Small Gains: The Inclusive Strength and Running Podcast

10 Episodes
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By: Lucinda Livingstone

Hey! I’m Lucinda (they/them), and welcome to Small Gains—the inclusive strength and running podcast where we celebrate progress over perfection and chase intentional, incremental gains in our strength and running.Here, we believe small, consistent steps lead to big transformations—in our training, lifestyle, and overall well-being.I’m here to bring the alternative and LGBTQIA+ communities accessible fitness advice and guidance for ALL bodies.You’ll find me sharing evidence-based tips and insights on balancing strength training and running through hybrid fitness—on your terms. No hustle or grind culture here.At Small Gains, we take a holistic a...

E62: Should you train tired if it doesn't make your heart happy? w/ Talia
#62
Last Friday at 6:00 AM

This week I team up with Brighton’s best looking Squat aka Talia, an inspiring queer coach and Aussie Rules Football player from Brighton.

We discuss the importance of balancing training and recovery, recognising when to push through fatigue, and when to take a necessary rest. We also touch on alternative gym options and the concept of deload weeks, as well as trusting your intuition and adapting your training routine to fit your own needs and goals. Not too shabby right?

Link to submit a question or topic for future episode: https://forms.gle/hot8uQ...


E61 : Progressive Overload Explained So You Can Actually Use It
#61
01/30/2025

A bitesize episode from me today all about Progressive Overload.

It's a term that get's thrown around a lot in gym culture, and we know we should be using it, but can someone just please explain it simply so we can crack on and get stronger and faster? Yes yes I can. Hope it helps!

Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6

Apply now for my Fast and Ferocious Hybrid Lift and Run Program, where we combine strength training and running to transform you into...


E60: Holding Yourself to a Higher Standard Without Becoming a Dickhead
#60
01/24/2025

In this episode, I dive into how we can aspire to high standards in our hybrid training journeys without being overly harsh on ourselves.

I break down a five-step process for training purposefully and adaptively, without overcommitting or succumbing to guilt, burnout or hustle culture.

We can dream big with our fitness, but we also need to be kinder in our self-talk, and be compassionate with ourselves in the process.

Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6

Apply now for my Fast and...


E59: The Small Gains Mentality
#59
01/17/2025

The Cultivate podcast has now Become Small Gains!

Today I get into why we're shaking things up, and what the 'Small Gains Mentality' means to me in my journey.

Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6

00:17 Why I'm Changing Things Up

02:44 What is the Small Gains Mentality

08:50 How Chasing Small Gains Built A Better Version of Me

Apply now for my Fast and Ferocious Hybrid Lift and Run Program, where we combine strength training and running to transform you...


E58: It Was NEVER A Phase: Why Do So Many Elder Emos LOVE Lifting Weights? With James Kavannagh
#58
11/29/2024

I sit down with my friend James, an online and in-person coach. We explore how our love for emo music and weightlifting intertwined and shaped our lives. We dive into the challenges of feeling like outsiders in both music and sports during our school days and how lifting weights became a tool for emotional regulation and confidence-building. Our conversation uncovers the surprising parallels between expressing angst through emo music and finding solace in the gym. Whether you're reminiscing about your teenage emo phase or looking for motivation to hit the weights, this episode is a heartfelt chat that underscores...


E57: Rebuilding Reanne Francis - From Zero to Ultra Marathon
#57
11/19/2024

In this episode, we have Reanne Francis back to take you through her incredible journey from injury to running an Ultra Marathon in June this year. She shares the highs and lows, the struggles and triumphs, and the life-changing moments that fuelled her passion for running, doing the hard thing and hybrid training. Join us as we dive into the raw and unfiltered experiences that shaped her path to smashing the hell out of a 73 mile ultra.

If this episode is leaving you fired up and ready to dig into some training, apply now for my Fast...


E56: When Injury & Health Set You Back: How to Keep Moving Forward
#56
10/25/2024

In this episode, I share my journey through injuries, health setbacks, and the mindset that helped me push through. It's not about pretending everything's fine—it's about accepting what’s happened and figuring out how to keep moving forward. Whether you're dealing with an injury, health issue, or just feeling stuck, tune in for practical tips and real talk on bouncing back stronger.

Apply for my November 121 Online Coaching space here: https://forms.gle/6KB1iLx6dcmHo2JT8

Apply for my Fast & Ferocious hybrid run and lift program here: https://forms.gle/eXLUk1yt6cboFdDa6


E55: I Can’t Decide: Do I Run or Lift? Hybrid Training Hype Explained
#55
10/11/2024

Today, I'm talking about hybrid training, a buzzword right now in the fitness world, but a training style I've been doing for a good few years that's brought me and many of my 121 clients a ton of joy.

I speak about the benefits, the drawbacks, how accessible it is, and the mistakes I often see people make getting into it and how to overcome them if you're wanting to try Hybrid training yourself.

If this episode inspired you and you are ready to take action, don’t miss out on my Fast & Ferocious run-lift program st...


E54: The Realities of Body Image Standards in 2024
#54
09/27/2024

In this episode, I discuss the pressures of body image standards in 2024 and how they've been skewed to the point where it's affecting so many of the folk I work with, myself and the rest of the world.

As a fitness and nutrition coach, it's clear to me that these unrealistic standards are increasingly harmful, especially for queer and trans individuals.

We need to remind ourselves of what a healthy, functioning body looks like and remember not to compare ourselves to unrealistic portrayals in the media.

It took me a while to collate...


E53: How Often Should You Change Up the Exercises in Your Workout?
#53
09/13/2024

Today we're diving into how often we should change up specific exercises in our workouts. Should we bother? Should we stick to the same ones? What if we get bored? What if we feel overwhelmed by change? I explain the reasoning behind changing things up, keeping things efficient, but also exploring new things for the sake of stimulation and variety depending on what your vibe is when it comes to training!

To join the waiting list about my next 121 coaching intake, apply here: https://forms.gle/6KB1iLx6dcmHo2JT8

To join my trans masc...