Uplift Conversations

🎙️ This week, we’re lifting the lid on gym confidence — that silent barrier stopping so many people from picking up weights or even walking into the weights area. Whether you're brand new to strength training or just feel awkward in unfamiliar gym spaces, this episode is here to reassure, empower, and get you through the door (and over to the squat rack). 💪

💡 Highlights You Don’t Want to Miss:

00:00 💬 Ever Felt Awkward at the Gym? You’re Not Alone
00:53 🧠 Why Confidence Matters More Than Reps
02:04 🏋️‍♀️ Our First-Time Gym Fears (Even as PTs!)
03:26 😬 Still Intimidated After Years? Yep, Same.
04:50 👀 The Truth About People Judging You at the Gym
08:02 📈 Building Gym Confidence One Rep at a Time
08:31 🟡 The Yellow Lever Rule: Game-Changer for Beginners
09:30 🤯 That One Time We Got Unsolicited Gym Advice
11:18 🤷‍♀️ PT Tips: Helpful or Just Trying to Sell?
14:23 💡 They Didn’t Come Out the Womb with Muscles
15:19 💬 That Unspoken Gym Respect You Don’t See
15:48 😱 What Still Intimidates Us Today
17:13 🙄 Why Do Loud Lifters Make Us Want to Run?
19:03 🤝 Gym Etiquette 101 – Sets, Sharing, and Speaking Up
23:00 🔄 How to Pivot Your Plan When Machines Are Taken
25:18 🎒 Gym Bags, Rules & the Dumbest Thing We Got Told Off For
27:10 👯‍♀️ Gym Friends: Supportive or Sabotaging?
28:04 🧾 The Power of a Plan (and Just Asking for Help)
30:37 ❌ Why Your Boyfriend Shouldn’t Be Your Gym Coach
31:36 ✅ Final Tips: Plan, Gear, Timing, and Reps of Confidence

🎙️ This week, we’re diving into the world of gym-style Pilates with Dubai-based instructor Anesti Mano, who went from bodybuilding and strict macros to spine mobility and springs! Whether you’re Pilates-curious, a gym junkie, or just Pilates-petrified, this one’s for you.

💡 Highlights You Don’t Want to Miss:

00:00 💥 Gym vs Pilates? Meet Anesti Mano
01:28 🇬🇷 From Jobless in Greece to Pilates Instructor
02:52 🙄 “Pilates Is for Women” — His First Impressions
03:51 💡 When It Clicked — Feeling the Benefits
04:44 🧘‍♂️ What Is Reformer Pilates (and Why It's Different)
05:40 ⚡ Athletic Reformer Explained: Gym Vibes on a Reformer
07:37 🔁 Classic vs Creative: The Evolution of His Practice
08:37 💪 Can Pilates Build Muscle Like the Gym?
09:37 🌀 100kg Springs?! How Reformer Resistance Works
10:25 ⚖️ Stability, Balance & Strength — The Reformer Challenge
11:17 ⏳ How Long Until You See Results?
12:12 🧩 Why You Shouldn’t Do Just One Thing
14:22 🏋️‍♀️ Is Pilates a Gym Replacement? Pros & Cons
16:24 🌍 Bringing Gym Vibes Pilates to London
17:41 🤔 The Biggest Pilates Misconception That Drives Him Mad
18:35 🌱 Movement Without Judgement — His Inclusive Philosophy
19:08 🦾 Megaformer vs Reformer — What’s the Difference?
20:55 🏠 Home Pilates Tips for Nervous Beginners
22:35 ✅ 3 Beginner Pilates Moves to Try at Home
24:16 🧍‍♂️ Spine Mobility vs Gym Form — The Mindset Shift
26:23 👏 You Don’t Need to Be Flexible to Start Pilates
28:08 🧘‍♂️ “Gym People” in Pilates? Yes Please!
30:30 💛 Making It a Lifestyle — Not a Quick Fix
31:26 🌍 Where to Find Anesti Mano & His Workshops
32:10 📺 Watch Next: Pete’s Pilates Journey & Gym-Pilates Myths

🎙️ This week, we’re talking to Leigh Christina — personal trainer, gym owner, and all-around powerhouse — about her no-filter fitness journey from corporate burnout to bossing her own women-only gym. 💪 From struggling to climb the stairs at work to stepping on stage as a bikini competitor, Leigh opens up about the real highs, lows, and lessons of transforming her life and body — without sugarcoating a thing.

💡 Highlights You Don’t Want to Miss:

00:00 🎙️ From 9–5 to Gym Boss: Meet Leigh Christina

00:53 🏋️‍♀️ Leigh’s Fitness Origin Story – From Unfit to Gym Owner

02:40 🔄 How Boredom Led to a Bikini Competition

04:33 👙 What Even Is Bikini Fitness? (And Why It’s So Intense)

06:24 🧁 Competing While Working Full-Time & The Cake Aftermath

08:41 ⚖️ From Extremes to Balance – A Healthier Coaching Philosophy

10:29 😵 Post-Show Struggles: Binge Eating & Losing Control

12:27 📸 Bikini Prep vs. Photoshoot Prep – What’s the Difference?

14:41 ☠️ The Dark Side of Dehydration, Spray Tans & Stage Makeup

16:27 🚫 Lifting Through Injury – Leigh’s Back Problem & Training Smarter

17:47 🧠 Injured but Not Broken – Staying Motivated When You Can’t Do It All

19:58 🛠️ Building Her Women-Only Gym – The Accidental Business

22:17 👭 Why Women-Only Spaces Matter in Fitness

24:05 💼 From PT to CEO – The Reality of Running a Gym

26:33 🐶 Puppy Pilates & Creative Classes That Actually Bring Joy

27:53 📆 The Power of Planning – How Leigh Manages Her Busy Life

29:20 ⏰ “I Don’t Have Time” – Busting the Biggest Fitness Excuse

31:15 🔁 Mistakes, Mindset & The Advice She’d Give Her Younger Self

33:10 👀 Why Even Coaches Need Coaches – Accountability & Growth

34:29 💡 Lessons from Failure – Hiring, Systems & Growing a Brand

35:52 🧒 “You Own a Gym?!” – What She’d Tell Teenage Leigh

37:44 🎉 Celebrating 4 Years in Business – Against All Odds

🎙️ This week, we’re breaking down one of the most common questions in fitness: How often should you really strength train to see results? From the myth that “more is better” to why rest days actually make you stronger, we’re cutting through the noise in this no-BS chat. 💪

💡 Highlights You Don’t Want to Miss:

00:00 🎙️ How Often Should I Strength Train?

00:53 🏋️‍♀️ Lifting 101 – The Truth About Rest Days

02:06 💪 More Isn’t Always Better – Why Less Can Be More

03:19 🛌 Rest Days = Gains? The Science Explained

04:14 📅 Beginner’s Guide – 2-3 Sessions a Week is Enough

05:14 😖 DOMS – What Soreness Really Means for Your Progress

06:37 🗓️ Training Schedules – Why a 7-Day Week Might Not Work for You

07:50 🤷‍♀️ Is One Session a Week Pointless? Spoiler: No!

08:32 📊 The Sweet Spot – 2-3 Strength Sessions a Week

09:54 🚀 Real-Life Schedules – How We Fit Strength Training into Our Busy Lives

11:17 🍏 Exercise Snacks – How 5-Minute Sessions Can Add Up

12:07 🏡 Home Workouts Count Too – 20 Minutes Can Be Enough

13:06 📅 When Should You Train? (Hint: It’s Not Just Monday!)

14:25 🔀 Upper/Lower Splits vs. Full Body – What’s Best for You?

15:50 💡 Plan A, Plan B – How to Build a Flexible Training Routine

17:18 💥 Optional Sessions – How to Add Extra Without Burnout

18:48 🔑 Why Full Body Training is a Game-Changer

20:51 😂 The Bench Press Fail Story You Don’t Want to Miss

🎙️This week, we’re getting real about something most women don’t talk about enough — pelvic health. We’re joined by brilliant women’s physiotherapist Chloe Stevens to break the taboo around leaking, painful sex, and what your core strength has to do with your bladder. 💬 From trampolines to marathon training, this conversation is eye-opening, relatable, and packed with practical advice.

💡 Highlights You Don’t Want to Miss:

00:00 🎙️ Is It Normal to Pee When You Jump?

01:17 🧠 Shame, Myths & the Patriarchal Medical System

02:44 🤫 Why Women Don’t Talk About Pelvic Health

04:02 ⚠️ Common ≠ Normal – The Trampoline Story

05:27 🧒 Teenagers, Leaks & the “Just in Case Wee” Myth

07:21 🚽 Childhood Habits That Shape Adult Bladder Issues

09:12 💡 Estrogen, Periods & Teenage Leaking Explained

11:22 💧 Why Not Drinking Water Makes It Worse

12:40 🥗 Pelvic Floor Nutrition: Fiber, Gut Health & Triggers

14:46 🚶‍♀️ How Walking (Yes, Walking!) Helps Your Pelvic Floor

16:05 🧪 Pelvic Health Supplements: Do They Actually Work?

17:00 💪 Pelvic Floor 101 – How to Train “Down There”

19:19 🍑 Why Strong Glutes Support a Stronger Pelvic Floor

21:00 🩲 Do You Have a Pelvic Health Issue? Signs to Watch

23:12 😣 Painful Sex, Prolapse & Other Taboo Topics

24:57 🔄 Tight vs. Non-Relaxing Pelvic Floors Explained

27:53 ⛔ The Problem with Always Holding Your Pee

30:13 🏃‍♀️ Runners & Leaking: Stride, Tension & Tips

32:00 📏 “Tits Over Toes” – A Game-Changer for Posture

33:23 ⚡ Functional Training > Sitting Kegels

34:18 🛋️ What Actually Happens at a Pelvic Health Appointment

36:40 🧘 Consent, Comfort & Feeling Safe in the Clinic

38:29 🙅‍♀️ Stop Apologising for Your Body

40:50 💬 Final Message – No Shame, No Guilt, Get Help

🎙️ This week on Uplift Conversations, we’re cutting through the confusion around reps, sets, and rest to answer one of the most-Googled fitness questions: How many reps should I actually be doing? Whether you’re lifting to get stronger, build muscle, or just not feel completely lost at the gym — this episode is your go-to guide! 💪

💡 Highlights You Don’t Want to Miss:

00:00 🎙️ Welcome Back to Uplift Conversations – Let’s Talk Reps!
00:39 🤯 Reps, Sets & Rest – What Do These Terms Actually Mean?
03:03 💥 Strength, Hypertrophy, Endurance – What’s the Difference?
04:14 🧠 Muscle Growth Myths – Why the Lines Between Rep Ranges Are Blurry
05:49 🎥 Testing Our 10 Rep Max – Here's What Happened!
07:17 💡 Underestimating Your Strength – Are You Lifting Too Light?
08:44 💪 Training to Failure – What It Really Means
09:51 🧪 Why It Should Feel Hard – The Science Behind Gains
10:50 🔄 What Is a Superset? And Should You Do Them?
13:07 🧘‍♀️ RPE vs RIR – Mastering Intensity Without a Coach
14:57 📊 Ideal RPE Range – How Hard Should Your Workouts Feel?
16:00 😬 Why Fear Holds You Back from Real Progress
17:26 🚫 The 5kg Dumbbell Trap – Stop Grabbing the Same Weights!
18:49 🧠 Skill-Specific Strength – Why Some Lifts Feel Impossible
20:03 ⏱️ How Long Should You Rest Between Sets? (And Why It Matters)
21:57 🏃‍♀️ Burpees, Burnout & When to Stop – Endurance vs Strength
23:37 ⚖️ Why Beginners Should Avoid Heavy Lifting (For Now)
25:28 ✅ Beginner Program Template – Reps, Sets & Rest Made Simple
28:05 🧱 Building Strength Goals – What Should You Be Aiming For?
30:13 🌀 Training Variety = Long-Term Progress – Playing With Reps
31:07 ❓ What’s a Good Goal for Lifting? Let’s Talk Targets
32:38 😂 The Chaos of Programming – Odd Numbers, Even Opinions
33:34 ✨ Final Tips – Work Hard, Lift Smart, and Keep It Fun!

🎙️ This week, Jaz takes us through her incredible journey of opening Uplift, a small, non-intimidating strength training gym in Wandsworth, at just 24 years old! From early days as a personal trainer to navigating the complex world of business ownership, Jaz shares the highs, lows, and everything in between of starting her own gym. 💪

💡 Highlights You Don’t Want to Miss:

00:00 🏋️‍♀️ Opening My Gym at 24 – Jaz’s Entrepreneurial Journey Begins

02:12 🚀 From PT to Gym Owner – The Leap That Changed Everything

03:57 🏠 Finding the Right Space – How I Secured My Gym Location

06:19 💼 Business Lessons – How Owning a Gym Is a Reflection of You

08:42 📈 Overcoming the Fear – Taking the Financial Plunge into Business Ownership

11:29 💡 Why Business Coaching Was a Game-Changer for Me

13:21 💸 Crunching the Numbers – The Financial Reality of Running a Gym

16:31 🔑 Key Insights on Branding – Creating Uplift's Non-Intimidating Vibe

19:40 🏅 Opening Day Nerves – What It Was Like on the First Day of Uplift

22:12 💬 The Power of Personal Connections – Why Community Is Key to Uplift's Success

25:47 💥 Marketing the Gym – How I Used Social Media to Grow Uplift

29:24 🔑 Lessons Learned – What I Would Do Differently in My Gym Business

33:29 🧠 The Future of Uplift – What’s Next for My Gym and Business Growth

36:24 🚺 The Struggles of Being a Woman in Business – Overcoming Gender Barriers

39:43 💡 Top Tips for Aspiring Entrepreneurs – Advice for Women Starting Their Own Gym

41:46 🛑 Hidden Costs of Owning a Gym – The Unexpected Expenses You Don’t See Coming

🎙️ This week, we're diving into the excitement and challenges of the iconic London Marathon, with a special focus on how it captures the spirit of community and personal triumph! Join us as we chat with Zaira, an experienced marathon runner, to break down everything you need to know about this legendary race. 🏅

💡 Highlights You Don’t Want to Miss:

00:00 🏃‍♀️ Dive into the London Marathon: Why It’s So Iconic
00:47 🎯 London Marathon World Record Attempts: Fun Facts
04:04 📜 A Brief History: When Did the London Marathon Start?
05:31 📊 Mind-Blowing Stats: London Marathon Growth Over Time
06:51 🏅 The London Marathon Effect: Why Spectators Get Hooked
07:43 🌍 The Six World Marathon Majors: Explained
09:32 🏆 How to Enter the London Marathon: From Elite to Ballot
10:02 ⏱️ Championship & Good For Age Entries: What You Need to Know
11:59 🎟️ The Ballot System: Your Chances Explained
12:55 💖 Running for Charity: How It Works
15:47 📣 Crowd Support: Why London’s Energy Is Unmatched
16:44 🎧 Headphones or No Headphones? Soaking in the Atmosphere
18:08 🙌 Remember: 99% of People Will Never Do This
18:37 🥜 Training Tips: It involves Peanut Butter
20:32 🦿 Dave’s World Record Attempt: Running on Crutches!
21:53 🎥 Throwback: How to Conquer Your First Marathon
22:22 🏅 Virtual London Marathon: How It Works
24:52 🏃‍♀️ Will Evie Run Her First Marathon?! Stay Tuned

🎙️ This week, we're starting our series of episodes breaking down the basics of strength training! Join Jaz, Evie and Zaira as they debunk myths, share personal journeys, and reveal why lifting weights is about way more than just looking good. Get ready to be inspired to transform your life, one rep at a time! 💪

💡 Highlights You Don’t Want to Miss:

00:00 🏋️‍♀️ Why Strength Training Is a Game-Changer for Women

00:29 💪 What Is the Strength Series? Meet Your Hosts

01:16 🔥 From Aesthetic Goals to Functional Strength

02:43 🧠 Mindset Shift: Why We Really Lift

04:10 🎯 The Simple Power of “You vs the Barbell”

05:20 😂 Supermarket Squats & Real-Life Strength Wins

05:50 📊 Surprising Stats: Bone Health, Muscle Loss & More

07:14 🧘‍♀️ Lifting and Mental Health: The 55% Depression Drop

08:38 🚀 Confidence Gains That Spill Into Real Life

09:59 🍗 Strength Training vs Genetics: Who’s in Control?

10:53 💀 “Harder to Kill”: Lifting & Longevity

11:52 💃 From Body Image to Badass Energy

13:15 🧍‍♀️ Injury Recovery & Confidence Through Strength

14:13 😬 “But I Don’t Want to Get Bulky!”

15:37 🍗 Chicken, Abs & Hollywood: The Myth of Accidental Muscle

16:35 🌟 Changing the Narrative Around Strength & Femininity

18:35 📉 Why Cardio Isn’t Enough (But Still Important!)

20:03 🔁 Strength Training Complements Every Fitness Goal

20:57 🕒 “No Time” to Train? Think Again.

22:23 🏠 Start Small: At-Home Lifting & Strength Snacks

22:52 🔚 What’s Next: Movements That Actually Work

🎙️ This week, we’re diving into the world of fitness trackers – are they actually helping us train smarter, or are we just slaves to the stats? From borderline obsessions with Garmin and Strava to sleep hacks and dodgy recovery scores, we’re spilling the tea on the tech that claims to know our bodies better than we do. 📱⌚️

💡 Highlights You Don’t Want to Miss:

00:00 🎧 Can You Trust Your Fitness Tracker? Let’s Talk…

01:00 ⌚️ Garmin Obsession: Would You Delay a Run for a Dead Battery?

02:24 🏃‍♀️ Running Without Tech – Could You Do It?

03:20 🔋 The Data Addiction – Why We Rely on Our Watches

04:44 📱 If It’s Not on Strava, Did It Even Happen?

05:10 📊 Fitbit vs Apple Watch – Too Much Info or Just Enough?

06:36 🧠 Information Overload – When Fitness Stats Get Confusing

07:35 🌬️ Blood Oxygen, Altitude & Training – What the Numbers Actually Mean

08:32 💤 Whoop’s Sleep Tracking – Is It Worth It?

09:49 🧪 Strain, Recovery, & Ice Baths – Do They Help or Hype?

11:14 🚨 When Your Tracker Tells You to REST – Do You Listen?

13:05 🔋 Body Battery at 5% – Should You Panic?

14:28 📉 Public Recovery Shaming – Whoop's 1% Walk of Shame

15:25 🏁 Should You Run When You're Not Fully Recovered?

16:20 ❤️‍🔥 RPE vs Heart Rate – Learning to Train Without Obsessing

17:47 🤯 Heart Rate Zones Are Confusing AF – Here's Why

18:17 🔁 Consistency > Accuracy – Why You Should Stick With One Tracker

19:16 🤖 AI Running Coaches – Are They Smarter Than Us?

20:42 📉 The Rule of Thirds – Why Every Run Shouldn’t Feel Amazing

22:05 🏃‍♀️ Planning Runs with AI: Runna vs Garmin

23:33 💍 Aura Rings & Menstrual Tracking – The Next Frontier?

24:31 🍟 How Junk Food Impacts Recovery – A Shocking Insight

25:56 🧬 What Fitness Trackers Still Get Wrong (Especially for Women)

26:26 🚫 Stop Relying on Your Watch – Start Listening to Your Body

27:52 🙌 Final Thoughts & Why Your Behavior Matters More Than Your Stats