Lift the Load: Motherhood, Fitness & Finding Balance Again

Are short workouts really enough to build muscle? In this episode I break down the science behind short workouts and strength training for busy mums. You’ll learn why 30–40 minute full-body workouts can be more effective than spending hours in the gym. I cover how weekly training volume, muscle growth, and workout design all fit together – without needing to train constantly. By focusing on full-body, efficient workouts and consistent effort, you can get real results even on a tight schedule. I also explain how to structure realistic full-body sessions across the week to hit the muscle-building targets from the research – all without “living in the gym.” The goal is to help mums train smart and consistent, so exercise feels doable, not overwhelming.Come and say “hi” on Instagram @claire.coachingkingsI’d love to hear your thoughts on this episode!If you’re ready to stop running on empty, join STRONGER and get 50% off your first month with the code PODCAST50.STRONGER gives you personalised programming and support without the hefty price tag,  just £22.50 for your first month (£45 per month thereafter) for tailored training and guidance.Tap the link in the show notes and let’s make the next 6 months completely different from the last:https://mailchi.mp/thecoachingkings/stronger-sign-up-page

Calories matter.Protein matters.But they’re not the reason you keep failing fat loss.In this weeks podcast, I’ll talk about the one thing that actually determines whether you lose weight and keep it off long termBecause fat loss isn’t about being perfect it’s about what you can repeat on your worst weeks.Come and say “hi” on Instagram @claire.coachingkingsI’d love to hear your thoughts on this episode!If you’re ready to stop running on empty, join STRONGER and get 50% off your first month with the code PODCAST50.STRONGER gives you personalised programming and support without the hefty price tag,  just £22.50 for your first month (£45 per month thereafter) for tailored training and guidance.Tap the link in the show notes and let’s make the next 6 months completely different from the last:https://mailchi.mp/thecoachingkings/stronger-sign-up-page

In this episode, I talk about the real barriers that stop many mums from exercising and why it’s usually not a motivation problem.From time pressures and childcare to exhaustion, confidence, and simply not knowing where to start, motherhood brings very real challenges when it comes to prioritising your own health.We look at why exercise can feel overwhelming after having children, the mental load many mums carry, and how unrealistic fitness expectations often make things harder rather than easier.I also share what actually helps women begin moving again in a way that works in real life — starting small, building confidence with simple movements, and creating routines that fit around busy family life rather than fighting against it.If exercise has felt out of reach since becoming a mum, this episode is an honest look at why that happens and how to start finding your way back.Come and say “hi” on Instagram @claire.coachingkingsI’d love to hear your thoughts on this episode!If you’re ready to stop running on empty, join STRONGER and get 50% off your first month with the code PODCAST50.STRONGER gives you personalised programming and support without the hefty price tag,  just £22.50 for your first month (£45 per month thereafter) for tailored training and guidance.Tap the link in the show notes and let’s make the next 6 months completely different from the last:https://mailchi.mp/thecoachingkings/stronger-sign-up-page

In this episode, I share how I’ve changed the way I plan my days as a mum and business owner so I can switch off without guilt. We talk non-negotiables, realistic expectations, and how to fit exercise into real life without it becoming another thing to fail at.Come and say “hi” on Instagram @claire.coachingkingsI’d love to hear your thoughts on this episode!If you’re ready to stop running on empty, join STRONGER and get 50% off your first month with the code PODCAST50.STRONGER gives you personalised programming and support without the hefty price tag,  just £22.50 for your first month (£45 per month thereafter) for tailored training and guidance.Tap the link in the show notes and let’s make the next 6 months completely different from the last:https://mailchi.mp/thecoachingkings/stronger-sign-up-page

January is loud.Fresh starts. New routines. Big goals. Perfect plans.And for a lot of mums… it already feels like you’re behind.In this episode of Lift the Load, I’m returning to the idea that resonated more than any other: Messy but moving.Because real life doesn’t pause for motivation.We talk about why January feels so overwhelming for mums, how “fresh start” culture actually works against you, and why the problem isn’t your discipline or drive- it’s the expectations you’ve been carrying.I share a simple but powerful reframe:health isn’t a light switch… it’s a dimmer.You’ll hear about:• why imperfect consistency beats perfect plans• how to train as a busy mum without adding more stress• why 20–30 minutes really can be enough• how to eat in a way that supports your energy and strength (not your guilt)• and how shifting your identity — not just your habits — is what creates lasting changeThis episode is for the mum who’s tired, trying, and quietly frustrated that she can’t seem to “get it right”.You’re not broken.You’re just human.And you don’t need to do more, you need to do what fits.I also share why I’ll be coaching inside the upcoming RESET group programme this February, and how it aligns with everything we talk about here: consistency over extremes, structure without punishment, and progress that works around real life.Want to know more about RESET?Click this link: https://tomhull978.lpages.co/6-week-reset/Come and say “hi” on Instagram @claire.coachingkingsI’d love to hear your thoughts on this episode!If you’re ready to stop running on empty, join STRONGER and get 50% off your first month with the code PODCAST50.STRONGER gives you personalised programming and support without the hefty price tag,  just £22.50 for your first month (£45 per month thereafter) for tailored training and guidance.Tap the link in the show notes and let’s make the next 6 months completely different from the last:https://mailchi.mp/thecoachingkings/stronger-sign-up-page

Christmas doesn’t need another food rule and it definitely doesn’t need more mum guilt.In this episode, I’m sharing the Hell Yes Principle I teach my clients to help them make empowered, confident food choices over Christmas, without restriction, binge-and-repent cycles, or the exhausting mental load of “being good.”We talk about:How all-or-nothing thinking ruins both enjoyment and confidenceThe difference between eating on autopilot and choosing with intentionHow to use the Hell Yes filter so food works for you, not against youThis isn’t about willpower.It’s not about tracking, earning, or compensating.And it’s definitely not about starting again in January.It’s about giving yourself permission to enjoy food you truly want  and letting go of the rest.If you’re a mum who wants to enjoy Christmas without feeling out of control, behind, or like you’ve “failed” before the year is even over,  this episode is for you.Come and say “hi” on Instagram @claire.coachingkingsI’d love to hear your thoughts on this episode!If you’re ready to stop running on empty, join STRONGER and get 50% off your first month with the code PODCAST50.STRONGER gives you personalised programming and support without the hefty price tag,  just £22.50 for your first month (£45 per month thereafter) for tailored training and guidance.Tap the link in the show notes and let’s make the next 6 months completely different from the last:https://mailchi.mp/thecoachingkings/stronger-sign-up-page

Wondering whether your symptoms could be perimenopause? In this episode, I cover the most common early sign which I myself experienced, including sleep disruption, anxiety spikes, mood swings,  brain fog, and that feeling of being ‘off’ without knowing why.I also talk through my experience seeking answers, what I learned about HRT (and why modern body-identical HRT is different from the pill), and how I’m navigating treatment.We also dive into how oestrogen affects muscle, why strength training becomes even more important in your 30s and 40s, and what practical training and nutrition actually look like during perimenopause.If you’ve been confused by TikTok misinformation or wondering what’s really going on in your body, then this episode is for youCome and say “hi” on Instagram @claire.coachingkingsI’d love to hear your thoughts on this episode!If you’re ready to stop running on empty, join STRONGER and get 50% off your first month with the code PODCAST50.STRONGER gives you personalised programming and support without the hefty price tag,  just £22.50 for your first month (£45 per month thereafter) for tailored training and guidance.Tap the link in the show notes and let’s make the next 6 months completely different from the last:https://mailchi.mp/thecoachingkings/stronger-sign-up-page

You know that diet that promised fast results but left you tired, hungry, and wondering if you’d ever feel normal again? Yeah… we’re talking about that.In this episode, I’m joined by the brilliant Alice from @StrongMumSquad, and we’re shooting the sh*t on aggressive dieting including, what it looks like, why it’s so common, and why it’s definitely not the fix you think it is.We chat about: The toxic cycle of “being good” and starting over every MondayWhy the fitness industry loves quick fixes (and why we don’t) How our kids are watching the way we talk about food and our bodiesWhy taking a longer, smarter approach can actually be betterIf you’ve ever felt stuck in the “I’ll just be good this week” loop or guilty for not being perfect, this one’s for you. Press play and let’s lift the load together.Come and say “hi” on Instagram @claire.coachingkingsI’d love to hear your thoughts on this episode!If you’re ready to stop running on empty, join STRONGER and get 50% off your first month with the code PODCAST50.STRONGER gives you personalised programming and support without the hefty price tag,  just £22.50 for your first month (£45 per month thereafter) for tailored training and guidance.Tap the link in the show notes and let’s make the next 6 months completely different from the last:https://mailchi.mp/thecoachingkings/stronger-sign-up-page

I’m thankful for the endless laundry, the car seat tantrums, and the 47 tabs open in my brain… said no mum ever.We’re told that gratitude fixes everything but what if that’s not the whole story? What if sometimes, it’s actually adding to the overwhelm?In this episode, I dig into what real gratitude looks like for busy mums, not the fluffy, fake kind that makes you feel guilty for wanting more.We’ll talk about how to use it to get out of a funk, feel more grounded, and find those little sparks of joy (even when life feels like a never-ending to-do list).Come and say “hi” on Instagram @claire.coachingkingsI’d love to hear your thoughts on this episode!If you’re ready to stop running on empty, join STRONGER and get 50% off your first month with the code PODCAST50.STRONGER gives you personalised programming and support without the hefty price tag,  just £22.50 for your first month (£45 per month thereafter) for tailored training and guidance.Tap the link in the show notes and let’s make the next 6 months completely different from the last:https://mailchi.mp/thecoachingkings/stronger-sign-up-page

f you’ve ever felt like you’re constantly doing everything; school runs, snacks, work, washing, and still feeling like you’re not doing enough. Then this episode is for you.We’re diving into the myth that “busy” equals “better” and what it really means to do less without falling apart.Inspired by Kate Northrup’s book Do Less, I’m breaking down practical ways for mums to simplify life, reduce mental load, and find balance, without guilt. You’ll learn:✨ How to manage your time and energy around real life (not just your to-do list)✨ Why rest and recovery actually make you more productive✨ How to handle mum guilt, emotional labour, and burnout✨ Simple systems to make workouts, nutrition, and home life feel easierThis isn’t another productivity pep talk. It’s a permission slip to breathe, slow down, and find your rhythm again.Tune in if you’re ready to feel calmer, stronger, and more in control, even when life’s chaotic.Come and say “hi” on Instagram @claire.coachingkingsI’d love to hear your thoughts on this episode!If you’re ready to stop running on empty, join STRONGER and get 50% off your first month with the code PODCAST50.STRONGER gives you personalised programming and support without the hefty price tag,  just £22.50 for your first month (£45 per month thereafter) for tailored training and guidance.Tap the link in the show notes and let’s make the next 6 months completely different from the last:https://mailchi.mp/thecoachingkings/stronger-sign-up-page

If you’ve ever told yourself, “I’ll start when things calm down,” this one’s for you.Because here’s the truth: life doesn’t calm down. And waiting for the perfect time just keeps you stuck.In this first episode of Lift the Load, I dive into why imperfect action is the secret weapon for mums who feel like they’re spinning plates, dropping some, and wondering if they’ll ever really have it together.It’s messy. It’s real. But it’s also the only way to build strength, energy, and momentum as a mum.So if you need a little push to stop waiting and just start- hit play. This is where it begins.Come and say “hi” on Instagram @claire.coachingkingsI’d love to hear your thoughts on this episode!If you’re ready to stop running on empty, join STRONGER and get 50% off your first month with the code PODCAST50.STRONGER gives you personalised programming and support without the hefty price tag,  just £22.50 for your first month (£45 per month thereafter) for tailored training and guidance.Tap the link in the show notes and let’s make the next 6 months completely different from the last:https://mailchi.mp/thecoachingkings/stronger-sign-up-page

Hi, I’m Claire-mum, coach, and general messy human just trying to keep the plates spinning without dropping the child or the wine glass.This little trailer is basically my “I finally did the thing” moment. For ages I’ve wanted to start a podcast, but I got stuck in perfection mode the “I need the right mic, the fancy art, the perfect setup.” Then I remembered… imperfect action is what I coach, so here we are.Lift the Load is going to be a mix of strength (not just the gym kind), motherhood, and the unfiltered bits of life we usually keep off Instagram. Think: the chaos of school runs, the guilt that never shuts up, and the tiny wins that actually matter.If you’ve ever felt like you’re not enough, or that you’re constantly running on empty this podcast is your reminder that you don’t have to carry it all alone.Episodes will be short enough to fit between clubs, bedtime stories, or hiding in the loo for five minutes’ peace.So… hit play, subscribe, and come lift the load with me.Come and say “hi” on Instagram @claire.coachingkingsI’d love to hear your thoughts on this episode!If you’re ready to stop running on empty, join STRONGER and get 50% off your first month with the code PODCAST50.STRONGER gives you personalised programming and support without the hefty price tag,  just £22.50 for your first month (£45 per month thereafter) for tailored training and guidance.Tap the link in the show notes and let’s make the next 6 months completely different from the last:https://mailchi.mp/thecoachingkings/stronger-sign-up-page