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 balancing strength training and running through hybrid fitness—on your terms. No hustle or grind culture here. At Small Gains, we take a holistic approach to training—from gym intimidation and nutrition struggles to mindset, body image, neurodiversity, and mental health. If you’ve always felt like a bit of an outcast in fitness spaces, this will 100% be your flavour. Find me on Instagram at @lucinda_fuzzcultureclub On TikTok at @fuzzcultureclub To learn more about my coaching options or get in touch with me directly, head to fuzzcultureclub.com.

  1. 4 DAYS AGO

    E78: This Episode Might Just Change Your Life - The Time Reality Check Of Trying To Fit EVERYTHING In

    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

    28 min

  2. 7 OCT

    E77: Joe Wicks r u ok hun? Killer Protein Bars Myth-busted and Ultra Processed Foods Chat w/ Sophia, Apollo Nutrition

    Oh bloody hell where I do even start. Joe Wicks decided to make a ‘killer protein bar’ to raise awareness of Ultra Processed Foods but instead he just instilled fear and misinformation into the general population of the UK. Are we surprised? Probs not. Another millionaire with a huge platform - not considering their direct impact on society. I got my bestie Sophia Harris, from Apollo Nutrition, on the pod to myth bust, chat about Ultra Processed Foods (UPFs) and speak about the nuance this campaign actually needed. Find me on instagram here Find Sophia 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 02:53 Killer Protein Bars Controversy 06:33 Joe Wicks' Intentions, Qualifications and Impact 09:12 Ultra Processed Foods and Health Risks 17:10 Why The Killer Campaign Is Trash 19:53 The Nandos Dilemma 20:12 Food Poverty and Privilege 23:05 The Protein Bar Debate 27:06 Understanding Ultra Processed Foods 32:31 The Impact of Food Accessibility

    38 min

  3. 26 SEPT

    E76: Running Shoe Deep Dive with Good Time Craig - Part 2

    Welcome back gang. In part two of this yap with Craig from Good Time Running Club and Up & Running, Edinburgh. We dive into the costs of running shoes, the importance of shoe fits, the benefits of shoe rotations, and whether carbon plated shoes are worth the investment. Craig also shares insights on common running shoe myths, tips for runners in larger bodies, and how to assess if a shoe needs replacement. Tune in to learn all about picking the right running shoe for your needs and budget! 00:32 Hype Brands vs Shoe Pricing 06:08 Determining the Right Fit and Size 07:02 The Importance of Shoe Width 11:08 Shoe Rotation: Is It Necessary? 13:48 Choosing the Right Shoes for Different Runs 20:31 To Carbon Plate or not to Carbon Plate? 27:12 Common Myths-Busted Find me on instagram here Find Good Time Running Club here. PS: If you want to improve your strength and running in an 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

    36 min

  4. 26 SEPT

    E75: Running Shoe Deep Dive with Good Time Craig - Part 1

    All About Running Shoes - no rubbish or fluff or sponsors. Just honest advice and yapping! In this episode, we delve into the world of running shoes with Craig, an expert from Good Time Running Club and Up & Running store in Edinburgh. We discuss the nuances of choosing the right running shoe, including understanding gait analysis, selecting the proper size, and differentiating between road and trail shoes. Craig shares insights on shoe rotations, the impact of carbon plates, and busts common myths about running shoes. This episode will help you finally make an informed decision about your footwear. Lovely stuff. 03:39 Good Time Running Club 05:52 Building a Welcoming Community 07:26 Basics of Choosing a Running Shoe 14:27 What is Gait Analysis and why is it Important? 24:57 How Much Should you Budget for Running Shoes? Find me on instagram here Find Good Time Running Club here. PS: If you want to improve your strength and running in an 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

    36 min

  5. 29 AUG

    E74: How to Hunker Down After Illness and Poor Training — 6 Weeks to My Half Marathon

    Small Gains fam we are back! I've been on a little Small Gains hiatus, but I'm back with lots to share. August was wild with our first in-person Fuzz Culture Club lifting event. It was an emotional, joyful experience with clients from across the globe uniting and smashing their lifting goals. I've also been battling a nasty bout of tonsillitis, and it's thrown a wrench in my half marathon and deadlift competition training, but we are locking in! In this episode, I delve into sensible hunkering down to catch up on training without overdoing it. Join me as I talk about maintaining my wellness basics and gearing up for my upcoming race and comp, and learn about what NOT to do when a period of illness has meant you haven’t trained as much as you would have wanted to. 01:19 Fuzz Culture Club Lifting Event Recap 07:50 Dealing with Illness and Setbacks 10:11 Preparing for Upcoming Competitions 14:31 The Anti-Panic Approach to Training 19:33 Sensible Hunkering Down Apply for Fast & Ferocious: https://www.fuzzcultureclub.com/fastandferocious Find me on instagram here PS: If you want to improve your strength and running in an 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

    31 min

  6. 25 JUL

    E73: The Ethics of Yoga, Mixed Movement, Self Worth and the new Turnstile Album w/ Yoga With Olive

    In this episode, I chat with Olive (@yogawitholive) about their journey from growing up playing sports in Dubai to inclusive yoga and mixed movement. We discuss their training style, how they discovered yoga, how they strive to practice it ethically, ED recovery, overtraining, making fitness spaces more inclusive, and we even had time to rave about the new Turnstile album. Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6 Find me on instagram here Find Olive on instagram here: and at yogawitholive.com Inclusive Fitness yoga practitioners to check out: @divyabala @scotteeisfat @lucybyoga @susannabarkataki PS: If you want to improve your strength and running in an 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

    49 min

  7. 11 JUL

    E72: Mastering Autoregulation: Prevent Burnout, Maintain Consistency, Assess Training Readiness, and Know When to Push.

    We’re diving deep into the world of autoregulation in training today, and I reckon it’s the missing piece that SO many folk have been searching for when it comes to consistency and longevity in their training life. In this episode, we’ll explore what autoregulation is, all the amazing benefits it brings to our training, and how we can put it into practice. We’ll also discuss the potential challenges and special considerations for folks with chronic pain, injury, disability, or neurodiversity. You’ll learn how adjusting your workout based on your physical and mental readiness can help you achieve long-term consistency and enjoyment in your fitness journey. I’ll also share some real-life examples from my clients and myself, and all the methods I use in programming to help you apply autoregulation to your training. Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6 Find me on instagram here: https://www.instagram.com/lucinda_fuzzcultureclub PS: If you want to improve your strength and running in an 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 01:54 What izzit?03:58 Benefits of Autoregulation04:57 The Benefits Of Auto-regulating Your Training07:35 Practical Examples of Autoregulation13:55 Drawbacks and Challenges19:52 Considerations for Chronic Pain, Mental Health, Access Needs, and Neurodiversity23:54 Applying Autoregulation to Your Training28:14 Things Not To Do, and Things To Remember

    31 min

  8. 20 JUN

    E71: It’s Well Hot m8! – How To Train When the Flaming Sky Disk Comes Out Of Hiding

    The British summer has arrived, and it’s HOT and SWEATY and HUMID and HOT. Whether you’re melting in your gym warehouse, swallowing flies on your run, or trying to stuff sun cream into your one tiny pocket in your shorts — this episode is for you. I asked the FCC and Superhuman community what really grinds their gears about training in the heat and what actually helps. From cold showers and shady runs to confidence wobbles and sweaty fringe problems, it’s all here. If you’re trying to keep up your training without combusting under the flaming sky disk, this episode has got your back (and your hydration vest and SPF). Dig in, take what you need, and navigate training in hot conditions as best as you can! 👌 🔗 PS: The next round of Fast & Ferocious is coming up in a couple of weeks. Apply here if you’d like to join us for the next intake: https://forms.gle/eXLUk1yt6cboFdDa6 Link to submit a question or topic for future episode: https://forms.gle/hot8uQmVMjjKLRru6 Find me on instagram here: https://www.instagram.com/lucinda_fuzzcultureclub

    25 min
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About

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 balancing strength training and running through hybrid fitness—on your terms. No hustle or grind culture here. At Small Gains, we take a holistic approach to training—from gym intimidation and nutrition struggles to mindset, body image, neurodiversity, and mental health. If you’ve always felt like a bit of an outcast in fitness spaces, this will 100% be your flavour. Find me on Instagram at @lucinda_fuzzcultureclub On TikTok at @fuzzcultureclub To learn more about my coaching options or get in touch with me directly, head to fuzzcultureclub.com.

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