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 Volume
• 13:02 Balancing and Recovery
• 17:34 Stress and Training Adaptations
• 30:49 Training for Emotional Regulation and Mental Health
• 40:00 Effective Training Intensity and Effort

Find me on instagram here

Find 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/a5YUY7

Find me 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

00:13 My Reality Check & My Personal Struggles With Time Management

05:12 The time we actually have available

12:12 The Impact of Time Blindness

13:36 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 Matters

20:19 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 here

Find 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/workwithme

02:53 Killer Protein Bars Controversy

06:33 Joe Wicks' Intentions, Qualifications and Impact

09:12 Ultra Processed Foods and Health Risks

17:10 Why The Killer Campaign Is Trash

19:53 The Nandos Dilemma

20:12 Food Poverty and Privilege

23:05 The Protein Bar Debate

27:06 Understanding Ultra Processed Foods

32:31 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 Pricing

06:08 Determining the Right Fit and Size

07:02 The Importance of Shoe Width

11:08 Shoe Rotation: Is It Necessary?

13:48 Choosing the Right Shoes for Different Runs

20:31 To Carbon Plate or not to Carbon Plate?

27:12 Common Myths-Busted

Find me on instagram here

Find 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 Club

05:52 Building a Welcoming Community

07:26 Basics of Choosing a Running Shoe

14:27 What is Gait Analysis and why is it Important?

24:57 How Much Should you Budget for Running Shoes?

Find me on instagram here

Find 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 Recap

07:50 Dealing with Illness and Setbacks

10:11 Preparing for Upcoming Competitions

14:31 The Anti-Panic Approach to Training

19:33 Sensible Hunkering Down

Apply for Fast & Ferocious: https://www.fuzzcultureclub.com/fastandferocious

Find me on instagram 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

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/hot8uQmVMjjKLRru6

Find me on instagram here

Find Olive on instagram here: and at yogawitholive.com

Inclusive Fitness yoga practitioners to check out:

@divyabala

@scotteeisfat

@lucybyoga

@susannabarkataki

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

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/hot8uQmVMjjKLRru6

Find me on instagram here: https://www.instagram.com/lucinda_fuzzcultureclub

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

• 01:54 What izzit?
• 03:58 Benefits of Autoregulation
• 04:57 The Benefits Of Auto-regulating Your Training
• 07:35 Practical Examples of Autoregulation
• 13:55 Drawbacks and Challenges
• 19:52 Considerations for Chronic Pain, Mental Health, Access Needs, and Neurodiversity
• 23:54 Applying Autoregulation to Your Training
• 28:14 Things Not To Do, and Things To Remember