Uplift Conversations

🎙️Where’s the line between dedication and obsession when it comes to fitness? 🏋️‍♀️💭 If you’ve ever been told you’re “too into the gym” or felt guilty for skipping a workout, this episode is for you. This week we’re diving into the mindset shifts, societal expectations, and personal experiences that shape how we view commitment to training.

🚀 From sacrificing social events for workouts to feeling like you “have” to train every day, we’re unpacking the grey areas of fitness culture—because while consistency is key, so is balance.

💡 In This Episode:
 ▪️ The Thin Line Between Dedication & Obsession – When does passion become unhealthy? 🤔
 ▪️ Fitness & Identity – Are you putting all your self-worth into training? 💪🏽
 ▪️ Hustle Culture vs. Longevity – Why your body (and mind) need rest too. 🧘‍♀️
 ▪️ Gym Guilt & Social Pressures – Feeling bad for skipping workouts? Let’s talk about it.
 ▪️ Sustainable Fitness Goals – How to train hard without burning out.

💬 Have you ever been called obsessed with fitness? How do you personally define balance? Drop your thoughts in the comments—we want to hear from you! 👇

💡 Highlights You Don’t Want to Miss:

00:00 🎧 Passion or Obsession? The Fine Line in Fitness

00:19 💬 Meet the Hosts: Jaz, Evie & Zaira on Fitness & Balance

00:49 🧠 Is Skipping a Night Out Obsession or Dedication?

01:41 🍻 Social Life vs Training: Can You Really Have Both?

02:36 🪜 Life Pillars & Avoiding the “All Eggs in One Basket” Trap

03:26 😣 Injuries, Identity & the Danger of Over-Attachment

03:56 💪 Flexibility in Fitness: Passionate, Not Possessed

05:24 📸 Is It Passion or Pressure? When Content Creation Dictates Training

06:20 🏆 Are Elite Athletes Just "Productively Obsessed"?

07:18 😂 “They Will Tell You”: The Marathoner Stereotype

08:18 🧘‍♀️ From Burnout to Balance: Lessons from Injury

09:44 🏃‍♀️ Do Your Friends Shape Your Fitness Habits?

11:13 👯‍♀️ The Power of Like-Minded Communities

12:08 🚩 Fitness Red Flags: Guilt, Punishment & Anxiety

14:31 ⏸️ Skipping Runs & Lifting Sessions Without the Guilt

15:55 🔁 Rewriting the Plan: Listening to Your Body

16:24 ⚠️ Training Through Injury: Where’s the Line?

18:03 🤯 Obsession vs Delusion: A Dangerous Combo

18:29 ⚖️ Don’t Demonize Dedication—Just Find the Balance

19:28 🧘 70% Rule: Why You Don’t Have to Be Perfect

19:57 💤 Respect the Rest Day—It’s Training Too!

20:24 📺 Watch Next: Zaira’s Marathon Masterclass

🎙️ This week, we’re diving into what it really means to move abroad—because it’s not just about visas and packing suitcases! From culture shock to finding a sense of belonging, we’re unpacking the highs, lows, and unexpected challenges of starting fresh in a new country. 🌍✈️

▪️ Culture Shock & Identity Shifts – When your expectations don’t match reality. 🤯
▪️ Language Barriers & Brain Overload – Why your head literally hurts from translating everything. 🧠💥
▪️ Loneliness & Making Friends – The struggle of building a new life from scratch.
▪️ Unexpected Struggles – From awkward hand gestures to completely misreading social cues. 🙃
▪️ Feeling ‘In Between’ Two Worlds – Am I still Brazilian? Am I British? Or am I somewhere in the middle? 🤷‍♀️
▪️ The Moment I Realised I Wasn’t Going Back – How a ‘temporary’ move turned into a new home.

💬 Have you ever moved abroad or started over somewhere new? What was the hardest part for you? Drop your stories in the comments—we want to hear them! 👇

⬇️ Let’s build a space where we can share, learn, and support each other through big life changes! 💙✨

📌 Love hearing real, unfiltered stories? Hit that subscribe button 🔔 and join us for more deep dives into life, growth, and making bold moves! 🚀

💡 Highlights You Don’t Want to Miss:

00:00 🇧🇷 From Brazil to London: Zaira’s Wild First Day Abroad

00:29 🛂 Detained at Immigration?! Starting Over in a New Country

01:59 🧳 Culture Shock: What No One Tells You About Moving Abroad

03:45 💭 “I Was Only Meant to Stay for 2 Years...” – Life Had Other Plans

04:42 ❄️ Landing in Winter London After 40°C in Rio (Reality Check!)

05:38 🧠 Losing My Voice: The Unexpected Language Barrier

06:52 😵‍💫 Headaches, Translation Fatigue & the Pain of Fitting In

07:50 🔄 Breaking Comfort Zones: Why I Stopped Speaking Portuguese

08:45 👯‍♀️ Learning English Through Flatmates, Not Textbooks

10:02 🫣 Pub Fails & Hand Gesture Disasters – Lost in Translation

11:29 🧍‍♀️Lonely in London: The Hardest Part of Starting Over

13:24 💔 Anxiety, Depression & Escaping a Toxic Relationship

14:18 🏃‍♀️ Finding Healing Through Running & New Friendships

15:17 🇬🇧 Becoming British: The Emotional Citizenship Ceremony

17:13 🌴 What I Miss About Brazil (Hint: Not the 40°C Heat!)

18:38 🤝 Just Hanging Out? The Brazilian Way of Connecting

19:29 🧠 My Brain Thinks in English Now – Identity in Two Cultures

19:56 ✨ Scared to Start Over? Here’s What I’d Tell You

21:25 🕰️ “I’ll Only Be Here 2 Years” – 17 Years Later...

23:42 👟 How to Make Friends as an Adult (Start with Running!)

24:40 🎙️ Why This Podcast Exists: Sharing Stories That Matter

🎙️In this week's episode, we’re talking about pushing boundaries and stepping out of your comfort zone—literally! Jaz shares the story of how she signed her mum up for a Hyrox competition with just three days' notice, and how they both navigated the challenges together. From last-minute training to the surprises of a high-intensity competition, it's a journey of perseverance, growth, and family support.

▪️ The Power of Stepping Outside Your Comfort Zone – Why saying "yes" to challenges can transform you.
▪️ The Hyrox Experience – What happens when you dive into a competition with zero prep time!
▪️ Family Support – How Jaz's mum rose to the challenge and showed up strong 💪
▪️ Unexpected Lessons – What they learned about themselves and each other throughout the process.
▪️ The Importance of Resilience – How you can push through even when you're not fully ready.

📌 If you love fitness, family stories, and the power of doing hard things, hit that subscribe button! 🔔

💬 Comment below: 💬 Ever pushed yourself or someone close to you into a challenge last-minute? What did you learn? Drop a comment below – we want to hear from you!

💡 Highlights You Don’t Want to Miss:
00:00 🔥 Convincing My Mum to Do a Hyrox in 3 Days!
00:29 💪 What Is Hyrox? The Fitness Challenge Taking Over Social Media
01:47 🏃‍♀️ How My Mum Trained (or Didn’t!) for Hyrox
02:40 🤯 She Said YES Without Knowing What Hyrox Was!
03:35 💸 Is Hyrox Worth It? The Surprising Cost Compared to a Marathon
05:29 🏋️‍♂️ Hyrox Explained: Running + Strength Challenge
06:54 🚀 How We Split the Workouts – Can You Handle It?
07:44 ⏳ 3 Days to Prepare: How We Made It Work
09:05 🎯 How Running Gives You an Edge in Hyrox
10:52 😱 Surviving the Race: My Mum’s First Ever Fitness Event!
12:47 🏆 Post-Race Recovery: Was It Worth It?
14:36 😂 The Funniest Moments from Our Hyrox Experience
16:57 📈 Should You Try Hyrox? How to Train & Prepare
19:22 🎯 How to Get Started with Hyrox – Even If You’re a Beginner
26:43 📢 Your Questions Answered! Comment Below 👇

🎙️ This week, we’re diving into the world of running clubs, breaking down the barriers that make them feel intimidating!

From marathon mishaps to the power of community, we chat with Chris & Carl from Pub Run Club about why running is for everyone - even if you think you’re “not a runner”. 🏃‍♀️

▪️ The Truth About Running Clubs – Why they’re NOT just for elite athletes
▪️ Running for Charity – How a casual Thursday night run has raised thousands 💰
▪️ Marathon Mayhem – The wildest ‘not-quite-official’ marathon story you’ll ever hear 🤯
▪️ Why Running Feels So Hard – The mental game behind long distances
▪️ Social Running = Better Running – How making friends can make you faster!
▪️ The Pub Factor – Why finishing a run with a pint might be the secret to sticking with it 🍻

📌 Love fitness, running, and good vibes? Subscribe and join our community! 🔔

💬 Ever felt too intimidated to join a running club? Or have you found a club that changed the game for you? Drop a comment below - we’d love to hear your story!

💡 Highlights You Don’t Want to Miss:

00:00 Introduction to the Pub Run Club

03:59 The Journey of Running and Community Building

12:04 Overcoming Challenges in Marathons

17:52 The Importance of Charity in Running

22:02 Personal Running Journeys and Injuries

24:26 Preparing for the London Landmarks Half-Marathon

25:24 Inclusivity in Running Clubs

26:31 The Role of Social Media in Running

28:03 Creating an All-Inclusive Running Environment

30:00 The Importance of Community in Running

32:50 The Social Aspect of Running Clubs

35:04 Innovative Running Events and Ideas

39:11 Future Plans and Collaborations

43:08 Encouragement for New Runners

Instagram: @thepubrunclub @upliftconversations

🎙️ 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