Grow & Glow - the Health & Wellness Podcast for Women

From elite record-breakers pushing human limits to everyday heroes running for causes close to their hearts, the London Marathon is more than just a race; it’s a powerful reminder of what’s possible. In this episode of the Grow & Glow Podcast, we dive into the stories behind the miles: the grit, the purpose, the resilience, and the inspiration that fuel every runner across that finish line. Wh...

Struggling to hit your daily steps? In this episode, we break down simple, realistic ways to move more without turning your life upside down. We also introduce our 7/10 rule, a practical mindset to help you stay consistent without chasing perfection. Got questions or need support? DM us anytime: @gemmahawes_ & @robynsalvifitnesscoach

In this episode of the Grow & Glow Podcast, we’re unpacking the habits, thoughts, and excuses that quietly hold us back from feeling our best. From the “I’ll start Monday” mindset to all-or-nothing thinking around food and fitness, we’re talking about the small shifts that make a big difference. Your health journey doesn’t need to be perfect - it just needs to move forward. Send your feedback...

Half Marathon Mindset Running a half-marathon is about more than the miles. In this episode of Grow & Glow, Robyn asks Gemma about her training journey - the highs, the hard days, and how she's prepping for next week's half-marathon. It’s an honest conversation about commitment, mindset, and showing up for yourself. Message us on Instagram or leave your comments on this podcast episode...

Short-Term Sweat, Long-Term Glow In this episode of the Grow & Glow Podcast, we break down how intentional planning makes your fitness journey sustainable. From choosing movement to prepping meals, we explore how short-term inconvenience creates long-term ease, energy, and results - especially as you set the tone for the year ahead. Happy New Year! We would love to hear what actions you have b...

In this episode, Robyn sits down with Gemma to talk all things fitness and business goals for 2025–2026. From building sustainable fitness routines to setting aligned, burnout-free personal and business goals, Gemma shares practical advice on how to set goals that actually stick. We dive into long-term vision, consistency over perfection, and why success doesn’t have to mean doing more - just doin...

This week on the Grow & Glow Podcast, Gemma turns the mic toward co-host Robyn to talk about her year - the wins, the goals missed, and everything in between. From navigating nutrition in real life to what fitness really looks like for her, Robyn opens up about the lessons she’s taking forward and the goals she’s setting for a stronger, more intentional year ahead. If you’re ready for honest r...

As the days get shorter and the air gets crisper, staying consistent with your health and fitness goals can feel like a challenge. In this episode of the Grow and Glow Podcast, we dive into practical strategies for keeping your body moving, your energy up, and your mindset strong throughout the autumn months. Tune in for tips, encouragement, and a reminder that growth doesn’t hibernate. We'll...

In this week’s Grow & Glow Podcast, we dive into some of the most popular ones; creatine, omegas, multivitamins, and vitamin D and whether you should take them. From boosting performance to filling nutritional gaps, we break down what’s worth your money and what might just be hype. Tune in now and let’s glow smarter, not harder. We hope you enjoy this topic and if you have any questions, pleas...

The Lioness Mindset - Fuel Your Fitness Journey In this episode of the Grow & Glow Podcast, we're diving into the fierce mentality of the Lionesses during the recent Euros - the grit, the discipline, the bounce-back after setbacks, and how YOU can channel that same energy into your health and fitness journey. Whether you’re just getting started or pushing through a plateau, we’re breaking...

What we as coaches, would love for you to know... In this episode, we’re pulling back the curtain on the top things coaches wish their clients knew - from nutrition myths and training misconceptions to mindset shifts that make all the difference. Whether you’re working with a coach or just trying to level up on your own, this is the guide to understanding what it really takes to grow and glow. Fol...

On this episode of Glow and Grow, we’re diving into the powerful shift in women’s fitness, where strength and longevity are the goals, not shrinking. More women are lifting weights, breaking free from the pressure to be the smallest version of themselves, and embracing what it truly means to feel strong, confident, and empowered. Join us as we unpack the mindset, myths, and motivation behind this...

In this episode of Grow and Glow, we dive into the power of small, consistent habits that quietly shape your future. You don’t need to overhaul your life to reach your goals—you just need the right micro-habits that move the needle. From 2-minute rituals to mindset shifts that stick, discover simple yet powerful actions you can weave into your daily routine to create lasting change. Whether your g...

In this empowering episode, we’re breaking down the science, the myths, and the mindset shifts that happen when women step into their strength—literally. From boosting confidence to building muscle that supports your body through every stage of life, we’re covering all the reasons why weightlifting is one of the most powerful things a woman can do for her body and mind. For details on the Free eve...

Tired of feeling stuck in a cycle of counting, weighing, and stressing over every bite? In this episode of The Grow and Glow Podcast, we dive into the frustrations many face with popular diet programmes and explore practical tips to make healthier choices without the overwhelm. Learn how to break free from restrictive plans and create a sustainable routine that actually fits your lifestyle. Tune i...

On this episode of the Grow & Glow podcast, we’re diving into training and nutrition around your period. Learn how to work with your cycle—not against it—for better energy, strength, and recovery. Tune in for expert tips and personal insights to help you feel your best every day of the month! Follow us and send in any questions on Instagram: @gemmahawes_ & @robynsalvifitnesscoach Period tr...

Welcome to the Grow and Glow Podcast, where we dive into all things health and wellness. In this episode, we’re tackling the hot topic of gut health—is it just another buzzword, or is there real value in considering your gut? We explore the many benefits of nurturing your gut, from boosting happiness to supporting your immune system. Plus, we’ll share simple, affordable foods you can start adding...

In this episode of the Grow and Glow podcast, we dive into the world of small group personal training! Join us as we discuss how small group PT offers the best of both worlds: personalised coaching in a supportive community environment. We explore the unique benefits, from increased motivation to tailored workouts, and why it stands out from traditional fitness classes. Tune in to learn how small...

We know that motivation can be elusive at times, and that’s why we’re here to remind you: motivation comes after you take action, not before. In this episode, we share practical tips, our own gym-newbie stories, and proven strategies to help you build lasting habits that keep you going – even when motivation feels out of reach. Whether you’re a fitness newbie or a seasoned gym-goer, we’ve got the...

New Year, Better Habits In this episode of Grow and Glow, we’re sharing how to turn your New Year’s goals into lasting habits. Discover the power of small, sustainable changes, why progress is better than perfection, and practical tips to stay on track with your goals. Whether it’s fitness, nutrition, or mindfulness, let’s make 2025 your year to grow and glow! As always if you'd like to ask for he...

In this episode of the Grow & Glow podcast, we dive into the importance of resting and embracing the holiday season without guilt. As we navigate the busy Christmas period, it's easy to feel pressure to stay on top of fitness and nutrition goals, but we’re here to remind you that it’s okay to rest. Everyone is on their own journey, and it’s crucial to honor where you are right now—whether that...

In this episode we will be discussing how the darkness of winter can affect your energy, motivation and belief to keep you at the top of your priority list. We share our top tips around sleep, nutrition, exercise and socialising to ensure you keep winning. Ditching the all or nothing mindset if you've had one "bad day" and brief chat around prepping for Christmas, which will touch more on in the n...

Today we will be chatting about setting boundaries both within our personal life and work life to ensure we prioritise our health and wellbeing. That saying "No" is actually ok and can be super beneficial for you. We will be sharing real life examples from our own experiences and some our clients current situations. Boundaries ensure you can remain consistent, this isn't about being perfect, it's...

Hello and welcome to the Grow & Glow Podcast! We are super excited to get this show off the ground after a successful instagram live series. We truly hope that you find it relatable, empowering and of course enjoyable to listen to. In today's episode we will be sharing a bit about us Gemma and Robyn, your hosts and also what you can expect on the podcast. If you do like the sound of what you h...