Wear the Damn shorts

In this episode, I break down realistic expectations and timelines around fat loss and muscle building, using evidence from large-scale studies rather than gym myths or before-and-after culture. We talk about why progress often feels slow even when you’re doing everything “right”, how fat loss actually shows up over months not weeks, and why building or even maintaining muscle during a calorie def...

This episode was recorded in two very different moments. One, the night before HYROX. When the work is done, nerves are high, and doubt is still loud. The other, immediately after crossing the finish line. Breathless, emotional, and stripped back to what actually matters. In this conversation, Hayley and Naomi talk honestly about what it feels like to stand on the edge of something hard, and what...

Alison says MS is life changing not life ending. This episode is a masterclass in mindset, even throughout adversity. She really is phenomenal! If you want to learn more from Alison you can find her on instagram HERE. And if you are interested in working with me. Find out more HERE

Rachel and I discuss life with children and the impact it's had on our individual identity. It's really easy to lose yourself. Don't worry, this isn't an I hate my kids episode where we blame everything on them! It seems to be that society expects a lot from us too. You know the whole 'work like you don't have children and parent like you don't work'. Can we get a b...

Netball isn’t just exercise. It’s the one place you don’t have to give. Career takes. Kids take. Life takes. This is why women should hold onto sport. Leanne is an actual legend. Her Net strength program will have you playing the game you love better and for longer. You can find leanne on instagram HERE and info about Net strength HERE . For more information about working with me follow the link H...

I LOVED this episode! This dismantles the myth that confident women are born confident. Prepare to feel seen. Chloe is so modest but to put it bluntly, she won every competition she entered this year! Not only that she guided many people through their first Hyrox competition and got her own solo time under 1.30hr If you want to contact Chloe, here are her details Instagram - @chloehobselliot You t...

Kate explains why every runner, every athlete, every confident woman started by doing something that felt pointless. Small steps don’t feel life-changing. Until you look back and realise they were. She is simply amazing and this was a joy! The fact that you are in the show notes means you're ready to know more about her. This is where you'll find Kate on instagram - Kates.coaching Her webs...

This story is for everyone too scared to step foot in a gym. Naomi has achieved something she wouldn't have even entertained this time last year! She talks about the effects of what happens when you start to back yourself a little bit more! You'll be able to find Naomi on instagram @naomijaynew She'd love you to reach out if you have any questions. As always if you want guided support...

Welcome to the Wear the Damn Shorts reboot. This short solo episode sets the tone for the entire series. This podcast is for women who are carrying a lot. Family, work, responsibility, mental load. And somewhere in the middle of all that, are trying to still feel like themselves. This series is not about perfection, all or nothing plans, or unrealistic routines that only work when life is quiet. I...

In this episode of we dive into self-soothing. It's a powerful coping mechanism that often nudges us toward habits we know aren’t helping us. We'll unpack the science behind stress-driven behaviors and share practical, sensory-based tools you can use when stress hits, so you stay calm, confident, and connected to your goals. I talk about why self-soothing isn’t selfish, it’s often survival. I talk...

Delaying isn’t neutral, it moves you backward. Starting anything, even in a tiny way sets everything in motion. Don’t wait for the “perfect” moment. Start now. Your future self, will thank you. Another episode challenging the point of view that you can just start when the time is right without consequence. The consequence of inaction is larger than most people consider. You don't get to stay in on...

In this episode of  Wear the Damn Shorts , we delve into the intersection of dieting and parenting. We explore how our own health choices and attitudes toward food can influence our children, and discuss strategies to foster a positive environment that promotes well-being for the entire family. Join us as we discuss practical steps to prioritize your health in a way that sets a constructive exampl...

In this episode, we delve into the psychology of behavior change, exploring the  Transtheoretical Model  (Stages of Change) and  Self-Determination Theory (SDT) . We discuss how understanding these frameworks can help you assess your readiness for change and identify strategies to move forward effectively. This all sounds very sciencey but I promise it's recorded in my usual humour always tying it...

In my opinion Hunger is something we just don't talk about. I see how my clients feel bad about admitting they're hungry when trying to lose fat. In this episode I explain why you feel hungry, what is useful to know and how to move through it. This is coming from one hungry girl! I love big food volumes and come from a space where I did a lot of sport and generally used to eat whatever I w...

How are you going to implement change if you don't know who you are or what you stand for? I see this time and time again and it's a real game changer for making meaningful lifelong change. In this episode we focus on you! I invite you in this episode to get to know yourself. Have your notebook ready as there is homework. Below is the link to the brilliant neuroplasticity video. https://yo...

We're back!....Well it's just solo Hayley this week but we would be rubbish trainers if we didn't practice what we preached! Massive congratulations to Hannah and welcome to the world gorgeous Jessie. Hannah will be back but quite rightly she's prioritising her family and clients. Don't you worry as soon as there is an opportunity for us to be back together we will be. It's fitting that this week...

Hi all, Welcome back to another episode. Fat shaming is never ok! We took our time with this question today and this is the first podcast I've EVER edited. Hannah and I decided it needed a little context at one point, so I stepped in. Next episode also ties up lose ends which means they'll come out shortly after each other. As always if you want to be involved, send your questions this way...

Hi All, Thank you for listening to our podcast. We really appreciate your support and the fact that you are always cheerleading us on from the side! This week you got to join us live and ask questions. As well as the impromptu q's we also looked at training differences between men and women, injuries and what happens when life gets busy! We'll be back next week with another episode. Get yo...

Hi All, We hope this episode finds you well. No guests this week, we are back to answering your brilliant questions. As always this is your opportunity to have you fitness and nutrition questions answered. We look forward to getting them from you. This week we talk about the different training options. High weights vs low weights the pro's and con's. Are low fat options better to eat or do...

This week we had the pleasure of talking to Caroline Kremer a 'wizard' in the eyes of her clients. She specialises in Bowen therapy. Caroline came to talk to us about her many years experience and study into the body. Her aim is you get her clients performing optimally to live a full and mobile life. Caroline also talks about her breathing technique, which is an invaluable tool in many sit...

I recently listened to a podcast where Simon Sinek spoke about living a happy, mobile long life. He spoke of the importance of connection and community and keeping your heart, lungs & thighs in good shape for ensuring you can continue to find and make these connections, for life! Well....... I know that the day to day grind can really put a spanner in peoples social lives. We can grow distant...

Does nutrition and exercise have to be different for females? Especially if we have a particular female health condition? We wanted an expert and so Zoe a former female health nurse and Online health coach came to help us out. Zoe is incredibly knowledgeable and answered phenomenal questions set out by Hayley's projectME group. Hopefully you'll have some myth's debunked and this episod...

We dig deep into specialised workouts for menopausal women. Is it needed? We also talk about supporting someone in the gym to lift heavy, when is spotting appropriate? Finally we really get honest and open about our experiences in the fitness industry around body image. As always we really appreciate your amazing feedback and questions. Keep them coming. to reach out please email either Hayley or...

This week we discuss me (Hayley) returning to training after 6 weeks off. What it looks like and not being tempted to jump back in with 2 feet! The weather in the UK has finally been blessed with sunlight and we are making the most of it motivating us to move. We discuss the importance of rest for women in peri and menopause. As ever if you have a question reach out to either Hannah or Hayley info...

Hi Welcome to another episode of wear the damn shorts. Today we answer questions around low iron and the protein pudding craze. we also talk about the demonising of food groups and influencers that aren't doing the fitness industry any favours. as always we really look forward to your questions, keep sending them in. Hayley & Hannah info@thegoodplace.uk info@longgametraining.co.uk