The Weekly Riff with Louise Green

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

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

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

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

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. Keywords women'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 strength Key Topics The gap between women's current strength and their potential strength How diet culture taught women to prioritize shrinking over physical development Why “lift weights, but don't get bulky” still puts limits on women's strength The difference between exercising with weights and actually training for strength Why women may be stopping progression long before reaching their physical ceiling How early exposure to strength training can change long-term expectations Why strength development doesn't have to stop at 40, 50 or beyond The role of progressive overload, programming, recovery and consistency How genetics and muscle-fibre composition influence individual strength development Why coaching can change not only performance, but what a woman believes is possible The power of training alongside other strong women How larger-bodied women are often directed toward weight loss rather than athletic development Moving the midlife conversation beyond preventing frailty and toward building capacity Why measurable strength can fundamentally change a woman's relationship with her body Chapters 00:00 — 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 Strength The 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 Strong How coaching, programming and training alongside other women can dramatically change what's possible. 07:47 — Why 50 Doesn't Have to Be Your Strength Ceiling Moving beyond the narrative of decline and exploring the possibility of significant strength development in midlife and beyond. 10:05 — When Strength Changes Your Identity The psychological shift from “I work out” to “I am strong”—and the power of measurable progress. 12:12 — Lifting Weights vs. Training for Strength Consistency, progressive overload and what it actually takes to keep developing physical capacity. 13:55 — The Ceiling We Put on Women's Bodies How diet culture, body size and gendered expectations influence what women believe they are capable of. 15:58 — Belief Changes the Weight on the Bar Why 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 Ceiling A 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

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

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

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

Louise tackles a common question from her private community: what to eat before and after workouts, especially for women in their 40s and 50s. She frames the conversation carefully around scope of practice, using Canadian food guidance, published research, and her own lived experience to explain how to fuel for strength and recovery. Louise also shares practical, body-aware guidance on hunger cues, protein, carbohydrates, and why the answer changes with age, training load, and individual needs. Key topics Louise explains why this episode is about building a stronger body, not shrinking one, and why that distinction matters. She clarifies the limits of fitness professionals giving nutrition advice and points listeners toward official government food guidance and qualified dietitians. The Canadian food guide structure is highlighted: half vegetables or fruit, a quarter whole grains, and a quarter protein foods, with a preference for plant-based protein more often. Louise discusses how exercise fuel should not become an excuse to cut carbohydrates too low, since carbs provide glycogen for workout energy. She notes that many people, especially in North America, are under-eating protein for their body size, activity level, and age. In women in their 40s and 50s, she points to muscle loss acceleration, estrogen decline, and bone density risk as reasons protein and consistency matter more. She emphasizes that hunger cues are not always a rumbling stomach and may show up as agitation, impatience, or feeling “hangry.” She gives examples like rice cakes and peanut butter, tuna and rice cakes, toast and jam, and yogurt with fruit. After training, she usually returns to a normal balanced meal rather than relying on a giant protein shake. She encourages listeners to look for qualified menopause nutrition experts and mentions Dr. Jen Huber as an example of a registered dietitian with both credentials and lived experience. Useful points of conversation: 00:00 - Why this question keeps coming up in Louise’s community 02:21 - Using the Canadian food guide as the baseline reference 03:17 - Personal experience versus prescription in coaching 05:49 - The eat well plate model and how it maps to training fuel 06:36 - Why protein matters for recovery and muscular health 08:34 - Why aging athletes often need more protein 09:21 - Carbohydrates as glycogen and workout fuel 09:51 - Why many people do not need extra food for mild to moderate exercise 10:19 - How hunger cues can show up without stomach rumbling 13:59 - Louise’s post-lift cravings and what they might mean 15:02 - Protein intake research for postmenopausal women 16:55 - Higher protein ranges for female athletes under heavy training 17:32 - Why body awareness matters more than formulas alone 19:39 - Practical snack examples before training 20:37 - What she does after training and why balanced meals still matter 22:41 - Why she recommends Dr. Jen Huber for menopause nutrition guidance 25:03 - Her personal rule of thumb: snack 60 to 90 minutes before workouts Also, as promised in the episode, a direct link to the Riff on Protein . Direct link to Dr. Jenn Huber, The Menopause Nutritionist 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

What does health equity look like and how do we know we are getting it? In this episode, Louise shares a story about a client who recently had an appointment to see a specialist due to knee pain. Her story of anxiety around doctor's blaming her weight is one we've heard, time and time again. In this episode we dig into something bigger: the difference between correlation and causation, and how mixing the two up drives real harm in both healthcare and fitness spaces. This episode covers research on weight bias among physicians and medical trainees, patient avoidance of care, and discrimination in gyms — alongside the more hopeful research on weight-neutral care, Health at Every Size programs, and how quickly trainable bias actually is with the right intervention. Louise also shares patterns she's seen again and again coaching women through both worlds. Fair and equitable care isn't a soft ask — it's what accurate diagnosis and good coaching actually require. 00:00 – the coaching call, and why my client was anxious about her knee appointment 02:00 – what this episode covers and why it matters 03:45 – how my client found a doctor who never once mentioned her weight 07:00 – Correlation vs. causation: why weight gets blamed for things it may not have caused, and the "metabolically healthy obesity" research 10:40 – The hard numbers: weight bias among physicians and medical trainees, patient avoidance of care, discrimination in gyms 14:10 – Why this matters to me: patterns I've seen coaching women through healthcare and fitness spaces 18:15 – The hopeful data: weight-neutral care outcomes, Health at Every Size research, and how trainable bias actually is 20:45 – What fair and equitable care actually looks like in practice 23:20 – Close Key Stats Mentioned ● Nearly 40% of surveyed resident physicians agreed "fat people tend to be fat pretty much through their own fault"; about a third reported feeling more irritated treating patients with obesity. ● Across a six-country study, 56–61% of adults reported experiencing weight stigma, with 63–74% of those experiences coming from healthcare providers. ● 84% of plus-size and underweight gym-goers reported experiencing negative weight-related judgment at the gym. ● Weight stigma itself — not body size — was linked to elevated cortisol and oxidative stress in one study, independent of participants' actual body composition. ● In a 2-year randomized trial, a weight-neutral approach produced sustained improvements in cholesterol, physical activity, self-esteem, and quality of life — without weight loss as the goal. ● A 2-hour weight-inclusive training for fitness professionals produced measurable, sustained improvements in attitudes three months later. 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

What does a country’s fitness culture communicate about who belongs? After travelling through Spain and the UK, Louise Green reflects on the differences she noticed in fitness marketing, body ideals and the visibility of larger people. From transformation-focused messaging and before-and-after imagery to the groundbreaking This Girl Can campaign, she examines the tension between promoting fitness and making people feel that their bodies need to change first. Louise also shares why seeing larger-bodied people as coaches, athletes and leaders—not simply as the “before” picture—can profoundly change someone’s relationship with movement. This is a conversation about representation, belonging and what genuine size inclusion really looks like. Key Topics The differences Louise noticed between fitness culture in Spain and the UK How aesthetics and transformation shape fitness marketing The way before-and-after imagery creates a hierarchy of bodies The difference between general diversity and genuine size inclusion The contradiction between inclusive public campaigns and commercial fitness culture Why larger-bodied coaches and fitness leaders matter Key Takeaways Fitness culture reflects broader beliefs about bodies, success and personal worth. Different countries may market fitness differently, but appearance and transformation remain powerful themes. Showing a larger body only as the “before” picture is not meaningful representation. Genuine inclusion means showing larger people as active, capable, knowledgeable and successful. Public campaigns like This Girl Can demonstrate how powerful it can be when people see bodies like their own participating in movement. Seeing a larger-bodied person in fitness leadership can create a life-changing sense of possibility and belonging. Chapters 00:00 — What Travel Revealed About Fitness Culture 01:19 — Spain: Aesthetics and the Ideal Fitness Body 02:10 — How North American Fitness Sells Transformation 03:25 — When Representation Still Leaves Larger Bodies Out 04:14 — What This Girl Can Got Right 05:10 — Why Larger-Bodied Fitness Leadership Matters 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

The final episode in Louise Green's four-pillar series — Strength, Feminism, Disruption, and Freedom. After exploring physical power, challenging inherited norms, and redefining disruption as a way of life, Louise lands on Freedom: the autonomy to choose how you move, train, and show up for yourself — and why that choice drives real, lasting motivation. Key Topics The four pillars of Louise Green's brand: Strength, Feminism, Disruption, Freedom Safety, belonging, and intrinsic motivation in fitness spaces Identity threat and negative experiences in sport and fitness Creating freedom, autonomy, and choice for clients Vulnerability and relatability as the foundation of community Disrupting objectification and promoting body positivity Maslow's hierarchy of needs as a motivation framework Intrinsic motivation and its role in long-term adherence Chapters 00:00 Introduction to the four pillars: Strength, Feminism, Disruption, Freedom 00:41 Overview of the pillars and how they connect 01:23 Finding community and belonging in wellness spaces 02:20 Intrinsic motivation and Maslow's hierarchy of needs 03:15 Creating safe, welcoming fitness environments 04:43 Overcoming identity threat and negative experiences 06:05 The importance of freedom and autonomy in fitness 07:02 The science behind autonomy and motivation 08:00 Flexible programs and movement choices 09:25 The power of language and goal setting 11:09 Community, vulnerability, and connection 12:57 Building relatability and depth in community 15:30 Feminism and objectification in fitness 16:52 Motivation archetypes and personalized approaches 17:37 Conclusion and series wrap-up 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

Louise Green explores disruption as a force in life, fitness, and feminism. Drawing on personal experience and the film Nomadland , she unpacks what it means to reject the scripts we're handed — nice, small, married, done by 40 — and build something more honest instead. Key Topics Disruption as a lens for life and fitness, not just rebellion for its own sake Challenging societal and family expectations Feminism as the throughline of personal empowerment Redefining fitness and body image at any size Living authentically beyond prescribed timelines Disruption as refusal, not rebellion Owning your story, your space, and your body Midlife as a pivotal point for reinvention Takeaways Disruption is refusal — choosing not to fit a mold that was never built for you, rather than rebelling against it for shock value. You don't need to meet traditional fitness standards to be strong. Living authentically means questioning the scripts you inherited, not just breaking rules. Midlife is a prime moment for redefining identity and goals — often because the old map runs out, not because you chose a blank slate. Disrupting norms publicly gives other women permission to do the same. Chapters 00:00 Introduction to the concept of disruption 02:02 Societal expectations and life trajectories 04:03 Changing careers and challenging family norms 05:51 Disruption in fitness culture and body image 08:46 Women living unconventionally and owning space 12:00 Disrupting health and aging myths 15:05 Living authentically beyond societal norms 18:00 Disruption as a pillar of feminism 20:57 Midlife as a pivotal point for reinvention 24:09 Personal stories of disruption and courage 27:03 A call to disrupt expectations and live fully 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

Fitness does not exist in a vacuum. Women arrive at movement carrying decades of messaging about beauty, body size, aging, worth, and what it means to take up space in the world. In this episode, Louise Green explores why fitness is a feminist issue, examining the historical, cultural, and economic forces that have shaped women's relationships with their bodies. From Victorian ideals of fragility to modern wellness culture, she unpacks how women have been encouraged to shrink, consume less, and view their bodies as lifelong improvement projects. Louise offers a different vision of fitness—one rooted in strength, autonomy, self-trust, and participation—while sharing practical ways to recognize these influences and build a relationship with movement that supports a bigger, fuller life. Key Topics Defining feminism beyond politics and common misconceptions Why fitness is a feminist issue The historical regulation of women's bodies From fragility to fitness culture: changing ideals of womanhood The influence of beauty standards, media, and marketing How women continue to be valued differently than men The economics of insecurity and the business of dissatisfaction Reclaiming fitness as a tool for strength, confidence, and autonomy Practical ways to challenge inherited beliefs about bodies and worth Building a relationship with movement that expands life rather than narrows it Link to Jennifer Livingstone's Article (the news anchor bullied by a viewer). 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

For decades, women have been encouraged to become smaller, quieter, lighter, and less demanding. We have been sold exercise programs designed to burn calories, shrink our bodies, and keep us focused on appearance rather than capability. But what if strength is about far more than fitness? In this episode, Louise Green explores strength as a political act and argues that women's physical strength has implications far beyond the gym. From the rise of aerobics culture to today's obsession with thinness, she examines how generations of women have been conditioned to pursue less of themselves rather than more. Louise discusses why strength training is one of the most powerful tools women have for reclaiming agency, confidence, and autonomy in midlife and beyond. She explores the connection between physical strength, self-efficacy, leadership, boundary setting, resilience, and longevity, while challenging the cultural narratives that have encouraged women to stay small. This conversation dives into the science, history, and social implications of strength, revealing why lifting weights may be one of the most radical investments women can make in themselves. In this episode: • Why strength is the foundation upon which confidence, courage, and empowerment are built • How women have historically been conditioned toward thinness rather than capability • The fitness industry's role in reinforcing body ideals and disconnection from strength • The relationship between resistance training, self-efficacy, and decision-making • Why stronger women often report greater confidence, clearer boundaries, and increased agency • The evidence linking strength training to improved healthspan, independence, and longevity • Why building strength in midlife is an act of resistance against ageism and diet culture Key Takeaways Strength is not vanity. It is capacity. Strength is not simply about muscle. It is about freedom, resilience, autonomy, and possibility. You cannot outsource strength, borrow it, or fake it. You earn it through repetition, discomfort, and persistence. The strongest investment a woman can make may not be in becoming smaller, but in becoming more capable. Memorable Quotes "Strength is the foundation of everything else." "Women have spent generations learning how to take up less space. Strength teaches us how to take up more." "Stronger women make different decisions because they trust themselves differently." "Strength is not just physical. It changes how you move through the world." Chapters 00:00 – Why Strength Is Political 02:25 – The Cultural Conditioning of Women to Stay Small 09:06 – The History of Women's Fitness and Strength Training 16:23 – Diet Culture's Impact on Women's Relationship With Strength 21:57 – Strength, Healthspan, and Longevity 24:48 – Building Strength as an Act of Self-Investment and Resistance 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

Who you are today is not who you'll be a year from now. We are always evolving. In this week's Riff, Louise explores one of the most powerful, and often uncomfortable, parts of personal growth: identity change. Inspired by the ideas in Atomic Habits by James Clear and her own experiences navigating major life transitions, Louise examines what happens when the identities we've carried no longer fit the lives we're trying to build. Many of us become attached to old stories about who we are: the athlete, the people-pleaser, the caretaker, the "big person," the successful professional, the parent with a busy household. But life moves in seasons. Relationships change. Bodies change. Priorities shift. And sometimes growth requires us to release identities that once served us so we can step into new ones. In this episode, Louise explores why lasting change isn't about setting better goals, it's about becoming the kind of person who naturally lives those behaviours. She discusses how habits reinforce identity, why confidence follows action, and how small daily choices become evidence for the person you're becoming. Whether you're rebuilding after loss, navigating midlife, changing careers, strengthening your relationship with movement, or simply feeling the pull toward something new, this conversation is an invitation to stop asking, "Who am I?" and start asking, "Who am I becoming?" In this episode: Why identity is the foundation of lasting behavior change How habits provide evidence for who we believe ourselves to be The identities we inherit versus the identities we intentionally choose Why growth often requires grieving former versions of ourselves How fear keeps us attached to familiar identities The connection between action, confidence, and self-belief Practical ways to begin building the identity you want to embody 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

How many opportunities, dreams, adventures, conversations, careers, relationships, and goals have been left sitting on the bench while we wait to feel ready? In this episode, Louise shares a lesson that has shaped some of her biggest moments of her life: confidence doesn't come before action, it comes because of action. Whether it's signing up for a race, applying for the job, starting the business, joining the gym, ending the relationship, writing the book, or stepping onto a competition platform, most of us spend far too much time waiting for certainty. We tell ourselves we'll do it when we're more confident, more prepared, more experienced, or less afraid. But that's not how growth works. In this conversation, Louise explores why discomfort is a normal part of growth, what neuroscience tells us about building confidence, and how every small act of courage expands our sense of what's possible. You'll learn why waiting to feel ready can keep you stuck, how action rewires the brain, and why the people we admire most aren't necessarily braver than us they've simply practiced taking the next step. In This Episode: Why confidence is a result of action, not a prerequisite The neuroscience of fear, uncertainty, and growth How avoiding discomfort shrinks our world Why courage and confidence are built through repetition Lessons from competition, performance, and putting yourself out there The hidden cost of waiting for the "perfect" moment How taking one small step can change the trajectory of your life A simple challenge to help you get off the bench this week 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

This week on The Weekly Riff , Louise Green dives into one of the biggest debates currently happening in women’s fitness: should women over 40 be lifting heavy weights, or can lighter weights with higher reps deliver the same benefits? Inspired by the ongoing conversation between leading experts Dr. Stacy Sims and Dr. Lauren Colenso-Semple, this episode explores the science behind strength training, muscle growth, menopause, aging, and performance while cutting through the noise that often leaves women feeling overwhelmed and confused. But this conversation goes far beyond reps and sets. Louise challenges the fitness industry to confront a larger issue that rarely gets enough attention: millions of women are not struggling with optimization, they are struggling with consistency, confidence, and access. In a culture where many women feel judged, excluded, intimidated, or unsupported in fitness spaces, the “perfect” workout program becomes irrelevant if people cannot sustain movement long term. Inside this episode, Louise breaks down: • Heavy lifting versus lighter weights • Menopause and resistance training • Muscle hypertrophy and aging • Bone density and fast twitch muscle preservation • Progressive overload explained simply • Accessibility and inclusivity in fitness culture • Motivation, consistency, and long term adherence • Redefining what “successful” fitness looks like for women over 40 Keywords Women’s fitness, menopause fitness, strength training for women over 40, heavy lifting, high reps, muscle growth, hypertrophy, healthy aging, bone density, progressive overload, fitness accessibility, inclusive fitness, resistance training, midlife health, women’s health, longevity, exercise adherence, gym culture, confidence in fitness 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

In this week’s episode of The Weekly Riff, Louise Green explores the complicated relationship many people have with numbers in fitness and how metrics can quietly shift from being helpful tools into emotional scorecards. After experiencing frustration in her own training week, Louise reflects on how quickly performance numbers can impact mindset, confidence, and motivation. From scales and calories to lifting stats and clothing sizes, fitness culture has conditioned many of us to attach meaning and self worth to data, often at the expense of building a sustainable relationship with movement. Louise discusses why some people thrive with metrics while others become discouraged, obsessive, or emotionally derailed by them. She also explores how stress, sleep, hormones, aging, recovery, and mental health all influence performance, reminding listeners that bodies are not machines and progress is rarely linear. This episode is a conversation about learning how to use numbers as information rather than identity and why emotional resilience may be one of the most important skills in long term fitness. In This Episode • Why numbers can become psychological quit points in fitness • The emotional impact of scales, lifting stats, calories, and tracking • How fitness culture conditions us to equate performance with worth • Why performance fluctuations are a normal part of being human • Different fitness personality types and how some people respond better to metrics than others • The importance of separating self worth from performance outcomes • How to build a more sustainable and compassionate relationship with movement 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

In this powerful episode of The Weekly Riff, Louise Green opens up about the book she has been trying to write for years: Fitness Justice. This conversation goes far beyond exercise. Louise unpacks the systemic bias, cultural conditioning, and exclusion deeply embedded within fitness culture and explores why so many people, especially those in larger bodies, feel alienated from movement spaces that are supposedly designed to support health. From weight stigma in healthcare to toxic fitness messaging, inaccessible gym environments, and the psychological impact of never seeing yourself represented in fitness media, Louise examines the hidden inequities shaping our relationship with movement. This is not a conversation about motivation. It’s a conversation about belonging. Louise also challenges the deeply ingrained belief that people in larger bodies simply “lack discipline,” revealing how shame, humiliation, and exclusion directly impact exercise participation, mental health, and long-term wellbeing. But this episode is not about hopelessness. It’s about rebuilding fitness culture into something more humane, inclusive, and accessible for everyone. This episode explores: • The hidden psychological impact of exclusion in fitness spaces • Why weight stigma reduces movement participation • How healthcare bias impacts people in larger bodies • The damaging legacy of shame-based fitness culture • Why representation in fitness media matters • The connection between belonging and exercise consistency • The pressure women face to shrink, optimize, and control their bodies • Why “lazy” is often a misunderstanding of trauma, shame, and exclusion • The difference between performative inclusion and true accessibility • How fitness culture can evolve toward dignity, safety, and equity Sound Bites “Most people don’t hate movement. They hate humiliation.” “We are demanding participation from people while refusing to build systems that support participation.” “Fitness culture has normalized body surveillance.” “When people don’t feel represented, they stop believing they belong.” “Movement should not require humiliation as the price of admission.” Chapters 00:00 – Why Louise Is Finally Writing Fitness Justice 03:12 – The Contradiction at the Heart of Fitness Culture 06:45 – Weight Stigma, Shame, and Exercise Avoidance 10:20 – How Fitness Media Shaped Body Image 13:40 – Why Women Feel Exhausted by Fitness Culture 16:18 – Medical Weight Bias and Healthcare Harm 19:22 – Accessibility, Representation, and Belonging 22:35 – Why Most People Don’t Actually Hate Exercise 24:50 – Rebuilding Fitness Culture Through Justice and Inclusion 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