Weights & Wine Podcast

This week we're doing something a little different: we're joined by client Cal for the first of a two-part chat, recorded the morning after her big night out (so no wine this time, just a lot of water).

We're talking body confidence: going from Peloton and the treadmill to lifting "big girl weights", why so many of us stick to cardio, and the moment a stranger in a bar poked her arm and said "that's solid".

We get into how confidence can come from within rather than being a front we put on, and what really stops women walking onto the gym floor, from the time juggle to the "boys' weights gym" to going from the boss at work to a beginner at the gym.

Part 2 lands in two weeks.

Links mentioned:

Instagram: @Yourcoach_sian

Facebook Group – Weights, Wine and Women: https://www.facebook.com/groups/1507643340568463/

Sponsor – All Checked Up: https://www.allcheckedup.co.uk

All Checked Up Baker Street clinic (118 Baker Street, London W1U 6TU) – book here: https://bookings.allcheckedup.co.uk/book?location=london-baker-street

Use code 'SIAN5' for 5% discount

Free Baseline Scorecard: https://sian-kva2rcht.scoreapp.com

All my links: linktr.ee/yourcoach_sian

This week we get personal — Sian talks going solo, what drove her to it and what she's genuinely struggling with, and why she believes structure is the secret to hitting your fitness goals (even though what that looks like is different for everyone).

Real client stories on breaking through the barriers, plus some juicy questions straight from the community. Stick around to the end to hear about her intro offer as the city's newest self-employed coach.

Links mentioned:

Instagram: @Yourcoach_sian

Facebook Group – Weights, Wine and Women: https://www.facebook.com/groups/1507643340568463/

Sponsor – All Checked Up: https://www.allcheckedup.co.uk

Going Solo: Six Weeks to Strong (intro offer) – link in bio: linktr.ee/yourcoach_sian

We're talking holidays, weekends, and why they so often undo all our progress — plus the 80/20 framework (and the cheese story behind it), and how to build in a bit of structure without the guilt.

Links mentioned:

Instagram: @Yourcoach_sian

Facebook Group – Weights, Wine and Women: https://www.facebook.com/groups/1507643340568463/

Sponsor – All Checked Up: https://www.allcheckedup.co.uk

Know Your 80% Worksheet: https://drive.google.com/file/d/1E_bJtXtY-UgFeLX7ybuNE12oY40jgCaf/view?usp=sharing

Free Baseline Scorecard: https://sian-kva2rcht.scoreapp.com

Register – "Now You Have the Tools" Webinar (21 August): https://us06web.zoom.us/meeting/register/UaDCIGRcTKOUTG9EwFzOVQ

The Thursday work drinks. The canapé situation. The scales the morning after a holiday. Sound familiar? This week we're keeping it light — and very real — on why your social life and your holidays don't have to keep derailing you.

The scenarios you'll recognise, the questions worth sitting with, and a proper conversation about why it's never really the dinner or the holiday that's the problem — it's what happens in your head afterwards.

31st July at 4pm — join me live for Webinar 2: Master the Social Occasion 🍷
Following Friday at 4pm — Webinar 3: Holidays and Weekends
Both free. Both live. Register via the link below or DM me on Instagram.

Webinar Registration: https://us06web.zoom.us/meeting/register/UaDCIGRcTKOUTG9EwFzOVQ

🔗 Free scorecard: https://sian-kva2rcht.scoreapp.com📸 Instagram: @yourcoach_sian
👥 Facebook community: Weights, Wine and Women with Sian Hill Coaching

Sponsored by All Checked Up — private blood tests and women's health screening, including a Menopause Hormone Test. Clinic in Baker Street, evening and weekend appointments available.
🔗 allcheckedup.co.uk

This week we're talking about your baseline. Not another plan, not another Monday start. Just an honest look at the four areas that actually drive how you feel:

One of them is quietly making everything else harder than it needs to be...and once you know which one, everything gets a lot simpler.

Take the free scorecard and find out which pillar to fix first, then come and join me live on 24th July at 4:30pm for the very first Stronger in the City webinar — Know Your Baseline. Free to attend, link in your scorecard results email.

🔗 Free scorecard: https://sian-kva2rcht.scoreapp.com
📸 Instagram: @yourcoach_sian
👥 Facebook community: Weights, Wine and Women with Sian Hill Coaching

Sponsored by All Checked Up — private blood tests and women's health screening, including a Menopause Hormone Test. Evening and weekend appointments at their London clinic in Baker Street.
🔗 allcheckedup.co.uk

This week we're back into your questions and this episode covers the ones that come up again and again — the real ones that women are actually asking, not the ones we think we should be asking.

We cover what three things to focus on for your brain and body as you get older and why getting these right now is the best investment you can make in your future self, why belly fat feels impossible to shift especially around menopause and what's actually going on, whether it's ever too late to start lifting weights (it's not — and you'll wish you started sooner), whether strength training and menopause is genuinely backed by science or just another trend hijacking your Instagram feed, and why you already know exactly what you should be doing but still can't stick to it — and the one question that changes everything.

Straight answers, no fluff, and a little bit of real talk about future proofing the body you're living in right now.

Today's sponsor: All Checked Up — a UK registered pharmacy offering private blood tests and women's health screening, including a menopause hormone test. Evening and weekend appointments available at their Baker Street clinic, plus home self-collection kits if you can't get in.
👉 allcheckedup.co.uk/london-baker-street

Research referenced in this episode:
👉 University of Exeter — Resistance Training and Menopause Study

Find Sian:
📲 Instagram: @yourcoach_sian
💻 Facebook: Sian Hill Coaching

Summer arrives, our routine loosens, and by September we're feeling like we're starting from scratch.

Sound familiar?

In this episode, we're breaking down exactly how to handle the next three months without falling into all-or-nothing thinking, and without the guilt that usually comes with it.

We cover:

Reframing your goals.

Tackling those social occasions

How to finish the summer strong without a restart.

Simple & Practical.

For every woman who's ever written off three months and wondered why September feels like starting over.

Find me here:📱 Instagram: @yourcoach_sian📘 Facebook: Sian Hill Coaching🔗 Linktree: linktr.ee/SianHillCoaching

Got a question or topic you want covered? DM on Instagram or drop it in the comments.

Episode 3: Your Questions Answered — Blood Pressure, Injury Comebacks, Protein, Running & Motivation

This week we're diving straight into your questions, and there are some brilliant ones in the mix.

We cover how zone two cardio can help bring down blood pressure (and why it's also your best friend for fat loss), how to approach returning to the gym after injury without undoing your recovery, the truth about protein — how much we actually need and the easiest ways to hit it, how to combine strength training with running without one wrecking the other, and the big one — what to do when motivation just isn't showing up.

Oh, and we may have had an unexpected guest drop by mid-episode. Who rang the doorbell? You'll have to tune in to find out.

Real questions, straight answers, no fluff. Because most of the time if one of us is asking it, thousands of us are thinking it.

Got a question for the next Q&A episode? Drop it in the comments or find us on Instagram at @yourcoach_Sian and on my link below.

Links:

Follow & DM on Instagram: @yourcoach_sian

https://www.instagram.com/yourcoach_sian/

or

Contact or Enquire: inktr.ee/SianHillCoaching

A little word on what the Weights & Wine Podcast is about.

Episode 2: The All or Nothing Mindset...and How to Break It

Ever smashed our workouts for three weeks, had one bad day, and then didn't go back for a month? Yeah. We've all been there.

In this episode, we're diving into the all or nothing mindset — what it actually is, why it shows up (especially when we're absolutely nailing everything else in life), and most importantly, how to stop letting it derail our progress.

We're talking practical strategies including planning your messy middle week, the 80/20 rule, the five-minute rule, identity shifts, and why we're officially cancelling the wagon.

Plus, we're tackling your Q&As - How do we bounce back after a few bad weeks, and why does the weekend always seem to undo everything we've worked for?

Consistency is a skill. And we can all learn it.