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  • Episode 6 - Consistency is the Pillar of Strength: How to Make it Stick

    Episode 6 - Consistency is the Pillar of Strength: How to Make it Stick
    2026/10/31

    This week, Louise digs into the topic so many of us struggle with: consistency. It shapes our fitness and how we show up in every part of life.

    Most of us start strong. A new program brings a honeymoon phase full of excitement and motivation. Then the novelty wears off, and we’re left with what Louise calls “the everyday business of doing it.” That’s where so many people fall off, often within the first few months.

    Louise introduces consistency as layer one of her Strong Athlete Pathway.

    In this episode:

    • Why motivation fades after the honeymoon phase, and what to rely on instead
    • The consistency cycle: “We need consistency to see improvements, and we need improvements to feel motivated to stay consistent.”
    • How tracking your gains builds intrinsic motivation
    • Trading an all-or-nothing mindset for an “all or something” mindset, where every effort counts
    • Why goals without systems lead to inconsistency, and how to build routines that fit your real life
    • The role of community, coaching and accountability in keeping you showing up
    • How Louise built her own support system around her training
    • Why real strength takes time, and why the fitness industry’s quick fixes set us up to quit

    Reflection for the week:
    What’s one small change you can make today to show up for yourself?

    Connect with Louise:
    Instagram: @louisegreen_bigfitgirl

    Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong
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    33 分
  • Episode 6 – Let’s Talk About Exercise and Pee

    Episode 6 – Let’s Talk About Exercise and Pee
    2026/10/25

    In this Weekly Riff, fitness coach Louise Green explains why bladder leaks are common across ages and activity levels, yet remain hidden by shame. She shares practical ways to adapt workouts, find pelvic-floor support, and keep leaks from becoming a reason to give up strength, movement, or joy.

    Key Topics

    • Bladder leaks affect women across life stages, including young women, postpartum women, athletes, and those in perimenopause or menopause.
    • Private conversations with clients prompted Green to discuss the issue publicly after multiple women said leaks kept them from jumping or deadlifting.
    • Leaks can accompany high-impact exercise, heavy lifting, coughing, sneezing, and laughing; core bracing and a full bladder may contribute to pressure.
    • Green cites a review of 22 studies involving more than 7,500 women, with reported leakage ranging from about 6% during low-impact activity to 80% during high-impact activity.
    • A 2025 study she references found exercise-related leaking was common and a barrier to activity, while few women volunteered the issue to health or fitness professionals.
    • Women may avoid classes, jumping, box jumps, burpees, heavy lifting, or the front row, relying on dark leggings, bathroom access, or standing near the exit.
    • Practical options include modifying impact or load rather than quitting, planning bathroom access, and using protective products as a tool rather than a failure.
    • Pelvic-floor physiotherapy can assess whether the pelvic floor needs strengthening, coordination, or relaxation; Green says it is more nuanced than simply doing Kegels.
    • Green encourages coaches to ask about leaks, normalize the topic in intake forms, and have movement modifications ready.

    Takeaways

    • Women don't need another reason to play small.
    • Shame keeps women small.
    • There's nothing to be ashamed of. And there's also support out there.
    • Modify, don't quit. Lower the impact, adjust the load.
    • Protection is a tool, it's not a failure.
    • Every conversation makes it easier for the next woman.
    • Don't let a little pee stop you from living your one life.
    • It's important to ask the question, is it something that you worry about?
    • Your pelvic floor needs strengthening, coordinating, or relaxing.
    • The fitness industry's rarely ask.

    00:00
    Why Louise chose to talk publicly about bladder leaks

    02:03
    Leaks shouldn’t be another reason women play small

    03:06
    Bladder leaks affect women across ages and activities

    04:23
    How fear of leaking changes workouts

    06:04
    Breaking the silence and shame around leaks

    08:02
    Pelvic-floor support and workout modifications

    10:48
    What research says about leaks and exercise intensity

    12:03
    Why leaks don’t mean you’re weak

    13:24
    The hidden cost: women losing strength and joy

    15:03
    Why women rarely tell professionals about leaking

    17:53
    Pelvic-floor physiotherapy is more than Kegels

    19:39
    Practical strategies for clients and coaches

    Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong
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    19 分
  • Ep5 - 5 Things I’d Do Differently in Fitness if I Were Just Starting Out (Knowing What I Know Now)

    Ep5 - 5 Things I’d Do Differently in Fitness if I Were Just Starting Out (Knowing What I Know Now)
    2026/10/18

    What if everything you've been taught about getting fit is actually making it harder to succeed?

    After nearly two decades in the fitness industry, I've seen what helps people build lasting strength — and what keeps them stuck in cycles of frustration, unrealistic expectations, and starting over.

    In this episode of The Weekly Riff, I'm sharing five things I would do differently if I were walking into the gym for the very first time.

    We're talking about ditching the belief that your body needs fixing, why mastering the basics beats chasing complicated workouts, and how the fitness industry's obsession with intensity and quick transformations can sabotage long-term progress.

    I'll also unpack why motivation is a terrible long-term strategy, what actually builds consistency, and why confidence in the gym isn't just an individual responsibility — it's also about creating spaces where people of all bodies and abilities genuinely belong.

    And as someone who's now chasing Olympic weightlifting goals in my fifties, I can tell you this: being an athlete isn't about reaching some final destination. It's about what you continue to discover you're capable of.

    This episode is for anyone who's starting out, starting over, or ready to rethink what fitness could look like when the goal isn't to fix yourself, but to build yourself up.

    In This Episode

    • Your body is not a problem to solve. How shifting from appearance-driven goals to strength, skill, and capability can change your entire relationship with exercise.
    • Master the basics before chasing complexity. Why foundational movement patterns and progressive overload will take you further than constantly changing your workouts.
    • Harder doesn't always mean better. The difference between intensity and effectiveness, and why recovery is essential to building strength.
    • Motivation isn't a strategy. How realistic routines, systems, and consistency create lasting results without relying on willpower.
    • You belong in the gym. Period. Why gym confidence matters, why representation matters, and why the fitness industry needs to do more to make movement accessible.

    You don't have to earn your place in fitness. You already belong.

    Episode Chapters

    00:00 — Introduction: Nearly two decades of lessons from the fitness industry

    02:05 — The misconceptions shaping our relationship with fitness and body image

    04:10 — How cultural expectations have influenced women's fitness

    06:12 — Five things I'd do differently if I were starting over

    07:56 — #1: Stop treating your body like a problem that needs fixing

    10:06 — Shifting the focus to strength, skills, and physical capability

    12:06 — The trap of quick fixes and unrealistic transformation promises

    14:01 — #2: Master the basics instead of chasing complicated workouts

    15:54 — #3: Stop confusing intensity with effectiveness

    17:53 — Why recovery, rest, and listening to your body matter

    19:54 — #4: Build systems instead of relying on motivation

    21:53 — #5: Claim your space in the gym

    24:06 — Belonging, representation, and the responsibility of the fitness industry

    27:06 — Fitness is a lifelong journey, not a finish line

    Memorable Quotes

    "Ask yourself, what can this body do?"

    "Build a system instead of relying on motivation."

    "You belong in the gym just as much as anyone else."

    Keywords

    Strength training, beginner fitness, gym confidence, weight-inclusive fitness, body acceptance, fitness motivation, workout consistency, progressive overload, recovery, Olympic weightlifting, sustainable fitness, women and strength training, fitness industry, movement accessibility.

    Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong
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    29 分
  • Episode 4 - A Conversation About Longevity: Nobody Owes Anyone Health — But I’m Thinking About Mine

    Episode 4 - A Conversation About Longevity: Nobody Owes Anyone Health — But I’m Thinking About Mine
    2026/10/10

    Nobody owes anyone health. But with my dad’s health history on my mind and my own longevity in focus, I’ve been thinking about what I want for my body over the next 30 years. In this Weekly Riff, I share what I’m learning from the doctors I follow, why I’ve started tracking macros for health rather than weight loss, and the everyday food and lifestyle choices that can lower my risk of stroke and heart disease. You can be healthy in a body of any size. It comes down to lifestyle and genetics, and I’m focusing on the part I can control.

    Key topics

    • Why health is personal, not a moral obligation
    • My dad’s health history and what it means for my own risks
    • How lifestyle shapes longevity and disease prevention
    • Tracking macros for health, not shrinking
    • Body size, health, and what actually matters
    • Practical steps to lower stroke and heart disease risk

    Takeaways

    • No one owes anyone health, and you can still choose to prioritize your own.
    • Family history isn’t destiny, but it’s information worth having.
    • Lifestyle is one of the strongest levers we have for longevity.
    • Tracking macros can be a health tool, not a weight-loss tool.
    • Small, steady changes to how you eat can lower your risk of stroke and heart disease.

    Chapters
    00:00 Welcome and what this episode is about
    02:06 My dad’s health history and what I may have inherited
    04:15 Health isn’t a moral obligation
    05:33 Why I’m tracking macros, and why it’s not about weight
    06:37 Food, lifestyle, and preventing disease
    07:31 Practical steps you can start with

    Keywords
    health, longevity, lifestyle, family history, stroke prevention, heart health, nutrition, aging, size inclusive, Fitness Justice

    This episode is for information and conversation, not medical advice. Talk to your healthcare provider about your own health and screenings.

    Follow Jeff Yoo on Instagram here.

    Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong
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    20 分
  • Episode 3 - The Strength Gap: Women Are Stronger Than We Think

    Episode 3 - The Strength Gap: Women Are Stronger Than We Think
    2026/10/04
    How strong could women actually become if we stopped underestimating them?In this episode of The Weekly Riff, Louise Green explores the enormous gap between what women have been taught to expect from their bodies, what they are currently lifting, and the upper limits of their actual strength potential.For decades, women have been encouraged to make their bodies smaller: eat less, weigh less, take up less space, use lighter weights. Even as strength training has become more mainstream for women, the conversation is often framed around maintaining muscle, preventing bone loss, “toning,” or avoiding frailty—particularly after 40.But what if we've been asking the wrong question?Instead of asking how women can prevent becoming weaker as they age, Louise asks: How strong could women actually become?Drawing on nearly two decades of coaching experience, Louise examines why so many women may be training far below their true capacity. She explores progressive overload, consistency, genetics, coaching, community and the psychological shift that happens when a woman stops simply “working out” and begins training to become genuinely strong.This isn't about every woman needing to squat or deadlift a particular number. It's about removing the artificial ceiling and giving women enough time, training, support and expectation to discover what their bodies are actually capable of.And for women entering midlife and beyond, the strongest chapter may not be behind them at all.Keywordswomen's strength, women lifting weights, strength training over 40, strength training over 50, midlife strength, progressive overload, women and weightlifting, diet culture, female strength potential, muscle building, strength coaching, women in fitness, strength ceiling, aging and strengthKey TopicsThe gap between women's current strength and their potential strengthHow diet culture taught women to prioritize shrinking over physical developmentWhy “lift weights, but don't get bulky” still puts limits on women's strengthThe difference between exercising with weights and actually training for strengthWhy women may be stopping progression long before reaching their physical ceilingHow early exposure to strength training can change long-term expectationsWhy strength development doesn't have to stop at 40, 50 or beyondThe role of progressive overload, programming, recovery and consistencyHow genetics and muscle-fibre composition influence individual strength developmentWhy coaching can change not only performance, but what a woman believes is possibleThe power of training alongside other strong womenHow larger-bodied women are often directed toward weight loss rather than athletic developmentMoving the midlife conversation beyond preventing frailty and toward building capacityWhy measurable strength can fundamentally change a woman's relationship with her bodyChapters00:00 — How Strong Could Women Actually Be?Challenging what we've been taught to expect from women's bodies and introducing the gap between current strength and potential.02:11 — How We Learned to Underestimate Women's StrengthThe history of women in weightlifting, gym culture and the persistent message to stay small.03:59 — When Does Strength Potential Begin?Early strength development, age, training history and why starting later doesn't mean you've missed your opportunity.06:04 — What Happens When Someone Expects You to Be StrongHow coaching, programming and training alongside other women can dramatically change what's possible.07:47 — Why 50 Doesn't Have to Be Your Strength CeilingMoving beyond the narrative of decline and exploring the possibility of significant strength development in midlife and beyond.10:05 — When Strength Changes Your IdentityThe psychological shift from “I work out” to “I am strong”—and the power of measurable progress.12:12 — Lifting Weights vs. Training for StrengthConsistency, progressive overload and what it actually takes to keep developing physical capacity.13:55 — The Ceiling We Put on Women's BodiesHow diet culture, body size and gendered expectations influence what women believe they are capable of.15:58 — Belief Changes the Weight on the BarWhy expectation, confidence and seeing other strong women can expand our perception of what's possible.17:53 — What If You're Nowhere Near Done?An invitation for women to stop assuming they've reached their limit and start exploring their strength potential.20:14 — Breaking the Strength CeilingA final challenge: stop asking women merely to avoid weakness and start asking how extraordinarily strong they might become.Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong
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    20 分
  • Episode 2 - Top Five Things That Make Strong Athletes (aside from the usual stuff)

    Episode 2 - Top Five Things That Make Strong Athletes (aside from the usual stuff)
    2026/09/27
    Louise’s Top 5 Things That Make a Strong Athlete


    What actually makes someone strong?

    We hear a lot about progressive overload, protein, sleep, recovery and following the right training program. And yes—all of those things matter. But there’s a piece of the strength equation we don’t talk about nearly enough: none of those strategies work unless you can consistently create the conditions for them to work.

    In this episode of the Weekly Riff, Louise breaks down her top five things that make a strong athlete—and they go well beyond sets, reps and how much weight is on the bar.

    Ultimately, this episode isn't about becoming the perfect athlete.

    It's about building the systems, patience and self-trust that allow you to keep coming back.

    Because strong athletes aren't born knowing how to do all of this.

    They're built, one imperfect rep at a time.

    In This Episode

    • Why consistency is the foundation underneath progressive overload
    • Three ways to make training more consistent in real life
    • Why one missed workout matters far less than repeatedly starting over
    • The difference between exercising and actually training toward something
    • Why strength programs use different phases, rep ranges, loads and tempos
    • How patience becomes a legitimate training skill
    • Why constantly testing your strength can interfere with building it
    • How sleep and recovery contribute to strength adaptation
    • Why nutrition advice is useless without systems that make it doable
    • Grocery shopping, meal planning and regular eating as part of strength training
    • Why intrinsic motivation is more sustainable than relying on willpower
    • How mastery and repeated effort build confidence
    • Why confidence is often the result of action—not a prerequisite for it
    • Learning to tolerate appropriate discomfort, difficult reps and occasional failure
    • Why imperfect consistency will take you further than short bursts of perfection
    • How to create a training life you can realistically sustain for months and years

    Keywords

    strength training, building strength, progressive overload, consistency, training cycles, periodization, strength programming, recovery, sleep, nutrition, protein, motivation, intrinsic motivation, confidence, athletic confidence, fitness consistency, strength mindset, women’s strength training, sustainable fitness, training motivation, progressive strength training, resilience, fitness over 40

    Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong
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    23 分
  • Episode 1 - Transformation Beyond the Mirror

    Episode 1 - Transformation Beyond the Mirror
    2026/09/05

    Season Three kicks off with a hard look at how the fitness industry sometimes cheapens the word "transformation" — selling it as something achievable in 30 days through extreme measures. Louise makes the case for a different definition: transformation as a lifelong process, not a before-and-after photo. Drawing on her own story, she talks about fitness as a catalyst to rebuilding her life, and why the real, lasting version of change rarely looks like what gets marketed.

    Key Topics

    • Why the industry sells transformation as fast and extreme
    • Redefining transformation as ongoing, not a fixed endpoint
    • What fitness rebuilt beyond appearance
    • Why inside-out change doesn't always get recognized as "real" transformation
    • The conditioning that ties transformation to body size

    Sound Bites

    • "Transformation is a lifetime, not 30 days."
    • "We've lost the plot on what transformation actually means."
    • "The real impact isn't something you can see in a photo."

    Chapters

    • 00:00 — Introduction: Why transformation goes beyond the mirror
    • 02:41 — The conditioning around body image and progress markers
    • 04:02 — Personal story: From struggle to strength
    • 06:20 — The ongoing nature of transformation
    • 10:56 — Real stories of profound transformation
    • 14:04 — The pitfalls of quick-fix programs
    • 17:40 — The importance of long-term change
    • 22:23 — Transformation from the inside out
    • 23:18 — Conclusion: Keep evolving and transforming

    Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong
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    22 分
  • Episode 30 - The Ethics of Wellness: How to Spot Exploitation Before It Spots You

    Episode 30 - The Ethics of Wellness: How to Spot Exploitation Before It Spots You
    2026/08/30

    Louise Green pulls back the curtain on the wellness and diet industries, why "calories in, calories out" fails so many people, how exploitation hides behind the language of health, and what actually separates a company that helps you from one that needs you to never feel finished. Part myth-busting, part field guide: by the end, you'll know how to spot exploitation dressed up as wellness, and where to put your focus instead.

    Keywords:

    Key Topics

    • Why "calories in, calories out" doesn't hold up for most people
    • How exploitation operates inside diet and fitness industry promises
    • Obesity as a chronic condition, not a personal failure
    • Diet culture's toll on mental health
    • How vulnerable populations — including women in menopause — get targeted
    • A field guide to spotting exploitation and false promises in wellness
    • Building sustainable, functional health practices
    • Healing your relationship with your body through community and acceptance

    Takeaways

    • Diet and wellness programs often profit most when you never fully "arrive" — that's a business model, not health care.
    • Focusing on what your body can do builds more lasting confidence than chasing a number on the scale.
    • Obesity is increasingly understood as a chronic condition, not a personal moral failure.
    • Mental health isn't separate from physical health — a program that ignores one isn't really about the other.
    • Real body confidence is rooted in strength and function, not size.

    Chapters

    00:00 — Introduction: diet culture's impact
    01:11 — The misconception of health and weight loss
    02:01 — What the fitness industry actually promises — and delivers
    03:18 — Why calorie deficit fails for so many people
    04:39 — Obesity as a chronic condition, not a character flaw
    06:20 — The toll of dieting on mental health
    08:26 — Exploitation in menopause and other vulnerable populations
    10:10 — Field guide: spotting exploitation and false promises in wellness
    13:41 — Sustainable practices for long-term health
    17:02 — Functional health over appearance
    18:59 — Why community and acceptance matter
    20:45 — Healing from diet culture and building real confidence

    Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong
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    21 分