Small Gains: The Inclusive Strength and Running Podcast

The British summer has arrived, and it’s HOT and SWEATY and HUMID and HOT.

Whether you’re melting in your gym warehouse, swallowing flies on your run, or trying to stuff sun cream into your one tiny pocket in your shorts — this episode is for you.

I asked the FCC and Superhuman community what really grinds their gears about training in the heat and what actually helps. From cold showers and shady runs to confidence wobbles and sweaty fringe problems, it’s all here.

If you’re trying to keep up your training w...

Are you running too fast to get better?

This week, we're talking about the power of easy running and how mastering your conversation pace can lead so improved endurance, recovery, and injury prevention.

🎙️ In this episode:

If you’re stuck in a cycle of running hard, burning...

Being a functioning human adult is tough, especially when balancing training, wellness, nutrition, and sleep. In this episode, I get Talia back on to discuss the practical hacks we've picked up over years of training.

From gym kit maintenance to running-specific tips, nutrition, and organization strategies, we share small, practical steps that reduce the barriers to entry and don’t involve plunging your face into a bowl of ice or rubbing a banana all over your body at 5am every day (unless that’s your flavour, we ain’t judging).

Find Talia over at https://www.in...

This week is part two of the big debrief on my journey from injury to marathon.

I delve into navigating work, personal life, and the time commitment.

I discuss the mistakes I made, what I did well, race day experience, and unexpected learnings. Balancing dual careers with training, managing ADHD, setting boundaries, and understanding the importance of rest.

Join me for a real look into the marathon training process of a human that never felt like their body was ‘made’ to run.

PS: Sign up for the next round of Fast & Fero...

In this episode, I walk you through having 4 separate unrelated injuries and building up to completing a full marathon within a 14 month timeline.

Despite not ever being a ‘natural’ runner, I completed Manchester Marathon running continuously and pain free, which felt like a huge triumph after months of set backs and bad luck.

I discuss how my coach and myself worked together to adapt my training to my body’s needs, the importance of recovery, and the reality of marathon training not always being glamorous.

This episode gives...

In this episode, I share my lifelong struggles with sleep and how they impacted my life, especially as a touring musician.

We dive into how prioritising sleep can improve our overall health and recovery, and I give you a bunch of my best tips for setting sleep routines and keeping them simple without compromising your social life.

If you're struggling with sleep, to get enough of it, or to regulate it. This is your one.

15 minutes that will transform your sleep habits and overall well-being? Yes sir!

Sleep prompts I give...

I dive into the all-or-nothing mentality that often traps us in a vicious cycle and holds us back from making progress with our fitness and nutrition.

Today I share four rules for ditching your own all or nothing monster for good so we can make steady progress with our fitness and nutrition goals.

My brand new intro to Hybrid 12 Week Program is now here. Sign up and use the code ‘LETSGO’ for 50% off your first month! https://www.fuzzcultureclub.com/superhuman

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

In this episode, I explore the feeling of ‘not doing enough’ in areas like fitness, nutrition, and wellbeing, often driven by social media and societal pressures.

I discuss the pitfalls of comparing ourselves to others and the dangers of overwhelming ourselves with too many self-improvement activities simultaneously.

We talk about how to choose what truly matters to us individually and avoid falling into the comparison and self-development traps, that cause us to think ‘Am I doing enough?’ when sometimes you already at doing PLENTY.

My brand new intro to Hybrid 12 Week Program is now here...

Getting your wellbeing together can feel massively overwhelming. But it doesn’t have to! In this episode, I break down the absolute bare basics you need to feel good (without turning your life upside down). And show you how to define what your own basics are.

We’re talking small, doable steps that actually make a difference—no guilt, no stress, no ‘you must wake up at 5 AM’ nonsense. Whether you’re starting from scratch or just need a little reset, I’ve got you. So take a breath, hit play, and let’s get this sorted together.

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...

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...

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...

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...

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...

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...

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

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...

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...

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...

Today I answering the most popular question from my recent group coaching program: "How do I figure out what workout structure works best for me?" We dive into how to decide on the frequency and structure of your workouts based on three key factors: your realistic training schedule, your goals, and any physical conditions or injuries.

I share tips on how to start small with one or two sessions per week and gradually increase as you get comfortable. We explore different structures for various frequencies, from full body workouts to specific splits like upper/lower body or...

I dive into the dangers of hyper-focusing on end goals, whether in fitness, health, or life. After spending weeks intensely focused on creating my solo music record, I realised how much we can put our lives on hold, waiting for a moment that may never bring the satisfaction we expect. I share my own experiences with fitness and body image, where I learned that the journey never truly ends.

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

My solo music can be found here...

Hey gang! Today I am bringing you an episode all about the crossover and the opposites of strong habits vs motivation, because being motivated 24/7 just isn't possible, but there are ways to work though those lower motivation days with self compassion and purpose, so we go through the ins and outs of motivation, I share my own formula to help you combat your own dips, and we finish with some book recommendations. Short n snappy!

My solo music can be found here for all those interested: @hellollouix

To book a free coffee chat with me...

Hey gang! Today we talk about getting your head back in the game with your fitness and wellbeing habits, especially if you've slipped off. Whether it’s due to a busy summer, big changes, or burnout, I am here to help reignite your fire.

We also explore the upcoming Superhuman Summer Slam – a month-long coaching program to reboot your habits and get consistent again. For the final few early bird slots, sign up here: https://buy.stripe.com/4gwdR7eHJ72fbzW7sC

Let's dive into setting new intentions, creating a game plan, and embracing imperfect acti...

What actually is "unconditional permission to eat?"

Today we dive into how the concept of unconditional permission to eat helps remove food guilt and the good/bad food mentality, which can lead to overeating and low self-esteem.

By allowing ourselves to enjoy all types of foods without restriction, we can create a healthier relationship with food. I share examples of this approach in action and give practical tips for starting to embrace unconditional permission to eat in your own day-to-day nutrition.

To have a virtual coffee chat with me to chat about 121 online...

This is maybe the most important podcast episode I've put out. A (quite unintentionally personal) deep dive into letting go of our self-limiting beliefs, especially in a world that often feels unwelcoming to us.

The book recs I mention in this episode: https://fuzzcultureclub.substack.com/p/how-to-let-go-of-self-limiting-beliefs?r=2oqkma

To have a virtual coffee chat with me to chat about 121 online coaching, fill in this quick form and I'll get back to you ASAP: https://forms.gle/6KB1iLx6dcmHo2JT8

Want to join my trans masc beginner program and app subscription...

In this episode I'm joined by my good mate Happie Lifts to discuss her journey into strongman competitions, recovery from disordered eating, and challenges surrounding hypermobility and biomechanics. Happie shares her experiences as a person of colour navigating predominantly white male weightlifting spaces, the support systems that helped her, and the importance of representation in fitness.

We also touch on effective training strategies for hypermobility and the psychological barriers folks might face when entering the gym

Fancy taking one of my call slots next week to see if coaching with FCC could be the right...

Today, we’re exploring you should always train to muscle failure and if not, how often should you?

I discuss what the evidence says, effective reps theory, cluster sets, RIR, RPE, what true failure actually is, and how this can all benefit your own training, as well as going into how I work with my clients on all of this to help their strength increase continuously.

As always any questions let me know, and happy lifting!

In this episode, I'm excited about heading to Liverpool to see Taylor Swift, but my thoughts are heavy with the ongoing genocide in Palestine. It’s frustrating to see influential figures like Taylor stay silent on such crucial matters. I feel a need to do more and hope others use their platforms for positive change. Remember, every bit helps, so keep supporting mutual aid, E-Sims, and boycott campaigns.

Today, we’re diving into a topic that's been coming up a lot with my clients: feeling like we're constantly in survival mode. This hustle culture is relentless, and many...

Today I dive into the importance of realistic fitness goals and the pitfalls of trying to do too much at once. By focusing on what truly matters and understanding personal values, we discuss how to create a sustainable routine.

Plus, there are practical tips for anyone feeling overwhelmed with their fitness or lifestyle changes. Tune in for insights, motivation, and a three-step process to simplify your goals and achieve balance. Hope it's helpful gang!

A quick blast of an episode this week speaking about the importance of knowing your WHY when it comes to your health and fitness goals, as well as your career and life goals and if your WHY's align with your morals and values for living your life.

Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little...

It's time to rewrite our own narrative on Summer Bodies. No more summer shreds, no more trying to 'fit' into old summer clothes that don't fit. We unpack the harmful discourse around summer bodies, chat about how we can deal with comparing ourselves to others, and how we can move closer to a place of meeting our body where it is now, and allowing ourselves to show up in a much kinder way for ourselves and our bodies this summer.

Today we are having a long overdue conversation about body image. What does body image mean? What is our relationship with our body like? Can we strive for balance between caring about our appearance and not obsessing over it and continuously body checking ourselves? Let's dive in and find out.

A bit of fun today! I decided to dive into Katy O'Brian's bodybuilding style of training for her role in the movie Love Lies Bleeding alongside Kristen Stewart.

Katy built a killer physique for this movie managing her Chron's disease alongside it.

What did Katy have to go through for this role in terms of her training and nutrition? Is this sustainable for an every day gym goer? Let's find out together!

Today I'm joined by the wonderful Vera Schofield (@FlexwithVera) to chat about their first steps into fitness, her experience of weight watchers as a child, finding joy in inclusive movement and how to incorporate flexibility work into your own training. I hope you dig it!

Today I chat to the Almighty Shona Denovan about all things ADHD, impulse decisions, risky moves in business and how we both coped with getting an ADHD Diagnosis later in life. We look back on how it affected our childhoods and how fitness and movement enriched our lives when our brains are chaotic AF.

Interested in joining the next intake...

In this episode, we're back with part two of our discussion on ADHD and sleep. We recap why people with ADHD often struggle with sleep, then dive into practical tips for improving it. From gradual changes to your sleep routine to incorporating relaxation exercises like deep breathing, we cover it all. We emphasise controlling your bedroom environment, creating external cues for sleep, and I give you a simple formula to use as a prompt when working on that sleep.

Part 1 of a 2 part episode on ADHD and the struggles that so many of us with it have with sleep.

Today we cover the actual reasons people with ADHD struggle, what the research says and what good sleep hygiene actually looks like.

Next week in Part 2 we'll be covering the different types of things we can do to help our sleep when we know our Sleep Hygiene is already in a good spot.

In this episode, I explore the intersection of exercise and depression. Drawing from my own experiences and research, I discuss the benefits of physical activity as a coping mechanism and treatment for depression. From analysing studies to sharing practical tips, I offer insights into overcoming barriers to exercise during low periods. Join me for a sincere exploration of mental health, self-care, and the role of movement in navigating depression.

In today's episode, I'm talking about how most of us don't have a discipline or willpower problem when it comes to consistent training. We actually just lack a few tools that will help us create those sustainable habits and put our all or nothing thinking in the bin. So allow me to introduce you to some new mates to help!

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In today's episode, I'm talking all about patience. We delve into how patience is crucial in fitness, focusing on steady progress over quick fixes. And I throw in some wisdom from Mr. Miyagi about breaking down goals into smaller steps and trusting the process.

Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about...