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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

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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24:53

E36: ADHD vs Sleep Part 2 - Practical Tips for...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/04/12

In this episode, we're back with part two of our discussion on ADHD and sleep. We recap why people with ADHD often struggle with sleep, then dive into practical tips for improving it. From gradual changes to your sleep routine to incorporating relaxation exercises like deep breathing, we cover it all. We emphasise controlling your bedroom environment, creating external cues for sleep, and I give you a simple formula to use as a prompt when working on that sleep. 00:30 Recap Of Sleep Vs ADHD Pt

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23:18

E35: ADHD vs Sleep Part 1 - Why Do We Struggle? What...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/04/05

Part 1 of a 2 part episode on ADHD and the struggles that so many of us with it have with sleep. Today we cover the actual reasons people with ADHD struggle, what the research says and what good sleep hygiene actually looks like.Next week in Part 2 we'll be covering the different types of things we can do to help our sleep when we know our Sleep Hygiene is already in a good spot. 03:04 What sleep often feels like to people with ADHD...05:39 My Own Issues with Sleep09:16 Why we struggle13:12 What

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25:57

E34: "Have You Tried Just Going For A Walk?" Real...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/03/29

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 Depression01:27 My

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19:58

E33: You Don't Just Need More Willpower, You Just...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/03/17

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 Responsibility4:24 Self Compassion07:54

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16:52

E32: Mr. Miyagi Vibes: Mastering Patience in Life,...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/03/08

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 Patience02:54 Why do we need to be patient with self work?05:36 Patience with Training07:25 Repetative Training Patterns10:06 Mr Miyagi Vibes12:18 Putting It All Together13:22 Prompts For PatienceInterested in

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24:11

E31: Data or Drama? Should You Track Your Food? Let's...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/02/23

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

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22:24

E30: Food Cravings, Unconditional Permission To Eat,...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/02/18

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

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20:39

E29: From 18p Tomato Soup to Internet Diet Pills, My...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/01/26

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

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20:20

E28: Unraveling Your Morning Identity & Burning Your...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/01/19

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 Vibes02:46 Are you a morning

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15:22

E27: Why I Always Struggled With Self Belief

Small Gains: The Inclusive Strength and Running Podcast ·

2024/01/12

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 Update02:08 The Cult of Barefoot Shoes04:16 Naturally programmed to think I can't do things05:52 Building the Evidence06:39 When was the first time you felt capable?08:29 Why do so

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18:25

E26: Cultivate Your 2024: A Seamless Process for...

Small Gains: The Inclusive Strength and Running Podcast ·

2024/01/05

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

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