Shows
Are We Still Here?#142 - AMA (Ask Me Anything)At a recent corporate event, Sacha had some questions that sparked a lot of good conversations – so we thought it would be great to go into those questions in more depth on this week's podcast. From flexibility to BMI, Doctors to 10k runs, we cover it all in today's episode. If anyone works in an office and is interested in having a similar event, please contact Jess for Yorkshire or Lincolnshire, and Sacha for Manchester. Although we both are like Pitbull and can be Mrs. Worldwide so hit us up with some free travel trips around the world sounds great.
2024-05-0153 minAre We Still Here?#133 - Vic Williamson: A GB Athlete’s Journey - Injury, Success & Career in CoachingJoining Sacha & Jess on the podcast this week is British athlete and coach, Vic Williamson (@vicswilliamson) From being an elite track cyclist winning medals, to navigating a life changing injury in sport, she shares her resilient journey back to competing and changing lanes to bobsleigh. If you loved this week’s episode as much as we did, share over on socials, tag us and let us know your thoughts!
2024-02-2157 minAre We Still Here?#131 - Plateaus and Getting Back on TrackOn today's episode, Sacha & Jess go into the inevitable peaks and troughs of training for life, and how it's best to accept and move on than to dwell. Both also go into some great analogies involving music volume and concerts, to rubber and glass balls – and how they make perfect sense for fitness in our current world. From performance to mindset, the ups and downs will never go away – today's chat focuses on how to feel fine about it, and even use it to our advantage.
2024-01-2447 minAre We Still Here?#127 - 2023 WrappedJess and Sacha wrap up yet another year of podding – for which we are eternally grateful. They go into everything personal and business, so if you're a coach this one is for you. The topic of 2024 arises, and what's in store for both. Jess and Sacha also go into lessons they've learned this year, and how they will reflect and ensure challenge and growth as they go into January.
2023-12-201h 01Are We Still Here?#126 - Why Cardio Takes a Back SeatJess and Sacha are huge cardio advocates, but they've both been in positions where it was nudged off a cliff because they thought strength was more important. This is not a "Cardio Vs. Strength" podcast, it's not a battle. It's a podcast to help explain why both are needed and why cardio is seen as the weaker part of the duo, even with such potent benefits. Even as an active person, your heart and lungs often need a good workout. Jess and Sacha go into some specifics and a case study to help you understand how to make it a...
2023-12-0656 minAre We Still Here?#122 - Time, Patience, & EnduranceInspired by Sacha's most recent substack, Jess and Sacha spoke about how important time and patience are within fitness, and why, if you understand something, it can actually reduce stress and bring you peace. False promises are everywhere in the fitness industry, but sometimes it's up to the coaches to set things straight. We go over what helps, what doesn't help, and certain thought patterns which help make sense of it all. (Sacha’s Substack: https://shorturl.at/hryGU)
2023-11-0856 minAre We Still Here?#120 - Is Your Fitness Seasonal?Today Jess and Sacha go over the seasonal fitness hamster wheel, and how to get off as soon as possible. We get it, we've been there – the temptations surround us. We go into why we might feel challenges, Christmas shreds and holiday 'mini-cuts' might seem like the answer when really it's likely an internal itch we're trying to scratch. As always, Jess and Sacha go beneath the surface-level topics and go into some finer detail. Please do share this episode on your socials, it really helps the podcast reach new listeners.
2023-10-251h 00Are We Still Here?#109 - Trusting Your Intuition & Building AutonomyThis week Sacha and Jess talk about what it means to trust your gut. When hiring a coach, how can you tell if their advice is solid or you need to better trust your own judgement? When it comes to moving through your health and fitness journey, if the goal is autonomy - how do you get there? As always if you’ve enjoyed this week’s episode don’t forget to like, share and subscribe!
2023-07-1948 minAre We Still Here?#108 - Programming Intentional CardioHave you ever put some cardio into your weekly routine as a bit of an after thought? Maybe you’ve done it for a while but not really felt like it’s going anywhere or knowing why. This week Sacha & Jess jump in on what makes programming cardio more intentional, more specific to you and your goals, and how getting there has to be unique to you. If you’ve enjoyed this week’s episode as always, like, share or drop us a review!
2023-07-1254 minAre We Still Here?#107 - Avoid, Adapt, Alter & Accepting StressWhat’s the thing that threatens us feeling our best, performing well or moving through life? Stress. But before we put all stress into a negative train of thought it’s worth acknowledging there’s both good and bad stress. There’s also things we should be considering to avoid, adapt, alter and accept it in our lives. Join Sacha and Jess as they jump into this week’s episode. As always if you’ve loved this week’s episode why not head over to social and share.
2023-07-0554 minAre We Still Here?#106 - Big Programming Mistakes to AvoidWhat are some of the most common programming mistake we see as coaches? What are the things that stall clients progress and what are the things that help move them forward? This week Sacha and Jess share a few stand out things including talking all things ability, variety and intensity. As a coach, what’s some of yours you’ve noticed? Or as a client, where have you fallen guilty of some of the above? We’d love to hear your take so head of to socials and let us know.
2023-06-2846 minAre We Still Here?#105 - Recognising Your Fitness BiasesEver wondered why some swear that their way is the only way when it comes to improving your health and fitness? How about catching yourself saying something about what you believe, but not really knowing where it came from? “Carbs are bad…right?” This week’s episode Sacha and Jess jump into some of the usual nonsense we hear, give you some clarity on what to look out for, and have you questioning some of your own biases too. If you’ve enjoyed this week, as always be so kind and hit us with a like, share or review - we really...
2023-06-211h 06Are We Still Here?#104 - Work vs Play: Do We Have To Exercise or Simply Get To?The choice and freedom of exercise can often leave us a bit stumped. “Do I have to do something to get a desired result, or do I get to because I just want to?” When does fitness feel like a box ticking exercise and when can you have a little more fun? This week Sacha and Jess explore the situations where you might find yourself pushing to do things you might not be all that bothered about, enjoying fitness for a feeling of play, and all mixed in with some usual behind the scenes coaching chat. If you’ve enjoyed this w...
2023-06-1455 minAre We Still Here?#103 - Heard on the Grapevine: A Serious Case of The ‘Shoulds’ & Moving The Goal PostsThis week Sacha and Jess fly solo for an episode all about things heard on the grapevine with clients. Ever caught yourself saying ‘I should be able to do X by now’ or how about ‘I ought to be Y already?’ You’re not alone. Feeling like you ‘should’ be somewhere with your health and fitness goals could be telling you a few things about where your values and priorities lie, as well as the trap of expectation and moving the goal posts. If you’ve enjoyed this week’s episode, don’t forget to like share and subscribe!
2023-06-071h 02Are We Still Here?#102 - What Does It Take To Find Balance With Your Health & FitnessIf the goal is to live a fitter and healthier life, how do we find balance with it amongst the demands of our goals, values and life’s priorities? What’s the difference between striving for performance and general health, and what are the costs? How do we ensure excitement in training doesn’t lead to obsessive behaviours? Join Sacha and Jess as the deep dive into it all and more on this week’s pod. Let us know where you’re tuning in.
2023-05-311h 07Are We Still Here?#101 - Danni Bosworth: Unraveling the Differences Between Bodybuilding & HealthThis week Sacha and Jess are joined by women’s health and fitness coach, Danni Bosworth. Discussing her own journey from bodybuilding, to helping competitors restore their health post shows, Dani shares the details behind the world of bodybuilding and how it’s not what you might expect when chasing health. You can find Danni on socials @dannibosworth and tag us to let us know your thoughts on this week’s episode @sachalucas_ & @s3lfuk
2023-05-2459 minAre We Still Here?#99 - Charlotte Tuckwood: Does The Fitness Industry Encourage Disordered EatingBack with another incredible guest, Jess and Sacha are joined by coach, Reformer Pilates instructor, disordered eating and body image specialist, Charlotte Tuckwood. Talking about her own experience from being a dancer and the pressure of looking a certain way, to exploring life as a new mum whilst coaching, Charlotte shares some insightful chat around how the fitness industry could be encouraging disordered eating behaviours. If you’ve enjoyed this week’s episode, don’t forget to like or share over on socials. You can also find Charlotte over on Instagram at @flourishcoaching_
2023-05-101h 04Are We Still Here?#98 - Jessica Molineux: Avoid Running Mistakes & Unleash Your Aerobic PotentialJoined by running and strength coach, Jessica Molineux (@jessicamolineuxpt) Sacha and Jess dive into the world of ultramarathons, running for more than a medal and slowing down to get faster. If you’ve enjoyed this week’s podcast leave us a review, like, share and subscribe!
2023-05-031h 04Are We Still Here?#97 - Dani Iosefo: How Motherhood Changed Fitness, Coaching in the States & MoreThis week’s episode Sacha and Jess are joined by athletic trainer & online fitness coach Dani Iosefo, aka @ironpineapplefitness. Starting with her fitness journey back in 2012, Dani shares how she got into coaching over in the United States, how she created an online group fitness platform in just a few days during 2020, and tells some vulnerable truths about becoming a mum and her fitness identity. As always, if you’ve liked this week’s podcast don’t forget to let us know over on socials by tagging us @s3lfuk @sachalucas_
2023-04-2654 minAre We Still Here?#96 - Is AI in Fitness Useful?Artificial Intelligence (AI) has taken the world by storm these last few years, but what place does it have in the fitness industry? As a consumer what’s the difference between getting a coach or asking the popular AI chatbot ‘ChatGPT’ to create a programme for you? As coaches should we be worried about this technology or using it to our advantage? Find out Sacha and Jess’ take on this week’s podcast, and tag us over on socials letting us know your thoughts.
2023-04-1948 minAre We Still Here?#95 - What Does Healthy Look Like?Have you ever had someone comment on your health purely by your appearance? How about someone ’looking better’, ‘well’ or being shocked by changes they see? This week Sacha and Jess explore the challenges that come with attributing health to appearance. How do we know what someones physical health looks like, or how someones mental or emotional wellbeing might be playing a part too? What are some of the other ways we can acknowledge someones effort towards their goals, or recognise without judgement or bias? We’d love to hear your thoughts, join the conversation and head over to socials and tag us...
2023-04-1254 minAre We Still Here?#94 - The Dangers of Nutrition MisinformationSacha and Jess delve into why and how coaches can help clients with their nutrition. What’s the line between helpful advice and creating damage to a client’s future health? What’s in our scope of practice, and how to spot the industries red flags. If you’ve enjoyed this week’s podcast, as always drop a like, share or subscribe to the podcast
2023-04-051h 04Are We Still Here?#92 - Unsustainable Vs Sustainable: Is There a Place For Both?This week Sacha and Jess dive deeper on sustainability in our fitness goals. Why do we choose things that have an end point? Is it good that some things don’t last? Why do we favour struggle over ease? If you’ve enjoyed this week’s podcast, have suggestions for guests for the pod, head over to socials and let us know your thoughts.
2023-03-2259 minAre We Still Here?#91 - Doing Too Much Makes Everything Else Feel Like It’s Not EnoughHow do we know when the dose is right, ‘too much’ is more than what’s needed, or ‘too little’ is actually where we need to be? This week Sacha and Jess explore using momentum, how action doesn’t equal knowledge, and how we don’t want exercise to become a habit…but instead something else. As always if you’ve enjoyed this week’s podcast, let us know where you’re getting your fix and tag us on socials
2023-03-1552 minAre We Still Here?#90 - Holly Jackson: Fitness IS Life to Fitness FOR LifeSacha and Jess are joined by women’s strength coach, Holly Jackson @hollyemilyjackson. As a high performing swimmer at a young age, Holly spent years navigating the crossover between making fitness her identify, to discovering the purpose it has in her life. This week’s podcast talks about what she’s learnt from her journey, the role social media has played, and as a coach where she sees the fitness industry going. If you’ve enjoyed this week’s episode, don’t forget to tag us on your stories @s3lfuk @sachalucas_
2023-03-081h 07Are We Still Here?#89 - How To Know If You Need a Coach & Questions to AskWhat’s the difference between paying for a transformative coaching experience and a transactional one? How do you know if you need a coach or you’re doing alright on your own? Does the coach you’re thinking of working with pass the vibe check? This week Sacha and Jess answer all the above, and then some. If you’ve found this podcast episode useful why not share with a friend - spread the AWSH pod, we’d be forever grateful!
2023-03-0157 minAre We Still Here?#88 - A Podcast Reset, Self-Efficacy & Collecting Fitness DataThis week Sacha and Jess delve into how the podcast has evolved over the last 88 episodes and where it’s heading. How to build your own self-efficacy and understand why it’s important, and how collecting data for data’s sake, stops making sense. As always if you’re enjoying this week’s podcast, don’t forget to like, share or subscribe!
2023-02-221h 07Are We Still Here?#87 - July Styles: Self-Care Isn’t PedicuresSacha and Jess are joined by July Styles this week, a.k.a @trainwithsculpt, to talk all things gut health, self care and fitness in your 30s. July runs her own facility in and Nottingham, and prides herself on creating an individual, compassionate experience for her clients. Don’t forget to share and let us know where you’re listening to this weeks pod.
2023-02-1547 minAre We Still Here?#86 - Do You Want To Get Fitter?Let’s talk fitness. What does it mean when someone says “I want to get fitter/gain muscle/achieve X” - the secret sauce is often in the language used. This week’s episode Sacha & Jess talk a client case study for what it means to get fit, how that would look in their training programme, using what equipment and benchmarking. If you’ve enjoyed this week’s episode, why wouldn’t you, as always drop us a review or share on socials @sachalucas_ & @s3lfuk
2023-02-081h 03Are We Still Here?#84 - What’s Different When You Get There?Ever found yourself achieve a goal and it feels a bit hollow? How about having a goal you’ve silently worked on that no one else knows about? Or have you always got to have a goal to make progress? This week Sacha and Jess delve into “what’s going to be different when I reach my goal” and discuss some of the benefits and drawbacks that go with it. As always we love to here where you get your AWSH fix, so take a screenshot and let us know where you’re tuning into this episode.
2023-01-251h 01Are We Still Here?#83 - Should You Be X to Teach Y?Should you be strong to teach strength? Should you be fit to teach fitness? Should you coach nutrition if your own relationship with food isn’t great? Should you teach about mindset if your head is a shed? This week’s podcast Sacha and Jess explore what we look for in a coach, and does that have anything to do with their ability to be a good coach. Whether you’re a client or coach, this one will definitely make you think! As always let us know your opinions and where you’re listening to this week’s episode on socials.
2023-01-1853 minAre We Still Here?#82 - Variety: Seeking Progression or Novelty?What does a programme that has variety look like? What’s its purpose? How do you know if that’s the right thing for you for that exercise? This week Sacha and Jess delve into the buzzword of ‘variety.’ How do we know whether variety has a place in our training programme and what do we need to have down, before progressing with more complexity? As always if you’ve enjoyed this week’s episode, leave us a review, subscribe or share with us on socials!
2023-01-1156 minAre We Still Here?#81 - Dan Campbell: Building Muscle & Getting FastBack from a Christmas break, Sacha and Jess welcome Dan Campbell @dan_campbell_fitnesscoach to the podcast. DC is a Manchester based coach with a passion for getting people strong and powerful. We pick his brains on what it truly takes to build muscle, why different types of training for power and speed might be more important for some over others, and how to know you’re plugging the right areas in your training. As always, let us know where you’re listening to this week’s podcast by tagging us on socials!
2023-01-0452 minAre We Still Here?#80 - Andreas Arestidou: Athlete to Coach & Everything in BetweenSacha & Jess welcome a special guest to this week’s podcast, Andreas Arestidou. Andreas is a coach, ex professional footballer and meme content king who you can find at @andreasarestidou_ on Instagram. This week’s episode explores training for performance vs health, skills and attributes learnt through sport which carry over to coaching, community and our unique sense of purpose. If you’re someone who enjoys sport, are pushing your own boundaries with performance, or are inquisitive to what it takes, tune into this week’s episode. As always don’t forget to let us know where you’re listening to this and...
2022-12-141h 06Are We Still Here?#79 - Coached as an Individual or Their Hobby?When you find something new you love, you often want to tell everyone about it. A TV programme, a new recipe or even a hobby you love. But when it comes to finding or having a coach, how can you tell whether they’re coaching you for your goals as an individual, or perhaps they’re just projecting the practices and principles from their own hobbies? Powerlifting, CrossFit or bodybuilding are some of the examples Sacha and Jess dive into on this week’s podcast. As always tag @sachalucas_ or @s3lfuk on Instagram to tell us where you’re listenin
2022-12-0746 minAre We Still Here?#78 - Consumed by NumbersThe health and fitness industry places so much focus on data and numbers. But are these stats helpful when we find them all consuming? When we pace our garden trying to achieve a step goal or consider not eating something that takes us over what we believe to be accurate macronutrient profiles. The individual is what matters and understanding yourself better enables you to become better informed at making decisions when it comes to your health. This week Sacha and Jess discuss how these can often take us away from health. To let us know where you’re listening to th...
2022-11-301h 03Are We Still Here?#77 - The Impact of Time OffAs December creeps around the corner, schedules may get busier, social events fill up our calendars and some may worry about the impact time away from training may have on their health and fitness goals. Sacha and Jess dive into what this might look like, ways of finding your own flexibility with the festivities and messaging we’re not a fan of at this time of year. As always we’d love to hear where you’re listening to this week’s episode so tag and share with us on social!
2022-11-231h 07Are We Still Here?#76 - “Why Don’t I Look Any Different?”Carrying on from last week’s Q&A, this week’s podcast answers why “I’ve been training for a year, why don’t I look any different?” and Sacha and Jess’ 2023 plans. Tune in and share on socials where you’re listening to this weeks episode.
2022-11-1654 minAre We Still Here?#74 - Fitness Christmas ChallengesWhether you’re on social media, at your local gym or even have had a conversation with someone in passing, you might have heard that this is the time of year for fitness based challenges. “Don’t wait to the New Year” or “shred X for Christmas” - but why? This week’s podcast Sacha and Jess explore the reasons why these types of challenges are so prominent at this time of year, who’s to gain and ways to look at this differently. As always head over to socials and let us know where you’re listening to this week’s episode.
2022-11-021h 01Are We Still Here?#73 - The Dangers of Weight-Based BiasThis week Sacha and Jess explore the dangers of having a weight based biases. Explore how our childhood, society and environment shapes our own stigmas around health, fitness and weight in today’s world. Share your own thoughts with us on this week’s episode over on socials! [episodes mentioned: Dr John Berardi Show: The Problem With Weight Loss & Maintenance Phase: Is Being Fat Bad For You?]
2022-10-261h 01Are We Still Here?#71 - Our Coaching JourneyFollowing on from last week’s ‘fitness journey’ podcast, this week Sacha and Jess share their coaching journey. If you’re a coach or curious what it takes to get into the industry, hear their take on what got them there. From corporate gyms to 14hour days, juggling jobs and moving online, take a listen and let us know where you’re listening over on social.
2022-10-1248 minAre We Still Here?70 - Our Own Fitness JourneyFrom teens to 20s and beyond, this week’s episode is a journey back through time to see how fitness fitted in to Jess & Sacha’s life. Expect health fads, vulnerable moments and exploring what’s changed since then. As always if you’re enjoying the podcast, please spread the word and tag & share on socials.
2022-10-051h 02Are We Still Here?#69 - Managing & Coming Back From InjuryWe’ve all been there - you’ve pulled a muscle, picked up in an injury in your chosen sport or had to take some time out recovering from an injury or illness. It’s tough, both physically and mentally. Sacha and Jess discuss the psychological impact having time out has on us, what these injuries are telling us, and when to get back to it and when to prioritise recovery. As always, keep us posted where you’re listening to this week’s pod and don’t forget to like share or subscribe wherever you get your podcasts.
2022-09-281h 02Are We Still Here?#68 - Are You Getting Your 7 Types of Rest?This week Sacha and Jess talk about Dr Dalton-Smith’s 7 types of rest and ways to avoid burnout. Do you sleep but still feel exhausted? Relax but still feel your mind working overtime? Feel like your energy can be drained by others? This week’s episode covers all this and more useful ways you can increase your own awareness of rest. As always, let us know where you’re listening to this week’s podcast and don’t forgot to like, share and subscribe.
2022-09-211h 08Are We Still Here?#67 - How to Spot a ‘Bad’ CoachThere are plenty of good coaches out there, but you might feel like finding one feels like searching for a needle in a haystack. Jess & Sacha explore how to spot a ‘bad’ coach, what are some of the red flags and how you can do your own research to ensure you’re finding the right one for you. Drop us a tag over on social where you’re listening in to this week’s episode @sachalucas_ @s3lfuk
2022-09-1454 minAre We Still Here?#65 - Refine Your RoutineAs we end the month and start a new one, Sacha and Jess chat about end of year goals, refining your routine and getting clear on if what you’re doing is actually aligned with what you’re wanting to achieve. As always, head over to socials and let us know where you’re tuning into this week’s podcast.
2022-08-311h 06Are We Still Here?#63 - Anxiously Attached to FitnessDo you attach too much to your health and fitness? Your success? Whether you’ve had a good day or not? Today Jess and Sacha discuss why it’s not always wise to attach too much to your own consistency. The reality of uncertainty is inevitable, so being aware of that and also comfortable knowing you can’t always. As always like, share and tag us in your stories on social wherever you’re listening!
2022-08-1753 minAre We Still Here?#62 - The Difference Between You & Them When Getting a ResultPull that chair up a little closer, you’re going to want to listen to this one. There’s 3 things that make you different from the person next to you: your biology, your social context and your psychology. This week Sacha and Jess dive into what each of these mean for your health, and why one size, doesn’t fit all. Don’t forget to reach out to @sachalucas_ & @s3lfuk - we love to hear from you!
2022-08-101h 01Are We Still Here?#61 - Do You Know What You Think You Know?Confidence comes through knowledge and experience, right? Yet how can we tell the difference between those who are great at shouting the loudest Vs those who actually know their stuff? When you feel confident enough in something like fitness, does that mean you’re done learning? This week JESS & Sacha dive into the Dunning-Kruger effect, and talk all about how confidence, doesn’t necessarily mean competence. As always, head over to socials and let us know your thoughts.
2022-08-0350 minAre We Still Here?#60 - Cardio for a LifetimeDon’t get the ick, this podcast ep is worth hanging around for. When you think cardio, you may think uncomfortable, sweaty, lungs are about the burst activity. But it’s a bit from the truth. The benefits of cardio are for our cardiovascular health: think the heart, blood vessels and blood. And although that means the body is going to be working, it might look a little different to you first think. This week Sacha and Jess cover the benefits of sustainable aerobic activity (diving deeper on episode 59) and why whatever the goal, it’s not one to be ignore...
2022-07-271h 09Are We Still Here?#58 - The Truth About Nutrition“The truth will set you free but at first it will piss you off.” Have you heard nutrition advice over the years, which at the time seemed to be all bells and whistles? Same. But how quickly did you come to the realisation it might have had some sketchy science or was a bit of a marketing campaign? We get it. Today’s pod is all about those bits of nutrition advice which have left a lingering bad smell. Join Sacha and Jess as they clear the air on some of biggest stinkers.
2022-07-131h 05Are We Still Here?#57 - Dealing With Goals ChangingWhat happens when your goal changes? What are some of the reasons that make our goals change? How do we manage that feeling of change whether it's either positive or negative? Join Jess & Sacha this week as they discuss getting clear on your goals and adapting as they change. As always if you’ve enjoyed this week’s podcast, please like, share and subscribe!
2022-07-061h 19Are We Still Here?#55 - Is Your Exercise Necessary & Enjoyable?If something seems necessary or enjoyable, the chances of you being consistent or sticking with it are always going to be much greater. In this week’s pod Sacha and Jess dive into what it means to enjoy exercise. Is it a feeling we’re chasing, a sense of belonging or even a way to stay accountable? What makes one thing helpful and another less so. Take a listen to this week’s episode and tell us your own thoughts over on socials.
2022-06-221h 05Are We Still Here?#54 - Making Sense of Structure & Progress in Your TrainingWhat’s the benefits to having your whole training structure planned out? How about the cons? Today Jess & Sacha discuss the thoughts behind structure and how this can impact progress. Does progress look different for each of us? Is it linear or if not, what should we expect? As always keep us posted on your thoughts!
2022-06-151h 07Are We Still Here?#53 - Am I Doing Enough?This is a question that comes up a lot. But why do we think it? Where have we got the idea from that we’re not pushing ourselves hard enough? For what reason or goal? In this week’s episode Jess & Sacha explore why we push ourselves with excessive amounts of exercise, ignore our body’s red flags, and side step the principles of recovery. Understand at what point do we experience diminishing returns and how your view around this could in fact be holding you back. If you’ve enjoyed this week’s episode, please don’t forget to like, share...
2022-06-081h 04Are We Still Here?#52 - Is Relatability Important?Jess and Sacha are back with episode 52 of the Are We Still Here podcast! It’s been a year and we’re very grateful to all of you for sticking around. The topic for today is relatability, and whether that’s important for hiring someone within the fitness industry. We believe that relatability is great when it comes to character, values and goals – but not so helpful when it comes to habits you think might need to be removed, but seem ok when you see someone else doing them. We’d love to hear your thoughts on this one, listen for the qu...
2022-06-011h 06Are We Still Here?#51 - How & Why We Strength TrainDid you know, only 5% of us are reaching the UK’s guidelines of 2 strength sessions a week? On this week’s pod, Sacha and Jess discuss the benefits, their own why and how to apply it all when you get on the gym floor. If you’ve liked this week’s episode. Don’t forget to like, share and subscribe.
2022-05-251h 02Are We Still Here?#49 - Craig Massey: When Does Healthy Striving Stop?This week Sacha and Jess are joined by special guest and fellow coach, Craig Massey @craigmasseycoach. Craig (Mass) has been a coach in the industry for over a decade and heads up Opex Manchester. Expect conversation around motivation, discipline and admiration. What are we striving for with our health and fitness? But more importantly, who are we doing it for? If you’ve liked this week’s podcast, please share and subscribe!
2022-05-111h 19Are We Still Here?#48 - Finding Body AutonomyFrom Kim Kardashian’s Met Gala health faux pas, to sharing our own health extremes, Sacha and Jess delve into what it means to find true body autonomy. What does feeling in tune with your own body look like, and how can we find ways to help our own understanding of how to get there. Don’t forget to share, like and subscribe!
2022-05-041h 10Are We Still Here?#47 - Self-Image & Seeking ValidationHow we see, feel and think about ourselves matters. But how often do we check in with our actions and intentions? Explore this week’s episode where Sacha and Jess discuss everything from Susan Boyle’s first audition to the feeling of belonging in your workout class.
2022-04-271h 14Are We Still Here?#46 - Dissecting Fitness ContentFitness magazines or content as a whole can be confusing. “Do this, but don’t do that.” So this week Sacha & Jess dive deep into Women’s Health magazine and call out, offer our take on, and dissect some of the content. If you’re enjoying this pod, please head over to socials and let us know what you think by sharing the wealth. Spreading the word helps the pod grow, big love!
2022-04-201h 16Are We Still Here?#44 - How to Get StrongA lot of people want to “get strong” but few know where to start. Like anything with your fitness, there are systems to help you grow. Sacha and Jess cover why progressions in the strength are important but also how you might go about to your own differently.
2022-04-061h 07Are We Still Here?#43 - Training For True FitnessTraining for a 5k, 10k, or even a marathon – is a lot harder than you think. On this episode we talk about how important setting intentions are when it comes to goals that are going to be a little more challenging. Jess takes us through her experience training a lot differently for the Manchester Marathon this Sunday, and Sacha goes through her why’s behind Jess’s programming, and why, when training for an event, some sacrifices are needed.
2022-03-3052 minAre We Still Here?#42 - Your Expectations vs RealityIs your own expectation of what you can achieve holding you back? Whether that’s putting too much pressure on, or in some instances too little? In this pod, Sacha and Jess explore some of the caveats, what that means for overall health, and how you can start to action in your own life too.
2022-03-231h 00Are We Still Here?#41 - Would You Still Exercise If…This week Sacha and Jess put it to the vote. Would you still exercise if it had no impact on weight or aesthetics? Would you still do what you do with your health and fitness if you could tell no one about it? Let us know your thoughts on this weeks pod!
2022-03-1656 minAre We Still Here?#37 - One Size Doesn’t Fit AllWhat do PDFs, ebooks, programmes bought online all have in common? They’re not individual to you. This week Sacha & Jess explore the benefits and downfalls of them as well as their own client examples and how their programmes hugely differ.
2022-02-161h 06Are We Still Here?#36 - There’s More to Life Than DietingBeing stuck on the hamster wheel forever dieting, or constantly feeling the need to be smaller is detrimental to not only our physical, but mental well-being too. This week Sacha and Jess unpack what else is important, why the healthcare system doesn’t make it easy to escape the wheel and some points to get you thinking differently. Drop us your thoughts over on socials. P.s we’re after a new logo and jingle, could you be the person to help create something new for the AWSH podcast? Drop us a DM @sachalucas_ @s3lfuk
2022-02-091h 05Are We Still Here?#35 - Hard Work: Action, Avoidance & OutcomeThis week Sacha and Jess dive into “hard work.” Although it can be subjective why do we sometimes take action, and other times shy away? Is it always down to the outcome or is there something bigger at play? Tune in this week to find out more. Don’t forget to share & spread the wealth. {Post mentioned on IG: https://bit.ly/35IZT7D }
2022-02-021h 00Are We Still Here?#34 - Pt. 2 - Reaching Your Potential: Training & LifestyleBack for part 2 and this week Sacha & Jess are chatting training and lifestyle. What does an optimal week of training look like? How do you get the perfect balance with work, stress and social life? Covered in this week’s episode and more. Don’t forget to hit subscribe and share!
2022-01-261h 17Are We Still Here?#33 - Pt 1. Reaching Your Potential: NutritionWhat does reaching your full potential and how do you reach it? Sacha & Jess go deep this week, covering everything from optimising your diet to leaning into new skills. If you’re enjoying the pod please don’t forget to subscribe and share to your socials. It really does help spread the word. {Book mentioned: https://amzn.to/3GJvvYt }
2022-01-1959 minAre We Still Here?#32 - K.I.S.S (Keep It Simple Stupid)We have a habit of over complicating the simple. This week Sacha and Jess address, do we all really have the same 24hours in a day and if so, why do is it easier for some of us than others. Why the way you talk to yourself and staying curious matters.
2022-01-121h 09Are We Still Here?#30 - Avoiding the New Year WaffleIt’s that time of the week where Sacha and Jess go deep on the post Christmas and New Year waffle. What really counts as you set yourself up for 2022. Don’t forget to tag us if you listen @s3lfuk & @sachalucas_
2021-12-291h 19Are We Still Here?#29 - End of Year ReflectionThis week Sacha and Jess talk about the last 12 months. What went well, what’s useful to focus on for the year ahead, and where time, attention and energy were best spent. You can join in with us on your own end of year reflection by heading over to our Instagram and grabbing your own templates from our stories/highlights. Find us @sachalucas_ & @s3lfuk
2021-12-221h 21Are We Still Here?#27 - Fear of Failure & Lessons LearntRecorded in person, this week Sacha and Jess discuss their biggest failures, what they’ve learnt and if they’d do anything differently. You can catch this episode on YouTube too! https://youtu.be/4L7cHll1p_Q
2021-12-081h 10Are We Still Here?#26 - Christmas & Cracking OnIt’s that time of the year where, for some, the thought of Christmas and our health fills us with dread. So this week Sacha and Jess are here to zoom out, provide some clarity as well as help you think laterally when it comes to the festive period. With plenty of sprout talk, finding a routine that works for you and avoiding the f*** it mentality, this one’s not to be missed.
2021-12-011h 10Are We Still Here?#25 - Quotes That Changed Our LivesA bit of a deep title this week, yet Sacha and Jess are back to reflect on quotes that hit them right in the feels over the course of their lives. From ones which have impacted their coaching, fitness or just general life, there are tons of inspirational truth bombs to be had in this week’s pod. We’d love to hear yours so don’t forget to tag and share over on Instagram.
2021-11-241h 06Are We Still Here?#24 - Coaches Ask CoachesThis week Sacha & Jess answer coaches questions when it comes to getting aligned on your values, serving the right clients for you, and ignoring all the choppers. Got a question for us? Send it over on socials to @sachalucas_ or @s3lfuk
2021-11-1758 minAre We Still Here?#23 - Hot Tub Time MachineThis week Sacha and Jess discuss what they’d do if they could go back in time. As a coach and as someone starting out with their health and fitness. Whether it’s avoiding the latest trend like the plague or removing some of our biases, this one’s a goodie not to be missed. Jump on socials and share yours with us too.
2021-11-1058 minAre We Still Here?#22 - What You Should Know About Common GoalsFat loss, training for aesthetics and moving for health. What do they all have in common? These are three of the common goals Sacha and Jess hear as coaches in the fitness industry, and how we deal with them looks a lot different. Tune into this week’s podcast for the coaches take on common goals and their approach to achieving them.
2021-11-0356 minAre We Still Here?#21 - What Does Fitness Mean To You?Sacha and Jess reflect on their own journey with fitness over the last decade. Covering how using fitness as your identity can be a risky game and why X week challenge timeframes come with their risks. Tune in, subscribe and share!
2021-10-2755 minAre We Still Here?#20 - Coaching, Client Types & Booty BandsThis week Sacha and Jess talk about the difference between personal training and coaching, how to know which ones for you and the types of clients they see often. You’ll also hear about why booty bands ain’t all that, how to get better at questioning what’s right for your fitness and is there ever a right time to do thing in extremes. If you liked this week’s podcast, don’t forget to share and subscribe!
2021-10-2059 minAre We Still Here?#19 - Failure, Commitment & WatermelonEver wondered how best to serve watermelon? Yeah we didn’t think so. But this weeks podcast is a good old chat from coaches Sacha and Jess as they talk around commitment for 8 week changes, the fear of failing and investing in the process ain’t easy, but definitely worth it.
2021-10-131h 03Are We Still Here?#18 - What’s On Our Dream Menu?Inspired by the “Off Menu” podcast, Sacha & Jess dive into their dream menu this week. Covering overcoming relationships with food, answering your questions and why Sacha keeps her. chocolate in the freezer, it’s a goodie. Bon appétit!
2021-10-061h 02Are We Still Here?#17 - Why Fitness & Finances MatterThis week Sacha and Jess talk about systems and how when applied consistently can grow your muscles, improve your health and your bank balance. There’s no magic solution here, yet if you’re looking for clarity to schedule your priorities better, you won’t want to miss the chat this week.
2021-09-291h 01Are We Still Here?#16 - Alcohol Explained & Finding Your BalanceA bev, tipple or a nightcap. Whatever you want to call it, alcohol can be present in a lot of our lives. Join Sacha and Jess as they run through the highs and the lows that alcohol can bring, why changing your habits around it could bring dramatic changes to your health, and *disclaimer*…this podcast comes without any judgement. That might get mentioned once or twice.
2021-09-2253 minAre We Still Here?#15 - Female Health: Periods & Menopause ChatThis week Sacha and Jess are talking about something 50% of the population can relate to, female health. Delve deep on why during ovulation you feel like Beyoncé. Why dieting at certain points of your cycle can feel hard, and why as women we need to stop feeling embarrassed by our bodies. [Lara Biden: Menopause Graph] https://larabriden.com/what-estrogen-does-perimenopause-how-progesterone-can-help/ [Joe Rogan: Carole Hooven - The Story of Testosterone] https://open.spotify.com/episode/6aMsWsbPNlnipKF5w48fp2?si=U-9JYHu1RR-3_IHJexkxaQ&dl_branch=1
2021-09-151h 00Are We Still Here?#14 - Q&A - Faster Running, Flatulence & Favourite HacksYou’ve asked everything and anything this week. Join Sacha and Jess as they answer questions like ‘what should a PT look like?’ What is 80/20 running? And what’s more awkward, letting one rip or crying over a deadlift at the gym.
2021-09-081h 08Are We Still Here?#13 - Myth Busting: AM vs PM Workouts & Should Women Train The Same As MenBack with myth busting part two, Sacha and Jess break down some of your questions. Do women really need to train differently to men? Is it really about no pain, no gain? And what really happens when you miss a few training sessions? We cover it all. Have any questions for us next week? Drop us a message on Instagram and we’ll answer. No filter.
2021-09-0146 minAre We Still Here?#12 - Myth Busting: Carbs Ain’t Bad & Cardio Shouldn’t Make You Sad + Many MoreHow many times have you heard “I’m cutting out carbs” across the office. How long have you believed that if cardio isn’t hard, you’re not working hard enough? And for goodness sake what about the old favourite “I don’t want to get bulky lifting weights.” This week Sacha and Jess debunk the lot. Want one of your myths shedding some light on? Head over to Jess @s3lfuk or Sacha’s @sachalucas_ Instagram and drop us a message. We’d love to hear from you.
2021-08-251h 08Are We Still Here?#11 - Sacha’s Mum Talks LongevitySacha’s mum has got it going on. For real. This week Sacha and Jess are joined by a special guest who’s been mentioned on the podcast a few times before. Fai Lucas joins us to talk about fitness over her years as a coach, training for longevity and an occasional roast of Sacha’s teenage years. You won’t want to miss it.
2021-08-181h 24Are We Still Here?#10 - Goals, Your Why & Working BackwardsWe ain’t saying you need to be a goal digger, but when it comes to your health and fitness, having a plan helps. Tune in as Sacha and Jess discuss more about why having a goal is important, how you need to get clear on yours and why working backwards is often the best place to start.
2021-08-1149 minAre We Still Here?#9 - Time, Priorities and Being RealisticTIME. It’s a big one. This week Sacha and Jess talk about why managing yours, aligning your priorities and being realistic with what you can do is key to optimal health. There are no shortcuts, but this episode breaks it down to save you some time.
2021-08-0453 minAre We Still Here?#8 - Stress Buckets & Sleep RoutinesSacha and Jess jump into the depths of sleep and stress. From knowing your triggers, to controlling your controllables, this week podcast is filled with nuggets for you to take away.
2021-07-281h 00Are We Still Here?#7 - Mindset 2, Boobs & Body PositivitySocial situations and body positivity. The world is full to the brim with both at the moment. So what do Sacha, Jess and a whole lot of boob talk got to do with it? Tune into this weeks episode.
2021-07-2147 minAre We Still Here?#6 - Mindset & “All or Nothing”Ever find yourself saying you’ll never get somewhere with your health and fitness because you’re too “all-or-nothing” or find yourself doubting your ability? In this week’s pod Sacha and Jess cover all things mindset.
2021-07-1458 minAre We Still Here?#5 - Training Vs ExerciseThere’s a difference between exercise and training. This week Sacha and Jess break down each, explain why training is like brushing your teeth and how banded workouts aren’t what you think they are. Drop us a review or share with someone who you think would like this one.
2021-07-0753 minAre We Still Here?#4 - Nutrition 2 & The Domino EffectBack with a bang for part 2 on Nutrition, this week Sacha and Jess talk more about the impacts of diet and training, the domino effect and why you need to become a detective with your health. Don’t forget to subscribe!
2021-06-3053 minAre We Still Here?#3 - Nutrition & Common SenseIn this week’s episode Sacha and Jess talk about the common sense side of nutrition. Covering the Kardashians and body image, to taking responsibility and talking about what nutrition is all about. There to help us look, feel and perform at our best. Stay tuned for next week and part 2 on nutrition and training.
2021-06-2356 minAre We Still Here?#2 - Environment, Your Identity & Fun SpongesSacha and Jess are back to talk about why your morning commute is more important than you think, why you’re not a fun sponge for wanting to change your identity for your health, and why five guys can get ‘deleted’ if it really needs to be.
2021-06-1657 minAre We Still Here?#1 - The PilotWelcome to the first episode of “Are We Still Here?” the no nonsense approach to fitness. This week coaches Sacha and Jess introduce themselves, the podcast and provide insight into their take on the world of health and fitness.
2021-06-0938 min