In this episode, I explore the intersection of exercise and depression. Drawing from my own experiences and research, I discuss the benefits of physical activity as a coping mechanism and treatment for depression. From analysing studies to sharing practical tips, I offer insights into overcoming barriers to exercise during low periods. Join me for a sincere exploration of mental health, self-care, and the role of movement in navigating depression.

• 00:07 Training When You Have Depression
• 01:27 My Depression Diagnosis
• 03:42 Movement Isn't 'Medicine'
• 05:38 What does the research say?
• 10:53 What My Followers With Depression Said
• 13:07 What Can We Do To Help Ourselves?
• 23:37 My Good Thing

Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8

In today's episode, I'm talking about how most of us don't have a discipline or willpower problem when it comes to consistent training. We actually just lack a few tools that will help us create those sustainable habits and put our all or nothing thinking in the bin. So allow me to introduce you to some new mates to help!

• 00:22 "I Just Need To Be More..."
• 01:59 Does training require any element of discipline or willpower?
• 02:37 It's Not Our Fault, But It Is Our Responsibility
• 4:24 Self Compassion
• 07:54 Mx. Flexibility
• 11:54 Training is Allowed To Be Fun Lads
• 14:23 Support Besties

Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8

In today's episode, I'm talking all about patience. We delve into how patience is crucial in fitness, focusing on steady progress over quick fixes. And I throw in some wisdom from Mr. Miyagi about breaking down goals into smaller steps and trusting the process.

• 02:17 My Journey of Learning Patience
• 02:54 Why do we need to be patient with self work?
• 05:36 Patience with Training
• 07:25 Repetative Training Patterns
• 10:06 Mr Miyagi Vibes
• 12:18 Putting It All Together
• 13:22 Prompts For Patience

Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8

Pre order the new 'Trans People Belong In Sports' shirt here: http://fuzzcultureclub.com/merch

In this episode, I tackle the topic of food tracking, weighing up its pros and cons. I share personal experiences and insights to help you lovely lot understand WHY you might want to track food and HOW to do it responsibly. I debunk some myths and offer a few simple alternatives for those who prefer not to track. Whilst continuing to prioritise a healthy relationship with food, and know when to transition away from tracking for long-term well-being. Hope ya dig it!

• 02:14 New FCC Merch!
• 03:19 Food Tracking 101
• 05:03 Why Might We Actually Want To Track Our Food?
• 07:38 Is Food Tracking Considered Disordered Eating?
• 10:26 Food Tracking Apps
• 15:36 How To Move Away From Tracking?
• 18:05 What Are The Other Options?
• 18:25 The 3:1 Method
• 19:46 Plate Or Fist?
• 22:00 So To Track Or Not To Track?

Pre order the new 'Trans People Belong In Sports' shirt here: http://fuzzcultureclub.com/merch

Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8

I'm back after a week of battling tennis ball-sized tonsils. But now that I'm feeling better, we’re diving into food cravings.

We'll chat about those intense desires for specific foods, exploring what triggers them and how to manage them. Ever felt like you just gotta have something sweet after dinner, even when you're not really hungry? Yup, we've all been there!

Today I talk about a concept called "urge surfing," where we ride out those cravings, honour our fullness and hunger cues, and give ourselves full permission to eat without having to hard restrict more hyper palatable foods.

TW: Mention of Eating Disorders at a couple points!

• 00:00 Tennis Ball Tonsils & Thailand
• 02:53 Pancake Day
• 03:16 Food Cravings
• 05:19 What actually are Food Cravings?
• 08:18 Food Cravings & Triggers
• 11:35 The Solution to Food Cravings
• 14:05 Surfing The Urge
• 16:05 Implementing Urge Surfing
• 19:28 Why is Urge Surfing Beneficial?

Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8

TW: Eating Disorders, Diets, Extreme Food Restriction

Join me on a journey through my history of chronic dieting as I delve into the darkly (and slightly comical at times) world of extreme food restriction and misguided weight loss attempts I tried between the ages 7 and 27. From the 18p Tommy Soup Diet to Special K and beyond, prepare to cringe, laugh, and maybe even cry, out of pure frustration, at the lengths I went to in pursuit of thinness. But fear not, for amidst the chaos lies a tale of redemption and resilience, as I reflect on how these experiences led me to becoming the coach I am today. So buckle up and brace yourselves for a rollercoaster ride through the pitfalls of all my fad diets with a little bit of hope at the end... I promise!

• 00:04 My Intro To Diet Culture
• 02:54 My 18p Tommy Soup Diet
• 04:40 Special K FFS
• 06:48 Cutting Out Carbs
• 07:51 Intermittent Fasting
• 12:06 Vegan Smoothies
• 14:09 Very Unsafe Internet Diet Pills
• 16:01 Why Am I sharing all this with you?

Interesting in joining the February intake of Fuzz Culture Club, apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8

Are you a morning person? Or is it just not your flavour?

In todays episode I spend some time talking about approaches to getting up early to smash your mornings, even if you typically don't enjoy it, but want to start to build in an earlier wake up time in favour of prioritising yourself!

Interesting in joining the February intake of Fuzz Culture Club, apply here and tell me a little bit about yourself: https://forms.gle/6KB1iLx6dcmHo2JT8

• 00:38 50/50 Gender Vibes
• 02:46 Are you a morning person?
• 03:42 How do you get up so early though?
• 04:57 Sleep and Your Circadian Rhythm
• 06:07 When do you feel most productive?
• 07:42 Setting the Intention & Purpose
• 09:00 Work Backwards
• 10:13 Tools you ask?
• 12:11 Mental Tekkers for Getting Up
• 16:44 Things To Remember

Today I explore why I've always struggled with self belief, and how I learned to challenge it a little more as I started to build more belief in my own capabilities. I hope you enjoy it!

To apply to work with me in Fuzz Culture Club tell me about yourself here: https://forms.gle/6KB1iLx6dcmHo2JT8

• 00:05 Christopher WALKen Update
• 02:08 The Cult of Barefoot Shoes
• 04:16 Naturally programmed to think I can't do things
• 05:52 Building the Evidence
• 06:39 When was the first time you felt capable?
• 08:29 Why do so many of us lack self belief in the first place?
• 10:05 Times I saw that Evidence and Self Belief Line Up
• 11:48 Ideals of Success
• 13:11 What self-belief do you wish you had to do a hard thing right now?
• 13:53 Four steps to start building your own Self Belief

Today we're talking all about goal setting for the new year, sustainably and efficiently.

Use this simple 5 step process to plan and set out your goals for the year.

A new years resolution doesn't have to be something you don't action past February, with the right support and plan it can turn into the vision you have.

The substack article I wrote to go alongside this episode is here: https://fuzzcultureclub.substack.com/p/how-to-cultivate-the-life-you-want

To apply to work with me in Fuzz Culture Club tell me about yourself here: https://forms.gle/6KB1iLx6dcmHo2JT8

• 00:53 A lifetime of Failed New Year New Me's
• 02:15 A Collective Want to Move Well and Feel Good
• 03:02 The Problems I Continously Had
• 06:24 My 5-Step Method For Mapping Out Your Goals
• 07:26 Step 1
• 08:48 Step 2
• 12:37 Step 3
• 13:41 Step 4
• 15:08 Step 5

It's been an eventful 2023 for me personally and professionally. I've learned a lot, and I've failed a lot. So I wanted to share 10 lessons I learned in 2023. I hope this episode gets you fired up for the new year!

To enquire about working with me in 2024 get in touch here: https://forms.gle/6KB1iLx6dcmHo2JT8

To fill in my free yearly review and goal setting form for your 2024 goals... go here: https://forms.gle/mqMHw5aYMiQWUR738

Time Stamps:

• 00:21 Top 1% Podcaster: It's Me!
• 01:27 My 2023 Wrapped
• 03:04 Lessons Learned in 2023
• 03:38 The Basics Are Sexy
• 04:21 Messy Imperfection Is Awesome
• 05:06 Be Good At Failing
• 05:50 The Power Of The Pause
• 06:41 Knowing What's Holding You Back from Taking Action
• 07:42 Neurodiversity can be your Superpower
• 08:45 There's ALWAYS something you CAN do
• 09:40 Habits are just Behaviours
• 10:34 Owning Our Decisions
• 11:59 Who do you WANT to be?