Your Lifting Bestie

This week we’ve got Hazel on as my first-ever podcast guest and it’s a real, honest chat about what actually changes when you stop “trying to be perfect” and start getting coached with structure, self-awareness and proper accountability. Here’s what you’re getting: ​What coaching really is (and isn’t) ​Group vs 1:1 (who it’s for) ​The real game-changer: honesty + self-awareness ​PMDD + cycle track...

This week we’re talking about maintenance how to keep your fat loss results without spiralling into “well I’ve ruined it now” mode (especially heading into Christmas/New Year). This is what I break down: Maintenance isn’t a free-for-all Why people regain after a diet. How to find your maintenance calories (simple + realistic) Reverse dieting (quick clarity) The mindset shift that makes maintenance...

This week we’re talking about alcohol in December. How it actually impacts your progress, and how to enjoy nights out without writing off your goals (or your self-worth). Here’s what you’re getting: Choice over “shoulds” Alcohol 101 (no fluff). The ripple effect. Strength & muscle reality. Common beliefs that keep you stuck: E.g. “I’m boring if I don’t drink.” Boundaries & practical strate...

This week we’re talking about cravings why they’re not proof you’re “weak”, but messages from your body and brain you can actually work with . Here’s what you’re getting: Why cravings are not a lack of willpower The difference between physical hunger and emotional cravings How under-eating and “being good all day” backfire at night Habit loops, environment and why this is really a systems problem...

This week we’re talking about discipline – why it’s not a personality trait you’re missing, but a skill you build. Here’s what you’re getting: “I’m not disciplined” is a lie your brain loves Reframing discipline as stubbornness Discipline vs willpower Why you can’t have discipline without patience How I actually built discipline Simple ways to build your own discipline. A wee pro tip from the epis...

This week we’re talking about the truth about training that actually gets you results (aka: stop just “going to the gym” and start training ). Here’s what you’re getting: Exercising vs training: random TikTok workouts + no logging = exercising. Structured sessions, tracked lifts, pushing hard = training. The 5 basics that do 99% of the work. Intensity reality check: if you finish sets thinking “I...

This week we’re getting real about navigating the festive period without derailing your goals. There's of course a quick life update: in-person session with my coach = big form tweaks, bigger confidence! Here’s what you’re getting: Mindset first: one night out doesn’t ruin progress. Pick your lane: run maintenance or a measured deficit, I explain both! Planning like an adult. Alcohol with intent:...

This week I’m talking food quality! Why “eat shite, feel shite” is real and the simple tweaks that make your energy, cravings and results 10x easier. Quick life update: mic is being a diva 🎤, training is flying, Elevate 8 week two is buzzing, and night shifts are… night-shifting. Here’s what you’re getting: Why health-first beats calories-first. The dopamine rollercoaster : snacks vs. meals and w...

This week I’m getting real about victim mentality, the sneaky mindset that keeps capable women stuck and how to shift into radical responsibility so you can actually move forward. Here's what you're getting. What victim mentality really looks like (and how it hides behind perfectionism and people-pleasing). The difference between high standards and unrealistic expectations. A simple language shift...

Fat loss is simple, but not easy. In this episode I break down the exact training, nutrition, and mindset levers to run an intentional fat-loss phase (not a forever diet), avoid all-or-nothing traps, and actually see your work in the gym show up in the mirror! If you’re inside Elevate 8 (kicking off TODAY!), this is your audio manual; if not, use this to build your own framework. Here's what I...

I'm so excited because I am here officially unveiling my NEW 8 week fat loss program - Elevate 8! If you’ve been training hard, eating “pretty well,” and still not seeing the results you want… this one’s for you. Here's what I'm discussing: Why I created Elevate 8 and who it’s for. The real reason you might feel “stuck” despite doing everything right. What you’ll achieve in eight weeks...

This week I am getting practical about tracking calories. Why it works, why it fails, and exactly how to fix the sneaky mistakes that keep you stuck. Plus a quick life update (anxiety, sleep, trash TV) and the inside scoop on my new training block. Here's what you're getting: The simple science of energy balance (BMR, NEAT, TEF, exercise) and what actually drives fat loss. Why tracking is...

This week I get REAL about a wobbly week (sickness, a shit gym session and a family hike) and dive into what to do when you look in the mirror and think, “I feel fat.” Spoiler: that’s not a feeling - it’s a signal. Here’s how to decode it and move forward. You’ll learn: Why “feeling fat” = unnamed emotions (and how to name them with the Feelings Wheel ) Body image 101: neutrality, respect, and acc...

Busy life, weekend away chaos and still making gains! Here's a real-life update and a zero-drama plan to enjoy time away and slide back into routine. No “start again Monday” spiral required. I'm talking: The 8-step get-back-on-track framework (before, during, after your break) How to set holiday non-negotiables (hydration, movement, protein) Why planning trips into your yearly training pha...

I'm here with a real-life update (hello, “deflated balloon” week after a big night out 🙃) and a masterclass on what actually builds muscle. If you’re lifting but not seeing changes, this one’s for you. You’ll learn: The 3 biggest strength-killers: impatience, sh*tty mindset, and ignoring recovery Progressive overload made doable (track it, don’t guess it) Why carbs matter for performance (not...

Hi, I'm Heather, ex-cardio queen turned barbell-obsessed bestie. Let me introduce you to who I am, what I do and why I do it in this debut episode so I can become Your Lifting Bestie! I'm talking building muscle, getting strong, and loving the body you earn with patience and progressive overload. In this episode: My cardio-to-weights glow-up. The moment it all changed in a CrossFit gym - n...