes she sees in her health, not just what the scale says.
But that deep fear of failure is stopping her from even starting.
Michelle does the occasional workout at home and goes for walks, but she’s so far from where she wants to be that she’s finding it terrifying.
Join me in today’s podcast episode, where I’ll be helping Michelle work through this.
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In today’s episode, I’m chatting with you about late-night eating, something that held me back for years and a problem our Thriver Community has asked me to discuss on the podcast today.
Do you struggle with late-night eating? If yes, this one is for you!
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I’m so excited about today’s episode because we’re tackling something HUGE—something that could be the missing piece in your fitness journey.
We’ve all been there, trying our best to stay on track, but somehow, we keep slipping up. What if I told you there’s one key thing you need to master to stop this cycle? That’s right—one thing that can make or break your success, and it’s probably not what you think!
In this episode, I’m going to;
reveal the crucial mindset shift you need to finally stick to your fitness and health goals;
how to stop self-sabotage;
how to stay consistent, and actually enjoy the process—
…no more starting over every Monday!
If you’re tired of feeling stuck and ready to break free from the endless cycle of setbacks, this episode is for you. Don’t miss this one—it could be the game-changer you’ve been waiting for.
Click play and let’s dive in!
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Falling off track with your fitness routine can be frustrating, but it's never too late to get back on track.
In today’s episode, "How to Get Back on Track After Falling Off Your Fitness Routine," I’m sharing
Effective Strategies for Rebuilding Momentum: How to Set Realistic and Achievable Goals:The Power of Self-Compassion and AccountabilityWhether you’re getting back on track after a short break or a long hiatus, this episode is packed with tips to help you reignite your motivation and achieve your fitness goals. 🌟
Click play and let’s dive in.
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🎙️ New Podcast Episode! 🎙️
🏋️♀️ The Easiest Way to Get Fit Over 40 – No Gym Required!🏋️♀️
Struggling to stay fit? In Episode 219 of the Jessica Cooke Podcast, I’m sharing my top tips for getting fit after 40 without ever stepping foot in a gym! 🌟
In this episode, you’ll discover:
✅ How to get fit at home
✅ Smart ways to mix strength and cardio
✅ How to fit fitness into your busy schedule
Say goodbye to gym anxiety 💪✨
Don’t forget to like, share, and subscribe for more fitness tips and inspiration!
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Do you ever feel like you’re stuck in the endless loop of dieting, calorie counting, and worrying about what the scales say? Let’s change that! In this episode, I’m breaking down the real reasons why these approaches aren’t working—and what you should be focusing on instead.
✨ Here’s what you’ll discover:
🚫 Why dieting and calorie counting are keeping you trapped, and how to finally break free.🛑 The truth about ditching the scales—stop letting a number define you and start feeling empowered.💪 How to prevent your metabolism from slowing down as you age, with simple habits that keep you strong and energised.💭 The role of identity in your fitness journey—and how shifting how you see yourself can change everything.🎯 Why the all-or-nothing mindset is holding you back, and how to embrace progress over perfection.Click play and let’s dive in.
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Why did you end up back at square one? You were so motivated at the start—what happened? Why are you here again?
Does this sound familiar? Sometimes, what we think is holding us back isn’t what’s really holding us back.
When we become aware of what’s truly going on, we can move forward and make real progress.
In today’s episode, I’m sharing with you 8 common mistakes that can sabotage your fitness and health goals. Click play, and let’s dive in
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What would it mean for you to not be so stressed out? Stress is a thief. It robs you of your life. It steals your chance at fun, peace, laughter, and happiness.
It stops you from enjoying the people you love and makes you unhealthy. It keeps you shackled to your unhealthy habits and makes embedding healthy habits almost impossible.
In today’s episode, I’m sharing my top 10 tips for finding freedom from that stress. You know what happens when you reduce your stress? It becomes easier to get fit, healthy, and strong. Click play, and let’s dive in!
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Do you feel anxious often?
I used to be so anxious that I would have panic attacks.
That feeling of not being able to breathe is horrible. I let anxiety and fear take over for a long time. I let them dictate how I felt and I let them make my decisions and I allowed them to control the actions I would take.
How would you feel if I told you that you can break free from being controlled by anxiety and fear?
Like I did. Let me show you how.
In today’s episode, I’m sharing with you how I did it, in three steps.
Click play and dive in.
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What's your relationship like with food?
Do you binge eat on weekends?
Do you sit on the couch after a long day and eat something sweet while secretly wishing you weren’t?
Do you have big portion sizes at dinner and wish you didn’t?
I used to be a serial dieter.
I used to binge eat, restrict my food, count calories, weigh my food, and obsess about the next new recipe, thinking meal prep would be my answer if only I had time...
The funny, not-so-funny thing is that throughout all this time, I was overweight.
Ready to release all these unhealthy habits from your life? Click play and let’s dive in.
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When I was super unhealthy, overweight, unfit, and drinking and eating too much, I never in a million years thought part of my problem was that the standards I had for myself were low. It sounds crazy even writing that... standards for myself? But this is the thing that holds many people back from getting where they want to be.
In this episode, I share with you how to raise your standards in your life so that you can become fit and healthy and stay that way. If you want to change any area in your life, you absolutely must raise the standards you have set for yourself. Click play and let's dive in.
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Oh, this cuts deep. I remember so well the day my coach challenged me on my commitment to his program. "Of course, I'm committed," I thought. "I just paid you, and I'm sitting here over Zoom, ready and waiting!"
I was initially annoyed with him, but he helped change my mindset around working towards a goal right there in that moment. He asked me, "Are you ready to achieve your goal?" I confidently replied, "I'm going to try."
He looked at me, shocked and surprised. The lesson he shared next blew my mind with its simplicity and profoundness. I want to pass on this message, because it can truly transform your approach to achieving your goals.
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