Uplift Conversations

🎙️ This week we’re diving into interval training and unpacking why so many runners hit a plateau. From newbie running mistakes to the real reason easy runs matter, we break down the foundations of speed work in a way that feels simple, practical, and actually achievable. 

Check the sessions Zaira mentions on the episode!
https://www.zairabrilhante.com/running

Uplift Conversations Ep. 45

💡 Highlights You Don’t Want to Miss:
00:00 🔥 Why You’re Not Getting Faster
00:27 🏃‍♀️ The Truth About Interval Training
01:05 💡 Speed Work for Beginners Explained
01:52 📉 Zaira’s Early Interval Mistakes
02:45 😅 Why Sprinting for 3 Minutes Doesn’t Work
03:25 ⚡ Faster vs Fast: Understanding Relative Pace
04:10 📈 What Interval Training Actually Improves
04:37 🔄 Why You Plateau Without Speed Work
05:07 🏋️‍♀️ How Faster Running Improves Form
05:36 🚑 Injury Prevention and Good Mechanics
06:00 🔟 Understanding Different Gears and Paces
06:44 🧠 Why You Need 5K, 10K and HM Paces
07:15 🔢 How to Find Your Interval Paces
08:13 ⏱️ Time Based vs Distance Based Sessions
09:02 🎯 How to Adjust Your Paces by 10 to 15 Seconds
09:43 ⌚ Using the Lap Button to Improve Training
10:26 ❤️‍🔥 Heart Rate Zones for Intervals
10:58 😬 Are You Pushing Hard Enough?
11:27 🧱 Where to Start if You’re a Complete Beginner
11:55 🗂️ The Perfect First Interval Session
12:45 🧩 Why Consistency Matters More Than Speed
13:42 🔁 Negative Splits Made Simple
14:36 📅 How to Progress Your Intervals Safely
15:05 🚶‍♀️ Are Strides the Same as Intervals
15:31 🥶 Warm Up Mistakes That Lead to Injury
16:27 🚦 What Tempo Running Really Means
17:19 📊 How to Structure 2 or 3 Weekly Runs

🎙️ Whether you’re a runner, lifter, or desk worker, chances are you’re doing it wrong (or not at all!). This week, we’re joined by movement specialist and educator Ava Rodriguez, known as The Joint Whisperer, to break down one of the most misunderstood topics in fitness: mobility. We will explore why pain often lingers, even when we’re “doing everything right.”

Beyond Mobility: Why You’re Still in Pain
Uplift Conversations Ep.44

💡 Highlights You Don’t Want to Miss:
00:00 ⚡ What Is Mobility (and Why Most of Us Get It Wrong)
01:15 🧠 The Nervous System and “Movement Jail” Explained
03:05 💪 Mobility vs Flexibility – The Real Difference
05:12 🔍 Why Your Body Locks Up and How to Fix It
07:00 🦵 From Pain to Performance – Solving the Root Cause
09:10 🧩 The Detective Mindset – How Coaches Can Truly Help
11:25 🧍‍♀️ Why “Getting Older” Isn’t the Problem
13:00 💥 The Biggest Lie in Fitness: Aging Equals Decline
14:45 🧠 Rethinking Pain – Your Nervous System in Control
16:05 🏃‍♀️ Zaira’s Story: From Knee Fracture to 13 Marathons
18:10 🔑 The Fear of Injury vs The Injury Itself
19:35 🌸 Women Over 40 – Hormones, Joints, and Movement
21:10 💪 Muscle as the Organ of Longevity
23:00 🩺 Why Durability Matters More Than Flexibility
24:20 🧩 Inside Ava’s Method – From One-to-One to Educator
26:10 🎓 How the Mobility Fitness Academy Was Born
28:00 🧘‍♀️ Teaching Movement Intelligence (Not Just Exercises)
29:45 🧭 The Problem With Quick Fixes and “Best Exercises”
31:20 📱 Social Media vs Real Movement Education
33:00 🗣️ How to Spot Sound Advice Online
34:20 📚 Why Critical Thinking Is Your Best Fitness Tool
36:00 🔄 The “Do the Work” Philosophy – No Magic Fixes
38:00 ❤️ Pain, Emotion, and the Psychology of Movement
39:25 🧩 When to Refer Out – Knowing Your Limits as a Coach
41:00 🧘‍♀️ The Free Hip Class & Movement Resources
42:15 👴 The 89-Year-Old Client Who Changed Ava’s Perspective
43:00 🌍 Why Longevity Is About Quality, Not Just Years

🎙️ As the days get shorter, the clocks go back and the temperature drops, staying motivated can feel like a challenge. From cozy routines to clever hacks for daylight and energy, Zaira, Evie and Jaz share their go-to tips for beating the winter blues and staying on track with fitness, wellness, and everyday life. 🌤️

This week, we’re breaking down one of the most misunderstood concepts in running: the easy run. From heart rate zones to the 80/20 rule, Zaira, Evie and Jaz get honest about why slowing down might be the smartest way to get faster. 🏃‍♀️💨 Whether you’re a new runner who can’t imagine “running and talking” or a PB chaser who struggles to hold back, this episode will help you finally understand how to train smarter, not harder.

Is There Such a Thing as an Easy Run?
Uplift Conversations Ep. 43 - Running 101 Series
▪️ What “easy” really means – and how to know if you’re running too hard 💡
▪️ Heart rate zones explained – why Zone 2 training matters ❤️‍🔥
▪️ Strava traps and ego runs – how comparison holds you back 📱
▪️ The 80/20 principle – smarter training for better performance 📊
▪️ Breathing tips, walking breaks, and why your body actually knows best 🧠

🎙️ As the days get shorter, the clocks go back and the temperature drops, staying motivated can feel like a challenge. From cozy routines to clever hacks for daylight and energy, Zaira, Evie and Jaz share their go-to tips for beating the winter blues and staying on track with fitness, wellness, and everyday life. 🌤️

 💬 What’s your go-to trick to stay motivated during the colder months? Share below — your tip might help someone else get moving!

💡 Highlights You Don’t Want to Miss:
00:00 ❄️ Surviving the Winter Slump: Why Motivation Dips
00:53 🌤️ Welcome to Uplift Conversations – Let’s Talk Winter Blues
02:21 💪 World Record Trivia: 24 Hours of Pull-Ups?!
04:47 ☀️ The Power of Daylight: Resetting Your Body Clock
06:10 😴 Sleep, Rest & Recovery: Why Your Body Needs It
07:06 💧 Hydration Habits: Don’t Forget to Drink Water
08:23 🌞 Vitamin D & Light Exposure: The Winter Essentials
10:17 🏃‍♀️ Running in Winter: How to Stay Consistent
11:14 🕯️ Cozy Homes, Cozy Minds: Creating Warm Vibes Indoors
12:11 🍲 Embracing Comfort: Food, Routine & Hygge Energy
15:29 🧥 Dressing for Success: Layering Tips for Cold Workouts
18:44 🏋️‍♀️ Adapting Your Workouts for Winter
19:14 🚴‍♀️ Indoor Training Ideas: Turbo Trainers & Alternatives
21:29 🚶‍♀️ Winter Walks & Outdoor Adventures
22:10 🗓️ Balancing Social Life & Self-Care in the Festive Season
23:09 💡 Setting Seasonal Challenges to Stay Motivated
24:29 🌴 Plan Ahead: Holidays, Races & Things to Look Forward To
25:45 📚 Romanticise Your Life: Rest, Read & Reconnect
26:37 💬 Your Turn: Share Your Winter Motivation Tips Below!

🎙️ This week on Uplift Conversations, we’re breaking down one of the most misunderstood concepts in strength and fitness: Progressive Overload. From Greek myths to gym fails, Zaira, Evie, and Jaz unpack what it really means to get stronger — and why “more weight” isn’t the only way to make progress. 🏋️‍♀️

▪️ What Progressive Overload Really Means – and why it’s simpler than you think 💡
▪️ The “Baby Calf” Analogy – how a Greek legend explains your training 🐄
▪️ Why Heavier Isn’t Always Better – other ways to measure progress ⚖️
▪️ Smart Training at Home – making gains when you’ve only got two dumbbells 🏠
▪️ Avoiding Plateaus and Burnout – how to keep growing without overdoing it 💥
▪️ The Truth About Tempo, Reps & Recovery – the real magic behind strength 💪
▪️ Aggressive vs Progressive Overload – when pushing too hard backfires 😅

📌 Love strength, running, and feeling empowered in your workouts? Subscribe for weekly conversations that make fitness less intimidating and way more fun! 💫

💡 Highlights You Don’t Want to Miss:
00:00 💪 What Is Progressive Overload (Really)?
00:46 🐄 The Greek Myth That Explains Strength Gains
02:20 👶 New Mums and the Ultimate Progressive Overload
03:45 🧮 How to Track Volume and Measure Progress
05:15 🏃‍♀️ Applying It to Running: More Than Just Mileage
06:45 🧘‍♀️ Why Recovery Is Part of Progress
08:10 🏠 Training from Home? Here’s How to Still Progress
09:18 😅 “Aggressive Overload” and Common Mistakes
11:10 ⚖️ How to Avoid Burnout and Plateaus
14:30 🧠 Strength Series Recap: Lifting 101 to Now
15:47 💬 Final Thoughts and How to Keep Progressing

🌟 Want to make your workouts count? Subscribe now and learn how to lift, move, and live with intention.

🎙️ As the nights draw in and the temperatures drop, many women find it harder to stay consistent with running and fitness. In fact, 72% of women change their exercise routines in winter due to safety concerns. In this episode, Zaira, Evie and Jaz dive into the challenges women face when exercising after dark, and share practical tips to stay safe, motivated, and confident through the colder months.

 💬 What’s YOUR top safety or motivation hack for winter training? Drop it in the comments — it might help another runner!

💡 Highlights You Don’t Want to Miss:
00:00 👟 Reflective Clothing & Visibility Hacks for Night Runs
02:20 🌃 Why Women Feel Less Safe Exercising in Winter
05:06 ❄️ Running in the Dark: Risks, Slips & Safety Concerns
06:32 🏃‍♀️ Zaira’s Top Winter Running Hacks & Gear Tips
07:54 🎧 Headphones, Awareness & Location-Sharing Apps
09:23 📲 Using Strava & Garmin for Safety & Route Planning
10:48 🛑 Treadmill Training: Is It Worth It for Winter Runs?
12:40 🎯 Mini Goals & Staying Consistent Through Winter
13:39 🤝 Running Clubs & Safety in Numbers
14:35 🥊 Self-Defence Basics Every Woman Should Know
17:14 🚹 What Men Can Do to Make Women Feel Safer
19:35 🚧 The Reality of Catcalling & Harassment in the UK
23:39 📞 Why Reporting & Speaking Up Matters
25:30 💡 Positive Hacks: TikTok “Boyfriends” & Creative Solutions
25:59 🙌 Final Thoughts: Safety, Confidence & Winter Motivation

🎙️ This week on Uplift Conversations, we’re swapping our usual motivation for a little mischief — sharing our ultimate days from hell! From missed alarms and marathon meltdowns to tech glitches and tragic breakfast fails, we relive the fitness disasters that had us one step away from giving up. 💥

 💬 Ever had your own “day from hell”? Share it in the comments — we’d love to laugh (and cry) with you!

💡 Highlights You Don’t Want to Miss:
00:00 🔥 Welcome to Our Fitness Horror Stories
00:53 😱 Days From Hell Explained – Why We’re Sharing Them
02:26 🐶 Evie’s Nightmare Day: Dogs, No Coffee & Tech Fails
07:32 🏃‍♀️ Zaira’s Long Run From Hell (Banana, Chafing & Chaos)
15:18 ⏰ Jaz’s Trainer Horror Story – Missed Alarms & Double Bookings
18:57 💨 The Gym Demo Gone Wrong (Farts, Fails & Fear)
21:45 🍴 Dinner Disaster & The Worst Pre-Marathon Meal Ever
27:56 💡 Biggest Takeaways – How to Survive Your Worst Day
29:51 📣 Audience Call – Share Your Days From Hell!

🎙️ September feels like the true reset button — and with 100 days left in the year, it’s the perfect time to refocus! In this week’s episode, Zaira, Evie and Jaz unpack why September feels like the real New Year, share their personal goals, and give practical tips for making the last quarter of 2025 count. From marathon training to decluttering wardrobes, we explore how small wins can spark big change. ✨

💡 Highlights You Don’t Want to Miss:
00:00 🔥 September Reset – Why This Month Feels Like a Fresh Start
01:19 🎉 Back-to-School Energy: Why September Feels Like the Real New Year
03:11 🌀 How Do You See the Year? Line, Circle or Grid?
05:15 📆 Why September is the Perfect Time to Reset Goals
06:44 🎯 100 Days Reset: Breaking Goals into Manageable Chunks
07:44 🏃‍♀️ Marathon Goals – Zaira’s Sub-4 Dream and Starting Line Wins
12:31 💪 Training Between Races – Chicago vs. Valencia
14:27 🏃 Evie Becomes a Runner: From Garmin Watch to 10K Plan
17:30 📚 Reading Goals & Swapping Netflix for Books
21:34 ⏳ 100 Days Left in the Year – Why It’s Not Too Late
22:53 🚀 Goal Ideas: From Couch to 5K to Decluttering Your Home
24:40 🧹 Declutter Your Space, Declutter Your Mind
27:07 📖 Reading, Audiobooks & Learning Before Christmas
29:13 ✨ Takeaway Message – It’s Not Too Late to Start

🎙️ This week, we’re tackling one of the biggest struggles for runners and lifters alike: how do you balance strength training with your running without burning out? From marathon prep to VO₂ max challenges, we share the tips, mistakes, and scheduling hacks that make all the difference. 🏋️‍♀️🏃‍♀️

💡 Highlights You Don’t Want to Miss:
00:00 🏋️‍♀️ The #1 Mistake Runners Make with Strength Training
00:53 🤯 Why Balancing Running and Lifting Feels So Hard
01:12 🎙️ Meet Zaira, Evie & Jaz – Runners vs Lifters
02:32 ⚖️ Setting Priorities: Are You a Runner Who Lifts, or a Lifter Who Runs?
03:57 💤 Recovery Matters: DOMS, “OMS,” and Training Around Soreness
05:24 📅 Flexible Training Plans That Actually Work
07:19 🏃‍♀️ Long Runs, Tempo Runs & Fresh Legs: How to Schedule Smart
09:35 💪 Heavy Lifts vs Endless Reps – How Runners Should Strength Train
11:18 🔥 Why Runners Shouldn’t Skip Upper Body & Core Work
13:42 🏃 Long Run Blocks vs Easy Miles: Which Works Best?
16:27 😅 Evie’s VO₂ Max Challenge: Does It Really Work?
20:21 📌 Key Takeaways: When to Run, When to Lift, and When to Rest
21:19 💬 What Are YOU Training For? Share in the Comments!

🎙️ This week, we’re diving into the transformative world of life design! Joined by special guest Lewis Jack, we explore how to break free from autopilot living, uncover your core values, and build a life that truly feels like yours. From finance career burnout to discovering the “second mountain,” Lewis shares how small changes and the courage to ask why can create a ripple effect of growth and fulfilment. 🌱

💡 Highlights You Don’t Want to Miss:
00:00 🔥 From Finance Bro to Life Designer
00:53 🎙️ Meet Lewis Jack & the Concept of Life Design
01:49 🌱 Why Life Design Matters: From Autopilot to Fulfillment
04:27 📊 The Turning Point: Choosing Your Own Direction
07:46 ⛰️ The Second Mountain Analogy: Achievement vs. Fulfillment
10:35 💖 Redefining Love as Growth & Discovering Your Why
12:57 ✈️ Quitting Corporate & Starting Fresh (Portugal Story)
15:22 🗓️ Dream Week, Values & Creating Space for Reflection
19:02 🎯 Infinite Directions vs. Finite Goals
21:44 ❓ The 5–7 Whys: How to Discover Your Core Beliefs
29:07 ⚖️ The Pillars of Life: Building a Balanced Foundation
33:12 📋 The Unhappy List: A Surprising Path to Happiness
38:30 💕 Self-Love Redefined: Encouraging Growth in Yourself
42:16 🌐 Resources & Next Steps (TruePath.me Quiz)
42:45 🙌 Final Takeaway: Keep It Small & Start Growing

Instagram:   / upliftconversations 
Lewis Jack |   / lewisjackc 
Website | https://truepath.me/