Welcome to Episode 149 — the beginning of your strongest year yet.
2026 is the year women stop shrinking — physically, emotionally, mentally — and start getting strong.
In this episode, we dive into:
• why strength is the most reliable identity-building tool for women
• how lifting heavy changes your body AND your mind
• why strong women make clearer, more powerful decisions
• the emotional and nervous-system benefits of strength
• the identity shift that transforms every part of a woman’s life
• why 2026 is the year everything changes for the Slay community
Strength is not a workout. Strength is identity work. And this year, you’re becoming the strongest version of yourself.
Welcome to Episode 148 — the end of a chapter. 2025 wasn’t about going viral, chasing trends, or “fitness for the sake of fitness.” It was the year thousands of women returned to themselves. A year filled with emotional strength, identity shifts, boundaries, growth, courage, and choosing a better life — sometimes quietly, sometimes loudly, always powerfully.
This episode is a celebration, a reflection, and a bridge into everything we are building in 2026. If you want to understand the future of Slay — this episode is where it begins. In this episode, you’ll learn:
Why strength is the most reliable identity-building tool for women
Why so many women started before they felt ready
How strength became emotional regulation
Why boundaries became protection, not punishment
The rise of the strong woman identity
The Moments We'll Never Forget
• Women lifting heavy for the first time
• Emotional breakthroughs — relationships, careers, relocation, healing
• Community wins inside the studio, SAC, and beyond
2025 prepared you. 2026 is going to transform you.
🖤 A MESSAGE FROM LOUISE
If you’re listening to this, you’ve already stepped into something bigger than yourself. You showed up. You stayed. You learned. You grew. You chose strength — and strength always chooses you back. 2025 was the year you returned to yourself. 2026 is the year you rise into your strongest self yet.
Want to know how to stay on track with your workouts through the holidays? In this episode of the Slay Podcast we're discussing how to keep fit during the busiest time of year. You'll learn:
✅What a minimum viable workout is
✅How your calendar holds the key
✅How to stack and substitute
Want to end the year on a high note? In this episode of The Slay Podcast we're talking about how enjoy holiday foods without losing all to progress you made towards fitness during the year.
✅How to approach social engagements
✅How enjoy yourself without being overly restrictive
✅How to maintain your work through the new year
If you've been eating 1,200 calories a day and doing endless cardio but your metabolism still feels like it's moving in slow motion, this is for you. Here's what's actually slowing you down (and what to do instead)!
If you've been telling yourself you'll start working out "when you have time to get to a gym," this is your permission to stop waiting. Here's how to start at home with what you already have. In this episode, we're giving you five practical strategies for starting and maintaining a home workout routine. You don't need a Peloton. You don't need a home gym. You don't need matching dumbbells or a ring light. You need 20 minutes, a corner of your living room, and a plan that actually works.
If you've been doing cardio for weight loss but seeing zero results, you're not broken—you're just following outdated advice. Today we're diving into fitness facts that will actually help you lose that weight and keep it off. Why? Because losing body fat isn't JUST about exercise. If you want effective weight loss strategies that really work, then this episode is for you!
This week on the Slay Podcast, we're going off script, but we're staying on point. If you're a woman showing up authentically as herself in the world, somewhere is going to tell you that you're a problem. So if being yourself makes you a problem, then bring it on.
When you speak up confidently, you're challenging centuries of conditioning that says men are natural authorities and women are natural followers. That's right ladies, this week we are dismantling the patriarchy and never looking back.
You're smart enough to run a business but the fitness industry has made cardio feel like calculus. In this episode of the Slay Podcast, we're debunking the myths and misinformation around cardio and how much of it you really need. Here's the truth: 2-4 sessions per week, matched to YOUR goals and YOUR recovery capacity. Not what some algorithm says is optimal. It's time to stop second-guessing yourself and start training with intention.
In this episode of The Slay Podcast we're debunking myths about women and muscle building. Muscle is SO important for health, longevity, and confidence. We're outlining five key benefits of lean muscle mass and providing science-backed strategies for effective strength training. Are you ready to embrace your strength and trust your body? Then this episode is for you!
Are you daunted by the idea of drinking an entire gallon of water every day? Fortunately, you probably don't need to. In this episode of the Slay Podcast, we're debunking the “one gallon a day” hydration myth and helping you understand your unique hydration needs. Your water intake should be based on activity, lifestyle, and your body's signals - not on influencer advice with zero data to back it up. Want to know how your body's natural rhythms should in form your hydration? Then this episode is for you!
Does conflicting advice on protein have you spinning? Between what to eat, how much to eat, and how to fit it all into your day there are a lot of decisions you have to make when it comes to prioritizing protein in your diet. In this episode of The Slay Podcast, we're demystifying protein intake for women. We've got five practical, science-backed strategies to help you build sustainable protein habits that support your health, fitness, and life goals. If you want straight answers about the protein you should be eating, then this episode is for you!
The calorie mistake that's keeping ambitious women exhausted (and it's not eating too much!) In this episode of the Slay Podcast, we debunk calorie myths, explain why nutrition must be personalized, and share science-backed tips for determining individual calorie needs. Want practical advice about how to make informed, individualized nutrition choices? Then this episode is for you?
In this episode of the Slay Podcast, we are demystifying gym jargon and breaking down fitness for beginners into five simple strategies. Strength is about how you feel, not just numbers! If you need practical routines for sustainable progress, then this episode is for you.
In this episode of The Slay Podcast, we tackle the confusion women face about how much exercise they really need. Forget generic fitness advice - we're giving you five science-backed strategies for building a personalized, flexible routine. Do you want to make exercise a tool that works for you —not against you? Don't miss this episode!
In this episode of the Slay Podcast, we tackle confusion around women’s protein intake. We explain why protein is vital for muscle, metabolism, hormones, and overall health, clarify how much women really need, and debunk common myths. You want to make more informed and less stressful decisions about how to get enough protein in your diet, this episode is for you!
In this episode of The Slay Podcast, Olympian and fitness expert Louise Hazel addresses the frustrations high-achieving women face with stubborn belly fat, despite success elsewhere. The discussion debunks common fat loss myths, highlighting that factors like stress, sleep, protein intake, and nervous system regulation play crucial roles. Listeners learn practical strategies: regulating stress, eating for fat loss, moving for relief rather than punishment, prioritizing sleep, and tracking non-scale victories. Want to unlock the secret to overcoming midriff troubles? Then this episode is for you!
In this episode of The Slay Podcast, host Louise Hazel tackles the pressures women face to lose belly fat quickly. She explains the difference between weight loss and fat loss, highlighting why sustainable fat loss is healthier and more effective. Louise shares five science-backed strategies for lasting results, including moderate calorie deficits, strength training, sleep and stress management. Want to achieve true confidence and health? Then this episode is for you!
In this episode, Olympian and fitness expert Louise Hazel explores the question, “How hard should I be working out?” She breaks down the science of workout intensity, introduces the FITT principles and shares five actionable steps for optimizing training. Louise emphasizes sustainable, strategic workouts over extreme efforts, addressing women’s unique needs like hormonal fluctuations and recovery. Want to learn how to balance challenge and rest? Then this episode is for you!
Today on The Slay Podcast we're diving deep into something that so many people struggle with at some point. We're talking about weekends – those beautiful, freedom-filled 48 hours that you live for all week long, but that somehow manage to completely derail your progress – every single time. Do you keep falling off track on the weekends?? If so you do not want to miss this episode 💪