& Bloom Unfiltered

Emma Regan
  • 0,0 (0)
  • FITNESS

& Bloom Unfiltered is the podcast where women’s health finally makes sense.Hosted by Emma Regan, Laura Fitzpatrick and the coaching team behind Strength & Bloom, we break down the confusing world of fitness, food, hormones, mindset and midlife.Expect myth-busting conversations, honest stories, expert guests and the kind of empowering, practical guidance you wish you’d had years ago.Subscribe today and join a community of women growing in strength and confidence.

Épisodes

  1. -1 J

    Start Strong: How black & white thinking could be holding you back

    Many women fall into black and white thinking with training, food, and health, either you give 100% or give up.  The evidence is clear that this all-or-nothing approach leads to inconsistency, burnout, and poorer long-term results, yet it's something we are all guilty of in our day to day lives.  In todays episode, Emma and Laura break down why creating your own scale is far more effective than aiming for perfection or hitting that 100%, especially when life, hormones, stress, energy, and injuries all get thrown into the mix.  We cover: What black and white thinking actually looks like in training, nutrition, and everyday lifeWhy consistency beats intensity for long-term strength, health, and body compositionHow to use a 0–100% scale to get better results and make progress How flexible thinking improves adherence, confidence, and results over timeWhat progress really looks like when you zoom out beyond a single workout or weekThis episode is for anyone who feels stuck in cycles of going all in, falling off, and starting again.  The goal isn’t lowering standards. It’s building an approach that actually works in real life, supports your body, and keeps you moving forward even on the harder days.

    11 min

  2. 6 FÉVR.

    Start Strong: Setting foundations that get results

    Starting exercise for the first time or getting back after a break or injury can feel daunting.  Whatever stage you are at, the approach is the same: gentle, gradual, and focused on what feels right for you. In this short episode, we guide you through what to expect in your first weeks:  How to find your focus, figure out realistic goals and set one intention for the next 6 weeks  Why feeling stronger beats chasing numbers on the scale What we expect from you to get the most out of your membership Why having an open mind and good communication is the key to successWhat you can expect from us: coaching, support, structure and no judgementSoreness and DOMS: What to expect and how to manage it in those first few weeks This episode is for anyone who feels nervous, unsure, or hesitant about returning to exercise. A lot of the time the hardest part is getting through the door. In the episode we give you a gentle, practical guide to starting movement confidently and safely, no matter your starting point.

    15 min

  3. 30 JANV.

    Creating a healthy & balanced lifestyle with Sarah Ashley

    Today Emma and Laura sit down to hear Sarah’s story. It's one many women will relate to. Years of dieting, no real relationship with exercise, cared to walk into a gym and a fear of failing or not belonging.  In this honest conversation, Sarah shares how she moved through the discomfort and why training and looking after herself is now simply part of her life. We talk about:  • dieting for years, constantly feeling restricted and how to overcome this  • never exercising and believing the gym “wasn’t for her”  • the fear of joining a gym class and not being able to keep up, how strength & bloom changed this for her   • how showing up anyway changed her confidence and self-belief  • finding balance with nutrition without rules, guilt or extremes  • staying consistent with training and food while travelling  • past experiences of being offered diet pills and how her mindset around health has completely shifted This episode is for any woman who’s tired of dieting, feels intimidated by the gym, or thinks consistency means perfection. Sarah’s story shows that confidence, strength and balance are built through practice.

    52 min

  4. 23 JANV.

    What Dawn Does to Stay Strong When the Gym Isn’t an Option

    Whether you are away for long periods of time, travel for work, don't live near a gym or just struggle getting into sessions, this episode is for you. Laura & Emma sit down with long term client Dawn to talk all things travel & consistency.  Dawn shares how she’s continued to build strength, stay consistent, and feel connected, all without being physically in the gym. Before she moved to France, keeping up with sessions was something she was anxious about but 2 years later she's maintained her strength and as a result is feeling stong & confident in herself.  We unpack: How Dawn maintains strength and progress while travellingWhat an online program involvesThe mindset shift that makes consistency possible anywhereStaying motivated and connected even when you're away Why flexibility, not perfection, is the key to long-term results A fun, honest and relatable conversation that proves you don’t need perfect conditions, just the right plan and support.  For more information about our online programming & accountability, email hello@andbloom.uk or, Join our 6 Week Kickstarter in Dorking or Godstone www.andbloom.uk

    29 min

  5. 16 JANV.

    Are Ultra-Processed Foods Really Killing Us?

    UPFs are everywhere — but so is the fear.  In today’s episode, Emma and Laura break down the science, the scare tactics, the bias in documentaries, and what actually matters in your day-to-day diet. We unpack: • what “ultra-processed” really means • where the fear comes from, and what’s exaggerated • the difference between UK and US food regulations • how fear-based nutrition harms your mentality • what balance really looks like for normal, busy women A calm, practical and much-needed conversation to help you feel more confident in your food choices — without the guilt.

    13 min

  6. 9 JANV.

    Building a Stronger Body: Pilates, Strength & Finding Your Balance

    Today we’re joined by Aileen to break down what each method offers, why women over 30 benefit massively from combining both, and how to choose what your body needs. We discuss: • the strengths and limits of Pilates • why strength training becomes essential as you age • how the two together boost confidence, posture, mobility and metabolism • the mindset shifts women need around exercise “rules” If you want to feel stronger, more mobile and more connected to your body — this episode will help you understand how both forms of movement work together.

    28 min

  7. 1 JANV.

    What NOT to Do This January

    Before you set another New Year’s resolution, pause. Most goals fail because they’re built on pressure, perfectionism and rules, not on who you are or what truly matters to you. In this New Year special, Emma and Laura walk you through: • what actually makes goals stick • why values matter more than outcomes • how to stop repeating the same January cycle • a simple reflective exercise to help you shape your 2025 vision If you’re ready to build a year that feels meaningful, grounded and aligned, this episode will set the tone beautifully. Sign up to our goal setting workshop here  https://links.andbloom.uk/widget/form/UG8kfgSFBDKJi9PBRC4a?notrack=true

    20 min

  8. 26/12/2025

    Weight-Loss Medication: A Very Real Conversation

    Weight loss medications are everywhere, yet many women feel confused, judged or overwhelmed by the conversation around them. In this short, honest discussion, Emma and Laura share what they’re actually seeing day to day in the gym: Where weight loss medication has supported women, where it’s helped create space for change, and where the risks and limitations are often glossed over. We also explore a more uncomfortable truth: in a world obsessed with quick fixes and optimisation, sustainable progress still requires effort. Not extremes or punishment, but consistency, education and support, especially for women, who remain significantly under-studied in health and fitness research. This isn’t about telling you what to do. It’s about cutting through the noise and helping you think critically about what’s right for you. This episode is for anyone asking: “Is this right for me?” “Why does this feel so normalised?” “What’s actually missing from the conversation?” This is not medical advice. Please consult a qualified medical professional if you’re considering GLP-1s or any other medication.

    26 min

  9. 19/12/2025

    From “Not a Gym Person” to Strong and full of energy at 70

    Lorraine is one of our most inspiring clients and she’s here to share her story. At 65 she didn’t see herself as a gym person. At 70, she’s stronger, fitter, more energised, and more confident than ever. In this hilarious conversation, we talk about: • the moment she realised it was time to put her health first • how strength training transformed her energy, mindset and daily life • the fears she had at the start, and how she worked through them • why community matters - especially in your 60s and 70s • her message for any woman who feels it’s “too late” This episode is for EVERY woman who needs a reminder that age is not a barrier — it’s an opportunity.

    30 min
  10. Style, Confidence at Midlife: A Conversation with Styled by Susie

    12/12/2025

    Style, Confidence at Midlife: A Conversation with Styled by Susie

    Today’s guest is a very special one… Styled by Susie. Susie works with thousands of women in midlife to help them rediscover their confidence, identity and joy through personal style. From body changes, perimenopause, anxiety, wardrobe overwhelm and the pressure to “dress for your age”. Susie shares simple, practical ways to be braver with your wardrobe and choose clothes that lift your confidence instead of draining it.If you’ve been stuck in a style rut or second-guessing your body, this episode is your reminder that you deserve to feel amazing everyday. We cover: • the biggest confidence challenges women face in their 40s, 50s and beyond • Susie’s own health and body transformation over the last year • how to dress for the body you have now, not the one you used to have • easy styling tips that instantly lift your confidence • how to stop hiding, start expressing, and feel more like you again Plus: ALL members recieve 10% off her online services until January. This episode is a powerful reminder that confidence isn’t just a feeling - it’s a practice.

    46 min
  11. Navigating christmas food without guilt

    12/12/2025

    Navigating christmas food without guilt

    Welcome to the & Bloom podcast! In this episode Emma & Laura sit down to discuss why Christmas doesn’t have to be the season of “I’ve blown it now” followed by guilt in January. In today’s Mindset Shift episode, Emma and Laura dive into why the all-or-nothing mentality keeps so many women stuck in the same cycle every year and how to step into a calmer, kinder way of eating over the holidays. Inside, we’ll talk about: • why “f*ck it, it’s Christmas” actually makes January harder • how habits and non-negotiables keep you grounded • the mindset shifts that help you enjoy food without spiralling • a reflection prompt to help you find your middle ground this year If you’ve ever felt torn between being “on track” or throwing the whole week away… this episode will change the way you approach Christmas food forever.

    13 min

  12. 12/12/2025

    Our story

    This is the episode where we take you behind the scenes of our full rebrand, our podcast launch and everything coming in 2025. We go through where it all started, why it mattered, and what it means for every woman who walks through our doors or listens to us online.  Emma shares: • what The Nourishment Academy has always stood for  • the moment she realised we’d outgrown our old name • why strength + confidence + connection inspired “& Bloom” • how the ampersand (&) became the heart of the brand • what’s coming next, online, in-studio, retreats and beyond If you’ve ever been part of a transformation, personal or business, this episode will resonate deeply. It’s about growth, identity, community and becoming your best.

    37 min
  • 12 épisodes

À propos

& Bloom Unfiltered is the podcast where women’s health finally makes sense.Hosted by Emma Regan, Laura Fitzpatrick and the coaching team behind Strength & Bloom, we break down the confusing world of fitness, food, hormones, mindset and midlife.Expect myth-busting conversations, honest stories, expert guests and the kind of empowering, practical guidance you wish you’d had years ago.Subscribe today and join a community of women growing in strength and confidence.

Informations

  • Création
    Emma Regan
  • Années d’activité
    2025 - 2026
  • Épisodes
    12
  • Classification
    Tous publics
  • Copyright
    © 2026 & Bloom Unfiltered
  • Site web de l’émission
    & Bloom Unfiltered