Small Gains: The Inclusive Strength and Running Podcast

What happens when you’re out of that Newbie gains phase and you stop getting PBs every week in the gym or at park run?Once we are out of that phase, our rate of progress can slow down, but that isn’t a bad thing. A lot of people get disheartened and give up at this point, but I want to talk about why this isn’t by any means a negative, and why it’s so important to set the right expectations for the outcome of your training sessions when you’re a couple of years in with your consistency. 00:54 The Reality of Training Progress09:57 Understanding Newbie Gains14:40 The Non-Athlete Reality18:46 The Importance of Good Programming23:13 What Progress ACTUALLY Looks Like24:29 Markers of Progress Beyond PRsIf you’d like 50% off your first month of Superhuman use the code ‘SMALLGAINS’ when you sign up at https://www.fuzzcultureclub.com/superhuman Find me on instagram https://www.instagram.com/lucinda_fuzzcultureclubPS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️Workout Subscription App: https://www.fuzzcultureclub.com/superhuman Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious 121 Coaching: https://www.fuzzcultureclub.com/workwithme

I had a funny old time at Hyrox last week washing out my first attempt at the Pro Category. I’d had a lot of stress on and this resulted in a very disregulated and strange race experience and I thought this would be a fun one to chat through to give you an insight into how mental health can really impact our training and performance. Love you!00:21 Hyrox Pro Race Debrief02:00 What is Hyrox?03:54 Race Format and Experience06:11 Impact of Stress on Performance09:22 Race Day Challenges and Reflections20:29 Sensory Issues and Final Thoughts24:16 Future PlansIf you’d like 50% off your first month of Superhuman use the code ‘SMALLGAINS’ when you sign up at https://www.fuzzcultureclub.com/superhuman Find me on instagram https://www.instagram.com/lucinda_fuzzcultureclubPS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️Workout Subscription App: https://www.fuzzcultureclub.com/superhuman Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious 121 Coaching: https://www.fuzzcultureclub.com/workwithme

Happy new year small gains family! We are back and chatting about mindset shifts and anecdotes to help us stop procrastinating, improve our consistency in our workouts this year, and take action even when our motivation is fleeting and we are struggling with HOW and WHERE to even start. I hope you enjoy this one, be sure to let me know if any of the 3 prompts I shared help. If you’d like 50% off your first month of Superhuman use the code ‘SMALLGAINS’ when you sign up at https://www.fuzzcultureclub.com/superhuman Find me on instagram herePS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️Workout Subscription App: https://www.fuzzcultureclub.com/superhuman Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious 121 Coaching: https://www.fuzzcultureclub.com/workwithme

Hey team! Little end-of-year wrap-up from me today. We spoke about how the pressure to go BIG on those New Year’s goals can actually get in our own way, and how important bringing some softness and kindness to your goal-setting process can be, without stopping yourself from dreaming big or taking a big swing at something that you're really gassed up against.Happy New Year, Small Gains Family, and a big thank you for all the support this year!Love you! Find me on instagram herePS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️Workout Subscription App: https://www.fuzzcultureclub.com/superhuman Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious 121 Coaching: https://www.fuzzcultureclub.com/workwithme01:06 Setting Realistic Goals for the New Year03:14 Embracing Softness and Self-Care04:36 Achievements and Personal Growth08:29 Looking Ahead to 202612:59 Gratitude and Community Appreciation

Is your smartwatch actually helping? Or is it actually negatively impacting your sleep, stress training and recovery and maybe you haven't realised that part yet?This week we’re talking data obsession, the all-consuming sleep score, comparison traps and why your watch will never know your body better than you do.Let’s bring some soul, intuition and common sense back into our training tech.00:44 Evolution and Data Overwhelm02:21 The Downside of Over-Reliance on Data06:40 The Nasty Comparison Trap10:15 What do my clients think about their smart tech?16:21 The Dark Side of Fitness Trackers18:37 Are they actually accurate?22:57 Tips for not letting the data dictate your decisions...Find me on instagram herePS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️Workout Subscription App: Superhuman - The LGBTQIA+ & Neurodivergent Informed Workout App For All Abilities — Fuzz Culture ClubRun & Lift Ongoing Training Program: Fast & Ferocious - The all-in-one program for getting stronger, faster, and more consistent—without the guesswork. — Fuzz Culture Club121 Coaching: Online Coaching and Workout Programs — Fuzz Culture Club

To Winter Arc or not to Winter Arc?To Blanket Goblin or not Blanket Goblin?Today’s chat is all about approaching winter when it comes to training, and allowing yourself to embrace the cosy season when you struggle with the change in seasons or find you’re affected by Seasonal Affective Disorder more at this time of year. We shouldn’t let our environment change get in the way of our enjoyment of training, but we also shouldn’t put pressure on ourselves to overtrain or go ‘dark mode’ for winter. Let me know your thoughts!If you want to apply for testing my new Superhuman program. DM me here.Find me on instagram herePS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️Workout Subscription App: https://www.fuzzcultureclub.com/superhumanRun & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious121 Coaching: https://www.fuzzcultureclub.com/workwithme

Today I have my coach Tom Smith on to chat about Low Volume training. Low volume is getting thrown around a lot, but it can be very different for everyone depending on training age and time availability. We speak about balance, recovery, session frequency, the minimal effective dose to make progress, and considerations for hybrid training. I also thought it would be cool for you guys to hear from the person that is a mentor to me, as a coach and a leisurely athlete. I hope you dig it! 05:12 Individual Differences, Misconceptions and Personal Experiences with Low Volume13:02 Balancing and Recovery17:34 Stress and Training Adaptations30:49 Training for Emotional Regulation and Mental Health40:00 Effective Training Intensity and EffortFind me on instagram hereFind Tom on instagram here.PS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️Workout Subscription App: https://www.fuzzcultureclub.com/superhuman Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious 121 Coaching: https://www.fuzzcultureclub.com/workwithme

The time reality check… we do not have a lot of it at all.Last year I hit a bit of a wall in August. I felt like I was doing everything right but I still just felt like I was on a constant hamster wheel with work, life, socialising and I felt like I was missing out on a lot.I sat myself down and spent 30 minutes mapping out all the things I was trying to fit into my week, including travel time, transition time and all those little tiny life admin things that stack up… and what I realised was that I was trying to fit in FAR more than I actually had time for, which meant things like my sleep, social life and down time was all taking the hit.I’ve spent the last year changing my working life, being more realistic on what I can take on and achieve in a week, and things are slowly starting to shift.As someone with ADHD, time blindness is something I struggle with, so this practice really really helped me get my life together a little more from a time management perspective.This is something that has also resonated a lot with the folk that I coach, so I decided to make a free resource so you can use the very same exercise that gave me a time reality check, to give you the space to do the same if you’re currently struggling with your time availability for the basics like workouts, a grocery shop, chill time, social time outside of work.I really hope it helps, and. Let me know your thoughts after you listen!Time Reality Check Map: https://is.gd/a5YUY7Find me on instagram herePS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️Workout Subscription App: https://www.fuzzcultureclub.com/superhumanRun & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious121 Coaching: https://www.fuzzcultureclub.com/workwithme00:13 My Reality Check & My Personal Struggles With Time Management05:12 The time we actually have available12:12 The Impact of Time Blindness13:36 How do we get that time back?16:32 The trade off's we often don't want to make...17:53 Reality Check: Prioritising What Matters20:19 Practical Solutions

Oh bloody hell where I do even start. Joe Wicks decided to make a ‘killer protein bar’ to raise awareness of Ultra Processed Foods but instead he just instilled fear and misinformation into the general population of the UK. Are we surprised? Probs not. Another millionaire with a huge platform - not considering their direct impact on society. I got my bestie Sophia Harris, from Apollo Nutrition, on the pod to myth bust, chat about Ultra Processed Foods (UPFs) and speak about the nuance this campaign actually needed. Find me on instagram hereFind Sophia on instagram here. PS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️Workout Subscription App: https://www.fuzzcultureclub.com/superhuman Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious 121 Coaching: https://www.fuzzcultureclub.com/workwithme02:53 Killer Protein Bars Controversy06:33 Joe Wicks' Intentions, Qualifications and Impact09:12 Ultra Processed Foods and Health Risks17:10 Why The Killer Campaign Is Trash19:53 The Nandos Dilemma20:12 Food Poverty and Privilege23:05 The Protein Bar Debate27:06 Understanding Ultra Processed Foods32:31 The Impact of Food Accessibility

Welcome back gang. In part two of this yap with Craig from Good Time Running Club and Up & Running, Edinburgh. We dive into the costs of running shoes, the importance of shoe fits, the benefits of shoe rotations, and whether carbon plated shoes are worth the investment.Craig also shares insights on common running shoe myths, tips for runners in larger bodies, and how to assess if a shoe needs replacement. Tune in to learn all about picking the right running shoe for your needs and budget!00:32 Hype Brands vs Shoe Pricing06:08 Determining the Right Fit and Size07:02 The Importance of Shoe Width11:08 Shoe Rotation: Is It Necessary?13:48 Choosing the Right Shoes for Different Runs20:31 To Carbon Plate or not to Carbon Plate?27:12 Common Myths-BustedFind me on instagram hereFind Good Time Running Club here.PS: If you want to improve your strength and running in an inclusive online community, check out my coaching options below.Workout Subscription App: https://www.fuzzcultureclub.com/superhuman Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious 121 Coaching: https://www.fuzzcultureclub.com/workwithme

All About Running Shoes - no rubbish or fluff or sponsors. Just honest advice and yapping!In this episode, we delve into the world of running shoes with Craig, an expert from Good Time Running Club and Up & Running store in Edinburgh. We discuss the nuances of choosing the right running shoe, including understanding gait analysis, selecting the proper size, and differentiating between road and trail shoes.Craig shares insights on shoe rotations, the impact of carbon plates, and busts common myths about running shoes.This episode will help you finally make an informed decision about your footwear. Lovely stuff.03:39 Good Time Running Club05:52 Building a Welcoming Community07:26 Basics of Choosing a Running Shoe14:27 What is Gait Analysis and why is it Important?24:57 How Much Should you Budget for Running Shoes?Find me on instagram hereFind Good Time Running Club here.PS: If you want to improve your strength and running in an inclusive online community, check out my coaching options below.Workout Subscription App: https://www.fuzzcultureclub.com/superhuman Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious 121 Coaching: https://www.fuzzcultureclub.com/workwithme

Small Gains fam we are back!I've been on a little Small Gains hiatus, but I'm back with lots to share.August was wild with our first in-person Fuzz Culture Club lifting event. It was an emotional, joyful experience with clients from across the globe uniting and smashing their lifting goals.I've also been battling a nasty bout of tonsillitis, and it's thrown a wrench in my half marathon and deadlift competition training, but we are locking in! In this episode, I delve into sensible hunkering down to catch up on training without overdoing it.Join me as I talk about maintaining my wellness basics and gearing up for my upcoming race and comp, and learn about what NOT to do when a period of illness has meant you haven’t trained as much as you would have wanted to. 01:19 Fuzz Culture Club Lifting Event Recap07:50 Dealing with Illness and Setbacks10:11 Preparing for Upcoming Competitions14:31 The Anti-Panic Approach to Training19:33 Sensible Hunkering Down Apply for Fast & Ferocious: https://www.fuzzcultureclub.com/fastandferocious Find me on instagram herePS: If you want to improve your strength and running in an inclusive online community, check out my coaching options below.Workout Subscription App: https://www.fuzzcultureclub.com/superhuman Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious 121 Coaching: https://www.fuzzcultureclub.com/workwithme

In this episode, I chat with Olive (@yogawitholive) about their journey from growing up playing sports in Dubai to inclusive yoga and mixed movement.We discuss their training style, how they discovered yoga, how they strive to practice it ethically, ED recovery, overtraining, making fitness spaces more inclusive, and we even had time to rave about the new Turnstile album.Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6Find me on instagram hereFind Olive on instagram here: and at yogawitholive.comInclusive Fitness yoga practitioners to check out:@divyabala@scotteeisfat@lucybyoga@susannabarkatakiPS: If you want to improve your strength and running in an inclusive online community, check out my coaching options below.Workout Subscription App: https://www.fuzzcultureclub.com/superhumanRun & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious121 Coaching: https://www.fuzzcultureclub.com/workwithme

We’re diving deep into the world of autoregulation in training today, and I reckon it’s the missing piece that SO many folk have been searching for when it comes to consistency and longevity in their training life.In this episode, we’ll explore what autoregulation is, all the amazing benefits it brings to our training, and how we can put it into practice. We’ll also discuss the potential challenges and special considerations for folks with chronic pain, injury, disability, or neurodiversity.You’ll learn how adjusting your workout based on your physical and mental readiness can help you achieve long-term consistency and enjoyment in your fitness journey. I’ll also share some real-life examples from my clients and myself, and all the methods I use in programming to help you apply autoregulation to your training.Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6Find me on instagram here: https://www.instagram.com/lucinda_fuzzcultureclubPS: If you want to improve your strength and running in an inclusive online community, check out my coaching options below.Workout Subscription App: https://www.fuzzcultureclub.com/superhumanRun & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious121 Coaching: https://www.fuzzcultureclub.com/workwithme01:54 What izzit?03:58 Benefits of Autoregulation04:57 The Benefits Of Auto-regulating Your Training07:35 Practical Examples of Autoregulation13:55 Drawbacks and Challenges19:52 Considerations for Chronic Pain, Mental Health, Access Needs, and Neurodiversity23:54 Applying Autoregulation to Your Training28:14 Things Not To Do, and Things To Remember

The British summer has arrived, and it’s HOT and SWEATY and HUMID and HOT.Whether you’re melting in your gym warehouse, swallowing flies on your run, or trying to stuff sun cream into your one tiny pocket in your shorts — this episode is for you.I asked the FCC and Superhuman community what really grinds their gears about training in the heat and what actually helps. From cold showers and shady runs to confidence wobbles and sweaty fringe problems, it’s all here.If you’re trying to keep up your training without combusting under the flaming sky disk, this episode has got your back (and your hydration vest and SPF).Dig in, take what you need, and navigate training in hot conditions as best as you can! 👌🔗 PS: The next round of Fast & Ferocious is coming up in a couple of weeks. Apply here if you’d like to join us for the next intake: https://forms.gle/eXLUk1yt6cboFdDa6Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6Find me on instagram here: https://www.instagram.com/lucinda_fuzzcultureclub

Are you running too fast to get better?This week, we're talking about the power of easy running and how mastering your conversation pace can lead so improved endurance, recovery, and injury prevention. 🎙️ In this episode:What conversation pace actually means (and how to test it)Why easy runs are essential for aerobic fitnessHow slowing down helps you run longer, recover faster, and train consistentlyWhy beginners and returning runners should embrace the slow milesTips to make your easy runs truly easyIf you’re stuck in a cycle of running hard, burning out, or plateauing, this episode will help you shift gears… like… literally. 🔗 PS: My Hybrid Awakening beginner program is live! Use code HYBRID for 50% off your first month via the Superhuman app. Perfect for beginners that are curious to dip a toe into sustainable hybrid strength and run training: https://www.fuzzcultureclub.com/superhumanLink to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6

Being a functioning human adult is tough, especially when balancing training, wellness, nutrition, and sleep. In this episode, I get Talia back on to discuss the practical hacks we've picked up over years of training. From gym kit maintenance to running-specific tips, nutrition, and organization strategies, we share small, practical steps that reduce the barriers to entry and don’t involve plunging your face into a bowl of ice or rubbing a banana all over your body at 5am every day (unless that’s your flavour, we ain’t judging). Find Talia over at https://www.instagram.com/trainwithtaliaa/ PS: Sign up for the next round of Fast & Ferocious my hybrid lift and run program here: https://www.fuzzcultureclub.com/fastandferocious Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6 05:35 Gym Kit Essentials16:38 Training Specific Tips & Tricks22:50 ADHD Tax We Go Again26:02 Nutrition & Supplements30:31 Organising Your Food36:08 Morning Routine & Getting TF Up

This week is part two of the big debrief on my journey from injury to marathon. I delve into navigating work, personal life, and the time commitment. I discuss the mistakes I made, what I did well, race day experience, and unexpected learnings. Balancing dual careers with training, managing ADHD, setting boundaries, and understanding the importance of rest. Join me for a real look into the marathon training process of a human that never felt like their body was ‘made’ to run. PS: Sign up for the next round of Fast & Ferocious my hybrid lift and run program here: https://www.fuzzcultureclub.com/fastandferocious Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6 02:14 Time Commitment and Training Load04:24 Perks Of The Job06:03 Struggles and Challenges10:57 Every Mistake I Made17:00 What I Actually Did Well21:59 Tapering and Race Day32:25 Unexpected Learnings36:38 Future Goals

In this episode, I walk you through having 4 separate unrelated injuries and building up to completing a full marathon within a 14 month timeline. Despite not ever being a ‘natural’ runner, I completed Manchester Marathon running continuously and pain free, which felt like a huge triumph after months of set backs and bad luck. I discuss how my coach and myself worked together to adapt my training to my body’s needs, the importance of recovery, and the reality of marathon training not always being glamorous. This episode gives you an honest insight into how tough getting back to running after injury can be, and the value of incremental progress along the way. Tune in next week for part two! PS: Sign up for the next round of Fast & Ferocious my hybrid lift and run program here: https://www.fuzzcultureclub.com/fastandferociousLink to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru602:33 The Reality of Running03:21 Welcome To The Big Debrief06:27 Achilles Overuse Injury - 100% My Fault07:28 Broken Ankle - I Don't THINK it was my fault?10:18 The Freak Calf Crush Injury - Defo My Clumsy Fault14:07 The Marathon Training Block FINALLY Begins14:52 Training Duration and Initial Considerations18:13 Format & Frequency Of Training20:02 Adjusting Training When Life Got Heavy20:57 Dealing with Shin Splints & Dual Career Life22:31 The Chaos of Weeks 10-1831:35 Reflecting on the Last 20 Weeks

In this episode, I share my lifelong struggles with sleep and how they impacted my life, especially as a touring musician. We dive into how prioritising sleep can improve our overall health and recovery, and I give you a bunch of my best tips for setting sleep routines and keeping them simple without compromising your social life. If you're struggling with sleep, to get enough of it, or to regulate it. This is your one. 15 minutes that will transform your sleep habits and overall well-being? Yes sir! Sleep prompts I give you in this episode: What time do you get in bed? What time do you actually FALL asleep? What time does your first alarm go off? What time does that mean you need to fall asleep? What time does that mean you need to be in bed by? What time does that mean you need to start winding down by? What time does that mean you need to have finished your last meal and any life admin things by? PS: Sign up for the next round of Fast & Ferocious my hybrid lift and run program here: https://www.fuzzcultureclub.com/fastandferocious Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6 00:10 My Own Sleep Challenges02:32 Understanding Sleep Hygiene04:36 Why we just need to get to bed earlier...10:34 How Sleep Affects Recovery From Our Training12:42 Final Tips