Uplift Conversations

Uplift Conversations
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A weekly podcast with Jaz, Zaira, and Evie, where we dive deep into all things fitness, well-being, and personal success—empowering you with the knowledge, confidence, and tools to do THE THING (whatever yours is!)💫  Sharing conversations that help you go from “I can’t” to “I will” Instagram: @upliftconversations @jazlifts @evolvewithevie_ @runzairarun

  1. ١٤ أبريل

    Are You Doing More Volume Than You Should?

    🎙️ This week, we’re tackling one of the biggest mistakes beginners make in the gym… doing too much too soon. From chasing intense workout schedules to comparing yourself with experienced lifters, we break down why more training does not always mean better results. Zaira, Evie and Jaz explore the science behind “newbie gains”, why beginners can progress incredibly fast with just a couple of sessions per week, and how building the right habits early can set you up for long term success. 💪 Are you doing more volume than you should?  Uplift Conversations, Season 02, Ep. 61 ▪️ Beginner Gym Mistakes - Why jumping into 5 workouts a week can backfire ▪️ Newbie Gains Explained - Why beginners improve faster than experienced lifters ▪️ Why Less Training Works - The surprising science behind low volume training ▪️ Full Body vs Split Workouts - What beginners should actually be doing ▪️ Recovery & DOMS - Why soreness can stop you building consistency ▪️ Learning Movements - Squats, hinges and why technique matters early on ▪️ Tracking Progress - Why writing down your workouts changes everything 📈 📌 Love fitness, running and strength training? Subscribe and join our community! 🔔

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  2. ١٤ أبريل

    Are Ultra-Processed Foods Actually That Bad?

    🎙️ This week, we’re unpacking one of the most controversial topics in nutrition right now… ultra-processed foods (UPFs). With Coach Alice Cadman, we cut through the noise, the fear-mongering, and the confusion to understand what actually matters when it comes to your diet. From protein trends to supermarket choices, this is a must-listen if you’ve ever felt overwhelmed by what’s “healthy” and what’s not. 🛒🍎 Are Ultra-Processed Foods Actually That Bad? (Coach Alice Cadman Explains) Uplift Conversations, Season 02, Ep. 63 ▪️ What Are UPFs Really? Breaking down ultra-processed foods in simple terms 🧠 ▪️ Why UPFs Exist: Cost, convenience, and feeding a growing population 💸 ▪️ The Truth About “Healthy” Marketing: Protein, labels, and misleading claims 👀 ▪️ Supermarket Survival Guide: How to read ingredients without overthinking it 🛒 ▪️ Protein Obsession vs Reality: Are we actually eating too much? 💪 ▪️ UPFs & Performance: Why they can actually help runners and athletes 🏃‍♀️ ▪️ The Real Problem: Overeating, satiety, and why UPFs are easy to overconsume 🍽️ ▪️ Balance Over Perfection: Why all-or-nothing thinking doesn’t work ⚖️ 👉 Follow Alice on Instagram: @coachcadman

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  3. ١٤ أبريل

    Are You Tapering Wrong? Marathon Prep Mistakes to Avoid

    🎙️ This week, we’re breaking down one of the most misunderstood parts of race training… tapering. With Coach Alice joining us for a second week while Jaz is away, we dive into why running less feels so wrong and how to know if you’re doing it right. Are You Tapering Wrong? Marathon Prep Mistakes to Avoid Uplift Conversations, Season 02, Ep.64 ▪️ What Tapering Actually Is – Why running less is key to performing more 🧠 ▪️ The Biggest Taper Mistakes – Overtraining, panic runs, and “maranoia” 😅 ▪️ How to Maintain Fitness – Why intensity stays (but volume drops) ▪️ Shakeout Runs Explained – Do you need one before race day? 🏃‍♀️ ▪️ Race Week Strategy – Sleep, nutrition, and managing time on your feet ▪️ The Mental Game – How to stop overthinking and trust your training ▪️ Visualization Techniques – Preparing for what could go wrong (and right) 🎯

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  4. ١٤ أبريل

    From Not a Runner to 5K: Why You Need Parkrun

    🎙️ This week, we’re breaking down one of the most powerful (and underrated) ways to start running… Parkrun. From first-timer nerves to finding your community, we’re joined by runner and broadcaster Alice Couldwell to explore why this free weekly event has changed millions of lives. 🏃‍♀️✨ From Not a Runner to 5K: Why You Need Parkrun Uplift Conversations, Season 02, Ep. 65 ▪️ From Non-Runner to Marathoner – Alice’s journey from struggling with running to completing the London Marathon ▪️ What Parkrun Actually Is - The global, free 5K event anyone can join every weekend ▪️ Why It’s NOT a Race - Breaking down the pressure and making running feel accessible ▪️ The Power of Community - How Parkrun connects people and builds lasting friendships ▪️ Social Prescribing & Mental Health - How running became a tool for healing and wellbeing ▪️ Junior Parkrun Explained - How kids (and parents!) can get involved from as young as 4 ▪️ No One Comes Last - Why Parkrun removes one of the biggest fears beginners have ▪️ How to Get Started - What you actually need to do before your first Parkrun 👉 Follow Alice on Instagram: @itsalicecouldwell

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  5. ١٤ أبريل

    How strong should you be on the big three?

    🎙️ This week, we’re breaking down one of the most common gym questions: How strong should you actually be? From squat to bench to deadlift, we unpack real strength standards, bodyweight ratios, and what those numbers actually mean for you. 💪 Whether you’re new to lifting or chasing advanced numbers, we talk one-rep max myths, age differences, programming smarter, and why these benchmarks are a tool, not a judgement. How strong should you be on the big three? Uplift Conversations, Season 02, Ep. 60 ▪️ What The “Big Three” Actually Mean – Squat, bench & deadlift explained ▪️ StrengthLevel Data – The benchmarks based on 150M+ lifts 📊 ▪️ Female vs Male Standards – Why ratios differ ▪️ One Rep Max – Should you even test it? ▪️ Bodyweight Multipliers – Beginner to Elite breakdown ▪️ Age & Strength – Does it really decline? ▪️ Are You Imbalanced? – Why comparing your lifts matters ▪️ Programming Smarter – How to bring up weak lifts ▪️ Running + Lifting – Can you build strength during marathon training? 🏃‍♀️ 📌 Love strength training, running, and building confidence in the gym? Subscribe and join the Uplift community! 🔔 💬 Where do you fall on the scale? Are you stronger on squats or deadlifts? Let us know below! Strength Goals calculator: https://strengthlevel.com/

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  6. ١٤ أبريل

    Postpartum Fitness: When Is It Safe to Exercise Again?

    🎙️ This episode is for new mums and anyone supporting them through the postpartum journey. After pregnancy and birth, getting back to exercise can feel confusing, overwhelming, and sometimes even intimidating. So how soon is too soon to return to the gym? Joining us is pre & postnatal specialist Laura McManus-Brennan, who breaks down what actually matters when returning to movement after having a baby. From breath work and core reconnection to pelvic floor health and realistic expectations, this conversation is packed with reassuring advice for navigating postpartum fitness safely and confidently. Postpartum Fitness: When Is It Safe to Exercise Again? Uplift Conversations, Season 02, Ep. 62 ▪️ The 6 Week Check Myth – Why postpartum recovery timelines are not one-size-fits-all ▪️ What You Can Start Doing Early – Breath work, posture and core reconnection exercises ▪️ Diastasis Recti Explained – Why abdominal separation is completely normal in pregnancy ▪️ Pelvic Floor Red Flags – Signs you should slow down or seek professional help ▪️ 10 Minute Workouts Count – Why short sessions can make a huge difference postpartum ▪️ Support Networks Matter – How community and partners can help new mums prioritise their health

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  7. ١٤ أبريل

    Why Female Runners Keep Getting Injured

    🎙️ This week, we’re tackling a conversation that’s exploding across social media: why are so many female runners getting injured? From bone stress fractures to burnout, we sit down with Chartered Physiotherapist Yasmin Palfrey, who specialises in injury recovery and rehabilitation, to uncover what’s really going on. 🏃‍♀️💥 Why Female Runners Keep Getting Injured  Uplift Conversations, Season 02, Ep. 59 ▪️ What RED-S actually is – and why so many runners haven’t heard of it ▪️ The under-fuelling trap – how 70% of long-distance runners may be affected ▪️ Bone stress injuries explained – from shin splints to full fractures ▪️ The period “red flag” most women overlook ▪️ Why the pill can mask early warning signs ▪️ Social pressure, body image & overtraining culture ▪️ How to recover properly (and why rest is non-negotiable) ▪️ When to see a physio, doctor or nutritionist

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  8. ١٧ فبراير

    6 Health and Fitness Trends We’re Done With in 2025

    6 Health and Fitness Trends We’re Done With in 2025 Uplift Conversations Ep. 49 ▪️ Always Pushing Through – Why “no days off” can do more harm than good 😴 ▪️ Training Without a Plan – How structure transformed motivation and progress 📈 ▪️ Over Committing – Learning to say no without guilt 💭 ▪️ Doing Too Much Fitness – When chasing everything leads to burnout 🔥 ▪️ Protein Obsession – Letting go of food rules and enjoying balance 🍰 ▪️ Under Fueled Runs – Why carbs are not the enemy of performance ⚡ 💡 Highlights You Don’t Want to Miss: 00:00 🎯 The 6 Things We’re Leaving Behind in 2025 00:20 🎙️ Welcome to Uplift Conversations 01:10 🏃‍♀️ Leaving “Run No Matter What” Behind 02:55 ⌚ Listening to Your Body and Using Data Wisely 04:50 📅 Why Training Without a Plan Was Holding Progress Back 07:40 ⚠️ Over Committing and Energy Burnout 10:45 🧘 Setting Boundaries That Protect Your Well Being 13:05 🔥 Doing Too Much Fitness and Chasing Every Goal 16:10 🥗 Letting Go of Protein Obsession 18:30 ⚡ Fueling for Performance, Not Just Aesthetics 22:45 🏁 Why Under Fueled Runs Make Everything Harder 25:55 💬 Final Thoughts and What We’re Taking Into 2026

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حول

A weekly podcast with Jaz, Zaira, and Evie, where we dive deep into all things fitness, well-being, and personal success—empowering you with the knowledge, confidence, and tools to do THE THING (whatever yours is!)💫  Sharing conversations that help you go from “I can’t” to “I will” Instagram: @upliftconversations @jazlifts @evolvewithevie_ @runzairarun

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