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PODCAST

Your Lifting Bestie

Welcome to Your Lifting Bestie The podcast where we cut through the BS and talk all things gym, lifting and actually changing your physique. ..without sacrificing your life or your sense of humour. Whether you want stronger glutes, more definition or just want to look like you go to the gym, this is where we caht about the workouts, nutrition and mindset that make it happen - and we"ll have some banter along the way too! I help women build a body they feel proud of, without turning their life

health & fitness fitness

All Episodes

00:52:55

Ep. 32 Your 'silly' Gym Questions Answered

Your Lifting Bestie ·

2026/03/30

If you’ve ever felt silly or unsure in the gym, this episode is your reminder that you’re absolutely not the only one.I’m answering the common gym questions so many women think but don’t ask, from what weight to use, to whether you’re working hard enough, to how long to rest between sets.We chat about why progress comes from consistency, structure and progressive overload, not changing workouts every week or trying to do more for the sake of it.I also share why confidence in the gym comes from

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00:31:36

Ep. 31 The 'This too shall pass' Theory

Your Lifting Bestie ·

2026/03/23

In this episode I am sharing the simple mindset shift that’s helped me stay consistent (even when motivation is nowhere to be found) and talking about why your feelings don’t have to control your actions.-Why “this too shall pass” can stop the all-or-nothing cycle and keep you consistent-The real reason you’re not inconsistent, (you’re just reacting to how you feel)-Simple tools to pause, reset, and follow the plan (not your mood)Wee Pro Tip:Next time you feel like sacking it off, pause and ask:

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00:32:13

Ep. 30 4 Ways to skyrocket results in the gym

Your Lifting Bestie ·

2026/03/16

In this episode, I’m talking about how to tell if you’re actually pushing hard enough in the gym to build muscle and see results.I’m sharing the simple signs I look for, like following a structured plan, tracking your lifts, and making sure those last reps feel properly challenging.Wee Pro tip:Start logging your weights and reps each session, it’s one of the easiest ways to see if you’re really progressing.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha

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00:47:02

Ep 29. Worried about how to Maintaining results after...

Your Lifting Bestie ·

2026/03/09

Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an episodeIf you’re listening right now, screenshot this episode, share it on your stories and tag me⁠ ⁠⁠@heather.moffat.fitness⁠⁠⁠ I love seeing who’s tuning in and I always share them back ❤️Want to go a step further and start coaching with me?Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing

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00:36:52

Ep. 28 Why fat loss feels harder than you expected

Your Lifting Bestie ·

2026/03/02

Fat loss feels harder than expected because it has a real “cost” and dragging it out makes it feel even worse.Expect lower energy, more food noise, scale fluctuations + less spontaneity (that’s normal in a deficit).Small, consistent deficit + high protein + steps + structured lifting beats “weekend undoing/eyeballing/chopping & changing.”Sustainable loss is slow (roughly 0.25–0.75% bodyweight/week) → bigger goals need longer timelines.Wee tip: Mute/unfollow food + recipe accounts while dieting

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00:59:53

Ep. 27 Your Nutrition Struggles Answered

Your Lifting Bestie ·

2026/02/23

This week I’m chatting through your real-life nutrition struggles: from scale spirals to weekend balance and those “I need something sweet” habits.A Wee Pro Tip that came up in todays' Q+A:Treat your data (calories, steps, scale) like your bank account. No drama, just information. Stay consistent, remove emotion, and make small, rational tweaks.Thanks so much for tuning into today’s episode! If you loved it (or even just had a few aha moments), make sure to hit follow so you never miss an

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00:29:21

Ep. 26 Doing HARD things!

Your Lifting Bestie ·

2026/02/16

This week I’m talking about why real progress comes from doing the hard things, especially when you don’t feel like it.Fat loss and muscle building are meant to feel uncomfortable at times.Easy choices now often lead to staying stuck later.You can’t be frustrated by results if you’re avoiding the work.Reframing “I have to” into “I get to” changes everything.Wee Pro Tip 💡When you don’t feel like doing the thing: don’t debate it, don’t delay it, set a 10-minute timer and start anyway.Momentum comes

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01:10:45

Ep. 25 Are you training hard enough to get results?

Your Lifting Bestie ·

2026/02/09

In this episode, I’m breaking down what “training hard enough” actually means if you want to build muscle, get stronger, and see real change.Quick takeaways:“Toned” = building muscle + losing body fat (dieting alone won’t do it).Muscle growth needs: good form + enough load + training close to failure + recovery.Use reps in reserve: beginners can leave 3–4 reps, experienced lifters aim for 1–2 reps most sets.Stop hopping programs — you need weeks of consistency to actually progress.Final wee pro

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00:35:51

Ep 24. Is it your perception that's the problem?

Your Lifting Bestie ·

2026/02/02

In this episode, I talk about how your perception can completely change your experience and your results.I share how starting my photoshoot prep made me reflect on mindset, and why two people can follow the same plan but have totally different outcomes. It’s not willpower or discipline, it’s the story you’re telling yourself.We cover how language, past experiences, and limiting beliefs shape how food, training, and change feel, plus how to shift your perception without falling into toxic

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00:38:48

Ep. 23 The Systems I have in Place that have gotten...

Your Lifting Bestie ·

2026/01/26

A little life catch up! I'm telling you about my upcoming photoshoot prep and how consistency — not extremes — got me into the best shape of my life at almost 40. I'll go into: Why systems > motivation (and maintenance is the real goal)How simple routines reduce decision fatigue and create consistencyWhy progress comes from repeatable habits, not extremesThe wee takeaway here:You don’t need more willpower. You need better systems.Thanks so much for tuning into today’s episode! If you

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00:20:48

Ep. 22. Why Speaking to Yourself Like a Piece of Sh*t...

Your Lifting Bestie ·

2026/01/21

This week's episode is all about self compassion Resources that I talk about on the pod Kristen Neff Website Click here James Clear's Atomic Habits If you wanna reach out drop me a message on Insta

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00:43:45

Ep 21. Silly Billy mistakes I made on my fitness...

Your Lifting Bestie ·

2026/01/19

This week I'm sharing the cringe fitness mistakes I've made over 18+ years so you don't have to make them too!I'm getting into:Fad diets, cardio obsessions, no -rest days, using the gym as a calorie burner, ignoring my mental health and ego/comparison traps!It's a juicy ep!Here’s where you can find me and get involved1:1 Coaching: Ready to stop feeling average and like life is passing you by?⁠⁠ ⁠⁠Click here⁠⁠⁠⁠Built By Her: Your step-by-step guide to getting strong, toned and

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00:35:23

Ep 20. The Common Traits I See in My Most Successful...

Your Lifting Bestie ·

2026/01/12

In this episode I’m getting real about the post-Christmas crash! Feeling drained after the big festive build-up, juggling young kids and interview-life exhaustion, and the relief of returning to routine. I also break down the six behaviours that help clients create body and mindset change that actually lasts.1. Genuine excitement2. Detailed check-ins3. Radical honesty4. Asking question5. Not beging afraid to mess up6. Mental + Physical effortsP.S. If you enjoyed the episode, screenshot and share to

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00:21:34

Ep 19. What Results can you Expect in Elevate 8? ❤️

Your Lifting Bestie ·

2026/01/08

In this episode I chat about what elevate 8 is, who it's for and what results you can expect in the 8 weeks! The next group starts on Monday 12th and theres a couple of spaces left! If you want to message me on Whatsapp to chat CLICK HERE Want to go a step further and start coaching with me?Elevate 8: ⁠Click Here ⁠Here’s where you can find me and get involved:1:1 Coaching: Ready to stop feeling average and like life is passing you by?⁠⁠ ⁠⁠Click here⁠⁠⁠⁠Built By Her: Your step-by-step guide to

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00:59:23

Ep. 18 - How You Cockblocked Yourself in 2025 (And...

Your Lifting Bestie ·

2026/01/05

This week we’re having a spicy wee New Year chat the kind that’s a bit of tough love, a bit of “I needed to hear this too”, and a whole lot of pull your head out the sand and let’s change this year energy.If 2025 didn’t go the way you wanted with your body, habits, fitness or consistency… this one’s for you.This is what I break down:Why you stayed stuck in 2025Taking radical responsibility without spiralling into self-judgementThe #1 mistake: choosing an unsustainable method.“Sustainable fat loss” =

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01:03:54

Ep. 17 - The shit I am leaving behind in 2025

Your Lifting Bestie ·

2025/12/29

This week we’re talking about the stuff you’re leaving behind in 2025 and how to set yourself up for a stronger 2026 without the fluffy “new year, new me” nonsense.Here’s what I break down:A wee life update + the client night out (yes, pole dancing… yes, bruises 😂)Why comparison is getting binned in 2025 (and how it disguises itself as “inspiration”)The truth about half-assing things (and why it’s not the same as balance)How fear + avoidance shows up in your habits (training, tracking, consistency,

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01:09:37

Ep. 16 - 14kg down & 4 dress sizes...Hazel's secrets...

Your Lifting Bestie ·

2025/12/22

This week we’ve got Hazel on as my first-ever podcast guest and it’s a real, honest chat about what actually changes when you stop “trying to be perfect” and start getting coached with structure, self-awareness and proper accountability.Here’s what you’re getting:What coaching really is (and isn’t)Group vs 1:1 (who it’s for)The real game-changer: honesty + self-awarenessPMDD + cycle tracking (the missing puzzle piece for Hazel)Confidence in the gym.Body confidence without panic dietingFood

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00:48:53

Ep. 15 This is exactly how you are going to maintain...

Your Lifting Bestie ·

2025/12/15

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

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00:45:01

Ep 14. Girls who panic about nights out ruining your...

Your Lifting Bestie ·

2025/12/08

This week we’re talking about alcohol in December. How it actually impacts your progress, and how to enjoy nights out without writing off your goals (or your self-worth).Here’s what you’re getting:Choice over “shoulds”Alcohol 101 (no fluff).The ripple effect.Strength & muscle reality.Common beliefs that keep you stuck:E.g. “I’m boring if I don’t drink.”Boundaries & practical strategies:A wee pro tip from the episode:Alcohol isn’t “good” or “bad” but it always has a cost.Know the cost, then

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00:51:51

Ep. 13 - If you feel like you can't control cravings,...

Your Lifting Bestie ·

2025/12/01

This week we’re talking about cravings why they’re not proof you’re “weak”, but messages from your body and brain you can actually work with.Here’s what you’re getting:Why cravings are not a lack of willpowerThe difference between physical hunger and emotional cravingsHow under-eating and “being good all day” backfire at nightHabit loops, environment and why this is really a systems problem“Surfing the urge” instead of giving in straight awayHow to honour cravings and still make progress with fat

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