Lift & Glow Podcast

Hayley Bell

I'm Hayley, strength coach, gym owner and a big believer that every woman should lift weights. This podcast is here to help busy women get stronger, healthier and feel good in their own skin. Expect honest chats about strength training, women's health, nutrition and building habits that fit around real life. I'll also answer your questions, share lessons from coaching hundreds of women and bring you behind the scenes at Lift & Glow. If you're done starting over and you're ready to make lifting weights part of your lifestyle, you're in the right place.

  1. 3d ago

    EP308 Scales, supplements & starting again

    This week I’m answering your questions on daily scale fluctuations, training around injuries, taking time off on holiday, creatine, realistic weight loss, what to eat before a 6am workout and whether you really need to be tracking your calories. We also get into perfectionism, how to get straight back into your routine after a holiday without making it a massive drama, and I go a little deeper on gratitude and learning to appreciate what’s good in your life while still accepting that sometimes things are just a bit shit. A very mixed Q&A this week 😂 but loads in here to help you build a healthier life without feeling like you need to do everything perfectly.

  2. Aug 10

    EP307 Becoming Consistent, PCOS, Belly Fat & Calorie Banking

    JOIN THE COMMUNITY This week’s Q&A is a big one! We’re talking about why doing the things you don’t always feel like doing is actually how you build confidence, self-trust and eventually become someone who finds healthy habits easier. Then I’m getting stuck into your questions, including: How to navigate buffets without feeling like you need to avoid everythingStruggling to get enough sleep when you’ve got kids and early gym sessionsWhat to do when life is busy and you can only manage one workoutMoving from home workouts into a commercial gymWhy your toes might lift during RDLsWhether there’s anything you can do to get an “extra boost” three weeks before a holidayTraining, nutrition and lifestyle considerations after a PCOS diagnosisLower belly fat, C-sections and whether more core training actually helpsWhether training five days a week is too muchWhat to do if deadlifts hurt your backBanking calories for birthdays and weekendsEasy high-protein ideas for picnics and buffetsThe best way to track your food when you’re in a calorie deficitPlus, I share some incredible Lift & Glow wins and a little update on the future of the podcast 👀 As always, grab a brew, get out for a walk and let’s get into it. If you enjoy the episode, please rate, review or share it with someone who needs to hear it. It genuinely helps us reach more women ❤️

  3. Aug 4

    EP306 Stop self sabotaging, stay consistent & enjoy life without guilt

    JOIN THE COMMUNITY This week's Q&A is all about staying consistent when life doesn't go to plan. We kick things off with a powerful quote from Atomic Habits that challenges us to stop chasing the result if we're not willing to embrace the lifestyle that creates it. I also answer your questions on: • How to stop self-sabotaging when you're stressed or emotional• Staying on track after holidays and weekends away• Eating out without feeling guilty• Getting back into the gym after injury• Improving your fitness and heart health• Managing family stress without turning to food• Building healthy habits that actually last If you've ever felt like you're constantly starting again on a Monday, this episode is for you. You'll leave with practical advice and a mindset shift that will help you stay consistent, enjoy life and stop letting one bad day turn into a bad week.

  4. Jul 28

    EP305 The Energy Loop, Self Care as Duty & How to Stop Self-Sabotage

    JOIN LIFT & GLOW HERE Hayley shares two quotes on breaking out of a rut and reframing self-care as non-negotiable, three community wins, then works through listener struggles with morning appetite, stress eating, and self-sabotage, closing with a training and technique Q&A.

  5. Jul 13

    EP304 Herbalife, Body Image Dips & Negative Thinking

    What This Episode Covers Why comparing your body, life, or progress to anyone else's (Instagram, friends, other PTs) is a losing game — you're not living their reality, so you can't chase their resultsBefore chasing someone else's look: are you actually prepared to make the sacrifices that got them there? (Aggressive dieting, six gym days a week, no social outings, eating from Tupperware)Using six-months-ago you as the only real benchmark — are you proud of her, or do you need to get back to her?The good/better/best week framework: non-negotiables (steps, food, three strength sessions) happen every week regardless of energy or chaos; training volume flexes with capacityWhy "boring" nutrition — repetitive, low-effort meals — is what actually makes consistency possible on busy weeksHow convenience foods (pre-cooked chicken, prepped salads, ready meals from M&S, Aldi, Lidl) remove "I don't have time to cook" as an excuseBody image dips around your menstrual cycle are normal — the late luteal phase and early period days often bring the "fugly feeling," and that's hormonal, not truthChanging your state when you're stuck in a negative thought spiral: distraction, movement, calling someone, familiar comedy, going for a walk — it's a trainable skill, not a fixed traitFat loss requires sacrifice — you can still socialise, but the choices at the table need to support the goal (tandoori over butter curry, half the rice, skip the pastry)Why quick fixes like Herbalife don't work long-term — it's portion control and snacking habits that need attention, not a shakeHome workouts (higher rep, lighter weight) translate well to the gym too — several members have used them there with heavier loads for better progress

  6. Jul 6

    EP303 Small Sensible Choices: Petrol Station Sweets, Takeaway Swaps and Getting Out of a Funk

    Join us at liftandglow.co.uk/app. Ever feel like you're doing all the right things but you're still stuck starting over? This week I'm talking about why obsessing over the outcome is actually what's keeping you there, and what to focus on instead. This one covers: Why becoming the person comes before getting the result, and the small automatic habits you might need to swap out (including my petrol station sweets confession)Electrolytes: who actually needs them, who doesn't, and why one of my clients was accidentally having five a dayThe mindset shift that fixed food tracking for one of my clients: stop using your app as a tracker and start using it as a plannerWrist pain during shoulder press and press ups, and the grip fix most women have never been taughtThe rule of thirds. Why some workouts feel amazing and some feel like a slog, and why that's completely normalLymphatic drainage drops. Worth your money or not?Plus member wins from Chelsea, Emma and Nikki, a food diary review, and my honest answer on whether three strength sessions a week is enough to see results. If you're listening to this thinking you want workouts that actually work around your life, a coach in your pocket and a community of women doing it alongside you, that's exactly what the Confidence Club is. Join us at liftandglow.co.uk/app.

  7. Jun 23

    EP302 Consistency, Hangovers and Why One Bad Week Doesn't Make You Inconsistent

    JOIN THE COMMUNITY Most of us say we want the result. Fewer of us are honest about whether we actually want the lifestyle it takes to get there. This week I'm starting with a James Clear quote that stopped me in my tracks, and it sets the tone for everything. We cover: Why you need to decide if you actually want the lifestyle, not just the goal, before you do anything elseA huge shoutout to Lucy, who is nearly at 150 workouts in one year and exactly what long-term consistency looks likeHow to handle food on a hangover without making it a big dramatic thingGetting back on track after a bad week and why it's honestly not as hard as you're making itStrength training form questions: bent-over rows, back squats, and what to do when your posture starts breaking down under loadIf you've been stopping and starting for months and wondering why nothing is sticking, this episode is the one. It's not complicated. But it does require you to be honest with yourself. The Confidence Club is where women stop restarting and start building something that actually lasts.

  8. Jun 15

    EP301 Bad Body Confidence Days, Squat Fear, and Holiday Nutrition

    JOIN THE COMMUNITY: www.liftandglow.co.uk/appWe've all had a week where the wheels came off. Too busy, too tired, snacking on rubbish, not feeling great in our own skin. This week's Q&A gets into all of it.I'm covering:Why your busy week is a planning problem, not a willpower problem, and what to do insteadBad body confidence days and why every woman has them, including your coachesThe honest truth about strength training and brain health, and what the research actually showsHoliday nutrition, all-inclusive breakfasts, and why a two-week diet before your holiday is a terrible ideaSquat fear, sharing equipment in busy gyms, and thinking outside the breakfast boxThis episode is real, it's honest, and it covers the stuff that actually comes up when you're trying to build a consistent, healthy life around a busy schedule.If you want support, accountability, and a programme that actually works for your life, the Confidence Club is where we do all of this together. Join us at liftandglow.co.uk/app.

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About

I'm Hayley, strength coach, gym owner and a big believer that every woman should lift weights. This podcast is here to help busy women get stronger, healthier and feel good in their own skin. Expect honest chats about strength training, women's health, nutrition and building habits that fit around real life. I'll also answer your questions, share lessons from coaching hundreds of women and bring you behind the scenes at Lift & Glow. If you're done starting over and you're ready to make lifting weights part of your lifestyle, you're in the right place.

Information

  • Creator
    Hayley Bell
  • Years Active
    2022 - 2026
  • Episodes
    324
  • Rating
    Explicit
  • Copyright
    © Hayley Bell
  • Show Website
    Lift & Glow Podcast

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