& Bloom Unfiltered

Laura and Emma sit down with Ash for an open, grounded conversation about what it really takes to feel good in yourself and the day to day reality of building confidence even when life feels a bit messy.  In this episode you'll learn: How to stop chasing external validation and start finding it within yourself Why your 80% on a hard day is always going to be enough Practical tools to manage s...

You did it! This episode is a huge well done from Emma and Laura as you wrap up your six weeks and a guide to everything that comes next.  In this episode: Why the six weeks is just the beginning  Setting the foundations and now achieving the results you want  How to get the most out of your membership, from sessions to coach check-ins and community challenges What happens if life gets in the way,...

This episode Emma and Laura sit down to speak about progress, how to track it and making sure you don't miss the progress you can't see.  This episode is for anyone wondering if what they're doing is actually working, especially when the scales aren't moving the way they hoped. Why week five is the perfect time to start tracking your progress properly, and how to use a progress...

Started your 6 weeks full of energy and excitement, only to find yourself losing steam a few weeks in? This episode is for you.  We're joined by Coach Chloe to talk honestly about why motivation naturally dips, why that's completely normal, and most importantly, what you can actually do about it.  Whether you're in the middle of your six weeks, struggling to stay consistent, or just...

In this episode we’re joined by Dr Amy Lewis, GP & menopause specialist. We cover everything from perimenopause, menopause, hormones, and what women actually need to know when it comes to training, health and feeling like themselves again.  We talk about training through perimenopause, how and when to get support, managing symptoms and how the right support can make a huge difference to energy...

In this episode Emma and Laura talk about one of the most common mistakes with training & nutrition - trying to do everything at once and expecting better results from doing more.  This episode covers fuelling your training properly, why under-eating often shows up as fatigue or low mood and how sleep, stress and recovery all affect how much training your body can actually tolerate.  In today’...

In this episode we’re joined by Strength & Bloom member Karen , who shares her experience of staying consistent with training and why movement has become such an important part of her life. In this episode we speak about how Karen's perspective and mindset on exercise changed the way she trained and how she felt. She focuses on health, longevity and feeling good rather than chasing perfec...

In this episode, Laura & Emma break down what's important  to understand about energy intake, daily structure, and how to eat in a way that supports training, recovery, hormones and long-term health. If you’re dragging yourself through sessions, relying on caffeine, skipping meals, or feeling flat by mid-afternoon, this episode is worth a listen.  Undereating is common, particularly in wo...

The science of fat loss isn't complicated, but it's often made harder or more confusing than it needs to be. In this bonus episode, give you 5 fat loss fundamentals to stick to that make the whole process less confusing.  We go over the biggest things that contribute to weight loss and the most common mistakes that slow progress and how to approach weight loss in a way that supports your...

Many women fall into black and white thinking with training, food, and health, either you give 100% or give up.  The evidence is clear that this all-or-nothing approach leads to inconsistency, burnout, and poorer long-term results, yet it's something we are all guilty of in our day to day lives.  In todays episode, Emma and Laura break down why creating your own scale is far more effective th...

Starting exercise for the first time or getting back after a break or injury can feel daunting.  Whatever stage you are at, the approach is the same: gentle, gradual, and focused on what feels right for you. In this short episode, we guide you through what to expect in your first weeks:  How to find your focus, figure out realistic goals and set one intention for the next 6 weeks   Why feeling str...

Today Emma and Laura sit down to hear Sarah’s story. It's one many women will relate to. Years of dieting, no real relationship with exercise, cared to walk into a gym and a fear of failing or not belonging.  In this honest conversation, Sarah shares how she moved through the discomfort and why training and looking after herself is now simply part of her life. We talk about:  • dieting for ye...

Whether you are away for long periods of time, travel for work, don't live near a gym or just struggle getting into sessions, this episode is for you. Laura & Emma sit down with long term client Dawn to talk all things travel & consistency.  Dawn shares how she’s continued to build strength, stay consistent, and feel connected, all without being physically in the gym. Before she moved...

UPFs are everywhere — but so is the fear.  In today’s episode, Emma and Laura break down the science, the scare tactics, the bias in documentaries, and what actually matters in your day-to-day diet. We unpack: • what “ultra-processed” really means • where the fear comes from, and what’s exaggerated • the difference between UK and US food regulations • how fear-based nutrition harms your mentality...

Today we’re joined by Aileen to break down what each method offers, why women over 30 benefit massively from combining both, and how to choose what your body needs. We discuss: • the strengths and limits of Pilates • why strength training becomes essential as you age • how the two together boost confidence, posture, mobility and metabolism • the mindset shifts women need around exercise “rules” If...

Before you set another New Year’s resolution, pause. Most goals fail because they’re built on pressure, perfectionism and rules, not on who you are or what truly matters to you. In this New Year special, Emma and Laura walk you through: • what actually makes goals stick • why values matter more than outcomes • how to stop repeating the same January cycle • a simple reflective exercise to help you...

Weight loss medications are everywhere, yet many women feel confused, judged or overwhelmed by the conversation around them. In this short, honest discussion, Emma and Laura share what they’re actually seeing day to day in the gym: Where weight loss medication has supported women, where it’s helped create space for change, and where the risks and limitations are often glossed over. We also explore...

Lorraine is one of our most inspiring clients and she’s here to share her story. At 65 she didn’t see herself as a gym person. At 70, she’s stronger, fitter, more energised, and more confident than ever. In this hilarious conversation, we talk about: • the moment she realised it was time to put her health first • how strength training transformed her energy, mindset and daily life • the fears she...

Welcome to the & Bloom podcast! In this episode Emma & Laura sit down to discuss why Christmas doesn’t have to be the season of “I’ve blown it now” followed by guilt in January. In today’s Mindset Shift episode, Emma and Laura dive into why the all-or-nothing mentality keeps so many women stuck in the same cycle every year and how to step into a calmer, kinder way of eating over the holida...

Today’s guest is a very special one… Styled by Susie. Susie works with thousands of women in midlife to help them rediscover their confidence, identity and joy through personal style. From body changes, perimenopause, anxiety, wardrobe overwhelm and the pressure to “dress for your age”. Susie shares simple, practical ways to be braver with your wardrobe and choose clothes that lift your confidence...

This is the episode where we take you behind the scenes of our full rebrand, our podcast launch and everything coming in 2025. We go through where it all started, why it mattered, and what it means for every woman who walks through our doors or listens to us online.  Emma shares: • what The Nourishment Academy has always stood for  • the moment she realised we’d outgrown our old name • why strengt...