The Ultimate Guide to Thriving: Living your best life with Cami Sophia

At 23 Cami - The Wellness Mentor We Wish We Had

Cami shares her daily habits, wellness mindset, and how she built a life she loves — at just 23.

In this uplifting and energizing episode, Ann and Sally sit down with Cami, a 23-year-old podcaster, influencer, and wellness enthusiast who’s redefining what it means to live your best life—inside and out.

Cami’s passion for well-being shines through as she shares her daily routine, the foods that make her feel her best, and the fitness habits that keep her strong in both body and mind. She may be young, but her grounded perspective and intentional lifestyle left both Ann and Sally feeling inspired—and even a little envious they didn’t have someone like her to look up to 30 years ago.

Tune in to hear:

• What a day in the life of Cami really looks like
• Her go-to meals for energy and mood
• The exercise that keeps her feeling strong and balanced
• How she built a successful podcast in her early 20s
• What “living your best life” really means—and how you can start, at any age

Whether you're in your 20s, 50s, or anywhere in between, Cami’s wisdom will leave you thinking differently about wellness, purpose, and the power of showing up for yourself.

✨ Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at [email protected].

Get in touch with Cami or listen to her podcast

Podcast With Intention - Cami Sophia

Instagram Camisophiaaaaa

Hosted on Acast. See acast.com/privacy for more information.

1% Happier and Healthier 100% Hyrox - Pushing Limits – The Sled Push Showdown 

Week 2 moving mountains (well… sleds)

Last week, Sally and Ann took on their first HYROX station — the SkiErg — and discovered how deceptively tough it can be. This week, they’re moving down the course to one of the most notorious stations of all: the sled push.

At first glance, it’s “just pushing weight across the floor,” but anyone who’s tried it knows the sled push is a brutal test of raw strength, mental grit, and proper technique. It punishes sloppy form, taxes every major muscle group, and demands a whole new level of focus when fatigue sets in.

In this episode, Sally and Ann:

• Recap their training week and how they prepared for heavier work
• Break down the mechanics of the sled push — stance, drive, and technique
• Share strategies for building strength and power to tackle this beast
• Whether you’re gearing up for your first HYROX or just curious, this episode will give you a behind-the-scenes look at how athletes face it head-on.

Follow our journey each week as we share the training highs, the inevitable lows, and everything in between — with plenty of laughs and lessons, and probably a tears along the way.

📍 Competition Date: 22nd October — Birmingham, here we come.

💡 Takeaway: Small, consistent changes can lead to big results… and maybe even a Hyrox finish line.

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at [email protected].

Hosted on Acast. See acast.com/privacy for more information.

1% Happier and Healthier 100% Hyrox - Pulling Power - Ski Erg Secrets Unlocked

Week 1 finding our rhythm

This week Sally and Ann tackle their first HYROX station: the SkiErg. At first glance it looks like a simple machine — two handles, a flywheel, and a pulling motion. But within minutes, it demands full-body coordination, explosive power, and serious cardiovascular endurance.

The SkiErg mimics the double-pole movement of cross-country skiing. It starts with arms extended overhead and finishes with a powerful pull down toward the thighs, driven not just by the arms but also the core, lats, glutes, and legs. The challenge? Keeping technique smooth while the heart rate spikes and the arms feel like lead.

In this episode we:

• review our training over the week
• deep dive into the ski erg the first station
• share excitement on what's to come over the next few weeks

Follow our journey each week as we share the training highs, the inevitable lows, and everything in between — with plenty of laughs and lessons, and probably a tears along the way.

📍 Competition Date: 12 weeks from now — Birmingham, here we come.

💡 Takeaway: Small, consistent changes can lead to big results… and maybe even a Hyrox finish line.

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at [email protected].

Hosted on Acast. See acast.com/privacy for more information.

🎙 Episode 1 – The Road to Birmingham Begins

Welcome to the very first episode of the 1% Happier & Healthier Podcast 100% Hyrox series — where you'll hear, Ann and Sally, taking on an extraordinary challenge.

You’ll be joining us for a 12-week rollercoaster as we prepare for our very first Hyrox competition in Birmingham. Until Friday, we never thought we’d get tickets… but then the opportunity dropped into our laps, and Sally didn’t hesitate — she hit that “register” button faster than you can say wall balls.

Now the countdown is on. The training just got serious, the nerves are starting to tingle, and we’re about to find out what happens when two friends swap casual workouts for a structured plan and a lot more sweat.

In this episode, you’ll hear:

• How we found ourselves signed up for a Hyrox (and why it still doesn’t feel real)
• What “1% happier & healthier” really means for us
• Our honest starting points — fitness wins, struggles, and confessions
• The plan for the next 12 weeks and how we’re breaking it down into bite-sized milestones

Follow our journey each week as we share the training highs, the inevitable lows, and everything in between — with plenty of laughs and lessons, and probably a tears along the way.

📍 Competition Date: 12 weeks from now — Birmingham, here we come.

💡 Takeaway: Small, consistent changes can lead to big results… and maybe even a Hyrox finish line.

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at [email protected].

Hosted on Acast. See acast.com/privacy for more information.

Could crystals be the answer to living your best life?

A conversation with Crystal Therapist Alison on how crystals helped her find her purpose—and how she now helps others.

Join Ann and Sally as they sit down with Alison, a certified Crystal Therapist, Reiki Master, and accredited crystal course teacher. In this episode, Alison shares how her personal healing journey—sparked by a breakdown—led her to the transformative power of crystals.

This conversation offers a grounded, heartfelt look into how crystals can be used as practical tools to clear the mind, restore emotional balance, and support physical and spiritual well-being.

Alison opens up about her traumatic childhood, her deep sense of purpose, and how she taught herself much of what she knows about crystal therapy. She speaks passionately and credibly about the way crystals interact with the body’s energy field and how they can bring comfort, calm, and healing to those in distress.

Tune in to discover:

• How crystals support emotional, physical and emptional wellbeing
• Alison’s personal story of healing and resilience
• Tips for getting started with crystal therapy

A powerful and illuminating episode for anyone exploring alternative healing or simply looking to reconnect with their inner calm.

✨ Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with others making positive changes? Join our private 1% Happier & Healthier Facebook Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at [email protected].

Get in touch with Alison

If you'd like to learn more about Alison and her Crystal Therapy her details are below:

Facebook Alison Francis

Instagram afcrystaltherapies

Email [email protected]

Website www.alisonfrancischyrstaltherapies.co.uk

Hosted on Acast. See acast.com/privacy for more information.

Is Pilates the answer to everything? 

Pilates, Purpose & Passing It On: Karen’s 25-Year Wellness Journey

In this uplifting episode, Ann and Sally chat with Karen – a seasoned Pilates teacher with over 25 years of experience – as she reflects on her remarkable journey in the world of movement and wellbeing.

Karen shares how a single magazine article sparked a life-changing decision at a career crossroads. With courage and determination, she carved out a niche and built a thriving Pilates business — one she’s now proudly handing over to her son.

But Karen is far more than an instructor. Her passion lies in teaching Pilates the right way, with deep care and attention to every individual she works with. Some of her clients have been with her for two decades — a testament to her integrity, consistency, and heart-led approach.

Throughout her career, Karen has empowered people to understand their bodies, recover from injury, and move with confidence and grace. This episode is a celebration of longevity, purpose, and the quiet power of doing things well.

✨ Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with others making positive changes? Join our private % Happier & Healthier Facebook Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro music, "Inspirational Background" by AudioCoffee.

If you enjoyed today’s episode, don’t forget to subscribe or follow so you never miss an update. And, if you think a friend would enjoy this conversation, be sure to share it with them!

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at [email protected].

Get in touch with Karen

If you'd like to learn more about Karen or Northants Pilates

Facebook Northants Pilates

Instagram northantspilates

Hosted on Acast. See acast.com/privacy for more information.

How One Breath Can Change Your Life

Timeseekers: From Overwhelmed to Empowered — Jess & Jen’s Story

What if just one breath — one intentional pause — could begin to shift everything?

In this inspiring episode, we sit down with Jess and Jen, the heart-centered founders of Timeseekers Wellness, to explore how two busy women juggling full-time jobs and family life found their way back to themselves through simple daily practices, soulful intention, and sisterhood. Clare, the other amazing member of Timeseekers Wellness, was unable to make the podcast but is a key part of the team, a qualified yoga instructor and mindfulness guru.

Jess and Jen share the honest, behind-the-scenes story of how their lives brought them together to build a wellness brand rooted in joy, intuition, and healing — and how their mission is helping women everywhere reconnect with what truly matters.

From starting with just five minutes of self-care a day to creating empowering retreats and wellness tools, Jess and Jen show us that transformation doesn’t require perfection — only presence.

If you’ve ever felt overwhelmed, disconnected, or like there’s no time left for you — this conversation is your invitation to breathe, reset, and begin again.

✨ Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with others making positive changes? Join our private 1% Happier & Healthier Facebook Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at [email protected].

Connect with Jess, Jen and Claire

On Facebook - Time Seekers - Women's Wellbeing  and the Time Seekers community page

On Instagram - Timeseekers_womenswellbeing

The website https://time-seekers.com is the best place to see everything that we do and what's coming up also to book events/retreats.

Hosted on Acast. See acast.com/privacy for more information.

Happiness over Hustle - Aaron's journey to inclusive fitness

In this inspiring episode, Ann and Sally chat with Aaron – a former GB swimmer, Ironman competitor, and dedicated fitness specialist.

Aaron opens up about his journey, from struggling in school and finding confidence in swimming, to discovering gym culture and ultimately launching his own inclusive gym space. His approach welcomes people of all ages and fitness levels, creating a truly supportive environment for everyone.

More than just fitness, Aaron shares his life philosophy – prioritising happiness over financial success, and embracing the power of putting yourself first without guilt. His passion for physical and mental well-being shines through as he offers practical advice and easy tips to get started. He even takes Ann and Sally through a few beginner-friendly exercises in the garden – simple movements anyone can try at home.

Whether you're just starting out or looking to reignite your motivation, Aaron’s insights will inspire you to take small, meaningful steps toward a healthier, happier life – one squat at a time.

✨ Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with others making positive changes? Join our private % Happier & Healthier Facebook Community for encouragement, tips, and real talk.

📩 Email us at [email protected] to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share, and leave a review – it helps others discover the show and join the 1% movement!

Connect with Like-Minded Listeners!

Are you on a similar journey to Aaron, Ann, and Sally? Want to share your story and connect with others who are making positive changes? Join our private 1% Happier & Healthier Facebook Community! Simply email us at [email protected] to request an invite.

A big thank you to Pixabay for providing our intro and outro music, "Inspirational Background" by AudioCoffee.

If you enjoyed today’s episode, don’t forget to subscribe or follow so you never miss an update. And, if you think a friend would enjoy this conversation, be sure to share it with them!

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at [email protected].

Get in touch with Aaron

If you'd like to learn more about Aaron or his gym, here's how you can connect with him:

Facebook Aaron Wiles Physical Preparation Specialist

Instagram coach.aaron.awperformance

Hosted on Acast. See acast.com/privacy for more information.

Ann and Sally Reflect on Their Year So Far

In this episode, Ann and Sally take a moment to check in and reflect on how their year is shaping up. They share their progress toward their goals, the challenges they’ve encountered along the way, and what’s coming up next. It’s a candid conversation about the power of making small, consistent steps toward living your best life and being 1% happier and healthier every day.

Join them as they discuss the highs, lows, and everything in between on their journey toward personal growth, and get inspired to take your own steps forward!

Connect with Like-Minded Listeners!

Are you on a similar journey to Ann and Sally? Want to share your story and connect with others who are making positive changes in their lives? Join our private 1% Happier & Healthier Facebook Community! Simply email us at [email protected] to request an invite.

Thank You for Listening!

A special thanks to Pixabay for providing our intro and outro music, "Inspirational Background" by AudioCoffee.

If you enjoyed today’s episode, don’t forget to subscribe or follow so you don’t miss out on the next one! And if you think a friend would benefit from this conversation, feel free to share it with them.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at [email protected].

Hosted on Acast. See acast.com/privacy for more information.

Ann and Sally Talk to Liz from I Cook You Serve (scroll down for recipes)

In this inspiring episode, Liz from I Cook You Serve shares her journey of turning frustration into action. When she couldn't find quick, healthy meal options for her children, Liz decided to create a business that serves her local community with home-cooked, nutritious meals. Today, Liz serves hundreds of customers of all ages, providing them with meals that keep them fueled all week long.

Liz’s passion for food is contagious as she talks about the importance of cooking nourishing meals for her regular customers, who she considers part of her extended family. She also shares practical tips on how we can all improve our diets by aiming to incorporate 30 different plants each week—something that might seem daunting at first but is totally achievable (and yes, coffee and chocolate count!).

If you’re looking to make small but impactful changes to your diet, Liz’s insights will inspire you to take action and make healthier choices, one meal at a time.

Connect with Like-Minded Listeners!

Are you on a similar journey to Liz, Ann, and Sally? Want to share your story and connect with others who are making positive changes? Join our private 1% Happier & Healthier Facebook Community! Simply email us at [email protected] to request an invite.

Thank You for Listening!

A big thank you to Pixabay for providing our intro and outro music, "Inspirational Background" by AudioCoffee.

If you enjoyed today’s episode, don’t forget to subscribe or follow so you never miss an update. And, if you think a friend would enjoy this conversation, be sure to share it with them!

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at [email protected].

Get in Touch with Liz

If you'd like to learn more about Liz or order some of her mouthwatering meals, here's how you can connect with her:

Facebook I cook You Serve

Instagram icookyouserve

Website Icookyouserve.co.uk

Recipes

Ann's Protein Balls

200g oats

14 dates

3 desert spoons mixed seeds

6 desert spoons mixed nuts

2 pieces of dark chocolate

Mix altogether in food processor till fine and add to a bowl along with 5 big dollops of peanut butter and a few spoonfuls maple syrup to get the consistency good for making in to balls. Stick them in freezer for 20min.

Sally's Ginger Shots

Juice of half a lemon (more or less depending how you like it

500ml of apple juice

80g of fresh ginger chopped (more or less depending how you like it)

Put it all in a blitzed, blitz and sieve - done

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