MBM hot seat with Steffi Holtz - What if consistency is the real freedom

What if the quietest choice is the most powerful one? We sit down with Steffi Holtz to map the real path from body shame to body trust, and it’s not a 30-day fix or a secret macro code. It’s the steady, human work of aligning habits with goals—one clear step target, one balanced plate, one honest check-in at a time.

Steffi came in “doing everything right”: frequent workouts, nutrient-dense foods, and zero results she could feel. Together, we uncovered the usual suspects hiding in plain sight—low daily movement, generous “healthy” fats pushing calories sky-high, and a protein gap that kept hunger humming. Once we set realistic steps, tightened portions, and balanced macros, the body responded fast. Then we hit the plot twist: after getting photoshoot-lean, the push for “even leaner” backfired. Instead of grinding harder, we raised calories with intent. Training popped, energy returned, and her look sharpened. The takeaway is counterintuitive but reliable: when you’re already lean, performance and appearance often improve when you fuel more.

We also navigate the head game. Growing up with 90s diet talk wired a harsh inner critic that metrics alone can’t silence. ADHD added its own spin, turning structure from a chore into a lifeline—predictable routines, simple targets, and visible wins gave steady dopamine without burnout. Coaching became less about macros and more about mental load: separating signal from noise, slowing down at the right time, and zooming out with data when emotions shout “it’s not working.” The community piece matters too. Real peers make it easier to say no to unhelpful pressure and yes to sustainable standards.

If you’ve ever thought your body is broken, this conversation offers a kinder map: choose steps you can repeat, lift with intent, balance your plate, fuel when progress stalls, and use progress photos to challenge the story in your head. Consistency isn’t a cage; it’s the anchor that lets you enjoy life without losing the plot. If this resonates, follow the show, share it with a friend who needs calm over chaos, and leave a review to help more people find a saner path to health.

Transcript

Hot Seat Series Kicks Off

SPEAKER_00 0:04

Okay, so welcome to we for the next couple of weeks we're doing a few hot seats. Got a few clients that don't even know they're going to be in a hot seat, but I'm going to literally contact them then before, like I did Steffi today. Um jump in for me. And what I want to do is just highlight other people's journey because sometimes we can look at people's journey and assume it's like the easiest thing. Go in, or we can look at different shapes and sizes and assume the mentality is different for different people. And what's quite nice, what I see a lot of is no matter what shape, size, what journey you're on, a lot of the mentalities are very similar. And what that can be for people is like quite reassuring. That one, you're not in this spot where it's like I'm losing my bloody mind, but I step on the scales every week. Um, and two, it's like, oh my god, it seems to be so easy for everyone else, yet for me it's so difficult. And that's why I wanted to just be that four weeks, different clients where it's easy for me to tell you that don't worry, don't worry. But when you hear it from people that have been in the program for a while, you get a different perspective.

Why Showcase Real Client Journeys

SPEAKER_00 1:10

So this week is Steffi Holtz. Um welcome to the hot seat. God, here we go. Here we go. So a bit of background, Coach Steffi for what we want like nine months nearly, maybe more longer, shorter. Three months, that's great. Let me check. I reckon when did we start? We started in June. So six, seven, eight months. God, yeah, eight months that far. That's what everyone says. So some people came in for 21 days, mate, they've been here for like three years. You can't leave. All right, Steffi. So, first, my first question to you is take us back to the beginning when we first met, first call. What was your relationship like with your body then on like a day today?

Steffi’s Early Body Image Story

SPEAKER_03 2:10

Mm-hmm. I was thinking about this question, and I was thinking about like what got me to the place where I was at before we started this journey, and it was like, God, I think the the first time I can ever remember feeling badly about my body, and this is like really sad to admit, um, is genuinely something as young as like five, because I grew up in the 90s, and so all the kind of like maternal figures around us were like talking about like, oh, she's a skinny mini and whatever, and like you eventually start to like internalize that in a way that's like very subconscious. So, like I think before I started this program, it was just this kind of like low hum of just constantly in the background of like just doing weird things, like get getting up in the morning and like checking my stomach. I don't know what I was checking my stomach for, other than to just like firm to myself that I or wasn't happy. Um, but yeah, I think I just never really felt truly relaxed. It was like that kind of thing where everything is subconscious, but it's just always in your head at all times. So, like when you're sitting on the sofa, you always have a cushion in front of you. Like when you're sat down at your desk at work, you can just you can feel certain parts of your body that you feel uncomfortable in. Like there's all those things that are just kind of like permanently there and just kind of like chipping away at you. Um, and I guess, yeah, that's where I started off when we first like when I first had that first call with you, yeah.

SPEAKER_00 3:42

I mean that that's one of the hardest things for me when I'm on that initial call with most clients, is hearing how much the noise is in people's heads, like and it isn't just a female problem, it happens with men as well. But men put it down to something else, so they pass it off as like you know, it's it is what it is, and they kind of put it to the back

The Constant Mental Noise

SPEAKER_00 4:10

of their heads, whether that's more damage or less damage is a different conversation. Speaking of women here, but like I think with women, what happens is it goes round and round and round like continuously. And when I meet women, I hear it's like, how long have you been suffering? Like with this issue, like years, yeah. You know, I just can't lose weight, my body's broken. It's just like, and it, you know, and I'm sitting there thinking, it's not, it's not, but what's happened is you've got into this cycle and you can't get out of this loop, and it just feels like I'm trying this that I'm trying this that and you just you just can't get out of it, and I and it's it's painful when you're in that situation.

SPEAKER_03 4:43

We've gone through like several different phrases as of women as women, sorry, of like what is acceptable to talk about with your body image. So we've gone from like it's okay to be like I want to be skinny as fuck, or like uh does my bum look big in this to like the body positivity movement, and then that being quite oppressive, and then having to be like, actually, can we just talk about body neutrality? And then it's like that all of that noise makes you kind of not want to speak about it at all in case you get it wrong, but actually, so many of us are, and it's not just like you say, it's not just women, it's men are probably being even quieter about it. At least we have the network of women to be able to like naturally talk about stuff, and men don't have that at all, really. Like, it's not something they would necessarily talk about. Although, if they did, they might be more candid about it than women. You take place more than it's yeah, men would be like, Oh, you've put on a bit of timber.

SPEAKER_04 5:39

Yeah, like women would never say that for an amount.

SPEAKER_00 5:42

Your mom, your mom might, yeah, yeah.

SPEAKER_04 5:45

Yeah, your mom, your harshest critic.

SPEAKER_00 5:47

Yeah, exactly, exactly. So, you know, in the beginning, you were training, yeah. You were dieting sometimes. Like, what what do you think wasn't working for you then? You know, like what were you doing then? And what you know, was there an idea around the diet or idea around the training picture? Like, what was the program you were on?

SPEAKER_03 6:13

Oh, the program, the program, it's funny, isn't it? Because when I came to you, I was like, look, I eat really healthy and

Gendered Body Talk And Comparison

SPEAKER_03 6:20

I train five times a week. But interestingly, if you go, if you go back to the beginning, like I have never been a sporty person. I fucking hated P at school. I was never that girl, I was like always the person that was just trying to get out of doing sports. Um, and then during lockdown, I sort of like turned 30 and were just in all the time and not having any movement whatsoever. And all the things that I could get away with in my 20s just like came to like a crashing halt, and it was like, okay, I've actually my body's changing a lot now. Like, I can't do the things I can't drink 50 margaritas at the weekend and like just eat whatever I wanted to. So I sort of found like um this coach who did like animal flow and boxing, and so I kind of got the first taste of doing strength training. Um, and then I like after the lockdown was over, I joined a gym which was genuinely like the most terrifying terrifying on earth. Um, but nothing was really changing. Um, I felt stronger, but like I still kind of felt like tired and puffy and inflamed. And I was sort of like, well, I know a lot of nutrition. And I was sort of like, I don't know if you remember that um episode of Friends where Joey makes the trifle and he's like, he's like, cream, good, fruit, good. And I was, and then he's like, beef good. And I was sort of like that about healthy foods. So I was kind of like, you know, nuts, good, like seeds good, lentils good, olive oil, fucking good. You know what I mean? Like, I was just like pouring gallons of olive oil on everything, and you were like, Yeah, it's fine, you can be healthy and still like or like do you know what I mean? Like some of the problem is that I just like I thought I was being incredibly healthy, but actually I probably wasn't really moving that much. I think the biggest um difference for me was like when I first started, you immediately like, right, let's do the accountability challenge. And so kind of like brought to like a sort of brought to the fore, like how little I was moving, because everyone's like, right, I'm gonna do minimum 20k steps. And I was like, what the fuck? I was like, okay, I'm gonna start on eight K steps, will be mine. Um, and trying to put that into practice in itself was hard. So I think like you don't realize like how important just like tiny incremental changes

What Wasn’t Working In Training

SPEAKER_03 8:50

are for you. Yeah, and I just was not doing anything, I was just eating like lots of delicious healthy food, but just portion sizing was not a thing.

SPEAKER_00 8:59

That's the thing. Some you know, people come to me sometimes and they're like, I'm eating healthy, and I actually don't need help in my diet, I just need help with my training. Or I'll be like, I don't need help with uh my training, I need help with my diet. But what you've got people I don't understand is there's a formula, and in that formula, there is so many of these one to ten percent of each of the part of the formula, and what people don't understand is I'm coaching each woman, whether it's uh woman that's 30 years old, whether it's a woman that's 50 years old, whether it's a woman with three kids, whether a woman that's post-pregnant, like an athlete. That's what you're thinking about the variables like, and you have to take each variable with like a lot of respect. And there's a difference between like someone doing 6,000 steps and someone doing 10,000 steps. Like, yeah, your life might permit a certain amount, but when you just think like just take oh, I can eat healthy, or I can just kind of do a bit of walking, or I can kind of get a bit of training. What happens is all these variables come down to like yeah 40%. So it feels like you're actually doing quite a lot because you're ticking all these boxes, not doing them at the level you need to do them, you're just doing what you need to do, but not getting the outcome, and you're not doing it in an optimum way. So, what we try and do is just put everything on in a more optimal way to suit your lifestyle. Like I said, 20,000 sets were gonna work for me, but 8,000, where can we push you to? And when you start turning the likes on only one percent, what happens is you start saying, Oh, I'm doing the same shit, but getting results now, and it's like, yeah, because you just we just enhanced what basically you were doing before.

SPEAKER_03 10:39

Yeah, it's

Healthy Foods, Hidden Calories

SPEAKER_03 10:40

just like tiny tweaks, which is what makes it so interesting because you're like, I don't feel like I've changed that much, but the difference is and I think a big part of it as well is like balancing your different nutrients, so being like, don't over-index on fat because actually, like you probably will still end up feeling hungry in other areas if you if you're not balancing them right. I think that was an issue I had when I first started. I was like, you were like, you can't just like have a shit ton of oil and then you use up all your calories on that. Do you know what I mean? Like you'll feel much more balanced if you if you balance each of the macros. Um, and yeah, I think that was a big change. It's just like it's like all these little things that come together, and then the change is massive.

SPEAKER_00 11:30

And what do you think, like the biggest surprise for you, like where you are now? Like let's let's fast forward to right at this moment now with your body. What would you say the biggest surprise for you out of this process has been?

SPEAKER_03 11:52

Um the biggest surprise.

SPEAKER_00 11:53

It can be with your body, it can be with actually the program, it can be the mind.

SPEAKER_03 12:01

I think the biggest surprise is probably like how resilient your body is, if you know what I mean, like you you think that it the way that it responds is so quick. Like every time I'm you do you send a loom to me, you're like, your body doesn't change like that. Like you've done a lot of work to get to where you are. Like

Steps, Movement, And Tiny Tweaks

SPEAKER_03 12:30

it's not gonna suddenly bounce back to square one. Um I think also like as somebody with um ADHD, I think when you have something like ADHD, you can either like lean into it and be like sort of have this kind of like self-fulfilling prophecy where you're like, well, I have a chaotic mind, so therefore I can't be diligent, it's just not in my capacity to do so. But actually, doing this program has given me like the structure that you need as somebody with ADHD because it's like it's all about like the dopamine in your brain, and so having that consistency actually makes me better at dealing with life, if you know what I mean. So there's all these other like parts of your life that it trickles out into. So I'm like, okay, well, if I can be this consistent with something that most people find really hard to be consistent with, then I can do that in other areas of my life where I'm like, okay, let me get better at my finances now. If I'm just like as consistent with that as I am with this, then I can be I can improve loads of different things. It's just about like consistency is so underrated. It's like people will go to such extreme lengths to shorten the journey instead of just being like, okay, I'm gonna enjoy routine and I'm gonna enjoy like the incremental changes and not just be like, right, fuck it, juice diet. I mean, and it's like that doesn't feel good, like it's whereas like consistency is really helped the the reward centers in my brain that's like really helped with that.

SPEAKER_00 14:15

The you know, like and here we go, making it about me this this uh podcast, but consistency people think that like oh I must be like healthy all the time, you know. And I try and be my my own food journey, but like I am not healthy all the time, like you know, girls is on the call right now, she's my sister-in-law, she'll she'll tell you some of the secrets that me and Caitlin get all do our food sometimes. But like, it's not a case of like I am healthy all the time, but what I am is consistent with the foundation, and and what I am also not scared of is if I have a burger, I know I ain't lost my body in one night. And I think that is what happens a lot when you especially when you start to get your your body, the body for the first time, you get scared of like foods, like oh, I went over, but like my macros by 20 grams of carbs, is the day ruined? And what I try and educate people on is like the the damage you'll have

Macro Balance Beats Food Rules

SPEAKER_00 15:20

to do would need to be consistent for periods of time for your body to go back to where it was or lose the body. You might have water retention, you might have a little bit of fluctuation, but if you have a tight stomach, because you've gained that over six months, and you go and have a bad weekend or a bad McDonald's one day, you ain't gonna lose it.

SPEAKER_03 15:43

Yeah, sometimes in the mind we tell ourselves that we forget that like consistency almost gives you freedom. It sounds like um like those are juxtaposed or like juxtaposing ideas, but actually the consistency gives you like the anchor to be able to enjoy those other moments because you're like, okay, that's fine. Uh tomorrow I'm just back uh doing what I always do, back to it, maybe do you know what I mean? Like, yeah, exactly that you don't have to like spiral and be like, oh fuck I had loads of chips. Like now I'm just like I had loads of chips, that's great. I can just go back to just what I was doing before because I have because that's that's my new normal, if you know what I mean, rather than being like everything has to be a panic because you feel out of control of everything.

SPEAKER_00 16:28

Yeah, 100%. And I think like now you, you know, with your journey, like just to shed a bit of light on your journey, Steffi got ready for a photo shoot, got fairly lean for the photo shoot, and then wanted to get leaner. Um, and I said no, basically. Uh, and said we're gonna we need to put food back up. And you was we went through this kind of like transition of a few weeks of you going, but I want to have a six-pack, and I was going, it's not worth it. And you just go, yeah, but I just want to try it. I was going, okay, we'll try it, but I need we need to get put a like a level of holding this weight here because what women have fell into the trap in, uh fell into the trap before is that it's weight loss or nothing. It's get skinny or nothing, it's lose more weight or nothing. And there's a point where I try and teach most people when they're in a good spot where you can't really see it yourself yet because you're still trying to drive for success. And that's why we always

Biggest Surprise: Body Resilience

SPEAKER_00 17:25

notice it when we've lost it, look back at pictures and go, fucking, I was lean then, and I didn't know it. Yeah, but it's not all about weight loss. And when you start to put food in, and when you start to add a bit more food to the body, of how much better the body starts to work in the gym, how you start to feel, food noise starts to disappear. And I think that transition is like it's very hard to do. Like, talk to me a little bit about that for you, because that was you know, that was your one of your, you know, your journey was get slim, feel good, and it was there was a bit of resistance there, wasn't there? When I said, like, let's put some food in.

SPEAKER_03 18:04

Yeah, yeah. I think when you've started to tone up and see differences in your body, it can be a little bit addictive that you're like, oh, this is like you know, I can see my body changing. But then you kind of get into if you've never done it before, I've never done this before, right? So if you've never done it before, you don't know, you don't you've got no frame of reference to compare it to. So coming out of that deficit, I was like, yeah, but I'm not quite where I want to be. And then you realize you're like, you can't be in a deficit forever, like the body doesn't thrive on that. So actually it ended up being that like I I'm pretty sure I ended up maybe not putting on weight, but feeling like a bit kind of like softer and less toned because I had been in that deficit for too long, and it starts to start to be like a tipping point where your body's like, actually, I'm fucking sick to death for this now. Let me go back to normal. And then as soon as I did, I felt more toned and more strong, and like had so much more energy. And you just have to like trust the process.

SPEAKER_04 19:10

Sometimes you have to trust what Louie Merlitt says, even if you really don't want to. I want fucking abs.

SPEAKER_00 19:19

I don't get it, and then I

ADHD, Structure, And Dopamine

SPEAKER_00 19:20

was about to do like seven-minute check-ins like trying to just talk on down the legend, like you don't need to.

SPEAKER_04 19:25

Anyway, don't worry, it's not like I've been doing this for fucking 20 years. And I was like, You don't understand.

SPEAKER_00 19:30

You don't understand my body, you don't get it. The science is behind that, it's like when body fat for women gets past a certain level, the body starts to feel like it's a bit in famine. Starts to be like, well, I don't have reserves anymore. Uh all that fat I have around my stomach is now gone. So I don't have reserves. So I you know, I it starts to get stressed out because it's leaner, so it doesn't have stored energy like it did. You know, let's say someone that's like got 20 kilos to lose, they've got a lot of stored energy. So they can be in a deficit for quite a while because worst case scenario, the body will go for the fat. But as you start to get quite toned, what happens is the body doesn't have that anymore. So your body gets into a bit of a compromised position. And this is what when people like want to be super lean all year round or have like abs all year round. And some people are genetically blessed like that, or some people have spent the last 15 years working on their body to get it to that point where the body doesn't feel stressed at that point, but it's very much as similar as like dropping calories to like a super low level. When the body fat gets below 25%, starts to get like even past 20%, it gets panicky. And what you need to do every now and again is go, right, here's some food, use it, feel better, and all the all the hunger hormones start to disappear, the lights go back on. So then the body starts to go, oh, I've got more fuel. So you think about a Formula One car, it starts to use the fuel more, and it's that's they can go through like gallons of fuel, you know, on a racetrack. And it's the same as when the body gets to a sensitive point. And this is what weight loss and resetting the body is about. You go down, you put more fuel in, you keep the same weight because people assume when I put food in, I'm gonna gain all the weight back. And then you realize, well, we put 100 calories in, 200 calories in. Well, I'm not gaining the weight back. So yeah, because now your body's learning how to use that fuel better. And then when you are in a position, you know what, I've got a holiday in five weeks, you can turn it back on for them moment. So you be so you you're always tight, but you're a couple weeks away from being super, super.

Consistency Over Perfection

SPEAKER_03 21:40

Yeah, it just becomes like your body becomes more efficient at using the energy because you've like built up this kind of like you know, more consistent, good habits that it's like, okay, I'm I'm being nourished, I'm I'm being trained, the movement's there, you know.

SPEAKER_00 21:56

Exactly. Was there a point where the results? What happened, but your head hadn't gone up.

SPEAKER_03 22:04

I mean, I think you definitely attest to this happening. There's definitely like one loom that I remember specifically where you were like, I swear to God, these calls, I feel like you've got fucking amnesia. Like, you I come on the call, I tell you what to do, and you're like, Yeah, yeah, yeah, great, great, great. This is amazing, this is amazing. And the next week comes around, you're like completely forgotten what I've said, you completely denied what I've said. I think like in the beginning, you just sort of don't trust things because you don't again, like, you don't have the frame of reference for whether things work and how how your body changes and how it adapts. Um, so yeah, there was definitely stages where I was like, it's not working, and I'm and I'm hanging, I'm putting white on, and you're like, then it's just calm down, it's just calm down now. And then you would kind of scroll back to like my first pictures, and I'd be like, Oh shit, okay, yeah, let's put things into perspective here a little bit. Um, but I do think that we were saying this the other day, Louie. Like, I think the reason why people have not have to, but like why it's so beneficial to stay with you for a while is like you can't factor in those intricacies with like just signing up to like the ladder app. Do you know what I mean? Like your job is so much like part, it's like so tapped into the psychological element that you won't get unless you do it over a span of time where you're like have all these questions that filter in over several months, and then people start to like take in the information. It takes a while to like let that settle in. Um, and I I feel very grateful that I've kind of pushed myself to carry it on because like some people will be like, Well, you've lost the weight, why are you still doing it? And I'm like, Well, I feel very kind of like safe in this like uh routine that I have now, and I kind of I'm I'm still getting like nuggets of information that are really important to me to be able to like go forward and and feel kind of comfortable and just do it on my own. Do you know what I mean?

SPEAKER_00 24:11

Yeah, no, 100%. I I 2022 I went to my therapist for an issue I thought I had. Yeah, we're now in 2026 and I'm working on issues that I never even knew I had. And this what happens is it's the same with your body, and people this is the thing with the body, people assume that it's in they can fix it themselves, and maybe that's what therapy used to be. But there's a side this game

Fear Of Foods And Flexibility

SPEAKER_00 24:40

is macros training activity, but that stuff, I'll be honest with you, if you that's what you're here for, just get on ChatGPT, or ask someone on my program and say Louis's actually created a chat GPT, put give me that link, you can have it for free. That will get you the logistics of what you need to do. But there's a psychological game of when you're going through this journey of how your mind works and how your body, how your mind can tell you to go back on this and don't do that, and don't do this, and it can send you all these different ways. And until you get that mind to a solid point, it doesn't matter what macros and calories you get given, what program you get, because you will just mentally it takes so long to fix years of damage that you've potentially done to yourself or growing up in the 90s did to you, you know, be skinny, be skinny, because people can leave there even with results. But if you've not worked on like the voice that you had pre-programmed to the voice that you have now, you'll be in no good state, like literally no good state. You because you're just speaking to yourself the exact same way you was when you were six to ten kilos up, because you don't believe what you've got. And everyone will know, even everyone on this call, everyone listening in, there's a moment where you've look back at a picture and go, Oh my god, my body was just hanging there, and I didn't even know it. And that's because you've been you're speaking to yourself like shit at the time. It's not until you look back and go, Oh, I had it, and I didn't even realize. Yeah, because you were bullying yourself at the time. That takes a while to to overcome. And a lot of people that are on this call have been with me for a while and I understand that that journey. I'm constantly times, they got a few two more questions. One, I think that's super important. People have seen your transformation, and there'll be some people on this program on this call right now that are here because of your transformation. There's a few people in my program that have had some substantial transformations that have motivated other women to join and have their journey. So some will say some will say you have influenced people, yeah. Like you we look at influencers on social media and you love their bodies and we think, oh my god, they look amazing. People have looked at your body thought, that is um unbelievable. Like, and you know, they think you've kind of reached the the the peak part, but it is a tough question. Do you love your body?

SPEAKER_03 27:12

It's an interesting one, isn't it? I mean, it's actually very shocking to hear you say that like people would see mine as like uh end game sort of situation. Like I could I can't I couldn't fathom that ever being the case, like I don't know, three years ago.

Photo Shoot Lean And The Wall

SPEAKER_03 27:30

Um, do I love my body? I I think it would be disingenuous to say that anyone on earth loves their body every single day. Yeah, um, I think we you're too close to it. I think, like you were saying about your therapist, is like you need this kind of like independent adjudicator almost to be like, let's zoom out. I uh I'm not in your head, I'm not emotionally attached to you. I can just look at things almost scientifically and be like, this is what this looks like. You you're having some dysmorphia today. I think you know, like familiarity can make you very hype, like hyper-critical. Um, and I think comparison is just literally unavoidable in the society that we currently live in. But I think on average, now, if we're to take an average across a week, for example, I'd say that I'm like 80 to 90 percent proud of it. And that's like uh I think that's the best that you can hope for, right? Like that's a situation I never thought I would be in. So that that's kind of like that shift alone is is life-changing. I'm less obsessive as well, and I think like that's where I've got to with it.

SPEAKER_00 28:40

Um the noise, the noise quiets down, yeah.

SPEAKER_03 28:43

The noise, yeah.

SPEAKER_00 28:44

That makes a big, big difference, and then two more questions. What would you say to Steffi just about to log into the call with Louie in June? What would you say to that, Steffi, now?

SPEAKER_03 29:04

I remember being like quite um cynical because of the things that I've said, where I was like, well, I'm eating healthy and I'm trying, what can you offer me? And I'm like, why are you on the first call then? Um, but I'd probably say that like you spend so much of your time, whether it's consciously or subconsciously, thinking about this thing, right? We are, I think, inherently quite

Why Adding Food Improved Results

SPEAKER_03 29:30

vain beings. Yeah, um, and time is a commodity, right? Like you there's so many things in your life that you like plan, whether it's like a fancy holiday or you know, spending money on a car or whatever, like you would factor these in and you would you would plan them. It's like, why do you not spend that amount of time and care looking after your health, which is probably the most valuable commodity? But I think like it puts so many obstacles in our way where we're like, I just don't have time for that. I'm just a busy person, I don't have time, or like I'm not capable of tracking that obsessively. But like, actually, you do all of these things at your job every day, you know. It's it's so interesting that the thing that like we need to carry us through our life, like our body, our health, is always at the bottom of the priority list, or it's always the thing that we you know don't value as highly. So I think I'd just be like, look, it was always I think you you put a video out once where you were like, people were asking like about my work and saying that it's too expensive or whatever, and they're like, All right, what about those three dinners you had this week? What about the fact that you eat lunch out every single day in Liverpool Street and it costs you 15 quid? You can afford my program. It's about shifting your priorities to a different area, and you're like, imagine how much time you would get back, and time is money if you were if you didn't have that noise there all the time, and you could just not think about it. It's like we pay to automate so many things in our life. Why not do that for your health? Like your literal health. I'd probably say that to myself. I think we could use that time cherishing our body instead of annihilating it.

SPEAKER_00 31:18

The that, you know, the the thing about price, and I'm you know, I don't say this much on social media, but I can say it within my own community right now. Some people will spend four to five thousand pounds on a holiday and buy another 800 pounds worth of cover-ups for a body that they do not like to be in while sitting on a bench on a holiday on an expensive holiday that they're paid for.

SPEAKER_01 31:40

Yeah.

SPEAKER_00 31:40

Rather than spend half of that and change an a thing that they've been suffering with for years. And I do it a lot myself when I have to invest in myself. But I, you know, when my last business went down, I was so I was so like, I don't need advice of anyone, I don't need a therapist, I don't need a coach, I don't need none of that shit. My mate said to me, Louie, give me one bit of advice now. This business has gone down. Take advice from people. And actually, a lot of people can lift you up from that moment. I now have a coach, I have a therapist, I have a business coach. I spend thousands of pounds on

Trust, Perspective, And Progress Pics

SPEAKER_00 32:20

myself, and I'm thousands of pounds a year on myself. Because I want to be able to do things without the emotional bias that I have on them situations. Because if you have an emotional bias in such certain situations, you'll get in your own way, and having someone there to kind of just lift you up and go, right, listen, this is what you need to do, this is what you need to concentrate on. Stop thinking about that, stop worrying about that. You go, fucking hell, that and you're paying for convenience. No one's paying me for macros and calories. That's what I said. If you're paying me for macros and calories, get a fucking brief one because I promise you, there's no magic in that. There's no magic. It is all about taking the mental load off the mind.

SPEAKER_03 33:09

Anyone's ever said to their parents, you would love to go to therapy, it would be great for you. And their parents are I don't fucking need that. You will understand why this why you need to train. Like that feeling that you get when your parents are just like, I don't fucking need anything. That's you. That's you when you're trying to push away, like dealing with your health properly. It's the same effect.

SPEAKER_00 33:33

100%. And last question: What are you most proud of yourself in this journey? Um, can't be the scale number. Uh, but what are you most proud of? Like body, you, like of yourself in this last nine months?

SPEAKER_03 33:52

So I've kind of mentioned it earlier on, but I do think like the consistency has rolled out to so many other parts of my life, and I think there's so many self-limiting beliefs you can have as somebody with like a chaotic brain like mine, and I think the way that that's made me believe in myself in other areas of my life is just like I I I feel so proud of that to be like, wow, I can

Coaching The Psychology, Not Just Macros

SPEAKER_03 34:20

be consistent, I don't need to have that hovering over me anymore. That's just like you're just not a consistent person. So that's something I'm really proud of, but also yeah, kind of like that helping me to push past these kind of self-imposed ceilings in loads of areas of my life. But then inadvertently, like a lot of my pals have been like, Oh, by the way, I started taking up running again, or like I started strength training, and I haven't I've never done that in my life because I saw you doing it. And it's like, these aren't people that have joined the program, although some people have joined the program because of me as well, which is so amazing. But just like my friends who I love and cherish are just like, Oh, I'm out running in fucking minus 15 in New York right now because I saw you showing up every day, and I'm like, that makes me very proud. Yeah, having seemed very proud.

SPEAKER_00 35:09

No, and I think that is that's amazing. Like when people join this program because they are influenced by someone else, and then they become the influencer, I think is the most amazing transition that you could imagine, you know, where you've looked at someone and gone, I want what they got, but I don't believe it could potentially happen to me. And then you get to a point where it has happened to you, and with especially with you, in the 20s of people have reached out, you know, not all of them signed up the program, but reached out because they've seen your transformation. And I think that's amazing for someone to kind of start on a journey, get individuals, and then go, wow, like I'm one, what she's basically done.

SPEAKER_03 35:59

I mean, and what I will say as well is that I think you can, I actually didn't realize how big the community was. So when I was added to all the groups when we when I first started, I didn't realize that that was part of it. And I think that is very different to just being like, oh, I signed up with a PT at Nuffield or whatever, and you just kind of occasionally see them once a week. That community, I think, has seen me through way more than if I'd done this in a different way. Like being able to speak about something that can sometimes feel a bit embarrassing or that's like shamed in in general society, where people are like, Oh, why why can't you just have one drink? That's just one drink. And you're like, Okay, well, in this community, people understand you because you're like, you're all in it together. And I I think we are we are human beings need community, and I think that's been a huge thing for this journey as well.

SPEAKER_00 36:50

Yeah, the community is absolutely great. Okay, Stephanie Holtz, I thank you very much for taking part, especially the first one, not the easiest one. Um, but yeah, thank you for sharing your journey. I think it would have shed light for a lot of people. Um, so yeah, remember.

SPEAKER_01 37:07

Thanks.

SPEAKER_00 37:09

Um, okay, guys, I'm gonna stop the recording in a second, but I just want to wrap up really quickly. I think like what's what's key, the key point from all that, and I think what everyone should

Do You Love Your Body?

SPEAKER_00 37:20

take away is consistency. Like, consistency, like that trumps everything. Not the bad meal, you know, one salad don't make you healthy, one green juice don't make you cleansed, one bad meal don't make you unhealthy. But it's the consistency, it's the consistency over time that makes the biggest change within your body. And I think that's the the best, you know, takeaway we can go from this. So I'll end it there.