The Weekly Riff with Louise Green

Louise Green
  • 5.0 (1)
  • FITNESS

The Weekly Riff cuts through fitness culture’s noise with real talk from Louise Green — award-winning coach, author, and size-inclusive fitness trailblazer redefining what strength looks like. In a world where most fitness spaces still exclude, this podcast offers something rare: a space that honours all bodies and holds the belief that your body is fully capable of strength, power, and performance — through every season of life, including midlife and menopause. Each 20-minute episode dives into strength training, body image, mindset, and the deeper layers of showing up for yourself — without the toxic pressure to shrink, conform, or apologize. Louise blends expert insight, lived experience, and raw honesty to explore how we can all train for strength and self-respect, not validation. Expect conversations that challenge stereotypes, dismantle diet culture, and invite you to rise — as you are, right now. 🎧 Tune in weekly for unfiltered, empowering riffs on what it really means to be strong — in body, mind, and culture.

  1. 2D AGO

    Episode 17 - Why Barbell Training Changes Everything for Women of All Sizes

    Send us Fan Mail Barbell training is one of the most misunderstood tools in fitness, especially for women and especially for women in larger bodies. In this episode, I break down why the barbell is not just for elite athletes or smaller bodies, but one of the most effective, empowering ways to build real strength at any size. We talk about what actually happens in the body when you lift heavy, why larger bodies often have untapped strength potential, and why strength sports like powerlifting and Olympic lifting are some of the most diverse spaces in fitness. This is a conversation about shifting the goalpost from aesthetics to performance, and finally giving women permission to take up space, get strong, and redefine what being an athlete looks like. What You’ll Learn  Why barbell training is more effective than dumbbells for building full body strength  How larger bodies can have real mechanical and physiological advantages in lifting  The difference between powerlifting and Olympic lifting, and where to start  Why strength sports are more diverse than most areas of fitness  What it actually means to train for performance instead of appearance Key Takeaways  Strength is not size dependent, but size can influence force production  The barbell allows for progressive overload in a way most tools cannot  There is no single “athletic body”  Women of all sizes belong in strength spaces  Performance based training shifts your relationship with your body in a powerful way Chapters 00:00 Introduction and why this conversation matters  00:25 The biggest myths about barbell training  01:19 What strength sports actually look like today  02:22 Why body diversity shows up in lifting  02:52 The advantage conversation no one is having  03:46 Types of barbell training explained  06:55 Foundational lifts and how to approach them  08:55 Safety, confidence, and getting started  09:25 Barbells vs dumbbells and why it matters  10:21 The science of strength and body mass  11:18 Force production and how bodies generate power  12:01 Fairness and diversity in strength sports  13:23 Redefining the word “athlete”  14:13 Getting started without intimidation  15:06 What strength does for your identity  15:34 Closing thoughts on freedom and strength Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong

    15 min

  2. APR 26

    Episode 16: Representation Matters: The Link Between Visibility, Access, and Health

    Send us Fan Mail What happens when you never see a body like yours in fitness… and what changes when you finally do? This week’s Weekly Riff explores the psychology of representation and how it shapes belief, confidence, and whether someone engages with movement at all. Because this isn’t just about visibility. It’s about access, inclusion, and whose health is directly impacted by who feels like they belong and who doesn’t. Take a listen, and remember, you in a public space moving your body is actively changing the fitness landscape for others to see. We are all in this together. Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong

    21 min

  3. APR 12

    Episode 15 - Travel And Fitness: Routine Doesn't Break. It Travels

    Send us Fan Mail As we head into the spring and summer vacations will mostly likely be more prevalent and sometimes people worry about vacations long before they head out because it will mess with their exercise routine that they have worked so damn hard to put in place. This is especially so for people who have had fraught relationships with exercise and consistency in an "all or nothing" mindset but have since done the deep work to move past that. There can still be a lack of trust so this Riff is dedicated to preparing people to trust themselve and enjoy the vacations they deserve.  In this episode, Louise Green reveals her secrets to staying active and maintaining a healthy routine, even when you're on the go. Discover how to blend adventure with wellness, ensuring your travels are both exciting and beneficial for your body and mind. Key Take aways:  Consistency in exercise is crucial for both physical and mental health.Adapt workouts while traveling by planning and researching in advance.Incorporate active travel, like walking and exploring, into your routine.Plan around vacations to maintain momentum and prevent setbacks.Understand the science of habit formation and the effects of taking breaks.Make workouts accessible with minimal equipment like bands and bodyweight exercises.Focus on movement for connection and mental well-being, not just calorie burning.Use re-entry strategies after breaks to avoid injury and regain progress.Explore new gyms and workout environments for fresh experiences. Breakdown 00:00 - How travel affects consistency and the mindset shift needed. 02:21 - Practical ways to stay active while traveling. 05:34 - Planning ahead for vacations without losing progress. 09:18 - Habit formation research and the importance of consistency over intensity. 13:09 - Re-entry strategies for getting back into training after time off. 15:02 - Adapting workouts for travel with minimal equipment. 21:04 - The mindset: movement for connection, not just calorie burn. 24:46 - The significance of long-term consistency over perfectionism. Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong

    24 min

  4. APR 6

    Episode 14 - The Protein Obsession: What Actually Matters and What Doesn’t

    Send us Fan Mail Protein is everywhere right now. From “hit your macros” to “1 gram per pound,” the messaging is loud, constant, and often overwhelming. But what happens when those recommendations don’t actually fit your life? In this episode of The Weekly Riff, Louise breaks down what protein actually does, where common recommendations come from, and why this conversation starts to fall apart for many people, especially women over 40 navigating strength training, menopause, and years of diet culture conditioning. This isn’t about dismissing protein. It’s about understanding it in a way that is realistic, sustainable, and actually supportive. In this episode, we cover: Why protein has become such a dominant focus in fitness right nowWhat protein actually does for muscle, recovery, and overall healthThe difference between baseline intake and higher performance recommendationsWhy standard formulas can feel unrealistic or overwhelmingHow protein messaging can turn into pressure instead of supportThe impact of diet culture on how we approach nutrition targetsWhat a more sustainable, flexible approach to protein looks likeLouise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong

    17 min

  5. MAR 29

    Episode 13 - We Were Raised to Shrink, Now We're Told to Lift: The Whiplash No One Is Talking About

    Send us Fan Mail If you grew up in the 80s and 90s being told your body was wrong, and now you’re being told to lift heavy, eat more, and take up space… this episode is for you. Because that shift? It’s not simple. It’s whiplash. In this episode, Louise Green breaks down the complicated relationship women have with exercise after decades of diet culture, and why so many are struggling to connect with strength training today. She dives into the generational divide between Gen X and younger women, the role social media is playing in shaping body image, and why “just start lifting” isn’t landing the way the fitness industry thinks it should. This isn’t about motivation. It’s about unlearning. Key Takeaways   Why Gen X women are carrying a completely different fitness history than younger generations  How diet culture still shows up… even inside strength training  The double message: be body positive, but also optimize everything  Why social media is both progress and pressure  What it actually takes to rebuild trust with your body  A more realistic, sustainable way to approach strength training Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong

    24 min

  6. MAR 21

    Episode 12 - My Take on Joyful Movement…It’s Not What You Think

    Send us Fan Mail In this episode, Louise Green takes a closer look at the idea of joyful movement and why it might not be the full picture when it comes to building a sustainable relationship with exercise. She breaks down the idea that movement isn’t just “joyful or not”… it’s a spectrum. Sometimes you love it, sometimes you feel neutral, and sometimes the win is simply feeling better after. And all of that counts. Louise also talks about how motivation isn’t one-size-fits-all. What works for one person doesn’t always land for another, which is where her idea of fitness archetypes comes in. She brings in Maslow’s hierarchy of needs to highlight something important that often gets missed. A lot of people are being told to find joy in movement before they even feel comfortable, safe, or like they belong in fitness spaces. That’s a big disconnect. This episode is about expanding the way we think about movement. It doesn’t have to feel joyful every time to be meaningful. It just needs to work for you. Key Topics   Why “joyful movement” is an incomplete framework  The spectrum of movement: from joy to effort to resistance  Fitness archetypes and why motivation is not one-size-fits-all  Intrinsic motivation beyond enjoyment: identity, purpose, capability  Applying Maslow’s hierarchy to fitness participation  The gap between fitness messaging and lived experience  Redefining sustainability in movement Chapters  00:00 Introduction to Joyful Movement  01:30 Understanding the Joyful Mover Archetype  05:05 The Complexity of Joyful Movement  09:01 The Spectrum of Joy and Satisfaction  13:36 Maslow's Hierarchy of Needs in Fitness  20:08 Redefining Joyful Movement for Sustainability  You may also enjoy my Riff on my Fitness Archetype Framework that covers all the archetypes: Listen Here.  Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong

    23 min

  7. MAR 15

    Episode 11 - No Gym Required: Building Strength at Home

    Send us Fan Mail In this episode of The Weekly Riff, Louise Green breaks down one of the biggest misconceptions in fitness: that you need a gym membership or expensive equipment to start strength training. Inspired by a client suggestion, Louise shares how simple and affordable it can be to build a home workout space and begin developing strength right where you are. She walks listeners through how strength training can be implemented at every stage from beginners learning foundational movements to experienced lifters training with heavier weights at home. Louise explains how to set up a practical workout space, what equipment actually matters, and how exercises can be modified to work for different bodies and abilities. This episode is a reminder that strength training does not require perfect conditions or a fully equipped gym. With a small amount of space, a few basic tools, and a commitment to consistency, anyone can begin building strength at home. Key Topics • Why you do not need a gym membership to start strength training  • The benefits of training at home including convenience and privacy  • How to create a simple workout space in your home  • Budget friendly ways to build a home gym over time  • Essential equipment to get started including dumbbells and resistance bands  • How strength training can progress from beginner to heavier lifting at home  • The five foundational movement patterns that build total body strength  • How exercises can be modified for different bodies, abilities, and experience levels  • Strategies for building consistency with home workouts Takeaways • Strength training can begin at home with minimal equipment and space  • A few foundational movements can build full body strength  • Home workouts remove common barriers like commute time and gym intimidation  • Equipment can be added gradually as strength and confidence grow  • Starting simple and staying consistent is more important than having the perfect setup Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong

    24 min

  8. MAR 10

    Episode 10 - Midlife is My Strength Era

    Send us Fan Mail This is our 40th Episode!  In this episode of The Weekly Riff, Louise Green challenges the outdated narrative that midlife is the beginning of physical decline for women. Instead, she presents a powerful reframe. Midlife may actually be the most important moment to prioritize strength. As women move through perimenopause and menopause, hormonal shifts make muscle mass, bone density, and metabolic health more important than ever. Strength training becomes one of the most effective tools for protecting long term health, energy, and resilience. But there is another layer to this conversation. Many women arrive in midlife with complicated histories with exercise. For decades, movement was framed as punishment, weight loss, or a way to shrink the body. That messaging has left many women disconnected from fitness even though strength training could transform how they feel in their bodies. Louise explores the science behind midlife strength, the cultural barriers that keep women from lifting weights, and why reframing exercise as empowerment instead of punishment can change everything. Midlife is not the end of your physical potential. For many women, it is the beginning of their strength era. Key Takeaways Midlife is not the beginning of decline. It is a pivotal moment to invest in strength and long term health. Strength training protects muscle mass, bone density, metabolic health, and physical resilience as hormones shift. Many women struggle with exercise not because they lack discipline, but because movement was historically framed as punishment or body correction. When women begin training for strength instead of shrinking their bodies, their relationship with fitness can transform. Building strength in midlife often leads to increased confidence, capability, and a renewed sense of agency in the body. Chapters 00:00 The outdated narrative of midlife decline 02:10 Why midlife may actually be the beginning of your strength era 03:20 The physiology of perimenopause and menopause 05:00 Why strength training becomes critical for long term health 06:45 The complicated relationship many women have with exercise 08:50 Reframing fitness from punishment to empowerment 10:40 The physical benefits of building muscle in midlife 12:20 The identity shift that happens when women start lifting 14:10 Why midlife might be the perfect time to begin strength training 16:10 Simple ways to begin building strength consistently 18:10 Closing thoughts on stepping into your strength era Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong

    17 min
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The Weekly Riff cuts through fitness culture’s noise with real talk from Louise Green — award-winning coach, author, and size-inclusive fitness trailblazer redefining what strength looks like. In a world where most fitness spaces still exclude, this podcast offers something rare: a space that honours all bodies and holds the belief that your body is fully capable of strength, power, and performance — through every season of life, including midlife and menopause. Each 20-minute episode dives into strength training, body image, mindset, and the deeper layers of showing up for yourself — without the toxic pressure to shrink, conform, or apologize. Louise blends expert insight, lived experience, and raw honesty to explore how we can all train for strength and self-respect, not validation. Expect conversations that challenge stereotypes, dismantle diet culture, and invite you to rise — as you are, right now. 🎧 Tune in weekly for unfiltered, empowering riffs on what it really means to be strong — in body, mind, and culture.

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