Shows
Small Gains: The Inclusive Strength and Running PodcastE67: From Injury To Marathon: The Big Debrief - Part 1In 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...2025-05-0937 minSmall Gains: The Inclusive Strength and Running PodcastE66: You Probs Just Need To Go To Bed A Bit Earlier Mate...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...2025-04-1114 minSmall Gains: The Inclusive Strength and Running PodcastE65: Perfectionists Anonymous: 4 Rules to Defeat Your All Or Nothing MonsterI 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...2025-03-2824 minSmall Gains: The Inclusive Strength and Running PodcastE64: "But Am I Doing Enough?"—Letting Go of the Need to Fix What Isn't BrokenIn 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...2025-03-0717 minSmall Gains: The Inclusive Strength and Running PodcastE63: Get Your Wellbeing Basics Nailed - Minus The Overwhelm and Existential DreadGetting 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. 2025-02-2121 minSmall Gains: The Inclusive Strength and Running PodcastE62: Should you train tired if it doesn't make your heart happy? w/ TaliaThis 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...2025-02-071h 05Small Gains: The Inclusive Strength and Running PodcastE61 : Progressive Overload Explained So You Can Actually Use ItA 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...2025-01-3018 minSmall Gains: The Inclusive Strength and Running PodcastE60: Holding Yourself to a Higher Standard Without Becoming a DickheadIn 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...2025-01-2424 minSmall Gains: The Inclusive Strength and Running PodcastE59: The Small Gains Mentality 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/hot8uQmVMjjKLRru600:17 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...2025-01-1718 minSmall Gains: The Inclusive Strength and Running PodcastE58: It Was NEVER A Phase: Why Do So Many Elder Emos LOVE Lifting Weights? With James KavannaghI 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...2024-11-291h 08Small Gains: The Inclusive Strength and Running PodcastE57: Rebuilding Reanne Francis - From Zero to Ultra MarathonIn 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...2024-11-191h 10Small Gains: The Inclusive Strength and Running PodcastE56: When Injury & Health Set You Back: How to Keep Moving ForwardIn 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 2024-10-2511 minSmall Gains: The Inclusive Strength and Running PodcastE55: I Can’t Decide: Do I Run or Lift? Hybrid Training Hype ExplainedToday, 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...2024-10-1120 minSmall Gains: The Inclusive Strength and Running PodcastE54: The Realities of Body Image Standards in 2024In 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...2024-09-2714 minSmall Gains: The Inclusive Strength and Running PodcastE53: How Often Should You Change Up the Exercises in Your Workout?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...2024-09-1316 minSmall Gains: The Inclusive Strength and Running PodcastE52: Split Decisions: What's Your Perfect Workout Strucutre?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...2024-08-2912 minSmall Gains: The Inclusive Strength and Running PodcastE51: Breaking Free from Hyperfocusing: Embracing the Journey & Not Just the End GoalI 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...2024-08-2216 minSmall Gains: The Inclusive Strength and Running PodcastE50: Our Flakey Mate Motivation vs Our Old Trusty Road Dog HabitsHey 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...2024-08-0919 minSmall Gains: The Inclusive Strength and Running PodcastE49: Relighting The Fire: Knowing When To Reset and Regroup on Your Fitness and Wellbeing JourneyHey 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...2024-07-2616 minSmall Gains: The Inclusive Strength and Running PodcastE48: What Does Unconditional Permission To Eat ACTUALLY Mean?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...2024-07-1814 minSmall Gains: The Inclusive Strength and Running PodcastE47: How to Let Go of Self-Limiting Beliefs in a World That Feels UnwelcomingThis 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/6KB1iLx6dcmHo2JT8Want to join my trans masc beginner program and app subscription...2024-07-1015 minSmall Gains: The Inclusive Strength and Running PodcastE46: From ED Recovery to Strongwoman Competitions & Breaking Cultural Barriers in Fitness with Happie LiftsIn 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 gymFancy taking one of my call slots next week to see if coaching with FCC could be the right...2024-07-0425 minSmall Gains: The Inclusive Strength and Running PodcastE45: How Often Should You Be Training To Complete Muscle Failure?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!00:53 Should you train to muscle failure every time?01:38 The 'Effective Reps' Theory02:34 Cluster Sets Close To Failure04:32 Continuous Se...2024-06-2114 minSmall Gains: The Inclusive Strength and Running PodcastE44: Feeling Like You’re Constantly in Survival Mode?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...2024-06-1323 minSmall Gains: The Inclusive Strength and Running PodcastE43: The Magic of Doing Less When It Comes To Your Health & FitnessToday 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! 00:13 Running Lessons Learned03:28 The Art Of Doing Less05:42 Are You Trying To Be Everything?07:03 What Do We Actually Want Our Lives To...2024-06-0617 minSmall Gains: The Inclusive Strength and Running PodcastE42: Dancing In The Rain with Bruce Springsteen & Uncovering Your 'WHY'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. 00:53 Bruce In The Rain03:55 That Was My Why04:34 What does a 'Why' look like?06:48 Do you know what your Why's are?07:20 Prompts09:49 It's Okay To Question Your Why Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little...2024-05-2411 minSmall Gains: The Inclusive Strength and Running PodcastE41: Rewriting The Narrative On Summer BodiesIt'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. 00:31 ALL Bodies Are Summer Bodies02:37 Summer Clothes07:43 Navigating Summer Socials11:17 Questioning Our Motives12:12 A 3 Step Process...2024-05-1617 minSmall Gains: The Inclusive Strength and Running PodcastE40: Body ImageToday 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. 00:49 What IS Body Image? 03:06 The Facts 06:34 Smaller Doesn't Equal Better 08:01 I Got A Cool Hair Cut 12:32 Body Image in Relation to Fat Loss and Weight Goals 16:16 How Much Is Too Much? 18:22 The Media 21:19 So how do we balance it all? 23:10 Is Gratitude A Bit Of A...2024-05-0931 minSmall Gains: The Inclusive Strength and Running PodcastE39: Building a Love Lies Bleeding Body: A Coach's Take on Katy O'Brian's TrainingA 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! 02:28 History Pre Acting Career03:45 How She Was Picked For The Role04:25 Chron's Disease05:13 How She Trained For The Role06:34 Katy's...2024-05-0224 minSmall Gains: The Inclusive Strength and Running PodcastE38: Shedding Diet Culture, The Cult Of Weight Loss Clubs and Finding Joy In Flexibility w/ Vera SchofieldToday 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! 02:26 First Steps Into Fitness07:04 Intro To Pole Dancing09:01 Weight Watchers14:13 Noom16:27 Corporations Praying On Vulnerability19:42 The Vibe of an Inclusive Movement Environment27:31 Flexibility vs Mobility33:38 Including More Flexibility Work Alongside Your Own Training43:05 Size Stigma Around Joints and Flexibility47:14 Staying Consistent48:35 Being in a Bigger Body and Taking Up The Space You Deserve2024-04-2652 minSmall Gains: The Inclusive Strength and Running PodcastE37: F*ck It Decisions, Late ADHD Diagnoses & Chaotic Brain Life w/ Shona DenovanToday 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. 03:22 F*ck It Impulse Decisions08:05 More Impulse Decisions10:38 Late Diagnosed ADHD17:09 Treatment Options19:49 How Has Fitness and Movement Helped You26:54 Sleep, Gwyneth Paltrow's Court Case and Medical Dramz32:41 It's Just BIZNISS39:26 Confidence Vibes Interested in joining the next intake...2024-04-1948 minSmall Gains: The Inclusive Strength and Running PodcastE36: ADHD vs Sleep Part 2 - Practical Tips for ADHDers That Need Their SleepIn 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. 00:30 Recap Of Sleep Vs ADHD Pt. 102:49 Best Practices for ADHDers That Need Their Sleep03:02 Change Things In...2024-04-1224 minSmall Gains: The Inclusive Strength and Running PodcastE35: ADHD vs Sleep Part 1 - Why Do We Struggle? What can we do about it?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. 03:04 What sleep often feels like to people with ADHD...05:39 My Own Issues with Sleep09:16 Why we struggle13:12 What the...2024-04-0523 minSmall Gains: The Inclusive Strength and Running PodcastE34: "Have You Tried Just Going For A Walk?" Real talk on Moving your Body when you Have DepressionIn 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.00:07 Training When You Have Depression01:27 My Depression Diagnosis03:42 Movement Isn't 'Medicine'05:38 What does the research say?10:53 What My Followers With Depression Said13:07 What Can We Do To...2024-03-2925 minSmall Gains: The Inclusive Strength and Running PodcastE33: You Don't Just Need More Willpower, You Just Need Some New MatesIn 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!00:22 "I Just Need To Be More..."01:59 Does training require any element of discipline or willpower?02:37 It's Not Our Fault, But It Is Our Responsibility4:24 Self Compassion07:54 Mx. Flexibility11:54 Training is Allowed To Be Fun Lads14:23 Support Besties...2024-03-1719 minSmall Gains: The Inclusive Strength and Running PodcastE32: Mr. Miyagi Vibes: Mastering Patience in Life, Fitness, and Self-Work 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. 02:17 My Journey of Learning Patience02:54 Why do we need to be patient with self work?05:36 Patience with Training07:25 Repetative Training Patterns10:06 Mr Miyagi Vibes12:18 Putting It All Together13:22 Prompts For PatienceInterested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about...2024-03-0816 minSmall Gains: The Inclusive Strength and Running PodcastE31: Data or Drama? Should You Track Your Food? Let's Talk About it! In this episode, I tackle the topic of food tracking, weighing up its pros and cons. I share personal experiences and insights to help you lovely lot understand WHY you might want to track food and HOW to do it responsibly. I debunk some myths and offer a few simple alternatives for those who prefer not to track. Whilst continuing to prioritise a healthy relationship with food, and know when to transition away from tracking for long-term well-being. Hope ya dig it! 02:14 New FCC Merch!03:19 Food Tracking 10105:03 Why Might We Actually Want To Track Our Food?07:38 Is Food...2024-02-2324 minSmall Gains: The Inclusive Strength and Running PodcastE30: Food Cravings, Unconditional Permission To Eat, Urge Surfing, Tennis Ball Tonsils & ThailandI'm back after a week of battling tennis ball-sized tonsils. But now that I'm feeling better, we’re diving into food cravings.We'll chat about those intense desires for specific foods, exploring what triggers them and how to manage them. Ever felt like you just gotta have something sweet after dinner, even when you're not really hungry? Yup, we've all been there!Today I talk about a concept called "urge surfing," where we ride out those cravings, honour our fullness and hunger cues, and give ourselves full permission to eat without ha...2024-02-1822 minSmall Gains: The Inclusive Strength and Running PodcastE29: From 18p Tomato Soup to Internet Diet Pills, My Ticket to Dieting Hell & BackTW: Eating Disorders, Diets, Extreme Food Restriction Join me on a journey through my history of chronic dieting as I delve into the darkly (and slightly comical at times) world of extreme food restriction and misguided weight loss attempts I tried between the ages 7 and 27. From the 18p Tommy Soup Diet to Special K and beyond, prepare to cringe, laugh, and maybe even cry, out of pure frustration, at the lengths I went to in pursuit of thinness. But fear not, for amidst the chaos lies a tale of redemption and resilience, as I reflect on how...2024-01-2620 minSmall Gains: The Inclusive Strength and Running PodcastE28: Unraveling Your Morning Identity & Burning Your Copy of The 5am ClubAre you a morning person? Or is it just not your flavour? In todays episode I spend some time talking about approaches to getting up early to smash your mornings, even if you typically don't enjoy it, but want to start to build in an earlier wake up time in favour of prioritising yourself! Interesting in joining the February intake of Fuzz Culture Club, apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8 00:38 50/50 Gender Vibes02:46 Are you a morning person?03:42 How do you get up so...2024-01-1920 minSmall Gains: The Inclusive Strength and Running PodcastE27: Why I Always Struggled With Self BeliefToday I explore why I've always struggled with self belief, and how I learned to challenge it a little more as I started to build more belief in my own capabilities. I hope you enjoy it! To apply to work with me in Fuzz Culture Club tell me about yourself here: https://forms.gle/6KB1iLx6dcmHo2JT8 00:05 Christopher WALKen Update02:08 The Cult of Barefoot Shoes04:16 Naturally programmed to think I can't do things05:52 Building the Evidence06:39 When was the first time you felt capable?08:29 Why do so many of us lack self belief in the...2024-01-1215 minSmall Gains: The Inclusive Strength and Running PodcastE26: Cultivate Your 2024: A Seamless Process for Crushing Your Movement and Wellbeing GoalsToday we're talking all about goal setting for the new year, sustainably and efficiently.Use this simple 5 step process to plan and set out your goals for the year.A new years resolution doesn't have to be something you don't action past February, with the right support and plan it can turn into the vision you have.The substack article I wrote to go alongside this episode is here: https://fuzzcultureclub.substack.com/p/how-to-cultivate-the-life-you-want To apply to work with me in Fuzz Culture Club tell me about yourself here: https...2024-01-0518 minSmall Gains: The Inclusive Strength and Running PodcastE25: 10 Meaningful Lessons Learned in 2023It's been an eventful 2023 for me personally and professionally. I've learned a lot, and I've failed a lot. So I wanted to share 10 lessons I learned in 2023. I hope this episode gets you fired up for the new year! To enquire about working with me in 2024 get in touch here: https://forms.gle/6KB1iLx6dcmHo2JT8 To fill in my free yearly review and goal setting form for your 2024 goals... go here: https://forms.gle/mqMHw5aYMiQWUR738 Time Stamps:00:21 Top 1% Podcaster: It's Me!01:27 My 2023 Wrapped03:04 Lessons Learned in 202303:38 The Basics Are...2023-12-3116 minSmall Gains: The Inclusive Strength and Running PodcastE24: Let's Get Messy: Embracing Imperfect Action & Getting Sh*t DoneToday we're talking all about embracing doing things imperfectly, which is often really hard for a lot of us. But there's a reason for the imperfect-ness in that it helps us take action when a lot of the time we might try and talk ourselves out of it.Hope you did it!If you'd like to chat about joining team FCC for coaching in 2024, you can tell me a little bit about yourself here and I'll get back to you shortly.And the substack entry I mentioned in this episode regarding being hangry...2023-12-2120 minSmall Gains: The Inclusive Strength and Running PodcastE23: Somatics, Breathwork & Trauma with Kellan BaconTW: Mention of suicide, PTSD and talk of traumatic events. Today I have a chat with Kellan Bacon of Kai Ming Holistics about somatic breathwork in relation to trauma. I also tell you how I ended up fracturing my ankle and am having to wear a silly boot for 2 months. 00:03 The Story of Christopher WALKen (My Ankle Fracture)08:23 What is Somatic Breathwork?09:18 Why do people do it?12:26 Is it comparable to therapy?13:47 How does it differ from Meditation?17:34 Tapping into Trauma via The Nervous System21:44 Somatics Vs COVID Fatique23:32 Concious Connected Breathing25:27 It kinda sounds like...2023-12-1553 minSmall Gains: The Inclusive Strength and Running PodcastE22: All I Want For Christmas Is Healthy Boundaries & A Banging Food RelationshipToday we're talking about navigating the holidays! Overwhelm, food relationship, training, boundaries. I give you my 5 top tips for getting through the festivities with your wellbeing in mind. If anyone would like a copy of the free webinar I speak about in this episode, you can find it here. If you would like to have a chat with me about kicking off your training and nutrition before the year is out, you can get in touch with me here. Hope this helps gang! 00:56 I Finally Started Testosterone!01:56 Free...2023-12-0814 minSmall Gains: The Inclusive Strength and Running PodcastE21: Hypermobility, Neurodiversity, Strength and Flexibility with Pennie VarvaridesA good old chat with the wonderful Pennie Varvarides (they/them) about everything Hypermobility, strength and flexibility. As well as the link between Neurodiversity and Hypermobility and taking your Mum to the GP with you to advocate for you when you're in your 30s. Enjoy team!03:06 What is Hypermobility?05:09 Hypermobile Findings and Running Marathons11:51 A big old knee injury14:36 Treatment for Hypermobility17:12 The Hypermobility and Chronic Pain Crossover19:37 Why are cis men not as hypermobile?21:46 How does someone know they're hypermobile?22:46 Take Your Mum To The Doctor With You?28:26 The link between Neurodiversity & Hypermobility31:44 Training For Strenght & Flexibility42:53...2023-12-0159 minSmall Gains: The Inclusive Strength and Running PodcastE20: "I know what I need to do, I just can't seem to do it"How many times have you thought or said this to yourself or a mate? Today is a deep one. All about getting over those mental barriers to actually be able to do the things you say you're going to do. I hope you enjoy it!00:33 Exciting Changes to FCC01:28 "I know what I need to do, I just can't seem to do it"02:51 You've Tried Everything and you feel disheartened06:51 What is the resistance we're having to the change we're trying to make?08:40 Celebrating Small Wins and Practising Gratitude10:17 Barriers To Change12:27 Unhelpful Thought Patterns13:25 Finding Meaning and...2023-11-2431 minSmall Gains: The Inclusive Strength and Running PodcastE19: How To Switch Up Your All Or Nothing MindsetToday we are talking about challenging that little all or nothing bug that creeps in when you miss a workout. I talk about my own experience with an all or nothing mindset, how I changed things up, and how you can do the same. 00:08 My First Ever Solo Shows are this week!01:54 What is an all or nothing Mindset?03:20 My Experience with My Own All Or Nothing Mindset06:36 What made me change that mindset?08:55 How do we overcome our all or nothing mindset?09:52 Stop Saying Fuck It11:02 Stay Flexy12:09 Sweat The Small Stuff13:54 Stop being afraid to fail14:58...2023-11-1721 minSmall Gains: The Inclusive Strength and Running PodcastE18: Testosterone, Top Surgery and Lil' Gay Undercuts with Em Donks NRG FitnessA chat with the incredible Em Donks of NRG Fitness about their transition, testosterone, top surgery, creating a trans masc physique, masc fashion, confidence and dealing with mental negativity. I hope you all enjoy it!01:27 The Early Years05:33 Hockey & Coming Out09:09 Growing Up Catholic and Family Support11:17 How do we want to be perceived?13:16 The First Steps in Em's transition16:03 The Lil Gay Undercut18:20 People Pleasing 20:08Choosing Masc Fashion20:55 New Found Confidence25:36 Starting Testosterone34:07 Top Surgery42:03 For all the people that are still waiting...45:39 Em's current training47:44 Dealing with the Mental Chatter49:56 Fitting Fitness around a 9-552:39 Podcast...2023-11-1054 minSmall Gains: The Inclusive Strength and Running PodcastE17: The Pause That Changed My LifeToday we're talking about The Pause, one of the best little tools we have to increase the consciousness of our choices and mindfulness around every decision we make. Very exciting to bring you this one!00:50 Being Honest about my Mental Struggles 03:22 The Power Of The Pause04:39 Using The Pause with Food Relationship05:45 Using The Pause with Boredom Eating 08:02 Choosing when to implement a pause...08:52 What I used the pause for in ED Recovery09:55 Using the pause within your mental wellbeing12:39 Play the long game13:59 Practice makes perfect14:17 Prompts for you to take away for pausing The Feelings Wheel I mention...2023-11-0316 minSmall Gains: The Inclusive Strength and Running PodcastE16: The Unfiltered Truth About Having Visible AbsToday we are talking about having abs. Visible abdominal muscles, and if it's actually worth it, Nice short solo episode from me today. Here's what I cover:02:26 What does having visible abs actually entail?05:17 The Genetics Bit05:58 The Society Bit06:37 The cost visible abs come at...08:16 No one talks about the restriction it takes11:27 Gender Dysphoria13:52 Should you pursue having visible abs?To claim one of my November spots for coaching fill in this form: https://forms.gle/6KB1iLx6dcmHo2JT8 Find me on TikTok + Insta at @fuzzcultureclub Join the free Telegram group for CULTIV8 here...2023-10-2715 minSmall Gains: The Inclusive Strength and Running PodcastE15: Starting From ScratchHey gang, my episode this week is for anyone that is having trouble getting started as a beginner with working out either at a gym or at home. It's also for anyone that has been out of it for a while, and is struggling to get back to it. I really hope it's helpful!04:11 We've all got to start somewhere07:45 Don't Overthink It08:30 Knowing what to do09:07 Progressive Overload11:15 How do we decide on a plan or a coach?12:13 How much help do we need?13:14 The dreaded money question15:57 Now We Execute17:00 Check in with yourselfJoin...2023-10-2019 minSmall Gains: The Inclusive Strength and Running PodcastE14: Embracing Fitness For All Bodies, Starting With Our OwnToday I share with you the recent talk I put together for the Apollo Nutrition Event in Leeds last weekend. It's nice to know this version of my first ever talk in the Fitness Industry will live forever... I think? Big love!00:07 Disney Vibes01:24 My first Industry Talk02:26 How can we embrace fitness for our own bodies?03:51 The Barbie Movie Speech... Yes that one.05:42 Where society is right now with body inclusivity08:57 Why do we constantly not feel good enough?13:01 How does the current level...2023-10-0630 minSmall Gains: The Inclusive Strength and Running PodcastE13: Intuitive Eating, Body Acceptance, Overtraining and ...Cows? With Beth RobinsonToday Beth Robinson (@sportybethcf) joins me to chat about Intuitive Eating, Rebuilding your relationship with Exercise, and managing her mental health issues alongside training and every day life.14:58 Beth's Journey Into Fitness + Sports22:57 Realising your relationship with Exercise was deteriorating31:03 Starting an Intuitive Eating Journey39:02 Finding Body Acceptance45:30 Keyboard Warriers49:07 Managing Mental & Physical WellbeingJoin the free Telegram group for CULTIV8 here: https://t.me/+kdwwAjIYEf9hOGRk To have a chat with me about coaching apply here: https://6j3vo02fdbl.typeform.com/to/HuwpI8aU Find me on TikTok + Insta at @fuzzcultureclub2023-09-2955 minSmall Gains: The Inclusive Strength and Running PodcastE12: How to Navigate Fitness & Nutrition on Your Own TermsToday I run through some of the ways I talk about navigating fitness and nutrition on our own terms with my lot in FCC.00:16 A stag do, my top surgery anniversary, a Prostap injection... and a spider05:09 Navigate Your Fitness and Nutrition Journey on your own terms11:54 The Mindset Of Getting Started, but this time it CAN be different13:39 A Growth Mindset with Self Compassion15:42 Not Compromising our Values or Morals for Anyone or Anything17:44 How do we make all this sustainable?To have a...2023-09-2222 minSmall Gains: The Inclusive Strength and Running PodcastE11: Internal Battles, Coming Out, Coffee & Carbs with Reanne FrancisI'm joined by the legend that is Reanne Francis for some chats about coming out, hybrid training, self belief and battling internal demons.Apologies for the audio quality in this episode, we had so many tech difficulties recording it, but Reanne speaks about some incredible things, so there was no way I wasn't gonna post it!03:13 Coffee & Carbs04:13 Hybrid Training & Hyrox06:49 Where it all started...09:38 Coming Out11:58 Feeling Comfortably Queer14:02 Becoming Reannimate & Dance School17:05 Adversity and Trolling26:02 Working Through Internal Battles2023-09-1944 minSmall Gains: The Inclusive Strength and Running PodcastE10: The Burnout Generation: 9 Tips to Combat and Preempt Your BurnoutThis episode has been in the works for a while, it's al longer solo episode but I wanted to make sure I gave it the time of day. I cover in depth the reason as millennials we are referred to as 'the burnout generation' and it's no wonder really.I also give you my top 9 tips to combat and preempt your burnout, so you can action these in your life right now, and work through any signs of burnout that have been creeping up on you.00:18 September Vibes03:29 Lets talk about Burnout05:15 What Is Burnout?08:54 Are we the...2023-09-0843 minSmall Gains: The Inclusive Strength and Running PodcastE9: Long Covid, Powerlifting, Rest, Punk and Ready Salted Crisps with Janey StarlingI'm joined by Janey Starling of Level Up today for a chat about Powerlifting, Recovery, Long COVID, Chronic Illness and a few bits of music chat in between. I hope you enjoy it!02:14 How We Met & Who Is Janey Starling04:50 Long COVID11:04 Recovery17:51 Getting Back Into Training & Hula Hoops20:48 Chronic Illness25:35 Scaling Workouts29:18 Ted Talk33:45 The Kerrang! Awards36:05 How are you doing now?41:59 New Band VibesTo have a chat with me about coaching apply here: https://6j3vo02fdbl.typeform.com/to/HuwpI8aULevel Up: https://www.welevelup.org/Janey on...2023-09-0144 minSmall Gains: The Inclusive Strength and Running PodcastE8: Smash Your MorningsIn this episode I talk about how to smash our mornings, in a sustainable way that doesn't involve a single green smoothie or ice bath. I also chat about the Cultdreams tour and seeing Boy Genius and getting ill AF. I have some 121 space opening up now for September so head to fuzzcultureclub.com/workwithme for more details. Find me on socials @fuzzcultureclub 00:46 I'm back from the Cultdreams tour and I'm sick AF.03:20 How do we smash our morning routines?06:50 Why is a morning routine so important?08:13 No one bothers you first thing...09:31 First we plan!11:33 Now we work backwards...13:07...2023-08-2521 minSmall Gains: The Inclusive Strength and Running PodcastE7: Stress Busting: Mastering Your Stress with Coping StrategiesIn this episode I talk about stress. And my god you can tell how stressed I am at the start of this episode. I hope this is helpful for you all!I have some 121 space opening up now for September so head to fuzzcultureclub.com/workwithme for more details. Find me on socials @fuzzcultureclub00:17 Pride02:45 I am STRESSED04:31 What even is Stress?06:38 My Biggest Stressors08:15 Symptomns Of Stress10:39 The Answer is not 'Just More Resilience'11:59 What are the triggers?14:59 What actually helps?16:33 Movement & Breathing20:22 Doing Bits21:37 The Great Outdoors21:56 Games & TV23:14 Socials & Affection25:56 What works for me?26:33 Final Tips2023-08-1828 minSmall Gains: The Inclusive Strength and Running PodcastE6: Gym Anxiety Unpacked - Navigating the Fear of Taking Up SpaceIn this episode I talk about tackling the anxieties about taking up space in the gym. How we can navigate that, and what the main anxieties are about being perceived in the gym.I have some 121 space opening up now fore August for Fuzz Culture Club so head to fuzzcultureclub.com/workwithme for more details.Find me on socials @fuzzcultureclub00:48 Why do we actually find it so hard to take up space in the gym?01:57 My Experience Taking Up Space in the Gym05:20 The first time I tried to lift weights...09:06...2023-08-1133 minSmall Gains: The Inclusive Strength and Running PodcastE5: The Cult(ure) Of Crossfit & Are Air Squats Sexy?! with Tyler LandryIn this episode with PT and Crossfit Coach Tyler Landry, we put the Crossfit world to rights. We cover:02:22 How each of us got into CrossFit04:41 What was your first session like in a CrossFit box?09:13 Do many Queer, Trans or LGBTQ+ folk do CrossFit?13:07 How accepting is our boxes culture?22:16 Is it actually scalable for everyone?22:49 How easy is it to get injured?38:02 How many individual athletes make it to the finals?40:59 Reading your comments about CrossFit48:31 Absence of Representation of Athletes in Larger Bodies (shoutout @sportybeth ) 50:01 Is it a Cult tho?52:57 What would you do to change the...2023-08-0358 minSmall Gains: The Inclusive Strength and Running PodcastE4: Sinking In A Fake Plastic Barbie Pool & Getting "Back On Track"A solo episode from me today all about overcommitting and the ick of a saying 'getting back on track' I cover:What do we do when we realise we've overcommitting ourselves?Setting realistic expectations when it comes to training and nutritionOwning our decisionsSaying no to diet culture and setting boundariesWhy we don't ever have to 'get back on track' ever againI have some 121 space opening up now fore August for Fuzz Culture Club so head to fuzzcultureclub.com/workwithme for more details. Find me on socials @fuzzcultureclub2023-07-2815 minSmall Gains: The Inclusive Strength and Running PodcastE3: Neurodiversity, Movement and Queerness with MJ from Queer MvmtMy first guest episode with the wonderful MJ from Queer MvmtWe chat about:MJ's own journey through discovering their neurodiversityHow a diagnosis can often impact people's Gender Affirming CareWhat aspects of the brain can be impacted by neurodiversity?ProprioceptionWays to approach movement when you are neurodiverseExpanding your views about what movement actually isLogistical barriers neurodiverse folk face with movementSensory Processing and Hypersensitivity in commercial gym spacesFind MJ at:@queermvmt on instagram and at queermvmt.comIf you are interested in the free week of Group Coaching I am offering from the 24th July, I'm down to my last few spaces! So...2023-07-2148 minSmall Gains: The Inclusive Strength and Running PodcastE2: Doesn’t everyone train 5 days a week and take a 5am ice bath?Today I discuss the negatives of hustle and grind culture.How seeing influencers that conform to hustle and grind culture on social media can be tough on our mindset around our own productivity and trainingHow the pressure of hustle culture can make us set the bar unrealistically too high so the point where we get hugely disheartenedWhy the less is more approach is always better, and what that can look likeWhy imperfect action far outweighs perfect actionIf you are interested in the free week of Group Coaching I am offering from the 24th July, places are...2023-07-1418 minSmall Gains: The Inclusive Strength and Running PodcastE1: My Story - 90s Diet Culture, ED Recovery, My Transition, How I Became a Coach & Managing My Dual CareerA solo episode from me today, talking through my journey and a little bit about how I ended up becoming an online coach after working as touring musician and illustrator for years beforehand. I discuss: Why and how I became a PT and online coachHow 90s Diet Culture skewed my perception of food, exercise and my bodyMy Eating Disorder diagnosis and recoveryMy transition My mission with FCC as an Online Coach and PTFind me on socials @fuzzcultureclub For more info about working with me, joining FCC or Cultiv8, head over to fuzzcultureclub.com2023-07-0618 min