Small Gains: The Inclusive Strength and Running Podcast

Part 1 of a 2 part episode on ADHD and the struggles that so many of us with it have with sleep. Today we cover the actual reasons people with ADHD struggle, what the research says and what good sleep hygiene actually looks like. Next week in Part 2 we'll be covering the different types of things we can do to help our sleep when we know our Sleep Hygiene is already in a good spot. 03:04 What sleep...

In this episode, I explore the intersection of exercise and depression. Drawing from my own experiences and research, I discuss the benefits of physical activity as a coping mechanism and treatment for depression. From analysing studies to sharing practical tips, I offer insights into overcoming barriers to exercise during low periods. Join me for a sincere exploration of mental health, self-care,...

In today's episode, I'm talking about how most of us don't have a discipline or willpower problem when it comes to consistent training. We actually just lack a few tools that will help us create those sustainable habits and put our all or nothing thinking in the bin. So allow me to introduce you to some new mates to help! 00:22 "I Just Need To Be More..." 01:59 Does training require any element of...

In today's episode, I'm talking all about patience. We delve into how patience is crucial in fitness, focusing on steady progress over quick fixes. And I throw in some wisdom from Mr. Miyagi about breaking down goals into smaller steps and trusting the process. 02:17 My Journey of Learning Patience 02:54 Why do we need to be patient with self work? 05:36 Patience with Training 07:25 Repetative Tra...

In this episode, I tackle the topic of food tracking, weighing up its pros and cons. I share personal experiences and insights to help you lovely lot understand WHY you might want to track food and HOW to do it responsibly. I debunk some myths and offer a few simple alternatives for those who prefer not to track. Whilst continuing to prioritise a healthy relationship with food, and know when to tr...

I'm back after a week of battling tennis ball-sized tonsils. But now that I'm feeling better, we’re diving into food cravings. We'll chat about those intense desires for specific foods, exploring what triggers them and how to manage them. Ever felt like you just gotta have something sweet after dinner, even when you're not really hungry? Yup, we've all been there! Today I talk about a concept call...

TW: Eating Disorders, Diets, Extreme Food Restriction Join me on a journey through my history of chronic dieting as I delve into the darkly (and slightly comical at times) world of extreme food restriction and misguided weight loss attempts I tried between the ages 7 and 27. From the 18p Tommy Soup Diet to Special K and beyond, prepare to cringe, laugh, and maybe even cry, out of pure frustration,...

Are you a morning person? Or is it just not your flavour? In todays episode I spend some time talking about approaches to getting up early to smash your mornings, even if you typically don't enjoy it, but want to start to build in an earlier wake up time in favour of prioritising yourself! Interesting in joining the February intake of Fuzz Culture Club, apply here and tell me a little bit about yo...

Today I explore why I've always struggled with self belief, and how I learned to challenge it a little more as I started to build more belief in my own capabilities. I hope you enjoy it! To apply to work with me in Fuzz Culture Club tell me about yourself here: https://forms.gle/6KB1iLx6dcmHo2JT8 00:05 Christopher WALKen Update 02:08 The Cult of Barefoot Shoes 04:16 Naturally programmed to think I...

Today we're talking all about goal setting for the new year, sustainably and efficiently. Use this simple 5 step process to plan and set out your goals for the year. A new years resolution doesn't have to be something you don't action past February, with the right support and plan it can turn into the vision you have. The substack article I wrote to go alongside this episode is here: https://fuzzc...

It's been an eventful 2023 for me personally and professionally. I've learned a lot, and I've failed a lot. So I wanted to share 10 lessons I learned in 2023. I hope this episode gets you fired up for the new year! To enquire about working with me in 2024 get in touch here: https://forms.gle/6KB1iLx6dcmHo2JT8 To fill in my free yearly review and goal setting form for your 2024 goals... go here: ht...

Today we're talking all about embracing doing things imperfectly, which is often really hard for a lot of us. But there's a reason for the imperfect-ness in that it helps us take action when a lot of the time we might try and talk ourselves out of it. Hope you did it! If you'd like to chat about joining team FCC for coaching in 2024, you can tell me a little bit about yourself here and I'll get ba...

TW: Mention of suicide, PTSD and talk of traumatic events. Today I have a chat with Kellan Bacon of Kai Ming Holistics about somatic breathwork in relation to trauma. I also tell you how I ended up fracturing my ankle and am having to wear a silly boot for 2 months. 00:03 The Story of Christopher WALKen (My Ankle Fracture) 08:23 What is Somatic Breathwork? 09:18 Why do people do it? 12:26 Is it co...

Today we're talking about navigating the holidays! Overwhelm, food relationship, training, boundaries. I give you my 5 top tips for getting through the festivities with your wellbeing in mind. If anyone would like a copy of the free webinar I speak about in this episode, you can find it here . If you would like to have a chat with me about kicking off your training and nutrition before the year is...

A good old chat with the wonderful Pennie Varvarides (they/them) about everything Hypermobility, strength and flexibility. As well as the link between Neurodiversity and Hypermobility and taking your Mum to the GP with you to advocate for you when you're in your 30s. Enjoy team! 03:06 What is Hypermobility? 05:09 Hypermobile Findings and Running Marathons 11:51 A big old knee injury 14:36 Treatmen...

How many times have you thought or said this to yourself or a mate? Today is a deep one. All about getting over those mental barriers to actually be able to do the things you say you're going to do. I hope you enjoy it! 00:33 Exciting Changes to FCC 01:28 "I know what I need to do, I just can't seem to do it" 02:51 You've Tried Everything and you feel disheartened 06:51 What is the resistance we'r...

Today we are talking about challenging that little all or nothing bug that creeps in when you miss a workout. I talk about my own experience with an all or nothing mindset, how I changed things up, and how you can do the same. 00:08 My First Ever Solo Shows are this week! 01:54 What is an all or nothing Mindset? 03:20 My Experience with My Own All Or Nothing Mindset 06:36 What made me change that...

A chat with the incredible Em Donks of NRG Fitness about their transition, testosterone, top surgery, creating a trans masc physique, masc fashion, confidence and dealing with mental negativity. I hope you all enjoy it! 01:27 The Early Years 05:33 Hockey & Coming Out 09:09 Growing Up Catholic and Family Support 11:17 How do we want to be perceived? 13:16 The First Steps in Em's transition 16:0...

Today we're talking about The Pause, one of the best little tools we have to increase the consciousness of our choices and mindfulness around every decision we make. Very exciting to bring you this one! 00:50 Being Honest about my Mental Struggles 03:22 The Power Of The Pause 04:39 Using The Pause with Food Relationship 05:45 Using The Pause with Boredom Eating 08:02 Choosing when to implement a p...

Today we are talking about having abs. Visible abdominal muscles, and if it's actually worth it, Nice short solo episode from me today. Here's what I cover: 02:26 What does having visible abs actually entail? 05:17 The Genetics Bit 05:58 The Society Bit 06:37 The cost visible abs come at... 08:16 No one talks about the restriction it takes 11:27 Gender Dysphoria 13:52 Should you pursue having visi...

Hey gang, my episode this week is for anyone that is having trouble getting started as a beginner with working out either at a gym or at home. It's also for anyone that has been out of it for a while, and is struggling to get back to it. I really hope it's helpful! 04:11 We've all got to start somewhere 07:45 Don't Overthink It 08:30 Knowing what to do 09:07 Progressive Overload 11:15 How do we de...

Today I share with you the recent talk I put together for the Apollo Nutrition Event in Leeds last weekend. It's nice to know this version of my first ever talk in the Fitness Industry will live forever... I think? Big love! 00:07 Disney Vibes 01:24 My first Industry Talk 02:26 How can we embrace fitness for our own bodies? 03:51 The Barbie Movie Speech... Yes that one. 05:42 Where society is righ...

Today Beth Robinson (@sportybethcf) joins me to chat about Intuitive Eating, Rebuilding your relationship with Exercise, and managing her mental health issues alongside training and every day life. 14:58 Beth's Journey Into Fitness + Sports 22:57 Realising your relationship with Exercise was deteriorating 31:03 Starting an Intuitive Eating Journey 39:02 Finding Body Acceptance 45:30 Keyboard Warri...

Today I run through some of the ways I talk about navigating fitness and nutrition on our own terms with my lot in FCC. 00:16 A stag do, my top surgery anniversary, a Prostap injection... and a spider 05:09 Navigate Your Fitness and Nutrition Journey on your own terms 11:54 The Mindset Of Getting Started, but this time it CAN be different 13:39 A Growth Mindset with Self Compassion 15:42 Not Compr...

I'm joined by the legend that is Reanne Francis for some chats about coming out, hybrid training, self belief and battling internal demons. Apologies for the audio quality in this episode, we had so many tech difficulties recording it, but Reanne speaks about some incredible things, so there was no way I wasn't gonna post it! 03:13 Coffee & Carbs 04:13 Hybrid Training & Hyrox 06:49 Where i...