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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

00:31:55

EP263 Why Your Workouts Aren't Working

Lift & Glow Fitness ·

2025/10/30

Join our community of strong, healthy women. Not seeing results in the gym? This is why. In this episode, we break down the most common workout mistakes women 30+ make — winging it with no plan, lifting too light, chasing HIIT for “tone,” skipping recovery, under-fuelling (hello carbs + protein), and doing flashy combo moves that stall progress. We’ll show you how to train with intent, use rep ranges properly, push close to failure, and programme full-body strength so you actually get stronger,

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00:47:33

EP262 Creatine, Comfort Food and Confidence

Lift & Glow Fitness ·

2025/10/27

Join the community here. This week’s Q&A covers everything from confidence dips to creatine supplements and how to enjoy comfort foods without guilt. A real chat about balancing goals with real life.

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00:38:21

EP261 Wellness Trends: Overrated or Underrated

Lift & Glow Fitness ·

2025/10/23

Join the Lift & Glow communityWe’re putting wellness trends on trial. From hot girl walks and strength training to greens powders, cold plunges, cycle syncing, waist trainers, posture correctors, detox teas, 75 Hard and more — what’s actually worth your time and what’s just clever marketing? Real talk, zero fluff, practical takeaways for busy women who want results without the fads.

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00:53:16

EP260 Hunger, Hormones and Hard Workouts

Lift & Glow Fitness ·

2025/10/21

This week’s Q&A covers everything from how to stay consistent when life feels chaotic to managing stress, hunger, and hormones. We talk about mindset shifts that change everything, why you should never skip meals (even on busy days), and how to keep your goals on track without losing your sanity.

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00:47:30

EP259 Fitness Red Flags To Avoid

Lift & Glow Fitness ·

2025/10/16

Join the community here. Tired of fads, guilt and quick fixes? Hayley, Sammy and Charl break down the biggest fitness red flags still doing the rounds, think meal replacements, detoxes/juice cleanses, intermittent fasting, 20K step targets, overtraining, and calorie-only thinking and show you what to do instead for sustainable fat loss, better energy and real health.You’ll learn how to fuel properly, train smart (3–4 quality sessions beat 6+ junk workouts), keep your social life, and finally get

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01:10:56

EP258 Weekend Routines, Food Guilt & Why Boring Is...

Lift & Glow Fitness ·

2025/10/13

Join the Lift & Glow community here. This week we’re talking about why your weekend routine might be holding you back, how to stop feeling guilty around food, and why keeping things simple (and yes, a bit boring) is actually the secret to long-term results.If you’re tired of starting over every Monday, this episode is your reminder that boring habits build the best results.

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00:55:34

EP257 How To Stay Consistent When Motivation Dies

Lift & Glow Fitness ·

2025/10/09

Join the community Most women don’t fail because they’re lazy — they fail because they expect consistency to feel exciting.In this week’s episode, Hayley, Charlie & Jenny get real about what consistency actually looks like in real life — from missed workouts and motivation dips to routines that make life easier (not harder).

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00:53:21

EP256 Easy Meals, Evening Snacking and Managing Emotions

Lift & Glow Fitness ·

2025/10/06

Join the community here In this week’s Q&A, I’m chatting all things easy meals, evening snacks and managing emotions around food. If you ever find yourself raiding the cupboards at night, struggling to plan meals when life’s hectic, or turning to food when you’re stressed — this one’s for you.

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00:37:35

EP255 Beat Overwhelm, Save Time & Get Healthy

Lift & Glow Fitness ·

2025/10/02

In this team episode, we share practical health hacks for busy women who want results without burning out. If you want to lose fat, tone up and improve your habits join our online community!

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00:56:28

EP254 Sleep, Slimming World & Smoothies

Lift & Glow Fitness ·

2025/09/29

Join the 8 week accountability challenge ✨This week I’m tackling your biggest questions – from why Slimming World rules still mess with your head, to how sleep (or lack of it) is holding you back, and whether smoothies really can make a solid breakfast. Expect no nonsense advice, practical tips, and a few reality checks to help you stay consistent without the guilt.

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00:56:27

EP253 Serotonin, Snacking and Socialising

Lift & Glow Fitness ·

2025/09/22

Join the Lift & Glow App Find out more about Online CoachingThis week I’m sharing five psychology-backed lessons that actually change how you show up: building confidence by choice, managing rumination, and moving through fear. We dig into evening snacking, “share bar” slip-ups, eating out at maintenance without self-sabotage, training through pregnancy, when to rest if you’re ill, and why fun sports can count for steps. Plus, community wins, real-life goals, and an open invite to send me your

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00:46:40

EP252 Busy Weeks, Taking Breaks and Beating the Funk

Lift & Glow Fitness ·

2025/09/15

Click here to join the community. This week’s Q&A dives into how to handle busy weeks without letting your health slide, when taking a break is actually the healthiest choice, and how to pull yourself out of a gym funk. If you’ve been feeling tired, unmotivated, or stretched too thin, this one’s for you.

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00:51:55

EP251 Lose Weight Without Tracking Calories

Lift & Glow Fitness ·

2025/09/04

Tracking calories is really helpful, but it's not essential. Lots of our clients choose not to track, so here's some tips we share with them to help them reach their goals without tracking every calorie. If you're ready to join the community click here.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

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00:52:27

EP250 BMI, Busy Brains and Body Confidence

Lift & Glow Fitness ·

2025/09/01

👉 If you’re ready for support, structure, and a community of women just like you, join the ⁠Lift & Glow App + Confidence Club⁠.This week’s community Q&A is packed with real talk and practical advice. I share my own wedding-prep brain fog and why “choosing your hard” is the highest form of self-care, plus we dive into your wins and struggles. We cover everything from brushing off BMI, finding time for steps, staying consistent with water, tackling evening snacking, building muscle without

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00:47:54

EP249 How To Get Back On Track After Holiday

Lift & Glow Fitness ·

2025/08/29

Click here to join the Lift & Glow GangBack from holiday and feeling a bit lost? In this episode, Hayley, Jenny and Lois talk about how to get back on track without guilt, punishment or extreme restriction. We share why the all-or-nothing mindset makes things harder, how to reset your routine with simple habits, and why holidays won’t undo your progress. If you’ve ever stepped off the plane and panicked about the scales, this one’s for you.

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00:56:58

EP248 Boundaries, BBQs & Binning The Scales

Lift & Glow Fitness ·

2025/08/26

Join the community here In this week’s Q&A we’re chatting all things work boundaries, why binning the scales could be the best thing you do, and how to handle weekends, takeaways and barbecues without guilt. I also dive into supplements, healthy snacking, training with limited kit, and why showing up even when you don’t feel like it is where the real magic happens.

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00:33:27

EP247 Creatine for Women: Strength, Brain Health &...

Lift & Glow Fitness ·

2025/08/22

Join the community!Follow me on InstagramMost women think creatine is “just for bodybuilders” — but the truth is, it’s one of the most researched and beneficial supplements you can take for strength, recovery, brain health, and even hormones.In this episode, we break down exactly what creatine is, why it’s safe, how to take it, and the surprising benefits it has for women at every stage of life. We’ll bust the myths about weight gain and “bulking up” and explain why it’s not just for

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00:59:02

EP246 Wine, Weekends & Willpower

Lift & Glow Fitness ·

2025/08/18

Click here to join the communityThis week’s Q&A covers everything from navigating nights out and hangovers, to building self-discipline and managing food choices on holidays. I share tough-love truths about taking radical responsibility for your health, how to set boundaries without guilt, and why focusing on behaviours over the scales leads to long-term success.

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00:37:04

EP245 Ozempic, Obsession & the Truth About Skinny Jabs

Lift & Glow Fitness ·

2025/08/14

Click here to join the Lift & Glow community. Ozempic and other GLP-1 weight loss injections are everywhere right now — but what’s the truth behind the hype?In this no-BS conversation, we break down the benefits, risks, and long-term impact of these “skinny jabs.” We talk about why they’re being overused, the scary side effects nobody warns you about, and why quick fixes never replace building healthy habits.If you’re thinking about taking them, or you’re curious about what they actually do,

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01:00:24

EP244 Doing Hard Things, Discipline and Ditching Guilt

Lift & Glow Fitness ·

2025/08/11

Join the community here. This week’s Q&A is full of tough love, real talk and practical advice. I’m diving into why avoiding hard things only makes them harder, how to stay disciplined without feeling deprived, and how to ditch the guilt after enjoying food, wine or time off. From dining out and workplace snacks to gym nerves, holidays and social plans — I’m giving you the tools to enjoy your life while still making progress.

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