In this episode, I share my lifelong struggles with sleep and how they impacted my life, especially as a touring musician.

We dive into how prioritising sleep can improve our overall health and recovery, and I give you a bunch of my best tips for setting sleep routines and keeping them simple without compromising your social life.

If you're struggling with sleep, to get enough of it, or to regulate it. This is your one.

15 minutes that will transform your sleep habits and overall well-being? Yes sir!

Sleep prompts I give you in this episode:

• What time do you get in bed?
• What time do you actually FALL asleep?
• What time does your first alarm go off?
• What time does that mean you need to fall asleep?
• What time does that mean you need to be in bed by?
• What time does that mean you need to start winding down by?
• What time does that mean you need to have finished your last meal and any life admin things by?

PS: Sign up for the next round of Fast & Ferocious my hybrid lift and run program here: https://www.fuzzcultureclub.com/fastandferocious

Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6

• 00:10 My Own Sleep Challenges
• 02:32 Understanding Sleep Hygiene
• 04:36 Why we just need to get to bed earlier...
• 10:34 How Sleep Affects Recovery From Our Training
• 12:42 Final Tips

I dive into the all-or-nothing mentality that often traps us in a vicious cycle and holds us back from making progress with our fitness and nutrition.

Today I share four rules for ditching your own all or nothing monster for good so we can make steady progress with our fitness and nutrition goals.

My brand new intro to Hybrid 12 Week Program is now here. Sign up and use the code ‘LETSGO’ for 50% off your first month! https://www.fuzzcultureclub.com/superhuman

Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6

• 00:22 The Impact of Diet Culture On My Mindset to Fitness and Nutrition
• 02:14 Fitness Flavoured All-or-Nothing Mentality
• 04:32 Our Bestie: The All Or Nothing Monster
• 07:49 Practicing Imperfect Action
• 11:43 Quarter Day Mentality
• 15:20 Don't Scold Yourself
• 16:56 Seeking Help And Taking Action When You're Completely Lost

In this episode, I explore the feeling of ‘not doing enough’ in areas like fitness, nutrition, and wellbeing, often driven by social media and societal pressures.

I discuss the pitfalls of comparing ourselves to others and the dangers of overwhelming ourselves with too many self-improvement activities simultaneously.

We talk about how to choose what truly matters to us individually and avoid falling into the comparison and self-development traps, that cause us to think ‘Am I doing enough?’ when sometimes you already at doing PLENTY.

My brand new intro to Hybrid 12 Week Program is now here. Sign up and use the code ‘LETSGO’ for 50% off your first month! https://www.fuzzcultureclub.com/superhuman

Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6

00:29 The Influence of Social Media & The Pressure To Do More

03:35 The Comparison Trap

09:50 Avoiding the Self-Development Trap

11:13 Falling Into All Or Nothing

14:45 Final Thoughts: Choose Yourself

Getting your wellbeing together can feel massively overwhelming. But it doesn’t have to! In this episode, I break down the absolute bare basics you need to feel good (without turning your life upside down). And show you how to define what your own basics are.

We’re talking small, doable steps that actually make a difference—no guilt, no stress, no ‘you must wake up at 5 AM’ nonsense. Whether you’re starting from scratch or just need a little reset, I’ve got you. So take a breath, hit play, and let’s get this sorted together.

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

Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6

03:33 What even are the basics though?

08:58 Defining Our Own Self Care Basics

13:34 Nutrition Essentials

15:21 Movement Essentials

18:48 Extra Considerations For LIFE

This week I team up with Brighton’s best looking Squat aka Talia, an inspiring queer coach and Aussie Rules Football player from Brighton.

We discuss the importance of balancing training and recovery, recognising when to push through fatigue, and when to take a necessary rest. We also touch on alternative gym options and the concept of deload weeks, as well as trusting your intuition and adapting your training routine to fit your own needs and goals. Not too shabby right?

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

• 04:02 Experiences with Fitness and ADHD
• 07:09 Getting Into Aussie Rules Football
• 15:07 Balancing Training and Rest
• 21:32 Making Decisions About Training
• 33:16 Choosing Rest Over Gym: Trusting Your Intuition
• 34:13 Balancing Mental Health and Exercise Decisions
• 35:09 Learning from Missed Workouts
• 40:03 Adapting Training to Personal Needs
• 44:27 Exploring Non-Traditional Gym Options
• 54:02 The Importance of Deload Weeks
• 56:42 Listening to Your Body and Mental Health
• 01:02:46 Final Thoughts on Rest and Recovery

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