CULTIV8

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

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/hot8uQmVMjjKLRru600:17 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 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

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 between expressing angst through emo music and finding solace in the gym. Whether you're reminiscing about your teenage emo phase or looking for motivation to hit the weights, this episode is a heartfelt chat that underscores the enduring impact of the emo culture on our fitness journeys. Enjoy! If this episode is leaving you fired up and ready to dig into some training (sound tracked by the best throwback emo of course) 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 Find James over on Insta at @finalpushfitness 02:09 Discovering Emo Music04:18 Gateway Bands and Early Influences07:10 Live Concert Experiences09:21 Emo Heartthrob Bands13:30 Parents and Music21:11 Transition to Fitness21:26 Challenges in Sports and Emo Identity33:03 Early Motivations and Habbo Hotel35:18 Navigating Early Gym Experiences37:53 Finding a Gym Buddy39:20 Music and Fitness: A Surprising Connection41:24 Emotional Regulation Through Exercise44:44 The Role of Therapy and Medication52:18 Fitness Industry Insights01:01:26 The Power of Emotional Expression01:05:34 Reflecting on the Past

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 smashing the hell out of a 73 mile ultra.If this episode is leaving you fired up and ready to dig into some training, 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/fastandferociousFind Reanne over on Insta at @reanne-builtnotborn.02:46 Overcoming Injuries05:36 Training Structure and Strength Sessions20:27 Balancing Training with Life33:16 Nutrition and Fuelling Strategies39:38 Race Day Reflections40:44 Navigating Mental and Physical Hurdles48:21 Support Crew and Pit Stops51:06 Post-Race Recovery52:59 Future Goals and Reflections1:01:48 Endurance Training Insights1:02:15 Final Thoughts and Lessons Learned

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 November 121 Online Coaching space here: https://forms.gle/6KB1iLx6dcmHo2JT8 Apply for my Fast & Ferocious hybrid run and lift program here: https://forms.gle/eXLUk1yt6cboFdDa6 Big love! x

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.If this episode inspired you and you are ready to take action, don't miss out on my Fast & Ferocious run-lift program starting on the 21st October.Early bird spots are filling up fast - sign up today for that 20% discount on the first two months. Click the link below and join before it's too late! https://forms.gle/eXLUk1yt6cboFdDa6

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 healthy, functioning body looks like and remember not to compare ourselves to unrealistic portrayals in the media. It took me a while to collate my thoughts and feelings on this, so I hope this is more of a helpful talking point, and less of a frustrated rant haha!Big love Cultivate fam! xTo join the waiting list about my next 121 coaching intake, apply here: https://forms.gle/6KB1iLx6dcmHo2JT8 To join my workout app Superhuman, sign up here: https://www.fuzzcultureclub.com/superhuman

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 training! To join the waiting list about my next 121 coaching intake, apply here: https://forms.gle/6KB1iLx6dcmHo2JT8 To join my trans masc programming app Superhuman, sign up here: https://www.fuzzcultureclub.com/superhuman

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 week and gradually increase as you get comfortable. We explore different structures for various frequencies, from full body workouts to specific splits like upper/lower body or push/pull/legs. I also discuss the importance of tailoring your workout to fit your lifestyle and goals, rather than following generic plans you find online.If you need more personalised support, a little reminder about my low cost Trans Masc Program Superhuman, and that I also have one-to-one coaching slots available again from mid September for which I have a waiting list on the go!Feel free to reach out if you're interested! Superhuman Program: https://www.fuzzcultureclub.com/superhuman121 Waiting List Application Form: https://forms.gle/6KB1iLx6dcmHo2JT8

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 the waiting list about my next 121 coaching intake, apply here: https://forms.gle/6KB1iLx6dcmHo2JT8 My solo music can be found here for all those interested: @hellollouix 00:18 I've been making a record lads!02:16 Hyperfocusing On An End Goal That's Never Coming05:02 Let's Talk About Goals07:07 My Old Hyperfocus on Fat Loss11:10 Chasing That Specific End Goal12:00 Tips for Challenging That "End Goal' Mindset12:56 Know Your Baseline

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 recommendations. Short n snappy! My solo music can be found here for all those interested: @hellollouix To book a free coffee chat with me fill in this form here: https://forms.gle/6KB1iLx6dcmHo2JT8 02:06 "I Just Need Some Motivation"03:25 Starting Strong Before The Inevitable 'DIP'05:12 How Do We Do The Stuff ANYWAY07:06 The P.A.S.S Formula11:31 The Importance of a Growth Mindset Towards Our Habits & Behaviours13:57 Think 1% Each Day, not 100% ASAP14:44 Motivation Is A Flakey Mate17:24 Book Recs For Further Insight

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 slots, sign up here: https://buy.stripe.com/4gwdR7eHJ72fbzW7sC Let's dive into setting new intentions, creating a game plan, and embracing imperfect action. You got this! 00:41 Getting Your Head Back In The Game02:20 Summer Slam Lets Go!05:29 Setting Intentions06:19 Map Out Your Game Plan09:46 Execute & Be Imperfect About It12:50 Holding Yourself To Your Own StandardsFor more info about what My Superhuman Summer Slam entails, check this post: https://www.instagram.com/p/C9uy90KsU_8/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

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 give practical tips for starting to embrace unconditional permission to eat in your own day-to-day nutrition. To have a virtual coffee chat with me to chat about 121 online coaching, fill in this quick form and I'll get back to you ASAP: https://forms.gle/6KB1iLx6dcmHo2JT8 00:19 My Freak Accident04:35 What is unconditional permission to eat?06:30 How do we give ourselves unconditional permission to eat?08:56 What it looks like in action12:53 How to take the first steps in giving yourself unconditional permission to eat Want to join my trans masc beginner program and app subscription? Find that here: http://fuzzcultureclub.com/superhuman

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: To have a virtual coffee chat with me to chat about 121 online coaching, fill in this quick form and I'll get back to you ASAP: https://forms.gle/6KB1iLx6dcmHo2JT8 Want to join my trans masc beginner program and app subscription? Find that here: http://fuzzcultureclub.com/superhuman

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 also touch on effective training strategies for hypermobility and the psychological barriers folks might face when entering the gymFancy taking one of my call slots next week to see if coaching with FCC could be the right fit for you? fill in this form and we'll have a coffee and a chat: https://forms.gle/6KB1iLx6dcmHo2JT802:12 Mental Health & Disordered Eating04:32 The Beginning Of Strong Man Training12:53 Strongman Compared To CrossFit13:54 Cultural Barriers To The Gym15:22 Being One Of The Only Women Of Colour In Strongman Spaces16:58 Culture Is Still A Barrier18:57 Hypermobility22:40 BiomechanicsFind Happie on @happielifts on all platforms!

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 know, and happy lifting!00:53 Should you train to muscle failure every time?01:38 The 'Effective Reps' Theory02:34 Cluster Sets Close To Failure04:32 Continuous Sets Vs Cluster Sets05:16 What is true failure?05:55 Law Of Diminishing Returns For Working Near Failure07:30 As Always, The Nuance08:07 How I Use Training Intensity With My Clients10:20 Some Simple Tips for Anyone Getting Started If you're struggling to get intensity into your training, or you constantly feel like you're overtraining, I'm here to help. To see if coaching with FCC could be the right fit for you, fill in this form and I'll let you know if I can help you: https://forms.gle/6KB1iLx6dcmHo2JT8 Want to join my trans masc beginner program and app subscription? Find that here: http://fuzzcultureclub.com/superhuman Want a couple weeks of free mobility and flexibility training from Pliability? Use my link to claim your 2 weeks of free training here: https://pliability.com/targets/join?via=lucinda

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 campaigns.Today, we're diving into a topic that's been coming up a lot with my clients: feeling like we're constantly in survival mode. This hustle culture is relentless, and many of us feel like we're just getting by. But it's crucial to navigate this in a way that serves us.I've put together 12 important things to consider to navigate your survival mode feels. Remember, these practices should enrich your life and be worth your time. If something isn't working for you, it's okay to let it go and try something new.00:19 Frustrated At Taylor Swift02:08 Do you always feel like you're in a state of survival mode?04:25 2 Important Rules when it Comes to Looking After Yourself05:21 Self Care06:06 Mindfulness and Relaxation06:38 Movement07:19 Nutrition08:00 Connection08:56 Professional Help10:54 Boundaries12:40 Personal Development & Growth14:07 Finances15:45 Screen Time & Digital Consumption17:12 Gratitude19:10 Fun & joy20:44 Now We Take Action!If you're struggling to implement any of these, especially things like nutrition, movement, or setting boundaries, I'm here to help. To see if coaching with FCC could be the right fit for you, fill in this form and I'll let you know if I can help you: https://forms.gle/6KB1iLx6dcmHo2JT8Want to join my trans masc beginner program and app subscription? Find that here: http://fuzzcultureclub.com/superhumanWant a couple weeks of free mobility and flexibility training from Pliability? Use my link to claim your 2 weeks of free training here: https://pliability.com/targets/join?via=lucinda

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 simplify your goals and achieve balance. Hope it's helpful gang! 00:13 Running Lessons Learned03:28 The Art Of Doing Less05:42 Are You Trying To Be Everything?07:03 What Do We Actually Want Our Lives To Look Like?08:16 What Are Your Priorities?09:01 Do We Need A Middle Ground?12:51 Time To Re-Goup?14:17 Just Pick 2 Things Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8 Check out my 'BIG RUNS' playlist I mention in the podcast here: https://open.spotify.com/playlist/6prJ9d4v2VsdsLxy5rAFBQ?si=ea6ed99a3cc547a1 Want to join my trans masc beginner program and app subscription? Find that here: http://fuzzcultureclub.com/superhuman Want a couple weeks of free mobility and flexibility training from Pliability? Use my link to claim your 2 weeks of free training here: https://pliability.com/targets/join?via=lucinda

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 Rain03:55 That Was My Why04:34 What does a 'Why' look like?06:48 Do you know what your Why's are?07:20 Prompts09:49 It's Okay To Question Your Why Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8 Want to join my trans masc beginner program and app subscription? Find that here: http://fuzzcultureclub.com/superhuman Want a couple weeks of free mobility and flexibility training from Pliability? Use my link to claim your 2 weeks of free training here: https://pliability.com/targets/join?via=lucinda

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 ourselves and our bodies this summer. 00:31 ALL Bodies Are Summer Bodies02:37 Summer Clothes07:43 Navigating Summer Socials11:17 Questioning Our Motives12:12 A 3 Step Process To Challenge Comparison 13:32 Summer Bodies For Trans Folk15:25 How Do you Want To Show Up For Yourself and Your Body This Summer? Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8Want to join my trans masc beginner program and app subscription? Find that here: http://fuzzcultureclub.com/superhumanWant a couple weeks of free mobility and flexibility training from Pliability? Use my link to claim your 2 weeks of free training here: https://pliability.com/targets/join?via=lucinda

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 12:32 Body Image in Relation to Fat Loss and Weight Goals 16:16 How Much Is Too Much? 18:22 The Media 21:19 So how do we balance it all? 23:10 Is Gratitude A Bit Of A Buzzword Now?25:51 Living Authentically As Yourself Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8 Want to join my trans masc beginner program and app subscription? Find that here: http://fuzzcultureclub.com/superhuman Want a couple weeks of free mobility and flexibility training from Pliability? Use my link to claim your 2 weeks of free training here: https://pliability.com/targets/join?via=lucinda

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 together! 02:28 History Pre Acting Career03:45 How She Was Picked For The Role04:25 Chron's Disease05:13 How She Trained For The Role06:34 Katy's Coach Steve Zim08:19 She STILL Listened To Her Body09:29 No Caffeine?10:09 Nutrition11:34 THAT Scene15:09 Things To Remember17:57 Should You Train Like A Bodybuilder?19:51 Bodybuilding For Euphoria Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8 Want to join my trans masc beginner program and app subscription? Find that here: http://fuzzcultureclub.com/superhuman Want a couple weeks of free mobility and flexibility training from Pliability? Use my link to claim your 2 weeks of free training here: https://pliability.com/targets/join?via=lucinda

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 Fitness07:04 Intro To Pole Dancing09:01 Weight Watchers14:13 Noom16:27 Corporations Praying On Vulnerability19:42 The Vibe of an Inclusive Movement Environment27:31 Flexibility vs Mobility33:38 Including More Flexibility Work Alongside Your Own Training43:05 Size Stigma Around Joints and Flexibility47:14 Staying Consistent48:35 Being in a Bigger Body and Taking Up The Space You DeserveInterested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8Want to join my trans masc beginner program and app subscription? Find that here: http://fuzzcultureclub.com/superhumanWant a couple weeks of free mobility and flexibility training from Pliability? Use my link to claim your 2 weeks of free training here: https://pliability.com/targets/join?via=lucindaFind Vera @flexwithvera on instagram or https://flexibilitywithvera.com

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 Decisions08:05 More Impulse Decisions10:38 Late Diagnosed ADHD17:09 Treatment Options19:49 How Has Fitness and Movement Helped You26:54 Sleep, Gwyneth Paltrow's Court Case and Medical Dramz32:41 It's Just BIZNISS39:26 Confidence Vibes Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8 Want to join my trans masc beginner program and app subscription? Find that here: http://fuzzcultureclub.com/superhuman Want a couple weeks of free mobility and flexibility training from Pliability? Use my link to claim your 2 weeks of free training here: https://pliability.com/targets/join?via=lucinda Find Shona on instagram @shonastrong

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 you a simple formula to use as a prompt when working on that sleep. 00:30 Recap Of Sleep Vs ADHD Pt. 102:49 Best Practices for ADHDers That Need Their Sleep03:02 Change Things In Small Increments04:03 Deep Breathing & Meditation05:30 Tech Cut Off Times08:46 Climate Control10:25 External Cues12:55 Don't Stay In Bed If It Isn't Happening14:00 Stop The Snoozing14:38 Movement16:56 Bed + Tired + Calm Mind = Sleep17:54 Get Real With Yourself19:29 Gentle Movement Or Intense?20:28 De Stressing21:11 Brain Dump O'Clock Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8Want a couple weeks of free mobility and flexibility training from Pliability? Use my link to claim your 2 weeks of free training here: https://pliability.com/targets/join?via=lucinda

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 often feels like to people with ADHD...05:39 My Own Issues with Sleep09:16 Why we struggle13:12 What the research says...16:32 What does Good Sleep Hygiene Actually Look Like? Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8

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, and the role of movement in navigating depression.00:07 Training When You Have Depression01:27 My Depression Diagnosis03:42 Movement Isn't 'Medicine'05:38 What does the research say?10:53 What My Followers With Depression Said13:07 What Can We Do To Help Ourselves?23:37 My Good ThingInterested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8

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 discipline or willpower?02:37 It's Not Our Fault, But It Is Our Responsibility4:24 Self Compassion07:54 Mx. Flexibility11:54 Training is Allowed To Be Fun Lads14:23 Support BestiesInterested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8

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 Patience02:54 Why do we need to be patient with self work?05:36 Patience with Training07:25 Repetative Training Patterns10:06 Mr Miyagi Vibes12:18 Putting It All Together13:22 Prompts For PatienceInterested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8 Pre order the new 'Trans People Belong In Sports' shirt here: http://fuzzcultureclub.com/merch

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 transition away from tracking for long-term well-being. Hope ya dig it! 02:14 New FCC Merch!03:19 Food Tracking 10105:03 Why Might We Actually Want To Track Our Food?07:38 Is Food Tracking Considered Disordered Eating?10:26 Food Tracking Apps15:36 How To Move Away From Tracking?18:05 What Are The Other Options?18:25 The 3:1 Method19:46 Plate Or Fist?22:00 So To Track Or Not To Track? Pre order the new 'Trans People Belong In Sports' shirt here: http://fuzzcultureclub.com/merch Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8

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 called "urge surfing," where we ride out those cravings, honour our fullness and hunger cues, and give ourselves full permission to eat without having to hard restrict more hyper palatable foods.TW: Mention of Eating Disorders at a couple points!00:00 Tennis Ball Tonsils & Thailand02:53 Pancake Day03:16 Food Cravings05:19 What actually are Food Cravings?08:18 Food Cravings & Triggers11:35 The Solution to Food Cravings14:05 Surfing The Urge16:05 Implementing Urge Surfing19:28 Why is Urge Surfing Beneficial?Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8

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, at the lengths I went to in pursuit of thinness. But fear not, for amidst the chaos lies a tale of redemption and resilience, as I reflect on how these experiences led me to becoming the coach I am today. So buckle up and brace yourselves for a rollercoaster ride through the pitfalls of all my fad diets with a little bit of hope at the end... I promise! 00:04 My Intro To Diet Culture02:54 My 18p Tommy Soup Diet04:40 Special K FFS06:48 Cutting Out Carbs07:51 Intermittent Fasting12:06 Vegan Smoothies14:09 Very Unsafe Internet Diet Pills16:01 Why Am I sharing all this with you? Interesting in joining the February intake of Fuzz Culture Club, apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8

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 yourself: https://forms.gle/6KB1iLx6dcmHo2JT8 00:38 50/50 Gender Vibes02:46 Are you a morning person?03:42 How do you get up so early though?04:57 Sleep and Your Circadian Rhythm06:07 When do you feel most productive?07:42 Setting the Intention & Purpose09:00 Work Backwards10:13 Tools you ask?12:11 Mental Tekkers for Getting Up16:44 Things To Remember

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 Update02:08 The Cult of Barefoot Shoes04:16 Naturally programmed to think I can't do things05:52 Building the Evidence06:39 When was the first time you felt capable?08:29 Why do so many of us lack self belief in the first place?10:05 Times I saw that Evidence and Self Belief Line Up11:48 Ideals of Success13:11 What self-belief do you wish you had to do a hard thing right now? 13:53 Four steps to start building your own Self Belief

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://fuzzcultureclub.substack.com/p/how-to-cultivate-the-life-you-want To apply to work with me in Fuzz Culture Club tell me about yourself here: https://forms.gle/6KB1iLx6dcmHo2JT8 00:53 A lifetime of Failed New Year New Me's02:15 A Collective Want to Move Well and Feel Good03:02 The Problems I Continously Had06:24 My 5-Step Method For Mapping Out Your Goals07:26 Step 108:48 Step 212:37 Step 313:41 Step 415:08 Step 5

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: https://forms.gle/mqMHw5aYMiQWUR738 Time Stamps:00:21 Top 1% Podcaster: It's Me!01:27 My 2023 Wrapped03:04 Lessons Learned in 202303:38 The Basics Are Sexy04:21 Messy Imperfection Is Awesome05:06 Be Good At Failing05:50 The Power Of The Pause06:41 Knowing What's Holding You Back from Taking Action07:42 Neurodiversity can be your Superpower08:45 There's ALWAYS something you CAN do09:40 Habits are just Behaviours10:34 Owning Our Decisions11:59 Who do you WANT to be?

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 back to you shortly.And the substack entry I mentioned in this episode regarding being hangry AF on Testosterone is just here.Big love, and enjoy! x00:18 The Update on Christopher WALKen, Testosterone & My Letterbox'd Hyper-fixation02:25 Imperfect Action04:47 2024 Vibes05:28 Existing in the world as your imperfect self is Uncomfortable09:12 Meeting yourself where you're at right now11:22 Taking Action Regardless14:34 Range Targets vs Streaks17:38 Final thoughts on taking Imperfect Action

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 comparable to therapy?13:47 How does it differ from Meditation?17:34 Tapping into Trauma via The Nervous System21:44 Somatics Vs COVID Fatique23:32 Concious Connected Breathing25:27 It kinda sounds like a trip....27:37 Breathwork for Unprocessed Trauma31:11 What does 'healing' actually mean?33:46 Internal Family Systems36:38 Can breathwork help you deal with the uncontrollable things?41:29 Does time heal all wounds for real?45:25 Getting Started with Somatics51:29 Extra Meditation Chat If you would like to have a chat with me about kicking off your training and nutrition before the year is out, you can get in touch with me here. Find Kellan on instagram @kellanbacon

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 out, you can get in touch with me here. Hope this helps gang! 00:56 I Finally Started Testosterone!01:56 Free Webinar on Managing The Holidays02:42 What do I find hard about the holidays?04:59 Coping Mechanisms06:13 Tip 1: Setting Boundaries08:00 Tip 2: Use The Pause With Food09:34 Tip 3: Plan Downtime10:34 Tip 4: Decide If You Want To Train11:35 Tip 5: Remind Yourself What Is And Isn't In Your Control

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 Marathons11:51 A big old knee injury14:36 Treatment for Hypermobility17:12 The Hypermobility and Chronic Pain Crossover19:37 Why are cis men not as hypermobile?21:46 How does someone know they're hypermobile?22:46 Take Your Mum To The Doctor With You?28:26 The link between Neurodiversity & Hypermobility31:44 Training For Strenght & Flexibility42:53 Is loading your stretches Dangerous? (It's not)50:50 Is weightlifting safe for Hypermobile Beginners?To chat about coaching fill in this form and I'll get back to you soon: https://forms.gle/6KB1iLx6dcmHo2JT8Find me on TikTok + Insta at @fuzzcultureclubFind Pennie on Insta + Tiktok at @superpennieUse their code for 20% off Optimum Nutrition: StrongHabits20Strong Habits membership here.

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 FCC01:28 "I know what I need to do, I just can't seem to do it"02:51 You've Tried Everything and you feel disheartened06:51 What is the resistance we're having to the change we're trying to make?08:40 Celebrating Small Wins and Practising Gratitude10:17 Barriers To Change12:27 Unhelpful Thought Patterns13:25 Finding Meaning and Purpose14:30 Failure15:03 Negative, Neutral and Positive Change16:27 Toxic Positivity17:24 Embracing Change19:35 Your Why20:37 Now We Empower22:15 What's getting in your way?24:36 Shame25:25 Questioning why you can't take action?26:34 Making time for the things we care about (the nuance bit)27:39 It needs to be you...28:29 We can make different choicesTo chat about coaching fill in this form and I'll get back to you soon: https://forms.gle/6KB1iLx6dcmHo2JT8Find me on TikTok + Insta at @fuzzcultureclub

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 Mindset06:36 What made me change that mindset?08:55 How do we overcome our all or nothing mindset?09:52 Stop Saying Fuck It11:02 Stay Flexy12:09 Sweat The Small Stuff13:54 Stop being afraid to fail14:58 Imperfect Action... say it louder!15:37 There is no perfect time17:09 We can have it all, if that's what we want17:58 The dreaded new year new me To claim one of my final November spots for coaching fill in this form: https://forms.gle/6KB1iLx6dcmHo2JT8 Find me on TikTok + Insta at @fuzzcultureclub

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 Years05:33 Hockey & Coming Out09:09 Growing Up Catholic and Family Support11:17 How do we want to be perceived?13:16 The First Steps in Em's transition16:03 The Lil Gay Undercut18:20 People Pleasing 20:08Choosing Masc Fashion20:55 New Found Confidence25:36 Starting Testosterone34:07 Top Surgery42:03 For all the people that are still waiting...45:39 Em's current training47:44 Dealing with the Mental Chatter49:56 Fitting Fitness around a 9-552:39 Podcast ChatTo claim one of my November spots for coaching fill in this form: https://forms.gle/6KB1iLx6dcmHo2JT8Find me on TikTok + Insta at @fuzzcultureclub Em's link for myprotein https://bit.ly/38DLbgp Use code “NRG” for 40% off everything https://www.nrgfitnesss.com/

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 Pause04:39 Using The Pause with Food Relationship05:45 Using The Pause with Boredom Eating 08:02 Choosing when to implement a pause...08:52 What I used the pause for in ED Recovery09:55 Using the pause within your mental wellbeing12:39 Play the long game13:59 Practice makes perfect14:17 Prompts for you to take away for pausing The Feelings Wheel I mention in this episode is here: https://feelingswheel.com To claim one of my November spots for coaching fill in this form: https://forms.gle/6KB1iLx6dcmHo2JT8 Find me on TikTok + Insta at @fuzzcultureclub Join the free Telegram group for CULTIV8 here: https://t.me/+kdwwAjIYEf9hOGRk

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 Bit05:58 The Society Bit06:37 The cost visible abs come at...08:16 No one talks about the restriction it takes11:27 Gender Dysphoria13:52 Should you pursue having visible abs?To claim one of my November spots for coaching fill in this form: https://forms.gle/6KB1iLx6dcmHo2JT8 Find me on TikTok + Insta at @fuzzcultureclub Join the free Telegram group for CULTIV8 here: https://t.me/+kdwwAjIYEf9hOGRk