Uplift Conversations

🎙️ This week, we’re tackling one of the biggest mistakes beginners make in the gym… doing too much too soon. From chasing intense workout schedules to comparing yourself with experienced lifters, we break down why more training does not always mean better results. Zaira, Evie and Jaz explore the science behind “newbie gains”, why beginners can progress incredibly fast with just a couple of session...

🎙️ This week, we’re tackling a conversation that’s exploding across social media: why are so many female runners getting injured? From bone stress fractures to burnout, we sit down with Chartered Physiotherapist Yasmin Palfrey, who specialises in injury recovery and rehabilitation, to uncover what’s really going on. 🏃‍♀️💥 Why Female Runners Keep Getting Injured  Uplift Conversations, Season 02,...

🎙️ This week, we’re breaking down one of the most common gym questions: How strong should you actually be? From squat to bench to deadlift, we unpack real strength standards, bodyweight ratios, and what those numbers actually mean for you. 💪 Whether you’re new to lifting or chasing advanced numbers, we talk one-rep max myths, age differences, programming smarter, and why these benchmarks are a to...

🎙️ This episode is for new mums and anyone supporting them through the postpartum journey. After pregnancy and birth, getting back to exercise can feel confusing, overwhelming, and sometimes even intimidating. So how soon is too soon to return to the gym? Joining us is pre & postnatal specialist Laura McManus-Brennan, who breaks down what actually matters when returning to movement after havin...

🎙️ This week, we’re unpacking one of the most controversial topics in nutrition right now… ultra-processed foods (UPFs). With Coach Alice Cadman, we cut through the noise, the fear-mongering, and the confusion to understand what actually matters when it comes to your diet. From protein trends to supermarket choices, this is a must-listen if you’ve ever felt overwhelmed by what’s “healthy” and what...

🎙️ This week, we’re breaking down one of the most misunderstood parts of race training… tapering. With Coach Alice joining us for a second week while Jaz is away, we dive into why running less feels so wrong and how to know if you’re doing it right. Are You Tapering Wrong? Marathon Prep Mistakes to Avoid Uplift Conversations, Season 02, Ep.64 ▪️ What Tapering Actually Is – Why running less is key...

🎙️ This week, we’re breaking down one of the most powerful (and underrated) ways to start running… Parkrun. From first-timer nerves to finding your community, we’re joined by runner and broadcaster Alice Couldwell to explore why this free weekly event has changed millions of lives. 🏃‍♀️✨ From Not a Runner to 5K: Why You Need Parkrun Uplift Conversations, Season 02, Ep. 65 ▪️ From Non-Runner to M...

🎙️ This week, we’re breaking down one of the most confusing parts of running: tempo and threshold. If you always feel like every run sits in the same hard-but-not-too-hard zone, this episode will change your training forever. We talk about why different gears matter, how to stop running everything at the same pace, and how learning these concepts can make running feel easier and more enjoyable. 🏃...

6 Health and Fitness Trends We’re Done With in 2025 Uplift Conversations Ep. 49 ▪️ Always Pushing Through – Why “no days off” can do more harm than good 😴 ▪️ Training Without a Plan – How structure transformed motivation and progress 📈 ▪️ Over Committing – Learning to say no without guilt 💭 ▪️ Doing Too Much Fitness – When chasing everything leads to burnout 🔥 ▪️ Protein Obsession – Letting go...

These Fitness Rules Are Keeping You Stuck Uplift Conversations, Season 02, Ep. 54 ▪️ Marathon Gatekeeping – Why walking part of a marathon does NOT invalidate your run 🏅 ▪️ Pace Police & Labels – Why fast and slow are meaningless without context ⏱️ ▪️ Gym Myths – Machines vs free weights and why beginners belong everywhere 🏋️‍♀️ ▪️ The 60 Minute Workout Lie – Why shorter sessions can be just...

🎙️ This week, we’re tackling one of the most ingrained habits in fitness: Post-workout stretching. Is it actually helping your recovery, or just eating into your precious gym time? From outdated PE lessons to brand new research, we break down why static stretching after training might be the most overrated part of your routine and what you should be doing instead. 💪🧠 Stop Stretching | You’re doi...

🎙️ This episode tackles one of the most talked about and often misunderstood topics in fitness: fat loss. Cutting through diet culture and extremes, we share six realistic, non toxic habits that can support fat loss while still letting you enjoy your life. No punishment, no misery, just sustainable changes that actually work. 6 "Lazy" Habits to Lose Fat (That Actually Work) Uplift Conver...

🎙️ This week, we’re tackling one of the biggest questions in women’s fitness: is it actually safe to lift heavy while pregnant? From outdated myths to modern research, we’re joined by pre & postnatal specialist Laura McManus-Brennan to break down what training during pregnancy really looks like and why it’s far more individual than social media would have you believe. 💪🤰 Is it safe to lift h...

🎙️ This episode is all about unlocking better running performance by fixing one thing most runners ignore… their form. From posture mistakes to arm swing myths and why “thinking about your form” actually works, Zaira, our in-house running coach, breaks down the simple tweaks that can completely transform the way you run. 🏃‍♀️✨ The Secret to Faster Running (Simple Form Hacks) Uplift Conversations...

🎙️ Whether you’re a runner, lifter, or desk worker, chances are you’re doing it wrong (or not at all!). This week, we’re joined by movement specialist and educator Ava Rodriguez, known as The Joint Whisperer, to break down one of the most misunderstood topics in fitness: mobility. We will explore why pain often lingers, even when we’re “doing everything right.” Beyond Mobility: Why You’re Still in...

🎙️ This week we’re diving into interval training and unpacking why so many runners hit a plateau. From newbie running mistakes to the real reason easy runs matter, we break down the foundations of speed work in a way that feels simple, practical, and actually achievable.  Check the sessions Zaira mentions on the episode! https://www.zairabrilhante.com/running Uplift Conversations Ep. 45 💡 Highlig...

🎙️ This week we’re lifting the lid on the most common mistake almost everyone makes when they start strength training. It has nothing to do with your form or your programme. It’s all down to what you wear on your feet. Yep, gym shoes really do matter. From wobbly squats to unstable deadlifts, we break down why running trainers make lifting harder, what type of shoes you should be wearing, and how...

🎙️ This week we are breaking down the simple habits behind Zaira’s 9kg weight loss journey. No crash diets, no extreme training plans, just three small lifestyle shifts that created big long term results. From mindful eating to tracking trends instead of obsessing over single weigh ins, this episode shows how sustainable fat loss can genuinely fit into a normal life. Lose Weight Sustainably with T...

🎙️ This week, we’re unpacking the expectations vs reality of running your first marathon, fresh off the back of the Valencia Marathon. From training surprises and fueling disasters to race-day chaos, emotions, and unexpected magic, we share what it’s really like crossing the marathon finish line for the first time. 🏃‍♀️✨ First Marathon Expectations vs Reality | Valencia Marathon Race Recap Uplif...

🎙️ This week, we are breaking down how to set gym goals that are actually realistic, measurable, and motivating. From pull ups and push ups to deadlifts and strength standards, we unpack what progress really looks like in the gym and why chasing vague goals often leads to frustration instead of results. 💪✨ New Year Gym Goals | How Strong Should You Really Be? Uplift Conversations Ep. 51 ▪️ Stren...

🎙️ This week, we’re breaking down one of the most confusing parts of running: setting the right goal for where you actually are. From Instagram comparison traps to marathon time myths, we talk through how to choose between time, distance, and consistency goals, and why trying to do everything at once often leads to burnout or injury. 🏃‍♀️ Realistic Running Goals 2026 | From Beginner to Marathon U...

🎙️ This week, we’re breaking down what it really takes to start a fitness career in 2026. If you’ve ever thought about becoming a personal trainer, coach, or working in fitness but had no idea where to start, this episode is for you. Zaira asks Evie and Jaz to share the lessons they wish they knew at the beginning, from choosing the right PT course to navigating imposter syndrome, social media pre...

🎙️ As the days get shorter, the clocks go back and the temperature drops, staying motivated can feel like a challenge. From cozy routines to clever hacks for daylight and energy, Zaira, Evie and Jaz share their go-to tips for beating the winter blues and staying on track with fitness, wellness, and everyday life. 🌤️  💬 What’s your go-to trick to stay motivated during the colder months? Share belo...

🎙️ As the days get shorter, the clocks go back and the temperature drops, staying motivated can feel like a challenge. From cozy routines to clever hacks for daylight and energy, Zaira, Evie and Jaz share their go-to tips for beating the winter blues and staying on track with fitness, wellness, and everyday life. 🌤️ This week, we’re breaking down one of the most misunderstood concepts in running:...

🎙️ This week on Uplift Conversations, we’re breaking down one of the most misunderstood concepts in strength and fitness: Progressive Overload. From Greek myths to gym fails, Zaira, Evie, and Jaz unpack what it really means to get stronger — and why “more weight” isn’t the only way to make progress. 🏋️‍♀️ ▪️ What Progressive Overload Really Means – and why it’s simpler than you think 💡 ▪️ The “Ba...