Ever wondered if you really need protein after every workout? How many times a week should you be exercising? Or if it's actually possible to lose fat from one specific area of your body?

In this episode, I'm joined by fellow coach Diane Laing as we tackle some of the most common questions we're asked as coaches. We cut through the confusion, bust a few fitness myths and give practical, realistic advice that you can actually apply to your own health and fitness journey.

From nutrition and fat loss to motivation, consistency, strength training and foam bananas, this is an open conversation packed with tips to help you make progress without feeling overwhelmed.

Whether you're just getting started or have been on your fitness journey for years, I'm sure this episode will resonate with you.

So pop your headphones in, and join us as we answer the questions we hear time and time again.

You can find Diane on Instagram at LifeLongFitness

This episode, I’m joined by double world champion rower and triathlete Colin Wallace.

Colin grew up rowing on the River Dee in Aberdeen, competed for Team Scotland and built his life around sport. But aged 32 he was diagnosed with Multiple Sclerosis after years of ignoring symptoms and hoping they’d go away.

What followed was a complete whirlwind into the world of para sport, representing Great Britain internationally, chasing Paralympic qualification and becoming a double world champion in beach sprint rowing.

We chat about living with MS, invisible disability, the mental and physical role exercise plays in his life and why saying yes to opportunities completely changed his future.

We also cover Hyrox of course.

This episode is a reminder that life doesn’t always end up looking how you expected, but that doesn’t mean it can’t still be incredible.

You can find Colin on Instagram - www.instagram.com/colinjwallace

This week on Joanna: Unfiltered, I'm joined by Emily Jackson, better know as Emily in the Outdoors, a familiar face and voice in the Glasgow running community who’s inspiring thousands by keeping running real.

Emily shares her journey from joining a running club as a novice to taking on marathons and ultra races, including the brutal Devil o’ the Highlands just last weekend. We chat about the power of the running community, balancing training alongside full-time work and family life, and why strength training and yoga became game changers for her running.

The conversation also dives into the mental side of running, showing up authentically online, the highs and lows she openly shares on Instagram, and how that honesty has helped so many people relate to her. Plus, we talk messy houses, supportive husbands, creating local running groups and why running is about so much more than pace or distance.

A fun, honest and inspiring chat for runners of every level -especially those trying to juggle fitness with real life.

You can follow Emily here - https://www.instagram.com/emily_intheoutdoors/

In this episode, I’m joined by pelvic floor physiotherapist Rosie Davie, where we dive into the realities of pelvic health across every stage of a woman’s life. From young female athletes in their 20s, through pregnancy and postpartum, to perimenopause, menopause, and beyond. This conversation highlights just how individual every case is. We talk openly about common symptoms, why they’re often misunderstood or ignored, and how much they can impact daily life. It’s an eye-opening, informative episode that every woman can take something from.

You can find out more about Rosie on her website - www.pelvichealthwithrosie.com

and follow her on Instagram - www.instagram.com/pelvichealthwithrosie

Most women think they need a lower calorie target to see results, but that’s not always the case. In this episode, I break down what calories actually are, the pros and cons of tracking, and why building awareness around your nutrition matters more than obsessing over numbers.

I’ll walk you through how calorie needs differ for fat loss, muscle building, and performance, plus give you real life insight of what that looks like for me training 5/6 days a week.

If you want to feel better, train harder, and get results that actually last, this episode will help you understand the importance of fuelling your body properly, without extremes.

In this episode, I’m busting some of the biggest fitness myths that might be holding you back, from fasted training and cutting carbs to lifting weights and chasing soreness.

If you're feeling overwhelmed with all the information out there about the 'next big thing' or the 'best way' to do things, then this will help you cut through the noise and focus on what actually works.

In this episode I’m joined by Gemma Holloway, an NHS gastroenterology dietitian and freelance sports dietitian, to break down how nutrition can support your performance, recovery, and overall health, without overcomplicating it.

We chat through practical, realistic strategies you can actually apply to your training, whether you’re juggling work, family life, or just trying to stay consistent thriough the different stages of life.

Gemma also specialises in ultra running and offers flexible support, including one off consultations, so you can get expert guidance without a big commitment.

Find out more at www.ghperformancenutrition.com and find Gemma on Instagram @this_dietitian_runs and @ghperformancenutrition

If you feel like you’re doing everything right but still not seeing progress, then this for you.

In this episode I’m breaking down the most common reasons people get stuck in their fitness journey, and the honest truth behind why results aren’t happening as quickly as you’d like. From impatience and constantly chasing new workouts, to not pushing yourself hard enough in the gym, inconsistent nutrition, and overlooking the basics like sleep, steps, and water. It all matters.

If you’re frustrated with your progress, this will give you the reality check (and motivation) you need. Real progress isn’t a quick fix, it’s about doing the simple things, consistently, even when it’s not exciting.