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PODCAST

Lift & Glow Fitness

Hiya I’m Hayley and this is the Lift & Glow Fitness podcast. The goal of this podcast is to help empower & inspire women to live healthier, happier & more confident lives. I’ll share knowledge & guidance about how to get in the best shape of your life without sacrificing everything you love. I don’t do restriction, quick fixes or fad diets. I’ll show you how to make changes that will have a huge impact on how you feel for good without depriving yourself or hating every minute of

health & fitness

All Episodes

00:20:21

EP243 The Self Care Mistake Most Women Are Still Making

Lift & Glow Fitness ·

2025/08/07

Join the community here. Real self-care isn’t a face mask and a glass of wine.It’s lifting weights, getting to bed early, fueling your body, saying no when you need to, and investing in your long-term health not just your looks.In this episode, the Lift & Glow team chat all things self-care:👉 What it actually means👉 Why it’s not selfish👉 And how to prioritise your health without guiltIf you’ve ever thought “I don’t have time for me,” this one’s for you.

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01:06:29

EP242 Snacking, Stress and Self Control

Lift & Glow Fitness ·

2025/08/05

Click here to join the Lift & Glow community This week’s Q&A dives deep into how to manage tiredness, cravings, social events and emotional eating, without falling off track. I share a personal story about burnout, offer tough love around tracking, and give loads of practical advice for navigating periods, snacking, and staying consistent even when life is hectic.

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00:56:17

EP241 7 Secrets To Transforming Your Body

Lift & Glow Fitness ·

2025/07/31

Think you need to train harder and eat less to change your body? Think again. In this episode, Hayley, Sammy, and Charl break down the 7 most overlooked habits that actually make the biggest difference when it comes to fat loss, energy, and confidence — and it’s not what most plans focus on. From improving sleep and reducing stress to lifting with intention and eating more (yes, really), this is the real talk every woman needs to hear if she’s tired of starting over.Click here to join the

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00:56:39

EP240 Tapas, Tracking & Trusting Yourself

Lift & Glow Fitness ·

2025/07/28

In this week’s Q&A, we’re talking tapas nights, tracking struggles, and how to start trusting yourself around food even when things don’t go to plan. I dive into why your mindset matters more than you think, how to stop spiralling after one “off” day, and why perfection isn’t the goal (consistency is). Plus, I share practical advice for eating out without guilt, tips for hitting your protein target without overcomplicating it, and how to handle the fear of letting go of MyFitnessPal. If you need

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01:00:07

EP239 Creatine, Celebrations & Consistency > Perfection

Lift & Glow Fitness ·

2025/07/21

Click here to join the community

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00:25:44

EP238 Fuelling Your Body For Performance

Lift & Glow Fitness ·

2025/07/17

Join the community Hayley and the team dive deep into a hot topic that’s sweeping through the fitness space — women training for events like Hyrox, marathons, and endurance comps... without the first clue how to fuel their bodies properly.If you've ever thought about signing up for a race to lose weight, this is your wake-up call.We chat about:The huge difference between training for aesthetics vs. training for performanceReal-life lessons learned from under-fueling (including a hip fracture

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00:52:41

EP237 Portion Sizes, Prosecco & Permission To Live

Lift & Glow Fitness ·

2025/07/14

Join the Lift & Glow app hereLot's covered in this weeks Q&A. From calorie tracking and takeaways to training dips and navigating social plans — I’m breaking down the mindset shifts and real-life strategies that help you make progress without punishing yourself.If you’ve ever felt stuck between being “good” or “off-track,” this one’s for you.

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00:40:28

EP236 Should women and men train the same?

Lift & Glow Fitness ·

2025/07/14

This episode is all about training and nutrition for women. We’re dispelling myths about weightlifting, chatting through our own training experiences, and getting into how things like hormones, diet, and even post-pregnancy can affect how women feel and perform in the gym. We talk about why coaching women isn’t the same as coaching men (and why empathy matters), plus the differences in nutrition – including our take on things like intermittent fasting and healthy fats. If you’re a woman who trains,

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00:52:28

EP235 Consistency, chocolate & cardio

Lift & Glow Fitness ·

2025/07/07

To join the Lift & Glow community, click here.

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00:51:00

EP234 Commitment, Cravings & Chinese Takeaways

Lift & Glow Fitness ·

2025/06/30

If you'd like to join our incredible community of women who are getting stronger, healthier & more confident without boring restrictive diets join us here.

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00:30:17

EP233 Best workouts for fat loss

Lift & Glow Fitness ·

2025/06/26

Join us by clicking here. In this episode, the Lift & Glow team dive deep into the difference between weight loss and fat loss—and why chasing smaller numbers on the scales often leaves you feeling worse, not better. We share personal stories and client experiences that show how focusing on muscle, strength, and habits leads to real, lasting results.You’ll learn:Why the scales lie (and how they mess with your head)What training actually gets you lean, strong, and tonedWhy sweating buckets and

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00:51:48

EP232 Q&A Steps, Self Respect & Socialising

Lift & Glow Fitness ·

2025/06/23

We've covered lots of tips in todays Q&A that'll help you lose fat, improve your health and become more confident. I hope you find it helpful, if you want to join the community click here.

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00:33:11

EP231 No motivation? Listen to this

Lift & Glow Fitness ·

2025/06/23

If you want to join the community, click here.

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00:46:38

EP230 Sleep, Alcohol & Consistency

Lift & Glow Fitness ·

2025/06/16

Join the Lift & Glow Gym - intake now open! Join the Lift & Glow App here.

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00:54:22

EP229 The Summer Glow-Up That Actually Lasts

Lift & Glow Fitness ·

2025/06/12

Join our community! If you want to lose fat, tone up and improve your habits join our online community!You'll get access to:🖤 Habit tracker🖤 Nutrition guides🖤 Personalised nutrition targets🖤 Training programmes for gym and home workouts🖤 Support from a coach and an incredible community of women just like you🖤 Hours of educational content that will help you become the best version of yourself

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00:50:33

EP228 Hunger, Holidays & Handling Chocolate Cravings

Lift & Glow Fitness ·

2025/06/09

Join the Lift & Glow app here Struggling with cravings on your period? Worried about going wild at the buffet on holiday? Or wondering if feeling hungry means your plan isn’t working?In this episode, I’m breaking it all down.You’ll learn:– Why your body fights back when you drop your calories– How to eat well without feeling like a rabbit– My personal rules for navigating all-inclusive holidays without coming home feeling like crap– What to do when you're craving chocolate at 10am (spoiler:

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00:34:26

EP227 Sore from the gym? These tips will help

Lift & Glow Fitness ·

2025/06/06

Feeling like the Tin Man after leg day? In this episode, we’re breaking down 10 must-do recovery tips that’ll help you bounce back faster, feel less stiff, and stop letting soreness knock you off track.From the magic of magnesium baths to why you need to stop skipping post-workout meals, we’re covering it all — with plenty of tangents, laughs, and real talk in between.You’ll learn:✅ Why sleep is the queen of recovery✅ How much protein you actually need (and no, it’s not found in a bagel)✅ What to do

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00:48:11

EP226 Q&A Messy Weeks, Missed Workouts & Gym Fear

Lift & Glow Fitness ·

2025/06/03

This week’s Q&A is packed with everything The Confidence Club is about — real talk, honest wins, and the exact mindset shifts that help women get results without giving up their life.I’m diving into:💥 Why The Confidence Club works (and who it’s perfect for)💥 The ‘June energy’ you need to focus on progress, not perfection💥 How to bounce back after holidays and busy seasons💥 What to do when gym anxiety kicks in💥 Why doing the bare minimum still counts when life’s chaotic💥 How to hold high

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00:19:42

EP225 Emotional eating? This will help

Lift & Glow Fitness ·

2025/05/30

Let’s Talk About Emotional EatingIn this raw and relatable chat, we dive deep into the reality of emotional eating — what triggers it, why we turn to food when we’re stressed, and what to do instead that actually helps.We open up about our own struggles and the habits that sneak in when life feels chaotic — late-night raids on the snack cupboard, skipping meals, using food (or wine... or scrolling...) to numb out, and then beating ourselves up for it.This episode is packed with insights on:Why

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00:50:38

EP225 Q&A Buffets, Booze & Banking Calories

Lift & Glow Fitness ·

2025/05/26

This week’s Q&A is packed with gold for anyone who’s ever struggled with staying consistent, felt guilty after a weekend treat, or wondered if walking to the pub "cancels out" a pint (spoiler: it doesn’t). Hayley kicks things off with a reminder that fitness isn’t a finish line—it’s a lifestyle.Then she dives into real struggles from the Lift & Glow community, covering:Why short-term goals like weddings are fine—but lifelong health should be the priorityHandling holidays without

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