Lift & Glow Podcast

Join the Lift & Glow App Find out more about Online Coaching This week I’m sharing five psychology-backed lessons that actually change how you show up: building confidence by choice, managing rumination, and moving through fear. We dig into evening snacking, “share bar” slip-ups, eating out at maintenance without self-sabotage, training through pregnancy, when to rest if you’re ill, and why fu...

Click here to join the community. This week’s Q&A dives into how to handle busy weeks without letting your health slide, when taking a break is actually the healthiest choice, and how to pull yourself out of a gym funk. If you’ve been feeling tired, unmotivated, or stretched too thin, this one’s for you.

Tracking calories is really helpful, but it's not essential. Lots of our clients choose not to track, so here's some tips we share with them to help them reach their goals without tracking every calorie. If you're ready to join the community click here. If you want to lose fat, tone up and improve your habits join our online community! You'll get access to:🖤 Habit tracker🖤 Nutrit...

👉 If you’re ready for support, structure, and a community of women just like you, join the ⁠ Lift & Glow App + Confidence Club⁠. This week’s community Q&A is packed with real talk and practical advice. I share my own wedding-prep brain fog and why “choosing your hard” is the highest form of self-care, plus we dive into your wins and struggles. We cover everything from brushing off BMI, fi...

Click here to join the Lift & Glow Gang Back from holiday and feeling a bit lost? In this episode, Hayley, Jenny and Lois talk about how to get back on track without guilt, punishment or extreme restriction. We share why the all-or-nothing mindset makes things harder, how to reset your routine with simple habits, and why holidays won’t undo your progress. If you’ve ever stepped off the plane a...

Join the community here In this week’s Q&A we’re chatting all things work boundaries, why binning the scales could be the best thing you do, and how to handle weekends, takeaways and barbecues without guilt. I also dive into supplements, healthy snacking, training with limited kit, and why showing up even when you don’t feel like it is where the real magic happens.

Join the community! Follow me on Instagram Most women think creatine is “just for bodybuilders” — but the truth is, it’s one of the most researched and beneficial supplements you can take for strength, recovery, brain health, and even hormones. In this episode, we break down exactly what creatine is, why it’s safe, how to take it, and the surprising benefits it has for women at every stage of life...

Click here to join the community This week’s Q&A covers everything from navigating nights out and hangovers, to building self-discipline and managing food choices on holidays. I share tough-love truths about taking radical responsibility for your health, how to set boundaries without guilt, and why focusing on behaviours over the scales leads to long-term success.

Click here to join the Lift & Glow community. Ozempic and other GLP-1 weight loss injections are everywhere right now — but what’s the truth behind the hype? In this no-BS conversation, we break down the benefits, risks, and long-term impact of these “skinny jabs.” We talk about why they’re being overused, the scary side effects nobody warns you about, and why quick fixes never replace buildin...

Join the community here. This week’s Q&A is full of tough love, real talk and practical advice. I’m diving into why avoiding hard things only makes them harder, how to stay disciplined without feeling deprived, and how to ditch the guilt after enjoying food, wine or time off. From dining out and workplace snacks to gym nerves, holidays and social plans — I’m giving you the tools to enjoy your...

Join the community here. Real self-care isn’t a face mask and a glass of wine. It’s lifting weights, getting to bed early, fueling your body, saying no when you need to, and investing in your long-term health not just your looks. In this episode, the Lift & Glow team chat all things self-care:👉 What it actually means👉 Why it’s not selfish👉 And how to prioritise your health without guiltIf y...

Click here to join the Lift & Glow community This week’s Q&A dives deep into how to manage tiredness, cravings, social events and emotional eating, without falling off track. I share a personal story about burnout, offer tough love around tracking, and give loads of practical advice for navigating periods, snacking, and staying consistent even when life is hectic.

Think you need to train harder and eat less to change your body? Think again. In this episode, Hayley, Sammy, and Charl break down the 7 most overlooked habits that actually make the biggest difference when it comes to fat loss, energy, and confidence — and it’s not what most plans focus on. From improving sleep and reducing stress to lifting with intention and eating more (yes, really), this is t...

In this week’s Q&A, we’re talking tapas nights, tracking struggles, and how to start trusting yourself around food even when things don’t go to plan. I dive into why your mindset matters more than you think, how to stop spiralling after one “off” day, and why perfection isn’t the goal (consistency is). Plus, I share practical advice for eating out without guilt, tips for hitting your protein t...

Click here to join the community

Join the community Hayley and the team dive deep into a hot topic that’s sweeping through the fitness space — women training for events like Hyrox, marathons, and endurance comps... without the first clue how to fuel their bodies properly. If you've ever thought about signing up for a race to lose weight, this is your wake-up call. We chat about: The huge difference between training for aesthe...

Join the Lift & Glow app here Lot's covered in this weeks Q&A. From calorie tracking and takeaways to training dips and navigating social plans — I’m breaking down the mindset shifts and real-life strategies that help you make progress without punishing yourself. If you’ve ever felt stuck between being “good” or “off-track,” this one’s for you.

This episode is all about training and nutrition for women. We’re dispelling myths about weightlifting, chatting through our own training experiences, and getting into how things like hormones, diet, and even post-pregnancy can affect how women feel and perform in the gym. We talk about why coaching women isn’t the same as coaching men (and why empathy matters), plus the differences in nutrition –...

To join the Lift & Glow community, click here.

If you'd like to join our incredible community of women who are getting stronger, healthier & more confident without boring restrictive diets join us here.

Join us by clicking here. In this episode, the Lift & Glow team dive deep into the difference between weight loss and fat loss—and why chasing smaller numbers on the scales often leaves you feeling worse, not better. We share personal stories and client experiences that show how focusing on muscle, strength, and habits leads to real, lasting results. You’ll learn:Why the scales lie (and how th...

We've covered lots of tips in todays Q&A that'll help you lose fat, improve your health and become more confident. I hope you find it helpful, if you want to join the community click here.

If you want to join the community, click here.

Join our community! If you want to lose fat, tone up and improve your habits join our online community! You'll get access to:🖤 Habit tracker🖤 Nutrition guides🖤 Personalised nutrition targets🖤 Training programmes for gym and home workouts🖤 Support from a coach and an incredible community of women just like you🖤 Hours of educational content that will help you become the best version of you...

Join the Lift & Glow app here Struggling with cravings on your period? Worried about going wild at the buffet on holiday? Or wondering if feeling hungry means your plan isn’t working? In this episode, I’m breaking it all down. You’ll learn: – Why your body fights back when you drop your calories – How to eat well without feeling like a rabbit – My personal rules for navigating all-inclusive ho...