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PODCAST

Body Beyond the Scales

Holly Mills Fitness

A podcast for women who want to get stronger and more confident in their body by building sustainable habits hosted by Holly Mills Fitness.

health & fitness

All Episodes

00:26:31

Here's why resilience is the secret to consistency

Body Beyond the Scales ·

2025/10/30

In this episode of Body Beyond the Scale, I discuss the concept of resilience and its importance in maintaining consistency in health and fitness. I break down resilience into five key pillars: emotional regulation, optimism, cognitive flexibility, self-efficacy, and social support. Each pillar is explored in detail, providing listeners with practical techniques and insights to enhance their resilience.

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00:49:49

"I know what to do I'm just not doing it" - How Emma...

Body Beyond the Scales ·

2025/10/23

In this epsiode of Body Beyond the Scales, I'm joined by Emma Milton, who I've been working with for about a year.Emma shares her weight loss journey from September 2024 to present day, her biggest challenges, and how she's overcome them.This episodes highlights the challenges around weight loss and the mindset shifts that are necessary if you want to make this a long term change. And if you want to know more about how coaching works, DM me on Instagram @hollymillsfitness and we can have

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00:25:12

Q&A: Workouts for PCOS, weight loss maintenance, and...

Body Beyond the Scales ·

2025/10/16

In this episode of "Body Beyond the Scales," I dive into your most pressing questions about fitness and health. From understanding the best workouts for PCOS to the realities of weight loss maintenance, I share insights and practical advice to help you navigate your fitness journey. Discover why resistance training is crucial, how to maintain motivation, and the importance of self-monitoring in weight management.If you'd like me to answer your questions in a future episode of the

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00:24:19

9 months in BINGO update with Julia

Body Beyond the Scales ·

2025/10/09

In this episode of Body Beyond the Scales, I'm joined by Julia, where we're breaking down how we're getting on with our Bingo Card goals in 2025.

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00:24:42

5 reasons you're in a weight loss plateau (and how to...

Body Beyond the Scales ·

2025/10/03

In this episode, I discuss the common reasons behind weight loss plateaus and offer practical solutions to overcome them. And if you'd like to use my free calorie calculator, here's the link:https://www.hollymillsfitness.com/calorie-calculator

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01:00:31

How to make your time in the gym actually count -...

Body Beyond the Scales ·

2025/09/25

In this episode of Body Beyond the Scales, Rachel Henley and I discuss the journey of building strength and confidence in the gym. Rachel shares her personal experiences with fitness, mental health, and the importance of consistency and progressive overload in training. We explore the significance of form, tracking progress, and the multifaceted nature of health, emphasizing that balance is key to a sustainable fitness journey.

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00:26:17

Ultraprocessed foods vs Minimally processed foods:...

Body Beyond the Scales ·

2025/09/18

In this episode of Body Beyond the Scales, I break down a recent paper on Ultraprocessed Foods and Minimally Processed Foods for weight loss.Here's the link to the original studyhttps://www.nature.com/articles/s41591-025-03842-0#Sec16

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00:50:03

How to be a healthy role model for your kids with...

Body Beyond the Scales ·

2025/09/11

In this episode of Body Beyond the Scales, I’m joined by Josh Hubbard — dad of three, online women’s health coach, and ex-army sergeant — to talk all about what it means to be a healthy role model for your kids.We dive into how your actions shape your children’s view of fitness, food, and body image, plus:Why leading by example is more powerful than any lectureHow to make movement fun (and something your kids actually want to do)The truth about kids lifting weights and strength trainingBreaking

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00:32:37

Q&A episode: Disordered eating, managing set backs,...

Body Beyond the Scales ·

2025/09/04

Join me as I dive into a Q&A session, tackling questions about building a healthier relationship with food, overcoming setbacks, and finding joy in sustainable lifestyle changes. I'll share personal insights and practical advice so you can plug and play straight into your life.Access my calorie calculator HEREAnd join the Priority List for The Consistency Games HERE

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00:42:30

Q&A: How to track calories, managing period hunger,...

Body Beyond the Scales ·

2025/08/07

In this Q&A episode of Body Beyond the Scales, I answer your questions about everything from calorie tracking and portion sizes to hunger before your period, weight loss injections, food noise at night, and why your willpower might not be the real problem.You’ll learn:What (and how) to track when starting calorie trackingHow to handle hunger and cravings around your periodWhat to do when everyone else is taking weight loss injectionsHow to make habit changes when you're tired, stressed, or

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00:52:06

The truth about the menopause with Rebbecca Bell

Body Beyond the Scales ·

2025/07/31

In this episode of Body Beyond the Scales, I dive into the often misunderstood world of menopause with the insightful Rebbecca Bell. We explore her unique journey through surgical menopause at 38, discussing the challenges and triumphs she faced. From managing symptoms like mood swings and body image shifts to debunking myths about metabolism and weight gain, Rebecca shares practical advice and her personal story.Join us as we uncover how to navigate menopause with empowerment and resilience. Tune

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00:15:34

Hot (and sweaty) girl summer: Part 2 - Staying...

Body Beyond the Scales ·

2025/07/24

In this episode of Body Beyond the Scales, I break down the big picture stuff on how to stay consistent over summer. In the first part, I broke down how to navigate holidays, beer gardens, the heat, and the BBQ. In this episode, I talk through the overarching tactics for staying consistent over the summer as well as what to do if you "fall off track". And here' the link to the Emotional Eating Toolbox if you'd like to download it for

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00:56:56

How losing weight could change your life with Beth...

Body Beyond the Scales ·

2025/07/17

In this episode of Body Beyond the Scales, I'm joined by Beth Dymond to talk about her weight loss journey, discussing the challenges and triumphs she has faced along the way. Beth shares her experiences with various diets, the impact of social media on body image, and the importance of finding balance in lifestyle changes. We delve into the significance of community support, the role of knowledge in making informed choices, and the necessity of patience in achieving long-term health goals. The

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00:24:56

Hot (and sweat) girl summer: navigating holidays, the...

Body Beyond the Scales ·

2025/07/11

In this episode of Body Beyond The Scales . I discuss strategies for navigating summer challenges, including holidays, barbecues, and beer gardens. And if you'd like to grab the Emotional Eating Toolbox - click HERE

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00:14:55

Bingo Update: 6 months in! How are we getting on?

Body Beyond the Scales ·

2025/07/03

In this week's episode of Body Beyond the Scales, I'm joined by Julia to talk through how we're getting on with our Bingo Cards! Enjoy!

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00:17:40

The 5 WORST pieces of weight loss advice I received...

Body Beyond the Scales ·

2025/06/26

In this episode of Body Beyond the Scales, I discuss the 5 worst pieces of weight loss advice I've ever received and what I'd do instead.

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01:00:59

Will losing weight actually make you happy? With...

Body Beyond the Scales ·

2025/06/19

In this episode, Lauren and I discuss the complex relationship between weight loss and happiness. Lauren shares her personal journey from being inactive to becoming a personal trainer and coach, emphasizing the importance of building healthy habits and understanding nutrition. We explore the emotional aspects of weight loss, the impact of diet culture, and the significance of internal motivation. Find Lauren on Instagram HERE

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00:15:20

Why You’re Great With Your Diet All Day… Then Blow It...

Body Beyond the Scales ·

2025/06/12

You’re great all day — but when the clock hits 7pm, it’s like all your willpower disappears. Why?In this solo episode, I’m walking you through the four most common reasons people overeat on an evening, and giving you actionable strategies to break the cycle — without needing more motivation, willpower, or giving up the foods you love.You'll learn:How eating like an “upside-down triangle” is ruining your eveningsWhy decision fatigue crushes your food choices after workHow habit loops and screen time

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01:01:35

How to be healthy as a parent (from having babies to...

Body Beyond the Scales ·

2025/06/05

In this episode, Craig Jackson and I discuss the challenges of fat loss and weight management during parenthood. We cover from bringing your new baby home all the way up until the teenage years.We explore the impact of sleep deprivation, the importance of self-care, and how to navigate nutrition and meal times with children. The conversation also touches on the influence of social media, the significance of routine, and the long-term benefits of staying active as kids grow older. You can find Craig

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00:30:28

How to break up with perfectionism

Body Beyond the Scales ·

2025/05/29

In this episode of Body Beyond the Scale, I discuss the detrimental effects of perfectionism on personal growth and health habits. I explain how perfectionism leads to an all-or-nothing mindset, causing inaction and self-sabotage. I also go into the importance of understanding the origins of perfectionism, recognizing its impact on motivation, and adopting a 'next best thing' mindset to foster consistency and sustainable change. Plus the practical tips and takeaway to break up with

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