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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

00:58:55

How to break the habit of Emotional Eating with...

Body Beyond the Scales ·

2025/05/08

In this episode, I'm joined by Nathan Keevi to discuss the complexities of emotional eating and weight loss. Nathan shares his personal journey, detailing his struggles with body image and the impact of emotional eating on his life. We explore the triggers of emotional eating, the importance of recognizing personal triggers, and strategies for managing emotional eating in both the short and long term. The conversation emphasizes the significance of resilience, stress management, and the role of

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00:29:35

Healthy Habits 101: Lifestyle and Mindset Habits

Body Beyond the Scales ·

2025/05/01

In this episode of Body Beyond the Scales, I wrap up the Healthy Habits mini-series by focusing on essential lifestyle and mindset habits that support long-term health and weight management. The conversation highlights actionable steps listeners can take to improve their health and well-being through consistent, positive habits.Want to know more about 1-2-1 coaching?Click HERE

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00:50:10

How to stop self-sabotaging and break through...

Body Beyond the Scales ·

2025/04/25

In this episode of Body Beyond The Scale, I interview Nicki, a health and fitness coach, about her transformative weight loss journey and the challenges of self-sabotage. We discuss the importance of mindset, the impact of limiting beliefs, and how to build sustainable habits for long-term success. Nicki shares her insights on navigating emotional eating, the significance of self-awareness, and the holistic approach to health that encompasses physical, mental, and emotional well-being. You can find

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00:26:24

Healthy Habits Mini Series: Exercise 101

Body Beyond the Scales ·

2025/04/17

In this episode of Body Beyond the Scales, I discuss Exercise 101, focusing on building confidence in the gym, creating a consistent exercise routine, understanding workout structures, and the importance of rep ranges and progressive overload. The episode aims to equip you with practical tips and insights to enhance your journey and make exercise a regular habit

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00:27:25

Bingo update with Julia

Body Beyond the Scales ·

2025/04/10

In this week's episode of Body Beyond the Scales, Julia and I do our 3 month review of our Bingo cards that we set at the start of the year.Find out what we've completed so far and what we're intending to complete within the next 3 months!

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01:00:38

Healthy Habits Mini Series: Nutrition 101

Body Beyond the Scales ·

2025/04/03

In this episode of Body Beyond The Scales, I introduce the Healthy Habits 101 mini-series, focusing on foundational healthy habits. Part 1 of the series covers nutrition including the concept of calories as energy units, the importance of understanding caloric balance for weight management, and the roles of macronutrients—proteins, carbohydrates, and fats. The discussion also covers the differences between processed and unprocessed foods, strategies for staying full through protein and fiber intake,

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00:45:33

Overcoming adversity with Mike Burton

Body Beyond the Scales ·

2025/03/27

In this episode, Mike Burton shares his inspiring journey from a challenging childhood marked by trauma and adversity to becoming a beacon of positivity and hope. He discusses the impact of his 500 daily messages aimed at uplifting others, the importance of making conscious choices, and the power of internal motivation. Mike emphasizes the significance of confronting pain, the role of honest conversations about mental health, and the necessity of self-acceptance. His story is a testament to the idea

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00:18:32

Finding Balance: How to Stay Healthy Without it...

Body Beyond the Scales ·

2025/03/20

In this episode of Body Beyond The Scale, I discuss the importance of finding balance in health and fitness, emphasizing that it is not about achieving a perfect 50-50 split but rather about integrating healthy habits into life without feeling overwhelmed. I talk through how to find "key" habits that make doing your other habits easier, how to focus on consistency, and how to find the minimum effective dose so that you can still get benefits and not go backwards without being perfect.

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00:41:28

So you're thinking about taking creatine... A deep...

Body Beyond the Scales ·

2025/03/13

In this episode of Body Beyond The Scales, Richard Stewart and I delve into the world of creatine, exploring its origins, benefits, and misconceptions. We also dive into dosing, common concerns, and talk through who should and shouldn't be taking it.You can find Richard on Instagram HERENOTE: In the episode, Rich spoke about creatine consumption if you're pregnant, after further research, he confirmed that creatine is safe to take when you're pregnant.

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00:38:41

What does it REALLY mean to be consistent?

Body Beyond the Scales ·

2025/03/06

In this episode of Body Beyond the Scale, I dive deep into the concept of consistency, emphasizing its importance not just for weight loss but for overall health. I break down motivation, the simple rule for consistency not perfection, and the ultimate mindset for consistency.If you'd like to take the Healthy Habits Quiz, click HEREAnd if you'd like to join the Priority List for the next round of The Consistency Games, click HERE

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00:58:03

How Alice lost 100lbs without quick fixes or joining...

Body Beyond the Scales ·

2025/02/27

In this episode, I interview Alice Gibson, who shares her inspiring journey of losing 100lbs and transforming her health. She discusses her challenges and how she moved towards a more holistic approach to health.If you'd like to know more about how coaching works, fill out the application form here

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00:27:34

Q&A: chronic pain and activity, tracking when someone...

Body Beyond the Scales ·

2025/02/20

In this episode of the Body Beyond the Scales, I answer your questions with actionable tips and steps forwards.Here's what I cover:- How to be mindful and eating without judgement- How to drink more water- Chronic pain and step goals- What's happening if you're not losing weight in a calorie deficit- How to track if someone else is doing the cooking- Why different calorie calculators create different numbersIf you have any questions for future episodes, ping me a message on Instagram

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00:54:41

How to manage your health and fitness when you have a...

Body Beyond the Scales ·

2025/02/13

In this episode, Kayla and I discuss the challenges of maintaining health and fitness in reactive jobs such as teaching and emergency services. Kayla shares her personal journey from being a teacher to becoming a health coach, emphasizing the importance of energy management, time constraints, and setting boundaries. We discuss strategies for stress management, the significance of a balanced approach to health, and the need for self-care. Find Kayla on Instagram HERE

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00:22:44

5 mistakes I made whilst losing weight (and how to...

Body Beyond the Scales ·

2025/02/06

In this episode, I share my personal weight loss journey, highlighting the biggest mistakes I made and how I'd avoid them now.NOTES ON FIBRE: In this episode, I reference fibre - insoluble fibre doesn't dissolve in the body and forms the basis of your stool, whereas soluble fibre breaks down in a gel like substance and feeds your gut microbiome.

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00:53:08

Staying alcohol free even after Dry January with...

Body Beyond the Scales ·

2025/01/30

In this episode of Body Beyond The Scale, Rebecca shares her inspiring journey from being a regular drinker to becoming alcohol-free. She discusses the challenges she faced, the pivotal moments that led to her decision, and the tools that helped her stay committed to her new lifestyle. Rebecca also addresses common mistakes people make when trying to quit alcohol and shares the unexpected benefits she has experienced since making this change. You can find Rebecca on Instagram by clicking

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00:16:08

So your motivation has disappeared... here's what to...

Body Beyond the Scales ·

2025/01/23

In this episode of Body Beyond The Scale, I discuss the common dip in motivation that many experience in January and offer strategies to reignite that motivation. I emphasize the importance of understanding your goals and the deeper reasons behind them, building sustainable habits, and recognizing the role of willpower and environment in maintaining motivation.

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00:32:04

How to manage lower back pain and bulletproof your...

Body Beyond the Scales ·

2025/01/16

In this episode, I'm joined by Eamon Baille to discuss the complexities of lower back pain, exploring its common causes, how to manage lower back pain, and how to bulletproof your back. Eamon shares insights on core strength, the prevention of future pain, and the evolving understanding of pain perception, ultimately redefining what it means to be healthy. If you'd like to find Eamon on Instagram - click HERE

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00:27:19

How to lose a stone in the next 90 days

Body Beyond the Scales ·

2025/01/09

In this episode, I discuss effective strategies for losing a stone in 90 days, focusing on exercise, nutrition, and mindset habits.With each habit, I cover how to implement it into your life as well as how I'd make changes going forwards. And questions on this feel free to drop me a message on Instagram by clicking HERE

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00:56:33

From Chaos to Clarity: Finding your direction with...

Body Beyond the Scales ·

2025/01/02

In this episode, Ciara Conlon and I discuss the journey from chaos to productivity, emphasizing the importance of mindset, goal setting, and the creation of effective habits. Ciara shares her personal experiences and insights on how to overcome feelings of overwhelm and find focus. The conversation highlights the significance of aligning goals with personal values, the power of accountability, and the necessity of self-reflection. Sign up to The Consistency Games HERE Check out Ciara's website

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00:12:51

How to Navigate Christmas to New Year

Body Beyond the Scales ·

2024/12/26

In this episode of Body Beyond The Scales, I discuss how to navigate the challenging period between Christmas and New Year.I highlight the key obstacles such as the abundance of food and alcohol, reduced movement, and the tendency to lose structure during this time and practical tips navigating them. Click here if you'd like to find out or join The Consistency Games. https://www.hollymillsfitness.com/theconsistencygames

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155 results

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