1% Happier & Healthier

The Science of Stepping Outside: How Nature Restores Calm & Focus The secrets of forest bathing revealed. Guest:  Susanne Meis (Forest Bathing / Shinrin-yoku guide; leads the guide team at Kew Gardens) Episode Summary: What if the fastest way to feel calmer, clearer and more energised was… free and right outside your door? This week, Sally and Anne are joined by Suzanne, a forest bathing...

After Dry January — What Next? Dry January isn’t the finish line. It’s feedback. In this final episode, we explore what to do with everything you’ve noticed, learned and felt over the past month — without rules, pressure, or “shoulds.” This is about turning awareness into self-trust, and making choices that support the life you actually want to live. Not perfectly. Just gently. Just honestly. In t...

Menopause & Alcohol: What’s Really Going On? If alcohol has started to feel “different” in midlife — you’re not imagining it. During perimenopause and menopause, hormonal changes genuinely alter how your body and brain respond to alcohol. What once felt relaxing can begin to feel draining, anxiety-provoking, and emotionally costly. This episode gently explains why — and what many women notice...

What Happens When You Stop Drinking? Most people quit before the good bit kicks in. In this episode, we explore what actually starts to change when alcohol is removed — not dramatically, not overnight, but steadily, gently, and in ways that often surprise people. This is the quiet glow-up. The calm confidence. The mornings that begin to feel like yours again. Not perfection — progress. In this epi...

Do You Need Alcohol to Have Fun? Guess what? You probably don’t. But most of us were never given the chance to find out. Alcohol is one of the most socially normalised drugs in the world — woven into celebrations, stress relief, confidence, reward and connection. Not because we consciously chose it… but because we were taught it. In this episode, we gently question that story — without judgement,...

How to Do Dry January — But Better - Practical tips to get beyond January Dry January isn’t meant to feel like punishment. It’s meant to feel like relief. In this episode, we explore how to do Dry January in a way that actually supports your nervous system, your energy, and your real life — not just your willpower. This is about moving beyond “just get through January” and learning how to create c...

Is Alcohol the Friend You Want to Spend Time With? Alcohol is everywhere at this time of year — Christmas, celebrations, “just one more”… and Dry January looming in the background. So in the very first episode of our brand-new mini-series on alcohol, we’re having an honest, no-judgement conversation about the thing so many of us call “normal”… without ever stopping to ask if it’s actually working...

Elevate Your Energy with Leroy: Movement, Mindset & Meaning This week on 1% Happier & Healthier , Ann & Sally are joined by the incredible Leroy , one of the most joyful, grounded, and inspiring people we’ve ever met. You might recognise Leroy from The Body Coach App , where he’s been part of Joe Wicks’ team for over four years — but there’s so much more to his story. From his roots in...

How Do You Build a Life You Love… Without Burning Out? Featuring Hannah Brady, Founder of The Brady Creative In this episode, Ann and Sally sit down with  Hannah Brady  — founder of  The Brady Creative , digital brand strategist, charity advocate, fitness lover, and now:  first-time Hyrox athlete . Hannah is the definition of a woman who goes all in. She runs her own creative b...

🎙️ Does following your nose lead to your purpose? One lady with a sense of smell Ann & Sal with special guest  Karen  — Independent Perfumer In this captivating episode, Ann and Sal sit down with  Karen , an independent perfumer with an  exceptional sense of smell and an unshakable creative spirit. After leaving her former career behind, Karen followed her nose — quite...

Episode 12 Competition Day - will they make it? 🏁 Episode Overview It’s competition day ! In this final installment of the HYROX Mini Series, Ann and Sal take you through their full race-day experience — from pre-event nerves to post-finish reflections. They break down what went well, what challenged them, and the lessons they’ll carry into future HYROX events. 💪 What You’ll Hear 1️⃣ Pre-Race Pr...

🎧 Episode 11 — Hyrox Doubles: The Final Week — Taper, Teamwork & Trust It’s the final countdown to race day! In this last episode before the race, Ann & Sally reflect on their final week of training — how they’re tapering, balancing nerves with excitement, and fine-tuning their strategy for the big event. This week is all about energy management, mindset, and teamwork . 🏋️‍♀️ What We Cove...

Episode 10 Hyrox Doubles: The Rules Subtitle: 5 Rules & Tips You Need to Know Episode Summary In this bite-sized HYROX Mini Series episode, Ann and Sal break down the top 5 rules and insider tips every HYROX Doubles team needs to know — especially if you’re stepping into the arena for the first time. Whether you’re training with your best friend, partner, or teammate, knowing these rules could...

Want to know the secret to performing better in every area of life? Sleep, Strength & Success with Marc Finney In this inspiring episode, Ann and Sal sit down with  Marc Finney , founder of  Finney Training Systems  and co-founder of  Edge Athletic Performance , to talk about the three pillars that shape both performance and wellbeing —  sleep ,  strength , and&nb...

1% Happier and Healthier 100% Hyrox - The Wall Ball War – 100 Reps of Reality One throw at a time The HYROX wall balls are the final boss: 100 reps that demand strength, endurance, and mental toughness. In this episode, we share squat-to-throw mechanics, breathing patterns, and how to break the reps into manageable sets. 🏐 Perfecting your wall ball technique 🫁 Breathing and pacing under high rep...

1% Happier and Healthier 100% Hyrox - Join the Lunge Club Grab your bag HYROX sandbag lunges are a leg-burning test of single-leg strength and endurance. In this episode, Sally and Ann break down lunge mechanics, how to balance under load, and ways to improve coordination when fatigue hits. 🦵 Training tips for single-leg power and balance 🎒 Sandbag placement and posture for better control 🔥 How...

1% Happier and Healthier 100% Hyrox - Hold Tight - Farmers Carry Walking like Tom Stoltman The HYROX farmer’s carry is simple—but not easy. Two heavy kettlebells, 200 meters, and your grip strength on the line. This week, we talk grip endurance, posture control, and how to stop your body from swaying under fatigue. 💪 Best grip variations for training the farmer’s carry 🧍 How posture and core sta...

🎙️ Title: Why Willpower Isn’t Enough: The Truth About Diets and Lasting Change ✨ Subtitle: A holistic conversation with women’s health coach Nikki on emotions, somatic healing, and the 1% approach to real well-being In this episode, Sally and An sit down with Nikki, a women’s holistic health coach , who shares her personal journey and professional philosophy on achieving long-term well-being. Nik...

1% Happier and Healthier 100% Hyrox - Row, Row, Row, 1000 meters to go Row smart not hard! The 1,000 m HYROX row isn’t just about pulling harder—it’s about rhythm, breathing, and pacing. Sally and Ann dive into proper rowing form, common mistakes to avoid, and how to train your splits for the race. 🚣 Technique breakdown: legs, core, arms in sync ⌛ How to pace 1,000 m in the middle of a tough eve...

1% Happier and Healthier 100% Hyrox - Burpee Breakthrough – Jumping Past Limits Ann's favourite The HYROX burpee broad jump is infamous for spiking your heart rate and testing your mental grit over 80 meters. In this episode, we share energy-saving transitions, pacing strategies, and how to keep your jumps explosive without burning out too soon. 💥 Burpee-to-broad-jump technique explained ❤️‍🔥 Wh...

1% Happier and Healthier 100% Hyrox - The Rope Burn – Sled Pull Survival Subtitle: week 3 the art of dragging 100 kilos The HYROX sled pull is a full-body test of grip, upper-body pulling power, and grit. In this episode, Sally and Ann break down rope technique, stance, and how to use your legs—not just your arms—to survive this brutal station. We share training tips for improving grip strength, b...

The Ultimate Guide to Thriving: Living your best life with Cami Sophia At 23 Cami - The Wellness Mentor We Wish We Had Cami shares her daily habits, wellness mindset, and how she built a life she loves — at just 23. In this uplifting and energizing episode, Ann and Sally sit down with Cami, a 23-year-old podcaster, influencer, and wellness enthusiast who’s redefining what it means to live you...

1% Happier and Healthier 100% Hyrox - Pushing Limits – The Sled Push Showdown  Week 2 moving mountains (well… sleds) Last week, Sally and Ann took on their first HYROX station — the SkiErg — and discovered how deceptively tough it can be. This week, they’re moving down the course to one of the most notorious stations of all:  the sled push . At first glance, it’s “just pushing weight acr...

1% Happier and Healthier 100% Hyrox - Pulling Power - Ski Erg Secrets Unlocked Week 1 finding our rhythm This week Sally and Ann tackle their first HYROX station: the  SkiErg . At first glance it looks like a simple machine — two handles, a flywheel, and a pulling motion. But within minutes, it demands  full-body coordination, explosive power, and serious cardiovascular endurance. The Sk...

🎙 Episode 1 – The Road to Birmingham Begins Welcome to the very first episode of the  1% Happier & Healthier Podcast 100% Hyrox series — where you'll hear, Ann and Sally, taking on an extraordinary challenge. You’ll be joining us for a 12-week rollercoaster as we prepare for our very first  Hyrox  competition in Birmingham. Until Friday, we never thought we’d get tickets… but th...