Making It Fit: Recent Episodes

Jasmine Davis

Exploring you can make health and fitness fit in your busy life, one topic at a time. Hosted by Personal Trainer and Online Coach, Jasmine Davis. Instagram and Facebook: @jazlifts

🎙️ 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 sessions per week, and how building the right habits early can set you up for long term success. 💪

Are you doing more volume than you should?
Uplift Conversations, Season 02, Ep. 61
▪️ Beginner Gym Mistakes - Why jumping into 5 workouts a week can backfire
▪️ Newbie Gains Explained - Why beginners improve faster than experienced lifters
▪️ Why Less Training Works - The surprising science behind low volume training
▪️ Full Body vs Split Workouts - What beginners should actually be doing
▪️ Recovery & DOMS - Why soreness can stop you building consistency
▪️ Learning Movements - Squats, hinges and why technique matters early on
▪️ Tracking Progress - Why writing down your workouts changes everything 📈

📌 Love fitness, running and strength training? Subscribe and join our community! 🔔

🎙️ 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 Marathoner – Alice’s journey from struggling with running to completing the London Marathon
▪️ What Parkrun Actually Is - The global, free 5K event anyone can join every weekend
▪️ Why It’s NOT a Race - Breaking down the pressure and making running feel accessible
▪️ The Power of Community - How Parkrun connects people and builds lasting friendships
▪️ Social Prescribing & Mental Health - How running became a tool for healing and wellbeing
▪️ Junior Parkrun Explained - How kids (and parents!) can get involved from as young as 4
▪️ No One Comes Last - Why Parkrun removes one of the biggest fears beginners have
▪️ How to Get Started - What you actually need to do before your first Parkrun

👉 Follow Alice on Instagram: @itsalicecouldwell

🎙️ 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 to performing more 🧠
▪️ The Biggest Taper Mistakes – Overtraining, panic runs, and “maranoia” 😅
▪️ How to Maintain Fitness – Why intensity stays (but volume drops)
▪️ Shakeout Runs Explained – Do you need one before race day? 🏃‍♀️
▪️ Race Week Strategy – Sleep, nutrition, and managing time on your feet
▪️ The Mental Game – How to stop overthinking and trust your training
▪️ Visualization Techniques – Preparing for what could go wrong (and right) 🎯

🎙️ 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 tool, not a judgement.

How strong should you be on the big three?
Uplift Conversations, Season 02, Ep. 60
▪️ What The “Big Three” Actually Mean – Squat, bench & deadlift explained
▪️ StrengthLevel Data – The benchmarks based on 150M+ lifts 📊
▪️ Female vs Male Standards – Why ratios differ
▪️ One Rep Max – Should you even test it?
▪️ Bodyweight Multipliers – Beginner to Elite breakdown
▪️ Age & Strength – Does it really decline?
▪️ Are You Imbalanced? – Why comparing your lifts matters
▪️ Programming Smarter – How to bring up weak lifts
▪️ Running + Lifting – Can you build strength during marathon training? 🏃‍♀️

📌 Love strength training, running, and building confidence in the gym? Subscribe and join the Uplift community! 🔔

💬 Where do you fall on the scale? Are you stronger on squats or deadlifts? Let us know below!

Strength Goals calculator: https://strengthlevel.com/

🎙️ 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 having a baby. From breath work and core reconnection to pelvic floor health and realistic expectations, this conversation is packed with reassuring advice for navigating postpartum fitness safely and confidently.

Postpartum Fitness: When Is It Safe to Exercise Again?
Uplift Conversations, Season 02, Ep. 62
▪️ The 6 Week Check Myth – Why postpartum recovery timelines are not one-size-fits-all
▪️ What You Can Start Doing Early – Breath work, posture and core reconnection exercises
▪️ Diastasis Recti Explained – Why abdominal separation is completely normal in pregnancy
▪️ Pelvic Floor Red Flags – Signs you should slow down or seek professional help
▪️ 10 Minute Workouts Count – Why short sessions can make a huge difference postpartum
▪️ Support Networks Matter – How community and partners can help new mums prioritise their health

🎙️ 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’s not. 🛒🍎

Are Ultra-Processed Foods Actually That Bad? (Coach Alice Cadman Explains)
Uplift Conversations, Season 02, Ep. 63

▪️ What Are UPFs Really? Breaking down ultra-processed foods in simple terms 🧠
▪️ Why UPFs Exist: Cost, convenience, and feeding a growing population 💸
▪️ The Truth About “Healthy” Marketing: Protein, labels, and misleading claims 👀
▪️ Supermarket Survival Guide: How to read ingredients without overthinking it 🛒
▪️ Protein Obsession vs Reality: Are we actually eating too much? 💪
▪️ UPFs & Performance: Why they can actually help runners and athletes 🏃‍♀️
▪️ The Real Problem: Overeating, satiety, and why UPFs are easy to overconsume 🍽️
▪️ Balance Over Perfection: Why all-or-nothing thinking doesn’t work ⚖️

👉 Follow Alice on Instagram: @coachcadman

🎙️ 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, Ep. 59
▪️ What RED-S actually is – and why so many runners haven’t heard of it
▪️ The under-fuelling trap – how 70% of long-distance runners may be affected
▪️ Bone stress injuries explained – from shin splints to full fractures
▪️ The period “red flag” most women overlook
▪️ Why the pill can mask early warning signs
▪️ Social pressure, body image & overtraining culture
▪️ How to recover properly (and why rest is non-negotiable)
▪️ When to see a physio, doctor or nutritionist

🎙️ 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 Conversations, Season 02, Ep. 56
▪️ Steps While You Wait – How small daily movements quietly add up 🚶‍♀️
▪️ You Can’t Outrun Your Diet – Why awareness beats restriction every time 🍽️
▪️ Hunger vs Cravings – Learning to tune into real hunger cues 🧠
▪️ Cook More at Home – The simplest way to regain control of your nutrition 🏡
▪️ The Scale Is Just Data – Removing emotion from weigh ins ⚖️
▪️ Add In, Don’t Take Away – Building meals around abundance, not restriction 🥗

📌 Looking for a healthier relationship with food, fitness and fat loss? Subscribe and join our community.

💬 Which habit resonated most with you? Or is there one we missed? Drop a comment and let’s talk.

💡 Highlights You Don’t Want to Miss:
00:00 🔥 Fat Loss Without Diet Culture or Misery
00:28 🎙️ Why We’re Talking About Fat Loss Differently
00:52 🚶‍♀️ Habit 1: Steps While You Wait
01:21 🍽️ Habit 2: You Can’t Outrun a Bad Diet
02:19 🧠 Habit 3: Tuning Into Hunger Cues
03:42 🍪 Emotional Eating vs Real Hunger
04:10 🏡 Habit 4: Cooking More Meals at Home
04:38 ⚖️ Habit 5: Why the Scale Is Not Your Enemy
06:00 🥗 Habit 6: Add In, Don’t Take Away
06:54 🌿 Lifestyle Habits That Support Fat Loss
07:24 💬 Final Thoughts and Community Questions

🎙️ 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 heavy whilst pregnant? (We asked an expert)
Uplift Conversations, Season 02, Ep. 57
▪️ Lifting During Pregnancy – What “heavy” actually means
▪️ Training Myths vs Reality – Why pregnancy isn’t about wrapping yourself in cotton wool
▪️ Starting Strength Training While Pregnant – Yes, you can begin safely
▪️ Core Training & Coning – What to watch for and what’s actually safe
▪️ Running While Pregnant – How long you can keep going and when to adapt
▪️ Training for Birth – Why pregnancy is more like marathon prep than rest
▪️ Mental Health Benefits – Why movement matters just as much for the mind
▪️ Overheating, Nutrition & Energy – What really needs adjusting
▪️ Cultural Stigma – Why pregnant women are still judged in gyms

👉 Laura’s website:
https://www.lmbfitness.co.uk/
👉 Follow Laura on Instagram:
@lmbfitness_pt

📌 Helpful resources mentioned in this episode:
👉 Get Active for Pregnancy Questionnaire:
https://www.activepregnancyfoundation.org/getactivequestionnaireforpregnancy

🎙️ 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, Season 02, Ep.58
▪️ The #1 Form Mistake Most Runners Make – And why posture changes everything
▪️ Arm Swing Secrets – How your arms control your legs without you realising
▪️ Heel Striking vs Midfoot Landing – What actually matters for injury prevention
▪️ Cadence Explained – Why 180 isn’t magic, but still useful
▪️ The “Think It, Improve It” Effect – How mental focus rewires movement
▪️ Small Tweaks, Big Gains – Why fixing just ONE thing at a time works best

📌 Love running, fitness and practical tips you can actually use? Subscribe and join our community! 🔔

💬 Have you ever analysed your running form, or do you just run and hope for the best? Tell us below, we read every comment!

💡 Highlights You Don’t Want to Miss:
00:00 🏃‍♀️ The Running Mistake Almost Everyone Makes
00:24 🤯 Why Most People Never Think About Running Form
01:49 ⚠️ Don’t Change Everything at Once (Injury Risk!)
02:19 📏 Stand Tall = Run Better
04:37 🦾 The Arm Swing Trick That Fixes Your Stride
06:00 🚫 Crossing Arms = Running Problems
08:15 🔁 Elbows Control Knees (Yes Really)
09:38 👟 Heel Striking vs Proper Foot Strike
11:33 ⚡ Cadence Explained Simply
12:55 📊 Vertical Oscillation: Myth vs Reality
14:18 🥇 Do “Energy Return” Shoes Actually Help?
17:06 🧠 Thinking About Form Improves Performance
18:30 🌊 Flow State Running Explained
19:29 📹 Best Way to Check Your Form
20:24 🎯 How to Fix Form Without Overthinking
22:10 👀 The Easiest Fix You Can Try Today

🎙️ 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 doing this for no reason
Uplift Conversations, Season 02, Ep. 55
▪️ The Stretching Myth – Why post-workout stretching became “non-negotiable”
▪️ What the Science Says – 2025 research on soreness, recovery and performance 🔬
▪️ Stretching vs Strength – Where your time is actually better spent in the gym
▪️ Recovery Misconceptions – Why stretching feels good but doesn’t do what you think
▪️ Runners, Foam Rolling & Mobility – What actually helps tired legs 🏃‍♀️
▪️ Dynamic vs Static – The type of movement your body really needs
▪️ The Time-Efficient Approach – How to train smarter when life is busy ⏱️

💡 Highlights You Don’t Want to Miss:
00:00 🚫 The Most Overrated Part of Your Workout
00:33 🎙️ Why Everyone Thinks They Need to Stretch
01:26 ⏱️ Is Stretching a Waste of Gym Time?
02:18 🏫 Where This Habit Came From (PE & Gym Classes)
03:10 🤕 Does Stretching Really Help Recovery?
04:34 🔬 What the Science Actually Says (2025 Study)
05:31 🏋️ Why Strength Training Improves Mobility Anyway
06:23 🦵 Stretchy Exercises That Make You Sore
07:19 🏃‍♀️ Foam Rolling, Running & Myofascial Release
09:07 🔄 What To Do Instead of Stretching
10:31 ⚠️ Static Stretching Before Training?
10:56 🔥 The Best Warm-Up for Strength & Running
12:19 💪 Better Ways to Use 10 Extra Minutes
12:46 🤸‍♀️ Do You Actually Want to Do the Splits?
13:44 📚 Our Full Recovery Episode You Should Watch
14:13 ❤️ Training Smarter, Not Doing More

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 as effective ⏳
▪️ Form Police & Perfect Technique – Why there is no single “right” way to move
▪️ Rest Days Explained – Why rest does not mean doing nothing 🧠
▪️ Cardio & Fat Loss – Why more cardio is not the magic answer 🔥

💡 Highlights You Don’t Want to Miss:
00:00 🔥 The Fitness Rules Keeping You Stuck
00:32 🎙️ Why These Fitness Myths Keep Showing Up Online
01:31 🏃‍♀️ Marathon Gatekeeping and Run Walk Controversy
03:55 😡 Why Walking Does Not Invalidate a Marathon
06:18 🏛️ Where the Marathon Myth Actually Comes From
08:07 🏋️‍♀️ Beginners and Free Weights vs Machines
10:55 ⏳ Do Workouts Really Need to Be 60 Minutes?
12:11 💪 EMOMs, AMRAPs and Short Effective Workouts
14:53 🏋️ Making Short Gym Sessions Work
15:20 ⏱️ Pace Police, Fast vs Slow Runners Explained
17:40 🏃‍♀️ Why Progress Should Never Exclude You
19:06 📐 Form Police and the Myth of Perfect Technique
21:18 🛌 Rest Days vs Total Inactivity
23:47 🚫 Non Runners Taking Up Space Myth
26:08 🔥 Cardio, Fat Loss and What Actually Matters
27:36 💬 Final Thoughts and Community Call Out

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 of food rules and enjoying balance 🍰
▪️ Under Fueled Runs – Why carbs are not the enemy of performance ⚡

💡 Highlights You Don’t Want to Miss:
00:00 🎯 The 6 Things We’re Leaving Behind in 2025
00:20 🎙️ Welcome to Uplift Conversations
01:10 🏃‍♀️ Leaving “Run No Matter What” Behind
02:55 ⌚ Listening to Your Body and Using Data Wisely
04:50 📅 Why Training Without a Plan Was Holding Progress Back
07:40 ⚠️ Over Committing and Energy Burnout
10:45 🧘 Setting Boundaries That Protect Your Well Being
13:05 🔥 Doing Too Much Fitness and Chasing Every Goal
16:10 🥗 Letting Go of Protein Obsession
18:30 ⚡ Fueling for Performance, Not Just Aesthetics
22:45 🏁 Why Under Fueled Runs Make Everything Harder
25:55 💬 Final Thoughts and What We’re Taking Into 2026

🎙️ 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. 🏃‍♀️

The Biggest Running Mistake Almost Everyone Makes
Uplift Conversations Ep. 48
▪️ Tempo vs Threshold made simple, and why most runners mix them up
▪️ How to find your gears using effort instead of chasing perfect paces
▪️ Why running every session at the same speed stops your progress
▪️ The lactate threshold explained in normal language you can actually understand
▪️ Practical ways beginners can start using tempo and threshold training
▪️ Confidence building runs, how to avoid the grey zone, and the biggest mistakes we all made when starting out

💡 Highlights You Don’t Want to Miss:
00:00 🚀 Why every run used to feel the same
00:27 🏃‍♀️ What even is tempo and threshold
01:44 🔍 Speed work basics and the zones between easy and max
02:36 💡 Tempo vs Threshold explained in simple terms
03:36 ❤️ Understanding lactate build up and threshold
05:57 ⌚ Can your watch detect your threshold
07:24 📏 Why paces change as you get fitter
08:50 🤔 RPE vs pace based training
09:19 🕒 What does tempo feel like for beginners
10:43 😅 Real runner stories and common mistakes
11:13 📅 How to add tempo and threshold into your week
12:40 🔁 How to structure sessions for each type
14:06 ⚠️ The biggest mistake beginners make
16:25 🎯 How important is speed work for improvement
17:49 💪 Why these runs build confidence as well as fitness
19:39 🧭 Can you plan tempo and threshold without a coach
20:35 🧰 Learning your gears and avoiding the grey zone
21:00 🏁 Final takeaways and where to start
21:29 📚 More episodes in the Running 101 series
21:57 💬 Ask your running questions in the comments

🎙️ 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 pressure, and the business side that catches most people out.

We talk honestly about why nearly 80% of people leave the fitness industry within their first year, and how you can build a career that actually lasts.

Starting a Fitness Career in 2026: What They Don't Tell You
Uplift Conversations, Season 02, Ep. 53
▪️ The 80% Failure Rate – Why so many fitness careers end early and how to avoid it
▪️ Choosing a PT Course – Online vs in-person, cheap vs expensive, and what actually matters
▪️ Imposter Syndrome – Feeling underqualified, charging money, and finding confidence early on
▪️ Gym vs Freelance PT – The real pros and cons of each route
▪️ The Business Reality – Why coaching is only part of the job
▪️ Social Media Pressure – Do you really need Instagram to succeed in fitness?
▪️ Getting Your First Clients – Free sessions, cheap sessions, and building trust
▪️ Living the Lifestyle – Body image, expectations, and practising what you preach

This is the resource we mentioned on the app: https://www.liftthebar.com/

📌 Love fitness, career growth, and honest conversations? Subscribe and join our community! 🔔

🎙️ 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
Uplift Conversations, Season 02, Ep. 52
▪️ Time vs Distance vs Consistency – How to choose the right goal for your current fitness
▪️ Beginner to Advanced – What realistic progress actually looks like from 5K to marathon
▪️ Training Frequency Truths – How many runs per week you really need to improve
▪️ Marathon Time Myths – Why sub 3 and sub 4 goals can be unrealistic for first-timers
▪️ From 5K to Ultra – Typical training timelines explained simply
▪️ Consistency Over Perfection – Why hitting 70 percent of your plan is often enough

📌 Love fitness, running, and honest conversations about progress? Subscribe and train smarter with us. 🔔

💬 What’s your current running goal: time, distance, or consistency? Drop it in the comments and let us help keep you accountable 👇

Similar to the Strength Goals calculator, here is the running one: https://runninglevel.com/

You can also check the London Marathon Good for Age standards here:
https://www.londonmarathonevents.co.u...

And the Championship times here:
https://www.londonmarathonevents.co.u...

🎙️ 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
▪️ Strength Goals Explained – Why “getting stronger” is not specific enough
▪️ Pull Ups & Push Ups – What they really require and why they take time
▪️ Strength Standards – How strong should you be relative to your body weight?
▪️ Beginner to Elite – What those labels actually mean and why context matters
▪️ Training Smarter – How to structure goals over 3, 6, and 12 months
▪️ Running vs Strength – Balancing gym goals alongside endurance training 🏃‍♀️

📌 Love fitness, strength training, and honest conversations about progress? Subscribe and train smarter with us. 🔔

💬 What gym goal are you working towards this year? Drop it in the comments and let us keep you accountable.

Useful Links: https://strengthlevel.com/

🎙️ 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
Uplift Conversations Ep. 50
▪️ Marathon Training Reality – Why it takes over your life more than you expect ⏳
▪️ Half Marathon vs Marathon – Why you can’t “just wing it” past 21K 🧠
▪️ Fueling Fails & Gut Training – The part no one prepares you for 🥴
▪️ Race Day Chaos – Start lines, waves, toilets, and last-minute stress 😅
▪️ The Emotional Rollercoaster – Why marathons make grown adults cry 🥹
▪️ Heat, Pace & Expectations – When race day conditions change everything ☀️
▪️ The Finish Line Effect – Why the last kilometre feels endless and iconic 🎉

📌 Love running, fitness, and honest conversations about the hard stuff? Subscribe and run this journey with us 🔔

🎙️ 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 Three Tiny Changes
Uplift Conversations Ep. 47
▪️ How Zaira Lost 9kg Without Cutting Out Foods
▪️ Why Mindful Eating Beats Strict Dieting Every Time
▪️ The Truth About Liquid Calories and Hidden Add Ons
▪️ Exercise vs Lifestyle Calories: Why Running Is Not Enough
▪️ How Daily Weigh ins Build Confidence Instead of Anxiety
▪️ Why Slow and Steady Fat Loss Works Better for Runners
▪️ Building Sustainable Habits You Can Actually Stick To

🎙️ 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 to test it all without spending a penny.

Zaira, Evie and Jaz share their own mistakes, explain the two types of lifting shoes you need to know about, and give real beginner tips to help you feel more confident, stable and strong in every session.

And if you want to match with us, all our Uplift Conversations merch is linked below.
https://upliftlondon.rocketbunny.co.u...

📌 Love strength training, running and feeling stronger every week? Hit subscribe and join our community.

💬 Got a favourite pair of lifting shoes or a question about what to wear? Drop it below and we’ll help you out.

🎙️ 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

💡 Highlights You Don’t Want to Miss:
00:00 🔥 Why You’re Not Getting Faster
00:27 🏃‍♀️ The Truth About Interval Training
01:05 💡 Speed Work for Beginners Explained
01:52 📉 Zaira’s Early Interval Mistakes
02:45 😅 Why Sprinting for 3 Minutes Doesn’t Work
03:25 ⚡ Faster vs Fast: Understanding Relative Pace
04:10 📈 What Interval Training Actually Improves
04:37 🔄 Why You Plateau Without Speed Work
05:07 🏋️‍♀️ How Faster Running Improves Form
05:36 🚑 Injury Prevention and Good Mechanics
06:00 🔟 Understanding Different Gears and Paces
06:44 🧠 Why You Need 5K, 10K and HM Paces
07:15 🔢 How to Find Your Interval Paces
08:13 ⏱️ Time Based vs Distance Based Sessions
09:02 🎯 How to Adjust Your Paces by 10 to 15 Seconds
09:43 ⌚ Using the Lap Button to Improve Training
10:26 ❤️‍🔥 Heart Rate Zones for Intervals
10:58 😬 Are You Pushing Hard Enough?
11:27 🧱 Where to Start if You’re a Complete Beginner
11:55 🗂️ The Perfect First Interval Session
12:45 🧩 Why Consistency Matters More Than Speed
13:42 🔁 Negative Splits Made Simple
14:36 📅 How to Progress Your Intervals Safely
15:05 🚶‍♀️ Are Strides the Same as Intervals
15:31 🥶 Warm Up Mistakes That Lead to Injury
16:27 🚦 What Tempo Running Really Means
17:19 📊 How to Structure 2 or 3 Weekly Runs

🎙️ 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 Pain
Uplift Conversations Ep.44

💡 Highlights You Don’t Want to Miss:
00:00 ⚡ What Is Mobility (and Why Most of Us Get It Wrong)
01:15 🧠 The Nervous System and “Movement Jail” Explained
03:05 💪 Mobility vs Flexibility – The Real Difference
05:12 🔍 Why Your Body Locks Up and How to Fix It
07:00 🦵 From Pain to Performance – Solving the Root Cause
09:10 🧩 The Detective Mindset – How Coaches Can Truly Help
11:25 🧍‍♀️ Why “Getting Older” Isn’t the Problem
13:00 💥 The Biggest Lie in Fitness: Aging Equals Decline
14:45 🧠 Rethinking Pain – Your Nervous System in Control
16:05 🏃‍♀️ Zaira’s Story: From Knee Fracture to 13 Marathons
18:10 🔑 The Fear of Injury vs The Injury Itself
19:35 🌸 Women Over 40 – Hormones, Joints, and Movement
21:10 💪 Muscle as the Organ of Longevity
23:00 🩺 Why Durability Matters More Than Flexibility
24:20 🧩 Inside Ava’s Method – From One-to-One to Educator
26:10 🎓 How the Mobility Fitness Academy Was Born
28:00 🧘‍♀️ Teaching Movement Intelligence (Not Just Exercises)
29:45 🧭 The Problem With Quick Fixes and “Best Exercises”
31:20 📱 Social Media vs Real Movement Education
33:00 🗣️ How to Spot Sound Advice Online
34:20 📚 Why Critical Thinking Is Your Best Fitness Tool
36:00 🔄 The “Do the Work” Philosophy – No Magic Fixes
38:00 ❤️ Pain, Emotion, and the Psychology of Movement
39:25 🧩 When to Refer Out – Knowing Your Limits as a Coach
41:00 🧘‍♀️ The Free Hip Class & Movement Resources
42:15 👴 The 89-Year-Old Client Who Changed Ava’s Perspective
43:00 🌍 Why Longevity Is About Quality, Not Just Years

🎙️ 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: the easy run. From heart rate zones to the 80/20 rule, Zaira, Evie and Jaz get honest about why slowing down might be the smartest way to get faster. 🏃‍♀️💨 Whether you’re a new runner who can’t imagine “running and talking” or a PB chaser who struggles to hold back, this episode will help you finally understand how to train smarter, not harder.

Is There Such a Thing as an Easy Run?
Uplift Conversations Ep. 43 - Running 101 Series
▪️ What “easy” really means – and how to know if you’re running too hard 💡
▪️ Heart rate zones explained – why Zone 2 training matters ❤️‍🔥
▪️ Strava traps and ego runs – how comparison holds you back 📱
▪️ The 80/20 principle – smarter training for better performance 📊
▪️ Breathing tips, walking breaks, and why your body actually knows best 🧠

🎙️ 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 below — your tip might help someone else get moving!

💡 Highlights You Don’t Want to Miss:
00:00 ❄️ Surviving the Winter Slump: Why Motivation Dips
00:53 🌤️ Welcome to Uplift Conversations – Let’s Talk Winter Blues
02:21 💪 World Record Trivia: 24 Hours of Pull-Ups?!
04:47 ☀️ The Power of Daylight: Resetting Your Body Clock
06:10 😴 Sleep, Rest & Recovery: Why Your Body Needs It
07:06 💧 Hydration Habits: Don’t Forget to Drink Water
08:23 🌞 Vitamin D & Light Exposure: The Winter Essentials
10:17 🏃‍♀️ Running in Winter: How to Stay Consistent
11:14 🕯️ Cozy Homes, Cozy Minds: Creating Warm Vibes Indoors
12:11 🍲 Embracing Comfort: Food, Routine & Hygge Energy
15:29 🧥 Dressing for Success: Layering Tips for Cold Workouts
18:44 🏋️‍♀️ Adapting Your Workouts for Winter
19:14 🚴‍♀️ Indoor Training Ideas: Turbo Trainers & Alternatives
21:29 🚶‍♀️ Winter Walks & Outdoor Adventures
22:10 🗓️ Balancing Social Life & Self-Care in the Festive Season
23:09 💡 Setting Seasonal Challenges to Stay Motivated
24:29 🌴 Plan Ahead: Holidays, Races & Things to Look Forward To
25:45 📚 Romanticise Your Life: Rest, Read & Reconnect
26:37 💬 Your Turn: Share Your Winter Motivation Tips Below!

🎙️ 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 “Baby Calf” Analogy – how a Greek legend explains your training 🐄
▪️ Why Heavier Isn’t Always Better – other ways to measure progress ⚖️
▪️ Smart Training at Home – making gains when you’ve only got two dumbbells 🏠
▪️ Avoiding Plateaus and Burnout – how to keep growing without overdoing it 💥
▪️ The Truth About Tempo, Reps & Recovery – the real magic behind strength 💪
▪️ Aggressive vs Progressive Overload – when pushing too hard backfires 😅

📌 Love strength, running, and feeling empowered in your workouts? Subscribe for weekly conversations that make fitness less intimidating and way more fun! 💫

💡 Highlights You Don’t Want to Miss:
00:00 💪 What Is Progressive Overload (Really)?
00:46 🐄 The Greek Myth That Explains Strength Gains
02:20 👶 New Mums and the Ultimate Progressive Overload
03:45 🧮 How to Track Volume and Measure Progress
05:15 🏃‍♀️ Applying It to Running: More Than Just Mileage
06:45 🧘‍♀️ Why Recovery Is Part of Progress
08:10 🏠 Training from Home? Here’s How to Still Progress
09:18 😅 “Aggressive Overload” and Common Mistakes
11:10 ⚖️ How to Avoid Burnout and Plateaus
14:30 🧠 Strength Series Recap: Lifting 101 to Now
15:47 💬 Final Thoughts and How to Keep Progressing

🌟 Want to make your workouts count? Subscribe now and learn how to lift, move, and live with intention.

🎙️ September feels like the true reset button — and with 100 days left in the year, it’s the perfect time to refocus! In this week’s episode, Zaira, Evie and Jaz unpack why September feels like the real New Year, share their personal goals, and give practical tips for making the last quarter of 2025 count. From marathon training to decluttering wardrobes, we explore how small wins can spark big change. ✨

💡 Highlights You Don’t Want to Miss:
00:00 🔥 September Reset – Why This Month Feels Like a Fresh Start
01:19 🎉 Back-to-School Energy: Why September Feels Like the Real New Year
03:11 🌀 How Do You See the Year? Line, Circle or Grid?
05:15 📆 Why September is the Perfect Time to Reset Goals
06:44 🎯 100 Days Reset: Breaking Goals into Manageable Chunks
07:44 🏃‍♀️ Marathon Goals – Zaira’s Sub-4 Dream and Starting Line Wins
12:31 💪 Training Between Races – Chicago vs. Valencia
14:27 🏃 Evie Becomes a Runner: From Garmin Watch to 10K Plan
17:30 📚 Reading Goals & Swapping Netflix for Books
21:34 ⏳ 100 Days Left in the Year – Why It’s Not Too Late
22:53 🚀 Goal Ideas: From Couch to 5K to Decluttering Your Home
24:40 🧹 Declutter Your Space, Declutter Your Mind
27:07 📖 Reading, Audiobooks & Learning Before Christmas
29:13 ✨ Takeaway Message – It’s Not Too Late to Start

🎙️ This week on Uplift Conversations, we’re swapping our usual motivation for a little mischief — sharing our ultimate days from hell! From missed alarms and marathon meltdowns to tech glitches and tragic breakfast fails, we relive the fitness disasters that had us one step away from giving up. 💥

💬 Ever had your own “day from hell”? Share it in the comments — we’d love to laugh (and cry) with you!

💡 Highlights You Don’t Want to Miss:
00:00 🔥 Welcome to Our Fitness Horror Stories
00:53 😱 Days From Hell Explained – Why We’re Sharing Them
02:26 🐶 Evie’s Nightmare Day: Dogs, No Coffee & Tech Fails
07:32 🏃‍♀️ Zaira’s Long Run From Hell (Banana, Chafing & Chaos)
15:18 ⏰ Jaz’s Trainer Horror Story – Missed Alarms & Double Bookings
18:57 💨 The Gym Demo Gone Wrong (Farts, Fails & Fear)
21:45 🍴 Dinner Disaster & The Worst Pre-Marathon Meal Ever
27:56 💡 Biggest Takeaways – How to Survive Your Worst Day
29:51 📣 Audience Call – Share Your Days From Hell!

🎙️ As the nights draw in and the temperatures drop, many women find it harder to stay consistent with running and fitness. In fact, 72% of women change their exercise routines in winter due to safety concerns. In this episode, Zaira, Evie and Jaz dive into the challenges women face when exercising after dark, and share practical tips to stay safe, motivated, and confident through the colder months.

💬 What’s YOUR top safety or motivation hack for winter training? Drop it in the comments — it might help another runner!

💡 Highlights You Don’t Want to Miss:
00:00 👟 Reflective Clothing & Visibility Hacks for Night Runs
02:20 🌃 Why Women Feel Less Safe Exercising in Winter
05:06 ❄️ Running in the Dark: Risks, Slips & Safety Concerns
06:32 🏃‍♀️ Zaira’s Top Winter Running Hacks & Gear Tips
07:54 🎧 Headphones, Awareness & Location-Sharing Apps
09:23 📲 Using Strava & Garmin for Safety & Route Planning
10:48 🛑 Treadmill Training: Is It Worth It for Winter Runs?
12:40 🎯 Mini Goals & Staying Consistent Through Winter
13:39 🤝 Running Clubs & Safety in Numbers
14:35 🥊 Self-Defence Basics Every Woman Should Know
17:14 🚹 What Men Can Do to Make Women Feel Safer
19:35 🚧 The Reality of Catcalling & Harassment in the UK
23:39 📞 Why Reporting & Speaking Up Matters
25:30 💡 Positive Hacks: TikTok “Boyfriends” & Creative Solutions
25:59 🙌 Final Thoughts: Safety, Confidence & Winter Motivation

🎙️ This week, we’re diving into the transformative world of life design! Joined by special guest Lewis Jack, we explore how to break free from autopilot living, uncover your core values, and build a life that truly feels like yours. From finance career burnout to discovering the “second mountain,” Lewis shares how small changes and the courage to ask why can create a ripple effect of growth and fulfilment. 🌱

💡 Highlights You Don’t Want to Miss:
00:00 🔥 From Finance Bro to Life Designer
00:53 🎙️ Meet Lewis Jack & the Concept of Life Design
01:49 🌱 Why Life Design Matters: From Autopilot to Fulfillment
04:27 📊 The Turning Point: Choosing Your Own Direction
07:46 ⛰️ The Second Mountain Analogy: Achievement vs. Fulfillment
10:35 💖 Redefining Love as Growth & Discovering Your Why
12:57 ✈️ Quitting Corporate & Starting Fresh (Portugal Story)
15:22 🗓️ Dream Week, Values & Creating Space for Reflection
19:02 🎯 Infinite Directions vs. Finite Goals
21:44 ❓ The 5–7 Whys: How to Discover Your Core Beliefs
29:07 ⚖️ The Pillars of Life: Building a Balanced Foundation
33:12 📋 The Unhappy List: A Surprising Path to Happiness
38:30 💕 Self-Love Redefined: Encouraging Growth in Yourself
42:16 🌐 Resources & Next Steps (TruePath.me Quiz)
42:45 🙌 Final Takeaway: Keep It Small & Start Growing

Instagram: / upliftconversations
Lewis Jack | / lewisjackc
Website | https://truepath.me/

🎙️ This week, we’re tackling one of the biggest struggles for runners and lifters alike: how do you balance strength training with your running without burning out? From marathon prep to VO₂ max challenges, we share the tips, mistakes, and scheduling hacks that make all the difference. 🏋️‍♀️🏃‍♀️

💡 Highlights You Don’t Want to Miss:
00:00 🏋️‍♀️ The #1 Mistake Runners Make with Strength Training
00:53 🤯 Why Balancing Running and Lifting Feels So Hard
01:12 🎙️ Meet Zaira, Evie & Jaz – Runners vs Lifters
02:32 ⚖️ Setting Priorities: Are You a Runner Who Lifts, or a Lifter Who Runs?
03:57 💤 Recovery Matters: DOMS, “OMS,” and Training Around Soreness
05:24 📅 Flexible Training Plans That Actually Work
07:19 🏃‍♀️ Long Runs, Tempo Runs & Fresh Legs: How to Schedule Smart
09:35 💪 Heavy Lifts vs Endless Reps – How Runners Should Strength Train
11:18 🔥 Why Runners Shouldn’t Skip Upper Body & Core Work
13:42 🏃 Long Run Blocks vs Easy Miles: Which Works Best?
16:27 😅 Evie’s VO₂ Max Challenge: Does It Really Work?
20:21 📌 Key Takeaways: When to Run, When to Lift, and When to Rest
21:19 💬 What Are YOU Training For? Share in the Comments!

🎙️This week, we’re celebrating the big 3-0 with a myth-busting session you don’t want to miss! From carbs and cardio to TikTok trends and “toned” muscles, we’re tackling the fitness rules that could be holding you back from real progress. 💪

💡 Highlights You Don’t Want to Miss:

00:00 🔥 Intro – 9 Fitness Myths You STILL Believe!

01:26 🎉 Episode 30 & Why We Took a Break

02:23 ❌ Myth #1 – Turning Fat Into Muscle (Cheese vs Car Analogy)

05:37 🍞 Myth #2 – Carbs & Sugar Are the Enemy (Runner’s Perspective)

08:27 🏋️‍♀️ Myth #3 – Heavy vs Light Weights: The “Toning” Myth

12:09 🥦 Myth #4 – Gut Health Powders & TikTok Trends

16:24 🏃‍♀️ Myth #5 – Static Stretching Before Exercise

19:18 🤸 Myth #6 – Stretching After to Prevent Soreness

21:15 🩷 Myth #7 – The “Pilates Princess” Trend & Feminine Era Workouts

26:26 💪 Myth #8 – Spot-Reducing Fat (Bingo Wings & Belly Burn)

32:20 🏃 Myth #9 – Cardio Is the Only Way to Lose Fat

35:53 🙌 Wrap-Up & Your Fitness Myths

🎙️ This week on Uplift Conversations, we’re talking about a topic every woman needs to hear: self-defense. We’re joined by professional fighter and the first Irish woman bare-knuckle boxer, Sineadh Ni Nuallain, to uncover the practical, real-world techniques that can keep you safe. 💪

💡 Highlights You Don’t Want to Miss:

00:00 🥊 Meet Sineadh Ni Nuallain – Ireland’s First Bare-Knuckle Boxer

00:53 🚨 Why Every Woman Needs These Self-Defense Basics

01:47 💥 From MMA to Bare-Knuckle – Making Combat Sports History

03:19 🔪 Mugged at Knife Point – The Experience That Changed Everything

04:14 🧠 Fight, Flight… or Freeze? The Reality of Real-Life Threats

05:55 🏢 Self-Defense in Everyday Life

07:01 🤯 Winning a Fight with a Broken Hand (Bone Through Skin!)

09:31 😱 King of the Streets – The No-Rules Combat World Explained

10:33 🚺 Common Myths About Women & Self-Defense Busted

11:37 🛡️ What Self-Defense Really Means (Hint: It’s Not About Fighting Back)

12:52 🔑 Confidence vs. Strength – The Real Secret to Staying Safe

15:01 ✋ How to Escape if Someone Grabs Your Wrist

15:59 💇‍♀️ Hair Grabs & Surprise Attacks – What to Do in the Moment

16:56 🤜 Behind Attacks & Hip Thrusts – The Move Every Woman Should Know

18:32 🎒 Should You Fight Back Over Your Bag or Phone?

19:02 🏃‍♀️ Why Running Shoes Can Save Your Life

19:44 🧴 Everyday Items That Can Double as Self-Defense Tools

22:08 🔥 Shouting “Fire!” Can Attract More Help Than “Help!”

24:06 🦵 The Leg Wrap Trick – Stopping an Attacker in Their Tracks

26:56 ✅ The #1 Self-Defense Move Every Woman Should Remember

29:36 📲 How to Learn More & Connect with Sineadh Ni Nuallain

30:55 😁 Behind the Scenes: A Sneak Peek Inside Our Self-Defense Class

🎙️ This week, we’re diving into the world of AI and fitness — and asking the big question: will technology really replace personal trainers? From squat-counting smart mirrors to AI-generated marathon plans, we explore where AI shines… and where it totally misses the mark. 🤖💪

💡 Highlights You Don’t Want to Miss:

00:53 🤖 Why We’re Talking About AI & Personal Training
02:16 💸 AI in the Fitness Industry – The Billion Dollar Boom
03:11 🧠 Can AI Replace the Human Touch in Programming?
04:06 📲 Using AI for Content Creation & Newsletters
05:29 😬 Cringe or Useful? ChatGPT’s Writing Style Debate
06:56 🚫 Why AI Doesn’t Work for Every Training Goal
07:49 🏃‍♀️ AI-Generated Training Plans – The Risks
08:41 ⚠️ The Problem with Following AI Fitness Plans Blindly
10:07 🪞 Lorraine vs The AI Mirror – Next-Gen Coach or Just Gimmick?
12:48 🥱 Boring & Lonely? The Downside of Virtual PT
13:14 💬 GPT With Personality – Taylor Swift-Inspired Coaching
15:06 🧮 ChatGPT for Workout Math & Timing Tweaks
16:00 ❤️ Where AI Falls Short – Motivation, Community & Fun
16:56 🧠 Why AI Needs Better Prompts (But Most Don’t Know That)
19:15 📝 Testing ChatGPT: AI vs Human Programming
21:14 🧪 Full AI Program Review – Strength + Running
23:35 👀 Are We All Becoming the Same Athlete?
24:30 ❌ Missing Context – Why AI Can’t Fully Coach Running
26:26 🥗 AI Meal Plans, Calories & Macro Tracking
29:37 🌐 AI Today = Internet in the 90s?
30:34 🧃 Final Thoughts – Use AI as a Tool, Not a Trainer
31:52 🫶 Blending AI + Human Coaching for the Best Results

🎙️ This week, Zaira’s in the hot seat sharing the wild story of signing up to run… for 24 hours straight. That’s right — no sleep, mud everywhere, and somehow still no blisters. From midnight pizza to trail-running epiphanies, we unpack the madness of Endure24 and what happens when you say yes to something that terrifies you. 🏃‍♀️💥

💡 Highlights You Don’t Want to Miss:

00:00 🎙️ Why I Signed Up to Run for24 Hours (Seriously)
00:53 😱 No Sleep, Mud & Madness – Welcome to Endure24
03:17 🌲 Trail Running Debut – And I Wasn’t Ready for This
04:10 🧮 From Marathon to 104 Km – The Crazy Distance Leap
06:03 🧠 How I Mentally Broke the Race into Chunks
09:18 🎒 My Kit Strategy – Ziploc Bags & Shoe Rotation
10:42 🍕 Eating Pizza Mid-Race?! Fueling for 24 Hours
11:40 💡 Why Chest Torches Are a Game-Changer
13:05 💤 No Sleep… But Also Not Sleepy?!
13:36 🫶 Trail Running Community Vibes: Elvis, Flamingos & Fancy Dress at 2AM
15:25 😷 Wet Wipe Showers & Trying to Feel Human
17:44 🏔️ Biggest Challenge? Not What You’d Expect
18:34 🏃‍♀️ How Much Did I Actually Run vs Walk?
20:02 ⚠️ Rookie Mistake: Why I Almost Couldn’t Finish
21:25 🧊 Recovery: Swollen Knees & Shockingly Fine Legs
22:50 🧘‍♀️ Why Easy Running Helped Me Survive
24:37 💭 Biggest Takeaway? Mind Over Body
26:02 😂 Why Am I This Person Who Signs Up for Things?!
28:37 🛝 Slipping Downhill in the Mud = My Worst Moment
30:31 🧽 What I’ll Pack Next Time (Hint: More Wet Wipes)
31:58 🧃 Elite Vibes: How They Treated Solo Runners
33:25 🥾 How to Actually Train for a 24-Hour Race
34:52 💖 Running for Charity – And Why It’s Still Worth It

🎙️This week, we're joined by Pete Pallai, a leading figure in the Pilates world and owner of MyPilatesLondon. But Pete's journey is anything but ordinary. 💬💪 We'll explore his transformation from an Olympic bobsledder to a passionate Pilates instructor who once thought the practice was 'a little bit soft.'

💡 Highlights You Don’t Want to Miss:

00:00 🔥 From Olympian to Pilates coach: Meet Pete Pallai
00:29 💪 "Pilates is just for girls?" – Debunking the myth
01:36 🏉 Rugby to bobsleigh: The accidental Olympic journey
03:27 🛷 World championship madness: First bobsleigh ride ever!
06:11 🧊 Surviving ice burns, crashes & fear: Life in the Olympics
07:36 🧠 Lessons from the Olympics: Discipline, dedication & grit
09:27 💔 Rock bottom to reformers: Pete's life-altering Pilates discovery
10:52 🧘‍♂️ What makes Pilates so addictive and powerful?
12:20 🧩 Tailoring Pilates: From elite athletes to everyday folks
14:13 🧍‍♂️ Pilates misconceptions: "Fluffy" workouts & male stereotypes
16:17 💡 Pilates for men: Why it’s more hardcore than you think
18:12 👣 Pilates as the foundation of all movement & fitness
20:08 ⚠️ The Pilates boom: Fads, franchises & finding real quality
22:33 🎓 What makes a great Pilates teacher (and what doesn’t)
24:55 💥 From injury to empowerment: Pilates at any life stage
26:15 😂 S&M machines? Pilates studio misconceptions & funny stories
28:45 🧘‍♀️ Pilates vs yoga: Similar vibes, totally different game
30:43 🧠 Mind-body connection: Why Pilates demands presence
31:57 🧑‍🏫 Why good coaching makes or breaks a Pilates class
33:47 🦴 Why wrist & ankle strength matters (yes, even for runners!)
36:04 ⏱ How long to train as a Pilates instructor? Let’s break it down
37:13 🧘‍♂️ Mat Pilates vs reformer: What’s the difference & why it matters
38:11 🔮 The future of Pilates: Towers, chairs & circuit training?
39:40 📅 What’s the ideal weekly workout blend with Pilates?
41:06 🏃‍♀️ Can you keep running into your 80s? Here’s what it takes
43:01 👏 Real-life transformation: From back injury to ski slopes
44:26 ⚡ Quickfire with Pete: Fave exercise, celeb dream client & more
47:21 💬 Final words: “If it didn’t work the first time, try again”

🎙️ In episode 2 of our Strength Series, we’re breaking down the key movement patterns that make strength training a game-changer! From squats to deadlifts, we discuss the essential exercises that translate directly to real-life strength, making everyday tasks easier and more efficient. 💪

💡 Highlights You Don’t Want to Miss:

00:00 🏋️‍♀️ Lifting 101: Why Strength Training is a Game-Changer

00:33 💡 Understanding Movement Patterns in Strength Training

01:00 🏃‍♀️ The Lightbulb Moment – Simplifying Your Training Routine

01:30 🧠 Why Focusing on Movements Makes Strength Training More Effective

02:00 🏋️ Squat Basics – More Than Just Lower Body Strength

03:00 💥 The Hinge – Mastering Deadlifts and Hip Thrusts

04:00 💪 Push and Pull – Building Upper Body Strength for Daily Life

05:00 🦵 Single Leg Training – Balance, Stability, and Running Performance

06:00 🛒 Carrying Strength – The Everyday Exercise You Need to Build Core Stability

07:00 🔄 How to Structure Your Weekly Training Plan for Optimal Results

08:00 ⚖️ Avoiding Overtraining – How to Keep Your Training Efficient and Safe

09:00 💥 Strength Training Myths – Debunking Popular Misconceptions

10:00 🔮 The Future of Strength Training – Simplicity Over Complexity

11:00 ⏱️ How to Add Variation to Your Routine Without Overcomplicating It

12:00 🧑‍🤝‍🧑 Practical Tips for Incorporating the Six Movements into Your Program

13:00 🔢 Episode 3 Sneak Peek – Diving Into Reps, Sets, and Rest

14:00 💬 Final Thoughts – What You Should Take Away from Today’s Episode

🎙This week on Uplift Conversations, Zaira, Evie, and Jaz cut through the noise of the fitness industry to reveal what’s really worth your time — and what’s just expensive hype. From TikTok’s wildest trends to supplements that drain your wallet, we’re calling out the most overrated products, services, and quick fixes in fitness right now. 💸

💡 Highlights You Don’t Want to Miss:
00:00 🎧 Welcome to Uplift Conversations – Cutting Through the Fitness Hype
01:13 📢 Overrated in Fitness – Products, Trends & Services That Don’t Live Up to the Hype
03:03 ❌ Cycle Syncing – Why This Trend Holds Women Back in the Gym
09:02 🍑 Booty Bands – Great Warm-Up, But Not Building Your Glutes
12:15 💸 Compression Boots & High-Tech Gear – Recovery Myths Busted
16:39 🤦 TikTok Muscle Testing – The Weirdest Wellness Trend Yet
18:32 💊 BCAAs – Are They a Total Waste of Money?
21:22 🧂 Electrolytes – When They’re Useful (and When They’re Not)
26:21 ⚡ HIIT & PCOS – The Truth About Cortisol and Hormonal Health
29:26 📱 Food Rating Apps – Why Context Matters More Than a Score
31:50 🙌 Final Thoughts – Stick to the Basics & Avoid the Gimmicks

🎙️This week, we’re taking on the glossy, Instagram-worthy morning routine and asking… do you really need one? From 4:45 a.m. wake-ups to cold showers and journaling, we put 10 “science-backed” habits under the microscope — and discover that real success doesn’t always look like a perfectly curated morning. 🌞

💡 Highlights You Don’t Want to Miss:

00:00 🎧 Why We’re Talking About Morning Routines (and Anti-Routines)
01:27 ⏰ Wake Up Times – How Consistent Are We Really?
03:31 🌞 Natural Light – Fans, Haters, and Archie’s Morning Wee
08:42 💧 Hydration Hacks – Bedside Water, Electrolytes, and Caffeine Rules
10:37 🏃‍♀️ Morning Movement – From Zombie Walks to Gym Workouts
12:02 🍳 Protein-Packed Breakfasts (Plus Our Weekend Pastry Treats)
14:43 🧠 Mental Stimulation – Journaling, To-Do Lists, and Candy Crush
17:06 ☕ Caffeine Timing – The 90-Minute Myth
18:57 📵 Doomscrolling – How We Avoid It (Mostly)
21:20 ❄️ Cold Showers – Benefits, Myths, and Why We’re Not Convinced
23:09 📅 Planning Your Day – The Only Routine We Swear By
25:00 📝 Final Takeaways – Why Your “Right” Routine Is the One That Works for You

🎙️ This week, we’re getting real about what it’s actually like to navigate your 20s, 30s, and 40s — the expectations, the surprises, and the lessons we wish we’d learned sooner. From career pressures and fertility timelines to fitness breakthroughs and caring less about what others think, we’re comparing notes across three decades of life experience. 💬

💡 Highlights You Don’t Want to Miss:

00:00 🎙 Welcome to Uplift Conversations – This Episode’s Theme

00:26 🔄 How Life Looks in Your 20s, 30s & 40s

01:11 👩‍💬 Meet Jaz, Evie & Zaira – Three Decades, Three Perspectives

02:10 📊 The Extremes of Life in Your 20s – Marriage, Babies & Backpacking

03:36 😰 Career Pressure & Mental Health Struggles in Your 20s

04:35 🔄 From Uni to “Real Life” – The Adjustment No One Talks About

05:53 🌍 Why Big-City Life Feels So Different From Small Towns

07:48 💪 30s Confidence – Caring Less & Living More

09:59 ⏳ Fertility, Family & The Pressure to “Have It All”

11:27 💔 Marriage, Divorce & Rewriting Your Life Plan

14:09 🤯 Realising Your Brain Doesn’t “Feel Older” With Age

15:36 💡 What 40s Really Look Like – Confidence, Freedom & Change

16:59 🐾 Life Without Kids, Caring for Parents & Chasing Goals

18:25 💪 Fitness at Every Age – Why It Can Peak Later in Life

20:40 💉 Botox, Grey Hair & Age-Specific Challenges

22:02 ✉️ Notes to Our Younger Selves – Life Advice by Decade

23:31 📅 Which Decade Is the “Easiest”? The Surprising Answers

24:33 💬 Final Takeaways & Your Stories

🎙️ This week, we’re talking all things perimenopause, hormones, and strength training with women’s health physio Chloe Stevens. Whether you’re in your 20s, 30s or beyond, this one’s for YOU. It’s time to ditch the confusion, cut through the supplement hype, and get clear on what really matters. 🧠💪

💡 Highlights You Don’t Want to Miss:

00:28 🔄 Perimenopause Explained – When It Starts & Why It Matters Early
01:20 ⚠️ Your 20s & 30s Set the Stage – What Women Need to Know Now
02:17 💪 Muscle Mass & Fertility – Why Time Is NOT on Our Side
03:44 📉 What Is Menopause Really? And How to Spot the Symptoms
05:10 🔥 Menopause Is a Milestone – So What Happens Before & After?
06:08 ⏳ Can You Test for Perimenopause? The Truth About Hormones
09:21 🤯 Can You Prevent Symptoms? What Actually Works0:49 🚨 The Perimenopause “Diets” Are a Myth – Here’s What Matters
12:14 💊 Pill Bashing, HRT & The Internet – What You’re Not Being Told
14:29 🔁 The Real Health Cycle – Pregnancy, Hormones & Post-40 Shifts
15:21 🤑 “Menowashing” & The Supplement Industry Exposed
16:39 🧴 Do You Really Need That Menopause Face Cream or Probiotic?
19:27 🌱 Soy, Seeds & Estrogen – Sorting Fact from Wellness Fiction
21:36 🍗 The Protein Shift – What Women Should Eat As We Age
23:32 🏋️‍♀️ Lifting Heavy? Not Necessary! What New Research Shows
26:43 ⏱️ Cardio, HIIT or Zone 2? The Best Exercise for Perimenopause
27:10 🦴 Bone Density 101 – How to Avoid Osteoporosis Later in Life
29:06 💥 The Power of Habit – Why It’s Harder (But Not Too Late) After 40
30:56 🙄 “Fitboy97” Advice vs Real Guidelines – Here’s What Actually Helps
31:42 🎤 Final Thoughts from Chloe – Keep It Simple, Trust the Basics

🎙️ This week, we’re lifting the lid on gym confidence — that silent barrier stopping so many people from picking up weights or even walking into the weights area. Whether you're brand new to strength training or just feel awkward in unfamiliar gym spaces, this episode is here to reassure, empower, and get you through the door (and over to the squat rack). 💪

💡 Highlights You Don’t Want to Miss:

00:00 💬 Ever Felt Awkward at the Gym? You’re Not Alone
00:53 🧠 Why Confidence Matters More Than Reps
02:04 🏋️‍♀️ Our First-Time Gym Fears (Even as PTs!)
03:26 😬 Still Intimidated After Years? Yep, Same.
04:50 👀 The Truth About People Judging You at the Gym
08:02 📈 Building Gym Confidence One Rep at a Time
08:31 🟡 The Yellow Lever Rule: Game-Changer for Beginners
09:30 🤯 That One Time We Got Unsolicited Gym Advice
11:18 🤷‍♀️ PT Tips: Helpful or Just Trying to Sell?
14:23 💡 They Didn’t Come Out the Womb with Muscles
15:19 💬 That Unspoken Gym Respect You Don’t See
15:48 😱 What Still Intimidates Us Today
17:13 🙄 Why Do Loud Lifters Make Us Want to Run?
19:03 🤝 Gym Etiquette 101 – Sets, Sharing, and Speaking Up
23:00 🔄 How to Pivot Your Plan When Machines Are Taken
25:18 🎒 Gym Bags, Rules & the Dumbest Thing We Got Told Off For
27:10 👯‍♀️ Gym Friends: Supportive or Sabotaging?
28:04 🧾 The Power of a Plan (and Just Asking for Help)
30:37 ❌ Why Your Boyfriend Shouldn’t Be Your Gym Coach
31:36 ✅ Final Tips: Plan, Gear, Timing, and Reps of Confidence

🎙️ This week, we’re diving into the world of gym-style Pilates with Dubai-based instructor Anesti Mano, who went from bodybuilding and strict macros to spine mobility and springs! Whether you’re Pilates-curious, a gym junkie, or just Pilates-petrified, this one’s for you.

💡 Highlights You Don’t Want to Miss:

00:00 💥 Gym vs Pilates? Meet Anesti Mano
01:28 🇬🇷 From Jobless in Greece to Pilates Instructor
02:52 🙄 “Pilates Is for Women” — His First Impressions
03:51 💡 When It Clicked — Feeling the Benefits
04:44 🧘‍♂️ What Is Reformer Pilates (and Why It's Different)
05:40 ⚡ Athletic Reformer Explained: Gym Vibes on a Reformer
07:37 🔁 Classic vs Creative: The Evolution of His Practice
08:37 💪 Can Pilates Build Muscle Like the Gym?
09:37 🌀 100kg Springs?! How Reformer Resistance Works
10:25 ⚖️ Stability, Balance & Strength — The Reformer Challenge
11:17 ⏳ How Long Until You See Results?
12:12 🧩 Why You Shouldn’t Do Just One Thing
14:22 🏋️‍♀️ Is Pilates a Gym Replacement? Pros & Cons
16:24 🌍 Bringing Gym Vibes Pilates to London
17:41 🤔 The Biggest Pilates Misconception That Drives Him Mad
18:35 🌱 Movement Without Judgement — His Inclusive Philosophy
19:08 🦾 Megaformer vs Reformer — What’s the Difference?
20:55 🏠 Home Pilates Tips for Nervous Beginners
22:35 ✅ 3 Beginner Pilates Moves to Try at Home
24:16 🧍‍♂️ Spine Mobility vs Gym Form — The Mindset Shift
26:23 👏 You Don’t Need to Be Flexible to Start Pilates
28:08 🧘‍♂️ “Gym People” in Pilates? Yes Please!
30:30 💛 Making It a Lifestyle — Not a Quick Fix
31:26 🌍 Where to Find Anesti Mano & His Workshops
32:10 📺 Watch Next: Pete’s Pilates Journey & Gym-Pilates Myths

🎙️ This week, we’re talking to Leigh Christina — personal trainer, gym owner, and all-around powerhouse — about her no-filter fitness journey from corporate burnout to bossing her own women-only gym. 💪 From struggling to climb the stairs at work to stepping on stage as a bikini competitor, Leigh opens up about the real highs, lows, and lessons of transforming her life and body — without sugarcoating a thing.

💡 Highlights You Don’t Want to Miss:

00:00 🎙️ From 9–5 to Gym Boss: Meet Leigh Christina

00:53 🏋️‍♀️ Leigh’s Fitness Origin Story – From Unfit to Gym Owner

02:40 🔄 How Boredom Led to a Bikini Competition

04:33 👙 What Even Is Bikini Fitness? (And Why It’s So Intense)

06:24 🧁 Competing While Working Full-Time & The Cake Aftermath

08:41 ⚖️ From Extremes to Balance – A Healthier Coaching Philosophy

10:29 😵 Post-Show Struggles: Binge Eating & Losing Control

12:27 📸 Bikini Prep vs. Photoshoot Prep – What’s the Difference?

14:41 ☠️ The Dark Side of Dehydration, Spray Tans & Stage Makeup

16:27 🚫 Lifting Through Injury – Leigh’s Back Problem & Training Smarter

17:47 🧠 Injured but Not Broken – Staying Motivated When You Can’t Do It All

19:58 🛠️ Building Her Women-Only Gym – The Accidental Business

22:17 👭 Why Women-Only Spaces Matter in Fitness

24:05 💼 From PT to CEO – The Reality of Running a Gym

26:33 🐶 Puppy Pilates & Creative Classes That Actually Bring Joy

27:53 📆 The Power of Planning – How Leigh Manages Her Busy Life

29:20 ⏰ “I Don’t Have Time” – Busting the Biggest Fitness Excuse

31:15 🔁 Mistakes, Mindset & The Advice She’d Give Her Younger Self

33:10 👀 Why Even Coaches Need Coaches – Accountability & Growth

34:29 💡 Lessons from Failure – Hiring, Systems & Growing a Brand

35:52 🧒 “You Own a Gym?!” – What She’d Tell Teenage Leigh

37:44 🎉 Celebrating 4 Years in Business – Against All Odds

🎙️ This week, we’re breaking down one of the most common questions in fitness: How often should you really strength train to see results? From the myth that “more is better” to why rest days actually make you stronger, we’re cutting through the noise in this no-BS chat. 💪

💡 Highlights You Don’t Want to Miss:

00:00 🎙️ How Often Should I Strength Train?

00:53 🏋️‍♀️ Lifting 101 – The Truth About Rest Days

02:06 💪 More Isn’t Always Better – Why Less Can Be More

03:19 🛌 Rest Days = Gains? The Science Explained

04:14 📅 Beginner’s Guide – 2-3 Sessions a Week is Enough

05:14 😖 DOMS – What Soreness Really Means for Your Progress

06:37 🗓️ Training Schedules – Why a 7-Day Week Might Not Work for You

07:50 🤷‍♀️ Is One Session a Week Pointless? Spoiler: No!

08:32 📊 The Sweet Spot – 2-3 Strength Sessions a Week

09:54 🚀 Real-Life Schedules – How We Fit Strength Training into Our Busy Lives

11:17 🍏 Exercise Snacks – How 5-Minute Sessions Can Add Up

12:07 🏡 Home Workouts Count Too – 20 Minutes Can Be Enough

13:06 📅 When Should You Train? (Hint: It’s Not Just Monday!)

14:25 🔀 Upper/Lower Splits vs. Full Body – What’s Best for You?

15:50 💡 Plan A, Plan B – How to Build a Flexible Training Routine

17:18 💥 Optional Sessions – How to Add Extra Without Burnout

18:48 🔑 Why Full Body Training is a Game-Changer

20:51 😂 The Bench Press Fail Story You Don’t Want to Miss

🎙️This week, we’re getting real about something most women don’t talk about enough — pelvic health. We’re joined by brilliant women’s physiotherapist Chloe Stevens to break the taboo around leaking, painful sex, and what your core strength has to do with your bladder. 💬 From trampolines to marathon training, this conversation is eye-opening, relatable, and packed with practical advice.

💡 Highlights You Don’t Want to Miss:

00:00 🎙️ Is It Normal to Pee When You Jump?

01:17 🧠 Shame, Myths & the Patriarchal Medical System

02:44 🤫 Why Women Don’t Talk About Pelvic Health

04:02 ⚠️ Common ≠ Normal – The Trampoline Story

05:27 🧒 Teenagers, Leaks & the “Just in Case Wee” Myth

07:21 🚽 Childhood Habits That Shape Adult Bladder Issues

09:12 💡 Estrogen, Periods & Teenage Leaking Explained

11:22 💧 Why Not Drinking Water Makes It Worse

12:40 🥗 Pelvic Floor Nutrition: Fiber, Gut Health & Triggers

14:46 🚶‍♀️ How Walking (Yes, Walking!) Helps Your Pelvic Floor

16:05 🧪 Pelvic Health Supplements: Do They Actually Work?

17:00 💪 Pelvic Floor 101 – How to Train “Down There”

19:19 🍑 Why Strong Glutes Support a Stronger Pelvic Floor

21:00 🩲 Do You Have a Pelvic Health Issue? Signs to Watch

23:12 😣 Painful Sex, Prolapse & Other Taboo Topics

24:57 🔄 Tight vs. Non-Relaxing Pelvic Floors Explained

27:53 ⛔ The Problem with Always Holding Your Pee

30:13 🏃‍♀️ Runners & Leaking: Stride, Tension & Tips

32:00 📏 “Tits Over Toes” – A Game-Changer for Posture

33:23 ⚡ Functional Training > Sitting Kegels

34:18 🛋️ What Actually Happens at a Pelvic Health Appointment

36:40 🧘 Consent, Comfort & Feeling Safe in the Clinic

38:29 🙅‍♀️ Stop Apologising for Your Body

40:50 💬 Final Message – No Shame, No Guilt, Get Help

🎙️ This week on Uplift Conversations, we’re cutting through the confusion around reps, sets, and rest to answer one of the most-Googled fitness questions: How many reps should I actually be doing? Whether you’re lifting to get stronger, build muscle, or just not feel completely lost at the gym — this episode is your go-to guide! 💪

💡 Highlights You Don’t Want to Miss:

00:00 🎙️ Welcome Back to Uplift Conversations – Let’s Talk Reps!
00:39 🤯 Reps, Sets & Rest – What Do These Terms Actually Mean?
03:03 💥 Strength, Hypertrophy, Endurance – What’s the Difference?
04:14 🧠 Muscle Growth Myths – Why the Lines Between Rep Ranges Are Blurry
05:49 🎥 Testing Our 10 Rep Max – Here's What Happened!
07:17 💡 Underestimating Your Strength – Are You Lifting Too Light?
08:44 💪 Training to Failure – What It Really Means
09:51 🧪 Why It Should Feel Hard – The Science Behind Gains
10:50 🔄 What Is a Superset? And Should You Do Them?
13:07 🧘‍♀️ RPE vs RIR – Mastering Intensity Without a Coach
14:57 📊 Ideal RPE Range – How Hard Should Your Workouts Feel?
16:00 😬 Why Fear Holds You Back from Real Progress
17:26 🚫 The 5kg Dumbbell Trap – Stop Grabbing the Same Weights!
18:49 🧠 Skill-Specific Strength – Why Some Lifts Feel Impossible
20:03 ⏱️ How Long Should You Rest Between Sets? (And Why It Matters)
21:57 🏃‍♀️ Burpees, Burnout & When to Stop – Endurance vs Strength
23:37 ⚖️ Why Beginners Should Avoid Heavy Lifting (For Now)
25:28 ✅ Beginner Program Template – Reps, Sets & Rest Made Simple
28:05 🧱 Building Strength Goals – What Should You Be Aiming For?
30:13 🌀 Training Variety = Long-Term Progress – Playing With Reps
31:07 ❓ What’s a Good Goal for Lifting? Let’s Talk Targets
32:38 😂 The Chaos of Programming – Odd Numbers, Even Opinions
33:34 ✨ Final Tips – Work Hard, Lift Smart, and Keep It Fun!

🎙️ This week, Jaz takes us through her incredible journey of opening Uplift, a small, non-intimidating strength training gym in Wandsworth, at just 24 years old! From early days as a personal trainer to navigating the complex world of business ownership, Jaz shares the highs, lows, and everything in between of starting her own gym. 💪

💡 Highlights You Don’t Want to Miss:

00:00 🏋️‍♀️ Opening My Gym at 24 – Jaz’s Entrepreneurial Journey Begins

02:12 🚀 From PT to Gym Owner – The Leap That Changed Everything

03:57 🏠 Finding the Right Space – How I Secured My Gym Location

06:19 💼 Business Lessons – How Owning a Gym Is a Reflection of You

08:42 📈 Overcoming the Fear – Taking the Financial Plunge into Business Ownership

11:29 💡 Why Business Coaching Was a Game-Changer for Me

13:21 💸 Crunching the Numbers – The Financial Reality of Running a Gym

16:31 🔑 Key Insights on Branding – Creating Uplift's Non-Intimidating Vibe

19:40 🏅 Opening Day Nerves – What It Was Like on the First Day of Uplift

22:12 💬 The Power of Personal Connections – Why Community Is Key to Uplift's Success

25:47 💥 Marketing the Gym – How I Used Social Media to Grow Uplift

29:24 🔑 Lessons Learned – What I Would Do Differently in My Gym Business

33:29 🧠 The Future of Uplift – What’s Next for My Gym and Business Growth

36:24 🚺 The Struggles of Being a Woman in Business – Overcoming Gender Barriers

39:43 💡 Top Tips for Aspiring Entrepreneurs – Advice for Women Starting Their Own Gym

41:46 🛑 Hidden Costs of Owning a Gym – The Unexpected Expenses You Don’t See Coming

🎙️ This week, we're diving into the excitement and challenges of the iconic London Marathon, with a special focus on how it captures the spirit of community and personal triumph! Join us as we chat with Zaira, an experienced marathon runner, to break down everything you need to know about this legendary race. 🏅

💡 Highlights You Don’t Want to Miss:

00:00 🏃‍♀️ Dive into the London Marathon: Why It’s So Iconic
00:47 🎯 London Marathon World Record Attempts: Fun Facts
04:04 📜 A Brief History: When Did the London Marathon Start?
05:31 📊 Mind-Blowing Stats: London Marathon Growth Over Time
06:51 🏅 The London Marathon Effect: Why Spectators Get Hooked
07:43 🌍 The Six World Marathon Majors: Explained
09:32 🏆 How to Enter the London Marathon: From Elite to Ballot
10:02 ⏱️ Championship & Good For Age Entries: What You Need to Know
11:59 🎟️ The Ballot System: Your Chances Explained
12:55 💖 Running for Charity: How It Works
15:47 📣 Crowd Support: Why London’s Energy Is Unmatched
16:44 🎧 Headphones or No Headphones? Soaking in the Atmosphere
18:08 🙌 Remember: 99% of People Will Never Do This
18:37 🥜 Training Tips: It involves Peanut Butter
20:32 🦿 Dave’s World Record Attempt: Running on Crutches!
21:53 🎥 Throwback: How to Conquer Your First Marathon
22:22 🏅 Virtual London Marathon: How It Works
24:52 🏃‍♀️ Will Evie Run Her First Marathon?! Stay Tuned

🎙️ This week, we're starting our series of episodes breaking down the basics of strength training! Join Jaz, Evie and Zaira as they debunk myths, share personal journeys, and reveal why lifting weights is about way more than just looking good. Get ready to be inspired to transform your life, one rep at a time! 💪

💡 Highlights You Don’t Want to Miss:

00:00 🏋️‍♀️ Why Strength Training Is a Game-Changer for Women

00:29 💪 What Is the Strength Series? Meet Your Hosts

01:16 🔥 From Aesthetic Goals to Functional Strength

02:43 🧠 Mindset Shift: Why We Really Lift

04:10 🎯 The Simple Power of “You vs the Barbell”

05:20 😂 Supermarket Squats & Real-Life Strength Wins

05:50 📊 Surprising Stats: Bone Health, Muscle Loss & More

07:14 🧘‍♀️ Lifting and Mental Health: The 55% Depression Drop

08:38 🚀 Confidence Gains That Spill Into Real Life

09:59 🍗 Strength Training vs Genetics: Who’s in Control?

10:53 💀 “Harder to Kill”: Lifting & Longevity

11:52 💃 From Body Image to Badass Energy

13:15 🧍‍♀️ Injury Recovery & Confidence Through Strength

14:13 😬 “But I Don’t Want to Get Bulky!”

15:37 🍗 Chicken, Abs & Hollywood: The Myth of Accidental Muscle

16:35 🌟 Changing the Narrative Around Strength & Femininity

18:35 📉 Why Cardio Isn’t Enough (But Still Important!)

20:03 🔁 Strength Training Complements Every Fitness Goal

20:57 🕒 “No Time” to Train? Think Again.

22:23 🏠 Start Small: At-Home Lifting & Strength Snacks

22:52 🔚 What’s Next: Movements That Actually Work

🎙️ This week, we’re diving into the world of fitness trackers – are they actually helping us train smarter, or are we just slaves to the stats? From borderline obsessions with Garmin and Strava to sleep hacks and dodgy recovery scores, we’re spilling the tea on the tech that claims to know our bodies better than we do. 📱⌚️

💡 Highlights You Don’t Want to Miss:

00:00 🎧 Can You Trust Your Fitness Tracker? Let’s Talk…

01:00 ⌚️ Garmin Obsession: Would You Delay a Run for a Dead Battery?

02:24 🏃‍♀️ Running Without Tech – Could You Do It?

03:20 🔋 The Data Addiction – Why We Rely on Our Watches

04:44 📱 If It’s Not on Strava, Did It Even Happen?

05:10 📊 Fitbit vs Apple Watch – Too Much Info or Just Enough?

06:36 🧠 Information Overload – When Fitness Stats Get Confusing

07:35 🌬️ Blood Oxygen, Altitude & Training – What the Numbers Actually Mean

08:32 💤 Whoop’s Sleep Tracking – Is It Worth It?

09:49 🧪 Strain, Recovery, & Ice Baths – Do They Help or Hype?

11:14 🚨 When Your Tracker Tells You to REST – Do You Listen?

13:05 🔋 Body Battery at 5% – Should You Panic?

14:28 📉 Public Recovery Shaming – Whoop's 1% Walk of Shame

15:25 🏁 Should You Run When You're Not Fully Recovered?

16:20 ❤️‍🔥 RPE vs Heart Rate – Learning to Train Without Obsessing

17:47 🤯 Heart Rate Zones Are Confusing AF – Here's Why

18:17 🔁 Consistency > Accuracy – Why You Should Stick With One Tracker

19:16 🤖 AI Running Coaches – Are They Smarter Than Us?

20:42 📉 The Rule of Thirds – Why Every Run Shouldn’t Feel Amazing

22:05 🏃‍♀️ Planning Runs with AI: Runna vs Garmin

23:33 💍 Aura Rings & Menstrual Tracking – The Next Frontier?

24:31 🍟 How Junk Food Impacts Recovery – A Shocking Insight

25:56 🧬 What Fitness Trackers Still Get Wrong (Especially for Women)

26:26 🚫 Stop Relying on Your Watch – Start Listening to Your Body

27:52 🙌 Final Thoughts & Why Your Behavior Matters More Than Your Stats

🎙️ This week, we’re diving into what it really means to move abroad—because it’s not just about visas and packing suitcases! From culture shock to finding a sense of belonging, we’re unpacking the highs, lows, and unexpected challenges of starting fresh in a new country. 🌍✈️

▪️ Culture Shock & Identity Shifts – When your expectations don’t match reality. 🤯
▪️ Language Barriers & Brain Overload – Why your head literally hurts from translating everything. 🧠💥
▪️ Loneliness & Making Friends – The struggle of building a new life from scratch.
▪️ Unexpected Struggles – From awkward hand gestures to completely misreading social cues. 🙃
▪️ Feeling ‘In Between’ Two Worlds – Am I still Brazilian? Am I British? Or am I somewhere in the middle? 🤷‍♀️
▪️ The Moment I Realised I Wasn’t Going Back – How a ‘temporary’ move turned into a new home.

💬 Have you ever moved abroad or started over somewhere new? What was the hardest part for you? Drop your stories in the comments—we want to hear them! 👇

⬇️ Let’s build a space where we can share, learn, and support each other through big life changes! 💙✨

📌 Love hearing real, unfiltered stories? Hit that subscribe button 🔔 and join us for more deep dives into life, growth, and making bold moves! 🚀

💡 Highlights You Don’t Want to Miss:

00:00 🇧🇷 From Brazil to London: Zaira’s Wild First Day Abroad

00:29 🛂 Detained at Immigration?! Starting Over in a New Country

01:59 🧳 Culture Shock: What No One Tells You About Moving Abroad

03:45 💭 “I Was Only Meant to Stay for 2 Years...” – Life Had Other Plans

04:42 ❄️ Landing in Winter London After 40°C in Rio (Reality Check!)

05:38 🧠 Losing My Voice: The Unexpected Language Barrier

06:52 😵‍💫 Headaches, Translation Fatigue & the Pain of Fitting In

07:50 🔄 Breaking Comfort Zones: Why I Stopped Speaking Portuguese

08:45 👯‍♀️ Learning English Through Flatmates, Not Textbooks

10:02 🫣 Pub Fails & Hand Gesture Disasters – Lost in Translation

11:29 🧍‍♀️Lonely in London: The Hardest Part of Starting Over

13:24 💔 Anxiety, Depression & Escaping a Toxic Relationship

14:18 🏃‍♀️ Finding Healing Through Running & New Friendships

15:17 🇬🇧 Becoming British: The Emotional Citizenship Ceremony

17:13 🌴 What I Miss About Brazil (Hint: Not the 40°C Heat!)

18:38 🤝 Just Hanging Out? The Brazilian Way of Connecting

19:29 🧠 My Brain Thinks in English Now – Identity in Two Cultures

19:56 ✨ Scared to Start Over? Here’s What I’d Tell You

21:25 🕰️ “I’ll Only Be Here 2 Years” – 17 Years Later...

23:42 👟 How to Make Friends as an Adult (Start with Running!)

24:40 🎙️ Why This Podcast Exists: Sharing Stories That Matter

🎙️Where’s the line between dedication and obsession when it comes to fitness? 🏋️‍♀️💭 If you’ve ever been told you’re “too into the gym” or felt guilty for skipping a workout, this episode is for you. This week we’re diving into the mindset shifts, societal expectations, and personal experiences that shape how we view commitment to training.

🚀 From sacrificing social events for workouts to feeling like you “have” to train every day, we’re unpacking the grey areas of fitness culture—because while consistency is key, so is balance.

💡 In This Episode:
▪️ The Thin Line Between Dedication & Obsession – When does passion become unhealthy? 🤔
▪️ Fitness & Identity – Are you putting all your self-worth into training? 💪🏽
▪️ Hustle Culture vs. Longevity – Why your body (and mind) need rest too. 🧘‍♀️
▪️ Gym Guilt & Social Pressures – Feeling bad for skipping workouts? Let’s talk about it.
▪️ Sustainable Fitness Goals – How to train hard without burning out.

💬 Have you ever been called obsessed with fitness? How do you personally define balance? Drop your thoughts in the comments—we want to hear from you! 👇

💡 Highlights You Don’t Want to Miss:

00:00 🎧 Passion or Obsession? The Fine Line in Fitness

00:19 💬 Meet the Hosts: Jaz, Evie & Zaira on Fitness & Balance

00:49 🧠 Is Skipping a Night Out Obsession or Dedication?

01:41 🍻 Social Life vs Training: Can You Really Have Both?

02:36 🪜 Life Pillars & Avoiding the “All Eggs in One Basket” Trap

03:26 😣 Injuries, Identity & the Danger of Over-Attachment

03:56 💪 Flexibility in Fitness: Passionate, Not Possessed

05:24 📸 Is It Passion or Pressure? When Content Creation Dictates Training

06:20 🏆 Are Elite Athletes Just "Productively Obsessed"?

07:18 😂 “They Will Tell You”: The Marathoner Stereotype

08:18 🧘‍♀️ From Burnout to Balance: Lessons from Injury

09:44 🏃‍♀️ Do Your Friends Shape Your Fitness Habits?

11:13 👯‍♀️ The Power of Like-Minded Communities

12:08 🚩 Fitness Red Flags: Guilt, Punishment & Anxiety

14:31 ⏸️ Skipping Runs & Lifting Sessions Without the Guilt

15:55 🔁 Rewriting the Plan: Listening to Your Body

16:24 ⚠️ Training Through Injury: Where’s the Line?

18:03 🤯 Obsession vs Delusion: A Dangerous Combo

18:29 ⚖️ Don’t Demonize Dedication—Just Find the Balance

19:28 🧘 70% Rule: Why You Don’t Have to Be Perfect

19:57 💤 Respect the Rest Day—It’s Training Too!

20:24 📺 Watch Next: Zaira’s Marathon Masterclass

🎙️In this week's episode, we’re talking about pushing boundaries and stepping out of your comfort zone—literally! Jaz shares the story of how she signed her mum up for a Hyrox competition with just three days' notice, and how they both navigated the challenges together. From last-minute training to the surprises of a high-intensity competition, it's a journey of perseverance, growth, and family support.

▪️ The Power of Stepping Outside Your Comfort Zone – Why saying "yes" to challenges can transform you.
▪️ The Hyrox Experience – What happens when you dive into a competition with zero prep time!
▪️ Family Support – How Jaz's mum rose to the challenge and showed up strong 💪
▪️ Unexpected Lessons – What they learned about themselves and each other throughout the process.
▪️ The Importance of Resilience – How you can push through even when you're not fully ready.

📌 If you love fitness, family stories, and the power of doing hard things, hit that subscribe button! 🔔

💬 Comment below: 💬 Ever pushed yourself or someone close to you into a challenge last-minute? What did you learn? Drop a comment below – we want to hear from you!

💡 Highlights You Don’t Want to Miss:
00:00 🔥 Convincing My Mum to Do a Hyrox in 3 Days!
00:29 💪 What Is Hyrox? The Fitness Challenge Taking Over Social Media
01:47 🏃‍♀️ How My Mum Trained (or Didn’t!) for Hyrox
02:40 🤯 She Said YES Without Knowing What Hyrox Was!
03:35 💸 Is Hyrox Worth It? The Surprising Cost Compared to a Marathon
05:29 🏋️‍♂️ Hyrox Explained: Running + Strength Challenge
06:54 🚀 How We Split the Workouts – Can You Handle It?
07:44 ⏳ 3 Days to Prepare: How We Made It Work
09:05 🎯 How Running Gives You an Edge in Hyrox
10:52 😱 Surviving the Race: My Mum’s First Ever Fitness Event!
12:47 🏆 Post-Race Recovery: Was It Worth It?
14:36 😂 The Funniest Moments from Our Hyrox Experience
16:57 📈 Should You Try Hyrox? How to Train & Prepare
19:22 🎯 How to Get Started with Hyrox – Even If You’re a Beginner
26:43 📢 Your Questions Answered! Comment Below 👇

🎙️ Ever had a small frustration ruin your entire day? Whether it’s a spilled coffee or a snarky email, we’ve all been there. But what if you could stop that cycle and turn things around? Today, we’re sharing the mindset shifts that help us stay positive, productive, and in control. ✨

▪️ Eat the Frog – The productivity hack that makes the rest of your day easier. 🐸
▪️ Rewriting Your Story – How to reframe challenges and take back control. ✍️
▪️ Drawing a Line Under It – The power of resetting your mindset at any point.
▪️ Perspective Hacks – "Will this matter in 5 years?" (Spoiler: Probably not.)
▪️ The "Victim to Creator" Mindset Shift – Stop waiting for change & start creating it.

💬 What’s your best tip for turning a bad day around? Let’s share our strategies in the comments! 👇

And if you’ve heard of the frog tip before - you know what to do! 🐸

📌 If you love mindset and self-improvement content, hit that subscribe button 🔔 and join us for weekly episodes on building a better life! 🚀

💡 Highlights You Don’t Want to Miss:

00:00 Introduction: “If you had a bad day…”
00:29 Sharing our best tips on turning a bad day around
00:53 Tip #1: Control the Controllables
02:19 Tip #2: Eat the Frog
05:37 Tip #3: Draw a Line
07:02 Tip #4: Rewrite Your Own Story
09:28 Tip #5: "Did Anyone Die Though?"
10:46 Tip #6: Journaling & Gratitude prompts
12:32 Tip #7: Identify the Root of the Problem
13:32 Tip #8: Don’t Give Power to the Wrong Things
14:32 Tip #9: The 100 Happy Days Challenge
16:25 Tip #10: Moving from Victim to Creator Mindset
21:02 Tip #11: The Power of Zero Tolerance
21:53 Final thoughts: Everyone is in Their Own Head!

🚀 TED Talks

There's more to life than being happy | Emily Esfahani Smith | TED

https://www.youtube.com/watch?v=y9Trdafp83U

The Power of Zero Tolerance | Isabelle Mercier | TEDxStanleyPark

https://www.youtube.com/watch?v=--mY5ruEhqI

🎙️ This week, we’re diving into the world of running clubs, breaking down the barriers that make them feel intimidating!

From marathon mishaps to the power of community, we chat with Chris & Carl from Pub Run Club about why running is for everyone - even if you think you’re “not a runner”. 🏃‍♀️

▪️ The Truth About Running Clubs – Why they’re NOT just for elite athletes
▪️ Running for Charity – How a casual Thursday night run has raised thousands 💰
▪️ Marathon Mayhem – The wildest ‘not-quite-official’ marathon story you’ll ever hear 🤯
▪️ Why Running Feels So Hard – The mental game behind long distances
▪️ Social Running = Better Running – How making friends can make you faster!
▪️ The Pub Factor – Why finishing a run with a pint might be the secret to sticking with it 🍻

📌 Love fitness, running, and good vibes? Subscribe and join our community! 🔔

💬 Ever felt too intimidated to join a running club? Or have you found a club that changed the game for you? Drop a comment below - we’d love to hear your story!

💡 Highlights You Don’t Want to Miss:

00:00 Introduction to the Pub Run Club

03:59 The Journey of Running and Community Building

12:04 Overcoming Challenges in Marathons

17:52 The Importance of Charity in Running

22:02 Personal Running Journeys and Injuries

24:26 Preparing for the London Landmarks Half-Marathon

25:24 Inclusivity in Running Clubs

26:31 The Role of Social Media in Running

28:03 Creating an All-Inclusive Running Environment

30:00 The Importance of Community in Running

32:50 The Social Aspect of Running Clubs

35:04 Innovative Running Events and Ideas

39:11 Future Plans and Collaborations

43:08 Encouragement for New Runners

Instagram: @thepubrunclub @upliftconversations

🎙️ This week, we’re tackling recovery—because smashing your workouts is only half the battle! From DOMS to under-recovering, we cover everything you need to bounce back stronger. 💪

We discuss:

Active vs. Passive Recovery – What actually works?
DOMS & Muscle Soreness – Why you feel like you’ve been hit by a truck after leg day. 🚚
Overtraining vs. Under-Recovering – Are you actually doing too much?
The Role of Sleep – How deep sleep fuels muscle repair and performance. 😴
Science-Backed Recovery Hacks – Compression gear, foam rolling, nutrition, and more!
Why 'Recovery Runs' Might Be a Myth – 15K isn’t recovery for everyone! 🏃‍♀️
Massage, Blood Flow & The Art of Not Being Stiff Forever – Yes, it’s a thing.

💡 Highlights You Don’t Want to Miss:

00:00 The Importance of Active Recovery

03:03 Understanding Muscle Soreness and Recovery Techniques

06:09 Sleep: The Foundation of Recovery

08:50 Nutrition's Role in Recovery

11:54 Active Recovery vs. Passive Recovery

14:58 The Science Behind Recovery

18:05 Final Thoughts on Recovery Strategies

🎙️This week on Uplift Conversations, we're exploring the fascinating world of hypnotherapy with clinical hypnotherapist Georgina Smalldridge! 🤯✨ We unravel the myths and misconceptions surrounding hypnosis, moving beyond the stage performances to discover its true evidence-based practices.

We discuss what hypnotherapy REALLY is and how it can be a powerful tool for unlocking your mind's potential for positive change. Georgie explains how she uses a clinical CBT-based approach, integrating mindfulness and other techniques to help clients with stress, anxiety, phobias, habit change, and much more. 🧠💭

Where to find Georgie! Instagram: @unitywellbeingtherapy

📚Book Recs: 👇
➡️ You Are a Badass | How to Stop Doubting Your Greatness and Start Living an Awesome Life: Embrace self care with one of the world's most fun self help books
By Jen Sincero
➡️ You Are the Placebo: Making Your Mind Matter
By Dr. Joe Dispenza

💡 Highlights You Don’t Want to Miss:
00:00 Introduction to Hypnotherapy
05:45 The Role of CBT in Hypnotherapy
09:34 Common Issues Addressed by Hypnotherapy
10:58 The Impact of the Pandemic on Mental Health
12:53 Demographics and Effectiveness of Hypnotherapy
13:42 Understanding Phobias and Their Impact
15:13 The Process of Systematic Desensitization
17:02 Coping Mechanisms and Real-Life Practice
19:03 Exploring Personal Fears and Hypnotherapy Solutions
20:04 The Role of Imagination in Hypnotherapy
22:00 Addressing Skepticism and Building Trust
25:27 The Science Behind Hypnotherapy
27:30 Using Hypnotherapy for Proactive Goal Achievement
28:28 Harnessing Hypnosis for Self-Improvement
30:09 The Mind-Body Connection and IBS
32:49 Understanding the Gut-Brain Connection
34:14 Manifestation and the Law of Attraction
36:59 The Power of Belief and Action
39:50 Jim Carrey's Manifestation Story
40:41 Resources for Further Learning

🎙️This week on Uplift Conversations, we're talking all things injury and recovery with physio Josh Sainsbury! 🏃‍♀️🏋️

We cover the most common running and gym injuries, and how to treat them, including why so many people experience lower back pain. Josh also explains when to see a physio, and how they can help with prevention as well as treatment.

We discuss how to avoid injuries, with advice on listening to your body, building up training slowly, and varying your movement patterns. Josh also shares his thoughts on trending fitness fads and social media exercise tips.

Finally, we ask Josh for his number one piece of advice - listen to your body! If you're feeling stiff, tight, uncomfortable or sore, it's time to take a break.

Ps: Sometime we use acronyms and we try to explain them during the pod, but for the times when we may forget... here it goes!

➡️ DOMS - Delayed onset muscle soreness, the pain you feel post workout!
➡️ RPE - Rate of Perceived Exertion, a scale to measure how hard you're working out. How you feel physically and mentally during exercise.

💬 Drop a comment below! What's the worst injury you've ever had while training, and how did you recover? Let’s help each other stay strong and injury-free! 💪 💬

💡 Highlights You Don’t Want to Miss:
00:00 Introduction to Injury Prevention and Recovery
03:01 Common Gym and Running Injuries
06:05 When to See a Physiotherapist
09:09 Proactive Injury Prevention Strategies
11:48 Understanding Biomechanics and Training Load
14:52 The Importance of Technique in Injury Prevention
18:03 Managing Overhead Movements and Shoulder Health
20:59 Empowering Patients Through Education
24:01 The Role of Anatomy in Injury Risk
30:51 The Effectiveness of Foam Rolling
33:54 Listening to Your Body During Training
37:06 Training Frequency and Intensity Guidelines
40:11 Emerging Trends in Sports and Injuries
42:12 Advice for New Gym Goers
49:10 Returning to Training After a Break
51:10 Debunking Fitness Myths and Misconceptions

🎙️ This week, we’re talking BOOKS. 📚✨ But not just any books—the ones that changed our lives. From self-development to fiction that shifted our perspectives, we’re sharing the must-reads that made us think, grow, and maybe even cry a little.

Evie breaks down the game-changing habits from Atomic Habits (seriously, why does no one talk about how hard it is to ACTUALLY remember to take creatine?). Zaira takes us inside the world of elite female runners with Good for a Girl, exposing the struggles, pressures, and triumphs of women in sport. And Jaz gives us the ultimate throwback with How to Win Friends and Influence People—aka, the social skills bible that should be required reading.

We’re chatting about productivity, motivation, and the unexpected lessons hiding in books you might’ve totally overlooked. Plus, Evie reveals the one book that got her back into reading… and led to her finishing 63 books last year?! 🤯

If you love a good book recommendation (or just want to sound really smart at brunch), this one’s for you. 😉

Drop your favourite life-changing read in the comments—we’re always looking for our next obsession! 🎧📖✨

💬 Comment below: Which of these books have you read, and which one are you adding to your list? Drop your thoughts below! 📚💬

💡 Highlights You Don’t Want to Miss:
00:00 Impactful Books in Self-Development and Fitness
00:45 Good for a Girl: The Fight for Equality in Running and Sport
06:18 Exploring 'Atomic Habits' by James Clear
09:14 The Power of People Skills: 'How to Win Friends and Influence People'
13:12 Arnold Schwarzenegger's 'Be Useful' and Life Lessons
18:33 The Alchemist: A Journey of Self-Discovery
20:20 Top Five Regrets of the Dying: Lessons on Life
24:52 Embracing Solitude: 'Alonement' by Francesca Spector
29:35 The Magic of Harry Potter and Its Lasting Influence
32:39 Essentialism: Doing Less but Better

🎙️ This week we are joined by the fabulous Georgia from Georgia Daly Fitness! We delve into all things fat loss, especially for those of us who LOVE good food (hello, carbs 🙋‍♀️). Georgia shares her inspiring journey of qualifying for the London Marathon through the Good for Age category (what even is that?!) and how she balances a fat loss phase with marathon training.

We’re debunking nutrition myths, chatting about sustainable fat loss (no crash diets here!), and sharing tips on protein, meal timing, and how to ACTUALLY track your calories. Plus, we get REAL about those pesky running cravings and why you can't outrun a bad diet. 😂

Get ready to be uplifted and informed! Hit that subscribe button if you enjoyed listening to today's conversation!

👉 Subscribe now and hit the notification bell to hear more uplifting conversations. Go from I can’t to I will 💪

💬 Comment below: Anything fat loss related we didn’t answer? Pop your questions below!

💡 Highlights You Don’t Want to Miss:
00:00 Introduction to Georgia Daly Fitness
02:00 Understanding the Good for Age Marathon Qualification
04:58 Navigating the Fat Loss Conversation
07:55 Fat Loss Strategies for Foodies
10:11 Balancing Fat Loss with Running Goals
12:03 The Importance of Protein in Diet
15:05 Debunking Protein Myths and Marketing
20:01 Meal Timing and Its Impact on Fat Loss
26:19 Navigating Fasting and Lifestyle Adjustments
27:25 Understanding Caloric Deficits for Fat Loss
30:20 Tracking and Measuring for Success
34:29 The Myth of Outrunning a Bad Diet
40:16 Finding Balance: Compromise vs. Sacrifice
45:58 Sustainable Fat Loss: The Long Game

🎙️ Gym intimidation got you down? We've all been there! 😅 Join us as we chat about overcoming gym fears and share our best tips for getting started. From finding the right gym to conquering those intimidating machines, we've got you covered. 💪 Plus, we'll spill some hilarious gym stories along the way! Like why do boys go to the gym at 5pm on a Saturday night 🤔 Hit that play button and let's get started on your fitness journey together! 🎉

👉 Subscribe now and hit the notification bell to hear more uplifting conversations. Go from I can’t to I will 💪

💬 Comment below: Have you started the gym this year? How are you getting on? Any questions - drop them below!

💡 Highlights You Don’t Want to Miss:
00:00 Introduction to Uplift Conversations
01:03 Evie's Journey: From Beginner to Expert
03:57 The Importance of Starting at Your Own Pace
07:09 Overcoming Gym Intimidation
09:59 Understanding Movement Patterns and Newbie Gains
11:30 The Challenge of Gaining Muscle
15:12 Navigating the Gym Environment
18:00 Finding the Right Gym
21:12 Structuring Your Workout for Success
24:40 Starting Your Fitness Journey
25:09 Mastering Technique and Breathing
26:05 The Importance of Tempo in Workouts
27:13 Quality of Life Through Fitness
28:10 Overcoming Gym Anxiety
29:29 Learning Proper Form and Technique
30:52 Utilizing Online Resources for Learning
32:11 Building Confidence in the Gym
33:03 Creating a Comfortable Gym Environment
34:49 Choosing the Right Gear for Success
36:20 Final Thoughts for Newbies

You may notice a rebrand!!!! Welcome back

In this premiere episode, we’re sharing proven strategies to crush your 2025 goals—from building habits that stick to shifting your mindset for success. Whether you're focused on improving your fitness, growing your business, or elevating your life, this episode is packed with actionable insights!

What You’ll Learn:
💡 How to set goals you’ll actually achieve
💪 Building habits that last + overcoming setbacks
🌟 Aligning your identity with your values for success
🏃‍♀️ Endurance training tips + process planning
🧠 Mindset shift: The Gain vs. The Gap
👯‍♀️ Accountability hacks + benefits of community
Join us as we share personal stories, expert tips, and motivation to help you stay consistent and committed to your 2025 goals.
💬 Comment below: What’s your #1 goal for 2025?
📌 Don’t forget to like, subscribe, and hit the notification bell to join the Uplift Conversations journey. Let’s crush those goals together!

FitnessGoals #GoalSetting2025 #MindsetMatters #WellnessJourney #PersonalDevelopment #WomenInBusiness

Chapters

00:00 Introductions to Uplift Conversations
01:27 Setting goals for the new year
04:45 The importance of process goals
09:04 Building habits and overcoming challenges
13:18 Identity and values in goal setting
17:07 Practical tips for staying committed
20:54 Some of our 2025 goals: Endurance running
25:12 Setting goals and process planning
27:35 The importance of consistency
30:25 Understanding Commitment vs Goals
32:22 Micro goals and building habits
35:40 Mindset: Overcoming emotional barriers in training
39:00 Living in The Gain vs The Gap
42:23 Accountability and community support

🎙️ Ever thought about running a marathon but felt overwhelmed by the challenge? In this episode, we take you on an inspiring and relatable journey into the highs, lows, and quirks of marathon running. Perfect for runners, fitness enthusiasts, and anyone looking to crush their goals, this second episode delivers actionable tips, heartfelt stories, and plenty of laughs.

🏃‍♀️ Whether you're training for your first marathon or looking to rekindle your love for running, this episode is packed with expert advice and motivational stories to keep you moving forward.

👉 Subscribe now and hit the notification bell to get ready to hit your stride!
💬 Comment below: Are you planning to run a marathon soon? If so, which one? And what’s your biggest fear or challenge about running your first marathon?

marathontraining #beginnerrunners #marathonmotivation #runningtips #endurancerunning #fitnesspodcast #nutritionforrunners #mentalstrategiesformarathoners #marathongeartips #achievingfitnessgoals

💡 Highlights You Don’t Want to Miss:

00:00 Revamping Uplift Conversations
00:40 The dread of running a first marathon
01:08 The Marathon Journey Begins
01:35 The quirkiness of a wine marathon
02:50 Training Insights and Mental Strategies
05:31 Positive Peer Pressure and Community Motivation
09:03 Nutrition and Hydration Essentials
10:51 “Runner’s girl math” Breaking Down Long Runs
13:10 “21K is Not Halfway”
14:06 The Famous "Wall", complete with crying and cramps
17:08 What’s the best marathon?
20:03 “Don’t Wear Anything New on Race Day”
21:59 Bone-Conducting Headphones, what are they?
25:49 Can Anyone Run a Marathon?
29:21 The perks of every run being a PB

Excited to be joined by my lovely friend Georgia today who specialises in all things fat loss! This episode will empower you with the tools and know-how to achieve your fat loss goal

We discuss:

Is it possible to lose fat and enjoy being a foodie?
⁠⁠What do we need to be prepared to sacrifice if we want to lose fat?
Should fat loss be sustainable?
⁠⁠Is tracking essential?
Where does tracking often go wrong for people?
⁠⁠Most common mistakes you see clients make
Best takeaway tip

Thanks so much to @georgiadalyfitness for this!
Find us at @upliftwandsworth @jazlifts

The Christmas break is coming up, maybe you're going to be away from the gym for a short period, perhaps even going away (jealous!). Either way, we are here today to discuss how long it takes to lose muscle mass and strength, what we can do to prevent it and how a few mindset shifts can help during breaks from training.

Thanks for listening!
@upliftwandsworth @evolvewithevie_ @jazlifts

Welcome back to the podcast! Today we discuss 10 habits and practices that we think will help you lead a healthier, fuller and happier life. From mindset, nutrition, movement and sleep, this one leaves no topic untouched!

With Jaz and Evie from Team Uplift @upliftwandsworth
@jazlifts @evolvewithevie_

Today's episode was a requested topic from one our lovely members which massively resonated with me because I am someone, like a lot of people, who thrives in the warmer sunny weather.

The lack of day light can make us feel sluggish, tired and unmotivated which takes a toll on our mental wellbeing.

Luckily there are things we can do to make ourselves feel better!

@upliftwandsworth @jazlifts

Bonjour Uplift-ers! We've had a few discussions in the gym recently surrounding meal prep, so we decided to sit down and discuss a few tips and tricks to make your lives a little easier...

Today we chat about:

Reframing what meal prep actually is
Why bother?
Ways to make it easy
Simple & quick ideas we personally use

We hope you enjoy! As always, catch us on Instagram!
@upliftwandsworth @jazlifts @evolvewithevie_

We are back!!! Today Jaz and Evie reflect on our recent step challenge, were we challenged our members at Uplift to walk a grand total of 1012 miles or 1628km over 4 weeks as a team of 5...

We discuss

Key takeaways our members experienced
Why bother walking anyway
Our personal reflections
How to keep movement up going into winter

Find us on Instagram @upliftwandsworth or head to upliftlondon.co.uk to join us at Uplift!
Chat to us: @jazlifts @evolvewithevie_

Are you a runner (somewhat that runs!) who is looking to improve strength, gain muscle, improve speed and power and reduce the risk of injury?

Then you absolutely must be including some strength training!

Have a listen for the 3 exercises we think you should include!

@upliftwandsworth
@jazlifts

At the gym @upliftwandsworth, we recently ran a 21-day nutrition and lifestyle challenge, focusing on healthier habits to reach our goals, have more energy and improve our health.

Listen to find out what we did and how you can implement this into your own life!

Nothing spurs motivation like new gym gear or a pair of new shoes! If you're looking to invest in gym shoes, there are certain things you'll want to look out for, have a listen as to why!

I recommended:
-Nike Metcons
-Reebok Nanos

@upliftwandsworth - chat to us! :)
@jazlifts

Jaz and Scotty here for the first episode of 2023! Talking all things recovery / rest times. Why do we sometimes rest 30 seconds? Other times 2-3 minutes? How long is ideal for strength? Improving fitness? Why might we need more as we get fitter and stronger?

All this and more!

Ps. This was recorded pre-Christmas!

As always, chat to us on @upliftwandsworth :) Your thoughts and feedback are welcomed!
Follow us: @jazlifts @scottyconnersfitness

Discussing my response to a client's recent question: when should I add more workouts into my week if fat loss is my goal?

Chat to us!
@upliftwandsworth
@jazlifts

If you know us or train with us, you'll know we are huge fans of Strength Training. Should we think about strength training as a skill in the same way as we might with flexibility, musical instruments or sport?

I referred to:
"Strength is a Skill" - Pavel Tsatsouline

@upliftwandsworth
@jazlifts

Should you get a PT? Join a big gym? Start home workouts? Scotty & Jaz break down some of the available options to help you make the best decision for YOU if you're starting your fitness journey.
And of course, if you're based in South West London, head to upliftlondon.co.uk ...

Coaches Anna and Jaz sit down today to look back on (and laugh about!) diets we've tried in the past (some healthy, most not) and reflect on how our gym training has evolved over the years! We had a laugh recording this one! Hope you enjoy it :)

@upliftwandsworth

*Disclaimer: we are not endorsing any of these diets or training routines

Jaz and Scotty discuss 5 common strength training myths ... does muscle burn more calories at rest? Is lifting just for those who want to pack on size? Does having visible abs = fITneSs? How often do you need to work out to make an effective change, really? And are there any age limits on strength training?!

Catch us on @upliftwandsworth :)

Hey Team! This week its Coach Scotty behind the mic, sharing 5 things he which he knew sooner in his health and fitness journey. Enjoy!

In today's episode, I share some recent lessons that I wish I had learned earlier on in my lifting/fitness journey!

As always, catch us on Instagram
Comments, questions, suggestions welcome :)
@upliftwandsworth

Thanks for listening!
As always, our DMs are open for your comments, suggestions and questions! @upliftwandsworth

Long time no pod! Here's to a very unsurprising but exciting re-brand, we are back!

If you're a female and you're struggling to stick to the ridiculously low calorie targets that My Fitness Pal has suggested for you in order to lose fat, this pod is for you!

@danprice_nutrition and I discuss:

Why are we focusing on females specifically?
Difference between fat loss and body recomposition
Why is fat loss harder for petite women specifically?
Why an 1500 calorie diet won't always result in fat loss
The best place to start if we are looking to lose fat
Can we just move more?
Should we track our calories?
Why Dan thinks too much importance has been placed on protein
How important is nutrient quality?
If looking to gain muscle and lose fat, where should we start?
Why should weight loss be sustainable?
Tips for snacking

My DMs are always open for any comments, questions or suggestions!!!

You’ve probably heard of all sorts of workout splits when scrolling through Instagram full of influencers and their arm days and ‘booty’ days etc.

There are so many different ways to split your training across the week and in todays episode I explain the most common/well-known examples to you to help you make a better choice about which split will be most effective for you!

I discuss
- Training Frequency
- Full Body Training
- Push / Pull
- Body Part Splits
- Movement-based Split
- Training Intensity
- Training Volume

As always - catch me on Instagram @jazlifts

Today I have a chat with my good friend Dan, aka @caffeineandcrossfit.

Dan is amazing at ticking all of the proverbial fitness boxes around his office based 9-5 in Accountancy. I ask him how he makes time for it all as well as about training for Hyrox and his views on alcohol.

Thanks for listening!

Worried about how to 'cope' or 'stay on track' with of your health and fitness this Christmas? Here's five festive reminders from me.

Disclaimer: Does not contain healthified Christmas recipe ideas

HUGE thank you if you have listened to the podcast this year. This is the last one for 2022, I look forward to welcoming you all back in Jan!

Allow all of your burning nutrition questions to be answered today by Mike Maloney, Performance Nutritionist from Double Helix Performance @doublehelixperformance

Sit back and get comfy because I have a lot of questions for Mike today, including:

How much protein do we actually need?
The anabolic window, what does it mean, and how long is it?
Should we spread our protein across the day?
Why are the other macronutrients important?
What about fibre?
How to actually fuel a workout?
Should we do anything different on training vs non-training day?
What role does nutrition play in recovering from a tough workout?
Nutrition considerations around the menstrual cycle
Which supplements are BS?
- Any vitamins worth taking?
Is eating late at night bad?
Most ridiculous nutrition myths you’ve heard?

Check out Double Helix Performance: https://www.doublehelixperformance.com/

This week I am joined by my good friend Ilina @fitwithilina. We reflect on (and laugh about) how our attitudes and training goals have evolved over the years we have been in the gym and what we have learnt from having aesthetic goals.

We also discuss body image, the recent NY Times article re. body trends and why we don't push clients towards having a certain goal.

My DMs are always open on Instagram for any questions, comments or enquiries! :)

If you're unsure how to best fuel and recover from your workouts, this is for you!

My DMs are always open on Instagram for any suggestions, comments or questions!
@jazlifts

Thanks for listening :)

If you're unsure how to best fuel and recover from your workouts, this is for you!

My DMs are always open on Instagram for any suggestions, comments or questions!
@jazlifts

Thanks for listening :)

Today we are directly talking about how to make time for health and fitness when life feels hectic (or maybe it always does!)

A few tips and thoughts around prioritising healthy food, movement, fitness goals and sleep.

Send your thoughts and questions via Instagram @jazlifts

I am joined by Kerry from @kclfitness for this week's episode to discuss a topic we are both very passionate about and that is getting more women into resistance training (and loving it!).

We discuss:

Fat loss as a goal in the gym
Kerry's career in Personal Training
Our experience with female clients' attitude towards lifting
Perceptions of building muscle
Kerry's experience with muscle gain and weight training
Where our fears about gaining muscle came from
How these feelings have evolved
The word 'bulky'
Training to tone up vs to build muscle
Gym anxiety / fearing the weights section
Benefits of weight training
Benefits for menopausal women
Training around our period

If you have any questions or just want to chat, my DMs are always open on Instagram! @jazlifts

So you’re training consistently, getting stronger and feeling fitter

But you wanted to look leaner, more toned and you don’t look any different?

On today's episode, I explain why that probably is.

@jazlifts - Feel free to message me on Instagram!

Keen to make gainz? Head Coach Mike @michaelgornall breaks down what we need to understand about the science of building muscle.

We discuss:
- Building muscle vs strength
- The most ways people go wrong (is his experience
- The role of lifestyle factors
- Ideal exercises for building muscle
- Rep ranges
- How many reps to leave in the tank
- What our bodies know about reps
- Rest periods
- Should we ever train to failure?
- Relationship between frequency, intensity and volume
- Can we train too hard?
- How to know if we are doing too much or too little?
- How training experience plays a role in making progress
- Neurological vs physiological adaptation
- Can you make progress by training once a week?
- Ideal training volume
- Supersets?
- Realistic timescales to make progress
- Deloads

If you feel overworked, constantly stretched too thin, constantly busy but not getting done what you want to get done then this is for you

Today I discuss the principle of Essentialism and how we can apply this way of thinking to our working lives and to our approach to fitness

Based on the book Essentialism by Greg Mckeown. Highly recommend a read!

Find me on Instagram and Facebook @jazlifts

Very excited to introduce my first guest for this season as someone that I have the pleasure of knowing in person! Scotty Conners is a very cheery and passionate Personal Trainer and CrossFit Coach. I think we can all take something from Scotty's positive outlook and energy. But he hasn't always been super motivated or keen to improve, Scotty talks about his journey from previously being a serial quitter.

You can find Scotty on Instagram: @xfitconners

*Contains a healthy serving of quotes

We chat about:
- How we can achieve consistency with our training
- Find your 'Rome'
- Nothing changes if nothing changes
- Self-talk and the self-fulfilling prophecy
-Realistic timescales and expectations for fitness goals
-How are values link to motivation
-Day to day motivation
-The value of training with others
-Striving to have new experiences
-Why he loves being bad at things and why you should too
-There's no end goal
-His recent career change

Looking to adopt healthier habits and make yourself feel great? This episode is for you. The best part is all these things are free, easy and cost very little!

The podcast I mentioned and recommended for more detail on light exposure was

Contact and Enquiries: @jazlifts on Instagram or jazliftscoaching@gmail.com :)

Welcome back to the podcast! This intro gives you a short idea of what you guys can expect from this upcoming season, based on your input from my Instagram polls!

As usual you can contact me with any questions or suggestions via Instagram @jazlifts

Are you feeling unmotivated? Do you self-sabotage? Are your alcohol habits not making you feel good? Then have a listen to today's episode with Adam Smith, NLP Coach (Neuro-Linguistic-Programming).

Adam and I chat about:

Why is mindset important?
How to think about motivation
How can we set ourselves up for success or failure
Habit-building and hacking
Why compassion is an important part of setting goals
How our environment affects our behaviour, values and standards
What is best for us vs what is healthy
Setting boundaries with friends and family who think differently
Sobriety - what, why and how?

Check out Adam @adamsmith_nlpcoach and his business A-Game Consultancy @agameconsultancy on Instagram and LinkedIn.

Joined by the fab Reanne Francis, owner of Reanimate Coaching, today's episode delves into the nitty-gritty of tracking calories for fat loss.

Check out Reanne on Insta! @reanne_reanimatecoaching

We discuss:
- What is tracking?
- How to work out your calories / activity level
- What macronutrient (macros) to track?
- Most common tracking mistakes we see with clients
- Should we subtract exercise calories?
- Maintaining a healthy relationship with tracking and exercise
- Should we save more calories for the weekend?
- Best foods for fat loss
- Tracking when you can't be bothered
- What to do when you go over your calorie goal
- Is it normal to feel hungry when losing fat?
- Can you out-train a bad diet?
- Do you need to take any supplements to lose fat?
- Reanne's takeaway message from today

Today I am joined by Adam Hindley, The Mind Body Physio, for a chat about what to do and what not to do when we are suffering from injuries.

We discuss:
- Should we continue to exercise when faced with an injury?
- What are the most common mistakes with how we deal with injuries?
- Should we be worried about our joints clicking?
- How to differentiate between types of pain
- What else can we do besides exercise to recover?
- What role does stretching play?
- Improving pain when running (ankles / knees)
- How can we prevent injury?

Check out Adam on the socials:
Instagram and TikTok: @adam_hindley

I discuss a few changes you can make to lose fat without tracking every single thing you eat after talking through what we first need to understand about fat loss.

If you found this helpful, please leave a 5 star review!

Find me on Instagram @jazlifts

Just in time for holiday season, I talk through 6 tips you can use to feel good on holiday and avoid making yourself feel like sh*t and that all progress has been lost.

Of course, doing nothing is fine too and sometimes necessary.

As usual, chat to me on Instagram! @jazlifts

A slightly different episode today with my good friend, CrossFit athlete and Coach @valentinaxfit. If you see people like myself post on Instagram about CrossFit and are wondering what on earth it's all about, this episode breaks it down for you.

We chat about:
What is CrossFit?
Is it for everyone?
Is it dangerous?
Why does it have a bad reputation?
Why do they do pull-ups like that?
Why is it more expensive than the average gym?
Why do CrossFitters:
Wear long socks?
Drop weights?
Wear grips?
Advice for people new to CrossFit

Today's episode delves into why sleep is so important for achieving our health and fitness goals whether that be fat loss, muscle gain or improving fitness.

We all know sleep is important for our overall health, but how exactly does it affect the healthy choices we make?

As always, send questions (or requests for links to papers) to @jazlifts on IG :)

On today's episode I am joined by my amazing friend and Women's Health Physio Chloe Stevens @chloestevensphysio. We discuss women's health topics from pelvic floor, to leaking and exercising during pregnancy as well as back pain.

Timestamps:
[2.06] - Is it normal to leak/pee when exercising?
[6.10] - What can we do about leaking?
[8.12] - What are pelvic floor exercises?
[11.44] - How long does it take to see benefits of doing them?
[12.53] - Why shouldn't we pee in the shower?
[15.18] - Should exercise be encouraged during pregnancy?
[18.07] - Is it a good idea to start exercise during pregnancy?
[19.20] - Should you try to 'fix' slouching / improve your posture?
[21.25] - Will lifting weights worsen back pain?
[23.24] - Does good form prevent pain? (Does perfect form exist?)
[25.54] - Should we push through pain?
[28.25] - Core exercise for back pain?
[29.16] - Our our backs fragile structures?

Thank you! For any questions or recommendations for future episodes, pop me a message @jazlifts on Instagram :)

Summer is coming.

Which means you may be being bombarded with 'slim down for summer' messaging.

Or maybe not.

Maybe instead, like mine, your feed is full of the opposite rhetoric, telling you that you don’t have to and perhaps shouldn’t slim down for summer.

In this episode I share my thoughts on this topic.

I'd love to hear your thoughts on this. DM me @jazlifts

Been thinking about starting gym-based training but something holding you back? In this episode we discuss my client Sarah's experience of this feeling and how she overcame it.

We chat about:

Why she trained at home
Why she decided to join a gym
Why she put it off
Where 'gym fear' can come from
How realistic this fear is
The role of social media in portraying the gym environment
The importance of owning being new
Advice for people in the same position as her

As always, you can find me on Instagram @jazlifts for any questions and coaching enquiries :)

Todays episode is for those who feel like they have made changes in their lives in order to pursue a health or fitness goal. Maybe you’ve started going to the gym, started eating better or increased your activity level.

Either way, you’ve done this and you still feel unsatisfied, you haven’t seen the progress you expected and are feeling frustrated. If this feeling sounds familiar, this episode is for you.

If you enjoyed this episode or found it useful, please subscribe and leave the podcast a 5 star review.

You can find me on instagram @jazlifts. Feel free to pop me a message if you have any doubts related to this episode, or just fancy a chat :)

Hello and thanks for joining me for episode 3 of the Making It Fit Podcast.

On this episode I am going to introduce one way of thinking that I believe will shift the way you think about healthy eating.

No matter what reason you want to improve your diet to eat more healthily. Whether you’re looking to feel healthier, have more energy, improve performance, lose body fat, gain muscle or one of many other reasons, this mindset will help you achieve that.

As usual, you can find me and pop me any questions on Instagram @jazlifts :)

On this episode I explain the difference between foods that can be considered protein-dense foods or high-protein foods and ones that just contain protein.

To do this I list three foods which are commonly thought of as high-protein, but actually aren't.

Instagram: @jazlifts

The season kicks off by chatting about steps and more specifically, having step goals.

Now having a step goal can be a really useful way of increasing your activity through measuring how much you move around. They say what gets measured gets improved, right?

But today I want to explain why hitting the golden number of 10,000 isn’t the be and end all, both in terms of increasing your activity to increase your energy expenditure or burn more calories and to achieve the health benefits of being a more active human.

If you learned something new today I would really appreciate if you could give me a 5 start review which will really help me starting out with this podcast. And if you have any questions about anything I have mentioned today, you can pop me a message on Instagram (where I spend far too much of my time) @jazlifts.

Come back next week for another episode!

Hello hello! And a very warm welcome to the podcast. In this short episode I introduce myself and detail what you can expect from the upcoming episodes. So if this sounds like a bit of you, stick around!