Are We Still Here?

What’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,...

This 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!

Sacha 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.

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 u...

This week, Sacha’s mum, Fai Lucas, joins the AWSH podcast to talk about breaking the generational cycle, diet/exercise trends and weight based biased. Coaching in the fitness industry for over 15 years, Fai shares some of her thoughts, wisdom and observations over her coaching career. Take a listen to this week’s pod and let us know where you’re listening by tagging us on socials @s3lfuk & @sachal...

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...

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 d...

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...

Back 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 i...

Sacha & 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...

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 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 a...

As 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 whe...

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.

This week’s pod was put to you, our wonderful audience, as you fired over some questions you wanted answering. What’s the highs and lows of our coaching experience so far? How do I become less reliant of tracking my food? And what’s new in resistance training we should consider in training? Tune into these week’s pod for this, and many other wonderful questions you sent in. Keep us posted on where...

Whether 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 way...

This 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?]

Whether it’s training at a high intensity class in a city or starting out exercising at your local park at a bootcamp, this week’s episode discusses some of the positives and negatives of group training. How do we separate the feeling of belonging and fitting in? How do we know if it’s helping or hindering as we move towards our goals? Ultimately, what’s best for you? As always if you’ve found thi...

Following 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.

From 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.

We’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 whe...

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 podc...

There 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

What do money, fashion and fitness all have in common? They are all decisions based on needs, impulse, instant gratification, or feeling vulnerable. Although we might not be able to stop these feelings, we can become more aware of them, tapping into why they make us feel a certain way, what needs are asking to be met and how we can better go about addressing them. If you’ve enjoyed this week’s pod...

As 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.