In this episode, Emma and Adrian discuss the impact of menstruation on physical fitness, specifically focusing on strength training. They delve into Emma's personal experiences with various contraceptives, the chronic pain associated with periods, and the effectiveness of period products like period pants. The conversation also touches on the societal stigmas surrounding periods, the importance of giving oneself grace during tough days, and balancing nutrition while dealing with menstrual symptoms. Join them for an open and enlightening discussion on a topic often shrouded in taboo.

00:00 Introduction and Setting the Scene

00:43 Discussing the Menstrual Cycle

01:03 Impact of Periods on Training

03:40 Personal Experiences with Contraceptives

08:06 Exploring Endometriosis

14:22 Period Pants: A Game Changer

18:40 Discussing Swimwear and Underwear Options

19:59 The Longevity and Value of Period Pants

20:51 Fitness Motivation During Your Period

25:22 Dealing with Bloating and Body Image

26:57 Nutrition and Cravings During Your Period

30:48 Final Thoughts and Birthday Wishesled

We’re Adrian and Emma—a husband-and-wife duo cutting through the nonsense of fitness and nutrition. No crash diets. No unrealistic transformation packages. Just real people making real progress, one step at a time. In this episode, we discuss common fitness myths, including spot reduction, the fear of women becoming bulky from weightlifting, and misconceptions about carbs. We also touch on body fat percentages, the importance of balanced nutrition, and realistic workout schedules. Join us as we provide actionable tips and debunk myths to guide you on your fitness journey.

00:00 Introduction and Podcast Overview

00:40 Debunking Spot Reduction Myths

01:54 Understanding Body Fat and Abs

05:28 Women and Weightlifting Myths

10:31 Calorie Intake and Weight Management

16:12 Carbs: Myths and Realities

23:00 Optimal Workout Times and Frequency

30:29 Education and Nutrition

32:32 Conclusion and Call to Action

We’re Adrian and Emma—a husband-and-wife duo cutting through the nonsense of fitness and nutrition. No crash diets. No unrealistic transformation packages. Just real people making real progress, one step at a time. This episode: It's just us today, and we're diving deep into motivation vs. discipline in fitness. We reflect on past podcasts, discuss the difference between motivation and discipline, and share personal stories about overcoming various challenges. Tips for setting realistic goals, the impact of social media, and the benefits of a support network are also covered. Whether you're starting your journey or looking to stay on track, this episode is packed with practical advice to help you stay motivated and disciplined.

00:00 Introduction and Podcast Overview

00:20 Understanding Motivation vs. Discipline

01:07 Challenges of Maintaining Motivation

03:14 Setting Realistic Fitness Goals

04:50 The Importance of Consistency

05:33 Navigating Gym Anxiety

08:27 The Role of Support Networks

09:22 Personal Training and Online Coaching

11:30 Health Priorities and Long-Term Fitness

15:15 Holistic Health and Personal Experiences

22:16 The Impact of Protein on Health

22:39 Struggles with Period Pain and Gym Motivation

25:09 Social Media's Role in Fitness Motivation

30:51 Misconceptions About Weight Training

40:24 Finding Personal Motivation and Enjoyment

44:59 The Mental Health Benefits of Exercise

46:57 Conclusion and Final Thoughts

We’re Adrian and Emma—a husband-and-wife duo cutting through the nonsense of fitness and nutrition. No crash diets. No unrealistic transformation packages. Just real people making real progress, one step at a time.

This episode: We chat with Kathryn “Red” Langan, an experienced marathoner, ultra-runner, and personal trainer specialising in strength and conditioning for runners.

Red shares insights on what it takes to train for endurance events, the importance of strength work for injury prevention, and how runners can build resilience for the long haul. Whether you’re prepping for your first race or chasing an ultra, this episode is packed with actionable tips to help you stay strong, stay injury-free, and keep moving forward.

* Red would like to inform that the Spine Race, mentioned 9 minutes in, is in fact 268 miles (that still sounds like it's exclusively for lunatics to me!)

Video available on YouTube - Transcription on dayfit.co.uk

Red is available at: https://www.redlanganfitness.com/

And as always, our online coaching is available at: https://dayfit.co.uk

We’re Adrian and Emma—a husband-and-wife duo cutting through the nonsense of fitness and nutrition. No crash diets. No unrealistic transformation packages. Just real people making real progress, one step at a time.

This episode: We sit down with Tilly and Leo, two powerhouse fitness pros from The Gym Group Chesterfield, to dive into the world of Hyrox—the global fitness race blending endurance, strength, and mental grit.

Tilly has competed in Hyrox, pushing her limits in this grueling event, while Leo coaches athletes to tackle the challenge head-on. Together, they share insights on training for Hyrox, the best strategies for success, and whether it really is the ultimate test of functional fitness.

We will have both of them back in the lounge for separate episode where we can dig even deeper into how to master Hyrox, with Leo and an episode dedicated to women's health with Tilly.

Coaching with Tilly: https://www.instagram.com/omni.fitness0/

Coaching with Leo: https://www.instagram.com/leodolphinmachin/

Online Coaching with Emma & Adrian: https://dayfit.co.uk