Small Gains: The Inclusive Strength and Running Podcast

Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode!

Heading into longer runs and not sure what to eat, when, or how much?

In this episode I break down run fuelling. Why you bonk, the 90-minute rule, how many carbs to take per hour, how to train your gut so you don't end up pooping in a bush, what fuel sources we can use, what to eat before and after your runs, and what to do about carb loading.

Grab my free Small Gains Fuel & Hydration Guide at fuzzcultureclub.com/run-fuel-and-hydration-guide

If you’d like 50% off your first month of Club or Crüe memberships use the code ‘SMALLGAINS’ when you sign up at https://www.fuzzcultureclub.com

Find me on instagram https://www.instagram.com/lucinda_fuzzcultureclub

Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode!

After 244 days away, I’m back.

After losing my best friend and facing a CPTSD flare-up, I realized that taking a break from the podcast and social media content didn’t mean I had to step away from the work that gave me purpose.

If life has knocked you out of your routine, I hope this episode reminds you that finding your way back doesn’t have to happen all at once.

I talk about how coaching, training, therapy, coaching and small steps back into creating helped me through a difficult stretch.

I also catch you up on life while I was away: moving to a new city, finding an inclusive run club, supporting my dog Aubrey through surgery, and bringing my online clients together in person.

Plus I share what happened when I booked a fitness competition and a half marathon on back-to-back days and why I’m now training for joy instead of chasing the next event.

There’s no perfect comeback plan here, just a fresh start and a few hard-won lessons along the way.

I also introduce Crüe, my new training membership, and share that I have two one-to-one coaching spots opening up.

Join me for a yap about grief, purpose, community, and finding my rhythm again, chasing one small gain at a time.

If you'd like 50% off your first month of Crüe or Club use the code "CHASETHESMALLGAINS"

All coaching details are here: fuzzcultureclub.com

Find me on instagram here.

Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode!

What happens when you’re out of that Newbie gains phase and you stop getting PBs every week in the gym or at park run?

Once we are out of that phase, our rate of progress can slow down, but that isn’t a bad thing. A lot of people get disheartened and give up at this point, but I want to talk about why this isn’t by any means a negative, and why it’s so important to set the right expectations for the outcome of your training sessions when you’re a couple of years in with your consistency.

00:54 The Reality of Training Progress

09:57 Understanding Newbie Gains

14:40 The Non-Athlete Reality

18:46 The Importance of Good Programming

23:13 What Progress ACTUALLY Looks Like

24:29 Markers of Progress Beyond PRs

If you’d like 50% off your first month of Superhuman use the code ‘SMALLGAINS’ when you sign up at https://www.fuzzcultureclub.com/superhuman

Find me on instagram https://www.instagram.com/lucinda_fuzzcultureclub

PS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️

Workout Subscription App: https://www.fuzzcultureclub.com/superhuman

Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious

121 Coaching: https://www.fuzzcultureclub.com/workwithme

Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode!

I had a funny old time at Hyrox last week washing out my first attempt at the Pro Category.

I’d had a lot of stress on and this resulted in a very disregulated and strange race experience and I thought this would be a fun one to chat through to give you an insight into how mental health can really impact our training and performance.

Love you!

00:21 Hyrox Pro Race Debrief

02:00 What is Hyrox?

03:54 Race Format and Experience

06:11 Impact of Stress on Performance

09:22 Race Day Challenges and Reflections

20:29 Sensory Issues and Final Thoughts

24:16 Future Plans

If you’d like 50% off your first month of Superhuman use the code ‘SMALLGAINS’ when you sign up at https://www.fuzzcultureclub.com/superhuman

Find me on instagram https://www.instagram.com/lucinda_fuzzcultureclub

PS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️

Workout Subscription App: https://www.fuzzcultureclub.com/superhuman

Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious

121 Coaching: https://www.fuzzcultureclub.com/workwithme

Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode!

Happy new year small gains family! We are back and chatting about mindset shifts and anecdotes to help us stop procrastinating, improve our consistency in our workouts this year, and take action even when our motivation is fleeting and we are struggling with HOW and WHERE to even start.

I hope you enjoy this one, be sure to let me know if any of the 3 prompts I shared help.

If you’d like 50% off your first month of Superhuman use the code ‘SMALLGAINS’ when you sign up at https://www.fuzzcultureclub.com/superhuman

Find me on instagram here

PS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️

Workout Subscription App: https://www.fuzzcultureclub.com/superhuman

Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious

121 Coaching: https://www.fuzzcultureclub.com/workwithme

Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode!

Hey team! Little end-of-year wrap-up from me today. We spoke about how the pressure to go BIG on those New Year’s goals can actually get in our own way, and how important bringing some softness and kindness to your goal-setting process can be, without stopping yourself from dreaming big or taking a big swing at something that you're really gassed up against.

Happy New Year, Small Gains Family, and a big thank you for all the support this year!

Love you!

Find me on instagram here

PS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️

Workout Subscription App: https://www.fuzzcultureclub.com/superhuman

Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious

121 Coaching: https://www.fuzzcultureclub.com/workwithme

• 01:06 Setting Realistic Goals for the New Year
• 03:14 Embracing Softness and Self-Care
• 04:36 Achievements and Personal Growth
• 08:29 Looking Ahead to 2026
• 12:59 Gratitude and Community Appreciation

Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode!

Is your smartwatch actually helping? Or is it actually negatively impacting your sleep, stress training and recovery and maybe you haven't realised that part yet?

This week we’re talking data obsession, the all-consuming sleep score, comparison traps and why your watch will never know your body better than you do.

Let’s bring some soul, intuition and common sense back into our training tech.

00:44 Evolution and Data Overwhelm

02:21 The Downside of Over-Reliance on Data

06:40 The Nasty Comparison Trap

10:15 What do my clients think about their smart tech?

16:21 The Dark Side of Fitness Trackers

18:37 Are they actually accurate?

22:57 Tips for not letting the data dictate your decisions...

Find me on instagram here

PS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️

Workout Subscription App: Superhuman - The LGBTQIA+ & Neurodivergent Informed Workout App For All Abilities — Fuzz Culture Club

Run & Lift Ongoing Training Program: Fast & Ferocious - The all-in-one program for getting stronger, faster, and more consistent—without the guesswork. — Fuzz Culture Club

121 Coaching: Online Coaching and Workout Programs — Fuzz Culture Club

Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode!

To Winter Arc or not to Winter Arc?

To Blanket Goblin or not Blanket Goblin?

Today’s chat is all about approaching winter when it comes to training, and allowing yourself to embrace the cosy season when you struggle with the change in seasons or find you’re affected by Seasonal Affective Disorder more at this time of year.

We shouldn’t let our environment change get in the way of our enjoyment of training, but we also shouldn’t put pressure on ourselves to overtrain or go ‘dark mode’ for winter.

Let me know your thoughts!

If you want to apply for testing my new Superhuman program. DM me here.

Find me on instagram here

PS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️

Workout Subscription App: https://www.fuzzcultureclub.com/superhuman

Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious

121 Coaching: https://www.fuzzcultureclub.com/workwithme

Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode!

Today I have my coach Tom Smith on to chat about Low Volume training. Low volume is getting thrown around a lot, but it can be very different for everyone depending on training age and time availability.

We speak about balance, recovery, session frequency, the minimal effective dose to make progress, and considerations for hybrid training.

I also thought it would be cool for you guys to hear from the person that is a mentor to me, as a coach and a leisurely athlete. I hope you dig it!

• 05:12 Individual Differences, Misconceptions and Personal Experiences with Low Volume
• 13:02 Balancing and Recovery
• 17:34 Stress and Training Adaptations
• 30:49 Training for Emotional Regulation and Mental Health
• 40:00 Effective Training Intensity and Effort

Find me on instagram here

Find Tom on instagram here.

PS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️

Workout Subscription App: https://www.fuzzcultureclub.com/superhuman

Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious

121 Coaching: https://www.fuzzcultureclub.com/workwithme

Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode!

The time reality check… we do not have a lot of it at all.

Last year I hit a bit of a wall in August. I felt like I was doing everything right but I still just felt like I was on a constant hamster wheel with work, life, socialising and I felt like I was missing out on a lot.

I sat myself down and spent 30 minutes mapping out all the things I was trying to fit into my week, including travel time, transition time and all those little tiny life admin things that stack up… and what I realised was that I was trying to fit in FAR more than I actually had time for, which meant things like my sleep, social life and down time was all taking the hit.

I’ve spent the last year changing my working life, being more realistic on what I can take on and achieve in a week, and things are slowly starting to shift.

As someone with ADHD, time blindness is something I struggle with, so this practice really really helped me get my life together a little more from a time management perspective.

This is something that has also resonated a lot with the folk that I coach, so I decided to make a free resource so you can use the very same exercise that gave me a time reality check, to give you the space to do the same if you’re currently struggling with your time availability for the basics like workouts, a grocery shop, chill time, social time outside of work.

I really hope it helps, and. Let me know your thoughts after you listen!

Time Reality Check Map: https://is.gd/a5YUY7

Find me on instagram here

PS: If you want to improve your strength and/or running in a wholesome, wonderful, inclusive online community, check out my coaching options below ⤵️

Workout Subscription App: https://www.fuzzcultureclub.com/superhuman

Run & Lift Ongoing Training Program: https://www.fuzzcultureclub.com/fastandferocious

121 Coaching: https://www.fuzzcultureclub.com/workwithme

00:13 My Reality Check & My Personal Struggles With Time Management

05:12 The time we actually have available

12:12 The Impact of Time Blindness

13:36 How do we get that time back?

16:32 The trade off's we often don't want to make...

17:53 Reality Check: Prioritising What Matters

20:19 Practical Solutions