SLAY

Louise Hazel

The SLAY Podcast is where women come to get stronger — physically, mentally, and emotionally. Hosted by Olympian Louise Hazel, SLAY cuts through the noise with science-backed insights, bold conversations, and practical tools that help women unlock their potential at every stage of life. Each week, Louise sits down with leading experts in training, nutrition, health, mindset, performance and lifestyle mastery. SLAY is for women who want more: More strength. More clarity. More ambition. More power in their bodies and their lives. Strong women aren’t born — they’re built.

  1. 3d ago

    What Actually Makes A Woman Strong? | Slay Podcast | Episode 194

    What makes a woman strong? Is it how much weight she can lift? How fast she can run? How lean she is? How much muscle she has? Or is strength something much bigger? In Episode 3 of Your Strongest Year Starts Now, Louise Hazel challenges the way women have been taught to think about fitness and makes the case for a broader definition of strength: Strength is capability. Not simply how your body looks. What your body can actually do. In this episode: • Why appearance is an incomplete measure of fitness •Why strength training should sit at the foundation • Why cardiovascular fitness still matters • Why women shouldn’t have to choose between lifting and running • The role of mobility, power and recovery • Why sweat, soreness and exhaustion are poor measures of a good workout • Why your training should be based on adaptation, not calorie burn • How to identify the physical quality you most need to develop • The philosophy shaping the upcoming SLAY App You don’t have to be exceptional at everything. But your body is capable of far more than one metric. Don’t just train to look fit. Train to be capable. SLAY APP Strength sits at the heart of the SLAY App, with additional cardiovascular programming for women who want to run, build endurance and improve their engine alongside strength. Join the SLAY App waitlist: https://slay.myflodesk.com/nhkxhv00tg Subscribe for a new episode of the SLAY Podcast every Saturday. 🎧 LISTEN TO THE FULL EPISODE Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1 Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958 YouTube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA 📩 JOIN THE COMMUNITY Slay App Waitlist: https://slay.myflodesk.com/nhkxhv00tg Subscribe: https://www.youtube.com/@slayathletic/?sub_confirmation=1 Shop: www.slayathletic.com Slay Newsletter: https://view.flodesk.com/emails/6907a431cef52dfcb87b55f9 Slay: Your Strongest Year Yet Free Training: https://www.louisehazel.com/blank-5 Slay Meetups & IRL Community: https://stan.store/slayathletic?fbclid=PAdGRleARCYI9leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafeUDQD0ickXhd39FFC3Mf9yb8wP9i_yUvaUzpgBP7CcxuScV_dqMudyAT5aw_aem_mbFvFU--n6e5nSf9Kt9J3w ✨ IF THIS EPISODE SPOKE TO YOU… Please like, comment, and subscribe — it helps this community of strong women grow. Share it with another woman who deserves to rise in 2026.

  2. Oct 31

    Stop Starting Over | Slay Podcast | Episode 193

    How many times have you said: “I need to get back into fitness.” In January. After vacation. After a busy month. After getting sick. After missing a few workouts. We constantly treat fitness like something we either do perfectly or abandon completely. But what if you didn’t need to start over? What if you simply needed to continue? In Episode 2 of Your Strongest Year Starts Now, Louise Hazel breaks down the restart cycle, why so many fitness plans fail once real life gets involved, and how to build a training system that can survive busy weeks, holidays, travel and changing priorities. In this episode: • Why fitness shouldn’t have an on/off switch • The difference between restarting and continuing • Why motivation is unreliable • How all-or-nothing thinking destroys consistency • Why every training plan needs a “minimum week” • Goals versus systems • Why short-term challenges can create long-term problems • How to build a routine that survives real life • Why random workouts increase decision fatigue • How SLAY is being built to remove the guesswork from training You don’t need another dramatic Monday. You don’t need to wait for January. And you are not back at zero. Don’t start again. Continue. SLAY APP We’re building the SLAY App to help women stop piecing together random workouts and start following structured training. Strength sits at the heart of SLAY, with additional cardiovascular programming available for women who want to build their engine too. Join the SLAY App waitlist: https://slay.myflodesk.com/nhkxhv00tg Subscribe for a new episode of the SLAY Podcast every Saturday. 🎧 LISTEN TO THE FULL EPISODE Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1 Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958YouTube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA 📩 JOIN THE COMMUNITY Slay App Waitlist: https://slay.myflodesk.com/nhkxhv00tg Subscribe: https://www.youtube.com/@slayathletic/?sub_confirmation=1 Shop: www.slayathletic.com Slay Newsletter: https://view.flodesk.com/emails/6907a431cef52dfcb87b55f9 Slay: Your Strongest Year Yet Free Training: https://www.louisehazel.com/blank-5 Slay Meetups & IRL Community: https://stan.store/slayathletic?fbclid=PAdGRleARCYI9leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafeUDQD0ickXhd39FFC3Mf9yb8wP9i_yUvaUzpgBP7CcxuScV_dqMudyAT5aw_aem_mbFvFU--n6e5nSf9Kt9J3w ✨ IF THIS EPISODE SPOKE TO YOU… Please like, comment, and subscribe — it helps this community of strong women grow. Share it with another woman who deserves to rise in 2026.

  3. Oct 24

    The Finish Line Is the Starting Line | SLAY Podcast | Episode 192

    You trained for weeks. You crossed the finish line. You got the medal. Now what? One of the biggest mistakes we make in fitness is treating our health like a series of temporary projects: race training, 30-day challenges, summer bodies, January resets. We work hard. We reach the goal. We stop. And eventually, we have to start all over again. In the first episode of our new SLAY Podcast season, Louise Hazel asks a different question: What if the finish line wasn't the end of your training—but the beginning of your next chapter? In this episode: • Why achieving a fitness goal can actually make it easier to lose momentum • The difference between working out and training • Why structure matters more than motivation • How to transition from runner to stronger all-round athlete • Why you shouldn't wait until January to start again • Why your next goal should focus on what your body can DO • The philosophy behind the upcoming SLAY App • Why strength and cardiovascular fitness belong together The goal isn't simply to complete one race. It's to become the woman who trains. We're building the SLAY App to remove the guesswork from training. Strength programming will sit at the heart of SLAY, with cardiovascular training plans available for women who also want to run, improve their fitness and work towards endurance goals. Join the SLAY App waitlist now: https://slay.myflodesk.com/nhkxhv00tg Don't start over in January. Your strongest year starts now. Subscribe to the SLAY Podcast for a new episode every Saturday. 🎧 LISTEN TO THE FULL EPISODE Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1 Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958 YouTube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA 📩 JOIN THE COMMUNITY Slay App Waitlist: https://slay.myflodesk.com/nhkxhv00tg Subscribe: https://www.youtube.com/@slayathletic/?sub_confirmation=1 Shop: www.slayathletic.com Slay Newsletter: https://view.flodesk.com/emails/6907a431cef52dfcb87b55f9 Slay: Your Strongest Year Yet Free Training: https://www.louisehazel.com/blank-5 Slay Meetups & IRL Community: https://stan.store/slayathletic?fbclid=PAdGRleARCYI9leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafeUDQD0ickXhd39FFC3Mf9yb8wP9i_yUvaUzpgBP7CcxuScV_dqMudyAT5aw_aem_mbFvFU--n6e5nSf9Kt9J3w ✨ IF THIS EPISODE SPOKE TO YOU… Please like, comment, and subscribe — it helps this community of strong women grow. Share it with another woman who deserves to rise in 2026.

  4. Oct 17

    13.1 — The Start Line | Slay Stronger Runner | Episode 191

    This is it. Twelve weeks of training. Long runs. Strength sessions. Early mornings. Fuel. Recovery. Self-doubt. Progress. And now there is only one thing left to do: Race. In the final episode of the SLAY Stronger Runner Series, Olympian, coach and SLAY founder Louise Hazel gives you your complete final race-day briefing: from the last 24 hours to the moment you cross the finish line. This isn't another training lesson. The training is finished. This is about execution. In this episode, you'll learn: • What to do in the final 24 hours before your race • Why your race morning should feel boring and familiar • What to do if you don't sleep well the night before • How early to arrive at the start • How to warm up without wasting energy • Why the first few miles require restraint • The Control → Settle → Compete race strategy • How to shrink the race when the distance feels overwhelming • What to do when the dark miles arrive • How to tell the difference between expected discomfort and genuine pain • Why walking does not mean you've failed • The RESET framework for adapting when your plan goes wrong How to race the final 5K • Why you need to look up when you cross the finish line • What your finish time does—and does not—say about you Louise also introduces the final SLAY race-day framework: PREPARE. CONTROL. SETTLE. RESET. COMPETE. CELEBRATE. And before you race, there is one final challenge: Write yourself a start-line note beginning with: “Tomorrow, I get to…” Because twelve weeks ago, you thought the goal was to cross a finish line. Somewhere along the way, you became the woman capable of getting there. You don't become strong at the finish line. The finish line simply reveals the strength it took to get there. Go run your race. 🎧 LISTEN TO THE FULL EPISODE Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1 Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958 YouTube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA 📩 JOIN THE COMMUNITY Slay App Waitlist: https://slay.myflodesk.com/nhkxhv00tg Subscribe: https://www.youtube.com/@slayathletic/?sub_confirmation=1 Shop www.slayathletic.com Slay Newsletter: https://view.flodesk.com/emails/6907a431cef52dfcb87b55f9 Slay: Your Strongest Year Yet Free Training: https://www.louisehazel.com/blank-5 Slay Meetups & IRL Community: https://stan.store/slayathletic?fbclid=PAdGRleARCYI9leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafeUDQD0ickXhd39FFC3Mf9yb8wP9i_yUvaUzpgBP7CcxuScV_dqMudyAT5aw_aem_mbFvFU--n6e5nSf9Kt9J3w ✨ IF THIS EPISODE SPOKE TO YOU… Please like, comment, and subscribe — it helps this community of strong women grow.Share it with another woman who deserves to rise in 2026.

  5. Oct 10

    Twelve Questions Every Runner Asks Before Race Day | Slay Stronger Runner | Episode 190

    You're TWO WEEKS away from your half marathon. And suddenly you're questioning everything. Did I train enough? Was my longest run long enough? Why do my legs feel terrible? Should I run this week? Should I carb load? How many gels do I need? Can I walk? What if I can't sleep? What if everyone starts faster than me? And the biggest question of all... What if I can't finish? In this episode of the Slay Stronger Runner Series, Olympian, coach and SLAY founder Louise Hazel answers 12 of the biggest questions runners have in the final weeks before a half marathon. In this episode: • Whether you've actually trained enough • What to do if you missed sessions • Whether your longest run was long enough • Why you shouldn't run 13.1 miles one week before race day • Why your legs suddenly feel terrible • What a higher heart rate could mean • What to eat during race week • Whether you should run the day before • And what to do if you're genuinely scared you won't finish No panic-training. No cramming. No trying to become a different athlete seven days before the race. Instead of spending the next two weeks asking “What if something goes wrong?” Ask: "What if it goes right?" Next Saturday: 13.1 — The Start Line. Your final race-day briefing. 🎧 LISTEN TO THE FULL EPISODE Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1 Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958 YouTube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA 📩 JOIN THE COMMUNITY Slay App Waitlist: https://slay.myflodesk.com/nhkxhv00tg Subscribe: https://www.youtube.com/@slayathletic/?sub_confirmation=1 Shop: www.slayathletic.com Slay Newsletter: https://view.flodesk.com/emails/6907a431cef52dfcb87b55f9 Slay: Your Strongest Year Yet Free Training: https://www.louisehazel.com/blank-5 Slay Meetups & IRL Community: https://stan.store/slayathletic?fbclid=PAdGRleARCYI9leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafeUDQD0ickXhd39FFC3Mf9yb8wP9i_yUvaUzpgBP7CcxuScV_dqMudyAT5aw_aem_mbFvFU--n6e5nSf9Kt9J3w ✨ IF THIS EPISODE SPOKE TO YOU… Please like, comment, and subscribe — it helps this community of strong women grow. Share it with another woman who deserves to rise in 2026.

  6. Oct 3

    The Runner's Mindset | Slay Stronger Runner | Episode 185

    You've spent weeks training for your half marathon. And now that race day is getting closer... Your training plan is telling you to do less. Cue the panic. "Am I going to lose fitness?" "Was my longest run long enough?" "Should I squeeze in one more hard workout?" "What about the sessions I missed?" Welcome to the taper. In Episode 11 of the SLAY Stronger Runner Series, Olympian, coach and SLAY founder Louise Hazel explains why reducing your training before race day isn't losing fitness. It's giving your body the opportunity to finally reveal the fitness you've spent weeks building. In this episode, you'll learn: • What a taper actually is • Why fitness and fatigue aren't the same thing • Why you can feel worse even though you're fitter • Whether you'll lose fitness by running less • Why you can't cram for a half marathon • What happens to your long run • How strength training should change as race day approaches • Why taper week can make you hyper-aware of every ache and pain • Why easy runs sometimes feel terrible during the taper • What to eat and drink during race week • Why eating less because you're running less is a mistake • How to stop panic-training • The SLAY taper framework: Reduce. Maintain. Trust. This week's challenge: Don't add another workout. Instead, create your Race-Day Receipts: ten pieces of evidence proving that you're ready. Because eventually... The work has to stop. And the trust has to begin. Next week: 13.1 — The Start Line. 🎧 LISTEN TO THE FULL EPISODE Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1 Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958 YouTube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA 📩 JOIN THE COMMUNITY Slay App Waitlist: https://slay.myflodesk.com/nhkxhv00tg Subscribe: https://www.youtube.com/@slayathletic/?sub_confirmation=1 Shop: www.slayathletic.com Slay Newsletter: https://view.flodesk.com/emails/6907a431cef52dfcb87b55f9 Slay: Your Strongest Year Yet Free Training: https://www.louisehazel.com/blank-5 Slay Meetups & IRL Community: https://stan.store/slayathletic?fbclid=PAdGRleARCYI9leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafeUDQD0ickXhd39FFC3Mf9yb8wP9i_yUvaUzpgBP7CcxuScV_dqMudyAT5aw_aem_mbFvFU--n6e5nSf9Kt9J3w ✨ IF THIS EPISODE SPOKE TO YOU… Please like, comment, and subscribe — it helps this community of strong women grow. Share it with another woman who deserves to rise in 2026.

  7. Sep 26

    How to Measure Running Progress When Your Pace Isn’t Improving | Slay Stronger Runner | Episode 188

    You’ve been training for weeks. You’re running further. You’re lifting weights. You’re fueling properly. You’re recovering better. So why aren’t you getting faster every week? And if your pace hasn’t changed… is your training actually working? In Episode 10 of the SLAY Stronger Runner Series, Olympian, coach and SLAY founder Louise Hazel explains why pace is only one measure of running progress, and why you could be becoming a significantly better runner without seeing a dramatic change on your watch. In this episode, you'll learn: • Why running progress is never perfectly linear • Why the same pace can represent completely different levels of fitness • The SLAY Performance Triangle: Pace, Effort & Recovery • How to use heart rate without becoming obsessed with it • What Rate of Perceived Exertion (RPE) can tell you • Why your easy runs can reveal improvements in aerobic fitness• How running economy improves • Why being able to run further is progress • Why recovering faster is a performance improvement • Why accumulated fatigue can temporarily hide your fitness • Why constantly testing yourself can actually interfere with training • The six metrics in the SLAY Progress Scorecard This week's challenge: Repeat. Don't race. Repeat an easy run you've completed previously at a similar perceived effort and compare how it feels. Not just how fast you ran. Because your watch can measure your pace. It can't measure the entire athlete you're becoming. 🎧 LISTEN TO THE FULL EPISODE Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1 Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958 YouTube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA 📩 JOIN THE COMMUNITY Slay App Waitlist: https://slay.myflodesk.com/nhkxhv00tg Subscribe: https://www.youtube.com/@slayathletic/?sub_confirmation=1 Shop: www.slayathletic.com Slay Newsletter: https://view.flodesk.com/emails/6907a431cef52dfcb87b55f9 Slay: Your Strongest Year Yet Free Training: https://www.louisehazel.com/blank-5 Slay Meetups & IRL Community: https://stan.store/slayathletic?fbclid=PAdGRleARCYI9leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafeUDQD0ickXhd39FFC3Mf9yb8wP9i_yUvaUzpgBP7CcxuScV_dqMudyAT5aw_aem_mbFvFU--n6e5nSf9Kt9J3w ✨ IF THIS EPISODE SPOKE TO YOU… Please like, comment, and subscribe — it helps this community of strong women grow. Share it with another woman who deserves to rise in 2026.

  8. Sep 19

    How Far Should Your Longest Run Be Before Race Day? | Slay Stronger Runner | Episode 187

    You’re training for 13.1 miles. But does that mean you actually need to run 13.1 miles before race day? And if you haven't… how can you possibly know you'll finish? In Episode 9 of the SLAY Performance Series, Olympian, coach and SLAY founder Louise Hazel breaks down one of the most important - and misunderstood - sessions in half-marathon training: The long run. Because your long run isn't an exam. It’s a rehearsal. And its purpose isn't to prove that you can run a half marathon. It's to prepare your body to. In this episode, you’ll learn: • Whether you need to run 13.1 miles before your race • How far your longest training run should be • Why time on your feet can matter as much as mileage • How fast your long runs should actually be • Whether walking during a long run “counts” • Why racing your long runs could sabotage the rest of your week • How to practice race-day fueling and hydration • What to do when a long run goes badly • Whether you should make up a missed long run • Why strength becomes increasingly important as fatigue sets in • How to recover after your longest sessions • The six-part SLAY Long Run Checklist This week, Louise challenges you to stop simply completing your long run and start rehearsing race day. Practice your breakfast. Wear your race-day kit. Carry your fuel. Control your pace. Pay attention to what happens when you get tired. Then ask: What worked? What didn’t? And what will I change next time? The goal isn’t to arrive at race day having proved you can survive 13.1 miles. It’s to arrive healthy, prepared and confident enough to execute them. Subscribe to the SLAY Podcast and join us each week as we build stronger runners—physically, mentally and emotionally. 🎧 LISTEN TO THE FULL EPISODE Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1 Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958 YouTube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA 📩 JOIN THE COMMUNITY Slay 10K: https://slay.myflodesk.com/slay10k Subscribe: https://www.youtube.com/@slayathletic/?sub_confirmation=1S hop www.slayathletic.com Slay Newsletter: https://view.flodesk.com/emails/6907a431cef52dfcb87b55f9 Slay App Waitlist: https://slay.myflodesk.com/nhkxhv00tg Slay: Your Strongest Year Yet Free Training: https://www.louisehazel.com/blank-5 Slay Meetups & IRL Community: https://stan.store/slayathletic?fbclid=PAdGRleARCYI9leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafeUDQD0ickXhd39FFC3Mf9yb8wP9i_yUvaUzpgBP7CcxuScV_dqMudyAT5aw_aem_mbFvFU--n6e5nSf9Kt9J3w ✨ IF THIS EPISODE SPOKE TO YOU… Please like, comment, and subscribe — it helps this community of strong women grow. Share it with another woman who deserves to rise in 2026.

See All (193)

4.8
out of 5
58 Ratings

About

The SLAY Podcast is where women come to get stronger — physically, mentally, and emotionally. Hosted by Olympian Louise Hazel, SLAY cuts through the noise with science-backed insights, bold conversations, and practical tools that help women unlock their potential at every stage of life. Each week, Louise sits down with leading experts in training, nutrition, health, mindset, performance and lifestyle mastery. SLAY is for women who want more: More strength. More clarity. More ambition. More power in their bodies and their lives. Strong women aren’t born — they’re built.

Information

  • Creator
    Louise Hazel
  • Years Active
    2018 - 2026
  • Episodes
    193
  • Rating
    Clean
  • Copyright
    © Louise Hazel
  • Show Website
    SLAY

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