Lift and Shine

Coach C
  • 5.0 (4)
  • Health & Fitness
  • Updated Weekly

Welcome to The Lift & Shine Podcast. The podcast for women who are tired of starting over, tired of feeling stuck in their bodies, and ready to become the woman they know they're meant to be. I'm your host, Coach C (Charlotte Mazur). But before I was a coach helping women around the world lose weight and reclaim their confidence, I was a woman fighting battles nobody saw. I struggled with alcohol addiction, an eating disorder, depression, and moments where I questioned whether life was worth living. I know what it's like to hate the woman staring back at you in the mirror. I know what it's like to numb your pain, abandon yourself, and wonder if you'll ever feel truly happy. When I was in my twenties, my father died by suicide. His loss forced me to confront my own pain, my patterns, and the story I had been telling myself for years...that I wasn't enough. But healing changed everything. I left behind the life that no longer aligned with me, walked away from my career as a teacher, moved to Mexico, and rebuilt myself from the inside out. Today, I help women around the world lose 15, 30, even 100 pounds—not just physically, but emotionally. Because true transformation isn't about shrinking yourself. It's about healing your relationship with food.Releasing self-doubt.Regulating your nervous system.Building confidence.And finally becoming the woman you've always been underneath the pain. Through honest conversations about health, fitness, mindset, healing, relationships, and life's hardest moments, I'll share the lessons I've learned and the tools that can help you stop surviving and start shining. If you've ever felt or currently feel broken, lost, unworthy, or like you've spent your whole life taking care of everyone else... This podcast is for you. It's time to stop abandoning yourself. It's time to Shine.

  1. 2d ago

    Ep. 318 - Your Morning Routine Is Setting the Tone for Your Entire Day - How to Stop Putting Yourself Last

    Send us Fan Mail What if the way you start your morning is quietly shaping the way you feel, eat, work, and show up for the rest of your day? In this episode, we’re talking about morning routines, self-care, overwhelm, and why so many women wake up already reacting to everyone else’s needs. If you’re a busy woman balancing work, family, responsibilities, and everyone else’s expectations, your morning can quickly become: 📱 Phone  📧 Emails  👧 Kids  💻 Work  ☕ Coffee  🏃‍♀️ Rush, rush, rush… …and somewhere in the middle of it all, you disappear. But creating a better morning routine doesn’t mean waking up at 5 AM, meditating for an hour, or following another impossible “perfect morning” checklist. It can be as simple as giving yourself a few intentional minutes for your BODY, MIND, and SOUL. In this episode, we’ll talk about: ✨ Why so many women start their day in reaction mode  ✨ How your morning can influence your energy and mindset  ✨ Why your self-care keeps getting pushed to “later”  ✨ The problem with perfectionist morning routines  ✨ Simple ways to move, reset your mind, and reconnect with yourself  ✨ How to create a morning ritual that actually fits your real life  ✨ Why this matters even more as we head into back-to-school season Because this year, I don't want “back to school” to mean back to abandoning yourself. I want it to mean back to YOU. 🫶 And next week, I'm announcing a brand-new challenge designed to help you do exactly that… Glow Before You Go. Your body. Your mind. Your soul. Before you give your energy to the world, give some to you. Support the show

  2. Jul 18

    Ep. 317 - Why Rest Days & Sleep Are the Missing Keys to Fat Loss | Lower Cortisol, Recover Faster & See Better Results

    Send us Fan Mail Think skipping your rest day will help you lose weight faster? Think again. In this episode, Coach C breaks down why recovery is just as important as your workouts and why prioritizing sleep may be more beneficial than squeezing in another HIIT session. You'll learn how elevated cortisol from chronic stress, poor sleep, overtraining, and under-fueling can keep your body stuck in survival mode, making fat loss feel harder than it needs to be. If you've been working out consistently but still feel exhausted, inflamed, bloated, or like your progress has stalled, this episode is for you. In this episode, Coach C shares:  Why rest days accelerate fat loss and muscle recovery.  How cortisol impacts your metabolism and hormones.  The connection between sleep, cravings, and weight loss.  Signs you're overtraining.  Why your nervous system plays a huge role in your health and fitness results.  How to recover smarter so your body can perform at your best. Remember: You don't grow during your workout—you grow during recovery. If you enjoyed this episode, subscribe, leave a review, and share it with someone who needs the reminder that rest is productive. Support the show

  3. Jul 13

    Ep. 316 - Release the Guilt: Stop Emotional Eating, Heal Your Relationship with Food & Break Free from Diet Culture

    Send us Fan Mail What if your struggle with food has never actually been about food? In today's episode, I'm sharing the heart behind my new ebook, Release the Guilt, and why healing your relationship with food is the missing piece that diets will never teach you. We'll dive into why guilt, shame, perfectionism, and diet culture keep so many women stuck in the binge-restrict cycle, emotional eating, and constant food obsession. I'll also share parts of my own journey with bulimia, body image, and learning to stop abandoning myself. Inside this episode, you'll learn: ✨ Why food isn't the real problem  ✨ How diet culture keeps women trapped in guilt and shame  ✨ The difference between nourishing yourself and punishing yourself  ✨ Why your worth has nothing to do with your weight or what you eat  ✨ How to stop emotional eating by healing the root cause  ✨ What food freedom actually looks like in everyday life  ✨ Why healing your mindset is the first step toward lasting transformation If you've ever felt guilty after eating, constantly thought about food, struggled with binge eating, emotional eating, or believed you needed to lose weight before loving yourself, this episode is for you. Remember: You don't need another diet. You need to come home to yourself. 💛 Download my FREE ebook, Release the Guilt, and begin your five-day journey toward food freedom. If this episode inspired you, please leave a review, share it with a friend, and tag me on Instagram @shinewithcoachc so I can celebrate your journey. Shine Bright... Always. — Coach C Support the show

  4. Jul 3

    Ep. 315 - Stop Starting Over Every Monday | Heal Emotional Eating & Food Guilt Through Nervous System Regulation

    Send us Fan Mail Do you constantly tell yourself, "I'll start Monday" after every holiday, vacation, or weekend? If you've ever struggled with binge eating, emotional eating, food guilt, or the all-or-nothing mindset, this episode is for you. In this powerful conversation, Coach C shares why the problem isn't the food—it's the cycle of restriction, guilt, and starting over. You'll learn how nervous system regulation can transform your relationship with food, reduce emotional eating, and help you finally create lasting food freedom. In this episode, you'll learn: • Why holidays don't ruin your progress • The hidden reason you overeat during weekends and celebrations • How your nervous system influences cravings, stress, and emotional eating • Why restrictive dieting keeps you stuck • Practical strategies to enjoy food without guilt • How to stop starting over every Monday • What true food freedom really looks like ✨ Join us LIVE every Saturday at 9:00 AM EST for a session featuring gentle stretching, yoga, breathwork, and nervous system regulation. It's the perfect way to slow down, reconnect with yourself, and start your weekend feeling grounded in your mind, body, and soul. DM "CLASS" on instagram @shinewithcoachc to secure your spot. If this episode encouraged you, be sure to subscribe, leave a review, and share it with another woman who's ready to heal her relationship with food and finally stop the cycle of guilt and starting over. Support the show

  5. Jun 30

    Ep. 314 - Healing Your Relationship With Food: Stop Emotional Eating, End Food Guilt & Lose Weight Without Dieting

    Send us Fan Mail Are you constantly thinking about food, feeling guilty after eating, or stuck in the cycle of emotional eating and dieting? In this episode, Coach C shares how to heal your relationship with food so you can finally lose weight without obsessing over calories, cutting out your favorite foods, or relying on willpower. You'll learn why emotional eating isn't the real problem, how diet culture keeps women trapped in the binge-restrict cycle, and practical steps to build food freedom, trust your body, and create sustainable weight loss. If you're a woman over 35 who's tired of starting over every Monday, this episode is for you. ✨ In this episode, Coach C covers: • Why emotional eating happens • How to stop food guilt • Why restriction leads to overeating • The truth about binge eating • How to lose weight without dieting • The 80/20 lifestyle for lasting results • How to build confidence around food • Practical steps to create food freedom 💛 If this episode inspired you, be sure to subscribe, leave a review, and share it with another woman who needs to hear this message. Ready to heal your relationship with food and lose weight for good? Apply to work with Coach C one-on-one or join the Shine Bright Fitness Academy community today. Support the show

  6. Jun 22

    Ep. 313 - Why You're Still Struggling to Lose Weight (What I Noticed After Returning to Canada)

    Send us Fan Mail What if the thing keeping you stuck isn't your diet? After returning to Canada for a few days, I noticed several habits that have become so normal that most people don't even question them anymore. From highly processed "protein" foods to chronic stress, constant rushing, and emotional spending, these everyday behaviors may be impacting your health far more than you realize. In this episode, Coach C shares powerful insights on:  • Why simplicity is the secret to sustainable weight loss  • The problem with most protein snacks and convenience foods  • How stress affects digestion, hormones, and fat loss  • Why investing in yourself creates more happiness than buying more stuff  • Practical ways to create lasting change If you're ready to stop chasing quick fixes and start becoming the healthiest version of yourself, this episode is for you. Support the show

  7. Jun 1

    Ep. 312 - Why Successful Women Struggle to Lose Weight (The Truth No One Talks About)

    Send us Fan Mail What if your struggle with weight loss has nothing to do with willpower? In this episode, we're exploring the deeper reasons so many women feel stuck in their bodies despite knowing exactly what they should be doing. If you've spent years building a career, raising a family, supporting everyone around you, and putting your own needs last, this conversation is for you. We'll unpack how self-abandonment, chronic stress, people-pleasing, and constant distraction can disconnect you from your body and your goals. This month, instead of focusing on goals, we're focusing on intentions—and how reconnecting with yourself may be the missing piece to the transformation you've been seeking. Because lasting weight loss isn't about becoming smaller. It's about finally believing you're worth taking care of. Support the show

  8. May 21

    Ep. 311 - Why Stress Is Preventing Weight Loss | Energy Protection, Cortisol & Nervous System Healing

    Send us Fan Mail If you feel stuck in your weight loss journey, constantly overwhelmed, emotionally exhausted, or inflamed, this episode is for you. Today we’re talking about the deeper side of transformation: stress, energy, emotional healing, nervous system regulation, and how your body responds to survival mode. Chronic stress can impact:  weight loss  cortisol levels  inflammation  cravings  sleep  hormones  energy levels  emotional eating Your body is not working against you... it’s trying to protect you. In this episode, we cover:  ✨ Energy protection  ✨ Emotional release & healing  ✨ Nervous system regulation  ✨ Stress management for weight loss  ✨ Mind-body connection  ✨ Holistic health & wellness  ✨ Healing from burnout & overwhelm Your healing journey matters. Your health matters. And protecting your peace may be the missing piece in your transformation. Support the show

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Ratings & Reviews

5
out of 5
4 Ratings

About

Welcome to The Lift & Shine Podcast. The podcast for women who are tired of starting over, tired of feeling stuck in their bodies, and ready to become the woman they know they're meant to be. I'm your host, Coach C (Charlotte Mazur). But before I was a coach helping women around the world lose weight and reclaim their confidence, I was a woman fighting battles nobody saw. I struggled with alcohol addiction, an eating disorder, depression, and moments where I questioned whether life was worth living. I know what it's like to hate the woman staring back at you in the mirror. I know what it's like to numb your pain, abandon yourself, and wonder if you'll ever feel truly happy. When I was in my twenties, my father died by suicide. His loss forced me to confront my own pain, my patterns, and the story I had been telling myself for years...that I wasn't enough. But healing changed everything. I left behind the life that no longer aligned with me, walked away from my career as a teacher, moved to Mexico, and rebuilt myself from the inside out. Today, I help women around the world lose 15, 30, even 100 pounds—not just physically, but emotionally. Because true transformation isn't about shrinking yourself. It's about healing your relationship with food.Releasing self-doubt.Regulating your nervous system.Building confidence.And finally becoming the woman you've always been underneath the pain. Through honest conversations about health, fitness, mindset, healing, relationships, and life's hardest moments, I'll share the lessons I've learned and the tools that can help you stop surviving and start shining. If you've ever felt or currently feel broken, lost, unworthy, or like you've spent your whole life taking care of everyone else... This podcast is for you. It's time to stop abandoning yourself. It's time to Shine.

Information

  • Creator
    Coach C
  • Years Active
    2023 - 2026
  • Episodes
    320
  • Rating
    Explicit
  • Copyright
    © 2026 Lift and Shine
  • Show Website
    Lift and Shine