Fitness Unfiltered: Recent Episodes
Joslyn Thompson Rule
A podcast providing you with all you need to know about fitness - minus the filters.
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Today, I’m bidding farewell to Fitness Unfiltered AND inviting you to join me on my new podcast, Listen Loudly. After a three year podcasting break and one major career change, I’m ringing in 2024 by getting back to it with all new inspiring weekly content.
So, what’s to come on Listen Loudly? You can expect more of the same great content as before, with an even greater focus on learning from others. Through conversation with my dream guests (and some of my best friends!), you’ll hear exactly why it’s so important to listen loudly in order to make yourself heard. Everyone I welcome to my new show is incredible in their own right, and I’m so excited for the loads of knowledge and experience they have to share.
Listener note: Listen Loudly will be available to listen here: [LINK]
Let’s Connect!
- Joslyn on Peloton
- How to Move It by Joslyn Thompson Rule
- Website
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What are you limiting yourself from achieving just because you don’t think you are qualified? For anyone who thinks they don’t have the experience or they don’t have the talent, this episode is for you.
Joining me on the show today is a woman who is setting a great example and inspiring young women in sport, the amazing Dora Atim! Dora is a Nike running coach, the founder of Ultra Black Running and a youth mentor with Badu Sports, a youth mentor group that provides opportunities for people of color to pursue sports opportunities. While it may seem like Dora has had an easy go at her career and easily found success, that’s far from the case. Her determination and energy to pursue her dreams are inspiring and I can’t wait for you to hear her story.
In this episode, Dora and I talk about the details of the mentorship programme with Badu Sports, her inspiration to help young people in sport, how she went from someone who had never run to a Nike Running coach, and more.
To learn more, tune in to Episode 37 of Fitness UnFiltered!
Some questions I ask:
- What has driven your interest to go down that road of helping young people in sport? (9:30)
- How did you pursue running after that? (18:08)
- Where has that taken you to today with your own running club? (39:30)
- What does the rest of 2021 have in store for you? (53:30)
In this episode, you will learn:
- About Dora’s current roles at Nike and as a youth mentor (2:33)
- Dora’s exercise journey (13:15)
- Where Dora is today (31:39)
- How Dora handles self doubt (36:22)
- The origin of Dora’s bright and fun hair colors (47:58)
Connect with Dora Atim:
- Ultra Black Running Instagram
Let’s Connect!
- Website
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Joining me on the show today is my incredible friend Mary Huckle – a Wellness Coach, living with secondary breast cancer. Mary has been in the fitness industry for 16 years with many strings to her bow. Becoming a Personal Trainer was inevitable given her life long passion for movement.
Being diagnosed with any type of cancer is devastating news. Whilst it is common, I realised after talking to Mary, that I still know very little about it. Mary is working hard to raise awareness around it.
In this episode, we talk about how she got into the fitness industry after many years of working in finance; how she adapted her business in 2020; and we dive deep into what it’s like living with secondary breast cancer.
To learn more, tune in to Episode 36 of Fitness UnFiltered!
Some questions I ask:
- Tell me a little bit about the beginnings of your journey as a wellness coach. (03:18)
- How has COVID affected your business? (19:34)
- When were you diagnosed with breast cancer? (26:39)
- What is the treatment like, now, for you? (33:12)
- What’s your process of adapting to a new lifestyle caused by new treatments? (43:54)
- How do you plan ahead? How do you think around it? (49:06)
- What do you do to raise awareness on breast cancer? (58:39)
In this episode, you will learn:
- Why it’s never too late to change careers. (09:30)
- The real role of Personal Trainers and Wellness Coaches. (12:09)
- Mary’s experience with having COVID and doing chemotherapy at the same time. (24:29)
- Doing Pilates helped Mary with her cancer recovery. (29:15)
- How Mary juggles her work schedule and her cancer treatment. (40:29)
- The power of the right mindset and attitude. (52:50)
Connect with Mary Huckle:
- Website
Let’s Connect!
- Website
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The way we move is everything.
Joining me on the show today is a friend of mine who shares many of the same views I do within the fitness industry, Allison Tenney! Allison is a Strengths and Conditioning Coach based in the US and has prided herself on the effort she’s made to integrate personal development strategies into her classes. She has led a diverse client base of mothers, college athletes, and fitness professionals towards achieving their goals and building a mindset that is rooted in compassion and honesty.
In this episode, we discuss why movement is such a fundamental component to our health and wellness journeys, how Allison has built a sense of trust and community through the work she’s done, as well as the personal growth lessons we’ve learned from our own children that have surprised us.
To learn more, tune in to Episode 35 of Fitness UnFiltered!
Some Questions I Ask:
- What does your business look like now that everything has moved online? (5:31)
- How do you approach challenging limiting beliefs when new clients come to you for the first time (9:01)
- How difficult do you think it is to undo the toxic fitness culture that has been ingrained in so many people you’ve seen? (12:56)
- How would you integrate foundational fitness into your programs if you were just starting out in this industry? (28:42)
- What are your top three favourite books? (1:19:20)
In This Episode You Will Learn:
- Why Allison treats her work as a practice and uses it to carry out internal work (10:23)
- Why sitting in discomfort is a key factor to building emotional resilience (19:09)
- Why the language we use surrounding fitness is so important (21:10)
- How Allison creates a safe space to explore fitness on a deeper level (26:21)
- Why Allison believes there is a disconnect between our minds and our bodies (32:21)
- Allison’s perspective on taking accountability, being open to feedback, and listening with intent (36:20)
- Where my anxiety around confrontation stems from & Why we should approach discomfort with curiosity (40:30)
- How our internal beliefs allow judgement to pass on the world around us (46:12)
- Why we should approach internal work from a place of compassion and honesty (51:23)
- Personal development lessons we’ve learned as mothers (57:25)
- The lessons Allison personally resonates with in relation to her self growth (1:03:56)
- The distinction between trauma and discomfort (1:09:37)
- The value that comes with finding genuine friendships (1:12:05)
Let’s Connect!
- Website
Connect With Allison Tenney:
- Website
Resources:
- Book: My Grandmother’s Hands - Author, Resmaa Menakem
- Book: Heart Talk - Author, Cleo Wade
- Wikipedia Page: Audre Lorde
- Wikipedia Page: Bell Hooks
- Website: Sonya Renee Taylor
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It’s no secret that I’m a big believer in fitness fundamentals.
Joining me on the show today to chat about all things in regards to group fitness, coaching basics, and what she’s learned through strength and conditioning education, Tana von Zitzewitz! Tana has been working in the fitness industry for thirteen years now, having worked as a Master Trainer at Barry’s UK, a Training Instructor at Nike, and a Founder of her own venture, Force Velocity Group. She’s been through quite the journey in getting to where she is today, all of which has been amplified by the knowledge she’s gained as a result of intensive coaching courses and foundational health and wellness education.
We discuss Tana’s experience attending the Les Mills training program, her approach to group fitness programming, how her personal views have changed since attending her first Women in Fitness Summit, as well as so much more. To hear more of Tana’s story within this industry, tune in to Episode 34 of Fitness UnFiltered!
Some Questions I Ask:
- How did you get into teaching fitness? (3:05)
- What did the Les Mills training process look like? (4:45)
- What made you stay in the fitness industry after going through such a gruelling experience leading up to your coaching? (7:46)
- How long have you been coaching at Barry’s UK? (21:26)
- Do you incorporate strength and conditioning lessons into your teachings? (30:30)
- How long does it take you to program a cycle and a full class? (32:01)
- What’s next for you? (51:44)
- What advice can you give to new trainers who are just entering this space? (1:00:57)
In This Episode You Will Learn:
- An introduction to Tana von Zitzewitz (2:28)
- Why wearing different ‘hats’ can help us to manage our energy and stress levels (12:53)
- What the sympathetic and parasympathetic nervous system refer to (15:52)
- What Tana learned through becoming a Nike Instructor (18:48)
- How Tana structures her class programs & Why learning the fundamentals of strength and conditioning was a turning point (22:16)
- Tana’s experience with personal development after attending her first Women in Fitness Summit (36:58)
- How Tana’s most recent project, Force Velocity Running, was born (45:25)
Let’s Connect!
- Website
Connect With Tana von Zitzewitz:
Resources:
- Website: Strength & Conditioning Education
- Website: Force Velocity Group
- Instagram: Barry’s UK
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Imposter syndrome is an interesting beast.
Though it may be an irrational, fear-based concept - imposter syndrome is still incredibly prevalent within our society right now and is something that holds so many talented, budding creators back from achieving their full potential. Joining me on the show today is GB Junior Head Paralifting Coach, Jason Coultman, to discuss his experience with the phenomenon and share the lessons that he’s learned within the fitness industry as a result of it.
We also talk about Jason’s work helping his clients recover from sports-related injuries. As someone who received multiple injuries himself and underwent an extensive rehabilitation period, Jason has used that experience to better inform his decision-making as a coach and mentor.
If you’re keen to hear more, tune in to Episode 33 of Fitness UnFiltered!
Some Questions I Ask:
- What was your process when recovering from your injuries? (6:26)
- How did your doctor know that your feet were the main contributor to your pain? (11:38)
- How has your own recovery experience informed your one-to-one coaching sessions? (16:03)
- What would you say to a client who wasn’t willing to put the foundational work in before focusing on more advanced fitness goals? (19:17)
- Have you worked with any Sports Psychologists to tackle your imposter syndrome or is it something you’ve dealt with on your own? (36:49)
- When coaching the GB Junior Paralifting team, how do you teach them in a way that is still fun and lets them enjoy their youth? (47:34)
In This Episode You Will Learn:
- Some background on Jason Coultman (2:07)
- What led to Jason helping others recover from their sports-related injuries and pain (4:24)
- Jason’s experience with imposter syndrome (22:19)
- What my own experiences have taught me about perfectionism and the pressures of creativity (30:05)
- Why embracing discomfort and failure is sometimes necessary (43:19)
Let’s Connect!
- Website
Connect With Jason Coultman:
- Website
Resources:
- Book: ‘The War of Art: Break Through the Blocks and Win Your Inner Creative Battles’ Author, Steven Pressfield
- Book: ‘The Imposter Cure: Escape the mind-trap of imposter syndrome’ Author, Dr. Jessamy Hibberd
- Book: ‘The Chimp Paradox’ Author, Steve Dr. Peters
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When it comes to our health, following good advice is crucial - but with an overwhelming volume of information around weight loss, exercise and dieting, it’s easy to see where people make mistakes.
Joining me today is established Sports Performance Nutritionist and returning guest to the show, Sinead Roberts! Coming back for a second time, Sinead shares her expertise on a few different topics including; body composition, physical and athletic performance, and intermittent fasting.
We dive into the specifics of the triad of health, performance and body composition and give advice on why listening to your body and capabilities is so important when approaching a new fitness goal. Adherence is one of the key things to consider when creating a routine that works for you and it’s important not to feel discouraged by comparing yourself to where other people are at on their journey. We also discuss the compromises that come with building on physical fitness, what nutrient density is all about, and what we know about intermittent fasting.
To hear more, tune in to Episode 32 of Fitness UnFiltered!
Some Questions I Ask:
- What do some of the trade-offs around body composition and workout culture look like? (14:23)
- How do clients that come to you with super aggressive goals respond when you tell them to break it down into smaller steps? (19:37)
- What advice would you give to my listeners on how to monitor their general overall health? (23:33)
- Could you talk about the performance aspects of nutrition? (27:47)
- What are some things you can do to reduce the need to compromise aspects of the wellness triad? (31:01)
In This Episode You Will Learn:
- Some background on Sinead Roberts (1:25)
- Sinead’s breakdown on health, performance and body composition (4:29)
- The health and nutritional compromises that come with body composition (6:13)
- The misconceptions and ingrained thought patterns we’ve learned surrounding food and exercise (8:01)
- What ‘intermittent fasting’ refers to & How its been studied within sport and wellness communities (33:45)
Let’s Connect!
- Website
Connect With Sinead Roberts:
- Website - ‘Feed, Fuel, Perform’
Resources:
- ‘Fitness UnFiltered’ Episode 11 - ‘Macronutrients, micronutrients, hydration and the supplements backed by scientific evidence with Biologist Sinead Roberts of Feed Fuel Perform’
- ‘Fitness UnFiltered’ Episode 30 - ‘Pelvic floor health for competitive athletes with Strength coach and Pelvic Floor Specialise Rachel Smith’
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Committing to our physical fitness is a process that can be daunting for so many out there. A huge component to this is how we perceive and digest health and wellness culture in the mainstream and also adds to why we experience feelings of disconnection, lack of belonging, or discomfort within these arenas.
Joining me on the show today is someone who has devoted their career within the industry to challenging traditions and making exercise accessible and equitable for all, Jonelle Lewis! Funnily enough, Jonelle and I have crossed paths many times over the years and this interview is our very first time sitting down to chat. Jonelle is an inspiring figure within this field and has been a mentor and spiritual teacher to so many in need of connection and community.
We discuss how her practice has promoted messages of inclusivity and accessibility, why it’s had such an impact on those within marginalised communities, the plethora of benefits that come from yoga, as well as so much more.
To learn more, tune in to Episode 31 of Fitness UnFiltered!
Some Questions I Ask:
- Was your intention always to create accessible and equitable communities or did that evolve over time? (7:16)
- Why do you view yoga as a transformational practice? (35:44)
- What is your vision for the health and wellness space? (53:13)
- What would you recommend to yoga beginners when starting their practice? (54:57)
In This Episode You Will Learn:
- An introduction on Jonelle Lewis and what she aims to achieve within her industry (4:01)
- The impact Jonelle’s classes have had on marginalised communities (11:56)
- How Jonelle’s practice challenges what a traditional yoga space looks like (15:23)
- How Jonelle promotes the message that yoga is for everyone (21:00)
- Our perspective on the fitness industry's reputation & Why working out should be a comfortable and attainable experience (28:05)
- The community component of Jonelle’s practice (48:21)
Let’s Connect!
- Website
Connect With Jonelle Lewis:
- Website
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There’s an unspoken problem within the lifting community - pelvic floor health. Many lifters, specifically powerlifters, are unaware that their pelvic floor health is dysfunctional and impacting their training.
My friend, Rachel Smith, is a pelvic floor specialist, powerlifter, coach, and gym owner. Rachel joins us on today’s episode to educate us on the importance of pelvic floor health.
In this episode, Rachel recounts the signs she saw in her training that indicated her pelvic floor might be dysfunctional. Her personal journey with her own pelvic floor health inspired her to create a dialogue within the female fitness community around pelvic floor health. She shares her research around pelvic floors, training techniques she recommends, and what her vision is for the future education of pelvic floor health in the fitness community. Outside of her specialty, Rachel also tells us about the community she has built through starting her gym and shares advice she has for other coaches.
Listen to Episode 30 of Fitness Unfiltered to learn more!
Some Questions I Ask:
- How did you start gaining your pelvic floor expertise and where are you with it now? (02:49)
- What was the feeling for you when you noticed your pelvic floor issues in training? (9:18)
- You went from 1-1+ on one side and 2-3-3+ on the other, what did that look like? (12:24)
- Do you feel that part of people not wanting to do this is because of the pause that it will put on their training right now? (17:33)
- What would you recommend when speaking to people for the first time around breathing and strengthening your TVA? (23:32)
- What is your hope in the work that you’re doing moving forward? (33:18)
- Tell me about the gym building process? (49:39)
- What would you advise other coaches looking to learn more? (59:54)
In This Episode You Will Learn
- The basic mechanics of a pelvic floor (4:21)
- Rachel’s personal pelvic floor health research and applying it to training (4:57)
- Rachel’s training techniques to improve her pelvic floor health (12:35)
- Why Rachel thinks it’s a mindset switch from short term to long term when people take control of their pelvic floor health (17:53)
- The importance of relaxing your pelvic floor (21:55)
- Specific breathing techniques that Rachel recommends while training (23:57)
- Rachel’s vision for the future of pelvic floor health education (33:28)
- The importance of coaches and athletes creating a dialogue about taking into account menstrual cycles with training (38:26)
- What to do if you think your pelvic floor is dysfunctional (42:46)
- How the different phases of the menstrual cycles apply to training (45:23)
- The process of creating Rachel’s gym and the community she’s built (49:56)
- How Rachel goes above and beyond for her community (57:18)
Connect with Rachel
- Rachel’s Gym
Let’s Connect!
- Website
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The fitness industry and media as a whole perpetuate this idea of what a ‘healthy’ body looks like. I know women who had abs but didn’t have a menstrual cycle and were miserable despite their posts on how great life was! It is my one hope that people come to appreciate what healthy feels like, rather than how it looks - which is different for everybody at different stages of their lives.
Joining me on the podcast today is an incredibly dear friend of mine, Neha Patel, with a clear vision on how she wants to tackle this problem. Neha is relatively new to the fitness space, having worked as a Coach and Personal Trainer for just over two years, but has brought so many valuable life experiences to the role.
In this episode, Neha recounts what her experience losing eight stone was like for her and shares how that period in her life shifted her opinions surrounding the fitness industry as a whole. She shares her goals within the Coaching field and what she hopes to achieve when it comes to the success of her clients, as well as her philosophies on everyone’s individual journeys. We also get candid about the importance of receiving guidance as a Coach and why there shouldn’t be shame when reaching out for help.
To hear more, tune in to Episode 29 of Fitness UnFiltered!
Some Questions I Ask:
- What did your ‘rock bottom’ look like? (6:27)
- Where are you right now on your fitness journey? (19:44)
- What has been the biggest learning lesson for you, industry-wise? (28:28)
- How do you know when you’re making the right decisions? (38:08)
- What are the things that frustrate you about the fitness industry? (39:37)
- Could you describe your vision for the fitness industry in thirty seconds? (47:46)
In This Episode You Will Learn:
- Some background on Neha Patel (1:52)
- How Neha’s journey as a Coach and Personal Trainer began and what sparked passion in her when first entering the fitness industry (8:54)
- My appreciation for Neha’s impact within the wellness industry (15:53)
- Why negative experiences help us to grow as people (25:09)
- Why it’s important to be open to receiving feedback (34:40)
Let’s Connect!
- Website
Connect With Neha Patel:
See acast.com/privacy for privacy and opt-out information.
In today’s episode, I’m joined by Michelle Griffith Robinson, an Olympian, life coach, mentor, and personal trainer for 21 years. We chat about her Olympic career, what it was like to be a triple jumper, and what she’s learned as a professional athlete and how she’s applied those lessons to her life today.
We also discuss what it takes to become successful, as an athlete or anything else, and what happens behind the scenes to achieve that success. Michelle shares about the sacrifices she made, what her lifestyle looked like, how she stayed motivated, and why overcoming her limiting beliefs were the keys to success in her career and life.
Tune in to learn more about the life and career of the Olympian and life coach Michelle Griffith Robinson!
Some Questions I Ask:
- How do you walk into a room of strangers and get them to open up? (5:36)
- What is the training for an Olympian like? (13:33)
- Are some people naturally made for success? (21:22)
- What skills as a professional athlete have you applied to your life now? (40:29)
- What’s next for you? (47:34)
In This Episode You Will Learn:
- Who is Michelle Griffith Robinson? (2:11)
- The reality of what it’s like to become an Olympian. (12:44)
- How Michelle stays motivated. (24:22)
- How to overcome your limiting beliefs and find your strengths. (34:51)
- Why support systems are essential for success in your career and life. (40:51)
Connect with Michelle Griffith Robinson:
Website
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In today’s episode, I’m joined by Psycle Master Instructor, Nike Ambassador, DJ & Life Coach, Kaya Cansfield! We chat about the direction we feel the fitness industry is heading, the after effects of the racial movements permeating the globe, and how spinning helped Kaya during her recovery period with anorexia. She is an incredible figure within the health and fitness field and her tenacity and spirit to live life to the fullest is truly admirable.
We also dive into the health and wellness industries’ position and involvement within the ‘Black Lives Matter’ movement and support of figureheads who are fighting to ignite social change. Many businesses, including those outside of fitness, have had to examine their own actions towards members of marginalised groups and be honest about where they want their industries to move going forward. I share my own experiences on this, as well as my perspective on how my thinking has shifted after the events that have taken place in the US in recent weeks.
If you’re interested to hear more and would like a deeper insight into Kaya’s story, then tune in to Episode 27 of Fitness Unfiltered!
Some Questions I Ask:
- What are the differences you’ve noticed in your mindset from when you started pursuing this career path to now? (12:39)
- When did your job as a DJ come into the mix of things you do? (15:03)
- Could you talk about the recovery period after your major surgery? (19:25)
- How have gyms being in lockdown affected you & What changes have you seen within the health and fitness industry post Coronavirus? (27:25)
- What’s been your experience with the ‘boutique’ fitness industry? (42:00)
- What do you do in your daily practice that helps you through low points? (49:48)
- How long have you been practicing Nichiren Buddhism? (53:38)
In This Episode You Will Learn:
- Some background on Kaya Cansfield and her introduction to the fitness industry (3:02)
- How cycling and fitness helped Kaya recover from her battle with anorexia (8:25)
- Kaya’s experience with physical burnout and how it forced her to reflect on what she wanted out of life (16:20)
- The challenges of balancing your mental wellbeing with prioritising clients’ needs & A deeper look into what self care means (22:42)
- My children’s experiences in lockdown and how they have shifted my ways of thinking whilst we’re all quarantined (31:14)
- What I think the health and wellness industry will look like after the pandemic (35:44)
- How the ‘Black Lives Matter’ movement has forced every industry to examine how they’re contributing to social change and inclusion (38:48)
- My personal experience within the health and wellness field & How I have recognised my own privilege (44:03)
- The realities behind the aftermath of Coronavirus (47:51)
- The philosophy behind ‘Nichiren Buddhism’ (50:20)
- My experience with silent meditation and sound therapy (1:00:11)
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In today’s episode, I’m joined by Co-Founder and Owner of ‘Track Mafia’ and one of my favourite peopleCory Wharton-Malcolm! Cory is a living example of ‘do the thing’ and his story of building what is yours, without the need for approval from others, is incredibly inspiring to me.
We discuss Cory’s journey to co-creating ‘Track Mafia’, and how he has developed such a strong community; and his personal philosophy on being surrounded by the right peer group. Cory also shared his background on learning to accept himself and act as an outspoken individual, something so many of us can relate too.
Through the work Cory has done coaching at ‘Nike Run Club’ and ‘Track Mafia’, he has cultivated a safe, welcoming environment, that doesn’t sugar coat running, yet draws people to it because the philosophy extends way beyond, just running.
To hear more on Cory’s incredible story and learn about the track running industry as a whole, tune in to Episode 26 of Fitness UnFiltered!
Some Questions I Ask:
- How did you get into running? (2:39)
- What inspired you to create ‘Track Mafia’? (4:05)
- What did your training sessions look like before your business took off? (8:18)
- How did you make running track appealing to your audience? (12:08)
- Where do you see the track running industry heading in the future? (18:04)
- Could you talk about the importance of having honest peers around you? (36:53)
- What will change look like for you moving forward? (45:22)
In This Episode You Will Learn:
- An introduction on Cory Wharton-Malcolm (0:10)
- How the community aspect of ‘Track Mafia’ was developed (5:39)
- What sets Cory’s business apart from others in the fitness industry (9:15)
- Cory’s approach to coaching with honesty and realism & How he manages clients’ expectations of running (15:18)
- How Cory has learned to be his authentic self (21:06)
- Why it’s important to understand the reasons we’re pursuing something (26:03)
- What made Cory leave his nine-to-five job and start a track running business (29:23)
- Our experiences with ‘imposter syndrome’ & The need for external validation (33:27)
- How lockdown has helped me connect with others & The effect this year has had on everyone so far (43:17)
- Cory’s experience with racism and not feeling comfortable enough to speak up in the past (45:52)
- Why diversity within the fitness industry is so important (51:21)
- My take on how people will respond after Covid-19 has settled down (56:54)
- What we think life will look like in 2021 (1:00:47)
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Today’s conversation is going to be a little different. The murder of George Floyd has sparked global outrage and it has been an eye-opening few weeks for a lot of us. For too long, racial injustices have been accepted and ingrained as just another part of our culture, but that has to change now.
In this episode, I’m joined by Footwear Specialist and Sports Scientist, Emma Kirk Odunubi who shares her thoughts on the current situation flooding the globe, as well as personal experiences she’s had growing up as a bi-racial child.
I feel this is a turning point for real change and am confident that this movement will lead to far greater outcomes in the future. Being able to speak openly with my children and educate them on the inequalities that are faced throughout the world has been just one effect and I sincerely hope that their generation does not have to face the same fight.
For more information on how this matter has impacted both myself and Emma, as well as what we can do as a society to invoke positive change, tune in to Episode 25 of Fitness UnFiltered!
Some Questions I Ask:
- How did you become a footwear specialist? (5:01)
- What made you decide to take a break from social media recently? (17:06)
- What do you think the fitness industry will look like moving forward? (31:30)
- How do you think the world will look in a year’s time? (46:07)
In This Episode You Will Learn:
- Background on Emma Kirk Odunubi (3:28)
- Our experiences growing up bi-racial & How our perspective on race was influenced by the world around us (7:49)
- How the response to George Floyd’s murder has made us question our own beliefs and assumptions towards racism (15:11)
- Why a lot of us feel a lack of control over our emotions at the moment (19:36)
- Why this moment in history is a turning point for us as a society (22:53)
- How this movement has helped me foster a dialogue on racism with my children (24:35)
- Why seeing my siblings thrive was so vital to how I viewed my capabilities as a mixed-race individual (28:32)
- My take on gender diversity and education within the fitness industry (36:18)
- My thoughts on what the ‘new normal’ is going to look like going forward (43:15)
Let’s Connect!
- Website
Connect With Emma Kirk Odunubi:
- Website
- Youtube Channel
Resources:
- Organisation: “The Conscious Kid”
- Thanks so much!
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Today I’m joined by Nuco Nutrition Coaches and Crossfit Trainers, Debs Manlove and Holly Hammill! In this episode, we discuss what Nutrition Coaching is all about, what clients can expect from a session and how Debs and Hols view the process of habit building in their practice.
Thought patterns surrounding our food intake are often ones we need to unlearn later in life and it’s important we use the correct language when talking about our diets and bodies. Because of their collective backgrounds in both psychology and biology, Debs and Hols know to take these things into account when bringing in new clients and actively create safe environments for them through the messages they promote.
If you’re keen to learn more about building sustainable, healthy habits in your fitness and nutrition, then have a listen to Episode 24 of Fitness UnFiltered!
Some Questions I Ask:
- What is Nutrition Coaching? (2:58)
- What does your process look like when taking on new clients? (6:00)
- How do clients that seek instant results respond to your style of coaching? (9:14)
- What does habit building look like in your training? (11:52)
- Does it take less effort to break a bad habit than to create a new one? (23:27)
- How do you approach clients who experience feelings of guilt around food? (26:36)
- What made you take the steps in setting up Nuco? (46:43)
- What strategies do you apply to running your business? (51:40)
In This Episode You Will Learn:
- Background on Debs and Holly (1:20)
- The meaning of ‘mindful eating’ & How Nuco clients respond to the concept (12:02)
- Other examples of habits that are built through Nuco coaching (15:11)
- How Debs and Hols change the way clients respond to nutrition and food intake (17:29)
- How habits are an integral part of our lives (20:42)
- Tools to recognise triggers for negative habits (25:09)
- How habits fluctuate throughout the coaching process (34:19)
- How nutrition relates to performance (40:23)
Let’s Connect!
- Website
Connect With Debs & Holly:
- NUCO - Facebook
- NUCO - Instagram
- Holly - Instagram
- Debs - Instagram
- Email: hello@nuconutrition.uk
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In today’s episode of Fitness UnFiltered I speak with my good friend, Niki Bird! Niki is a professional Athlete playing for England Touch Rugby, as well as a Personal Trainer and Fascial Stretch Therapist.
Niki and I take a deep dive into FST and how she has integrated it into her training sessions. We also talk about our experience first starting out as PT’s, how sport and fitness can be used as a coping mechanism, and how setting boundaries and prioritising our time has benefited our working lives.
Niki has an interesting background in the health and fitness industry, as in her early life sport was used as a form of escape due to struggles with school and academics. Before she was diagnosed with ADHD and Dyslexia, there was never a clear understanding of what she needed to improve or work on. Sport was her way of learning to communicate and socialise with others as well as gaining control over her situation, a feeling that can be hard to achieve as a personal trainer.
Working in the fitness industry is riddled with thoughts that your client’s needs must be put before your own. We’ve learnt over time that this mindset can not only be damaging to ourselves, but to the people we’re trying to help as well. Through sharing both mine and Niki’s insights, we hope you can take away some useful tips on how to break those thought patterns and create a balance in your life.
If these topics sound like your kind of listening, get yourself comfy and tune in to episode 23 of Fitness UnFiltered!
Some Questions I Ask:
- How did you get into sport and what impact did it have on you? (1:32)
- You knew early on that playing sport was your coping mechanism, even before you were diagnosed with ADHD + Dyslexia. How did all of that manifest into the work you do now? (7:57)
- How did having that diagnosis change things for you? (12:42)
- Since you’ve started doing FST, how has it changed your approach with clients? (18:43)
- How do you balance being an Athlete, Personal Trainer, and Fascial Stretch Therapist? (20:31)
- What will your classes look like moving forward during lockdown? (39:31)
In This Episode You Will Learn:
- How coaching and team sports can assist with communication and socialising (8:44)
- What Fascial Stretch Therapy is all about (16:10)
- How FST can be applied in personal training sessions (18:53)
- How setting boundaries and prioritising yourself creates a healthier work environment (21:03)
- The thought process behind burnout and overworking yourself (25:46)
- What influence sport injuries had on Niki when pursuing FST (33:28)
- More on Joslyn’s background in sports rehab (35:37)
- Information on Niki Bird’s FST class concept (37:59)
Connect With Joslyn Thompson Rule:
- Website
Connect With Niki Bird:
Resources:
- Book - “Essentialism: The Disciplined Pursuit of Less” Author, Greg McKeown
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Our bodies have a deep rooted connection with our minds. For a lot of us, this concept isn’t an easy one to grasp and it can be difficult to assume that our mental stressors play a factor in chronic pain or physical ailments.
Today, I sat down with my good friend and Naturopatic Nutritional Therapist, Keris Marsden. For those of you who have been lucky enough to listen to Keris in person or follow some of her work, this recording is a little different. Instead of educating us around our hormonal health and wellbeing, Keris has spent the last year on her own healing journey. In this episode we chat all things alternative medicine, life during lockdown and what role mental health plays in your overall physical health.
As two women in the health and fitness industry, learning how to effectively practice self care and adopt a mindset that benefits our own mental state has been a difficult path. I’m a self proclaimed “recovering perfectionist” and know how hard it can be to break out of those negative thought patterns which carry into our everyday lives.
It’s all too common to focus on the lows, as a previous guest, Emma Hackett explained - nearly 80% of our thoughts are negative and habitual. But reflecting on those thoughts and behaviours doesn’t have to be a daunting exercise if we use that information correctly. A lot of the time when something is awry in our bodies, it’s a signal that something needs help in our minds, and learning how to tune into that information is vital.
If you’re curious to learn more about these topics, grab a cuppa and join us on episode 22 of Fitness UnFiltered!
Some Questions I Ask:
- What has your personal health journey been like? (3:22)
- What made you decide to look deeper into the issues going on in your body? (8:37)
- What did your success with Chinese medicine look like? (14:55)
- What does your future self look like in terms of adopting positive habits? (50:06)
In This Episode You Will Learn:
- What Electroacupuncture is all about (16:55)
- How the neuroendocrine immune system plays a role in the mind / body connection (21:48)
- Gabor Mate’s philosophy on authenticity, Author of “When The Body Says No” (30:08)
- How our thought patterns affect everything around us + statistics from Emma Hackett (Mental Performance Coach) (40:32)
- Plus Much More
Get In Touch With Joslyn Thompson Rule:
- Website
Get In Touch With Keris Marsden:
- Website
- Fitter Food Community
Resources:
- Book - “When the Body Says No” Author, Gabor Mate
- Podcast - Under The Skin with Russell Brand
- Book - “Breaking the Habit of Being Yourself” Author, Dr. Joe Dispenza
- Podcast - “How To Fail” Elizabeth Day
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On this episode, I speak with my good friend and colleague Luke Worthington. He’s a cutting-edge trainer who has worked in the health & fitness industry for 20 years.
Throughout our conversation, we discuss the pressures that people face during the COVID-19 lockdown and why coaches feel that they’re not delivering enough to their clients. We also discuss how to approach new online programming in a way that clients benefit from, as well as growing their understanding of their own body and how it moves.
Take a listen to learn how you can learn to move your body from home.
Some Questions I Ask:
- How did you develop your at-home strength training program? (4:19)
- What movements have you chosen to be part of your program that might surprise people? (13:27)
- What is your guide called? (52:50)
In This Episode, You Will Learn:
- Why the fitness industry is taking a particularly hard hit during the lockdown. (3:07)
- Why Luke is focusing his energy on helping new trainers right now. (8:03)
- How people may experience performance gains through utilizing Luke’s movement mastery program. (21:33)
- Why athletes taper off their training before big events and how that strategy helps athletes slow down during lockdown. (27:00)
- How the fitness industry is evolving amidst the COVID-19 challenges. (40:20)
Connect with Luke:
Website
Resources:
Core Training Guidebook
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On this episode, I speak with Dr. Anita Mitra, a medical doctor and scientist who is working toward normalizing conversations around menstrual cycles.
Throughout our conversations, we don’t go too deep into the science around periods, but we do talk in-depth about what good nutrition looks like, how training can affect your cycle, and why sleep is a non-negotiable to have a healthy body and healthy period.
Take a listen to learn more about the impact of training, nutrition, and general lifestyle on y our menstrual cycle.
Some Questions I Ask:
· Introduce yourself. (2:35)
· How are you helping people open their eyes and talk to their doctors about the state of their periods? (7:24)
· How does stress affect periods? (19:36)
· Talk to me about how food consumption affects periods? (31:12)
In This Episode, You Will Learn:
· How Anita is working toward normalizing talking about periods. (6:05)
· How Anita and Joslyn met. (11:17)
· How exercise can either reduce stress or create additional stress in your life. (18:50)
· Why it’s so important for women to prioritize bone strength. (27:34)
· Why ketogenic diets and some vegan diets are not helpful long-term lifestyles. (31:49)
· Anita’s advice for developing a healthy diet. (41:11)
· The truth about dairy consumption. (44:49)
· How sleeping fewer hours affects your body and brain’s functional abilities. (49:08)
Connect with Anita:
Website
Resources:
The Gynae Geek by Dr. Anita Mitra
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On this episode, I speak with the phenomenal Chloe Whylie: personal trainer, weightlifting coach, and hybrid lifter.
Throughout our conversation, we discuss what her unique training schedule looks like for her, how she balances weightlifting and powerlifting, how she’s progressed through her career so far, and what she had to do to earn proper respect in the fitness industry.
Take a listen to learn more about Chloe’s journey, the behind-the-scenes of weightlifting, and how she maintains her positive mindset.
Some Questions I Ask:
· How did you get into personal training? (2:56)
· How did going within help you combat depression during your transition to a personal trainer? (4:24)
· How do you balance being a hybrid lifter? (6:53)
· How do you manage your coaching business, being a personal trainer, and your own training? (13:06)
· What’s your advice to trainers just starting out? (18:56)
· What are your favorite training books? (27:38)
In This Episode, You Will Learn:
· What led Chloe to where she is today. (1:59)
· How Chloe schedules her training sessions. (8:13)
· What mindset guided Chloe to finding the right personal and professional life balance. (14:59)
· Why women need to work so exceptionally hard to be a successful personal trainer and weightlifter. (23:56)
· How Chloe’s clients train without access to a gym. (29:48)
· What’s next for Chloe. (37:38)
Connect with Chloe Whylie:
Website
Resources:
Olympic Weightlifting by Greg Everett
Sports Motivation Podcast
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In today’s episode,I am joined by the amazing pelvic health physiotherapist, Helen Keeble. She’s been practicing physio for 13 years now, and she’s training mostly women who are either professional athletes or just everyday normal athletes who want to exercise and want to make sure that pelvic health isn’t a barrier for them.
We discuss how Helen has adapted and how she treats her patients based around a really interesting research on what happens to the pelvic floor during exercise. We also talk about breathing and the use of intra-abdominal pressure during lifting in particular, but also during exercise in general.
Our talk extends to what the future looks like for research into women and training, so tune in, to find out some really interesting facts around the advancements of science in these areas.
Some Questions I Ask:
· How have you changed your practice or how have you taken the new research and implemented it into your own stuff? (08:33)
· Have you noticed a significant difference between what you did before and what you’re doing now? (13:44)
· If you’re doing a heavy lift, do you breathe as if you were pregnant? (25:17)
· How many athletes who haven’t had children do you come across with various pelvic floor issues? (31:00)
In This Episode, You Will Learn:
· About Helen’s course, designed to help physiotherapists improve their functional assessments and rehab when it comes to the pelvic floor. (02:20)
· What the new research is revealing around the pelvic floor. (03:22)
· The differences in breathing when you’re lifting during pregnancy and when you are not pregnant. (20:52)
· The findings of a research done on heavy weight lifting and prolapse symptoms in women. (27:26)
· The concerns people have around the CoVID-19 quarantine period, and Helen’s advice on how to keep training. (34:19)
Connect with Helen:
· Website
· Ph Physiotherapy Website
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We talk about Kim’s transition from being an accountant to becoming one of London’s mega trainers, and also her most defining moments, how she continues her training and development now, and lots of other good stuff in between.
On this episode, I speak with the incredible Kim Ngo, a Nike trainer with over 4 years of fitness coaching experience. She’s set up an amazing movement called Food & Lycra about seven years ago with herself and two business partners. Through, this she’s created a huge amount of change in the way that women seek out movement.
Throughout our conversation, we talk about Kim’s transition from working as an accountant to becoming one of London’s top mega trainers, as well as the defining moments of her career thus far. Kim also opens up about how she continues her training and development today.
Take a listen to hear more about Kim’s motivating story about her life and fitness journey so far.
Some Questions I Ask:
- Did you ever fear that maybe you weren’t good enough to thrive in the fitness industry? (11:03)
- As a coach, how do you continue working on your own development? (21:33)
- What have been the most defining moments in your career? (30:37)
In This Episode, You Will Learn:
- How Kim got into fitness, even against her mother’s wishes. (3:32)
- The differences between PT and coaching fitness classes. (13:45)
- What drives Kim to continuously improve her coaching skills. (21:53)
- Why CrossFit clicked for Joslyn and became one of her fitness passions. (24:50)
- What Kim’s experience on a reality TV show was like. (30:44)
Connect with Kim:
FiiT
Food and Lycra Instagram
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On this episode, I speak with the amazing Emma Hackett, a mental performance consultant. In other words, she is a high-performance coach that works with elite athletes and individuals.
Throughout our conversation, we discuss details around self-talk, becoming self-aware, reframing, and emotional intelligence. Emma shares so many nuggets of information about how you can apply all these mindset tools and strategies immediately to your life.
Take a listen to learn how you can start training your brain to boost your self-talk.
In This Episode, You Will Learn:
- How Emma’s life led her to working in the self-development space. (2:46)
- How Emma learned to upgrade her self-talk. (5:00)
- The one morning habit to make you more productive throughout the day. (14:59)
- How to recover your day when your morning routine doesn’t go as planned. (24:13)
- How Emma uses visualization tools to set herself up for success. (32:48)
- How the reticular activating system helps you retrain your brain to fight negative narratives. (50:22)
Connect with Emma Hackett:
Emma’s email
Resources:
Atomic Habits by James Clear
Dare to Lead by Brené Brown
Mindset by Carol Dweck
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It’s been a hot minute since the last episode!
This episode was recorded a year ago with my pelvic floor physio, Helen Keeble, as we prepared for the birth of my second born, Max.
We discuss why everyone should get their pelvic floor checked (not just mums); preparing for labour; the pressure that due dates put on parents; how soon you should exercise after giving birth; and a host of other gems that made me feel so much more informed going into labor.
Take a listen to learn more about pre- and post-partum health and exercise from Helen Keeble.
Some Questions I Ask:
- Is it okay to check the strength of a pregnant woman’s pelvic floor? (3:31)
- Why is it recommended that women lean forward when they feel contractions? (21:58)
- Why is there such pressure around due dates? (36:54)
- After a natural birth, what are my next steps regarding caring for my pelvic floor? (42:52)
- How can people get in contact with you? (56:22)
In This Episode, You Will Learn:
- What Helen found when I had my first appointment with her. (4:37)
- How breathing techniques affect the pelvic floor. (12:13)
- Why strengthening the pelvic floor is essential to a healthy core. (19:15)
- How partners can be more involved in helping throughout labour. (22:58)
- When to start doing various exercises post-birth. (44:11)
Connect with Helen Keeble:
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Hold on tight for this episode, Carli moves quick and if you’re slow you’ll miss her! Carli went from being a busy PT to founding the fast-growing Protein Haus. Unapologetic, willing to take risks, and willing to start before she is ready, this is a must-listen for any fitness entrepreneurs.
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In this episode we discuss: leaky gut and how it is a normal part of digestion in healthy people; and the impact of movement, stress, sleep and diet on the immune system - with some findings that may surprise you.
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In today’s episode I speak with the amazing coach and Muay Thai athlete, Nesrine Dally. We discuss her reservations around deciding to wear the hijab and the affect she felt it may have had on her career as a coach and athlete. We also discuss how the fitness industry has changed over the years, and what we would recommend for new trainers to the industry; how Nesrine balances, coaching, training and family life; mindset when motivation is low; and favourite recovery protocols.
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Today I speak with Biologist Sinead Roberts about her company Feed Fuel Perform. Sinead has specialised in cell biology and human genetics and brings that to her nutrition business when working with athletes and clients. We go deep on the basics of nutrition covering macronutrients, micronutrients and hydration. Sinead also discusses the supplements that have been tested and proven to work including something you will find in your kitchen cupboard and those that have no evidence to say that they work to enhance performance.
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Today I speak with the lovely Laura Faulkner about her journey to become a seven-times CrossFit European Regionals Athlete. Starting her journey weighing just 47kg and taking years to gain the weight that allows her to hold her own on the competition floor has been as much a mental journey as it has been a physical one. Managing OCD and channelling how her brain works into focused training rather than getting caught up in her head is a lesson for us all in managing how we deal with our stuff. Laura is clear that her story, methods and message are unique to her and we must all find our own way - it has been a pleasure to watch her journey up until now and I feel like this is just the beginning for her.
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In this episode I answer three listener questions: 1) Why does access to quality training and coaches cost so much?; 2) How do you balance being a mama and training; and 3) What are your favourite recovery protocols?
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In this episode, I speak with physiotherapist and Crossfit Level 1 coach and athlete TJ Garcia about pelvic floor dysfunction in men and women and its effects, specifically on athletes. TJ spends her time delivering workshops with her partner, to coaches around Spain on how to train athletes with a weak or hypertonic pelvic floor. TJ says that many people think having a weak pelvic floor is normal, she disagrees and says it is just common. Here in the UK there is very little information on the pelvic floor care and the awareness that we can actually do something about it. TJ and I are working on bringing her and Vero to the UK to deliver their workshop to coaches on this really important topic, so stay tuned for that.
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In today’s episode I speak with transformational therapist and coach Sukh Kalsi. Sukh covers 3 things we need to know about our mind: Your mind responds to the pictures it sees and the words it hears; your mind does precisely what it thinks you want it to do; and your mind gravitates towards what it is familiar with. We also talk about anxiety and some of the work you can do either by yourself or with a coach to try and reduce or get better control of anxiety. Finally we look at practices that you can incorporate daily to better manage your relationship with your mind.
In this episode I speak with my dear friend Lisa Price. She is a strength-competitor, yogini, and manual therapist. We've both been in the industry for 15 years and really view training in the same way. We discuss training, how we got into fitness, and about learning and the way it has to be your own journey and your own process and that is sort of how you improve on teaching others. We also touch on the important topic of changes in your body and how that affects your body image. Lisa also discusses a blood disease that she has and how it affects her training. Lisa and I will be back teaching our strength rising courses in the autumn. We'll also be talking together at my women in fitness summit on the 27th and 28th of October. More details on that to come!
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This week I speak with the unstoppable Alex Hipwell. Alex is a mum, Nike Master Trainer, Personal Trainer and IFBB figure athlete. We talk about the mindset required to compete as a figure athlete which translates into any goal you have whether in sport, business or life. Alex says that if you commit to a goal, you have to own it in every sense of the word, particularly when you are feeling you are at your lowest - that is when the greatest strength is gained. We also discuss some of her training and how she approaches her diet on the show.
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This episode features special guest Maria Oloffson. Maria first worked as a researcher in the biochemistry industry. She then went on to work with Nike and has been there for almost 14 years. She works with the training instructors to create new and different fitness concepts. In her full time daily job, she tries to help entrepreneurs looking to start new businesses and those looking to grow their businesses. In this episode, there may be some adult language which is not for little ears.
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This episode, I chat to Clare Maxwell about her journey with anorexia which she suffered from for some time. We talked about how it started to when she realised she needed help, her recovery to being the fit and healthy woman she is today. She mentions some resources and Instagram pages to follow such as @recoverywarriors, which provides positive affirmations no matter where you are.
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Keris Marsden is one of the co-founders of Fitter Food derived from her passion about good food, optimal health, being fit and active and leading long and happy lives. Fitter Food know that eating an awesome diet of good quality, great tasting and easily accessible produce is essential in living a long, healthy, energised and positive life. In this episode, she breaks down a blood test I had and provides context on what it actually means in terms of my health and nutrition.
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The first episode of Fitness Unfiltered previews my journey as a personal trainer, Nike Global Master Trainer and sports therapist and the pathway to why I wanted to create a podcast that showcases what you need to know about fitness without the filters of social media. Fitness Unfiltered will be out weekly onTuesday with everything you need to know about fitness, unfiltered.
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