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 stuck in the same cycle, why training every day isn’t the answer, and why sucking the fun out of your life never leads to lasting results.If you’re tired of starting over every February and want a calmer, more realistic approach to health that actually fits real life, this episode is for you.
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 take you further than trying to do everything at once.
This is about calm consistency, realistic routines and approaching your health like a grown woman, not a project that needs fixing.
If you’re done with all-or-nothing Januarys and ready to do things differently, this one’s for you.
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 until “January”, this episode is your reminder to keep going. Messy action still counts. Doing it anyway is how confidence is built.
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 the scales this week does nothing but mess with your head– How to enjoy food, rest and time with family without feeling like you’ve failedThis episode is for you if you feel stressed, overwhelmed or worried about “undoing your progress” over Christmas.
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, Christmas events, and how to stop waiting for the “right time” to look after yourself.
If you’ve been telling yourself you’re too busy, too tired, or that you’ll start again later… this episode is for you.
This isn’t about perfection. It’s about making sensible choices, fueling your body, and showing up even when life is busy.
If you needed a reminder that you’re more capable than you think and that consistency beats motivation every time this one’s for you 💪
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 that happen when you start doing hard things and proving to yourself that you can. If you want to feel stronger, stand taller and finally feel good in your body, this one’s for you.
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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 simple ways to stay consistent, enjoy your nights out without the chaos that follows, and keep your routines feeling doable. If you want to feel good rolling into January instead of starting from scratch, this one’s for you.
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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 actually supports a strong, healthy, balanced life. You’ll hear the real truth about eating regularly, fuelling properly, training smart and looking after your stress instead of punishing your body.
If you’re ready to feel better, lift better and live better without extremes or restriction, this episode is your permission slip to do health the right way for women.
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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 showing up… while still enjoying the festive season.
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 the Bailey’s, the mince pies and the girls’ nights while keeping your non-negotiables like training, steps, water and decent food in place.If you’re a busy woman who wants a fun, sociable Christmas and to feel good in her body, this one will help you find that sweet spot between celebration and self-respect.
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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, and a reminder that you’re more capable than you think… this one’s for you.
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 frustrated with your progress, this one’s for you.
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.
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 being a saint.
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 the Confidence Club or Lift & Glow Gym.
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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 ranges properly, push close to failure, and programme full-body strength so you actually get stronger, build muscle, and feel confident.Subscribe for more real talk on women’s strength, nutrition without restriction, and building habits that last.
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.
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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.
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 properly, train smart (3–4 quality sessions beat 6+ junk workouts), keep your social life, and finally get results you can keep.