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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

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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16:07

E25: 10 Meaningful Lessons Learned in 2023

Small Gains: The Inclusive Strength and Running Podcast ·

2023/12/31

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 Wrapped03:04

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20:29

E24: Let's Get Messy: Embracing Imperfect Action &...

Small Gains: The Inclusive Strength and Running Podcast ·

2023/12/21

Today we're talking all about embracing doing things imperfectly, which is often really hard for a lot of us. But there's a reason for the imperfect-ness in that it helps us take action when a lot of the time we might try and talk ourselves out of it.Hope you did it!If you'd like to chat about joining team FCC for coaching in 2024, you can tell me a little bit about yourself here and I'll get back to you shortly.And the substack entry I mentioned in this episode regarding being hangry AF on

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53:22

E23: Somatics, Breathwork & Trauma with Kellan Bacon

Small Gains: The Inclusive Strength and Running Podcast ·

2023/12/15

TW: Mention of suicide, PTSD and talk of traumatic events. Today I have a chat with Kellan Bacon of Kai Ming Holistics about somatic breathwork in relation to trauma. I also tell you how I ended up fracturing my ankle and am having to wear a silly boot for 2 months. 00:03 The Story of Christopher WALKen (My Ankle Fracture)08:23 What is Somatic Breathwork?09:18 Why do people do it?12:26 Is it comparable to therapy?13:47 How does it differ from Meditation?17:34 Tapping into Trauma via The Nervous

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14:16

E22: All I Want For Christmas Is Healthy Boundaries &...

Small Gains: The Inclusive Strength and Running Podcast ·

2023/12/08

Today we're talking about navigating the holidays! Overwhelm, food relationship, training, boundaries. I give you my 5 top tips for getting through the festivities with your wellbeing in mind. If anyone would like a copy of the free webinar I speak about in this episode, you can find it here. If you would like to have a chat with me about kicking off your training and nutrition before the year is out, you can get in touch with me here. Hope this helps gang! 00:56 I Finally Started

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59:22

E21: Hypermobility, Neurodiversity, Strength and...

Small Gains: The Inclusive Strength and Running Podcast ·

2023/12/01

A good old chat with the wonderful Pennie Varvarides (they/them) about everything Hypermobility, strength and flexibility. As well as the link between Neurodiversity and Hypermobility and taking your Mum to the GP with you to advocate for you when you're in your 30s. Enjoy team!03:06 What is Hypermobility?05:09 Hypermobile Findings and Running Marathons11:51 A big old knee injury14:36 Treatment for Hypermobility17:12 The Hypermobility and Chronic Pain Crossover19:37 Why are cis men not as

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31:56

E20: "I know what I need to do, I just can't seem to...

Small Gains: The Inclusive Strength and Running Podcast ·

2023/11/24

How many times have you thought or said this to yourself or a mate? Today is a deep one. All about getting over those mental barriers to actually be able to do the things you say you're going to do. I hope you enjoy it!00:33 Exciting Changes to FCC01:28 "I know what I need to do, I just can't seem to do it"02:51 You've Tried Everything and you feel disheartened06:51 What is the resistance we're having to the change we're trying to make?08:40 Celebrating Small Wins and Practising Gratitude10:17

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21:46

E19: How To Switch Up Your All Or Nothing Mindset

Small Gains: The Inclusive Strength and Running Podcast ·

2023/11/17

Today we are talking about challenging that little all or nothing bug that creeps in when you miss a workout. I talk about my own experience with an all or nothing mindset, how I changed things up, and how you can do the same. 00:08 My First Ever Solo Shows are this week!01:54 What is an all or nothing Mindset?03:20 My Experience with My Own All Or Nothing Mindset06:36 What made me change that mindset?08:55 How do we overcome our all or nothing mindset?09:52 Stop Saying Fuck It11:02 Stay Flexy12:09

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54:01

E18: Testosterone, Top Surgery and Lil' Gay Undercuts...

Small Gains: The Inclusive Strength and Running Podcast ·

2023/11/10

A chat with the incredible Em Donks of NRG Fitness about their transition, testosterone, top surgery, creating a trans masc physique, masc fashion, confidence and dealing with mental negativity. I hope you all enjoy it!01:27 The Early Years05:33 Hockey & Coming Out09:09 Growing Up Catholic and Family Support11:17 How do we want to be perceived?13:16 The First Steps in Em's transition16:03 The Lil Gay Undercut18:20 People Pleasing 20:08Choosing Masc Fashion20:55 New Found Confidence25:36 Starting

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16:28

E17: The Pause That Changed My Life

Small Gains: The Inclusive Strength and Running Podcast ·

2023/11/03

Today we're talking about The Pause, one of the best little tools we have to increase the consciousness of our choices and mindfulness around every decision we make. Very exciting to bring you this one!00:50 Being Honest about my Mental Struggles 03:22 The Power Of The Pause04:39 Using The Pause with Food Relationship05:45 Using The Pause with Boredom Eating 08:02 Choosing when to implement a pause...08:52 What I used the pause for in ED Recovery09:55 Using the pause within your mental

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