Small Gains: The Inclusive Strength and Running Podcast

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

I dive into the all-or-nothing mentality that often traps us in a vicious cycle and holds us back from making progress with our fitness and nutrition. Today I share four rules for ditching your own all or nothing monster for good so we can make steady progress with our fitness and nutrition goals. My brand new intro to Hybrid 12 Week Program is now here. Sign up and use the code ‘LETSGO’ for 50% off your first month! https://www.fuzzcultureclub.com/superhuman Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6 00:22 The Impact of Diet Culture On My Mindset to Fitness and Nutrition 02:14 Fitness Flavoured All-or-Nothing Mentality 04:32 Our Bestie: The All Or Nothing Monster 07:49 Practicing Imperfect Action 11:43 Quarter Day Mentality 15:20 Don't Scold Yourself 16:56 Seeking Help And Taking Action When You're Completely Lost

In this episode, I explore the feeling of ‘not doing enough’ in areas like fitness, nutrition, and wellbeing, often driven by social media and societal pressures. I discuss the pitfalls of comparing ourselves to others and the dangers of overwhelming ourselves with too many self-improvement activities simultaneously. We talk about how to choose what truly matters to us individually and avoid falling into the comparison and self-development traps, that cause us to think ‘Am I doing enough?’ when sometimes you already at doing PLENTY. My brand new intro to Hybrid 12 Week Program is now here. Sign up and use the code ‘LETSGO’ for 50% off your first month! https://www.fuzzcultureclub.com/superhuman Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6 00:29 The Influence of Social Media & The Pressure To Do More03:35 The Comparison Trap09:50 Avoiding the Self-Development Trap11:13 Falling Into All Or Nothing14:45 Final Thoughts: Choose Yourself

Getting your wellbeing together can feel massively overwhelming. But it doesn’t have to! In this episode, I break down the absolute bare basics you need to feel good (without turning your life upside down). And show you how to define what your own basics are. We’re talking small, doable steps that actually make a difference—no guilt, no stress, no ‘you must wake up at 5 AM’ nonsense. Whether you’re starting from scratch or just need a little reset, I’ve got you. So take a breath, hit play, and let’s get this sorted together. Apply now for my Fast and Ferocious Hybrid Lift and Run Program, where we combine strength training and running to transform you into a ferocious monster! https://www.fuzzcultureclub.com/fastandferocious Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6 03:33 What even are the basics though?08:58 Defining Our Own Self Care Basics13:34 Nutrition Essentials15:21 Movement Essentials18:48 Extra Considerations For LIFE

This week I team up with Brighton’s best looking Squat aka Talia, an inspiring queer coach and Aussie Rules Football player from Brighton. We discuss the importance of balancing training and recovery, recognising when to push through fatigue, and when to take a necessary rest. We also touch on alternative gym options and the concept of deload weeks, as well as trusting your intuition and adapting your training routine to fit your own needs and goals. Not too shabby right? Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6 Apply now for my Fast and Ferocious Hybrid Lift and Run Program, where we combine strength training and running to transform you into a ferocious monster! https://www.fuzzcultureclub.com/fastandferocious 04:02 Experiences with Fitness and ADHD07:09 Getting Into Aussie Rules Football15:07 Balancing Training and Rest21:32 Making Decisions About Training33:16 Choosing Rest Over Gym: Trusting Your Intuition34:13 Balancing Mental Health and Exercise Decisions35:09 Learning from Missed Workouts40:03 Adapting Training to Personal Needs44:27 Exploring Non-Traditional Gym Options54:02 The Importance of Deload Weeks56:42 Listening to Your Body and Mental Health01:02:46 Final Thoughts on Rest and Recovery

A bitesize episode from me today all about Progressive Overload. It's a term that get's thrown around a lot in gym culture, and we know we should be using it, but can someone just please explain it simply so we can crack on and get stronger and faster? Yes yes I can. Hope it helps! Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6 Apply now for my Fast and Ferocious Hybrid Lift and Run Program, where we combine strength training and running to transform you into a ferocious monster! https://www.fuzzcultureclub.com/fastandferocious 03:06 So what actually is progressive overload?05:39 How Does Progressive Overload Work?08:10 Applying Progressive Overload in Strength Training11:27 Applying Progressive Overload in Running and Cardio

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 ourselves in the process. Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6 Apply now for my Fast and Ferocious Hybrid Lift and Run Program, where we combine strength training and running to transform you into a ferocious monster! https://www.fuzzcultureclub.com/fastandferocious 00:59 On Being A Jerk...04:02 There's No Shame In Dreaming Big10:09 Training with Purpose On Your Terms10:52 Make A Choice In Line With Your Goals11:28 Get Real With Yourself12:11 Don't Overcommit13:24 Do The Things You Said You Would14:40 Addressing Guilt in Training15:35 Adapting Training to Life's Demands19:59 Balancing Ambition with Self-Compassion