October 6, 2024 • 26 mins
In this episode, we chat with Lucy-Anne, a busy mom and former corporate powerhouse who made a bold leap from her demanding finance career to becoming an online fitness and nutrition coach. After 16 years in the corporate world, Lucy-Anne realized that her role as a major incident manager wasn’t compatible with the life she wanted for her new baby. Sound familiar?
Now, she specializes in helping people just like you—busy moms and working professionals—who struggle to find the time for fitness and nutrition in their hectic schedules. In this insightful conversation, Lucy-Anne shares her personal journey, from postpartum challenges to building a thriving fitness business around motherhood. She reveals practical tips for balancing fitness goals with a chaotic lifestyle, demystifies online fitness coaching, and provides realistic, sustainable strategies for eating well without giving up your favorite foods.
Whether you're looking to lose weight, gain strength, or simply carve out a little more time for self-care, this episode is packed with motivation and actionable advice. You’ll learn how to tailor fitness routines to fit your schedule, strategies to manage emotional eating, and how to make small, impactful changes to your diet without the pressure of restrictive diets. Tune in to discover how you can build a healthier, more balanced life—without sacrificing family time or burning out.
Get ready to be inspired, motivated, and equipped with the tools to thrive as a busy mom!
Get in touch with Lucy-Anne: https://linktr.ee/lucycarney?utm_source=linktree_profile_share<sid=d2138419-5c65-42ab-83a5-4f1708cdba5f
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Email: Letmeinterruptseries@gmail.com
Instagram: https://www.instagram.com/letmeinterruptseries/
More: https://bio.site/LMI
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Cindy (00:06):
welcome back to the podcast now.
I know it's been some time, but, as you can hear, my voice is
still totally recovering fromjust back-to-back um, illness
and then chaos, uh.
So I just wanted to take amoment to check in.
Welcome you into into thisepisode.
It is going to be a reallyresourceful conversation.
(00:29):
It was for me and this waspre-recorded so you don't have
to worry about listening to myhideous voice in this state.
So, without further ado, I wantto introduce my guest for this
podcast.
Her name is Lucy Ann.
She is an online fitness andnutrition coach.
As a new mother, she took theleap and switched from a high
(00:52):
demanding finance role of 16years, where she was a major
incident manager and timemanagement expert, to supporting
clients achieve their healthand fitness goals.
She's now specializing inpeople just like you and I, with
high demanding either jobs,lifestyles or a combination of
(01:15):
just a lot of things where timeis limited.
So my conversation withLucianne was truly valuable.
I had it a few months ago andnot only did I implement some of
the things that she talks aboutin my life, but she really
gives you the insight.
(01:36):
Look on what you might bemissing in your fitness or your
nutrition goals and or mentality.
So I would suggest, after thisepisode, check her out.
Her Instagram will be linked inall of our socials, but let's
get started with the podcast andno worries, this voice will
(01:57):
recover soon and we'll keeprolling, and I'm excited to have
you on because you areessentially doing something that
hits all of us and it should behitting us if it's not which is
nutrition and fitness.
So I want to give you a secondto kind of talk to me about your
(02:19):
journey, where you started fromtransitioning into your
corporate job and jumping intothis brand new field that you're
in yeah, okay, so thank you forhaving me on um.
Lucy-Anne (02:34):
So I worked in banking for 16 years, so
basically straight out of school, and then, um, I, I was always
training around it.
I was always going to the gymand doing lots of cardio classes
and things like that and tryingto fit that in around what was
quite a demanding job.
And then a few years ago Icompeted in bodybuilding, which
(03:00):
was really demanding, and soit's one of those things where
you weren't just going to thegym once a day, you're going
twice and you were very hungryand um, and had a lot of things
going on personally at the sametime.
My um, my grandfather, passedaway just before I competed.
Um, but then, yeah, um, so Ihad a baby last year, uh, so I
(03:24):
was working for the bank at thatpoint and I was a major
incident manager and I was onlyone of two for the whole bank.
They are quite a big bank in theUK.
They're not that big in America, but they are one of the major,
major five banks in the UK.
So it was quite a demanding jobin the UK.
(03:48):
So it was quite a demanding joband whilst I was on my
maternity leave, I kind of.
I think it just having a babyshifts how you think about
things, your priorities,everything totally changes and I
kind of said to myself that Ididn't think I would be able to
go back and do that job to thesame capacity.
I didn't think I didn't feelthat I would be able to be there
(04:10):
to watch my daughter grow up inthe way that I want and be able
to give that career everythingthat you deserve, because it
wasn't a nine to five job.
You know the mobile banking appdoesn't break between 9 a and
5pm, it breaks at seven o'clockat night when you're trying to
do a bath time.
Or you know companies going toadministration at 6am in the
morning and you know the bankneeds you kind of thing.
(04:32):
So I decided that it was time tofollow something I was
passionate about, um, and that Iwould be able to do around my
baby.
So it was difficult because itmeant that I had to study whilst
I was still very earlypostpartum.
I was doing going away anddoing full days, training to
(04:53):
learn to become a personaltrainer and taking the breast
pump with me and leave.
Leaving the baby is aterrifying thing the first time
she's left with her dad on theirown, um.
But yeah, it's good because,like I say, it fits around the
baby and it fits around childcare.
And whilst I miss my corporatejob and I loved that job I know
(05:15):
that because of the challengesI'm having as a mother and you
know, the day that she's sickand can't go to her grandparents
or whatever I know that I feellike my corporate job wouldn't
have been able to support thatin the way that having online
clients does.
Cindy (05:30):
That are a bit more flexible the one thing that I
hear here, too, is so you'redoing online fitness.
Could you tell us a little bit?
What is online fitness?
Lucy-Anne (05:41):
so, as I say, it works a lot better around the
baby and my clients andeverything.
But the great thing about doingit online means I can support
anyone all over the world, sothey don't have to come to me,
we don't have to go to a gym.
Um, I write my clients atraining program and their
nutrition program and it's allin an app on your phone.
(06:02):
So you all you have to do go toyour play store or apple store,
whatever your phone is, and youdownload my app and in there
each week you put in yourcheck-in, so you put in your
pictures, you put in yourmeasurements if you're trying to
lose weight.
That's how we track that andyou let me know how you're
feeling and how you're gettingon with your training program
(06:24):
and then I update your trainingprogram and in there it's got
what your sessions look like.
It estimates how long it shouldtake you to do the sessions and
in there you put in that youlifted, I don't know five
kilogram dumbbells or 20kilograms, whatever it is, so
that we can track your progressto see that you're getting
stronger and you're gettingthinner.
(06:45):
If that's your goal or ifyou're trying to put on weight,
we can track it there as well.
So it's a really great way to beable to keep in touch with
clients, and I give clients theoption that they can have
check-in calls with me.
So we do it over zoom or teamsor whatsapp, whatever works for
them, um, but yeah it.
It kind of helps for peoplethat want to go to the gym at
(07:09):
4am, or they want to go to thegym at 10pm and having a
personal trainer there doesn'twork for them, or clients that
um have worked with a personaltrainer in the past and think I
know what I'm doing.
I just need to.
I need some guidance onstructuring my training programs
, so they don't want someonethere, but they want someone to
tell them how to structure theirtraining so that they're
(07:31):
getting the best out ofthemselves yeah, and I'm gonna
give you an example of so.
Cindy (07:39):
I have always paid for a membership to a gym, but I go
maybe once I do the initial daythat I paid for it, and maybe
once every other month or umI'll switch it up.
And we recently moved to Texas,um, in the in the US, and I
(08:00):
there's this like sauna gym andit's called hot work, so I
signed up for that and that'swhat I go to when a friend drags
me out there.
But other than that, I exactlywhat you're saying, like the,
the schedule of trying to run tothe gym you have to figure out
childcare and the I'm going tobe honest the anxiety of being
(08:22):
in the gym with all of theequipment and, like I've thought
about having.
Maybe you know they sometimesoffer personal trainers there,
but I just feel kind ofembarrassed sometimes of, like
I'm going to ask them how do youuse this equipment?
Like it's just sometimes Ithink, like having.
I'm a solo learner, so I think Ireally like that.
(08:44):
You work at people's pace andkind of interacting with them
when they're ready to interactwith you and your questions.
Can you tell me a little bitabout the people that that
you're working with?
Where have you found thatthey're getting the most results
or what strategies are youusing um with them that you're
(09:07):
seeing there's some success?
Lucy-Anne (09:10):
um.
So it's really good in that I'mable to build each client a
very tailor-made program to them.
So I've got some clients that,like you, will like you will go
to the gym once and then not goagain.
So people like that.
Sometimes I'll build them atraining program that starts
with I just want you to go for a20 minute walk three times a
(09:31):
week or you don't feelcomfortable going into the gym,
get some cheap dumbbells andwe'll start working out at home
and we'll build up to you goinginto the gym.
The good thing about the app iswe can record videos, and so
there's demonstrations in thereon how to use the equipment.
But even if you are in the gymand it doesn't look like what's
on the video, there's alwaysgoing to be someone there to
(09:53):
help you.
Um, one of my clients inparticular she's someone.
She came to me and she was likeI really want to come and work
with you, but I don't know thatI can go to the gym three times
a week.
I've got two kids, I'm runningmy own business, I'm doing this,
I'm doing that, and I worrythat if I've got a training
program and I only go once thatweek, I'm not going to get the
(10:16):
results.
So what I did for her was Ibuilt her a full body routine so
that if she could only go oncea week, or she can only go twice
in a week, it's not like she'strained her legs and she hasn't
trained her upper, or she'strained her biceps but she's not
trained her triceps.
So by having a full roundedroutine for her, her whole
(10:36):
body's still getting a workout,even if it's not as often as she
would like.
So she's still got that senseof accomplishment.
Um, and you know I keepchecking in with her and asking
how she's doing and you know,sometimes she says, you know
what those I've only been oncethis week like, yeah, but
actually in six weeks she's lostnearly 10 kilograms, which is
(10:58):
about 20 22 pounds.
So she, she is making adifference.
So what she's got to rememberis okay, she's not always
hitting it in that particulararea, but she's sticking to the
food she's doing, she's loggingall the food in her app.
She's um logging her weight andher pictures.
So she's still got that senseof accountability, um, even
(11:19):
though she's not able yet to getthe balance in her life quite
right.
Um, and what I've said to someclients, um, you know everyone's
got extracurricular stuff.
You know the kids have gotcricket and football.
While you're waiting for them,go for a walk around the
football pitch, you know, andget your steps in that way,
because a lot of my clients havegot sit-down jobs.
(11:40):
They sat at a desk for ninehour, eight, nine hours a day,
so they're not burning thecalories like someone that's
running around after the kidsare as much.
So what I try and do for peoplelike that is set them a step
target.
So try and get 80,000 steps aday and you know some of them do
, like me.
I've got a walking pad herelike a little treadmill to keep
(12:01):
in the office, to get my stepsin.
Or do simple things like don'tgo to the drive-thru for a
coffee, get out of the car andwalk to get your cup of coffee,
things like things as simple asthat.
It all adds up like go and playfootball with the kids, you
know, rather than sitting andwatching.
Cindy (12:19):
I'm loving your approach because you didn't say don't go
get the coffee, don't go throughthat.
You said just a simple, likebaby step, like get out of the
car and walk in.
And sometimes it can bedaunting to think about changing
your lifestyle all at once, andI think that's what draws us
back, especially with nutritionat once.
(12:41):
And I think that's what drawsus back, especially with
nutrition.
And for me I'll overshare againI work from home all day and we
, you know, have a little one sowe don't go out as much.
Covid just scared us in generaland now there's RSV and there's
hand, foot and mouth disease,all these things out there.
So we're definitely insidepeople.
(13:03):
But what I started to look intowas what's the best, you know,
nutrition plan that I could kindof work with.
And there's so many like fad orlike things that it gets really
confusing.
You know, I went from maybeI'll do the like Mediterranean
(13:25):
diet or maybe I'll do keto andthen after like being like this
is not sustainable, like I can'tjust eating this, now I'm on
intermittent fasting, which I'llsay has been helpful but still
is difficult.
There's always a challenge whatis your take as a nutritionist?
Where do you start people off.
(13:47):
Where can people take theirfirst step to think about
nutrition?
Lucy-Anne (13:54):
I would say don't restrict yourself.
Don't say I'm going to cut outcarbs or I'm gonna cut out
chocolate.
It just does not work.
If you are someone that every,every other day, has a bar of
chocolate candy, um, then sayingI'm not gonna have any will not
work for you, because it takesit takes 21 days to make a
(14:15):
change, become a habit.
So you need to start off verylittle little things like focus
on adding more fiber into yourdiet.
So whole wheat, whole grains,you know, oats, brown bread,
rice, things like that, stuffthat's going to fill you up so
that you're going to be lessinclined to go and grab a bar of
(14:36):
chocolate.
And, um, what I do with myclients is I don't give them a
massive calorie deficit, becauseif you do that, you're either
gonna end up in a binge restrictcycle or you're gonna end up,
um, you'll just fall off thewagon completely and go.
Do you know what?
I can't do this?
Try and make it so that you'rehaving a little bit of what you
(14:58):
like every day.
So, um, I've got a terriblesweet tooth.
You know I'm guilty of it, butI'll go.
Do you know what?
I'll be good all day and thenat the on my evening I'll have a
little bit of dark chocolatewith my yogurt, and that makes
me feel a little bit better.
I've been really good, you know, um and my app.
(15:20):
What I've done is I've takensome time to put in a lot of
recipes that appeal to people,so there's like a healthy
cheeseburger in there, there'sfish and chips, there's chicken
and leek pie, sausage, mac andcheese, and it's all food that's
healthy, nutritious, but ittastes just like you're getting
a takeaway, and a lot of it is.
(15:41):
It serves two people or itserves four people, so you can
feed the family, because that'sthe other thing.
If mum or dad suddenly decidesI'm gonna eat chicken and rice
for the next six weeks, well, ifthat was my plan, I'd be like
fine, you cook it, because Iain't cooking one meal for you
and one for me and one for thebaby.
We either all eat together orwe don't eat.
I ain't cooking for 10different people.
(16:02):
Do you know?
Having a meal plan that works,that you can all eat, that you
can eat as a family is, isreally key to it, and that's why
I think a lot of my clients areable to stick to what I'm
prescribing them, because theyhaven't got to cook one meal for
themselves and the rest of thefamily something else, and they
sit there eating chicken andrice while everyone else is
(16:22):
having a pizza.
You know there's options.
There's pizzas in the app.
You know that you can make andeven if there isn't something in
the app that you like, you canfactor in those calories.
You can build your calories tofit that.
So as long as you are hittingyour macros, you're hitting your
protein, you're hitting youroverall calories that keep you,
(16:45):
for example, in a deficit.
There's no reason why you can'thave a pizza.
You know you can't havesomething that you enjoy.
Goals is exactly what we'reaiming for and it makes it more
of a lifestyle rather than a sixweek fad diet.
Or you know, things like ketoand atkins, things that cut out
(17:06):
particular micro or macronutrients, do not work for
people.
They're not sustainable.
They might work for six weeks.
You know if you're like I'vegot to get into that dress or
I've got to get into that bikini, but once you've got into that
bikini, chance to are you'rejust going to eat it all again.
You're just going to start allover again and find yourself in
the same place you were before.
Cindy (17:27):
Yeah, and that's such a great approach to behavior
because when you think about it,you know if we are.
I'll speak just for me.
I've lived 25 years choosingand picking and feeding myself.
I'm going to give myself thegrace of my parents dictated to
(17:49):
all this baby seven what I ateand then after that it was all
me.
But we have these habits thatwe've had for such a long time
and the thought behind of likeI'm just gonna flip the switch
today on everything.
It's just unrealistic and maybesome people can do it and they
have the extreme discipline togo through.
(18:11):
But um, it doesn't seem likeit's.
It's at least I want to believeit's not just me, it's not.
Lucy-Anne (18:18):
It's not sustainable.
You can't go from nothing toeverything.
You can't go from whatever yourdiet is and whatever your
training routine is to somethingcompletely different.
It's just not achievable.
I think it really does helpsometimes when your kids are at
the age that they are trying newfoods or you're weaning them.
Because you want to give yourkids the best start, you want to
(18:39):
ingrain in them good habits andgood eating habits and lots of
different foods so it makes youeat better.
And the thing is my daughter'sat the age now where if I'm
eating a biscuit it's gettingtaken out of my hand and someone
else is eating it.
So I want to eat better so thatshe's better.
I think it's.
It's a really important timewhen a kid's growing up that
(19:01):
they develop these good habitsaround food and even things as
simple as don't watch the tv.
When, when you're eatingbecause you're not listening to
your body tell you when it'sfull you're watching the TV, so
many of us will put us kids infront of the TV just so that we
can cram food down the mouthwithout noticing it.
When they're tiny and they'reweaning, chances are they
(19:23):
weren't hungry.
That's why they're not eatingit.
That's why they're not pickingat it themselves.
You know their diets, theirhunger changes so much at that
age.
Their diets, their, theirhunger changes so much at that
age.
But we really need to listen tothem when they go, when they're
just pushing it away andflicking it off the high chair.
They just didn't want it andthey need to know their bodies
and we need to respect that.
But we need to listen to ourbodies too.
(19:44):
What's your body saying?
Is your body full?
Chances are it is.
Give yourself a minute, or giveyourself 20 minutes before you
go back seconds, because chancesare you're full, but your
body's not told you yet yeah,yeah, I, I, I understand that
more than I care to admit.
Cindy (20:05):
Uh, especially with my son, he, for the longest time,
you know, we would set the foodout and we would have our time
and it was, we were on a routineand he wouldn't eat it and it
would sit there and it would sitthere and then he would just
grab the celery and just starteating.
And you know, it's just one ofthose things where, like, you
get to have a flashback or atleast, um, if you knew in the
(20:29):
past or some parents may havenever known you know your body
will kind of tell you what youneed, what nutrients you need,
what you know if you're hungry,at least for them.
I hope my signals are clearerfor me as an adult.
The last thing I wanted to kindof throw out there, to get your
thoughts on really quick so, isthe connection that people have
(20:53):
with their food and theiremotions.
Right now that I'm doing thisintermittent fasting, I let's
say, go maybe like 20 hourswhere I'm just like I'm not
going to eat.
I'll eat, you know the fourhour window, but what I did
notice during that time is thatwhen I'm stressed or when I'm
sad or whatever it is, there's avoid that I used to fill,
(21:19):
probably, with, like runningdownstairs and picking up
something quick and you knowtelling my husband like, oh, I
just had this really rough calland right now it's not, it's not
there and so and so it made itmore aware is there?
Is there a quick tip that youkind of help people with when
navigating, separating the two,I mean, other than you know, go
(21:40):
to therapy but, um, I think it's.
Lucy-Anne (21:47):
I would say you need to take the time to consider
what that emotion is and what isit that eating that cookie is
going to give you.
So, cookies, chocolate candy,it's.
It's giving you that happyhormone, it's giving you the
oxytocin.
And is there something elsethat you could do in that moment
that could give you that?
Could you go and give yourchild a hug?
(22:07):
Or could you just go outsideand stand in the garden for 10
minutes and just try and groundyourself, center yourself and go
?
Do you know what that was?
A really rough, crappy call.
Let's just have a minute andjust come back to myself before
I go in and deal with whateverthat is.
And sometimes, just distraction,just distract yourself, um,
(22:28):
because you're not hungry.
You're just wanting a hormonalhug, really aren't you?
That's what you're wanting, um.
So is there something else thatyou can do that makes you happy
?
Um, or releases the frustration, you know?
Can you go and scream into apillow because that conference
call didn't go well and that guywasn't listening?
(22:49):
Or, like, say, you can go andgive your kid a hug, go and get
out into nature for five minutes, or having a herbal tea, just
just sitting with a cup of tea,just doing that, just releasing
it, releasing it from yourshoulders, releasing it from
your brow that's got allstressed where you, where you're
(23:10):
holding all the tension andjust feel your body.
Allow yourself to feel yourbody, sometimes just touching
along your face, along your brow, and just being able to be a
little bit more present in yourbody than in your head.
Just to bring that connectionback a little bit.
Cindy (23:29):
Those are really great tips.
I'm learning a lot and I'mgoing to re-evaluate things you
know, because there are somethings you can't know it all
right, like I think that's what,as busy moms, you can't figure
it all out all at once.
We weren't born with it.
(23:50):
You learn it, um, and to thatpoint, I want to give you the
chance to tell us about one,your app, because I want to know
the name of it to see if I itdownloads for me, um.
And then any projects that youhave in the future, or anything
that you want our listeners tokind of um, know about.
You look into, uh, and andreach out to you yeah, um.
Lucy-Anne (24:13):
So best place to reach out to me is through my
instagram, which is the busyfitness coach.
So I'm what it says on the tin.
I'm the coach for people thatare very busy, um, and from
there, if people are interestedin working with me and we can
have a chat from there and thenwe can talk about the app and
how I can support them.
(24:34):
And one of the projects I'mworking on at the minute, based
on how my current clients aregetting on, is I'm just building
a winter program for clients.
So it's a 12-week program whichlaunches on the 19th of
September, um, but you can putyour name down for the 18th of
(24:56):
August, um, and it is a 12-weekprogram and it's about building
muscle.
It's, um, not for peoplewanting to cut.
It's about building somestrength, some muscle.
It's ideal for people that youknow want to have a great
Christmas and Thanksgiving andbe able to enjoy the food
without having to restrictthemselves.
(25:18):
Um, as I say, it's like, umyou'd be focusing on your macros
and your protein and gettingthose really high, um, and just
building some strength up in thegym.
So what we do on the first weekis test your strength and then
have a program that is built for12 weeks and then the week
before Christmas we test youagain to see how strong you've
(25:40):
got.
And, as I say, it's people thatare wanting to build rather
than having to over restrict,because, let's face it, that
time of year no one's wanting toget skinny.
We're all wanting to enjoy theChristmas food and enjoy the um,
but still be able to keep fitand strong.
So it'll help people kick offthe next year in a really
positive way, in a really strongway, and then we can get slim
(26:04):
in January that's the cycle,right.
Cindy (26:08):
It's like enjoy gain game and then try to lose.
Lose and I and it makes sensethat it is because for building
muscle you need to eat, is whatI hear.
So it works out food is fuel.
That's the main thing so it's agood time to re, re-energize
and re-inspire.
But thank you so much forspending this time with us and
(26:31):
thank you for having me yeah,and to our listeners uh, check
the box below the descriptionwill have all of lissy's social
media handles um and any contactinfo.
And till next time.
welcome back to the podcast now.
I know it's been some time, but, as you can hear, my voice is
still totally recovering fromjust back-to-back um, illness
and then chaos, uh.
So I just wanted to take amoment to check in.
Welcome you into into thisepisode.
It is going to be a reallyresourceful conversation.
(00:29):
It was for me and this waspre-recorded so you don't have
to worry about listening to myhideous voice in this state.
So, without further ado, I wantto introduce my guest for this
podcast.
Her name is Lucy Ann.
She is an online fitness andnutrition coach.
As a new mother, she took theleap and switched from a high
(00:52):
demanding finance role of 16years, where she was a major
incident manager and timemanagement expert, to supporting
clients achieve their healthand fitness goals.
She's now specializing inpeople just like you and I, with
high demanding either jobs,lifestyles or a combination of
(01:15):
just a lot of things where timeis limited.
So my conversation withLucianne was truly valuable.
I had it a few months ago andnot only did I implement some of
the things that she talks aboutin my life, but she really
gives you the insight.
(01:36):
Look on what you might bemissing in your fitness or your
nutrition goals and or mentality.
So I would suggest, after thisepisode, check her out.
Her Instagram will be linked inall of our socials, but let's
get started with the podcast andno worries, this voice will
(01:57):
recover soon and we'll keeprolling, and I'm excited to have
you on because you areessentially doing something that
hits all of us and it should behitting us if it's not which is
nutrition and fitness.
So I want to give you a secondto kind of talk to me about your
(02:19):
journey, where you started fromtransitioning into your
corporate job and jumping intothis brand new field that you're
in yeah, okay, so thank you forhaving me on um.
Lucy-Anne (02:34):
So I worked in banking for 16 years, so
basically straight out of school, and then, um, I, I was always
training around it.
I was always going to the gymand doing lots of cardio classes
and things like that and tryingto fit that in around what was
quite a demanding job.
And then a few years ago Icompeted in bodybuilding, which
(03:00):
was really demanding, and soit's one of those things where
you weren't just going to thegym once a day, you're going
twice and you were very hungryand um, and had a lot of things
going on personally at the sametime.
My um, my grandfather, passedaway just before I competed.
Um, but then, yeah, um, so Ihad a baby last year, uh, so I
(03:24):
was working for the bank at thatpoint and I was a major
incident manager and I was onlyone of two for the whole bank.
They are quite a big bank in theUK.
They're not that big in America, but they are one of the major,
major five banks in the UK.
So it was quite a demanding jobin the UK.
(03:48):
So it was quite a demanding joband whilst I was on my
maternity leave, I kind of.
I think it just having a babyshifts how you think about
things, your priorities,everything totally changes and I
kind of said to myself that Ididn't think I would be able to
go back and do that job to thesame capacity.
I didn't think I didn't feelthat I would be able to be there
(04:10):
to watch my daughter grow up inthe way that I want and be able
to give that career everythingthat you deserve, because it
wasn't a nine to five job.
You know the mobile banking appdoesn't break between 9 a and
5pm, it breaks at seven o'clockat night when you're trying to
do a bath time.
Or you know companies going toadministration at 6am in the
morning and you know the bankneeds you kind of thing.
(04:32):
So I decided that it was time tofollow something I was
passionate about, um, and that Iwould be able to do around my
baby.
So it was difficult because itmeant that I had to study whilst
I was still very earlypostpartum.
I was doing going away anddoing full days, training to
(04:53):
learn to become a personaltrainer and taking the breast
pump with me and leave.
Leaving the baby is aterrifying thing the first time
she's left with her dad on theirown, um.
But yeah, it's good because,like I say, it fits around the
baby and it fits around childcare.
And whilst I miss my corporatejob and I loved that job I know
(05:15):
that because of the challengesI'm having as a mother and you
know, the day that she's sickand can't go to her grandparents
or whatever I know that I feellike my corporate job wouldn't
have been able to support thatin the way that having online
clients does.
Cindy (05:30):
That are a bit more flexible the one thing that I
hear here, too, is so you'redoing online fitness.
Could you tell us a little bit?
What is online fitness?
Lucy-Anne (05:41):
so, as I say, it works a lot better around the
baby and my clients andeverything.
But the great thing about doingit online means I can support
anyone all over the world, sothey don't have to come to me,
we don't have to go to a gym.
Um, I write my clients atraining program and their
nutrition program and it's allin an app on your phone.
(06:02):
So you all you have to do go toyour play store or apple store,
whatever your phone is, and youdownload my app and in there
each week you put in yourcheck-in, so you put in your
pictures, you put in yourmeasurements if you're trying to
lose weight.
That's how we track that andyou let me know how you're
feeling and how you're gettingon with your training program
(06:24):
and then I update your trainingprogram and in there it's got
what your sessions look like.
It estimates how long it shouldtake you to do the sessions and
in there you put in that youlifted, I don't know five
kilogram dumbbells or 20kilograms, whatever it is, so
that we can track your progressto see that you're getting
stronger and you're gettingthinner.
(06:45):
If that's your goal or ifyou're trying to put on weight,
we can track it there as well.
So it's a really great way to beable to keep in touch with
clients, and I give clients theoption that they can have
check-in calls with me.
So we do it over zoom or teamsor whatsapp, whatever works for
them, um, but yeah it.
It kind of helps for peoplethat want to go to the gym at
(07:09):
4am, or they want to go to thegym at 10pm and having a
personal trainer there doesn'twork for them, or clients that
um have worked with a personaltrainer in the past and think I
know what I'm doing.
I just need to.
I need some guidance onstructuring my training programs
, so they don't want someonethere, but they want someone to
tell them how to structure theirtraining so that they're
(07:31):
getting the best out ofthemselves yeah, and I'm gonna
give you an example of so.
Cindy (07:39):
I have always paid for a membership to a gym, but I go
maybe once I do the initial daythat I paid for it, and maybe
once every other month or umI'll switch it up.
And we recently moved to Texas,um, in the in the US, and I
(08:00):
there's this like sauna gym andit's called hot work, so I
signed up for that and that'swhat I go to when a friend drags
me out there.
But other than that, I exactlywhat you're saying, like the,
the schedule of trying to run tothe gym you have to figure out
childcare and the I'm going tobe honest the anxiety of being
(08:22):
in the gym with all of theequipment and, like I've thought
about having.
Maybe you know they sometimesoffer personal trainers there,
but I just feel kind ofembarrassed sometimes of, like
I'm going to ask them how do youuse this equipment?
Like it's just sometimes Ithink, like having.
I'm a solo learner, so I think Ireally like that.
(08:44):
You work at people's pace andkind of interacting with them
when they're ready to interactwith you and your questions.
Can you tell me a little bitabout the people that that
you're working with?
Where have you found thatthey're getting the most results
or what strategies are youusing um with them that you're
(09:07):
seeing there's some success?
Lucy-Anne (09:10):
um.
So it's really good in that I'mable to build each client a
very tailor-made program to them.
So I've got some clients that,like you, will like you will go
to the gym once and then not goagain.
So people like that.
Sometimes I'll build them atraining program that starts
with I just want you to go for a20 minute walk three times a
(09:31):
week or you don't feelcomfortable going into the gym,
get some cheap dumbbells andwe'll start working out at home
and we'll build up to you goinginto the gym.
The good thing about the app iswe can record videos, and so
there's demonstrations in thereon how to use the equipment.
But even if you are in the gymand it doesn't look like what's
on the video, there's alwaysgoing to be someone there to
(09:53):
help you.
Um, one of my clients inparticular she's someone.
She came to me and she was likeI really want to come and work
with you, but I don't know thatI can go to the gym three times
a week.
I've got two kids, I'm runningmy own business, I'm doing this,
I'm doing that, and I worrythat if I've got a training
program and I only go once thatweek, I'm not going to get the
(10:16):
results.
So what I did for her was Ibuilt her a full body routine so
that if she could only go oncea week, or she can only go twice
in a week, it's not like she'strained her legs and she hasn't
trained her upper, or she'strained her biceps but she's not
trained her triceps.
So by having a full roundedroutine for her, her whole
(10:36):
body's still getting a workout,even if it's not as often as she
would like.
So she's still got that senseof accomplishment.
Um, and you know I keepchecking in with her and asking
how she's doing and you know,sometimes she says, you know
what those I've only been oncethis week like, yeah, but
actually in six weeks she's lostnearly 10 kilograms, which is
(10:58):
about 20 22 pounds.
So she, she is making adifference.
So what she's got to rememberis okay, she's not always
hitting it in that particulararea, but she's sticking to the
food she's doing, she's loggingall the food in her app.
She's um logging her weight andher pictures.
So she's still got that senseof accountability, um, even
(11:19):
though she's not able yet to getthe balance in her life quite
right.
Um, and what I've said to someclients, um, you know everyone's
got extracurricular stuff.
You know the kids have gotcricket and football.
While you're waiting for them,go for a walk around the
football pitch, you know, andget your steps in that way,
because a lot of my clients havegot sit-down jobs.
(11:40):
They sat at a desk for ninehour, eight, nine hours a day,
so they're not burning thecalories like someone that's
running around after the kidsare as much.
So what I try and do for peoplelike that is set them a step
target.
So try and get 80,000 steps aday and you know some of them do
, like me.
I've got a walking pad herelike a little treadmill to keep
(12:01):
in the office, to get my stepsin.
Or do simple things like don'tgo to the drive-thru for a
coffee, get out of the car andwalk to get your cup of coffee,
things like things as simple asthat.
It all adds up like go and playfootball with the kids, you
know, rather than sitting andwatching.
Cindy (12:19):
I'm loving your approach because you didn't say don't go
get the coffee, don't go throughthat.
You said just a simple, likebaby step, like get out of the
car and walk in.
And sometimes it can bedaunting to think about changing
your lifestyle all at once, andI think that's what draws us
back, especially with nutritionat once.
(12:41):
And I think that's what drawsus back, especially with
nutrition.
And for me I'll overshare againI work from home all day and we
, you know, have a little one sowe don't go out as much.
Covid just scared us in generaland now there's RSV and there's
hand, foot and mouth disease,all these things out there.
So we're definitely insidepeople.
(13:03):
But what I started to look intowas what's the best, you know,
nutrition plan that I could kindof work with.
And there's so many like fad orlike things that it gets really
confusing.
You know, I went from maybeI'll do the like Mediterranean
(13:25):
diet or maybe I'll do keto andthen after like being like this
is not sustainable, like I can'tjust eating this, now I'm on
intermittent fasting, which I'llsay has been helpful but still
is difficult.
There's always a challenge whatis your take as a nutritionist?
Where do you start people off.
(13:47):
Where can people take theirfirst step to think about
nutrition?
Lucy-Anne (13:54):
I would say don't restrict yourself.
Don't say I'm going to cut outcarbs or I'm gonna cut out
chocolate.
It just does not work.
If you are someone that every,every other day, has a bar of
chocolate candy, um, then sayingI'm not gonna have any will not
work for you, because it takesit takes 21 days to make a
(14:15):
change, become a habit.
So you need to start off verylittle little things like focus
on adding more fiber into yourdiet.
So whole wheat, whole grains,you know, oats, brown bread,
rice, things like that, stuffthat's going to fill you up so
that you're going to be lessinclined to go and grab a bar of
(14:36):
chocolate.
And, um, what I do with myclients is I don't give them a
massive calorie deficit, becauseif you do that, you're either
gonna end up in a binge restrictcycle or you're gonna end up,
um, you'll just fall off thewagon completely and go.
Do you know what?
I can't do this?
Try and make it so that you'rehaving a little bit of what you
(14:58):
like every day.
So, um, I've got a terriblesweet tooth.
You know I'm guilty of it, butI'll go.
Do you know what?
I'll be good all day and thenat the on my evening I'll have a
little bit of dark chocolatewith my yogurt, and that makes
me feel a little bit better.
I've been really good, you know, um and my app.
(15:20):
What I've done is I've takensome time to put in a lot of
recipes that appeal to people,so there's like a healthy
cheeseburger in there, there'sfish and chips, there's chicken
and leek pie, sausage, mac andcheese, and it's all food that's
healthy, nutritious, but ittastes just like you're getting
a takeaway, and a lot of it is.
(15:41):
It serves two people or itserves four people, so you can
feed the family, because that'sthe other thing.
If mum or dad suddenly decidesI'm gonna eat chicken and rice
for the next six weeks, well, ifthat was my plan, I'd be like
fine, you cook it, because Iain't cooking one meal for you
and one for me and one for thebaby.
We either all eat together orwe don't eat.
I ain't cooking for 10different people.
(16:02):
Do you know?
Having a meal plan that works,that you can all eat, that you
can eat as a family is, isreally key to it, and that's why
I think a lot of my clients areable to stick to what I'm
prescribing them, because theyhaven't got to cook one meal for
themselves and the rest of thefamily something else, and they
sit there eating chicken andrice while everyone else is
(16:22):
having a pizza.
You know there's options.
There's pizzas in the app.
You know that you can make andeven if there isn't something in
the app that you like, you canfactor in those calories.
You can build your calories tofit that.
So as long as you are hittingyour macros, you're hitting your
protein, you're hitting youroverall calories that keep you,
(16:45):
for example, in a deficit.
There's no reason why you can'thave a pizza.
You know you can't havesomething that you enjoy.
Goals is exactly what we'reaiming for and it makes it more
of a lifestyle rather than a sixweek fad diet.
Or you know, things like ketoand atkins, things that cut out
(17:06):
particular micro or macronutrients, do not work for
people.
They're not sustainable.
They might work for six weeks.
You know if you're like I'vegot to get into that dress or
I've got to get into that bikini, but once you've got into that
bikini, chance to are you'rejust going to eat it all again.
You're just going to start allover again and find yourself in
the same place you were before.
Cindy (17:27):
Yeah, and that's such a great approach to behavior
because when you think about it,you know if we are.
I'll speak just for me.
I've lived 25 years choosingand picking and feeding myself.
I'm going to give myself thegrace of my parents dictated to
(17:49):
all this baby seven what I ateand then after that it was all
me.
But we have these habits thatwe've had for such a long time
and the thought behind of likeI'm just gonna flip the switch
today on everything.
It's just unrealistic and maybesome people can do it and they
have the extreme discipline togo through.
(18:11):
But um, it doesn't seem likeit's.
It's at least I want to believeit's not just me, it's not.
Lucy-Anne (18:18):
It's not sustainable.
You can't go from nothing toeverything.
You can't go from whatever yourdiet is and whatever your
training routine is to somethingcompletely different.
It's just not achievable.
I think it really does helpsometimes when your kids are at
the age that they are trying newfoods or you're weaning them.
Because you want to give yourkids the best start, you want to
(18:39):
ingrain in them good habits andgood eating habits and lots of
different foods so it makes youeat better.
And the thing is my daughter'sat the age now where if I'm
eating a biscuit it's gettingtaken out of my hand and someone
else is eating it.
So I want to eat better so thatshe's better.
I think it's.
It's a really important timewhen a kid's growing up that
(19:01):
they develop these good habitsaround food and even things as
simple as don't watch the tv.
When, when you're eatingbecause you're not listening to
your body tell you when it'sfull you're watching the TV, so
many of us will put us kids infront of the TV just so that we
can cram food down the mouthwithout noticing it.
When they're tiny and they'reweaning, chances are they
(19:23):
weren't hungry.
That's why they're not eatingit.
That's why they're not pickingat it themselves.
You know their diets, theirhunger changes so much at that
age.
Their diets, their, theirhunger changes so much at that
age.
But we really need to listen tothem when they go, when they're
just pushing it away andflicking it off the high chair.
They just didn't want it andthey need to know their bodies
and we need to respect that.
But we need to listen to ourbodies too.
(19:44):
What's your body saying?
Is your body full?
Chances are it is.
Give yourself a minute, or giveyourself 20 minutes before you
go back seconds, because chancesare you're full, but your
body's not told you yet yeah,yeah, I, I, I understand that
more than I care to admit.
Cindy (20:05):
Uh, especially with my son, he, for the longest time,
you know, we would set the foodout and we would have our time
and it was, we were on a routineand he wouldn't eat it and it
would sit there and it would sitthere and then he would just
grab the celery and just starteating.
And you know, it's just one ofthose things where, like, you
get to have a flashback or atleast, um, if you knew in the
(20:29):
past or some parents may havenever known you know your body
will kind of tell you what youneed, what nutrients you need,
what you know if you're hungry,at least for them.
I hope my signals are clearerfor me as an adult.
The last thing I wanted to kindof throw out there, to get your
thoughts on really quick so, isthe connection that people have
(20:53):
with their food and theiremotions.
Right now that I'm doing thisintermittent fasting, I let's
say, go maybe like 20 hourswhere I'm just like I'm not
going to eat.
I'll eat, you know the fourhour window, but what I did
notice during that time is thatwhen I'm stressed or when I'm
sad or whatever it is, there's avoid that I used to fill,
(21:19):
probably, with, like runningdownstairs and picking up
something quick and you knowtelling my husband like, oh, I
just had this really rough calland right now it's not, it's not
there and so and so it made itmore aware is there?
Is there a quick tip that youkind of help people with when
navigating, separating the two,I mean, other than you know, go
(21:40):
to therapy but, um, I think it's.
Lucy-Anne (21:47):
I would say you need to take the time to consider
what that emotion is and what isit that eating that cookie is
going to give you.
So, cookies, chocolate candy,it's.
It's giving you that happyhormone, it's giving you the
oxytocin.
And is there something elsethat you could do in that moment
that could give you that?
Could you go and give yourchild a hug?
(22:07):
Or could you just go outsideand stand in the garden for 10
minutes and just try and groundyourself, center yourself and go
?
Do you know what that was?
A really rough, crappy call.
Let's just have a minute andjust come back to myself before
I go in and deal with whateverthat is.
And sometimes, just distraction,just distract yourself, um,
(22:28):
because you're not hungry.
You're just wanting a hormonalhug, really aren't you?
That's what you're wanting, um.
So is there something else thatyou can do that makes you happy
?
Um, or releases the frustration, you know?
Can you go and scream into apillow because that conference
call didn't go well and that guywasn't listening?
(22:49):
Or, like, say, you can go andgive your kid a hug, go and get
out into nature for five minutes, or having a herbal tea, just
just sitting with a cup of tea,just doing that, just releasing
it, releasing it from yourshoulders, releasing it from
your brow that's got allstressed where you, where you're
(23:10):
holding all the tension andjust feel your body.
Allow yourself to feel yourbody, sometimes just touching
along your face, along your brow, and just being able to be a
little bit more present in yourbody than in your head.
Just to bring that connectionback a little bit.
Cindy (23:29):
Those are really great tips.
I'm learning a lot and I'mgoing to re-evaluate things you
know, because there are somethings you can't know it all
right, like I think that's what,as busy moms, you can't figure
it all out all at once.
We weren't born with it.
(23:50):
You learn it, um, and to thatpoint, I want to give you the
chance to tell us about one,your app, because I want to know
the name of it to see if I itdownloads for me, um.
And then any projects that youhave in the future, or anything
that you want our listeners tokind of um, know about.
You look into, uh, and andreach out to you yeah, um.
Lucy-Anne (24:13):
So best place to reach out to me is through my
instagram, which is the busyfitness coach.
So I'm what it says on the tin.
I'm the coach for people thatare very busy, um, and from
there, if people are interestedin working with me and we can
have a chat from there and thenwe can talk about the app and
how I can support them.
(24:34):
And one of the projects I'mworking on at the minute, based
on how my current clients aregetting on, is I'm just building
a winter program for clients.
So it's a 12-week program whichlaunches on the 19th of
September, um, but you can putyour name down for the 18th of
(24:56):
August, um, and it is a 12-weekprogram and it's about building
muscle.
It's, um, not for peoplewanting to cut.
It's about building somestrength, some muscle.
It's ideal for people that youknow want to have a great
Christmas and Thanksgiving andbe able to enjoy the food
without having to restrictthemselves.
(25:18):
Um, as I say, it's like, umyou'd be focusing on your macros
and your protein and gettingthose really high, um, and just
building some strength up in thegym.
So what we do on the first weekis test your strength and then
have a program that is built for12 weeks and then the week
before Christmas we test youagain to see how strong you've
(25:40):
got.
And, as I say, it's people thatare wanting to build rather
than having to over restrict,because, let's face it, that
time of year no one's wanting toget skinny.
We're all wanting to enjoy theChristmas food and enjoy the um,
but still be able to keep fitand strong.
So it'll help people kick offthe next year in a really
positive way, in a really strongway, and then we can get slim
(26:04):
in January that's the cycle,right.
Cindy (26:08):
It's like enjoy gain game and then try to lose.
Lose and I and it makes sensethat it is because for building
muscle you need to eat, is whatI hear.
So it works out food is fuel.
That's the main thing so it's agood time to re, re-energize
and re-inspire.
But thank you so much forspending this time with us and
(26:31):
thank you for having me yeah,and to our listeners uh, check
the box below the descriptionwill have all of lissy's social
media handles um and any contactinfo.
And till next time.
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