The Exercise Engineer

Whether you're training for your first triathlon or you're a seasoned pro, this episode is packed with advice on wattage, sighting, and the mental shift required to move from "chasing a time" to "enjoying the ride" (and still achieving the time). The Bike Reccy: - Know your numbers: Understanding your wattage boundariesand optimal cadence is crucial for hilly courses to...

With only four days until race day, I get really vulnerable about the reality of Ironman training. This isn’t a highlight reel; it’s a transparent look at the exhaustion, the ugly side of endurance prep, and the final lessons learned after five months of intense training. From the surprising reality of weight gain during prep to the emotional toll of pushing your limits, I share why I'm no lon...

One week out from race day, I dive into the final discipline of the Ironman: The Run. After a lifetime of running for PB times and headspace, I reflect on the humbling reality of training for a marathon that starts after 180km of cycling. From the "syrup-leg" feeling of brick runs to the mental toll of losing speed to gain endurance, this episode is a candid look at the physical and psyc...

5 Key Lessons about learning to ride a bike for an Ironman Rent a Bike like mine: Sportcorp Australia Lesson 1: Get your bike fitted Lesson 2: Rent a bike Lesson 3: Go at your own pace Lesson 4: Don’t get FOMO Lesson 5: Carb Load ON the bike What tips have I missed? Leave a comment Thank you for listening xxx

I was interviewed today by ' Women's Running Collective '. We talk all things running, setting goals, building habits, women's biomechanics, nutrition and so much more! If you're just starting your running journey or you're striving to PB your next race, you're going to love this chat! Thank you for having me team xxx Women's Running Collective Podcast: https://open...

In this episode, Lou breaks her four-month silence to give a "no-filter" recap of her Ironman journey so far. Transitioning from a beginner to a long-distance triathlete is no joke, and while the swim might be the shortest leg of the race, it’s proving to be the biggest mental hurdle. Lou shares her ego-bruising lessons on technique, the tools she wish she’d used sooner, and the pre-pool...

The February Reset – Why Your Goals Start Now It’s late January. The "New Year, New Me" gym crowd has vanished, the kale is rotting in the fridge, and the "All or Nothing" mentality has officially kicked in. If you’ve already binned your 2026 goals, this episode is for you. Today, we’re stripping away the "January Delusion" and replacing it with biological systems that actually work. I’m deep-divi...

In this episode, Lou investigates the critical distinctions between motivation, discipline, and systems, emphasising why systems ultimately lead to success. She begins by redefining how we think about discipline, debunking the myth that it requires extreme toughness or willpower. Instead, Lou highlights the importance of creating an environment that makes the right choices easier. KEY TAKEAWAYS Di...

Today, Lou interviews Cam, a Sydney-based hybrid athlete and runner who is training for a sub-3:30 marathon at the New York City Marathon. They delve into the impact of culture on athletic performance, exploring the differences between fitness communities in Australia and the UK. Cam shares insights into his training regimen, which includes strength sessions and running, while balancing a full-tim...

In this episode, Lou shares insights from her recent six-week transformation while on holiday in Bali, where she managed to lose 3-4kg despite indulging in daily meals out. Lou emphasises the importance of sticking to basic health principles, such as prioritising sleep, hydration, and strength training, while also incorporating cardio and whole foods into the diet. KEY TAKEAWAYS Prioritise fundame...

Today, Lou gets stuck into your real-life fitness questions – from staying on track at the weekend to handling emotional eating and why fat loss can be trickier for women than men. Lou shares simple, doable strategies like calorie banking, planning your meals ahead, and treating yourself in small ways during the week so you’re not tempted to overdo it later. She also chats about her own CrossFit w...

In this week's episode, Lou dives into a Q&A format, addressing a variety of listener questions related to balancing Hyrox and marathon training, nutrition, recovery, and fat loss. She emphasises the importance of setting goals, particularly when training for both endurance and strength events. Lou also shares insights on effective training strategies, the significance of recovery, and the rol...

In this episode, Lou delves into practical strategies for maintaining fitness goals amidst the challenges of social events, holidays, and life’s unpredictability. She discusses the importance of flexibility in planning, setting realistic boundaries, and practising mindful eating. Lou also highlights the significance of tracking progress beyond the scale, reconnecting with personal motivations, and...

Today, Lou looks into the pervasive issue of self-sabotage, a challenge that many face when striving for personal goals, whether related to fitness, business, or life events. She explores the psychological mechanisms behind self-sabotage, including fear of failure, imposter syndrome, and all-or-nothing thinking. KEY TAKEAWAYS Self-sabotage occurs when individuals act against their best interests a...

In this episode, Lou dives deep into the world of coaching, sharing personal insights from both a coach's and a client's perspective. With a focus on the benefits and potential drawbacks of coaching, the discussion covers essential topics such as accountability, expert guidance, and the importance of personalisation in training programs. Lou emphasises that coaching is not a magical solution but r...

In this episode, Lou is joined by Dan Barratt, an accomplished runner and coach, to discuss strategies for achieving a sub-20 minute 5K. Dan shares his journey from a background in boxing and rugby to becoming a competitive marathon runner, including his experiences during the COVID running boom and his impressive achievements in marathons, Hyrox and ultra races.  KEY TAKEAWAYS To improve performa...

In this episode, Lou shares a personal reset approach to fat loss, detailing a plan to lose 4kg in 4 weeks by refining daily habits. While the goal is not strictly to lose that amount, she focuses on practical strategies for those feeling stuck in unhealthy routines. Lou explains the science behind calories, energy expenditure, and the importance of creating a calorie deficit for fat loss.  KEY TA...

Lou shares an exhilarating recap of her recent marathon experience, achieving a remarkable time of 3 hours and 25 minutes. She looks into the intricacies of her taper week, discussing training adjustments, carb-loading strategies, and race day preparations. Lou also reflects on her choice to run without headphones, the effectiveness of a negative split strategy, and the importance of proper fuelli...

In this episode, Lou dives deep into the common struggle of persistent hunger and cravings that many face, especially when it comes to snacking. She explores the science behind hunger, focusing on the roles of hormones like ghrelin and leptin, and how factors such as sleep, stress, and diet can influence our appetite. Lou provides actionable strategies to help listeners understand their hunger cue...

In this episode, Lou takes listeners through an in-depth look at her marathon training block as she approaches race day in just two weeks. She shares insights on her training journey over the past 12 weeks, including weekly mileage increases, key workouts, and the importance of fueling strategies. Lou discusses the challenges of balancing marathon training with hyrox conditioning, emphasising the...

Today, Lou investigates the essential topic of nutrition for optimal performance, recovery, and results, addressing long-standing listener requests. With a focus on fueling the body effectively, she covers the importance of carbohydrates, protein, and healthy fats, along with hydration tips and practical meal strategies for pre- and post-workout.  KEY TAKEAWAYS Carbohydrates are essential for peak...

In this episode, Lou dives deep into the world of half marathons, sharing insights on training, fueling, and race day preparation. Drawing from a recent experience at the Nike After Dark half marathon in Sydney, Lou covers essential topics such as the importance of zone 2 training for building aerobic capacity, the role of tempo runs and interval training in improving performance, and the critical...

In this episode, Lou dives into a Q&A format, primarily focusing on Hyrox training and nutrition. After sharing personal experiences from participating in the Turf Games, including insights on strength and endurance workouts, Lou addresses various listener questions. Topics covered include the differences between singles and doubles in Hyrox, effective training strategies for those without gym...

In this episode, Lou dives into a comprehensive Q&A session, addressing a wide range of topics related to fat loss, muscle building, nutrition, and sustainable healthy habits. She begins with an exploration of why quick-fix diets often fail and the importance of adopting manageable lifestyle changes for lasting weight loss. Lou emphasises the significance of mindset in achieving sustainable re...

Lou returns to the podcast after a six-month hiatus to share a comprehensive life update and outline ambitious goals for 2025. Reflecting on her recent experiences, she discusses her intense training for the Hyrox Singles Pro competition in Melbourne, detailing the challenges and triumphs she faced during the race. She also covers her journey through various Hyrox events, including mixed doubles a...