Small Gains: The Inclusive Strength and Running Podcast

Lucinda Livingstone
  • 5.0 (1)
  • Health & Fitness
  • Semiweekly

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, neurodivergent 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, whilst ensuring we are fuelling right, recovering well and have a banging relationship with food and exercises. 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, queerness 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. Oct 23

    E87 - How To Fuel Your Long Runs Properly without Bonking, Pooping or Crying

    Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! Heading into longer runs and not sure what to eat, when, or how much? In this episode I break down run fuelling. Why you bonk, the 90-minute rule, how many carbs to take per hour, how to train your gut so you don't end up pooping in a bush, what fuel sources we can use, what to eat before and after your runs, and what to do about carb loading. Grab my free Small Gains Fuel & Hydration Guide at fuzzcultureclub.com/run-fuel-and-hydration-guide If you’d like 50% off your first month of Club or Crüe memberships use the code ‘SMALLGAINS’ when you sign up at https://www.fuzzcultureclub.com Find me on instagram https://www.instagram.com/lucinda_fuzzcultureclub

  2. Oct 16

    E86: We are so BACK (and I'm in my head torch era)

    Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! After 244 days away, I’m back. After losing my best friend and facing a CPTSD flare-up, I realized that taking a break from the podcast and social media content didn’t mean I had to step away from the work that gave me purpose. If life has knocked you out of your routine, I hope this episode reminds you that finding your way back doesn’t have to happen all at once. I talk about how coaching, training, therapy, coaching and small steps back into creating helped me through a difficult stretch. I also catch you up on life while I was away: moving to a new city, finding an inclusive run club, supporting my dog Aubrey through surgery, and bringing my online clients together in person. Plus I share what happened when I booked a fitness competition and a half marathon on back-to-back days and why I’m now training for joy instead of chasing the next event. There’s no perfect comeback plan here, just a fresh start and a few hard-won lessons along the way. I also introduce Crüe, my new training membership, and share that I have two one-to-one coaching spots opening up. Join me for a yap about grief, purpose, community, and finding my rhythm again, chasing one small gain at a time. If you'd like 50% off your first month of Crüe or Club use the code "CHASETHESMALLGAINS" All coaching details are here: fuzzcultureclub.com Find me on instagram here.

  3. Feb 13

    E85: What Happens When You're Over Your Newbie Gains Phase & Why It’s Okay You Won't Make Progress Every Week

    Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! What happens when you’re out of that Newbie gains phase and you stop getting PBs every week in the gym or at park run? Once we are out of that phase, our rate of progress can slow down, but that isn’t a bad thing. A lot of people get disheartened and give up at this point, but I want to talk about why this isn’t by any means a negative, and why it’s so important to set the right expectations for the outcome of your training sessions when you’re a couple of years in with your consistency. 00:54 The Reality of Training Progress 09:57 Understanding Newbie Gains 14:40 The Non-Athlete Reality 18:46 The Importance of Good Programming 23:13 What Progress ACTUALLY Looks Like 24:29 Markers of Progress Beyond PRs If you’d like 50% off your first month of Superhuman use the code ‘SMALLGAINS’ when you sign up at https://www.fuzzcultureclub.com/superhuman Find me on instagram https://www.instagram.com/lucinda_fuzzcultureclub 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

  4. Jan 30

    E84: Wear Less Clothes, Get Laser Eye Surgery - Manchester Hyrox Pro Debrief

    Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! I had a funny old time at Hyrox last week washing out my first attempt at the Pro Category. I’d had a lot of stress on and this resulted in a very disregulated and strange race experience and I thought this would be a fun one to chat through to give you an insight into how mental health can really impact our training and performance. Love you! 00:21 Hyrox Pro Race Debrief 02:00 What is Hyrox? 03:54 Race Format and Experience 06:11 Impact of Stress on Performance 09:22 Race Day Challenges and Reflections 20:29 Sensory Issues and Final Thoughts 24:16 Future Plans If you’d like 50% off your first month of Superhuman use the code ‘SMALLGAINS’ when you sign up at https://www.fuzzcultureclub.com/superhuman Find me on instagram https://www.instagram.com/lucinda_fuzzcultureclub 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

  5. Jan 16

    E83: Eat the Marathon, Run the Frog, Do 5 Minutes, Maintain a C Average, Get Huge, How hard can it be? (Very!)

    Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! Happy new year small gains family! We are back and chatting about mindset shifts and anecdotes to help us stop procrastinating, improve our consistency in our workouts this year, and take action even when our motivation is fleeting and we are struggling with HOW and WHERE to even start. I hope you enjoy this one, be sure to let me know if any of the 3 prompts I shared help. If you’d like 50% off your first month of Superhuman use the code ‘SMALLGAINS’ when you sign up at https://www.fuzzcultureclub.com/superhuman 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

  6. Jan 1

    E82: 2025 Lessons Learned & Bringing Softness Into 2026

    Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! Hey team! Little end-of-year wrap-up from me today. We spoke about how the pressure to go BIG on those New Year’s goals can actually get in our own way, and how important bringing some softness and kindness to your goal-setting process can be, without stopping yourself from dreaming big or taking a big swing at something that you're really gassed up against. Happy New Year, Small Gains Family, and a big thank you for all the support this year! Love you! 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 01:06 Setting Realistic Goals for the New Year03:14 Embracing Softness and Self-Care04:36 Achievements and Personal Growth08:29 Looking Ahead to 202612:59 Gratitude and Community Appreciation

  7. 12/12/2025

    E81: Do you trust your smart watch more than you trust your intuition?

    Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! Is your smartwatch actually helping? Or is it actually negatively impacting your sleep, stress training and recovery and maybe you haven't realised that part yet? This week we’re talking data obsession, the all-consuming sleep score, comparison traps and why your watch will never know your body better than you do. Let’s bring some soul, intuition and common sense back into our training tech. 00:44 Evolution and Data Overwhelm 02:21 The Downside of Over-Reliance on Data 06:40 The Nasty Comparison Trap 10:15 What do my clients think about their smart tech? 16:21 The Dark Side of Fitness Trackers 18:37 Are they actually accurate? 22:57 Tips for not letting the data dictate your decisions... 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: Superhuman - The LGBTQIA+ & Neurodivergent Informed Workout App For All Abilities — Fuzz Culture Club Run & Lift Ongoing Training Program: Fast & Ferocious - The all-in-one program for getting stronger, faster, and more consistent—without the guesswork. — Fuzz Culture Club 121 Coaching: Online Coaching and Workout Programs — Fuzz Culture Club

  8. 11/14/2025

    E80: Blanket Goblins United: Embracing Cosy Season & Smashing Your Winter Training Goals

    Got something to say to this podcast? Send a voicemail, and you might hear yourself on the next episode! To Winter Arc or not to Winter Arc? To Blanket Goblin or not Blanket Goblin? Today’s chat is all about approaching winter when it comes to training, and allowing yourself to embrace the cosy season when you struggle with the change in seasons or find you’re affected by Seasonal Affective Disorder more at this time of year. We shouldn’t let our environment change get in the way of our enjoyment of training, but we also shouldn’t put pressure on ourselves to overtrain or go ‘dark mode’ for winter. Let me know your thoughts! If you want to apply for testing my new Superhuman program. DM me here. 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

See All (88)

Trailer

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, neurodivergent 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, whilst ensuring we are fuelling right, recovering well and have a banging relationship with food and exercises. 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, queerness 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.

Information

You Might Also Like