I'm Hayley, strength coach, gym owner and a big believer that every woman should lift weights.
This podcast is here to help busy women get stronger, healthier and feel good in their own skin.
Expect honest chats about strength training, women's health, nutrition and building habits that fit around real life. I'll also answer your questions, share lessons from coaching hundreds of women and bring you behind the scenes at Lift & Glow.
If you're done starting over and you're ready to make lifting weights part of your lifestyle, you're in the right place.
This week we’re talking sugar cravings, snacking, steps, soreness, getting stronger and why eating less isn’t always the answer.
I get into what your constant cravings might actually be telling you, why a “healthy” looking diet can still leave you under-fuelled, how to build meals that actually keep you satisfied, and why mini versions of everything are not the secret to fat loss 😂
We also cover getting your steps in when you work a desk job, training when you’re sore, whether the stepper or incline treadmill is “better” for fat loss, what it really takes to get a more defined stomach, and when it’s time to stop playing it safe and pick up the heavier dumbbells.
Plus, your weekly wins, a little reminder to appreciate the small things, and plenty of straight-talking Lift & Glow advice to help you feel healthier, stronger and more confident.
6 Oct 2026
EP315 Food noise, Fuelling your workout & Avoiding the negative spiral
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We covered LOTS this week. We’re talking about what consistency actually looks like when real life is happening — stressful weeks, house moves, low energy, food noise and those days when you just don’t feel like yourself.
I’m answering your questions on whether you actually need to run, what to eat before an evening workout, dealing with afternoon energy slumps, building up a weaker leg, knowing when you genuinely need rest and learning to stop being your own worst enemy.
Plus, a little reminder that one bad day doesn’t need to become a bad week. Take care of yourself, fuel yourself properly and keep moving forward.
29 Sept 2026
EP314 Reta, the Fuck It Button & Why Wanting It Isn’t Enough
This week we’re talking about wanting a different outcome… while carrying on doing exactly the same things.
I’m sharing something I’ve been working on myself around slowing down, changing my own habits and realising that your brain doesn’t care what you say you want — it responds to what you repeatedly do.
Then we get into the fuck-it button when you go over your calories, why tiny “diet” meals usually lead to more snacking, sweet cravings, chocolate habits and why sometimes you need to prove to yourself that you don’t actually need the thing you think you can’t live without.
I’m also talking about Reta, GLP-1s and the current peptide obsession — where I think they can genuinely help, where I think they’re being misused, and why no injection, supplement or hack can replace actually taking care of yourself.
Plus, 10K fuelling, carbs, repeating your workouts and making healthy eating work in real life.
A very stop wishing and start doing kind of episode...
Enjoy x
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
Spotify
5.0 / 5
70 ratings
Podcast Authority Score: 69 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
86
Social presence
97
YouTube
0
Engagement
82
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