She Aint Heavy Podcast

• Movement Snacks: Your Fitness Revolution in Seconds

  In today’s episode, we’re flipping the script on what a “real” workout needs to look like. You’ll learn how 2–5 minute bursts of movement — also called micro-workouts or movement snacks — can boost your metabolism, improve focus, regulate blood sugar, reduce stress, and build strength without needing a gym or workout clothes.We’ll cover:What movement snacks are (and how short is short enough)The surprising research behind their health benefitsHow to make them stick using the habit-stacking methodReal-life examples you can try today — even while brushing your teeth or waiting for the kettle to boilWhether you’re a busy mum, desk-bound worker, or just someone who’s tired of “all or nothing” fitness plans, this episode will help you start where you are and build lasting change — 5 minutes at a time.💡 Key Takeaways:Micro-workouts can be as short as 20 seconds and still improve fitness, especially when done consistently throughout the day.Research shows they can lower cancer risk (JAMA Oncology, 2023), improve cardiovascular health (The Journal of Physiology, 2019), and regulate blood sugar (ADA, 2014).Movement snacks don’t need to be intense or sweaty to count — just frequent, functional, and consistent.Habit stacking (from Atomic Habits) is a powerful tool to make movement automatic.Movement is most effective when built into your lifestyle, not bolted on with pressure or perfectionism.📚 Research and Resources:Gjergja, W. (Zing Coach): Insights on micro-workout types and structureThe Journal of Physiology (2019): Stair climbing and cardiovascular fitness studyJAMA Oncology (2023): Vigorous intermittent lifestyle activity and cancer riskMayo Clinic: NEAT and metabolismAmerican Diabetes Association (2014): Impact of short activity breaks on blood sugarHarvard Health: Exercise and stressJames Clear: Atomic HabitsBrainscape Academy (2024): Creative micro-workout strategiesCBS News (2024): Micro workout feature and interview with Dr. Jordan Metzl🔗 Let’s Connect: If this episode made you rethink your approach to fitness, tag me on Instagram @traceefitness and let me know what movement snack you’re trying first! Don’t forget to subscribe and leave a review — it helps more women like you find simple, doable ways to get strong and stay consistent.

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• Overcoming Fear: Strategies to Build Mental Toughness

  Show Notes: Overcoming the Fear of FailureIn today’s episode, we dive into one of the most common barriers to growth and success—the fear of failure. I share my personal experiences with fear, including how I almost let fear keep me from pursuing my passion and growing my business. You’ll learn powerful strategies to confront and conquer the fear of failure, including practical tools like Fear-Setting and the 5-Second Rule, both of which can help you take that first step and move forward, even when doubt creeps in.Key Topics:The Fear of Failure: Why we often avoid taking action due to the fear of failure, and how to shift your mindset from fear to growth.Building Mental Toughness: How self-compassion, vulnerability, and embracing mistakes can lead to stronger resilience.Fear-Setting: A powerful exercise from Tim Ferriss that helps you identify your worst-case scenarios and make a plan to prevent or handle them.5-Second Rule: Mel Robbins’ simple but effective technique for pushing through procrastination and fear to take action.Let Them Theory: Mel Robbins’ advice on letting go of the fear of judgment from others and staying focused on your own goals.Resources & Links: 📩 Get my weekly fat loss tips straight to your inbox: https://traceyerasmusfitness.com/opt-in-mailing-list📲 Follow me on Instagram for daily fitness and mindset hacks: @traceefitnessGet my FREE ULTIMATE FAT-LOSS GUIDE to see how I lost over 20kg in 6 months: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guideMentioned in This Episode:Mindset: The New Psychology of Success by Carol DweckThe 4-Hour Workweek by Tim FerrissRising Strong: The Reckoning, The Rumble, The Revolution by Brené BrownHarvard Commencement Address by J.K. RowlingThe High 5 Habit by Mel RobbinsLet Them Theory by Mel Robbins

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  16:09
• Escape the Perfectionism Trap: Why it pays to be consistently average

  Ever started a new diet on Monday, only to face-plant into leftover cake by Wednesday and declare the whole week a write-off? Same. 🙋‍♀️In this episode of She Ain’t Heavy, I’m diving deep into why consistently average beats all-or-nothing perfection every. single. time—especially for women over 35 juggling kids, careers, hormones, and high standards.We’ll explore:✨ Why perfectionism fuels emotional eating and burnout🧠 The real difference between positive and negative perfectionism🧃 How to use the 80/20 rule for sustainable fat loss✋ The hand-portion method to ditch the food scale without ditching your goals🍷 How to balance wine weekends and still stay on track📉 The exact mindset shifts that helped me break free from my own cycle of all or nothing thinking and rebound weight gainAnd yes… I even share how my love for Ed Sheeran and a long-haul flight to Ireland taught me a thing or two about persistence. 😂This episode is for you if you’ve ever:Let one slip-up ruin an entire weekFelt stuck between restriction and overeatingThought “if I can’t do it perfectly, I won’t do it at all”Struggled to take action because the conditions weren’t “just right”HAND PORTION METHOD CHEAT SHEET AVAILABLE AT http://traceyerasmusfitness.com/opt-in-hand-portion-method-cheat-sheetShow Notes: ReferencesSmith, K. E., & Mason, T. B. (2021). Nutrition knowledge moderates the association between perfectionism and shape/weight concerns. PubMedBrytek-Matera, A., et al. (2023). Perfectionism, Orthorexia Nervosa, and Body Composition in Young Football Players. Nutrients, 15(3), 523. LinkDamiano, S. R., et al. (2017). Perfectionism and eating pathology in adolescents: The role of emotion regulation. PubMedVohs, K. D., et al. (1999). Perfectionism, body dissatisfaction, and self-esteem: A prospective study of bulimic symptoms. PubMedAkcoltekin, A. (2019). The mediating role of self-esteem in the relationship between perfectionism and eating disorder symptoms. BriefLandsKemmler, W., et al. (2016). Exercise frequency and bone mineral density development in exercising postmenopausal osteopenic women. Bone, 89, 1–6. PubMedPorterfield, A. (2024). How to Stop Being an All-or-Nothing Thinker. Online Marketing Made Easy, Ep. 562. Listen

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  21:53
• Beating Belly Fat: Getting a flat stomach after 35

  In this episode of She Ain't Heavy!, we’re tackling the topic that many women in their mid-thirties and beyond struggle with—losing belly fat. If you’ve noticed that stubborn belly pouch despite your best efforts at working out, eating right, and staying healthy, you’re not alone!I’ll break down what happens to your metabolism after 35, why spot reduction is a myth (yes, crunches won’t get you a flat stomach!), and most importantly, what actually works to help shed belly fat as we age.I’m sharing the research-backed strategies that really help, plus I’ll talk about some common mistakes to avoid along the way.Enjoyed this episode?Leave a review, share it with a friend, and let me know what hit home for you! Your support helps me reach and help more women just like you.FREE Resources & Links: 📩 Get my weekly fat loss tips straight to your inbox: https://traceyerasmusfitness.com/opt-in-mailing-list📲 Follow me on Instagram for daily fitness and mindset hacks: @traceefitnessGet my FREE ULTIMATE FAT-LOSS GUIDE to see how I lost over 20kg in 6 months: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guideShow Notes Citations:Lovejoy JC. The influence of age on the regulation of body fat. Int J Obes Relat Metab Disord. 1998;22(6):556–562. doi:10.1038/sj.ijo.0800639Hetemäki N, et al. Adipose tissue estrogen production and metabolism in premenopausal women. J Steroid Biochem Mol Biol. 2021;209:105849. doi:10.1016/j.jsbmb.2021.105849Davis SR, et al. Menopause. J Fam Pract. 2003;20(4):401–409.Santosa S, Jensen MD. Adipocyte fatty acid storage factors enhance subcutaneous fat storage in postmenopausal women. Diabetes. 2013;62(3):775–782. doi:10.2337/db12-0912Roubenoff, R., & Hughes, V. A. (2000). Sarcopenia: Current concepts. The Journals of Gerontology: Series A, 61(10), 1059–1061. https://academic.oup.com/biomedgerontology/article/61/10/1059/600461Lexell, J. (1995). Human aging, muscle mass, and fiber type composition. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 50A, 11–16. https://pubmed.ncbi.nlm.nih.gov/8582828/Janssen, I., et al. (2002). Sarcopenia: Muscle atrophy and strength loss with aging. Journal of the American Geriatrics Society, 50(5), 889–896. https://doi.org/10.1046/j.1532-5415.2002.50216.xMoyer, A. E., et al. (1994). Stress-Induced Cortisol Response and Fat Distribution in Women. Obesity Research, 2(3), 255–262. https://onlinelibrary.wiley.com/doi/abs/10.1002/j.1550-8528.1994.tb00055.xLin, J., Jiang, Y., Wang, G., Meng, M., Zhu, Q., Mei, H., & Liu, S. (2020). Associations of short sleep duration with appetite-regulating hormones and adipokines: A systematic review and meta-analysis. Obesity Reviews, 21(11), e13051. https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.13051Epel, E., McEwen, B., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K., Bell, J., & Ickovics, J. (2000). Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5), 623–632. https://doi.org/10.1097/00006842-200009000-00005Reaven, G. M. (1995). Pathophysiology of insulin resistance in human disease. Diabetes, 44(8), 868–874. https://doi.org/10.2337/diab.44.8.868Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8Keating, S. E., Johnson, N. A., Mielke, G. I., & Coombes, J. S. (2017). A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Obesity Reviews, 18(8), 943–964. https://doi.org/10.1111/obr.12536Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850. https://doi.org/10.7326/0003-4819-141-11-200412070-00008Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.xEpel, E. S., McEwen, B. S., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K., Bell, J., & Ickovics, J. (2000). Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5), 623-632. doi:10.1097/00006842-200009000-00005Morton, R. W., Murphy, K. T., McKellar, S. R., & Schoenfeld, B. J. (2018). Dietary protein and weight loss: A meta-analysis. Journal of the International Society of Sports Nutrition, 15(1), 1-15. doi:10.1186/s12970-018-0223-1Kiecolt-Glaser, J. K., McGuire, L., Robles, T. F., & Glaser, R. (2002). Stress, sleep, and immune function: A review of the literature. Psychosomatic Medicine, 64(1), 4–13. https://doi.org/10.1097/00006842-200201000-00002

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  17:20
• Unlocking the Power of Protein for Women Over 35

  In this episode of the 'She Ain't Heavy' podcast, Tracey addresses the transformative impact of incorporating more protein in the diet, particularly for women over 35. Countering popular myths, she reveals how increasing her protein intake to 150 grams per day changed her life, aiding in muscle definition and reducing cravings. Tracey offers practical advice on calculating the right protein intake, timing it around workouts for optimal results, and overcoming common misconceptions about protein consumption. Listeners are encouraged to prioritize protein in every meal and start their day with a nutritious breakfast to harness the full benefits of this essential nutrient.

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  8:18

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