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In this episode, I break down realistic expectations and timelines around fat loss and muscle building, using evidence from large-scale studies rather than gym myths or before-and-after culture. We talk about why progress often feels slow even when you’re doing everything “right”, how fat loss actually shows up over months not weeks, and why building or even maintaining muscle during a calorie deficit is harder than most people are told. If you’ve ever felt frustrated, impatient, or like you must be failing because results aren’t instant, this episode will help you reframe the process, stay consistent, and focus on the habits that genuinely lead to long-term change. As always you can apply for 1:1 support, click here

This episode was recorded in two very different moments. One, the night before HYROX.When the work is done, nerves are high, and doubt is still loud. The other, immediately after crossing the finish line.Breathless, emotional, and stripped back to what actually matters. In this conversation, Hayley and Naomi talk honestly about what it feels like to stand on the edge of something hard, and what changes when you finally do it. This isn’t about race times or performance breakdowns.It’s about the shift that happens when you show up anyway. The wobble before.The clarity after.And the confidence that only comes from action, not preparation. This episode is for anyone who thinks they need to feel ready first. You don’t. You do it anyway. I love helping clients see their real potential and what they are actually capable of, as always you can register your interest with 1:1 coaching here Enjoy listening x

Alison says MS is life changing not life ending. This episode is a masterclass in mindset, even throughout adversity. She really is phenomenal! If you want to learn more from Alison you can find her on instagram HERE. And if you are interested in working with me. Find out more HERE

Rachel and I discuss life with children and the impact it's had on our individual identity. It's really easy to lose yourself. Don't worry, this isn't an I hate my kids episode where we blame everything on them! It seems to be that society expects a lot from us too. You know the whole 'work like you don't have children and parent like you don't work'. Can we get a balance? Rachel and I think you can Loving your kids doesn’t mean disappearing yourself. You’re allowed to want more than survival mode. You find more about Rachel HERE As always if you wan tot know more about how I work, you'll find it HERE Hayley x

Netball isn’t just exercise.It’s the one place you don’t have to give. Career takes.Kids take.Life takes. This is why women should hold onto sport. Leanne is an actual legend. Her Net strength program will have you playing the game you love better and for longer. You can find leanne on instagram HERE and info about Net strength HERE. For more information about working with me follow the link HERE

I LOVED this episode! This dismantles the myth that confident women are born confident. Prepare to feel seen. Chloe is so modest but to put it bluntly, she won every competition she entered this year! Not only that she guided many people through their first Hyrox competition and got her own solo time under 1.30hr If you want to contact Chloe, here are her details Instagram - @chloehobselliot You tube channel: http://www.youtube.com/@chloehobselliott Thank you Chloe! as always if you are interested in working with me. Apply for more info here: click here: Hayley x

Kate explains why every runner, every athlete, every confident woman started by doing something that felt pointless. Small steps don’t feel life-changing.Until you look back and realise they were. She is simply amazing and this was a joy! The fact that you are in the show notes means you're ready to know more about her. This is where you'll find Kate on instagram - Kates.coaching Her website is here - www.accomplisheventcoaching.co.uk Hope you got as much from this as I did. Hayley

This story is for everyone too scared to step foot in a gym. Naomi has achieved something she wouldn't have even entertained this time last year! She talks about the effects of what happens when you start to back yourself a little bit more! You'll be able to find Naomi on instagram @naomijaynew She'd love you to reach out if you have any questions. As always if you want guided support reach out to learn more about 1:1 coaching Click here https://form.typeform.com/to/jrK4W06r Hayley

Welcome to the Wear the Damn Shorts reboot. This short solo episode sets the tone for the entire series. This podcast is for women who are carrying a lot.Family, work, responsibility, mental load.And somewhere in the middle of all that, are trying to still feel like themselves. This series is not about perfection, all or nothing plans, or unrealistic routines that only work when life is quiet. It’s about real women.Real lives.And the small, consistent actions that actually create change. You’ll hear why this series centres around one core beliefYou first, family follows. Because when you are stronger, fuelled, and supported, everything else in your world works better too. Not through guilt or sacrifice, but through example. There is a way I want you to listen to this series, not for comparison or pressure, but for recognition. For the moments where you think “that’s me” and realise you’re not alone. This episode is your permission slip.To stop waiting to feel ready.To stop thinking it’s too late.To stop believing you have to earn the right to look after yourself. If you’ve ever thought“I’ll start when life calms down”“I don’t have the time”“I’ve tried before and failed” This is for you. This episode leads directly into the first guest conversation with Naomi, who shares what happened when she stopped waiting to feel ready and started anyway. One step is enough.That’s the job.

In this episode of we dive into self-soothing. It's a powerful coping mechanism that often nudges us toward habits we know aren’t helping us. We'll unpack the science behind stress-driven behaviors and share practical, sensory-based tools you can use when stress hits, so you stay calm, confident, and connected to your goals. I talk about why self-soothing isn’t selfish, it’s often survival. I talk about simple actions like a 20‑second hug or how weighted blankets can trigger actual physiological calm (lowering cortisol, whilst increasing oxytocin). Reframing self soothing and recharging when we're using useful tool and the extra sense of pride you'll feel on the days where things aren't going to plan. To reach out just email [email protected] Hayley

Delaying isn’t neutral, it moves you backward. Starting anything, even in a tiny way sets everything in motion. Don’t wait for the “perfect” moment. Start now. Your future self, will thank you. Another episode challenging the point of view that you can just start when the time is right without consequence. The consequence of inaction is larger than most people consider. You don't get to stay in one spot until your ready. Next weeks episode will be on self regulation as it was raised in today's discussion. Make sure you come back for part 2. As always your feedback, questions and general chat are always welcome. Reach out to [email protected]

In this episode of Wear the Damn Shorts, we delve into the intersection of dieting and parenting. We explore how our own health choices and attitudes toward food can influence our children, and discuss strategies to foster a positive environment that promotes well-being for the entire family. Join us as we discuss practical steps to prioritize your health in a way that sets a constructive example for your children.Remember, when you focus on your well-being, your family follows. This is a judgement free conversation. We all want the best for our kids. What legacy do you want to leave for the next generation? Hayley As always please direct questions and feedback to [email protected]

In this episode, we delve into the psychology of behavior change, exploring the Transtheoretical Model (Stages of Change) and Self-Determination Theory (SDT). We discuss how understanding these frameworks can help you assess your readiness for change and identify strategies to move forward effectively. This all sounds very sciencey but I promise it's recorded in my usual humour always tying it back to where most of my clients are at. Head back to my info pack and get your application in. If you need my info pack email me 'info pack' and I'll get it sent to you. [email protected] Hayley

In my opinion Hunger is something we just don't talk about. I see how my clients feel bad about admitting they're hungry when trying to lose fat. In this episode I explain why you feel hungry, what is useful to know and how to move through it. This is coming from one hungry girl! I love big food volumes and come from a space where I did a lot of sport and generally used to eat whatever I wanted. My perimenopause body needs to be treated differently. I want this episode to empower you to understand your body more and reflect on why things potentially haven't worked in the past. If this is your episode that inspires you to take change then great! If you need help to achieve this then reach out for more information at [email protected] Thank you for listening.

How are you going to implement change if you don't know who you are or what you stand for? I see this time and time again and it's a real game changer for making meaningful lifelong change. In this episode we focus on you! I invite you in this episode to get to know yourself. Have your notebook ready as there is homework. Below is the link to the brilliant neuroplasticity video. https://youtube.com/shorts/pTXkaLBFsXw?si=hGmRu_cCL7b0a1Yw I'm really happy to be back. How have you been Get your questions in and the feedback is always appreciated Talk soon Hayley & Hannah