The All Or Nothing Podcast - By Maddi Woods
Maddison Woods 69 episodes Nov 8, 2026
The All Or Nothing Podcast is hosted by Maddison (Maddi) Woods and focuses on dropping the all-or-nothing mindset that often surrounds health and fitness. Each episode offers practical thoughts on avoiding overwhelm and restrictive dieting in favor of habits that last. The goal is to help listeners build a sustainable lifestyle that fits their own life rather than a rigid plan. The tone is encouraging and coaching-oriented, aimed at people who want lasting change without extremes.
Episodes
Ep 69: MINI SERIES - Cravings episode 5/5
Ahhh the joys of being a woman.Cravings during Follicular phase? Pfft no probs.Cravings during ovulation? Girl I'm thriving.Cravings during Luteal? Feed me enough chocolate that will fill the empire state building or else.Such fun.Solution? - Plan ahead. Ride it out. Be kind to yourself. And eat chocolate. obvs.
Ep 68: MINI SERIES - Cravings episode 4/5
Ep 4 - Ghrelin = hunger hormone. Leptin = "I'm full" hormone.Poor sleep affects both. Not in a good way.Sleep is a powerful tool that we as humans, and WOMEN, can use as a genuine superpower. But when neglected, oohhhhh it'll do us dirty.Get yo ass to bed = cravings are more manageable.
Ep 67: MINI SERIES - Cravings episode 3/5
Ep 3- Snacking in the evening.Pavlov's dog experiment run by Ivan Pavlov - is the experiment I talk about. He discovered classical conditioning - a fundamental learning process where a biological reflex becomes associated with a previously neutral environmental cue.To put this into context - you can condition the body to display a real, physiological response to an environmental cue with
Ep 66: MINI SERIES - Cravings episode 2/5
Ep 2/5 - The more you think of food as black & white, 'good' & 'bad, 'clean & 'dirty', the more problems you will face with willpower struggles, food preoccupation, cravings, binge tendencies, aaaand subsequently working towards your fitness and fat loss goals.Working on a balanced view of nutrition & fitness, seeing food as JUST FOOD, will help your mindset, your relation
Ep 65: MINI SERIES - Cravings episode 1/5
Ep 1: The number 1 reason cravings make an appearance. No it's not necessarily you, or your 'lack of willpower'.
Ep 64: My take on the current shift in the fitness industry
The fitness industry is shifting and I'm here for it!With the rise of things like Hyrox, Padel, Run clubs, reformer pilates - it seems like all these things have 1 thing in common - community.Functional fitness, strength, endurance are all growing in popularity, but with the common overlap being that people want to become fitter, stronger, healthier... but also feel a PART of something. A
Ep 63: I should wear tighter clothing to get more clients? Sorry whaaaat
Nah sorry. STOP USING WOMEN'S BODIES AS A MARKETING STRATEGY.Our body is the LEAST interesting thing about us.What about what our body's can DO?!To see just how RESILIENT a woman's body is?!What about our ability to bring women together?To create community?To empower other women?Not good enough for you?okay well ur stupid then.
Ep 62: Clients Q&A
What animal could YOU throw the furthest if you had to?!....
Ep 61: A KINDLE as a fat loss hack? Hear me out...
Yep. I truly believe a Kindle will change your life. In more ways than one!Goodbye being stuck in the evening snacky cycle. Hello dragons & Xaden.
Ep 60: Does 'The Burn' build muscle?
Just because it burns... doesn't mean it builds.You'll improve your lactate threshold - great for endurance sports! But for muscle building... it's all about failure. And your ability to withstand being in discomfort until you reach the point you physically can't complete another rep with good form.
Ep 59: Are you doing TOO MANY sets in the gym?
Ever thought that you're not making / not seeing progress in the gym because you're doing TOO MUCH? To grow muscle (in order to be stronger, fitter, healthier, have more definition etc) the most recent studies say you need to be performing between X & Y number of sets per week in the gym (I explain in the podcast). I see a lot of women jump to the 'ALL' end of the 'all or nothing' spe
Ep 58: Pilates is selling you lies. Here's the truth.
Ep 57: Misleading transformation photos
Transformation photos are used to market fat loss programs / online coaching services. It's the closest thing to looking into a shop window to see what the shop has to offer. They'll be amazing. But don't be mislead. Don't be fooled into thinking a 12 week fat loss program can give you the muscle mass that is visible in a lot of the 'after' photos. Any muscle mass you see will be muscle t
Ep 56: Stop making these gym mistakes
Tbh this is just a little rant of things I see in the gym that don't deserve your time/effort. Usually because they either A. have ZERO evidence to support the benefit you think it has, or B) there's a different variation which will give you much better progress & therefore you'll be closer to achieving your fat loss / toning up / muscle building goals much faster!PS. sorry for how lo
Ep 55: Eating healthily but not losing weight? This is for you! (I say this with love)
There's nothing more frustrating than KNOWING you have a clean, healthy, balanced diet... but still not losing weight?!To change that.. we need to bring your attention to the numbers. At the end of the day, weight loss is just a numbers game. It's not what we want to hear, but it's the truth. Calories in & calories out matter.
Ep 54: How to work out if it IS a high protein source or not...
You must see all these new products on the shelves that say 'HIGH IN PROTEIN' or 'HIGH PROTEIN SOURCE'. But is it ACTUALLY?! Or is it purely a marketing ploy to get you to buy it.Here's 2 simple methods you can use to figure out if it IS a lean protein source & worth your time, money, effort.... or not!
Ep 53: HERE are the 30 fat loss tips in 30 days!
In case you missed any tips I shared in April... here they all are!For some that go into more detail I've done posts/carousels on my instagram for you to delve a little deeper - go check them out!@maddison_woods_making_waves
Ep 52: How to stop temptation - Ft. Steve Woods' advice
"If it's not working, change the system." - Steve WoodsUsing willpower & removing food items from the house is a short-term strategy. They don't 'work' for long. They only treat the 'symptoms' of restrictive eating (cravings, food noise, binge-eating). They aren't a long-term solution.So if you want to achieve your fat loss goals, maintain your physique and sanity... it's time you mad
Ep 51: The response I got when I said I was struggling with motivation...
I'm interested to know... what are your thoughts after hearing this?...I found it fascinating to have received such a response. Perhaps how a coach responds to you/your struggles is exactly how a coach deals with their own struggles?Is this a difference of approaches due to being different genders? Is that irrelevant here?What do you think!
Ep 50: The behavioural science behind portion control
The evidence-based research behind 'The portion size effect'. Use this health habit to help regulate hunger cues, food consistency, avoid mindless eating & achieve your fat loss goals without restricting your favourite foods!
Ep 49: My response to a client having a 'wobble' mid-week in her fat loss phase
My client 'Sarah' messaged me midweek last week having a little wobble. THIS is how I responded to ensure at a crucial moment that she:- Didn't follow through with her knee-jerk reaction to slash calories to 'make it up'.- Stepped away from her old mindset of binge-restrict vibes.- Felt empowered to come back to basics, focus on sustainable habits & move forward without guilt AND ACHI
Ep 48: SIX easy-to-forget-to-track foods that could be taking you out of a CD
Tracking hack at the end of the ep! Right before a go off on a tangent about easter eggs hahahah.. mini eggs are the goat.
Ep 47: Thoughts from my 30th bday Costa Rica trip!
PURA VIDA.Your new mantra.Meaning? = Hello. Goodbye. How are you? I'm good. Things are tough but you know what that's life. Just crackin' on pal. Thank you. Today's been great. What a day! This is amazing. I'm having the best time. ETC ETC... you get the gist..Fitness is meant to be FUN.So sack off your 45 min stairmaster and go do something that actually makes you smile. Life is too shor
Ep 46: Does alcohol stop fat burning?
Answer: Yes and no.But it's about context.Yes alcohol stops fat burning... but it does so temporarily to get rid of the toxin in your body first. Then resumes as normal.At the end of the day - if you're still in a calorie deficit, you WILL still lose fat.
Ep 45: Why your perfectionist mindset is holding you back Ft. my snowboarding analogy
Take imperfect action. Make mistakes. Learn along the way. Make it happen first, you can make it pretty later!Stop waiting for the 'perfect' conditions to take action. It's rare that you'll get a long string of days where everything lines up; sometimes its foggy, sometimes the visibility is so poor you can't see the floor, sometimes it's icy, mogal-y, too many skiers on the slopes (haha).
Ep 44: Long lean muscle Vs Bulky muscle
What type of muscle do you want to grow? Long lean and toned? Or big bulky muscle? Here's the difference.
Ep: 43: STOP CAPPING YOUR REPS!
Stop capping your reps at 10 just because your suggested reps on your plan say '10'. It's a guide, not gospel. Training with intensity is more important than only training to the end of your suggested rep range. Train to 1-2 RIR and you'll progress nicelyyyy
EP 42: MINI SERIES: How to train your core (TVA & AR)
EP 41: MINI SERIES: How often should you ST to see results?
More isn't necessarily better.... unless your body is conditioned and has the ability to effectively recover from increased frequency of training.
Ep 40: MINI SERIES: How to warm up for a strength training session
Don't just go straight into your first exercise. Prep & priming your body for lifting will mean better execution, better mind to muscle connections, better range of motion, far less risk of injury, and better performance in your session.Yes it's important, but it doesn't need to take 30 mins.3 x simple things - which can take 8-10 mins!Small habits -> make the biggest waves.
Ep 39: MINI SERIES: The 'Skinny Fat' Trend - And why you need to lift, not shrink
'Skinny Fat' is trending again.In this episode I'll explain what this physique means, my own experience with it & my herbalife story, and how to change from being 'skinny fat' to strong (if you want to!)
Ep 38: MINI SERIES: Which exercise builds muscle and which DOESN'T
This might surprise you...The 2 mechanisms that build muscle are mechanical tension & metabolic stress.Spoiler alert: Pilates has neither.
Ep 37: MINI SERIES: How to build muscle (to 'lose weight & tone up')
For anyone who has a goal of wanting to 'lose weight & tone up' -> translated this means to lose fat & build muscle. To have a 'toned' physique it requires having built the muscle (this is where that definition comes from) and lose enough fat to see it underneath.Muscle building is the key here!This breaks down how to train in order to build muscle - it's not just lifting ANY w
Ep 36: MINI SERIES: Strength training simplified - 'The 7 things'
Let me explain 'The gym' or... any exercise you could possible do.. in 60 seconds!If you don't know where to start in the gym/ strength training, and this is a real barrier for you that's preventing you from getting started - this will help.Work your way through the 7 movements, add in isolations, work with a personal trainer to ensure correct technique, work hard, get strong in these mov
Ep 35: How I create tailored programs for clients
There's A LOT that goes into creating a program for an individual- science, history, preferences, evidence-based principles.I pride myself on the fact that I create a completely tailored straining program for every individual client that I have - nothing is generic or cookie-cutter vibes. AI doesn't know your training history. AI doesn't factor in including enough working sets per muscle
Ep 34: Overeating to people-please?
You don't need to justify your reasons for *only* having a main meal and no dessert. Or for politely declining home-made birthday cake. There's a time for these foods, and life is about eating within balance, but we also shouldn't be neglecting our healthy habits and fitness goals to please others. YOU know what you've eaten today. They don't. Want extra support on your weight loss journe
Ep 33: How to Menopause prep in your 20s & 30s
Whether we like it or not... Menopause is coming for us. So rather than closing our eyes and being surprised when it hits... let's actually PREP for it to make that chapter of our life EASIER?!Because there's nothing sexier than thinking about long-term health haha.It's far too easy to coast through our 20s and 30s when we realistically do have less responsibilities, more freedom, we're p
Ep 32: Should you RUN for weight loss?
RUNNING doesn't help you lose weight... it's always the mindset shift and behaviour change that happens when you start exercising consistently.... running was just the chosen catalyst.If you enjoyed this episode - send to a friend!Or feel free to DM me on instagram @maddison_woods_making_waves if you're looking for help to find a strength training and running plan to help you with your we
Ep 31: Protein bars & Protein yogurts - Worth the hype?
If you enjoyed this episode - please send to a friend! & any Qs on this topic - feel free to message me on insta : @maddison_woods_making_waves
Ep 30: How to improve your gut health... by eating CHOCOLATE at EASTER!
Though not just any chocolate... but 70% DARK chocolate (Sorry I don't want to mislead you... haha)
Ep 29: Gym Lingo
Ever felt like some gym go-ers are peaking a completely different language?! Let me help translate!Explained in this podcast is:RPE, RIR, 'Failure', Concentric, Eccentric, BSS, RDL, TUT, AMRAP, EMOM, Basic set, Superset, Tri-Set, Giant Set, Drop Set, Progressive Overload, Deload Week, ROM, Metabolic Tension, Metabolic Stress, Hypertrophy, Compound lift, Isolation exercise, PR, 1RM, Rest-p
Ep 28: Does HIIT prevent fat loss due to CORTISOL spikes?
Always be sure to think critically when reading / hearing recent 'fitness claims'.Because they NEVER explain the whole story or will show you the bigger picture!In this instance: a huge lack/ misunderstanding of the role of cortisol in ACUTE terms Vs CHRONIC terms. They are different! Cortisol has an important role in the body which keeps us healthy, functioning normally, and is essential
Ep 27: Intuitive eating Vs Tracking apps
I don't believe you can intuitively eat until you've LEARNT to intuitively eat.It's a skill... which takes time to learn & time to perfect.Nobody picks up a guitar and just play it without knowing how to hold it or without knowing chords...Learning how to intuitively eat is the most empowering thing you can do - IF you put the work in do to so!
Ep 26: Creatine - What is it? Should you be taking it? Just another FAD?
Short answer: YES. TAKE IT. No- not a fad.Creatine is the most researched, evidence-backed supplement out there & tbh will be the missing piece on your fat loss journey.You get the biggest bang for your buck in terms of progress & investment WITHOUT the all-or-nothing burnoutAny Qs on this topic feel free to message me directly! - @maddison_woods_making_wavesRemember to subscribe
Ep 25: The gym advice you NEED to hear
Time to let go of the all or nothing expectations you have for your training.You are not a robot.Stop treating yourself like one.Okay love you bye, Mads x
Ep 24: Cardio or weights for fat loss?
Should you be doing one or the other?Or more than one than the other?Let me explain...If you're looking for extra support on your fat loss journey - message me on Instagram & let's have a chat!@maddison_woods_making_waves
Ep 23: Carve your own path: 4 snowboarding lessons to help your weightloss journey!
Ep 22: STEPPING ON THE SCALES: Let's change the narrative
@maddison_woods_making_waves
Ep 21: Am I just a Fat Loss Coach? - You decide
I am a Fat Loss Coach... or am I?...This last year I've felt a bit like a fraud because labelling myself as a 'fat loss coach' hasn't really explained what I really do as a coach... or explain the type of coaching that I actually provide?So..... give this a listen and decide for yourself!If you are looking for support on your health & fitness journey - DM me "COACHING" and let's work
Ep 20: PODCAST COLLAB - A gals chat on fitness fads, New Year New Me & Transformation photos
I'm joined by fellow online coach & gal pal Becci Allen- essentially chatting about things in the fitness industry that frustrate us as women, as coaches, and as people who want to keep fit!Are crash diets worth it?Is sacrificing your relationship with food worth the lower scale weight goal?Does an extreme low calorie diet actually work if you have to keep going back to it?Is it reall
Ep 19: A raw & real December confession
The most raw & real confession you'll hear in December from a Health & Fitness Coach haha
Ep 18: THE HIGH STRIKER
RING THE BELL. AS OFTEN AS YOU CAN.Takehomes:1. Calorie Deficit2. Daily protein target3. Split this up (ensuring to ring the bell)4. Space meals out (due to refractory period - leucine needs to come back down to baseline)5. STRENGTH TRAIN - similarly, ring the bell & consider recovery & when you can train again just has hard.Studies that explain further:- Areta et al. (2013) - Eat
Ep 17: TEN tips to help keep you moving through winter
I hope you do No. 4 hahahaha - join me with the fashion trend
Ep 16: Should you use food tracking apps? Riding a bike analogy!
Should you be using an app to track your food? Is it worth it? Short-term vs long-term approach.Use the 'RIDE YOUR BIKE' analogy!If you have any questions, feel free to message me on instagram! @maddison_woods_making_wavesIf you're looking for extra support on your weight-loss journey - message me COACHING & let's have a chin-wag (:
Ep 15: Ozempic (GLP-1 Drugs)
What these drugs are, how they work, why they've become so popular. I'm here talking about all the facts & lifestyle considerations you should know IF you're considering taking it. DM me 'COACHING' if you want support on your weight-loss journey fro someone who values sustainable habits and lifestyle change so you can make real change that lasts FOREVER <3
Ep 14: The Golf-Rounders Analogy - How to work towards your fat-loss goals whilst travelling
HOW do you still prioritise your fat loss goals when travelling? On trips away? At weekends?DM me 'TRAVEL' on instagram (@maddison_woods_making_waves) and let me help youuuI always encourage my clients, and to be honest everyone I meet to TRAVEL. To take those trips, to lean in to your adventurous side, to have fun, to make memories. But that doesn't mean you put a 'pause' on showing up f
Ep 13: How to work out your protein target!
Protein recommendations,Protein intake for fat loss,Challenges in meeting protein needs!
Ep 12: The heaviest weight in the gym...
What do you think is the heaviest weight in the gym is?It's not what you think it is...
Ep 11: Scared of DOMS?
Why DOMS are not something the fear. How to break this fear. How to minimise the effects of DOMS. Why cookie-cutter workout programs aren't beneficial long-term.
Ep 10: The reality of 'THE FAT-BURNING ZONE'
Delving into what the 'FAT-BURNING' zone actually is. Don't believe the click-bait videos on social media. Let me help you understand that the word 'fat' is the same word used for 2 different meanings & THIS is why there is so much confusion, massively misleading videos, and why it causes so much frustration in people on fat-loss journeys! Grab your pen and paper for this one...
Ep 9: Stop chasing the scales
Ep 8: Strength Training 101
Strength Training 101:Where to start, the 'perfect program', the benefits (long-term & short term), the difference between fat loss & weight loss, and some top tips!
Ep 7: What IS Online Coaching? & PROUDLY presenting: The Making Waves Program!
In this episode I explain exactly:- What I do- Who I help- How I help them And I'm here to PROUDLY present something I've been working hard behind the scenes to create.... The Making Waves Program!This is my completely unique 3-step process to help women lose weight, become their strongest, feel their most confident inside & out so they can live life confidently without restriction, f
Ep 6: When is the BEST TIME to start a weight-loss journey?
When is the best time to start?Right now. Not when you have no plans.To make real, sustainable change that will LAST, you need to learn how to balance showing up for your health and well-being AND navigate the real world & things that can make weight-loss challenging eg. social occasions/ life curve-balls / tougher weeks.How are you meant to learn how to do that if you only decide to
Ep 5: All or nothing Tracking? Macros vs Food diaries. Benefits of tracking, how to track without overwhelm, improve food awareness, food education & find your GOLDILOCKS!
Tracking isn't an 'all or nothing' behaviour. It shouldn't be and doesn't have to be. Tracking doesn't just mean My Fitness Pal. There are MANY other methods you can use that still work well, help you achieve your goals WITHOUT the overwhelm.PS. Please enjoy the Friends reference at the end...
Ep 4: GUEST EPISODE with Eleanor West (Making Waves Client) - Talking weight-loss journeys, common struggles, food tracking, snacking, protein, gym intimidation, strength training & generally girls having a giggle!
Ep 3: The binge-restrict cycle & how to break it
Ep 2: 5 Actions to start making sustainable progress with your health & fitness
Ep 1: The all or nothing mentality & my own fitness journey
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