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PODCAST

Small Gains: The Inclusive Strength and Running Podcast

Lucinda Livingstone

Hey! I’m Lucinda (they/them), and welcome to Small Gains—the inclusive strength and running podcast where we celebrate progress over perfection and chase intentional, incremental gains in our strength and running.Here, we believe small, consistent steps lead to big transformations—in our training, lifestyle, and overall well-being.I’m here to bring the alternative and LGBTQIA+ communities accessible fitness advice and guidance for ALL bodies.You’ll find me sharing evidence-based tips and insights on

health & fitness running

All Episodes

11:51

E56: When Injury & Health Set You Back: How to Keep...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/10/25

In this episode, I share my journey through injuries, health setbacks, and the mindset that helped me push through. It's not about pretending everything's fine—it's about accepting what’s happened and figuring out how to keep moving forward. Whether you're dealing with an injury, health issue, or just feeling stuck, tune in for practical tips and real talk on bouncing back stronger.Apply for my November 121 Online Coaching space here: https://forms.gle/6KB1iLx6dcmHo2JT8 Apply for my Fast &

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20:27

E55: I Can’t Decide: Do I Run or Lift? Hybrid...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/10/11

Today, I'm talking about hybrid training, a buzzword right now in the fitness world, but a training style I've been doing for a good few years that's brought me and many of my 121 clients a ton of joy.I speak about the benefits, the drawbacks, how accessible it is, and the mistakes I often see people make getting into it and how to overcome them if you're wanting to try Hybrid training yourself.If this episode inspired you and you are ready to take action, don’t miss out on my Fast & Ferocious

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14:05

E54: The Realities of Body Image Standards in 2024

Small Gains: The Inclusive Strength and Running Podcast ·

2024/09/27

In this episode, I discuss the pressures of body image standards in 2024 and how they've been skewed to the point where it's affecting so many of the folk I work with, myself and the rest of the world.As a fitness and nutrition coach, it's clear to me that these unrealistic standards are increasingly harmful, especially for queer and trans individuals.We need to remind ourselves of what a healthy, functioning body looks like and remember not to compare ourselves to unrealistic portrayals in the

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16:19

E53: How Often Should You Change Up the Exercises in...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/09/13

Today we're diving into how often we should change up specific exercises in our workouts. Should we bother? Should we stick to the same ones? What if we get bored? What if we feel overwhelmed by change? I explain the reasoning behind changing things up, keeping things efficient, but also exploring new things for the sake of stimulation and variety depending on what your vibe is when it comes to training! To join the waiting list about my next 121 coaching intake, apply here:

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12:44

E52: Split Decisions: What's Your Perfect Workout...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/08/29

Today I answering the most popular question from my recent group coaching program: "How do I figure out what workout structure works best for me?" We dive into how to decide on the frequency and structure of your workouts based on three key factors: your realistic training schedule, your goals, and any physical conditions or injuries.I share tips on how to start small with one or two sessions per week and gradually increase as you get comfortable. We explore different structures for various

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16:22

E51: Breaking Free from Hyperfocusing: Embracing the...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/08/22

I dive into the dangers of hyper-focusing on end goals, whether in fitness, health, or life. After spending weeks intensely focused on creating my solo music record, I realised how much we can put our lives on hold, waiting for a moment that may never bring the satisfaction we expect. I share my own experiences with fitness and body image, where I learned that the journey never truly ends. To join the waiting list about my next 121 coaching intake, apply here: https://forms.gle/6KB1iLx6dcmHo2JT8 My

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19:45

E50: Our Flakey Mate Motivation vs Our Old Trusty...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/08/09

Hey gang! Today I am bringing you an episode all about the crossover and the opposites of strong habits vs motivation, because being motivated 24/7 just isn't possible, but there are ways to work though those lower motivation days with self compassion and purpose, so we go through the ins and outs of motivation, I share my own formula to help you combat your own dips, and we finish with some book recommendations. Short n snappy! My solo music can be found here for all those interested: @hellollouix

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16:08

E49: Relighting The Fire: Knowing When To Reset and...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/07/26

Hey gang! Today we talk about getting your head back in the game with your fitness and wellbeing habits, especially if you've slipped off. Whether it’s due to a busy summer, big changes, or burnout, I am here to help reignite your fire. We also explore the upcoming Superhuman Summer Slam – a month-long coaching program to reboot your habits and get consistent again. For the final few early bird slots, sign up here: https://buy.stripe.com/4gwdR7eHJ72fbzW7sC Let's dive into setting new intentions,

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14:42

E48: What Does Unconditional Permission To Eat...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/07/18

What actually is "unconditional permission to eat?" Today we dive into how the concept of unconditional permission to eat helps remove food guilt and the good/bad food mentality, which can lead to overeating and low self-esteem. By allowing ourselves to enjoy all types of foods without restriction, we can create a healthier relationship with food. I share examples of this approach in action and give practical tips for starting to embrace unconditional permission to eat in your own day-to-day

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15:56

E47: How to Let Go of Self-Limiting Beliefs in a...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/07/10

This is maybe the most important podcast episode I've put out. A (quite unintentionally personal) deep dive into letting go of our self-limiting beliefs, especially in a world that often feels unwelcoming to us. The book recs I mention in this episode: To have a virtual coffee chat with me to chat about 121 online coaching, fill in this quick form and I'll get back to you ASAP: https://forms.gle/6KB1iLx6dcmHo2JT8 Want to join my trans masc beginner program and app subscription? Find that here:

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25:53

E46: From ED Recovery to Strongwoman Competitions &...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/07/04

In this episode I'm joined by my good mate Happie Lifts to discuss her journey into strongman competitions, recovery from disordered eating, and challenges surrounding hypermobility and biomechanics. Happie shares her experiences as a person of colour navigating predominantly white male weightlifting spaces, the support systems that helped her, and the importance of representation in fitness.We also touch on effective training strategies for hypermobility and the psychological barriers folks might

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14:16

E45: How Often Should You Be Training To Complete...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/06/21

Today, we’re exploring you should always train to muscle failure and if not, how often should you? I discuss what the evidence says, effective reps theory, cluster sets, RIR, RPE, what true failure actually is, and how this can all benefit your own training, as well as going into how I work with my clients on all of this to help their strength increase continuously. As always any questions let me know, and happy lifting!00:53 Should you train to muscle failure every time?01:38 The 'Effective Reps'

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23:09

E44: Feeling Like You’re Constantly in Survival Mode?

Small Gains: The Inclusive Strength and Running Podcast ·

2024/06/13

In this episode, I'm excited about heading to Liverpool to see Taylor Swift, but my thoughts are heavy with the ongoing genocide in Palestine. It’s frustrating to see influential figures like Taylor stay silent on such crucial matters. I feel a need to do more and hope others use their platforms for positive change. Remember, every bit helps, so keep supporting mutual aid, E-Sims, and boycott campaigns.Today, we’re diving into a topic that's been coming up a lot with my clients: feeling like we're

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17:44

E43: The Magic of Doing Less When It Comes To Your...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/06/06

Today I dive into the importance of realistic fitness goals and the pitfalls of trying to do too much at once. By focusing on what truly matters and understanding personal values, we discuss how to create a sustainable routine. Plus, there are practical tips for anyone feeling overwhelmed with their fitness or lifestyle changes. Tune in for insights, motivation, and a three-step process to simplify your goals and achieve balance. Hope it's helpful gang! 00:13 Running Lessons Learned03:28 The Art Of

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11:12

E42: Dancing In The Rain with Bruce Springsteen &...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/05/24

A quick blast of an episode this week speaking about the importance of knowing your WHY when it comes to your health and fitness goals, as well as your career and life goals and if your WHY's align with your morals and values for living your life. 00:53 Bruce In The Rain03:55 That Was My Why04:34 What does a 'Why' look like?06:48 Do you know what your Why's are?07:20 Prompts09:49 It's Okay To Question Your Why Interested in joining the next intake of Fuzz Culture Club for 121 online coaching? Apply

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17:21

E41: Rewriting The Narrative On Summer Bodies

Small Gains: The Inclusive Strength and Running Podcast ·

2024/05/16

It's time to rewrite our own narrative on Summer Bodies. No more summer shreds, no more trying to 'fit' into old summer clothes that don't fit. We unpack the harmful discourse around summer bodies, chat about how we can deal with comparing ourselves to others, and how we can move closer to a place of meeting our body where it is now, and allowing ourselves to show up in a much kinder way for ourselves and our bodies this summer. 00:31 ALL Bodies Are Summer Bodies02:37 Summer Clothes07:43 Navigating

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31:09

E40: Body Image

Small Gains: The Inclusive Strength and Running Podcast ·

2024/05/09

Today we are having a long overdue conversation about body image. What does body image mean? What is our relationship with our body like? Can we strive for balance between caring about our appearance and not obsessing over it and continuously body checking ourselves? Let's dive in and find out. 00:49 What IS Body Image? 03:06 The Facts 06:34 Smaller Doesn't Equal Better 08:01 I Got A Cool Hair Cut 12:32 Body Image in Relation to Fat Loss and Weight Goals 16:16 How Much Is Too Much? 18:22 The Media

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24:45

E39: Building a Love Lies Bleeding Body: A Coach's...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/05/02

A bit of fun today! I decided to dive into Katy O'Brian's bodybuilding style of training for her role in the movie Love Lies Bleeding alongside Kristen Stewart. Katy built a killer physique for this movie managing her Chron's disease alongside it. What did Katy have to go through for this role in terms of her training and nutrition? Is this sustainable for an every day gym goer? Let's find out together! 02:28 History Pre Acting Career03:45 How She Was Picked For The Role04:25 Chron's Disease05:13

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52:37

E38: Shedding Diet Culture, The Cult Of Weight Loss...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/04/26

Today I'm joined by the wonderful Vera Schofield (@FlexwithVera) to chat about their first steps into fitness, her experience of weight watchers as a child, finding joy in inclusive movement and how to incorporate flexibility work into your own training. I hope you dig it! 02:26 First Steps Into Fitness07:04 Intro To Pole Dancing09:01 Weight Watchers14:13 Noom16:27 Corporations Praying On Vulnerability19:42 The Vibe of an Inclusive Movement Environment27:31 Flexibility vs Mobility33:38 Including

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48:50

E37: F*ck It Decisions, Late ADHD Diagnoses & Chaotic...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/04/19

Today I chat to the Almighty Shona Denovan about all things ADHD, impulse decisions, risky moves in business and how we both coped with getting an ADHD Diagnosis later in life. We look back on how it affected our childhoods and how fitness and movement enriched our lives when our brains are chaotic AF. 03:22 F*ck It Impulse Decisions08:05 More Impulse Decisions10:38 Late Diagnosed ADHD17:09 Treatment Options19:49 How Has Fitness and Movement Helped You26:54 Sleep, Gwyneth Paltrow's Court Case and

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