Ever wondered how to actually balance running, lifting, and recovery — without burning out?

In this bonus episode, I’m breaking down exactly how I structure my hybrid training week as I prep for my upcoming 60K ultra.
I’ll walk you through what my runs and gym sessions look like, how I use rest and deload weeks to my advantage, and why no one else’s plan (not even mine!) will ever work as well as your own.

We’ll cover:🏃‍♀️ The 3 key runs I do every week (and why zone 2 matters more than speed)💪 My 3-lift hybrid formula for strength & performance🩸 How I adapt training around my cycle without “cycle syncing”⚙️ Why AI plans like Runna can help — but can’t replace human intuition🧠 The mindset shift that helps you train smarter, not harder

Because the truth is, it’s not about doing more. It’s about doing what works for you — consistently.

🎧 DM me “RUN” on Instagram @poppy.nfc and I’ll send you my free running + lifting structure template so you can build your own version of balance.

Description:
This episode isn’t about running faster — it’s about building better habits.

After taking 35 minutes off my marathon time (from 4:12 → 3:37), I’m breaking down exactly what changed — not just in my training, but in my mindset, fuelling, and recovery.

Inside this episode:
🏃‍♀️ How I went from generic “guidelines” to a personalised strategy
🥯 Why fuelling smarter, not more, transformed my performance
💡 The truth about gut issues, carb tolerance, and timing
🧠 How to turn symptoms into feedback instead of frustration
🔥 Why your body isn’t broken — your strategy just needs an upgrade

Whether you’re training for a race, chasing strength goals, or just trying to stay consistent — this episode will help you build trust with your body and create results that actually last.

🎧 Listen now and grab my free 48-Hour Marathon Fueling Cheat Sheet — DM me “MARATHON” on Instagram @poppy.nfc.

Today I’m diving into the science (and real-life truth) behind the statement:

🧠 “Women are not small men.”

You’ve probably seen that line flying around social media — but what does it actually mean for how you train, fuel, and recover?

In this episode, I’m breaking down:

• Why you might recover faster between sets than your boyfriend

• Why you need more recovery post-workout during certain phases of your cycle

• How carb metabolism changes across the month — and how to fuel accordingly

• The reality of low energy availability (hint: 85% of women experience it without knowing)

• Why you feel like an athlete some weeks… and a potato the next

I also share how I fuelled differently before a 16km run because of where I was in my cycle — and how that single adjustment helped me hit every target.

This episode will help you:

✅ Train with intention (not just intensity)
✅ Work with your body, not against it
✅ Stop blaming yourself when a cookie-cutter plan doesn’t work

Because you’re not broken. You’ve just been following advice that was never made for you.

🎧 Listen now — and DM me “STRONG” on Instagram (@poppy.nfc) if you want to join the free WhatsApp group for training, nutrition, and mindset support.

🎧 The Fuelled Female Podcastby @poppy.nfc

For women who train hard, think deeply, and want to feel strong in the bodies they've built — without shrinking themselves or burning out.

This podcast is your weekly dose of no-BS coaching, real stories, and science-backed strategies to help you perform, recover, and thrive as the athlete of your own life.

🔎 What you'll get:

• Female-focused performance tips (not just fat loss)

• Raw chats on discipline, mindset, and mental load

• How to fuel your training across your cycle

• Behind-the-scenes of ultra prep, Hyrox, and client wins

• The truth about trendy advice — broken down simply

• Answers to real questions from our free WhatsApp group

👀 If you've ever thought:

• “Why don’t I look or feel the way I should?”

• “I train hard — but I’m stuck.”

• “I want to do it all, but I’m burning out...”

…this is for you.

🎙 Hosted by sports nutritionist & coach Poppy Hawe — someone who’s been underweight, overweight, overtrained, underfueled, and now found the sweet spot (with the scars and stories to prove it).

📝 New episodes drop regularly.
📲 DM @poppy.nfc or message "PODCAST" to join the Fuelled Female WhatsApp Group for bonus tips & tools.

You train hard. You want results. But what happens when your fitness tracker says you're "not recovered" — or worse, you're in the red?

In this episode, I’m breaking down how to actually use recovery data from tools like Whoop, Garmin, and Apple Watch

without letting it control your training or mindset. We dive into HRV, resting heart rate, training readiness scores, menstrual cycle awareness, sleep quality, and how to listen to your body alongside the data.

This isn’t about obsessing over numbers — it’s about understanding what they’re really telling you, and using them to train smarter, not less.

💬 What you’ll learn:

• What HRV really means and why your numbers are unique to you

• Why sleep quality matters more than total hours

• How recovery scores are calculated — and how to interpret them

• When to push, when to rest, and when to adapt

• How your cycle affects your recovery metrics

• The real reason you might feel exhausted even after 8 hours of sleep

• Fitness Tracker & Recovery Cheat Sheet – DM me on Instagram [@yourhandle] or message “TRACKER” in the WhatsApp group and I’ll send it to you.

📲 Mentioned in this episode: Fitness Tracker & Recovery Cheat Sheet – DM me on Instagram @poppy.nfc or message “TRACKER” in the WhatsApp group and I’ll send it to you.

https://chat.whatsapp.com/JC6gwH6HWpvD9BH5LMMpHG

IG + TT: @poppy.nfc

In last week’s episode, I shared how clean eating left me under-fuelled, injured, and stuck in RED-S.

But when I finally broke away from restriction, I didn’t fall straight into balance — I swung hard the other way.

From ski season to lockdown, from dating Sam to moving to Dubai, I found myself saying yes to everything: croissants, pizza, nights out, huge portions. Food freedom felt amazing… but it also left me puffy, inflamed, and like I didn’t even look like I trained.

In this episode, I share:

• How ski season and moving abroad pulled me out of clean eating

• Why food freedom without structure quickly led to overfuelling

• The positives I gained: dropping food fears & performing stronger

• The negatives: inflammation, gut issues, weight gain

• My big lesson → discipline isn’t the problem, balance is

  
  

👉 If this resonates, subscribe, share the episode with a friend, and join my free WhatsApp group Ask Her Anything for weekly fuelling strategies and mini coaching drops.

IG + TT: @poppy.nfcYT: @poppy.nutritfit

In today’s episode, we cover:

• My personal story of falling into the clean eating trap

• What RED-S (Relative Energy Deficiency in Sport) really is

• The signs and symptoms you need to look out for

• Why “eating clean” often leads to under-fuelling, not progress

• The emotional side of food for women vs. men

• The lesson I learned: discipline isn’t the issue → fuelling is

  
  

👉 Subscribe for more, and join my free WhatsApp group Ask Her Anything for weekly fuelling strategies + mini coaching drops.

https://chat.whatsapp.com/JC6gwH6HWpvD9BH5LMMpHG

HOST: https://www.instagram.com/poppy.nfc/

The Fuelled Female is the podcast for ambitious women who train hard, chase big goals, and still feel stuck, tired, or like their progress is going backwards.

Hosted by Poppy Hawe (MSc, SENr Sport Nutritionist & Performance Coach), this show blends lived experience with science-backed strategies to help women fuel smarter, train harder, and finally feel in control of their results.

Expect honest conversations, smart fuelling strategies, deep dives into female health and performance, breakdowns of research and trends, and answers to the questions women are asking every day.

I've been there too - from under-fuelling, burning out, and food obsession, to finding the sweet spot where performance, results, and food freedom actually coexist. As a runner, Hyroxer, and coach to driven women worldwide, the goal is to share what it really takes to go further, faster, stronger- without restriction holding you back.

🎙 New episodes weekly.💬 Join the Ask Her Anything community on WhatsApp for free weekly coaching drops and Q&As | https://chat.whatsapp.com/JC6gwH6HWpvD9BH5LMMpHG