& Bloom Unfiltered

Ashleigh Berry: How to Build Confidence, Resilience & Stop Being So Hard on Yourself

Laura and Emma sit down with Ash for an open, grounded conversation about what it really takes to feel good in yourself and the day to day reality of building confidence even when life feels a bit messy.  In this episode you'll learn: * How to stop chasing external validation and start finding it within yourself * Why your 80% on a hard day is always going to be enough * Practical tools to manage self-doubt and imposter syndrome without toxic positivity * How to use journaling or voice notes to track your own growth and actually see how far you've come * The difference between real resilience and just pushing through  * How to receive criticism without letting it throw you off  * Why saying no, setting boundaries and asking for what you want is the foundation of self-respect This episode is for anyone who gives everything to everyone and feels like they're running on empty. Whether you're navigating a big life change, working on your confidence, or just want to feel a bit more like yourself again, this is a great conversation to relate to.  Share it with a friend who needs a reminder that she is doing better than she thinks.

Start Strong: The next chapter

You did it! This episode is a huge well done from Emma and Laura as you wrap up your six weeks and a guide to everything that comes next.  In this episode: * Why the six weeks is just the beginning  * Setting the foundations and now achieving the results you want  * How to get the most out of your membership, from sessions to coach check-ins and community challenges * What happens if life gets in the way, injuries, pregnancy, holidays, and how we work with you through all of it * Why the clients who check in with their coach regularly are the ones who see the best results * A reminder to look back at how far you've already come 🙌 If you've got a friend who's been thinking about starting their fitness journey or has been going back and forth about joining a programme, share this episode with them it's a great insight into what it really looks like to build a sustainable, long-term approach to health and fitness. And if you've just finished your six weeks, we'd love to hear from you! Drop a comment below and tell us your biggest win from the past six weeks 💛

Start Strong: Progress Beyond The Mirror

This episode Emma and Laura sit down to speak about progress, how to track it and making sure you don't miss the progress you can't see.  This episode is for anyone wondering if what they're doing is actually working, especially when the scales aren't moving the way they hoped. * Why week five is the perfect time to start tracking your progress properly, and how to use a progress card * The many forms progress actually takes, from lifting heavier, to better mobility or recovering quicker  * How improvements in mood, energy, sleep, and stress management are just as meaningful as physical changes * Why your brain defaults to the negative, and the simple habits that help you see how far you've really come * The coaches' biggest takeaway from six weeks Comment your 3 noticeable changes from the last 6 weeks or any point in your Strength & Bloom journey.  Send this to a friend you think needs to listen

Start Strong: Building Consistency That Lasts

Started your 6 weeks full of energy and excitement, only to find yourself losing steam a few weeks in? This episode is for you.  We're joined by Coach Chloe to talk honestly about why motivation naturally dips, why that's completely normal, and most importantly, what you can actually do about it.  Whether you're in the middle of your six weeks, struggling to stay consistent, or just trying to build a healthier lifestyle for the long term, this conversation will leave you feeling understood and re-energised. In this episode we cover: * Why motivation tends to dip around weeks three and four and why that's not a failure * The "minimum baseline" approach and why it's your secret weapon on tough days * How to reframe your goals beyond weight loss to find deeper, lasting motivation * The power of scheduling your sessions  * How to let go of the shame and all-or-nothing thinking that holds so many of us back * Why reaching out to your coach when motivation is low is always the right move If anything in this episode resonated with you, we'd love to hear from you. Drop us a message and let us know how you're getting on.

Everything you need to know about Menopause with Dr Amy Lewis

In this episode we’re joined by Dr Amy Lewis, GP & menopause specialist. We cover everything from perimenopause, menopause, hormones, and what women actually need to know when it comes to training, health and feeling like themselves again.  We talk about training through perimenopause, how and when to get support, managing symptoms and how the right support can make a huge difference to energy, strength and quality of life. In today’s episode we cover: *  Signs and symptoms of perimenopause *  Hormones, recovery and training tolerance *  HRT myths and facts *  Sleep, mood and energy changes *  Training for health, strength and longevity in midlife A really useful listen for any woman who wants clear, evidence-based information without the noise of social media and sound advice.