Episode summary

In this episode, Lily dives into one of the most confusing parts of a fitness journey: knowing when to rest and when to keep going.

In a world dominated by hustle culture, comparison, and constant highlight reels online, it’s easy to feel like you’re never doing enough or on the flip side, to feel unsure whether your tiredness means you should slow down or simply keep moving.

Lily breaks down the difference between physical, mental, and emotional fatigue, explains why “listening to your body” isn’t always straightforward, and shares practical ways to understand what kind of rest you actually need.

Want support with this?

If you’re struggling to find the balance between pushing and resting or constantly feel unsure what your body needs Lily would love to help.

DM her on Instagram: @lilyrosecooper21

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If this episode helped you rethink rest and recovery, share it with someone who needs the reminder that progress isn’t built on hustle alone.

Episode summary

In this episode, Lily reflects on how her background as a professional dancer has shaped her approach to fitness, resilience, and coaching and the important lessons she’s had to unlearn along the way.

From rejection and relentless training to discipline, structure, and body awareness, the dance world gave her powerful tools that now support her fitness goals and business. But it also ingrained beliefs around restriction, aesthetics, and “earning” results that she had to consciously dismantle.

This episode explores both sides: the gifts and the growth, and how they’ve shaped the Inside Out Method today.

What you’ll hear in this episode

• The relentless reality of the dance industry and how it builds resilience
• How rejection and repetition strengthened Lily’s mindset as a business owner
• The power of structure and why random workouts don’t create high-level progress
• Transitioning from expert to beginner again (and why that’s uncomfortable but powerful)
• The body awareness dancers develop and how it translates into fitness
• Why restrictive eating was normalised and how unlearning it changed everything
• The Friday binge / Monday restriction cycle and what was really driving it
• Why sweating more doesn’t mean better results
• Moving from performative training to training for yourself
• Debunking the myth that heavy weights make women bulky
• How lifting heavier improved body confidence and physical results

Want to talk about it?

If you resonate with any part of this episode, whether you’re an ex-dancer, athlete, or simply someone who’s navigating old beliefs around fitness, Lily would love to hear from you. DM her on Instagram: @lilyrosecooper21

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If this episode helped you rethink your approach to training or body confidence, share it with someone who might need it and follow the podcast for more honest conversations about strength, mindset, and building confidence from the inside out.

Episode summary

Body confidence is a phrase we hear all the time but what does it really mean? In this episode, Lily unpacks why body confidence isn’t something you automatically get once you reach an aesthetic goal, and why so many women still feel anxious, self-critical, or “not enough” even after changing their bodies.

Drawing from her own experience and her work with women navigating fitness, food, and self-image, Lily explains why internal work is the missing piece and how true confidence comes from acceptance, self-trust, and learning to feel safe in your body now, not just “one day”.

What you’ll hear in this episode

• Why “wanting body confidence” often feels vague or confusing
• The difference between aesthetic goals and genuine confidence
• Lily’s experience of being at her smallest — and least confident — as a dancer
• How comparison and constant body-checking drain presence and joy
• Why changing your body alone rarely fixes how you feel
• The role of acceptance while still working toward physical goals
• How confidence can exist before the scale or clothing size changes
• What it actually feels like to be at peace in your body

This episode is for you if:

• you’re chasing confidence through body changes but still feel stuck
• comparison steals your joy on holidays, at the gym, or on social media
• you want aesthetic goals without the mental spiral
• you’re ready to feel confident without waiting for “one day”

Episode 3

Why Working on Your Mind Leads to Better Physical Results

In this episode, Lily explores why lasting physical results don’t come from willpower, restriction, or punishment, they come from working on what’s happening internally first. Drawing from her own experience in the professional dance world and her work as a trainer and mental health focused coach, Lily explains how mindset, self-talk, stress, sleep, and emotional regulation directly influence consistency, habits, and body composition.

This episode is about moving away from quick fixes and learning how calming the mind allows the body to change from a place of self-trust rather than self-criticism.

What you’ll hear in this episode

• Why changing how you look never fixes how you feel if the internal work is missing
• How Lily’s dance background shaped her approach to body image and coaching
• Why “quick fixes” often damage mental health and long-term progress
• The link between stress, sleep, emotional eating, and physical results
• Why surface level solutions don’t address the real issue
• How language and self-talk influence follow-through and consistency
• Shifting from “I have to” to “I get to” and why it matters
• Why affirming language builds trust with yourself and reduces burnout

This episode is for you if:

• you’ve achieved physical changes but still feel anxious or disconnected
• you rely on willpower and “pushing harder” to stay consistent
• food feels emotionally charged or stressful
• you want results without sacrificing your mental health

Small language shifts create powerful behavioural changes.

Want support with this?

If you’d like help applying this approach to your own training, food, and mindset, Lily supports women daily using the Inside Out Method. DM her on Instagram: @lilyrosecooper21

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If this episode resonated, share it with someone who needs permission to slow down, look inward, and still get results. Follow the podcast for more episodes on mindset, strength training, nutrition, and building confidence from the inside out.

Episode 2

Gym Anxiety: 9 Simple Ways to Feel More Confident in the Gym

In this episode, Lily breaks down why falling off in January isn’t a personal failure and shares 9 practical, realistic tips to reduce gym anxiety, build confidence in the space, and create a routine that actually sticks. This is about removing friction, not forcing discipline.

What you’ll hear in this episode

• Why “falling off” in January isn’t a motivation problem
• How gym anxiety quietly sabotages consistency
• Why busy January gyms can amplify self-consciousness
• The importance of structure over willpower
• How familiarity builds confidence faster than motivation
• Why confidence grows when you know what you’re doing and where you’re going

Who this episode is for

This episode is for you if:

• you feel awkward or intimidated in the gym
• January motivation is fading and you’re not sure why
• you want to feel confident without forcing yourself
• you’re new to the gym or returning after time away

Need extra support?

If gym confidence still feels sticky, Lily offers structure, guidance, and reassurance so you don’t have to figure it out alone. DM her on Instagram: @lilyrosecooper21

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If this episode helped, share it with a friend who’s struggling with gym nerves and follow the podcast for more practical training, nutrition, and mindset tools that support both physical and mental health.

Bonus Episode: Observations as an ex-dancer competing in HYROX

Episode summary

In this bonus episode, Lily reflects on competing in her first HYROX event and shares the unexpected parallels and differences she noticed as an ex-professional dancer stepping into a functional fitness race. From pre event food anxiety and body image triggers, to warm-up rooms that felt eerily familiar, this episode explores how old identities can resurface in new environments and how awareness, fuel, and self-trust can change the experience completely.

This is an honest, behind-the-scenes reflection on growth, mindset shifts, and what it really means to move for performance rather than appearance.

What you’ll hear in this episode

• Why HYROX unexpectedly reminded Lily of audition days as a dancer
• How food anxiety showed up the night before and how she handled it differently
• The shift from eating to look a certain way to eating to perform better
• How old body image thoughts can resurface in new, high-pressure environments
• Walking into the warm-up area and instinctively moving like a dancer again
• The contrast between tense audition rooms and the supportive HYROX atmosphere
• Letting go of “does this look good?” and focusing on “does this work?”
• Moving from aesthetic-driven movement to functional, performance-based effort
• Why this kind of environment can be healing (and fun) for ex-dancers

Key reflections

• Growth doesn’t mean old thoughts never show up it means you respond differently when they do.
• Fuel is not something to earn or restrict; it’s what allows you to perform and enjoy the experience.
• Shifting focus from appearance to capability can completely change how you feel in your body.
• Old identities can resurface in familiar environments awareness is what stops them running the show.

Who this episode is for

This episode is especially for:

• ex-dancers or ex-athletes navigating life after performance
• anyone stepping into a competitive or unfamiliar fitness environment
• women working to untangle body image from performance
• anyone curious about HYROX from a non-hype, non-ego perspective

Join the conversation

If you’ve moved from dance, sport, or another performance world into fitness or if you’ve noticed old habits show up in new environments Lily would love to hear from you. DM her on Instagram: @lilyrosecooper21

Follow / subscribe

This was a bonus, off-the-cuff reflection. Follow the show for more episodes on training, mindset, body confidence, and navigating fitness in a way that supports both mental and physical health.

Episode summary

In this first episode, Lily introduces the Inside Out Method and shares the personal journey that shaped her coaching philosophy. From the pressures of the professional dance world and constant comparison, to finding strength and safety in the gym, Lily explains why true, sustainable change starts internally with self-talk, self-trust, and a healthier relationship with your body, and why the physical results follow when you stop relying on punishment and quick fixes.

What you’ll hear in this episode

• Lily’s background as a professional dancer and how perfectionism impacted body confidence
• How comparison, mirror-checking, and “food noise” can steal your presence and progress
• Why rest used to feel like weakness and how that mindset keeps women stuck
• How strength training became a turning point: confidence built through capability
• The Inside Out Method explained: internal change to consistent action to physical results.
• What this podcast will cover moving forward: training, nutrition, lifestyle and mindset and mental health tools
• The mission: helping women stop overthinking, reduce body anxiety, and feel calmer in their skin

Key takeaways

• Your relationship with your body affects how you show up for your goals.
• Self-talk isn’t “wishy washy” as it directly influences consistency and results.
• You don’t need extremes to change your body; you need a plan you can trust and repeat.
• Confidence grows when you focus on what your body can do, not just how it looks.

Who this episode is for

If you’re stuck in the quick-fix cycle, feel disconnected from yourself, or want to feel stronger and more confident without burning out, this is for you.

Connect with Lily

If this episode resonated, share it with a friend who needs it and come say hi on Instagram: @lilyrosecooper21

Subscribe / follow

Follow the show so you don’t miss the next episodes on training, nutrition, gym confidence, and the mindset shifts that make results feel sustainable.