Lift & Glow Podcast

Join the community January can feel overwhelming. Big goals, high pressure and the feeling that you need to change everything overnight. In this episode, I’m breaking down the biggest mistakes I see women make every single January and exactly what not to do if you want to feel healthier, happier and more confident in your skin. We talk about why intensity kills momentum, why restriction keeps you...

Join the community here. In this Q&A episode, we’re talking about letting go of guilt around food, building real self-control instead of avoiding temptation, and why starting over every Monday, month or year is what keeps you stuck. We cover how to make conscious choices without beating yourself up, why self-discipline is a skill you can practise, and how focusing on one or two habits will tak...

JOIN THE NEW YEAR RESET HERE In this week’s Q&A, I’m talking about what it actually takes to keep showing up when things feel heavy. We cover gym anxiety, food without guilt, staying consistent through Christmas chaos, managing overwhelm, and why discomfort isn’t a sign you’re doing it wrong. It’s part of the process. If you’ve been feeling stretched, overwhelmed, or tempted to down tools unti...

In this Christmas-themed team episode, we’re talking honestly about what we are not doing this Christmas week and why letting go of control is actually the healthiest thing you can do. We cover:– Why Christmas week is not a “normal” week (and shouldn’t be treated like one)– Why we’re not training to burn off food or chasing step targets– Why restriction backfires every single time– Why stepping on...

JOIN THE NEW YEAR RESET HERE This week’s Q&A is a bit of tough love but it all comes from the heart. We talk self-control around food without the drama, how to handle social plans without blowing the whole week, and what staying consistent actually looks like in real life especially in December. We cover staffroom snacks, weekends that feel unstructured, steps, water, tracking, grazing, Christ...

JOIN THE COMMUNITY HERE In this episode we break down why building muscle does so much more for your confidence than dieting or chasing a smaller number on the scales ever will. We talk about how strength training changes your posture, your mindset and the way you show up in every area of life. We share real client examples, the aesthetic changes women don’t expect and the deeper mindset shifts th...

JOIN THE NEW YEAR RESET - 6 weeks 1:1 online coaching to start 2026 a healthier, more confident you. Join the Lift & Glow community This week’s Q&A is your December reality check and your reminder that you don’t need to throw the towel in just because life feels busier. We talk hangovers, half-pints and how to keep your healthy habits ticking over when the social calendar is full. I cover...

Join the Lift & Glow community This week we’re binning the bullshit the fitness industry has fed women for decades. From fasting myths and carb fear to overtraining, calorie-burn culture and wrapping pregnant women in cotton wool — we’re calling it out and clearing it up. We break down why these outdated “rules” fail women, how they impact hormones, energy, mood and long-term health, and what...

Click here to join the community This week we’re talking about the reality of December. The extra chocolate everywhere, the busy diaries, the seasonal slump and the “f*** it, it’s Christmas” mindset. I’m walking you through how to use your daily decisions to design your future self, choose your indulgences without self-sabotage, manage overwhelm, protect your energy and stay proud of how you’re sh...

Join the community Christmas doesn’t have to be a write off, and in this episode we’re proving it. We chat about the infamous “f**k it button”, why so many women mentally sack off the whole of December, and how to enjoy the Christmas chaos without spending January feeling sluggish, inflamed and annoyed at yourself. We break down how to plan your nights out, markets and meals so you can still enjoy...

Join the Lift & Glow community This week’s Q&A is a good one. We’re talking temptation season, building real self-control, and stopping that all-or-nothing spiral around food. I’m sharing wins from the community, calling out the stories we tell ourselves, and breaking down how to actually trust yourself around treats instead of avoiding them. If you need a little reset, a bit of honesty, a...

Join the community here In this episode, the Lift & Glow team break down the everyday habits that keep women stuck in a rut — from perfectionism and procrastination to poor sleep, skipping meals, and random workouts. We talk about how to stop starting over every Monday, build real consistency, and create habits that actually fit your life. If you’ve been feeling unmotivated, inconsistent, or f...

Join the community here. Can you love a night out and still be healthy? Absolutely. In this episode, Hayley, Charlie, and Sammy chat all things balance — from bottomless brunches and buffets to meal-outs, hangovers, and guilt-free nights with the girls.

Join the community here. This week’s Q&A is peak “get your life together but in a nice way” energy. We chat cravings, Christmas markets, chocolate addictions, random scale wobbles and why your calories aren’t the problem if you’re guessing instead of tracking. Expect tough love, relatable chaos and plenty of reassurance that you can still have a life, eat the snacks and make progress without b...

Join the community here. This week’s Q&A gets real about how to track without obsession, build a stronger more toned body, and practice gratitude without gaslighting yourself. We cover protein targets, creatine weight gain, smart rest times, home vs gym programming, simple high protein meals, handling hunger, body image and social media, and regulating your emotions when hormones spike. Join t...

Join our community of strong, healthy women. Not seeing results in the gym? This is why. In this episode, we break down the most common workout mistakes women 30+ make — winging it with no plan, lifting too light, chasing HIIT for “tone,” skipping recovery, under-fuelling (hello carbs + protein), and doing flashy combo moves that stall progress. We’ll show you how to train with intent, use rep ran...

Join the community here. This week’s Q&A covers everything from confidence dips to creatine supplements and how to enjoy comfort foods without guilt. A real chat about balancing goals with real life.

Join the Lift & Glow community We’re putting wellness trends on trial. From hot girl walks and strength training to greens powders, cold plunges, cycle syncing, waist trainers, posture correctors, detox teas, 75 Hard and more — what’s actually worth your time and what’s just clever marketing? Real talk, zero fluff, practical takeaways for busy women who want results without the fads.

This week’s Q&A covers everything from how to stay consistent when life feels chaotic to managing stress, hunger, and hormones. We talk about mindset shifts that change everything, why you should never skip meals (even on busy days), and how to keep your goals on track without losing your sanity.

Join the community here. Tired of fads, guilt and quick fixes? Hayley, Sammy and Charl break down the biggest fitness red flags still doing the rounds, think meal replacements, detoxes/juice cleanses, intermittent fasting, 20K step targets, overtraining, and calorie-only thinking and show you what to do instead for sustainable fat loss, better energy and real health. You’ll learn how to fuel prope...

Join the Lift & Glow community here. This week we’re talking about why your weekend routine might be holding you back, how to stop feeling guilty around food, and why keeping things simple (and yes, a bit boring) is actually the secret to long-term results. If you’re tired of starting over every Monday, this episode is your reminder that boring habits build the best results.

Join the community Most women don’t fail because they’re lazy — they fail because they expect consistency to feel exciting. In this week’s episode, Hayley, Charlie & Jenny get real about what consistency actually looks like in real life — from missed workouts and motivation dips to routines that make life easier (not harder).

Join the community here In this week’s Q&A, I’m chatting all things easy meals, evening snacks and managing emotions around food. If you ever find yourself raiding the cupboards at night, struggling to plan meals when life’s hectic, or turning to food when you’re stressed — this one’s for you.

In this team episode, we share practical health hacks for busy women who want results without burning out. If you want to lose fat, tone up and improve your habits join our online community!

Join the 8 week accountability challenge ✨ This week I’m tackling your biggest questions – from why Slimming World rules still mess with your head, to how sleep (or lack of it) is holding you back, and whether smoothies really can make a solid breakfast. Expect no nonsense advice, practical tips, and a few reality checks to help you stay consistent without the guilt.