All Episodes

Episode 132: The art of body recomposition (stop focusing on losing weight + do this instead)

Episode 131: What rep range is best?

Episode 130: Enjoying your holidays without the fuck up

Episode 129: My exercise regrets!

Episode 128: Are sweeteners why you've gained weight?

Episode 127: Why fat loss is harder in your 30s + 40s

Episode 126: Training and fuelling in the heatwave (your guide to making it through x)

Episode 125: Skinny is trending again (and how to handle it)

Episode 124: Follow the plan, not the mood babe!

Episode 123: What if I said you can eat MORE to lose fat?

Episode 122: Summer Body Positivity

Episode 121: Why you keep falling off the wagon

Episode 120: Why you shouldn't be afraid of lifting heavier

Episode 119: Building a fat ass (glute growth guide)

Episode 118: Stop hitting the fuck it button (actionable gameplan)

Episode 117: From competitive racing to peri-menopause

Episode 116: Seasonal Body Image

Episode 115: Underrated fat loss tips to make your life easier

Episode 114: The Strong Girl Summer Blueprint

Episode 113: Avoiding a 3pm crash out

Episode 112: Get better physique results when you focus on health

Episode 111: Getting over food guilt

Episode 110: Introducing SOLO - my new lifting app

Episode 109: Nobody tells you this about the body of your dreams

Episode 108: From competing to motherhood with Georgia

Episode 107: Cycle syncing your training - yay or nay?

Episode 106: Minimum effective training volume

Episode 105: No you can't eat the same as your boyfriend xo

Episode 104: ADHD, obesity + GLP-1 chat with my client Reem

Episode 103: Stop making these excuses to get better progress

Episode 102: Should you be fasting?

Episode 101 : How the SWC and you can set yourself up for success in 2026

Episode 100: EEEEEP! Ins for 2026, outs for 2025 + SOME BIG UPDATES

Episode 99: How I'm protecting my peace + staying sane over Christmas

Episode 98: Smaller portions for women

Episode 97: Resistance train to extend your life

Episode 96: Making progress in December

Episode 95: The ONE piece of advice I'd give you right now

Episode 94: Navigating body comments

Episode 93: Food Calm for Christmas

Episode 92: Stop fucking up the post fat loss bit

Episode 91: Are you waiting for motivation?

Episode 90: Can't keep chocolate in the house? Listen to this

Episode 89: Illness, returning to the gym + the return of the Strong Girl Gang

Episode 88: Joe Wicks + the Winter Arc

Episode 87: Things to bare in mind when you look at progress photos

Episode 86: So you're tracking calories but not losing weight?

Episode 85: A fat loss AND maintenance hack you need

Episode 84: Stopping the evening binge-fest

Episode 83: Your end of Summer reset plan

Episode 82: Your diet is failing you because...

Episode 81: My biggest wastes of money (& my best buys!)

Episode 80: HB + HENLEY FITNESS

Episode 79: 5 things I wouldn’t do if I wanted to maintain my weight over summerr

Episode 78: Let's chat... Shite gym sessions

Episode 77: Chatty Cathy time x

Episode 76: Your Holiday Gameplan

Episode 75: Getting Out of the Comparison Trap: How to stop competing with everyone (Including your younger self)

Episode 74: Steps or strength?

Episode 73: Is imperfect action holding you back?

Episode 72: Are you training hard enough?

Episode 71: The biggest mindset shift you need

Episode 70: What to do when the scales won't budge

Episode 69: How I make fat loss easier

Episode 68: The rise of skinny + tackling the GLP1 noise

Episode 67: Tackling bad body image days + why you feel so uncomfortable rn

Episode 66: How to nail your maintenance phase

Episode 65: Swerve the f*** it button babe!

Episode 64: WELLNESS INFLUENCERS ARE LYING TO YOU (myths debunked)

Episode 63: Stop self sabotaging + getting in your own way

Episode 62: What to expect when on a bulk or a cut

Epsiode 61: 8 tips to make fat loss easier

Episode 60: 10 tips to be a better lifter

Episode 59: Why you're always thinking about food (and what to do about it)

Episode 58: Is your metabolism broken?

Episode 57: If summer bodies are made in winter then here's where to start...

Episode 56: You're not toned because...

Episode 55: The art of being patient

Episode 54: Why flexible dieting is the ONE

Episode 53: Your negative self talk isn't serving you

Episode 52: Blue Monday, Motivation dips + how to get your resolution to stick

Episode 51: How to stop overeating

Episode 50: Welcome to the Strong Girl Gang - new group coaching

Episode 49: Swerving the January diet culture hype

Episode 48: HNY! + Goal Setting for 2025

Episode 47: 5 tips for a more mindful festive period

Episodde 46: Women's Health Myths

Episode 45: Thriving into Christmas

Episode 44: Making training progress when you're busy plus a game of sh**, marry, kill

Episode 43: Q+A - periods, counting calories + body recomposition

Episode 42: Pep talks for when you 💫 CBA 💫

BONUS EP: 4 WEEKS OF FREE COACHING

Episode 41: Using the "winter arc"

Episode 40: The Festive SZN + getting back to it after illness

Episode 39: Harriet + Cristal are back. Gym fits, cosmetic surgery + industry icks

Episode 38: MAFS, the VS show + are your goals even realistic rn?

Episode 37: Peri menopause isn't BS + getting more out of your training

Episode 36: Self regulating without therapy

Episode 35: Training after illness, managing stress + routine and maintenance without tracking

Episode 34: What I'd do if I wanted to lose 3-5kg by Christmas

Episode 33: A meal plan won't fix your binge eating

Episode 32: The problem with 75Hard (and other big a$$ challenges)

Episode 31: Can you really out train a bad diet?

Episode 30: SWC x Golden Alpha <3 Cristal + Harriet's unhinged life

Episode 29: How to slay menopause

Episode 28: Q+A - menopause, navigating holidays, impending autumn doom and more

Episode 27: I'm sick of talking about fat loss

Episode 26: Is comparison the thief of joy?

Episode 25: Unsolicited comments

Episode 24: SWC x Golden Alpha. Meet Cristal <3

Episode 23: Q+A (supplements for the over 40s, favourite exercises, daily routines + more)

Episode 22: Fitness Myths Debunked (passionately)

Episode 21: Making fat loss easier

Episode 20: Building a gym community

Episode 19: Gym Icks + a Q&A

Episode 18: So you want to get strong?

Episode 17: The problem with diet culture

Episode 16: How to motivate when you're not motivated

Episode 15: Your guide to gym ✨confidence✨

Episode 14: The art of balance - is it even possible?

Episode 13: Why you should move to maintenance

HB Birthday Bonus Ep - Is it too late for you?

Episode 12: Starving yourself into summer (the alternative)

Episode 11: All things body image

Episode 10: Training for Strength v Hypertrophy

Episode 9: The phases - fat loss, maintenance + gaining

Bonus Ep: What is Collective8?

Episode 8: Your much needed pep talk on getting results

Episode 7: Q+A - Creatine, BCAAs, strength v cardio + consistency babyyy

Episode 6: The problem with fitfluencers

Episode 5. Dieting for your holidays will make you gain weight

Episode 4. Tackling the all or nothing mindset

Bonus Ep: What is SWC coaching?

Episode 3. Getting over yourself when you've overeaten

Episode 2. Hyping yourself to train

Episode 1. Who is she?!