🎙️ Ever had a small frustration ruin your entire day? Whether it’s a spilled coffee or a snarky email, we’ve all been there. But what if you could stop that cycle and turn things around? Today, we’re sharing the mindset shifts that help us stay positive, productive, and in control. ✨

▪️ Eat the Frog – The productivity hack that makes the rest of your day easier. 🐸
▪️ Rewriting Your Story – How to reframe challenges and take back control. ✍️
▪️ Drawing a Line Under It – The power of resetting your mindset at any point.
▪️ Perspective Hacks – "Will this matter in 5 years?" (Spoiler: Probably not.)
▪️ The "Victim to Creator" Mindset Shift – Stop waiting for change & start creating it.

💬 What’s your best tip for turning a bad day around? Let’s share our strategies in the comments! 👇

And if you’ve heard of the frog tip before - you know what to do! 🐸

📌 If you love mindset and self-improvement content, hit that subscribe button 🔔 and join us for weekly episodes on building a better life! 🚀

💡 Highlights You Don’t Want to Miss:

00:00 Introduction: “If you had a bad day…”
00:29 Sharing our best tips on turning a bad day around
00:53 Tip #1: Control the Controllables
02:19 Tip #2: Eat the Frog
05:37 Tip #3: Draw a Line
07:02 Tip #4: Rewrite Your Own Story
09:28 Tip #5: "Did Anyone Die Though?"
10:46 Tip #6: Journaling & Gratitude prompts
12:32 Tip #7: Identify the Root of the Problem
13:32 Tip #8: Don’t Give Power to the Wrong Things
14:32 Tip #9: The 100 Happy Days Challenge
16:25 Tip #10: Moving from Victim to Creator Mindset
21:02 Tip #11: The Power of Zero Tolerance
21:53 Final thoughts: Everyone is in Their Own Head!

🚀 TED Talks

There's more to life than being happy | Emily Esfahani Smith | TED

https://www.youtube.com/watch?v=y9Trdafp83U

The Power of Zero Tolerance | Isabelle Mercier | TEDxStanleyPark

https://www.youtube.com/watch?v=--mY5ruEhqI

🎙️ This week, we’re tackling recovery—because smashing your workouts is only half the battle! From DOMS to under-recovering, we cover everything you need to bounce back stronger. 💪

We discuss:

• Active vs. Passive Recovery – What actually works?
• DOMS & Muscle Soreness – Why you feel like you’ve been hit by a truck after leg day. 🚚
• Overtraining vs. Under-Recovering – Are you actually doing too much?
• The Role of Sleep – How deep sleep fuels muscle repair and performance. 😴
• Science-Backed Recovery Hacks – Compression gear, foam rolling, nutrition, and more!
• Why 'Recovery Runs' Might Be a Myth – 15K isn’t recovery for everyone! 🏃‍♀️
• Massage, Blood Flow & The Art of Not Being Stiff Forever – Yes, it’s a thing.

💡 Highlights You Don’t Want to Miss:

00:00 The Importance of Active Recovery

03:03 Understanding Muscle Soreness and Recovery Techniques

06:09 Sleep: The Foundation of Recovery

08:50 Nutrition's Role in Recovery

11:54 Active Recovery vs. Passive Recovery

14:58 The Science Behind Recovery

18:05 Final Thoughts on Recovery Strategies

🎙️This week on Uplift Conversations, we're exploring the fascinating world of hypnotherapy with clinical hypnotherapist Georgina Smalldridge! 🤯✨ We unravel the myths and misconceptions surrounding hypnosis, moving beyond the stage performances to discover its true evidence-based practices.

We discuss what hypnotherapy REALLY is and how it can be a powerful tool for unlocking your mind's potential for positive change. Georgie explains how she uses a clinical CBT-based approach, integrating mindfulness and other techniques to help clients with stress, anxiety, phobias, habit change, and much more. 🧠💭

Where to find Georgie! Instagram: @unitywellbeingtherapy

📚Book Recs: 👇
➡️ You Are a Badass | How to Stop Doubting Your Greatness and Start Living an Awesome Life: Embrace self care with one of the world's most fun self help books
By Jen Sincero
➡️ You Are the Placebo: Making Your Mind Matter
By Dr. Joe Dispenza

💡 Highlights You Don’t Want to Miss:
00:00 Introduction to Hypnotherapy
05:45 The Role of CBT in Hypnotherapy
09:34 Common Issues Addressed by Hypnotherapy
10:58 The Impact of the Pandemic on Mental Health
12:53 Demographics and Effectiveness of Hypnotherapy
13:42 Understanding Phobias and Their Impact
15:13 The Process of Systematic Desensitization
17:02 Coping Mechanisms and Real-Life Practice
19:03 Exploring Personal Fears and Hypnotherapy Solutions
20:04 The Role of Imagination in Hypnotherapy
22:00 Addressing Skepticism and Building Trust
25:27 The Science Behind Hypnotherapy
27:30 Using Hypnotherapy for Proactive Goal Achievement
28:28 Harnessing Hypnosis for Self-Improvement
30:09 The Mind-Body Connection and IBS
32:49 Understanding the Gut-Brain Connection
34:14 Manifestation and the Law of Attraction
36:59 The Power of Belief and Action
39:50 Jim Carrey's Manifestation Story
40:41 Resources for Further Learning

🎙️This week on Uplift Conversations, we're talking all things injury and recovery with physio Josh Sainsbury! 🏃‍♀️🏋️

We cover the most common running and gym injuries, and how to treat them, including why so many people experience lower back pain. Josh also explains when to see a physio, and how they can help with prevention as well as treatment.

We discuss how to avoid injuries, with advice on listening to your body, building up training slowly, and varying your movement patterns. Josh also shares his thoughts on trending fitness fads and social media exercise tips.

Finally, we ask Josh for his number one piece of advice - listen to your body! If you're feeling stiff, tight, uncomfortable or sore, it's time to take a break.

Ps: Sometime we use acronyms and we try to explain them during the pod, but for the times when we may forget... here it goes!

➡️ DOMS - Delayed onset muscle soreness, the pain you feel post workout!
➡️ RPE - Rate of Perceived Exertion, a scale to measure how hard you're working out. How you feel physically and mentally during exercise.

💬 Drop a comment below! What's the worst injury you've ever had while training, and how did you recover? Let’s help each other stay strong and injury-free! 💪 💬

💡 Highlights You Don’t Want to Miss:
00:00 Introduction to Injury Prevention and Recovery
03:01 Common Gym and Running Injuries
06:05 When to See a Physiotherapist
09:09 Proactive Injury Prevention Strategies
11:48 Understanding Biomechanics and Training Load
14:52 The Importance of Technique in Injury Prevention
18:03 Managing Overhead Movements and Shoulder Health
20:59 Empowering Patients Through Education
24:01 The Role of Anatomy in Injury Risk
30:51 The Effectiveness of Foam Rolling
33:54 Listening to Your Body During Training
37:06 Training Frequency and Intensity Guidelines
40:11 Emerging Trends in Sports and Injuries
42:12 Advice for New Gym Goers
49:10 Returning to Training After a Break
51:10 Debunking Fitness Myths and Misconceptions

🎙️ This week, we’re talking BOOKS. 📚✨ But not just any books—the ones that changed our lives. From self-development to fiction that shifted our perspectives, we’re sharing the must-reads that made us think, grow, and maybe even cry a little.

Evie breaks down the game-changing habits from Atomic Habits (seriously, why does no one talk about how hard it is to ACTUALLY remember to take creatine?). Zaira takes us inside the world of elite female runners with Good for a Girl, exposing the struggles, pressures, and triumphs of women in sport. And Jaz gives us the ultimate throwback with How to Win Friends and Influence People—aka, the social skills bible that should be required reading.

We’re chatting about productivity, motivation, and the unexpected lessons hiding in books you might’ve totally overlooked. Plus, Evie reveals the one book that got her back into reading… and led to her finishing 63 books last year?! 🤯

If you love a good book recommendation (or just want to sound really smart at brunch), this one’s for you. 😉

Drop your favourite life-changing read in the comments—we’re always looking for our next obsession! 🎧📖✨

💬 Comment below: Which of these books have you read, and which one are you adding to your list? Drop your thoughts below! 📚💬

💡 Highlights You Don’t Want to Miss:
00:00 Impactful Books in Self-Development and Fitness
00:45 Good for a Girl: The Fight for Equality in Running and Sport
06:18 Exploring 'Atomic Habits' by James Clear
09:14 The Power of People Skills: 'How to Win Friends and Influence People'
13:12 Arnold Schwarzenegger's 'Be Useful' and Life Lessons
18:33 The Alchemist: A Journey of Self-Discovery
20:20 Top Five Regrets of the Dying: Lessons on Life
24:52 Embracing Solitude: 'Alonement' by Francesca Spector
29:35 The Magic of Harry Potter and Its Lasting Influence
32:39 Essentialism: Doing Less but Better

🎙️ This week we are joined by the fabulous Georgia from Georgia Daly Fitness! We delve into all things fat loss, especially for those of us who LOVE good food (hello, carbs 🙋‍♀️). Georgia shares her inspiring journey of qualifying for the London Marathon through the Good for Age category (what even is that?!) and how she balances a fat loss phase with marathon training.

We’re debunking nutrition myths, chatting about sustainable fat loss (no crash diets here!), and sharing tips on protein, meal timing, and how to ACTUALLY track your calories. Plus, we get REAL about those pesky running cravings and why you can't outrun a bad diet. 😂

Get ready to be uplifted and informed! Hit that subscribe button if you enjoyed listening to today's conversation!

👉 Subscribe now and hit the notification bell to hear more uplifting conversations. Go from I can’t to I will 💪

💬 Comment below: Anything fat loss related we didn’t answer? Pop your questions below!

💡 Highlights You Don’t Want to Miss:
00:00 Introduction to Georgia Daly Fitness
02:00 Understanding the Good for Age Marathon Qualification
04:58 Navigating the Fat Loss Conversation
07:55 Fat Loss Strategies for Foodies
10:11 Balancing Fat Loss with Running Goals
12:03 The Importance of Protein in Diet
15:05 Debunking Protein Myths and Marketing
20:01 Meal Timing and Its Impact on Fat Loss
26:19 Navigating Fasting and Lifestyle Adjustments
27:25 Understanding Caloric Deficits for Fat Loss
30:20 Tracking and Measuring for Success
34:29 The Myth of Outrunning a Bad Diet
40:16 Finding Balance: Compromise vs. Sacrifice
45:58 Sustainable Fat Loss: The Long Game

🎙️ Gym intimidation got you down? We've all been there! 😅 Join us as we chat about overcoming gym fears and share our best tips for getting started. From finding the right gym to conquering those intimidating machines, we've got you covered. 💪 Plus, we'll spill some hilarious gym stories along the way! Like why do boys go to the gym at 5pm on a Saturday night 🤔 Hit that play button and let's get started on your fitness journey together! 🎉

👉 Subscribe now and hit the notification bell to hear more uplifting conversations. Go from I can’t to I will 💪

💬 Comment below: Have you started the gym this year? How are you getting on? Any questions - drop them below!

💡 Highlights You Don’t Want to Miss:
00:00 Introduction to Uplift Conversations
01:03 Evie's Journey: From Beginner to Expert
03:57 The Importance of Starting at Your Own Pace
07:09 Overcoming Gym Intimidation
09:59 Understanding Movement Patterns and Newbie Gains
11:30 The Challenge of Gaining Muscle
15:12 Navigating the Gym Environment
18:00 Finding the Right Gym
21:12 Structuring Your Workout for Success
24:40 Starting Your Fitness Journey
25:09 Mastering Technique and Breathing
26:05 The Importance of Tempo in Workouts
27:13 Quality of Life Through Fitness
28:10 Overcoming Gym Anxiety
29:29 Learning Proper Form and Technique
30:52 Utilizing Online Resources for Learning
32:11 Building Confidence in the Gym
33:03 Creating a Comfortable Gym Environment
34:49 Choosing the Right Gear for Success
36:20 Final Thoughts for Newbies

🎙️ Ever thought about running a marathon but felt overwhelmed by the challenge? In this episode, we take you on an inspiring and relatable journey into the highs, lows, and quirks of marathon running. Perfect for runners, fitness enthusiasts, and anyone looking to crush their goals, this second episode delivers actionable tips, heartfelt stories, and plenty of laughs.

🏃‍♀️ Whether you're training for your first marathon or looking to rekindle your love for running, this episode is packed with expert advice and motivational stories to keep you moving forward.

👉 Subscribe now and hit the notification bell to get ready to hit your stride!
💬 Comment below: Are you planning to run a marathon soon? If so, which one? And what’s your biggest fear or challenge about running your first marathon?

#marathontraining #beginnerrunners #marathonmotivation #runningtips #endurancerunning #fitnesspodcast #nutritionforrunners #mentalstrategiesformarathoners #marathongeartips #achievingfitnessgoals

💡 Highlights You Don’t Want to Miss:

00:00 Revamping Uplift Conversations
00:40 The dread of running a first marathon
01:08 The Marathon Journey Begins
01:35 The quirkiness of a wine marathon
02:50 Training Insights and Mental Strategies
05:31 Positive Peer Pressure and Community Motivation
09:03 Nutrition and Hydration Essentials
10:51 “Runner’s girl math” Breaking Down Long Runs
13:10  “21K is Not Halfway”
14:06 The Famous "Wall", complete with crying and cramps
17:08 What’s the best marathon?
20:03 “Don’t Wear Anything New on Race Day”
21:59 Bone-Conducting Headphones, what are they?
25:49 Can Anyone Run a Marathon?
29:21 The perks of every run being a PB

You may notice a rebrand!!!! Welcome back

In this premiere episode, we’re sharing proven strategies to crush your 2025 goals—from building habits that stick to shifting your mindset for success. Whether you're focused on improving your fitness, growing your business, or elevating your life, this episode is packed with actionable insights!

What You’ll Learn:
💡 How to set goals you’ll actually achieve
💪 Building habits that last + overcoming setbacks
🌟 Aligning your identity with your values for success
🏃‍♀️ Endurance training tips + process planning
🧠 Mindset shift: The Gain vs. The Gap
👯‍♀️ Accountability hacks + benefits of community
Join us as we share personal stories, expert tips, and motivation to help you stay consistent and committed to your 2025 goals.
💬 Comment below: What’s your #1 goal for 2025?
📌 Don’t forget to like, subscribe, and hit the notification bell to join the Uplift Conversations journey. Let’s crush those goals together!

#FitnessGoals #GoalSetting2025 #MindsetMatters #WellnessJourney #PersonalDevelopment #WomenInBusiness

Chapters

00:00 Introductions to Uplift Conversations
01:27 Setting goals for the new year
04:45 The importance of process goals
09:04 Building habits and overcoming challenges
13:18 Identity and values in goal setting
17:07 Practical tips for staying committed
20:54 Some of our 2025 goals: Endurance running
25:12 Setting goals and process planning
27:35 The importance of consistency
30:25 Understanding Commitment vs Goals
32:22 Micro goals and building habits
35:40 Mindset: Overcoming emotional barriers in training
39:00 Living in The Gain vs The Gap
42:23 Accountability and community support

• - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 

Excited to be joined by my lovely friend Georgia today who specialises in all things fat loss! This episode will empower you with the tools and know-how to achieve your fat loss goal

We discuss:

• Is it possible to lose fat and enjoy being a foodie?
• ⁠⁠What do we need to be prepared to sacrifice if we want to lose fat?
• Should fat loss be sustainable? 
• ⁠⁠Is tracking essential? 
• Where does tracking often go wrong for people?
• ⁠⁠Most common mistakes you see clients make 
• Best takeaway tip 

Thanks so much to @georgiadalyfitness for this! 
Find us at @upliftwandsworth @jazlifts