Starting exercise for the first time or getting back after a break or injury can feel daunting.

Whatever stage you are at, the approach is the same: gentle, gradual, and focused on what feels right for you.

In this short episode, we guide you through what to expect in your first weeks:

• How to find your focus, figure out realistic goals and set one intention for the next 6 weeks
• Why feeling stronger beats chasing numbers on the scale
• What we expect from you to get the most out of your membership
• Why having an open mind and good communication is the key to success
• What you can expect from us: coaching, support, structure and no judgement
• Soreness and DOMS: What to expect and how to manage it in those first few weeks

This episode is for anyone who feels nervous, unsure, or hesitant about returning to exercise. A lot of the time the hardest part is getting through the door. In the episode we give you a gentle, practical guide to starting movement confidently and safely, no matter your starting point.

Today Emma and Laura sit down to hear Sarah’s story. It's one many women will relate to. Years of dieting, no real relationship with exercise, cared to walk into a gym and a fear of failing or not belonging.

In this honest conversation, Sarah shares how she moved through the discomfort and why training and looking after herself is now simply part of her life.

We talk about:
• dieting for years, constantly feeling restricted and how to overcome this
• never exercising and believing the gym “wasn’t for her”
• the fear of joining a gym class and not being able to keep up, how strength & bloom changed this for her
• how showing up anyway changed her confidence and self-belief
• finding balance with nutrition without rules, guilt or extremes
• staying consistent with training and food while travelling
• past experiences of being offered diet pills and how her mindset around health has completely shifted

This episode is for any woman who’s tired of dieting, feels intimidated by the gym, or thinks consistency means perfection. Sarah’s story shows that confidence, strength and balance are built through practice.

Whether you are away for long periods of time, travel for work, don't live near a gym or just struggle getting into sessions, this episode is for you. Laura & Emma sit down with long term client Dawn to talk all things travel & consistency.

Dawn shares how she’s continued to build strength, stay consistent, and feel connected, all without being physically in the gym. Before she moved to France, keeping up with sessions was something she was anxious about but 2 years later she's maintained her strength and as a result is feeling stong & confident in herself.

We unpack:

• How Dawn maintains strength and progress while travelling
• What an online program involves
• The mindset shift that makes consistency possible anywhere
• Staying motivated and connected even when you're away
• Why flexibility, not perfection, is the key to long-term results

A fun, honest and relatable conversation that proves you don’t need perfect conditions, just the right plan and support.

For more information about our online programming & accountability, email hello@andbloom.uk or,
Join our 6 Week Kickstarter in Dorking or Godstone www.andbloom.uk

UPFs are everywhere — but so is the fear.

In today’s episode, Emma and Laura break down the science, the scare tactics, the bias in documentaries, and what actually matters in your day-to-day diet.

We unpack:
• what “ultra-processed” really means
• where the fear comes from, and what’s exaggerated
• the difference between UK and US food regulations
• how fear-based nutrition harms your mentality
• what balance really looks like for normal, busy women

A calm, practical and much-needed conversation to help you feel more confident in your food choices — without the guilt.

Today we’re joined by Aileen to break down what each method offers, why women over 30 benefit massively from combining both, and how to choose what your body needs.

We discuss:
• the strengths and limits of Pilates
• why strength training becomes essential as you age
• how the two together boost confidence, posture, mobility and metabolism
• the mindset shifts women need around exercise “rules”

If you want to feel stronger, more mobile and more connected to your body — this episode will help you understand how both forms of movement work together.

Before you set another New Year’s resolution, pause.
Most goals fail because they’re built on pressure, perfectionism and rules, not on who you are or what truly matters to you.

In this New Year special, Emma and Laura walk you through:
• what actually makes goals stick
• why values matter more than outcomes
• how to stop repeating the same January cycle
• a simple reflective exercise to help you shape your 2025 vision

If you’re ready to build a year that feels meaningful, grounded and aligned, this episode will set the tone beautifully.

Sign up to our goal setting workshop here

https://links.andbloom.uk/widget/form/UG8kfgSFBDKJi9PBRC4a?notrack=true

Weight loss medications are everywhere, yet many women feel confused, judged or overwhelmed by the conversation around them.

In this short, honest discussion, Emma and Laura share what they’re actually seeing day to day in the gym: Where weight loss medication has supported women, where it’s helped create space for change, and where the risks and limitations are often glossed over.

We also explore a more uncomfortable truth: in a world obsessed with quick fixes and optimisation, sustainable progress still requires effort. Not extremes or punishment, but consistency, education and support, especially for women, who remain significantly under-studied in health and fitness research.

This isn’t about telling you what to do. It’s about cutting through the noise and helping you think critically about what’s right for you.

This episode is for anyone asking:

“Is this right for me?”

“Why does this feel so normalised?”

“What’s actually missing from the conversation?”

This is not medical advice. Please consult a qualified medical professional if you’re considering GLP-1s or any other medication.

Lorraine is one of our most inspiring clients and she’s here to share her story. At 65 she didn’t see herself as a gym person. At 70, she’s stronger, fitter, more energised, and more confident than ever.

In this hilarious conversation, we talk about:
• the moment she realised it was time to put her health first
• how strength training transformed her energy, mindset and daily life
• the fears she had at the start, and how she worked through them
• why community matters - especially in your 60s and 70s
• her message for any woman who feels it’s “too late”

This episode is for EVERY woman who needs a reminder that age is not a barrier — it’s an opportunity.