One lady with a sense of smell

Ann & Sal with special guest Karen — Independent Perfumer

In this captivating episode, Ann and Sal sit down with Karen, an independent perfumer with an exceptional sense of smelland an unshakable creative spirit. After leaving her former career behind, Karen followed her nose — quite literally — to build something entirely her own: unique fragrances that refuse to blend in.

Each perfume she creates tells a story, designed to transport you to a moment in time — a childhood memory, a place, or a feeling you thought you’d forgotten. Through scent, Karen captures the essence of emotion and individuality, reminding us all of the power of following our senses — and our instincts.

Together, they explore:

✨ How scent connects deeply to memory and emotion

✨ The courage it takes to walk away from a safe career and start anew

✨ The art and science behind creating a signature fragrance

✨ Why standing out — in life and in scent — is worth it

Karen’s journey is inspiring, creative, and deeply human — a story about trusting your uniqueness, and daring to build something unforgettable.

💡 “Every perfume I make tells a story. It’s about emotion, memory — and creating something that refuses to blend in.”— Karen

🎧 Tune in now to discover how scent can stir emotion, spark creativity, and remind us what it means to truly stand out.

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 Karen Timson:

On instagram Karentimsonfragrance

On Linked in Karen Timson

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

It’s competition day! In this final installment of the HYROX Mini Series, Ann and Sal take you through their full race-day experience — from pre-event nerves to post-finish reflections. They break down what went well, what challenged them, and the lessons they’ll carry into future HYROX events.

1️⃣ Pre-Race Preparation

• How Ann and Sal managed nerves and set realistic expectations for the day.
• Insights into the venue setup, athlete check-in, and the energy of the HYROX arena.

2️⃣ Station-by-Station Breakdown

• A detailed run-through of each of the HYROX workout stations — from SkiErg to the Wall Balls.
• What surprised them most about transitions, pacing, and strategy.
• The hardest and easiest parts of the course (and what they’d do differently next time).

3️⃣ Top Tips for a Successful Competition Day

• How to pace yourself early and avoid “red-lining” too soon.
• Why transitions matter just as much as the stations themselves.
• Hydration, fueling, and recovery advice for race-day performance.

4️⃣ Reflections & What’s Next

• Ann and Sal’s biggest takeaways and lessons learned.
• Key areas they plan to improve before their next HYROX — from sled pulls to wall ball stamina.

• Anyone can do a Hyrox, its all about taking small consistent achievable steps
• You can further than you ever thought possible

We’d love to hear your HYROX Doubles tips and race-day stories!

Connect with us in the 1% Happier & Healthier Facebook Community — share what you’ve learned and get inspired by others on the same journey.

📩 Email us at [email protected] to join the community.

🎧 Enjoying the HYROX Mini Series?

Subscribe, share this episode with your teammate, and leave us a quick review — it helps more athletes discover the show and join the 1% movement.

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

It’s the final countdown to race day!

In this last episode before the race, Ann & Sally reflect on their final week of training — how they’re tapering, balancing nerves with excitement, and fine-tuning their strategy for the big event.

This week is all about energy management, mindset, and teamwork.

• Tapering for Hyrox — why less really is more in the final week
• Active recovery routines — how we’re keeping the body moving but not overdoing it
• Race-day strategy — how we’ll split the stations to play to our strengths

We’d love to hear your HYROX Doubles tips and race-day stories!

Connect with us in the 1% Happier & Healthier Facebook Community — share what you’ve learned and get inspired by others on the same journey.

📩 Email us at [email protected] to join the community.

🎧 Enjoying the HYROX Mini Series?

Subscribe, share this episode with your teammate, and leave us a quick review — it helps more athletes discover the show and join the 1% movement.

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

Episode Summary

In this bite-sized HYROX Mini Series episode, Ann and Sal break down the top 5 rules and insider tips every HYROX Doubles team needs to know — especially if you’re stepping into the arena for the first time.

Whether you’re training with your best friend, partner, or teammate, knowing these rules could save you from costly penalties (and a lot of frustration on race day!).

From running side by side to mastering those tricky station transitions, this episode covers the essentials — and a few things even seasoned racers overlook.

In Doubles, both partners are required to complete each 1 km run side by side.

If one partner runs too far ahead or lags behind, your team could face a 3-minute penalty.

You both must be present before any work starts, and you must leave together.

Neither partner can start early, even by a few seconds.

There’s no rule that both partners have to do part of every station — one person can, in theory, do the entire thing while the other rests. But think strategically: uneven work splits can lead to burnout later in the race.

Each station has its own standards for swapping partners:

• Wall Balls: The resting partner must not block the active one. You can pass the ball at waist height or drop it — but never throw it.
• Sandbag Lunges: Transitions can be backward or sideways, but not forward (you can’t gain distance during a handover).
• Sled Push/Pull or Farmer’s Carry: The resting partner must walk behind and avoid obstructing others.

When one partner is working, the resting partner cannot assist in any way — no touching the rope, helping move equipment, or repositioning gear.

Small rule violations can lead to time penalties — or worse, disqualification.

Understanding how Doubles teamwork works means you can focus on strategy, pacing, and communication instead of worrying about infractions.

We’d love to hear your HYROX Doubles tips and race-day stories!

Connect with us in the 1% Happier & Healthier Facebook Community — share what you’ve learned and get inspired by others on the same journey.

📩 Email us at [email protected] to join the community.

🎧 Enjoying the HYROX Mini Series?

Subscribe, share this episode with your teammate, and leave us a quick review — it helps more athletes discover the show and join the 1% movement.

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

Want to know the secret to performing better in every area of life?

Sleep, Strength & Success with Marc Finney

In this inspiring episode, Ann and Sal sit down with Marc Finney, founder of Finney Training Systems and co-founder of Edge Athletic Performance, to talk about the three pillars that shape both performance and wellbeing — sleep, strength, and success.

With over a decade of experience as a strength and conditioning coach for the Northampton Saints Rugby Club, Marc brings deep insight into what it takes to build not just a stronger body, but a stronger mindset. From professional athletes and racing drivers to busy parents and clients recovering from injury, Marc shares how he helps people feel better, move better, and perform better in every area of life.

 Highlights & Quotes

“Sleep isn’t just recovery — it’s where your body builds strength.”

“Whether you’re a pro athlete or a parent trying to get fit, success starts with showing up and building small, consistent habits.”

“At Finney Training Systems, we help people move better, feel better, and perform better — whatever their goals.”

 About Marc Finney

• Founder: Finney Training Systems (Duston, Northampton)
• Co-Founder: Edge Athletic Performance
• Background: Over 10 years with Northampton Saints Rugby Club as a Strength & Conditioning Coach
• Specialties: Strength & conditioning, injury rehabilitation, youth athletic development, performance coaching

 Keywords & Themes

Sleep • Strength • Success • Injury Rehabilitation • FitDad Body Plan • Personal Training • Performance Coaching • Recovery • Stress Management • Lifestyle Transformation

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 Marc

 Website: finneytraining.co.uk

 Email: [email protected]

 Instagram: @finneytrainingsystems

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

1% Happier and Healthier 100% Hyrox - The Wall Ball War – 100 Reps of Reality

One throw at a time

The HYROX wall balls are the final boss: 100 reps that demand strength, endurance, and mental toughness. In this episode, we share squat-to-throw mechanics, breathing patterns, and how to break the reps into manageable sets.

🏐 Perfecting your wall ball technique

🫁 Breathing and pacing under high reps

🔥 How we trained shoulders and legs to survive this station

If wall balls feel impossible, this episode will give you the tools and mindset to finish strong.

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 - Join the Lunge Club

Grab your bag

HYROX sandbag lunges are a leg-burning test of single-leg strength and endurance. In this episode, Sally and Ann break down lunge mechanics, how to balance under load, and ways to improve coordination when fatigue hits.

🦵 Training tips for single-leg power and balance

🎒 Sandbag placement and posture for better control

🔥 How we managed the relentless lunge distance in training

Mastering this station means stronger legs, better core stability, and more confidence on race day.

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 - Hold Tight - Farmers Carry

Walking like Tom Stoltman

The HYROX farmer’s carry is simple—but not easy. Two heavy kettlebells, 200 meters, and your grip strength on the line. This week, we talk grip endurance, posture control, and how to stop your body from swaying under fatigue.

💪 Best grip variations for training the farmer’s carry

🧍 How posture and core stability save energy

🔥 Training tips to bulletproof your grip for race day

This episode is for anyone who’s ever dropped the weights too soon—we’ll help you walk tall and carry strong.

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.

🎙️ Title: Why Willpower Isn’t Enough: The Truth About Diets and Lasting Change

✨ Subtitle: A holistic conversation with women’s health coach Nikki on emotions, somatic healing, and the 1% approach to real well-being

In this episode, Sally and An sit down with Nikki, a women’s holistic health coach, who shares her personal journey and professional philosophy on achieving long-term well-being. Nikki’s approach goes far beyond diet and exercise, integrating physical health, nutrition, mindset, and emotional healing through somatic trauma-informed coaching.

1. Process/Feel It – allow space to notice emotions.
2. Integrate/Make Sense – journal, talk, or voice note.
3. Regulate – reset the nervous system with walking, shaking, humming, cold water, or music.

• Build buffer moments into your day.
• Even doubling the time it takes to make coffee can teach your body to pause.
• Slowing down helps you stay clear-headed, logical, and in control.

Nikki’s story is a powerful reminder that health is holistic. By addressing the mind, body, and emotions together, we can break free from quick fixes and build long-term resilience, balance, and happiness. ✨ 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].

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

1% Happier and Healthier 100% Hyrox - Row, Row, Row, 1000 meters to go

Row smart not hard!

The 1,000 m HYROX row isn’t just about pulling harder—it’s about rhythm, breathing, and pacing. Sally and Ann dive into proper rowing form, common mistakes to avoid, and how to train your splits for the race.

🚣 Technique breakdown: legs, core, arms in sync

⌛ How to pace 1,000 m in the middle of a tough event

📈 Our personal rowing progress and race-prep reflections

Whether you’re new to the erg or chasing efficiency gains, this episode will help you row stronger and smarter.

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.