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Uplift Conversations
A weekly podcast with Jaz, Zaira, and Evie, where we dive deep into all things fitness, well-being, and personal success—empowering you with the knowledge, confidence, and tools to do THE THING (whatever yours is!)
💫 Sharing conversations that help you go from “I can’t” to “I will”
Instagram: @upliftconversations @jazlifts @evolvewithevie_ @runzairarun
Episodes
112 episodes
Are You Doing More Volume Than You Should?
🎙️ This week, we’re tackling one of the biggest mistakes beginners make in the gym… doing too much too soon. From chasing intense workout schedules to comparing yourself with experienced lifters, we break down why more training does not always ...
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From Not a Runner to 5K: Why You Need Parkrun
🎙️ This week, we’re breaking down one of the most powerful (and underrated) ways to start running… Parkrun. From first-timer nerves to finding your community, we’re joined by runner and broadcaster Alice Couldwell to explore why this free weekl...
Are You Tapering Wrong? Marathon Prep Mistakes to Avoid
🎙️ This week, we’re breaking down one of the most misunderstood parts of race training… tapering. With Coach Alice joining us for a second week while Jaz is away, we dive into why running less feels so wrong and how to know if you’re doing it r...
Are Ultra-Processed Foods Actually That Bad?
🎙️ This week, we’re unpacking one of the most controversial topics in nutrition right now… ultra-processed foods (UPFs). With Coach Alice Cadman, we cut through the noise, the fear-mongering, and the confusion to understand what actually matter...
Postpartum Fitness: When Is It Safe to Exercise Again?
🎙️ This episode is for new mums and anyone supporting them through the postpartum journey. After pregnancy and birth, getting back to exercise can feel confusing, overwhelming, and sometimes even intimidating. So how soon is too soon to return ...
How strong should you be on the big three?
🎙️ This week, we’re breaking down one of the most common gym questions: How strong should you actually be? From squat to bench to deadlift, we unpack real strength standards, bodyweight ratios, and what those numbers actually mean for you. 💪
Why Female Runners Keep Getting Injured
🎙️ This week, we’re tackling a conversation that’s exploding across social media: why are so many female runners getting injured? From bone stress fractures to burnout, we sit down with Chartered Physiotherapist Yasmin Palfrey, who specialises ...
The Secret to Faster Running (Simple Form Hacks)
🎙️ This episode is all about unlocking better running performance by fixing one thing most runners ignore… their form. From posture mistakes to arm swing myths and why “thinking about your form” actually works, Zaira, our in-house running coach...
Pregnancy Fitness: Lifting Heavy Isn't Off Limits
🎙️ This week, we’re tackling one of the biggest questions in women’s fitness: is it actually safe to lift heavy while pregnant? From outdated myths to modern research, we’re joined by pre & postnatal specialist Laura McManus-Brennan to brea...
6 Underrated Fat Loss Habits (No Hating Life Required)
🎙️ This episode tackles one of the most talked about and often misunderstood topics in fitness: fat loss. Cutting through diet culture and extremes, we share six realistic, non toxic habits that can support fat loss while still letting you enjo...
Static Stretching After Training? Don't Bother
🎙️ This week, we’re tackling one of the most ingrained habits in fitness: Post-workout stretching. Is it actually helping your recovery, or just eating into your precious gym time? From outdated PE lessons to brand new research, we break down w...
These Fitness Rules Are Keeping You Stuck
These Fitness Rules Are Keeping You StuckUplift Conversations, Season 02, Ep. 54▪️ Marathon Gatekeeping – Why walking part of a marathon does NOT invalidate your run 🏅▪️ Pace Police & Labels – Why fast and slow are meaningless w...
6 Health and Fitness Trends We’re Done With in 2025
6 Health and Fitness Trends We’re Done With in 2025Uplift Conversations Ep. 49▪️ Always Pushing Through – Why “no days off” can do more harm than good 😴▪️ Training Without a Plan – How structure transformed motivation and progress 📈...
Tempo vs Threshold | The Biggest Running Mistake Everyone Makes
🎙️ This week, we’re breaking down one of the most confusing parts of running: tempo and threshold. If you always feel like every run sits in the same hard-but-not-too-hard zone, this episode will change your training forever. We talk about why ...
Starting a Fitness Career in 2026: What They Don't Tell You
🎙️ This week, we’re breaking down what it really takes to start a fitness career in 2026. If you’ve ever thought about becoming a personal trainer, coach, or working in fitness but had no idea where to start, this episode is for you. Zaira asks...
Realistic Running Goals 2026 | From Beginner to Marathon Runner
🎙️ This week, we’re breaking down one of the most confusing parts of running: setting the right goal for where you actually are. From Instagram comparison traps to marathon time myths, we talk through how to choose between time, distance, and c...
Realistic Gym Goals 2026 | The Standards You Should Actually Hit
🎙️ This week, we are breaking down how to set gym goals that are actually realistic, measurable, and motivating. From pull ups and push ups to deadlifts and strength standards, we unpack what progress really looks like in the gym and why chasin...
First Marathon Expectations vs Reality | Valencia Marathon Race Recap
🎙️ This week, we’re unpacking the expectations vs reality of running your first marathon, fresh off the back of the Valencia Marathon. From training surprises and fueling disasters to race-day chaos, emotions, and unexpected magic, we share wha...
Lose weight sustainably with three tiny changes
🎙️ This week we are breaking down the simple habits behind Zaira’s 9kg weight loss journey. No crash diets, no extreme training plans, just three small lifestyle shifts that created big long term results. From mindful eating to tracking trends ...
The Number One Lifting Mistake Everyone Makes
🎙️ This week we’re lifting the lid on the most common mistake almost everyone makes when they start strength training. It has nothing to do with your form or your programme. It’s all down to what you wear on your feet. Yep, gym shoes really do ...
Why You’re Not Getting Faster
🎙️ This week we’re diving into interval training and unpacking why so many runners hit a plateau. From newbie running mistakes to the real reason easy runs matter, we break down the foundations of speed work in a way that feels simple, practica...
The Fitness Industry Has Been Lying to You
🎙️ Whether you’re a runner, lifter, or desk worker, chances are you’re doing it wrong (or not at all!). This week, we’re joined by movement specialist and educator Ava Rodriguez, known as The Joint Whisperer, to break down one of the most misun...
Is There Such A Thing As An Easy Run?
🎙️ As the days get shorter, the clocks go back and the temperature drops, staying motivated can feel like a challenge. From cozy routines to clever hacks for daylight and energy, Zaira, Evie and Jaz share their go-to tips for beating the winter...
Beat the Winter Blues: Hacks for Energy and Motivation
🎙️ As the days get shorter, the clocks go back and the temperature drops, staying motivated can feel like a challenge. From cozy routines to clever hacks for daylight and energy, Zaira, Evie and Jaz share their go-to tips for beating the winter...
Want to Get Stronger? The Power of Progressive Overload
🎙️ This week on Uplift Conversations, we’re breaking down one of the most misunderstood concepts in strength and fitness: Progressive Overload. From Greek myths to gym fails, Zaira, Evie, and Jaz unpack what it really means to get stronger — an...