Small Gains: The Inclusive Strength and Running Podcast

by Lucinda Livingstone

E84: Wear Less Clothes, Get Laser Eye Surgery - Manchester Hyrox Pro Debrief

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 Debrief 02:00 What is Hyrox? 03:54 Race Format and Experience 06:11 Impact of Stress on Performance 09:22 Race Day Challenges and Reflections 20:29 Sensory Issues and Final Thoughts 24:16 Future Plans 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 https://www.instagram.com/lucinda_fuzzcultureclub 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

E83

Jan 30, 2026

28:33

E83: Eat the Marathon, Run the Frog, Do 5 Minutes, Maintain a C Average, Get Huge, How hard can it be? (Very!)

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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 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

E83

Jan 16, 2026

30:55

E82: 2025 Lessons Learned & Bringing Softness Into 2026

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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 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 01:06 Setting Realistic Goals for the New Year 03:14 Embracing Softness and Self-Care 04:36 Achievements and Personal Growth 08:29 Looking Ahead to 2026 12:59 Gratitude and Community Appreciation

E82

Jan 1, 2026

14:58

E81: Do you trust your smart watch more than you trust your intuition?

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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 Overwhelm 02:21 The Downside of Over-Reliance on Data 06:40 The Nasty Comparison Trap 10:15 What do my clients think about their smart tech? 16:21 The Dark Side of Fitness Trackers 18:37 Are they actually accurate? 22:57 Tips for not letting the data dictate your decisions... 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: Superhuman - The LGBTQIA+ & Neurodivergent Informed Workout App For All Abilities — Fuzz Culture Club Run & Lift Ongoing Training Program: Fast & Ferocious - The all-in-one program for getting stronger, faster, and more consistent—without the guesswork. — Fuzz Culture Club 121 Coaching: Online Coaching and Workout Programs — Fuzz Culture Club

E81

Dec 12, 2025

29:05

E80: Blanket Goblins United: Embracing Cosy Season & Smashing Your Winter Training Goals

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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 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

E80

Nov 14, 2025

23:37

E79: Low Volume - The Minimum Dose of Chaos You Need to Get Strong, Jacked & Enduring w/ Tom Strive

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

E79

Oct 31, 2025

53:17

E78: This Episode Might Just Change Your Life - The Time Reality Check Of Trying To Fit EVERYTHING In

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

E78

Oct 17, 2025

28:04

E77: Joe Wicks r u ok hun? Killer Protein Bars Myth-busted and Ultra Processed Foods Chat w/ Sophia, Apollo Nutrition

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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

E77

Oct 7, 2025

38:18

E76: Running Shoe Deep Dive with Good Time Craig - Part 2

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

E76

Sep 26, 2025

36:14

E75: Running Shoe Deep Dive with Good Time Craig - Part 1

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

E75

Sep 26, 2025

36:01

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