The RJ Coaching Podcast
A podcast dedicated to uncovering the root causes of why you self-sabotage your fitness and fat loss plans...
...But mostly, it'll be me rambling about anything and everything semi-related to that.
Come say hi over on Instagram at @rosejohnstoncoaching
Episodes
25 episodes
Ep 25 - The Compassionate Fat Loss Programme
In the first episode of 2025, I'm talking about The Compassionate Fat Loss Programme—a space I’ve created for anyone looking to let go of toxic diet culture and build a healthier, more supportive relationship with food, movement, and the...
Ep 24 - Q&A - Menopause, Rest Guilt, Self Trust & Having a Coach
Our final Q&A session with questions from the Compassionate Fat Loss Squad and the final pod of 2024!1: In menopause, I was told HIIT is better than a long elliptical session because of stress hormones. Is that true?2: Why, when...
Ep 23 - Q&A - Starting Out, Overwhelm, People Pleasing & Being Self Conscious
Another Q&A session with questions from the Compassionate Fat Loss Squad!1. I am very unfit. The worst I have been, what small steps can I take to get started?2. Breathing, writing, meditating, measuring, stretching, gym, whole ...
Ep 22 - Q&A - Trigger Foods, Getting Toned, Staying Motivated & Emotional Eating
Another Q&A session with questions from the Compassionate Fat Loss Squad!1. What is your opinion on restricting trigger foods?2. Should you have a training plan to get a toned look?3. How do I stay motivated?4. Are there...
Ep 21 - Q&A - Weekend caving, Empathy for smaller bodies, Fear of lasting change & Missing energy targets
We’re back with more questions from the Compassionate Fat Loss Squad! Some incredible questions that I loved getting stuck into! 1. Advice about how to handle the weekends - we could eat in but then it’s kind of bori...
Ep 20 - Q&A - Staying consistent, Drinking Enough Water, Benefits of Meditation & Going Out at Weekends
For the next six weeks, we’re shaking things up! I’ll be sharing questions from the Compassionate Fat Loss Squad—questions that I know many of you can relate to. These incredible women aren’t alone in their struggles, and I hope their insights ...
Ep 19 - Flexible & Compassionate Dieting
Today we'll explore compassionate and flexible dieting—a kinder, more balanced approach to food. We'll cover how ditching strict rules can help break the binge-restrict cycle, why permission around food reduces cravings, and how self-compassion...
Ep 18 - Emotional Eating
In this episode, we’re diving into emotional eating—why we turn to food for comfort and how to start changing that pattern. I chat about spotting emotional vs. physical hunger, understanding your triggers, and finding new ways to cope with comp...
Ep 17 - Ozempic, Wegovy, Mounjaro
In today’s episode, I’m sharing everything I learned from a recent workshop on GLP-1 drugs like Ozempic and Wegovy. I’ll break down how they work, why they’re becoming so popular for weight loss, and what to expect if you’re thinking about tryi...
Ep 16 - Fat & Bodyweight
In today's follow-up from the last episode, I dive into how and why our bodies store fat the way they do and explore not just the physical effects, but more importantly, the emotional impact that excess body fat can have. If you en...
Ep 15 - Fats
Today I talk all things fat...in the nutrient sense. Different types, why fats are vital to our diet, what ones to ensure you're including and your diet and the ones to avoid!If you enjoyed this episode, please subscribe, leave a review...
Ep 14 - Calories
In today's episode I go through what an energy balance is, how it's impacted and what all the acronyms you hear in the fat loss world actually stand for....If you enjoyed this episode, please subscribe, leave a review, and share it with...
Ep 13 - Cortisol
There's a lot of talk about Cortisol and weight gain, so in todays episode I dive into the connection and why it might not be what the diet industry wants you to believe...If you enjoyed this episode, please subscribe, leave a review, a...
Ep 12 My Unique Coaching: Why It's Different and More Effective
As a certified Root Cause Therapist and soon-to-be EFT practitioner. My coaching style is a bit different—it's all about digging deep to address what’s really holding you back while keeping things practical and down-to-earth. No fl...
Ep 11 - Self Compassion
In today's episode I take you through the difference between tender and fierce self-compassion and the RAIN practice from Tara Brach's book - Radical CompassionIf you enjoyed this episode, please subscribe, leave a review, and share it ...
Ep 10 - Weighing Yourself
Today I'm discussing all the factors that can impact your scale weight and how best to use scale weight to help on your journey,Thanks for tuning in - if you enjoyed this episode, please subscribe, leave a review, and share it with your...
Ep9 - Morning Routines
Hello everyone! Today, as you voted for by you via my insta page, I'm discussing why a morning routine is so important and how to start implementing one!Thanks for tuning in - if you enjoyed this episode, please subscribe, leave a revie...
Ep8 - Falling Off The Wagon
Join me as I take you through my top 5 reasons why you might always be falling off the wagon,Thanks for tuning in! If you enjoyed this episode, please subscribe, leave a review, and share it with your friends. If ...
Ep7 - Patronuses & Devils Snare
A Harry Potter episode was ALWAYS going to happen. And what better time to do it than for Episode 7. IYKYK. Today I take you through two metaphors I use with clients to help you get uncomfortable with being uncomfortable and how to...
Ep6 - Protein
Today I take you through all things protein!Mentioned in the episode...Lean Cookies
Ep5 - The Roger Bannister Effect
In today's episode, I look at how your mindset can impact your physical ability, and how to overcome itThe book mentioned was The Chimp Paradox by Prof Steve Peters-Thanks for tuning in! If you enjoyed this episode, plea...
Ep4 - Joining the Gym
Join me as I take you through how I used to lead an induction at the gym! This comes from many years of being a fitness instructor who used to love doing gym inductions to help make people feel welcome, less scared and actually excited about wo...
Ep3 - Eating Guidelines
In today's episode I take you through 5 "eating" styles" to help you gain a better understanding of your relationship with food,Here's what I go through:1. The Healthful 3 method2. Meal Prepping3. Mindful Eating...