Wear the Damn shorts
By Online Women's Health & Fitness coach |Hayley Kirby
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Category: Self-Improvement
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Subscribers: 2
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Episodes: 129
Description
🎙️ Wear the Damn Shorts – Hosted by Coach Hayley. PT, nutrition coach, online trainer, and mum who gets the juggle. 20 years coaching experience 16 years parenting!
This is where science meets real life. We cut through the noise and bridge the gap between evidence-based fitness, nutrition, and the beautiful chaos of parenting, work, and self-doubt.
Each episode tackles real questions from real clients—think motivation, mindset, sustainable training, and nutrition strategies that work in actual family life.
No fluff. No guilt. Just honest conversations that turn self-help into action.
| Episode | Date |
|---|---|
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Ep123. Why Doing “Everything Right” Still Takes Time. Fat Loss Expectations Explained
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Feb 03, 2026 |
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Ep122. Before and after Hyrox Manchester. Hayley & Naomi talk the highs and lows
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Jan 23, 2026 |
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Mini series: Alison Kerr- The MS coach talks about her experience with multiple sclerosis
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Jan 16, 2026 |
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Mini series- Rachel Brown - You're allowed to be more than a mum
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Jan 15, 2026 |
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Mini series: Leanne THE netball coach explains it's never too late.
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Jan 12, 2026 |
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Mini series: Chloe Hobdell. The most humble winner you'll ever meet!
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Jan 09, 2026 |
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Episode 2: Kate Bradford - You don't start confident, you start anyway
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Jan 08, 2026 |
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Mini series: Naomi talks gym starter to Hyrox in 6 months!
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Jan 07, 2026 |
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Series: Empowering women mini series - intro
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Jan 06, 2026 |
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Ep121. Why we reach for comfort, even when we know it isn't working for us anymore
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Jul 01, 2025 |
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Ep. 120 - Not Doing Nothing is Doing Something. The cost of inaction
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Jun 23, 2025 |
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Ep. 119 - Breaking the cycle - Dieting without f**king up your kids
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May 22, 2025 |
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Ep. 118 - Are you even ready to change?
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May 07, 2025 |
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Ep. 117 - Hunger. Are you always hungry?
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Mar 18, 2025 |
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Ep. 116 - Habits, values & Identity. The missing link to nailing nutrition and fitness goals
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Mar 07, 2025 |
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Ep. 115 - The Invisible load
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Nov 18, 2024 |
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Ep114. Summer workouts, My kid was fat shamed! & Owing your own gym
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Aug 06, 2024 |
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Ep 113. Hayley & Hannah go live!! Instagram episode
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Jul 12, 2024 |
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Ep112. Hannah & Hayley talk heavy vs light weight, low fat food & tempo
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Jul 01, 2024 |
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Ep111. Caroline Kremer talks Bowen therapy and beyond
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Jun 21, 2024 |
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Ep 110. Why everyone needs to go to Ibiza
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Jun 20, 2024 |
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Ep109. Zoe Lapwood talks Female health, exercise & nutrition
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Jun 01, 2024 |
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Ep108: Jo Wicks meno workouts, squat support & body image
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Jun 01, 2024 |
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Ep107. Weekly Client catch up, returning to exercise & Kids in gyms
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May 17, 2024 |
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Ep 106. Hayley & Hannah talk, low iron, protein pudding, influencers & owning businesses
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May 10, 2024 |
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Ep105. Clare Midwife and personal trainer talks - Exercise & Nutrition for pregnancy
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May 05, 2024 |
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Ep104. Stu Graham talks Perfectionism
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Apr 25, 2024 |
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Ep 103. Are you eating 1500kcals? & self belief
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Apr 17, 2024 |
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Ep.102 Will Hawkins talks Emotional intellegence
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Apr 10, 2024 |
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Ep.101 Easter, Motivation & Future guests
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Apr 05, 2024 |
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Ep 100. 100 episodes of Hayley & Hannah!
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Mar 08, 2024 |
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Ep 99. 99 problems but a podcast ain't one!
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Mar 08, 2024 |
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Ep. 98 Hannah has news & training with this news
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Mar 01, 2024 |
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EP97. Potty mouth, Apps & vitamins
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Feb 12, 2024 |
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Ep 96. Flabby bits, Red meat & eggs
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Feb 09, 2024 |
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Ep. 95 Digestion, illness & Crazy client stories
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Feb 05, 2024 |
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Ep94. Health & Beauty need to split up & The impact of stress on the body
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Feb 02, 2024 |
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Ep93. Fussy eaters & the popular glucose study
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Jan 29, 2024 |
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Ep92. Enjoying food and are you tired?
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Jan 26, 2024 |
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Ep91. Bread & Beds
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Jan 22, 2024 |
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Ep 90. Mood vs Action & Hand therapy
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Jan 19, 2024 |
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Ep 89. Being grateful is a good place to start
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Jan 16, 2024 |
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Ep 88. Happy birthday to us!
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Jan 12, 2024 |
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Ep87. Happy New Year!
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Jan 09, 2024 |
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Ep 86. Christmas break
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Dec 27, 2023 |
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Ep 85. Seasonal chit chat
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Dec 27, 2023 |
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Ep 84. Banannas, a bit of cardio & time to make a habit
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Dec 18, 2023 |
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Ep 83. Green sugar thighs (sing it like Harry Styles)
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Dec 15, 2023 |
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Ep 82. Have your cake and eat it
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Dec 11, 2023 |
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Ep 81. Being scared of the weights area at the gym
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Dec 08, 2023 |
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Ep 80. Hygge the winter slow down & being short
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Dec 04, 2023 |
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Ep 79. Hannah the champ! & fitness stuff
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Dec 01, 2023 |
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Ep 78. Bins & muscle building
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Nov 30, 2023 |
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Ep 77. Mindless eating & festive fitness
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Nov 24, 2023 |
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Ep 76. DEEP stretching & knackered knees
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Nov 20, 2023 |
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Ep 75. Have a plan & food for thought
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Nov 17, 2023 |
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Ep 74. Training vs Recovery vs Fueling getting it right for you!
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Nov 06, 2023 |
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Ep 73. Inverted U arousal graph, red light therapy & rolling
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Nov 06, 2023 |
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Ep 72. Snacks & pubes
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Nov 02, 2023 |
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Ep 71. Is your diet choosing you & being "toned"
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Oct 20, 2023 |
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Ep 70. weight loss clubs or calorie counting and Routine
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Oct 16, 2023 |
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Ep. 69. It's been a minute.... catch up
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Oct 13, 2023 |
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Ep. 68 Toes spacers, peeing & PB's
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Oct 12, 2023 |
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Ep 67. Calories or food type for weight loss. Eating for power and endurance activities
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Sep 22, 2023 |
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Ep 66. Stress, how do you like yours?
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Sep 18, 2023 |
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Ep 65. Do you enjoy food?
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Sep 15, 2023 |
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Ep 64. Pickle juice & healthy tasty snacks
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Sep 11, 2023 |
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Ep 63. Not motivated to train & training to failure
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Sep 08, 2023 |
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Ep 62. Detox's & do you want a sofa?
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Sep 04, 2023 |
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Ep 61. One breakfast & september resets
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Sep 01, 2023 |
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Ep 60. Fitness trackers, calorie accuracy & running coach
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Aug 28, 2023 |
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Ep 59. Best job, Burpees & holiday gossip
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Aug 25, 2023 |
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Ep 58. Consistency
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Aug 18, 2023 |
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Ep57. Safety in the gym (1 rep max-ing) & how we prep for clients
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Aug 14, 2023 |
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Ep56. Holiday eating & cravings
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Aug 04, 2023 |
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Ep55. Rome vs Newbury, Being 'lucky' & Activity when away
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Jul 28, 2023 |
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Ep54. Buzz words & Cumberland sausages in Alicante
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Jul 24, 2023 |
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Ep53. Rounders, sports specific fitness (netball) & snacks
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Jul 24, 2023 |
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Ep52. Personal responsibility, ideal weight & sweating
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Jul 21, 2023 |
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Ep51. Summer Activity & we're sorry Sally
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Jul 17, 2023 |
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Ep50. Protein types, Belly fat & summer madness
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Jul 11, 2023 |
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Ep49. Hot & cold, eggs and loo roll
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Jul 07, 2023 |
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Ep48. Home weights, client expectations & bulging discs
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Jul 03, 2023 |
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Ep47. Taurine & Being naked
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Jul 03, 2023 |
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Ep46. Glastonbury, fasting & non tracking calorie deficit
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Jul 03, 2023 |
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Ep45. Hydration, Ginger/cinnamon/lemon tea & non-scale victories
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Jun 16, 2023 |
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Ep44. Our life admin, gym etiquette & positive self talk
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Jun 12, 2023 |
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Ep43. Protein shakes, BMI & body shaming
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Jun 09, 2023 |
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Ep42. Double bread, squat jerks & reps to fatigue
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May 29, 2023 |
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Ep41. Exercising when stressed, group vs 1:1 training & Circadian rhythm
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May 26, 2023 |
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Ep40. Sports bra's, socks & weight loss vs fat loss
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May 22, 2023 |
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Ep39. When your teenage son wants to start weight training
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May 19, 2023 |
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Ep38. Core control, Sharks & Accountability
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May 16, 2023 |
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Ep37. Am I skinny fat, breaks from training, b***tard snatches & struggles with the industry
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May 12, 2023 |
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Ep36. Female protein supplements, boosting your metabolism, what can you lift?
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May 09, 2023 |
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Ep35. Body image, emotional eating, songs
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May 05, 2023 |
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Ep34. mlm's, free weights vs resistance machines & who we follow
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May 01, 2023 |
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Ep33. Cardio vs Strength for fat loss, Training styles & HRV
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Apr 28, 2023 |
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Ep32. Where Hannah walks, Protein & the gut
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Apr 24, 2023 |
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Ep31. Progressive overload, bar loading & Chronic pain
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Apr 22, 2023 |
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Ep30. Squats, Shoes, Hannah's work & a riddle
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Apr 14, 2023 |
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Ep29. Alcohol, Eating Late & The Matriarch Method
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Apr 03, 2023 |
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Ep28. Red wine, how are calories decided & gym confidence
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Mar 27, 2023 |
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Ep27. Daily supplements, weekends & rest between sets
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Mar 24, 2023 |
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Ep26. Breastfeeding, Collagen & supplements
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Mar 17, 2023 |
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Ep25. Motivation, Tapering & weight belts
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Mar 17, 2023 |
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Ep24. Caffeine, fasted training & boredom eating
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Mar 06, 2023 |
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Ep23. Belly Buttons, specificity & Fat loss
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Mar 03, 2023 |
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Ep 22. Everything you need to know about working with me - Hannah @ Long game training
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Mar 02, 2023 |
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Ep.21 ProjectME - Everything you need to know before joining our amazing group
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Feb 26, 2023 |
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Ep 20. Training, Check ins and intuitive eating
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Feb 12, 2023 |
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Ep 19. Periods, priorities & sleep
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Feb 10, 2023 |
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Ep18. Calcium, supplements & big toes
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Feb 06, 2023 |
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Ep17. Chocolate, Metcon & body image
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Feb 02, 2023 |
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Ep16. Protein, pre workout snacks & willy's
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Jan 29, 2023 |
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Ep15. Q&A with Hayley and Hannah - Boobies, protein (how much and sources), body comp scales
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Jan 27, 2023 |
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Ep14. Q&A with Hannah & Hayley - Non-negotiables, goals & quite a lot effing and jeffing
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Jan 23, 2023 |
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Ep13. More Hayley & Hannah. Q&A- 'clean eating', heavy weights or high reps, favourite husband
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Jan 19, 2023 |
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Ep12. Client Questions with Hayley & Hannah
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Jan 11, 2023 |
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Ep11. Client questions with owner of the Long Game gym Hannah Kremer-Ireson
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Jan 11, 2023 |
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Ep10. New year, new you. Does it have to be the same each year? & Other great questions
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Jan 04, 2023 |
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Ep9. Autobiography in Five Short Chapters - Portia Nelson. Life changing!
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Dec 07, 2022 |
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Ep8. Tummies, Macro's, Thermos flasks & Time off
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Nov 30, 2022 |
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Ep7. 1800 Kcals of junk vs healthy and insulin resistance
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Nov 23, 2022 |
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Ep6. Christmas (i said it), KP peanuts and because one client said they needed me in their ear!
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Nov 17, 2022 |
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Ep4. Naomi Amor's Story: Exercising to survive and navigating life when each day is different.
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Nov 08, 2022 |
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Ep3. Weekly Q&A - Softball eggs, Press ups & vegans
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Sep 28, 2021 |
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Ep 2. Weekly Q&A - Adaptogens, Training poorly & Veggies
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Sep 06, 2021 |
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Ep1. Weekly Q&A - Snacks, stress & reverse fly's
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Aug 30, 2021 |