Hey! I’m Lucinda (they/them), and welcome to Small Gains—the inclusive strength and running podcast where we celebrate progress over perfection and chase intentional, incremental gains in our strength and running.
Here, we believe small, consistent steps lead to big transformations—in our training, lifestyle, and overall well-being.
I’m here to bring the alternative and L ...
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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 Challenges 02:32 Understanding Sleep Hygiene 04:36 Why we just need to get to bed earlier... 10:34 How Sleep Affects Recovery From Our Training 12:42 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 More 03:35 The Comparison Trap 09:50 Avoiding the Self-Development Trap 11:13 Falling Into All Or Nothing 14:45 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 Basics 13:34 Nutrition Essentials 15:21 Movement Essentials 18:48 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 ADHD 07:09 Getting Into Aussie Rules Football 15:07 Balancing Training and Rest 21:32 Making Decisions About Training 33:16 Choosing Rest Over Gym: Trusting Your Intuition 34:13 Balancing Mental Health and Exercise Decisions 35:09 Learning from Missed Workouts 40:03 Adapting Training to Personal Needs 44:27 Exploring Non-Traditional Gym Options 54:02 The Importance of Deload Weeks 56:42 Listening to Your Body and Mental Health 01:02:46 Final Thoughts on Rest and Recovery