In this episode, I’m joined by online strength and female health coach Ellen Johnston. We explore her mission to help women let go of food guilt, lift heavy and build confidence that actually lasts. Ellen shares how societal pressure and diet culture shape women’s relationships with food, exercise and their bodies, and why strength training can be such a powerful tool for changing that.

We talk about what Ellen has learned from studying sports and exercise science, how her coaching philosophy has evolved over time, and the realities of working in the online fitness space. Ellen also opens up about her own journey through injuries and surgeries, the physical and emotional challenges of rehab, and how those experiences reshaped her relationship with training and the way she now supports her clients.

This conversation also touches on self-care, navigating setbacks, building resilience and what sustainable progress really looks like in the long term. It’s an honest discussion about strength, recovery, body image and the ongoing process of learning to trust your body again.

You'll find Ellen @ellenjohnstonpt (Instagram)

You'll find Dee @dee_dchealthfitness (Instagram)

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In this episode of the DC Podcast, Dee Cronin is joined by Claire Dunn, running coach, personal trainer, and nutritionist who works primarily with endurance runners. Claire shares her experience of going from finding running difficult to competing in ultra-marathons, and how consistency, realistic expectations, and good coaching shaped that progression.

They discuss the realities of starting running, common misconceptions, and how social media often distorts what running looks like by focusing on highlight reels rather than the early stages, setbacks, and unglamorous work. Claire offers practical insight into what actually matters when beginning or returning to running, including appropriate training, fuelling, and reframing progress beyond pace or distance.

This episode is an honest conversation about running for real people, building confidence over time, and separating what’s useful from what’s just noise.

You'll find Claire @outmilers (Instagram)

You'll find Dee @dee_dchealthfitness (Instagram)

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In this conversation Dee & Maria delve into personal experiences, comforts outside of food, creatine, preworkout and emotional eating. They also make a not so fun announcement that'll you'll definitely want to hear. 👀

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⁠⁠dee_dchealthfitness⁠⁠

⁠maria_dchealthfitness⁠

⁠⁠dchealthfitness_⁠⁠

dee@dchealthandfitness.com

⁠⁠www.dchealthandfitness.com

Chapters

00:00 Farewell and Reflections

01:27 Understanding Creatine: Benefits and Usage

07:42 Pre-Workout Essentials: What to Look For

11:03 Sciatica: Understanding and Seeking Help

13:06 Post-Workout Hunger: Why It Happens

21:01 Finding Your Ideal Workout Time

24:22 Comfort Beyond Food: Exploring Alternatives

33:25 The Comfort of Home and Fire

37:39 Morning Routines and Coffee Culture

41:43 Advocating Healthy Relationships with Food

52:36 Reflections on Change and Farewell

In this conversation, Dee and Maria discuss various topics including electrolyte supplementation, the impact of carbohydrate intake on PCOS, and the frequency of gym sessions. They emphasize the importance of individual circumstances and needs when making dietary and exercise choices. As well as discussing the importance of realistic expectations and individual circumstances when it comes to exercise frequency and progress. They emphasize that one session per week is better than none and that progress can still be made with consistent training. They also caution against overtraining and the negative impact it can have on recovery and overall health. The conversation then shifts to body image and the acceptance of different body types. They stress that genetics play a role in body composition and that it's important to focus on overall health rather than striving for a specific body shape. Finally, they briefly discuss recommendations for sports bras for larger bodies, highlighting the importance of finding a comfortable fit and considering individual preferences.

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⁠⁠dee_dchealthfitness⁠⁠

⁠maria_dchealthfitness⁠

⁠⁠dchealthfitness_⁠⁠

dee@dchealthandfitness.com

⁠⁠www.dchealthandfitness.com

In this conversation, Dee and Maria discuss their recent gym meetup, including the delicious food brought by their clients. They also answer questions about introducing movement when energy is low and why we need fruits and vegetables in our diet. Dee emphasizes the need for self-compassion and finding fun ways to incorporate movement into daily life. They also discuss the traffic light system for managing energy levels and setting realistic expectations. Maria discusses her personal journey of overcoming negative body image and how she learned to accept herself. She shares how changing other aspects of her life, such as going to the gym and doing pole fitness, helped her shift her perspective on her physical appearance. Dee also emphasizes the importance of separating oneself from negative self-talk and creating space between oneself and those thoughts. She advises against striving for unrealistic expectations of loving every part of one's body and instead focuses on accepting and not letting it negatively impact one's life. Maria also discusses the influence of media on body image and the need to change the narrative around beauty standards.

If you're ready for support with our coaching ⁠⁠click here⁠⁠

If you're ready for support with our coaching ⁠⁠click here⁠⁠

Follow for more 👇🏻😊

⁠⁠dee_dchealthfitness⁠⁠

maria_dchealthfitness

⁠⁠dchealthfitness_⁠⁠

dee@dchealthandfitness.com

⁠⁠www.dchealthandfitness.com

In this episode of the DC podcast, Dee Cronin and Maria answer listener questions about topics related to food, exercise, and body image. They discuss the concept of Rate of Perceived Exertion (RPE) and how it allows for a sustainable training environment. They also address the issue of commenting on others' body progress and provide alternative ways to be supportive. Additionally, they offer advice on dealing with feelings of guilt after a holiday and how to handle comments from others about food. Finally, they share tips for adding movement to everyday life when stuck at a desk. In this conversation, Dee and Maria discuss various topics related to health and fitness. They talk about the importance of incorporating movement into daily routines, especially for those with busy schedules or sedentary jobs. They also discuss strategies for managing cravings and emotional eating, emphasizing the importance of listening to your body's hunger cues and finding alternative ways to cope with emotions. Additionally, they address the importance of rest and recovery during illness and the role of protein and carbohydrates in post-workout nutrition. Finally, they debunk the myth that women will become overly muscular from strength training, highlighting the many benefits of building muscle mass.

Chapters

00:00 Introduction and Overview

02:05 Understanding Rate of Perceived Exertion (RPE) and its Benefits

05:21 Supporting Others without Commenting on Body Progress

08:39 Letting Go of Guilt and Prioritizing Rest on Vacation

13:43 Dealing with Comments about Food from Others

20:42 Adding Movement to Everyday Life when Stuck at a Desk

25:22 The Power of Movement

31:31 Managing Cravings

38:35 Supporting Health During Illness

41:57 Dispelling Myths: Gaining Muscle Mass

45:13 Listening to Your Body

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⁠⁠dee_dchealthfitness⁠⁠

⁠⁠dchealthfitness_⁠⁠

dee@dchealthfitness.com

⁠⁠www.dchealthandfitness.com

In this episode, Dee discusses the controversy surrounding a well-known fitness guru's menopause workout and emphasizes the individualized nature of menopause and training. She highlights the importance of tailored training based on individual symptoms and the need for accurate information. Dee also expresses her reluctance to sell a menopause-specific workout program and encourages open conversations and listening to women's experiences.

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⁠dee_dchealthfitness⁠

⁠dchealthfitness_⁠

dchealthandfitness1@gmail.com

⁠www.dchealthandfitness.com

In this episode, Dee discusses the concept of imperfect action and shares six things she doesn't do as a coach, nutritionist, and personal trainer. She emphasizes that striving for perfection is not necessary for success and encourages listeners to embrace imperfections. The six things she mentions include not being a morning person, not always getting enough vegetables, sometimes canceling gym sessions, not aiming for a specific number of steps, having a simple morning routine, and occasionally eating in front of the TV. She highlights the importance of being practical and realistic in incorporating healthy habits into daily life.

If your ready for support with our coaching, you can ⁠⁠⁠Apply Here ⁠⁠⁠⁠⁠⁠

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@dchfcoaching

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