Small Gains: The Inclusive Strength and Running Podcast

In 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 ours...

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/hot8uQmVMjjKLRru6 00:17 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...

I 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 betwe...

In 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...

In 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 N...

Today, 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....

In 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 health...

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 tr...

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...

I 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...

Hey 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...

Hey 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 sl...

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 gi...

This 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 onli...

In 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 a...

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...

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 camp...

Today 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 simplif...

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 Rain 03:55 That Was My Why 04:34 What does a 'Why' look like? 06:48 Do you know what your Why's are? 07:20 Prompts 09:49 It's Okay To...

It'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 ourse...

Today 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...

A 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 tog...

Today 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 Fitness 07:04 Intro To Pole Dancing 09:01 Weight Watchers 14:13 Noom 16:27 Corporations Praying On Vuln...

Today 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 Decisions 08:05 More Impulse Decisions 10:38 Late Diagnosed ADHD 17:09 Tre...

In 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 y...