MAR 17

Why Your Environment Might Be the Missing Piece in Your Fitness Journey

In this episode, Lily shares her experience of living in Australia and how it’s completely shifted her perspective on health, fitness, and overall wellbeing. She explores how your environment, the people you surround yourself with, your daily habits, and your lifestyle, directly impacts how you show up, how you feel, and the results you get. From morning routines and movement culture to social connection and food quality, Lily highlights the powerful ripple effect of being in an environment that supports your goals and why you don’t need to move countries to create it.

13 min

MAR 2

What Training Actually Works for Women Who Want to Feel Leaner

In this episode, Lily breaks down the overwhelm many women feel when trying to decide how to train in a world full of conflicting fitness advice. With endless information online, it’s easy to feel stuck between doing too much, constantly changing plans, or doing nothing at all because you’re afraid of choosing the “wrong” approach. Lily shares practical guidance to help you simplify your training decisions especially if your current goal is to feel leaner, more confident, and more aligned with your lifestyle heading into summer. If you’re feeling stuck, overwhelmed, or unsure how to structure your training to match your goals, Lily would love to help. DM her on Instagram: @lilyrosecooper21

15 min

FEB 23

Rest or Push Through? How to Know What Your Body Actually Needs

Episode summary In this episode, Lily dives into one of the most confusing parts of a fitness journey: knowing when to rest and when to keep going. In a world dominated by hustle culture, comparison, and constant highlight reels online, it’s easy to feel like you’re never doing enough or on the flip side, to feel unsure whether your tiredness means you should slow down or simply keep moving. Lily breaks down the difference between physical, mental, and emotional fatigue, explains why “listening to your body” isn’t always straightforward, and shares practical ways to understand what kind of rest you actually need. Want support with this? If you’re struggling to find the balance between pushing and resting or constantly feel unsure what your body needs Lily would love to help. DM her on Instagram: @lilyrosecooper21 Share & follow If this episode helped you rethink rest and recovery, share it with someone who needs the reminder that progress isn’t built on hustle alone.

15 min

FEB 16

From Professional Dancer to Coach: What I Kept, What I Unlearned

Episode summary In this episode, Lily reflects on how her background as a professional dancer has shaped her approach to fitness, resilience, and coaching and the important lessons she’s had to unlearn along the way. From rejection and relentless training to discipline, structure, and body awareness, the dance world gave her powerful tools that now support her fitness goals and business. But it also ingrained beliefs around restriction, aesthetics, and “earning” results that she had to consciously dismantle. This episode explores both sides: the gifts and the growth, and how they’ve shaped the Inside Out Method today. What you’ll hear in this episode The relentless reality of the dance industry and how it builds resilienceHow rejection and repetition strengthened Lily’s mindset as a business ownerThe power of structure and why random workouts don’t create high-level progressTransitioning from expert to beginner again (and why that’s uncomfortable but powerful)The body awareness dancers develop and how it translates into fitnessWhy restrictive eating was normalised and how unlearning it changed everythingThe Friday binge / Monday restriction cycle and what was really driving itWhy sweating more doesn’t mean better resultsMoving from performative training to training for yourselfDebunking the myth that heavy weights make women bulkyHow lifting heavier improved body confidence and physical results Want to talk about it? If you resonate with any part of this episode, whether you’re an ex-dancer, athlete, or simply someone who’s navigating old beliefs around fitness, Lily would love to hear from you. DM her on Instagram: @lilyrosecooper21 Follow / share If this episode helped you rethink your approach to training or body confidence, share it with someone who might need it and follow the podcast for more honest conversations about strength, mindset, and building confidence from the inside out.

19 min

FEB 9

What 'body confidence' really is and why you don't need to change your body to feel it

Episode summary Body confidence is a phrase we hear all the time but what does it really mean? In this episode, Lily unpacks why body confidence isn’t something you automatically get once you reach an aesthetic goal, and why so many women still feel anxious, self-critical, or “not enough” even after changing their bodies. Drawing from her own experience and her work with women navigating fitness, food, and self-image, Lily explains why internal work is the missing piece and how true confidence comes from acceptance, self-trust, and learning to feel safe in your body now, not just “one day”. What you’ll hear in this episode Why “wanting body confidence” often feels vague or confusingThe difference between aesthetic goals and genuine confidenceLily’s experience of being at her smallest — and least confident — as a dancerHow comparison and constant body-checking drain presence and joyWhy changing your body alone rarely fixes how you feelThe role of acceptance while still working toward physical goalsHow confidence can exist before the scale or clothing size changesWhat it actually feels like to be at peace in your bodyThis episode is for you if: you’re chasing confidence through body changes but still feel stuckcomparison steals your joy on holidays, at the gym, or on social mediayou want aesthetic goals without the mental spiralyou’re ready to feel confident without waiting for “one day”

18 min

FEB 3

How working on your mind gets you better external results

Episode 3 Why Working on Your Mind Leads to Better Physical Results In this episode, Lily explores why lasting physical results don’t come from willpower, restriction, or punishment, they come from working on what’s happening internally first. Drawing from her own experience in the professional dance world and her work as a trainer and mental health focused coach, Lily explains how mindset, self-talk, stress, sleep, and emotional regulation directly influence consistency, habits, and body composition. This episode is about moving away from quick fixes and learning how calming the mind allows the body to change from a place of self-trust rather than self-criticism. What you’ll hear in this episode Why changing how you look never fixes how you feel if the internal work is missingHow Lily’s dance background shaped her approach to body image and coachingWhy “quick fixes” often damage mental health and long-term progressThe link between stress, sleep, emotional eating, and physical resultsWhy surface level solutions don’t address the real issueHow language and self-talk influence follow-through and consistencyShifting from “I have to” to “I get to” and why it mattersWhy affirming language builds trust with yourself and reduces burnoutThis episode is for you if: you’ve achieved physical changes but still feel anxious or disconnectedyou rely on willpower and “pushing harder” to stay consistentfood feels emotionally charged or stressfulyou want results without sacrificing your mental healthSmall language shifts create powerful behavioural changes. Want support with this? If you’d like help applying this approach to your own training, food, and mindset, Lily supports women daily using the Inside Out Method. DM her on Instagram: @lilyrosecooper21 Follow / share If this episode resonated, share it with someone who needs permission to slow down, look inward, and still get results. Follow the podcast for more episodes on mindset, strength training, nutrition, and building confidence from the inside out.

7 min

JAN 30

9 Simple Ways to Feel More Confident in the Gym

Episode 2 Gym Anxiety: 9 Simple Ways to Feel More Confident in the Gym In this episode, Lily breaks down why falling off in January isn’t a personal failure and shares 9 practical, realistic tips to reduce gym anxiety, build confidence in the space, and create a routine that actually sticks. This is about removing friction, not forcing discipline. What you’ll hear in this episode Why “falling off” in January isn’t a motivation problemHow gym anxiety quietly sabotages consistencyWhy busy January gyms can amplify self-consciousnessThe importance of structure over willpowerHow familiarity builds confidence faster than motivationWhy confidence grows when you know what you’re doing and where you’re goingWho this episode is for This episode is for you if: you feel awkward or intimidated in the gymJanuary motivation is fading and you’re not sure whyyou want to feel confident without forcing yourselfyou’re new to the gym or returning after time awayNeed extra support? If gym confidence still feels sticky, Lily offers structure, guidance, and reassurance so you don’t have to figure it out alone. DM her on Instagram: @lilyrosecooper21 Follow / share If this episode helped, share it with a friend who’s struggling with gym nerves and follow the podcast for more practical training, nutrition, and mindset tools that support both physical and mental health.

13 min

JAN 27 · BONUS

Observations as an ex-dancer competing in HYROX

Bonus Episode: Observations as an ex-dancer competing in HYROX Episode summary In this bonus episode, Lily reflects on competing in her first HYROX event and shares the unexpected parallels and differences she noticed as an ex-professional dancer stepping into a functional fitness race. From pre event food anxiety and body image triggers, to warm-up rooms that felt eerily familiar, this episode explores how old identities can resurface in new environments and how awareness, fuel, and self-trust can change the experience completely. This is an honest, behind-the-scenes reflection on growth, mindset shifts, and what it really means to move for performance rather than appearance. What you’ll hear in this episode Why HYROX unexpectedly reminded Lily of audition days as a dancerHow food anxiety showed up the night before and how she handled it differentlyThe shift from eating to look a certain way to eating to perform better How old body image thoughts can resurface in new, high-pressure environmentsWalking into the warm-up area and instinctively moving like a dancer againThe contrast between tense audition rooms and the supportive HYROX atmosphereLetting go of “does this look good?” and focusing on “does this work?”Moving from aesthetic-driven movement to functional, performance-based effortWhy this kind of environment can be healing (and fun) for ex-dancersKey reflections Growth doesn’t mean old thoughts never show up it means you respond differently when they do.Fuel is not something to earn or restrict; it’s what allows you to perform and enjoy the experience.Shifting focus from appearance to capability can completely change how you feel in your body.Old identities can resurface in familiar environments awareness is what stops them running the show.Who this episode is for This episode is especially for: ex-dancers or ex-athletes navigating life after performanceanyone stepping into a competitive or unfamiliar fitness environmentwomen working to untangle body image from performanceanyone curious about HYROX from a non-hype, non-ego perspectiveJoin the conversation If you’ve moved from dance, sport, or another performance world into fitness or if you’ve noticed old habits show up in new environments Lily would love to hear from you. DM her on Instagram: @lilyrosecooper21 Follow / subscribe This was a bonus, off-the-cuff reflection. Follow the show for more episodes on training, mindset, body confidence, and navigating fitness in a way that supports both mental and physical health.

6 min

JAN 26

Who is Lily?

Episode summary In this first episode, Lily introduces the Inside Out Method and shares the personal journey that shaped her coaching philosophy. From the pressures of the professional dance world and constant comparison, to finding strength and safety in the gym, Lily explains why true, sustainable change starts internally with self-talk, self-trust, and a healthier relationship with your body, and why the physical results follow when you stop relying on punishment and quick fixes. What you’ll hear in this episode Lily’s background as a professional dancer and how perfectionism impacted body confidenceHow comparison, mirror-checking, and “food noise” can steal your presence and progressWhy rest used to feel like weakness and how that mindset keeps women stuckHow strength training became a turning point: confidence built through capabilityThe Inside Out Method explained: internal change to consistent action to physical results.What this podcast will cover moving forward: training, nutrition, lifestyle and mindset and mental health toolsThe mission: helping women stop overthinking, reduce body anxiety, and feel calmer in their skinKey takeaways Your relationship with your body affects how you show up for your goals.Self-talk isn’t “wishy washy” as it directly influences consistency and results.You don’t need extremes to change your body; you need a plan you can trust and repeat.Confidence grows when you focus on what your body can do, not just how it looks.Who this episode is for If you’re stuck in the quick-fix cycle, feel disconnected from yourself, or want to feel stronger and more confident without burning out, this is for you. Connect with Lily If this episode resonated, share it with a friend who needs it and come say hi on Instagram: @lilyrosecooper21 Subscribe / follow Follow the show so you don’t miss the next episodes on training, nutrition, gym confidence, and the mindset shifts that make results feel sustainable.

8 min

The Inside Out Method

Episodes

Why Your Environment Might Be the Missing Piece in Your Fitness Journey

What Training Actually Works for Women Who Want to Feel Leaner

Rest or Push Through? How to Know What Your Body Actually Needs

From Professional Dancer to Coach: What I Kept, What I Unlearned

What 'body confidence' really is and why you don't need to change your body to feel it

How working on your mind gets you better external results

9 Simple Ways to Feel More Confident in the Gym

Observations as an ex-dancer competing in HYROX

Who is Lily?

About

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