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 Training

11:27 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 Big

10:09 Training with Purpose On Your Terms

10:52 Make A Choice In Line With Your Goals

11:28 Get Real With Yourself

12:11 Don't Overcommit

13:24 Do The Things You Said You Would

14:40 Addressing Guilt in Training

15:35 Adapting Training to Life's Demands

19:59 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/hot8uQmVMjjKLRru6

00:17 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 Music

04:18 Gateway Bands and Early Influences

07:10 Live Concert Experiences

09:21 Emo Heartthrob Bands

13:30 Parents and Music

21:11 Transition to Fitness

21:26 Challenges in Sports and Emo Identity

33:03 Early Motivations and Habbo Hotel

35:18 Navigating Early Gym Experiences

37:53 Finding a Gym Buddy

39:20 Music and Fitness: A Surprising Connection

41:24 Emotional Regulation Through Exercise

44:44 The Role of Therapy and Medication

52:18 Fitness Industry Insights

01:01:26 The Power of Emotional Expression

01:05:34 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/fastandferocious

Find Reanne over on Insta at @reanne-builtnotborn.

• 02:46 Overcoming Injuries
• 05:36 Training Structure and Strength Sessions
• 20:27 Balancing Training with Life
• 33:16 Nutrition and Fuelling Strategies
• 39:38 Race Day Reflections
• 40:44 Navigating Mental and Physical Hurdles
• 48:21 Support Crew and Pit Stops
• 51:06 Post-Race Recovery
• 52:59 Future Goals and Reflections
• 1:01:48 Endurance Training Insights
• 1:02:15 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! x

To 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