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Wear the Damn shorts: Daily Summaries Delivered
by Online Women's Health & Fitness coach |Hayley Kirby
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The most recent episodes — sign up to get AI-powered summaries of each one.
- Feb 3, 202627 min
Ep123. Why Doing “Everything Right” Still Takes Time. Fat Loss Expectations Explained
In this episode, I break down realistic expectations and timelines around fat loss and muscle building, using evidence from large-scale studies rather than gym myths or before-and-after culture.We talk about why progress often feels slow even when you’re doing everything “right”, how fat loss actually shows up over months not weeks, and why building or even maintaining muscle during a calorie deficit is harder than most people are told.If you’ve ever felt frustrated, impatient, or like you must be failing because results aren’t instant, this episode will help you reframe the process, stay consistent, and focus on the habits that genuinely lead to long-term change.As always you can apply for 1:1 support, click here
- Jan 23, 202636 min
Ep122. Before and after Hyrox Manchester. Hayley & Naomi talk the highs and lows
This episode was recorded in two very different moments.One, the night before HYROX.When the work is done, nerves are high, and doubt is still loud.The other, immediately after crossing the finish line.Breathless, emotional, and stripped back to what actually matters.In this conversation, Hayley and Naomi talk honestly about what it feels like to stand on the edge of something hard, and what changes when you finally do it.This isn’t about race times or performance breakdowns.It’s about the shift that happens when you show up anyway.The wobble before.The clarity after.And the confidence that only comes from action, not preparation.This episode is for anyone who thinks they need to feel ready first.You don’t.You do it anyway.I love helping clients see their real potential and what they are actually capable of, as always you can register your interest with 1:1 coaching here Enjoy listening x
- Jan 16, 202651 min
Mini series: Alison Kerr- The MS coach talks about her experience with multiple sclerosis
Alison says MS is life changing not life ending.This episode is a masterclass in mindset, even throughout adversity. She really is phenomenal!If you want to learn more from Alison you can find her on instagram HERE.And if you are interested in working with me. Find out more HERE
- Jan 15, 202650 min
Mini series- Rachel Brown - You're allowed to be more than a mum
Rachel and I discuss life with children and the impact it's had on our individual identity. It's really easy to lose yourself. Don't worry, this isn't an I hate my kids episode where we blame everything on them! It seems to be that society expects a lot from us too. You know the whole 'work like you don't have children and parent like you don't work'. Can we get a balance? Rachel and I think you can Loving your kids doesn’t mean disappearing yourself.You’re allowed to want more than survival mode.You find more about Rachel HEREAs always if you wan tot know more about how I work, you'll find it HEREHayley x
- Jan 12, 202644 min
Mini series: Leanne THE netball coach explains it's never too late.
Netball isn’t just exercise.It’s the one place you don’t have to give.Career takes.Kids take.Life takes.This is why women should hold onto sport.Leanne is an actual legend. Her Net strength program will have you playing the game you love better and for longer.You can find leanne on instagram HERE and info about Net strength HERE. For more information about working with me follow the link HERE
- Jan 9, 202655 min
Mini series: Chloe Hobdell. The most humble winner you'll ever meet!
I LOVED this episode! This dismantles the myth that confident women are born confident. Prepare to feel seen.Chloe is so modest but to put it bluntly, she won every competition she entered this year! Not only that she guided many people through their first Hyrox competition and got her own solo time under 1.30hrIf you want to contact Chloe, here are her detailsInstagram - @chloehobselliotYou tube channel:http://www.youtube.com/@chloehobselliottThank you Chloe! as always if you are interested in working with me. Apply for more info here:click here:Hayley x
- Jan 8, 20261h 7m
Episode 2: Kate Bradford - You don't start confident, you start anyway
Kate explains why every runner, every athlete, every confident woman started by doing something that felt pointless.Small steps don’t feel life-changing.Until you look back and realise they were.She is simply amazing and this was a joy! The fact that you are in the show notes means you're ready to know more about her.This is where you'll find Kate on instagram - Kates.coachingHer website is here - www.accomplisheventcoaching.co.ukHope you got as much from this as I did.Hayley
- Jan 7, 20261h 1m
Mini series: Naomi talks gym starter to Hyrox in 6 months!
This story is for everyone too scared to step foot in a gym. Naomi has achieved something she wouldn't have even entertained this time last year!She talks about the effects of what happens when you start to back yourself a little bit more!You'll be able to find Naomi on instagram @naomijaynewShe'd love you to reach out if you have any questions.As always if you want guided support reach out to learn more about 1:1 coaching Click herehttps://form.typeform.com/to/jrK4W06r Hayley
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About Wear the Damn shorts
🎙️ 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.
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