Uplift Conversations

Uplift Conversations
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A weekly podcast with Jaz, Zaira, and Evie, where we dive deep into all things fitness, well-being, and personal success—empowering you with the knowledge, confidence, and tools to do THE THING (whatever yours is!)💫  Sharing conversations that help you go from “I can’t” to “I will” Instagram: @upliftconversations @jazlifts @evolvewithevie_ @runzairarun

  1. 2D AGO

    6 Health and Fitness Trends We’re Done With in 2025

    6 Health and Fitness Trends We’re Done With in 2025 Uplift Conversations Ep. 49 ▪️ Always Pushing Through – Why “no days off” can do more harm than good 😴 ▪️ Training Without a Plan – How structure transformed motivation and progress 📈 ▪️ Over Committing – Learning to say no without guilt 💭 ▪️ Doing Too Much Fitness – When chasing everything leads to burnout 🔥 ▪️ Protein Obsession – Letting go of food rules and enjoying balance 🍰 ▪️ Under Fueled Runs – Why carbs are not the enemy of performance ⚡ 💡 Highlights You Don’t Want to Miss: 00:00 🎯 The 6 Things We’re Leaving Behind in 2025 00:20 🎙️ Welcome to Uplift Conversations 01:10 🏃‍♀️ Leaving “Run No Matter What” Behind 02:55 ⌚ Listening to Your Body and Using Data Wisely 04:50 📅 Why Training Without a Plan Was Holding Progress Back 07:40 ⚠️ Over Committing and Energy Burnout 10:45 🧘 Setting Boundaries That Protect Your Well Being 13:05 🔥 Doing Too Much Fitness and Chasing Every Goal 16:10 🥗 Letting Go of Protein Obsession 18:30 ⚡ Fueling for Performance, Not Just Aesthetics 22:45 🏁 Why Under Fueled Runs Make Everything Harder 25:55 💬 Final Thoughts and What We’re Taking Into 2026

    27 min

  2. 2D AGO

    6 Underrated Fat Loss Habits (No Hating Life Required)

    🎙️ This episode tackles one of the most talked about and often misunderstood topics in fitness: fat loss. Cutting through diet culture and extremes, we share six realistic, non toxic habits that can support fat loss while still letting you enjoy your life. No punishment, no misery, just sustainable changes that actually work. 6 "Lazy" Habits to Lose Fat (That Actually Work) Uplift Conversations, Season 02, Ep. 56 ▪️ Steps While You Wait – How small daily movements quietly add up 🚶‍♀️ ▪️ You Can’t Outrun Your Diet – Why awareness beats restriction every time 🍽️ ▪️ Hunger vs Cravings – Learning to tune into real hunger cues 🧠 ▪️ Cook More at Home – The simplest way to regain control of your nutrition 🏡 ▪️ The Scale Is Just Data – Removing emotion from weigh ins ⚖️ ▪️ Add In, Don’t Take Away – Building meals around abundance, not restriction 🥗 📌 Looking for a healthier relationship with food, fitness and fat loss? Subscribe and join our community.  💬 Which habit resonated most with you? Or is there one we missed? Drop a comment and let’s talk. 💡 Highlights You Don’t Want to Miss: 00:00 🔥 Fat Loss Without Diet Culture or Misery 00:28 🎙️ Why We’re Talking About Fat Loss Differently 00:52 🚶‍♀️ Habit 1: Steps While You Wait 01:21 🍽️ Habit 2: You Can’t Outrun a Bad Diet 02:19 🧠 Habit 3: Tuning Into Hunger Cues 03:42 🍪 Emotional Eating vs Real Hunger 04:10 🏡 Habit 4: Cooking More Meals at Home 04:38 ⚖️ Habit 5: Why the Scale Is Not Your Enemy 06:00 🥗 Habit 6: Add In, Don’t Take Away 06:54 🌿 Lifestyle Habits That Support Fat Loss 07:24 💬 Final Thoughts and Community Questions

    8 min

  3. 2D AGO

    Pregnancy Fitness: Lifting Heavy Isn't Off Limits

    🎙️ This week, we’re tackling one of the biggest questions in women’s fitness: is it actually safe to lift heavy while pregnant? From outdated myths to modern research, we’re joined by pre & postnatal specialist Laura McManus-Brennan to break down what training during pregnancy really looks like and why it’s far more individual than social media would have you believe. 💪🤰 Is it safe to lift heavy whilst pregnant? (We asked an expert) Uplift Conversations, Season 02, Ep. 57 ▪️ Lifting During Pregnancy – What “heavy” actually means ▪️ Training Myths vs Reality – Why pregnancy isn’t about wrapping yourself in cotton wool ▪️ Starting Strength Training While Pregnant – Yes, you can begin safely ▪️ Core Training & Coning – What to watch for and what’s actually safe ▪️ Running While Pregnant – How long you can keep going and when to adapt ▪️ Training for Birth – Why pregnancy is more like marathon prep than rest ▪️ Mental Health Benefits – Why movement matters just as much for the mind ▪️ Overheating, Nutrition & Energy – What really needs adjusting ▪️ Cultural Stigma – Why pregnant women are still judged in gyms 👉 Laura’s website: https://www.lmbfitness.co.uk/ 👉 Follow Laura on Instagram: @lmbfitness_pt  📌 Helpful resources mentioned in this episode: 👉 Get Active for Pregnancy Questionnaire: https://www.activepregnancyfoundation.org/getactivequestionnaireforpregnancy

    24 min

  4. 2D AGO

    Static Stretching After Training? Don't Bother

    🎙️ This week, we’re tackling one of the most ingrained habits in fitness: Post-workout stretching. Is it actually helping your recovery, or just eating into your precious gym time? From outdated PE lessons to brand new research, we break down why static stretching after training might be the most overrated part of your routine and what you should be doing instead. 💪🧠 Stop Stretching | You’re doing this for no reason Uplift Conversations, Season 02, Ep. 55 ▪️ The Stretching Myth – Why post-workout stretching became “non-negotiable” ▪️ What the Science Says – 2025 research on soreness, recovery and performance 🔬 ▪️ Stretching vs Strength – Where your time is actually better spent in the gym ▪️ Recovery Misconceptions – Why stretching feels good but doesn’t do what you think ▪️ Runners, Foam Rolling & Mobility – What actually helps tired legs 🏃‍♀️ ▪️ Dynamic vs Static – The type of movement your body really needs ▪️ The Time-Efficient Approach – How to train smarter when life is busy ⏱️ 💡 Highlights You Don’t Want to Miss: 00:00 🚫 The Most Overrated Part of Your Workout 00:33 🎙️ Why Everyone Thinks They Need to Stretch 01:26 ⏱️ Is Stretching a Waste of Gym Time? 02:18 🏫 Where This Habit Came From (PE & Gym Classes) 03:10 🤕 Does Stretching Really Help Recovery? 04:34 🔬 What the Science Actually Says (2025 Study) 05:31 🏋️ Why Strength Training Improves Mobility Anyway 06:23 🦵 Stretchy Exercises That Make You Sore 07:19 🏃‍♀️ Foam Rolling, Running & Myofascial Release 09:07 🔄 What To Do Instead of Stretching 10:31 ⚠️ Static Stretching Before Training? 10:56 🔥 The Best Warm-Up for Strength & Running 12:19 💪 Better Ways to Use 10 Extra Minutes 12:46 🤸‍♀️ Do You Actually Want to Do the Splits? 13:44 📚 Our Full Recovery Episode You Should Watch 14:13 ❤️ Training Smarter, Not Doing More

    15 min

  5. 2D AGO

    Tempo vs Threshold | The Biggest Running Mistake Everyone Makes

    🎙️ This week, we’re breaking down one of the most confusing parts of running: tempo and threshold. If you always feel like every run sits in the same hard-but-not-too-hard zone, this episode will change your training forever. We talk about why different gears matter, how to stop running everything at the same pace, and how learning these concepts can make running feel easier and more enjoyable. 🏃‍♀️ The Biggest Running Mistake Almost Everyone Makes Uplift Conversations Ep. 48 ▪️ Tempo vs Threshold made simple, and why most runners mix them up ▪️ How to find your gears using effort instead of chasing perfect paces ▪️ Why running every session at the same speed stops your progress ▪️ The lactate threshold explained in normal language you can actually understand ▪️ Practical ways beginners can start using tempo and threshold training ▪️ Confidence building runs, how to avoid the grey zone, and the biggest mistakes we all made when starting out 💡 Highlights You Don’t Want to Miss: 00:00 🚀 Why every run used to feel the same 00:27 🏃‍♀️ What even is tempo and threshold 01:44 🔍 Speed work basics and the zones between easy and max 02:36 💡 Tempo vs Threshold explained in simple terms 03:36 ❤️ Understanding lactate build up and threshold 05:57 ⌚ Can your watch detect your threshold 07:24 📏 Why paces change as you get fitter 08:50 🤔 RPE vs pace based training 09:19 🕒 What does tempo feel like for beginners 10:43 😅 Real runner stories and common mistakes 11:13 📅 How to add tempo and threshold into your week 12:40 🔁 How to structure sessions for each type 14:06 ⚠️ The biggest mistake beginners make 16:25 🎯 How important is speed work for improvement 17:49 💪 Why these runs build confidence as well as fitness 19:39 🧭 Can you plan tempo and threshold without a coach 20:35 🧰 Learning your gears and avoiding the grey zone 21:00 🏁 Final takeaways and where to start 21:29 📚 More episodes in the Running 101 series 21:57 💬 Ask your running questions in the comments

    22 min

  6. 2D AGO

    The Secret to Faster Running (Simple Form Hacks)

    🎙️ This episode is all about unlocking better running performance by fixing one thing most runners ignore… their form. From posture mistakes to arm swing myths and why “thinking about your form” actually works, Zaira, our in-house running coach, breaks down the simple tweaks that can completely transform the way you run. 🏃‍♀️✨ The Secret to Faster Running (Simple Form Hacks) Uplift Conversations, Season 02, Ep.58 ▪️ The #1 Form Mistake Most Runners Make – And why posture changes everything ▪️ Arm Swing Secrets – How your arms control your legs without you realising ▪️ Heel Striking vs Midfoot Landing – What actually matters for injury prevention ▪️ Cadence Explained – Why 180 isn’t magic, but still useful ▪️ The “Think It, Improve It” Effect – How mental focus rewires movement ▪️ Small Tweaks, Big Gains – Why fixing just ONE thing at a time works best 📌 Love running, fitness and practical tips you can actually use? Subscribe and join our community! 🔔 💬 Have you ever analysed your running form, or do you just run and hope for the best? Tell us below, we read every comment! 💡 Highlights You Don’t Want to Miss: 00:00 🏃‍♀️ The Running Mistake Almost Everyone Makes 00:24 🤯 Why Most People Never Think About Running Form 01:49 ⚠️ Don’t Change Everything at Once (Injury Risk!) 02:19 📏 Stand Tall = Run Better 04:37 🦾 The Arm Swing Trick That Fixes Your Stride 06:00 🚫 Crossing Arms = Running Problems 08:15 🔁 Elbows Control Knees (Yes Really) 09:38 👟 Heel Striking vs Proper Foot Strike 11:33 ⚡ Cadence Explained Simply 12:55 📊 Vertical Oscillation: Myth vs Reality 14:18 🥇 Do “Energy Return” Shoes Actually Help? 17:06 🧠 Thinking About Form Improves Performance 18:30 🌊 Flow State Running Explained 19:29 📹 Best Way to Check Your Form 20:24 🎯 How to Fix Form Without Overthinking 22:10 👀 The Easiest Fix You Can Try Today

    24 min

  7. 2D AGO

    These Fitness Rules Are Keeping You Stuck

    These Fitness Rules Are Keeping You Stuck Uplift Conversations, Season 02, Ep. 54 ▪️ Marathon Gatekeeping – Why walking part of a marathon does NOT invalidate your run 🏅 ▪️ Pace Police & Labels – Why fast and slow are meaningless without context ⏱️ ▪️ Gym Myths – Machines vs free weights and why beginners belong everywhere 🏋️‍♀️ ▪️ The 60 Minute Workout Lie – Why shorter sessions can be just as effective ⏳ ▪️ Form Police & Perfect Technique – Why there is no single “right” way to move ▪️ Rest Days Explained – Why rest does not mean doing nothing 🧠 ▪️ Cardio & Fat Loss – Why more cardio is not the magic answer 🔥 💡 Highlights You Don’t Want to Miss: 00:00 🔥 The Fitness Rules Keeping You Stuck 00:32 🎙️ Why These Fitness Myths Keep Showing Up Online 01:31 🏃‍♀️ Marathon Gatekeeping and Run Walk Controversy 03:55 😡 Why Walking Does Not Invalidate a Marathon 06:18 🏛️ Where the Marathon Myth Actually Comes From 08:07 🏋️‍♀️ Beginners and Free Weights vs Machines 10:55 ⏳ Do Workouts Really Need to Be 60 Minutes? 12:11 💪 EMOMs, AMRAPs and Short Effective Workouts 14:53 🏋️ Making Short Gym Sessions Work 15:20 ⏱️ Pace Police, Fast vs Slow Runners Explained 17:40 🏃‍♀️ Why Progress Should Never Exclude You 19:06 📐 Form Police and the Myth of Perfect Technique 21:18 🛌 Rest Days vs Total Inactivity 23:47 🚫 Non Runners Taking Up Space Myth 26:08 🔥 Cardio, Fat Loss and What Actually Matters 27:36 💬 Final Thoughts and Community Call Out

    28 min

  8. FEB 3

    First Marathon Expectations vs Reality | Valencia Marathon Race Recap

    🎙️ This week, we’re unpacking the expectations vs reality of running your first marathon, fresh off the back of the Valencia Marathon. From training surprises and fueling disasters to race-day chaos, emotions, and unexpected magic, we share what it’s really like crossing the marathon finish line for the first time. 🏃‍♀️✨ First Marathon Expectations vs Reality | Valencia Marathon Race Recap Uplift Conversations Ep. 50 ▪️ Marathon Training Reality – Why it takes over your life more than you expect ⏳ ▪️ Half Marathon vs Marathon – Why you can’t “just wing it” past 21K 🧠 ▪️ Fueling Fails & Gut Training – The part no one prepares you for 🥴 ▪️ Race Day Chaos – Start lines, waves, toilets, and last-minute stress 😅 ▪️ The Emotional Rollercoaster – Why marathons make grown adults cry 🥹 ▪️ Heat, Pace & Expectations – When race day conditions change everything ☀️ ▪️ The Finish Line Effect – Why the last kilometre feels endless and iconic 🎉 📌 Love running, fitness, and honest conversations about the hard stuff? Subscribe and run this journey with us 🔔

    32 min
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About

A weekly podcast with Jaz, Zaira, and Evie, where we dive deep into all things fitness, well-being, and personal success—empowering you with the knowledge, confidence, and tools to do THE THING (whatever yours is!)💫  Sharing conversations that help you go from “I can’t” to “I will” Instagram: @upliftconversations @jazlifts @evolvewithevie_ @runzairarun

Information

  • Creator
    Uplift Conversations
  • Years Active
    2022 - 2026
  • Episodes
    105
  • Rating
    Clean
  • Copyright
    © 2026 Uplift Conversations
  • Show Website
    Uplift Conversations