Ep17. Injuries, overtraining & sleep

Join Laura 'Biceps' and Sarah Bevan as they share insights on training, injury management, sleep optimization, and balancing passion with self-care. This episode offers practical advice for fitness enthusiasts and those navigating injury setbacks.

00:00
Training Insights and Personal Experiences

02:11
Nutrition and Lifestyle Choices

05:13
Injury Management and Recovery

08:26
Mental Health and Training Pressure

11:15
Finding Balance in Fitness

14:10
Conclusion and Future Goals

19:35
Navigating Marathon Training and Mental Preparedness

21:02
Understanding Overtraining and Injury Prevention

23:18
The Importance of Regular Check-Ins and Professional Help

25:10
Psychology of Injury Management and Recovery

27:07
The Impact of Sleep on Performance and Well-Being

29:08
The Effects of Daylight Saving Time on Health

32:54
The Role of Sleep Quality in Physical and Mental Health

40:54
Creating a Calming Environment

42:37
The Importance of Sleep Quality

45:07
Social Connections and Personal Well-being

48:41
Reflections on Past Social Life

51:28
Navigating Professional and Personal Life

53:15
Coping with Setbacks and Self-Reflection

56:27
Excitement for Upcoming Changes

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Transcript

SPEAKER_02 0:00

La la la la la should be good. Hello and welcome back to Fit for What, a BS-free evidence-based take on health, fitness and wellness with humour, honesty, and practical advice to help you be fit for whatever life throws at you. My name's Laura, also known as Biceps. I'm a PT, best-selling author, presenter, jujitsu white belt with one stripe and Queen Carf Rehaber.

SPEAKER_00 0:32

Darning. And I am Sarah, women's health coach, Petey, and Pretz lasagna soups the biggest fan. That's disgusting.

SPEAKER_02 0:42

A lasagna soup?

unknown 0:44

Have you?

SPEAKER_02 0:44

Is that just like no, because I'm vegetarian. What?

SPEAKER_00 0:48

It's literally, it literally is like it sounds. It's like a bolognese with bits of pasta through it. Oh, delightful. That's my new like that's my new thing. The texture of that is akin to VOM. I'm not doing that. You've owned it now. No, that's my go-to, like, I forgot my lunch, but I want something out for lunch. That's my thing now. Tuna baguette and one of those. I bet my I bet the guy next to me in the workspace loved me at lunchtime today.

SPEAKER_02 1:16

Tuna baguette and a lasagna. That's disgusting. What combo? High protein, high protein, protein always. We don't need that. We don't need that much. That's disgusting. I mean, it's not, it is um my my go-to at the moment is a trip, a CBD drink. Love the trip. Delicious to the city. That would be such a great sponsor, by the way.

unknown 1:36

Yeah.

SPEAKER_02 1:36

Easy W, could you imagine? Raspberry Orange Blossom. That is very that is very Wandsworth of me. Yeah, I really like it. I really like it. And the um from Mark Suspenser's that thing that has me in a£2.90 chokehold is the Apple crumble.

SPEAKER_00 1:54

Justify.

SPEAKER_02 1:55

It's unbelievable. Justify. It's unbelievable. It gets me through the week. We just said before we press record, we were like, how has it been a week since we uh for me it feels like a lot longer? I don't know what's happening.

SPEAKER_00 2:06

Yeah, I know. I'm a bit like what happened last week. Yeah, I it was busy, but it flew it's flown by. It has flown by.

SPEAKER_02 2:13

Last last week we were to get we were together in the same room recording, and you'll be what was it? You'll be pleased to know that we've separated again. Um and maybe it'll sound different, I don't know, with our you know, our high-tech um equipment as we're doing this. Um maybe maybe it will. We'll uh in the future, I suppose we will have that's once we've had our teeth done, we'll we'll we'll we'll release the video version. But not not before. Not until those teeth are done.

SPEAKER_00 2:44

And my forehead is frozen. Yeah, I think I'm gonna have to commit to it now, actually. The more I think this is the thing that during this podcast, when we we can see each other when we record this, I don't normally look at myself for this prolonged period of time, and I think I I literally started this call and I was like, I've not got any makeup on, and I literally in 10 minutes was like, no, just start putting some makeup on. I was like, I can't sit and watch my face like this, say I look like I've been dragged through a a hedge backwards, I just look ill. So I've put a little of a little bit of uh bronzing drops onto the face, and we're good to go.

SPEAKER_02 3:15

This is the issue with social media, and I definitely found when I was when I was doing when I was a uh trainer on the fit app, especially through COVID, when you couldn't have your hair done and my roots were illegal, and I was just looking at myself like oh my god, I think that's probably what caused me to have Botox in the first place because I was so stressed about your roots. I was that was my main cause of concern. Fuck the world ending. My roots are awful.

SPEAKER_00 3:44

Fit. I'm gonna have a Google now. Let's see what your hair looked like.

SPEAKER_02 3:47

No, you can't. There's definitely some articles where it was it look it looked like no, it's not. It was so long, wasn't it? It was, yeah. They got to it got to a stage where you were allowed to, if you were a performer or an entertainer, or you needed your hair done for work purposes, you could, and I needed mine done for work purposes. So of course it was really long hair. I know, I feel like a different person there. I've aged, I've aged 100 years. Not age. All of the trauma, the trauma of it all, the trauma of life. Speaking of which, so yeah, last week we were live and direct from Women's Health, um, which was very fun. I don't know when that podcast will come out. The one that I recorded with Claire and Gemma, but that that was really, really fun. And then loads of other things happened that I absolutely can't remember. But you've probably done five million things.

SPEAKER_00 4:42

Also I do as well. Yeah, last week just felt like it was just yeah, Monday was lovely. We had a that was a lot we we both got on the train at Waterloo. We always get the train back from Waterloo together. Laura goes, Does this stop at my place? I was like, Yeah, it drops you off at your place. And we just sat with our with our oats, uh, MS Apple crumble oats and our lovely women's health goodie bags. I was going through that quite rapidly. Yes, with the eye mask as well. Yeah, we got gifted very kindly a uh gifted a goodie bag from Women's Health, which has some LED eye patches, and have you used them yet?

SPEAKER_02 5:13

Do I look like I've used them?

SPEAKER_00 5:15

Yes. No, I haven't.

SPEAKER_02 5:18

I haven't. It must be my this must be uh my teeth on their whitening journey.

SPEAKER_00 5:23

But yeah, we had yeah, last week it was women's health, then Tuesday was busy work. I think I just worked a lot last week. I think I was quite busy at work, got lots of studying done. I've nearly done my course now. I've done nine out of 12 modules, so I'm chuffed with that. I've got a big exam. I need to just set a date to do my exam so I can kind of do it when I want to, essentially, once I'm through the content, but I think I just need to set like a date in mind to work too, so that's gonna be quite a scary one. But I yeah, I just feel like this I can't believe it's end of March now. We're nearly into April, like Q1 done, like that is just wild. Uh but yeah, last week was busy, good vibes, trained quite well, getting into my programming now, which is good. Saw my osteo and we realised that I don't use my have you ever noticed when I run? Do you watch my run? I don't think we really watch each other's run. Apparently, I don't use my right foot, so I literally swing it round. Like I drive off on my left foot and kind of like swing my right foot round. Because he made me walk on a tremendous, and he's like, How do you walk? And I said, I walk like a pregnant woman, like I waddle like a pregnant woman. Right. And I literally like I walk like I've got like a wooden leg. Honestly, I like drag it. It's bizarre.

SPEAKER_02 6:30

I don't know. I don't think I've ever noticed I've the only time I think I've witnessed you walking is a thousand miles an hour around third space when you were PT. It was to fly, it was flash walking, but if you are a PT, that is that that is the pace of walking. It's and I still I still fast walk now. I think we're both walker.

SPEAKER_00 6:51

Yeah, I think when you I I remember the first time we walked home together and I was like, no, she really don't like I I know I walk fast, but you you hover. Um but yeah, so that was interesting. So lots of insights from that. So I'm still kind of I I'm gonna try and run this week, but I'm not I'm not putting any pressure on it. I'm not I'm not expecting great things yet, but I'm putting in the rehab, putting in the work. We're both rehab queens at the moment, aren't we? It's just like if I have to do one more car phrase, I'm gonna cry. But lessons have been learnt, they've got to be in the programme forever now. But yes, busy but good, busy but good, yeah.

SPEAKER_02 7:26

Yeah, I think um yeah, big up the car phrase because Big up the car phrase. You know, the every everyone's got their own unique running gait. Uh yes, of course. Get gate at gate as in G A I T. Um your running gait is essentially like your your running teckers, your style, your movement pattern, the the way in which your your body moves through the repetitive nature of running, and everyone's got their own style. Sarah kicks her leg out, it's just sick. Um and what I've been doing is because I so I think I've worked it out now as the reason why my calf was in a bit of trouble last week, and the reason why I couldn't do high rocks is because I got I think I mentioned this last week, I got a fist to the calf at Jiu-Jitsu. Someone put their entire body weight through my calf, and they're they're bigger than me, much bigger than me. So, and and I was being a hero at the time. I was like, Yep, cool, I've got like I can manage it, I I can endure pain, but I didn't really think about the impact. So after that, then I'm running on it, and I'm running to avoid pushing putting weight or impact or strain through my calf. So I was everting my foot. So obviously, this is uh an audio podcast. So an e an Eve, I I'm doing a fun for those that are listening, I'm doing a funny thing with my hand waving at Sarah, showing her how my foot, how my foot is everting. So it's literally I was like running on the outside of my right foot to avoid it really put you know pushing through the like the big toe, right? So that you can get through and it gets through the golf, the seleus, uh the gastronomus, and I was avoiding that. And over time, when you have a different running gait, that gives you different problems because I was running for just over three hours with a different gait, so that's shot up, flared up my IT band, it's flared up other things, but at least now I'm aware, and I I so couldn't do high rocks. My physio told me because I've got a long run to do, I had a long run to do this weekend, and I didn't do it. She was more optimistic than I was. She was like, Yeah, you can still run 34k, just don't like use the rule of like don't be a dick, which is tough for me, I would say, but I will try. And I wasn't, I was in fact wasn't a dick at all. I was delightful. I didn't run because I just did my my acid test, and I am not a physio, this is not uh general advice, but my acid test for my calf is can I do 15 to 20 calf raises on that side, single-leg calf, single-leg calf raises without pain. Um, and I and I and I couldn't, I'd probably get to about eight or nine, and it was like, okay, no, I can I can feel it. Now, today I've been on the treadmill, and it was the first time I've been on the treadmill where I wasn't I wasn't worried about it in my head. I actually relaxed and I could run, and in my head, every step I was going toe, toe, toe, toe, which is really uh exhausting for me. But I was like going, like literally pushing through my toe. So it was it was the it was the the good gate, the gate that we want. So I am saying this now. Um this is what day are we? We're we're Monday afternoon as we record this. Saying this now, I'm going to attempt to do my run tomorrow being Tuesday, and I that run is gonna be a long run because it needs to be. Um because then I will have uh enough time to recover and do another long run this weekend, and then I'll be on the taper. So I've got the London landmarks half on the 12th of April. You're doing that lovely. I am, yeah. So I I just need to ensure that I can hit this peak distance 34k. Yeah. Oh, I really, really, really hope that I can do it tomorrow. I really hope. Even if it's like a bit slower, whatever. Anyway, I'll manage it and I'm just gonna go out there and and do the best that I can tomorrow and and see how it feels after, basically. Like and I'll I'll use the don't don't be a dick. So and then that sort of you know, do do I feel have I got any regrets? Have I uh can I look back on this training block and think because I I I at the moment when I feel like when you get an injury, or I certainly do, every day that you're not doing what is normal or what is on your program feels like you're you've gone back a month, yeah. Um, and I re and I really have to, even as a coach that has dealt with people with injuries, and you know, I can it's easy to give out the advice, isn't it? But you know, when it's yourself, it's hard to take. And actually, I've got to remind myself, and and the advice that I would give others is actually up until this point, you've had a really reasonably good training block. You really have that contribution to your physiology, to your progress, to where you are, has it doesn't just disappear when you don't do what's on your your programme, it's still there. The science and the reality is yes, you know, over I would say a period of two weeks, your peak your peak, you know, you could if you're not pushing that threshold, you could see a reduction in your conditioning, in your in your ability to to hold that VO2 max. And I think you know, that's that's normal. There's not really a lot I I can do about that. So, you know, do I think I was overtrained? No, I actually don't think I was. I think I was being as sensible as I could, and I think what happened was unlucky with my the the situation with a fist in the calf, you know, it wasn't their fault, wasn't my fault. I'm an ad I'm an adult in the arena, these things happen, right? It's it's a combat sport, it could have been you know, it could be a lot worse. So I I you know, do I have any regrets? Uh no, my only learning is when I go back into jujitsu, I don't need to hold every position, fight every round uh to the point of maybe hurting myself. I can tap out, I can say stop, I can tell someone, do you know what that hurts? And I don't care if they think I'm a wimp. So that's that was that's my that's my learning from that situation. In that I don't at all I've got nothing to prove to anyone. I've got I've got a str I've got a stripe now, it's obvious, it's obvious to people where I'm at. I've been doing it for months, do you know what I mean? Three or four months. You know, it's only a matter of time before they present me with my black belt. But yeah, that that's that's my that's my learning. And I actually I was listening to a podcast um this uh last over the weekend, and they it was someone that I yeah, I I feel like I can relate to a lot of their content, and they said the problem with finding something you love, and you know, when you go find what you love and it will never feel like a chore, and we talk about that with fitness. When you find something you love, it is likely that you're gonna take it to the extreme. That's what she said, and when I heard that, I was like, Oh my god, that is so me. I when I when I find something that I really like, I am just get stuck in. I'm just I yeah, and it's it's not that nothing, you know, I I can do a bit of nothing. Um I'm I'm getting I'm certainly getting better at it, but yeah, it's just one of those things where it's like when you're really into it, it feels so good. And you know, sometimes and I know a lot of people, and I have definitely over the years, I've done I've thought that more was better.

SPEAKER_00 14:33

Yeah, me too.

SPEAKER_02 14:35

Um, and it's it's really not.

SPEAKER_00 14:37

No, no, certainly isn't. Yeah, I think I've been I've been in a similar position. I think when I first found training, I a hundred percent overtrained, like there's no way around it. Like I think I was training seven days a week, I don't think I had any days off, and it was my my version of intense at the time. Like, obviously, we know I probably wasn't training with intensity in terms of it being a positive outcome, it was just constant. Like, I I remember I'd be on the stairmaster for hours, I'd be kind of it was mainly cardio for me, but I was I couldn't go a day without it. Like for me, I was over training and under-eating. That was what my issue was. But yeah, I mean, I I think partially it really helped me, but I loved it, like otherwise I wouldn't be doing it. Like, I genuinely found such joy from exercising, and I was never really into exercise at school. Like, I I was in whatever it's called, top step PE, whatever that meant. I could move reasonably well, was reasonably fit, but I was never a particularly athletic child. Um, but I just really loved it in fact, and I agree, like I totally agree with that statement, whether that's in the gym or out of the gym, when you find something you love, and I think that's maybe why we work so much because we love what we do for work. People would maybe see it as kind of excessive, but for me, I love it. So why would I not do it the same way if I loved cooking? I'd cook all the time, like it's I don't think it's necessarily it's it's that it's that very, very kind of kind of indiscreet line, isn't it? It's overtraining it or kind of loving it. It's really hard to find that balance sometimes, and I I still struggle with it, I think sometimes. I'm very guilty of I'm guilty of kind of overdoing it sometimes still.

SPEAKER_02 16:15

Definitely, and I think I like I'm I'm a bit more relaxed now, but I'll be honest, it's only because I've had a good run today. I went on the treadmill to test it, and it it was the first time that it didn't feel bad or that I was really con really conscious of it. I felt like I could run a bit more relaxed and free, and I felt like my gait was good, and I felt like I was running nice and tall, and I wasn't, yeah. So I'm only now relaxed and I can go, oh yes, all good. Oh yes, overtraining is do you know what I mean? Because now I'm in a different head space.

SPEAKER_00 16:43

A few days ago it was like, oh god, and it's it's scary, especially when you've got you've got that big, you've got that big goal now. Is that and I think you were gussed about high rocks, understandably. I think actually at the time I was like, oh thank god, but there was an element of FOMO, everyone was doing it, everyone was running this week. If they weren't doing a high rocks, they were out for their for their shakeout runs or they're out for their half marathon, whatever. It's everywhere. You can't you can't escape it now unless you put your phone away into a box, you see it all the time. So when you're in a bad place with your own training or you're in an injury or you're worried about kind of getting your goal, it's really it's it can really impact your mental health. Like it's scary. I remember when I did my hamstring a couple years back when I was training for the Brighton Marathon. I had to pull out sadly, but I couldn't be on Instagram, like I was just I was in such a state of like crisis over my own injury. I was like, I don't want to see what other people are doing right now, and it's yeah, it's it's horrible, it's really horrible. And I think I can I totally sympathize with you. I can see why it would affect your mood so much because it is really daunting if you don't feel like you're hitting what you should be, and you have had such a smooth, semi-smooth, mainly smooth training block. You've done so well. Now you've had this blip, it's scary, of course it is. You've put so much work in, and then when something goes wrong in inverted commas, it's like, what do I do now? Shit, like this is scary.

SPEAKER_02 18:02

Yeah, but I think you know, I I guess what did I do? I well, my friend forced me to go to the physio. I would have gone, I would have gone, but she forced me. She did she did force me, which I really appreciated. So, you know, you get the professional advice, so then you you can sort of take the emotion out of it, and you can say, Well, this is exactly where I am, and it's not actually the end of the world. And you know, if if I was forced to run a marathon tomorrow, I'm sure that I could. It's just what what's the sensible thing to do? And you know, like I said, we said last week, my physio was like, if you want to run high rocks and your heart's set on it, go and do it.

SPEAKER_00 18:36

And I was like, Well, I do I do want to do it, but it would have it was so the right call. Like, I had so so many messages to be like, Are you not doing high rocks? I was like, No, because it's it's not the right call, like it isn't. And I think I'm the same as you. I think two years ago I would have been like, Oh, we'll just get on with it. But I'm I'm selfishly grateful that you made that call for us because I definitely would have regretted it. I know I would have put I wouldn't be trying I wouldn't been able to train this week, I know it. I wouldn't have been able to walk to the gym because I just know how my injury flares up as well. So it's hard, it is, it is really hard, but it is that the kind of taking having a I find that I always kind of try and divert the the decision off of myself. I'm like, okay, well, can you can you tell me? Am I am I doing this? Am I not? And it was this after I said to my office, you're like, why don't you tell me not to do it? It's like, well, because that's not my place. And it's just like it's it's getting that professional opinion can make those decisions easy and take the emotion out of it. But when you care about it, you're always gonna have emotion involved in it, especially with what you're I mean, the causes you're running it for are phenomenal. So there's that attachment as well.

SPEAKER_02 19:37

I think it's like I I mean I haven't I I only allow myself to think about running a marathon through the night a few times because actually I don't think I'm prepared for that part of it. But anyway, I'll think about that. I'll book some time to consider that another time. It's it's gonna be dark and there's gonna be no one there. Uh oh, okay. Is that safe? I don't know. Um, yeah, I'll think about that another time. But yeah, I think it's just you know, I oh overtraining and injuries. We've seen it a lot over sort of the AI, the the growth of AI and having access to all of these wonderful training programs. Yes, I think they're brilliant. And I think I you know, we talked about it before. I think only I, as the individual, can be held accountable. I'm I'm not blaming, I cannot blame a training program. Cannot blame, you know, that I I need to know and be aware that the training program does not know how I feel. It's like when we talk about wearables, and like my watch told me this morning, like you my score was a hundred out of a hundred, and I was like, yes, I won my sleep. I was so happy with myself. But like the my watch doesn't know, it really doesn't know, it's just using, you know, an algorithm. So I think did did I overtrain? No, I don't think I did. I think I was unlucky, and I think I was compromised and I made adaptations to how I ran, which has then caused me some other problems, and and plus the running half up a hill eight and a half times round Battersea Park, those in collaboration with each other were not ideal. So we live and we learn. We do, absolutely. Yeah, and I just think you know, my my advice to this personally and and and as a coach, I think it is very easy. Also, I I also um very much understand the the cost is a factor. I know a lot of people that will say, God, it's you know, it's it's a hundred quid plus to see the physio, is it worth it? And people just run through, or not being able to take the time out, it's like not going to that doctor's appointment for that thing that's been going on for ages and you just haven't had time. I think it's like that with this. It's like if if you are if we understand that we're pretty reliant or we like enjoy the structure of being able to exercise and have free will physically, well, don't be a goat and avoid doing the thing because that will stop you for far longer. Longer than the the the 10 days or so that I would have been out for. And I think you know tech technically, what you know what is an overuse injury? It happens when you know we've got micro damage that it builds up in stress in the tissues, um, that can feel like uh a a niggle, it can feel like tightness in muscles, it can also feel like your performance isn't where it was. I mean, there's there's there's a huge context around performance and the reasons that might contribute to why you don't feel good. But if they're you know, your if your body is trying to handle too many things, and that includes maybe a small, a small niggle, yeah, your your body at some point will tell you and it will stop you. It will stop you. Um and you know, there's no doubt that if it goes un unchecked, unlooked at, there isn't someone professionally looking at it, you know, deep you can't just as I have done, I've I've covered myself in deep heat and anarchy. Um and that's cool, that's cool. But I didn't also need to go to the physios. You know, once we've we're we're training, we're we're creating, you know, the stimulus, we've got these tears in our muscles, really good. That's that's what we want. But you know, it's that time to recover, and if you've slightly overdone it or something has happened that has caused a greater impact, that recovery is gonna take far longer.

SPEAKER_00 23:17

Definitely.

SPEAKER_02 23:18

And these things don't tend to just come out of nowhere, you know. People talk about oh, I just did this and it just it pinged or a thing or it went. It's like, well, actually, can you be can you really ask yourself like how what's your lifestyle look like? Yeah.

SPEAKER_00 23:33

That's just the kind of the peak, isn't it? Yeah, that that final straw basically is gonna be that ping or that pull or anything, but it's always been bubbly. But even like from a cost perspective, like I I've probably been the same. I kind of be, oh like it's expensive, it's it's it's an investment, it's an investment. But I mean, I've I now it's the same with me. I've put off and put off and put off this issue for so long. I kind of I run well and then I have that, then I have an injury, run well, then have an injury, do maybe do one physio or one massage, and I'm like, that'll fix me. And it's like, well, no, it won't. And it's actually you're far better off doing those regular, the same way you book like a dentist appointment or something like that. You've got to think of it in that way. You've got to be doing this regularly because if you put it off for too long, then it's gonna be a massive investment in terms of time and money to get back to where you were. Like it's it's I kick myself every time, and I'm like, I'll learn, I'll learn, I'll learn. But I think I do actually think this time I have learnt. I hope I've learned it's just kind of getting that kind of time into to regular check in, and even if you break it down into especially running in this context, like you think how many steps you've done in your training block, like it's unbelievable. Like, there's no wonder that you now yeah, genuinely, and it's it's there's no wonder your calf is feeling a little bit crap. So it's actually we can learn from this. I think everyone listening to this and Laura's certainly learned that it's just checking in and looking after yourselves properly, but it's far easier said than done, we know that. But hopefully, our our injuries may maybe help others in terms of warning signs as well.

SPEAKER_02 24:57

Yeah, I d I definitely am in the camp of I I believe I'm relatively invincible and um and I I've got a high capacity, I feel very physically capable, but I'm not invincible. Um yeah, I I guess, and you know, like I said, the biggest learning for me is like what what's the priority? When when some when you've got something that doesn't feel right, it's one I think there's a really funny meme I saw on like a reel on Instagram that it was like Hunt the Huns in Clapham on Sunday going to test their their they're going out to test their injury, just doing a quick test run. Am I still injured? Yep, okay, off we go to Gales. It's like, yeah, I I know we obviously we make jokes of it, it's really tough, but I think also for us, you know, when it is our our livelihood to be physically capable, it but then becomes really hard. Like obviously, we know a lot of uh PTs, coaches, instructors, you know, within the industry, and it's like you can just see their love and passion for their job just goes out the window when they are not physically capable. It was almost like you feel a bit uh professionally resentful. Yeah, you're you're you're coaching all these people that are flying around no problem, and you're the one struggling doing the demos. Um, but I think you know, yeah, the the lessons lessons have been learnt, as we know. And I just think, yeah, the psycho the psychology of managing an injury, and I'm a big believer of what can you do because I like to immediately reframe everything because I don't like to wallow because there's always something you can do, I believe. Yeah, I I like to take action, but you've got to balance that with the right amount of giving yourself grace to have the time to just like yeah. I mean, I yeah, I feel like ever my whole marathon campaign training over the weekend, I was like, it's over, I'm not gonna do it, blah blah blah. What's the point? I'm just gonna, you know, and then actually it's fine. I went for one good run today because I was sensible. Um, we're back on, mate, we're back on. So yeah, tomorrow, let's pray, let's pray. I don't know how long I'll be out there for, but I know that I'm really, really stubborn. Um if I will I will be out there for as long as possible, you will have to you will have to drag me home. Um so yeah, striver closely refresh, refresh, refresh. Yeah, that that is my plan. So today I'm gonna be veering on the uh well I have been really all weekend, veering on the carbohydrates to try and get get the uh glycogen fuels up to see see how long I can I can go out there for. I've got I've got a I've got a new playlist actually. Oh yeah? Yeah, this weekend I was um management of the playlist for my I sort of call her my sister. She's not technically my sister, she's my cousin. But we've we've we're very, very close. So it was her hen party, and I managed the Spotify playlist because we we hired uh the bluebird in Chelsea. We we we hired the room upstairs. So we had the playlist, and um one of my mates is she works at Kiss Kiss100 and she took over the playlist, and it is unbelievable in there. It is unbelievable in there. So I might I might actually share the I might actually share the playlist. It's an unbelievable playlist, so it's like it's like four hours of like it goes it goes from like Tina Turner to like old school garage to like RB. Yes, really good. So yeah, if you see me out in London tomorrow, she's got some bops on. I'm jamming, I'm bopping, I'm probably struggling. Uh and and if you're professional and you can analyse my gait, look at me from behind. Yes, please. Um and uh let me know. Let me know if I'm swinging my my uh my right leg out. Who would do that? Honestly.

SPEAKER_00 28:49

I know who would do that. But yes, on the on the kind of recovery chat, I thought it felt appropriate to discuss the changing clocks because all I've seen on Instagram all weekend is like clocks change. I feel an hour, robbed of an hour, I feel hungover, I feel rubbish, I feel this. And I was like, hang on a sec, is this all just in our brains? But I have done a little research, everyone, you'll be pleased to hear. So yeah, so basically it was. Did you know what I mean? It's all it's I just assumed that it's it's always been a thing that we've just changed the clocks, but it was 1916, so I actually not too long ago then, not a you know, you know. So yeah, so basically the the idea that the clocks kind of spring forward by an hour, so we're robbed of another hour in bed. Um, but in terms of what it means for how we're feeling, of course, it's a it's a it's a disruption to our circadian rhythms, which we have discussed many times, and the fact that kind of our our sleep systems are kind of linked very closely to light levels, etc. So that I think they thought that actually moving the clocks forward is a really beneficial thing for us to do. Apparently not. Lots of sleep experts have kind of said that actually they're not a fan and they think it causes a hell of a lot of disruption to our sleep cycles and our sleep routines. And some of the stats I found were obviously this, and this is not kind of we've got to bear in mind that there's this element of nuance to this as well. Some people will be impacted by this, and some people maybe think, actually, I don't feel any different. But there's a tw in the days following the change in light, there's a 24% increase in heart attacks, an 8% rise in strokes, and an 11% increase in depressive episodes, and that's obviously driven by increased sleep loss, and then I did that that we're kind of tapping more into that sympathetic nervous system again because we're not sleeping as well. Um, but those stats did actually really shock me because I I mean like I didn't sleep that well on Saturday night they went forward, didn't they? Yeah, Saturday night. But I'm kind of like I'll I'll adjust in a day or two. It's not something I really think about that much, but the the kind of the the stats suggest otherwise.

SPEAKER_02 30:56

Yeah, 100%. I think it you know it's like if you're travelling or you're uh bed going to bed a little bit later, like there's so much evidence coming out now that actually suggests that it's not so much you could even go so far as to say it's not so much the length of sleep, it's the the rhythm, the the the consistency of your bedtime, your your sleep and wake time. And I know on a lot of wearables, so like I I've actually stood down my whoop now. I still have I still don't have gone. Yeah, it's gone. I haven't had it for I've haven't had it for two weeks now. I've just got my apple, I've just got my Apple Watch, which does it which does track my sleep. It's your sleep score, doesn't it? Yeah, yeah, yeah. It does. I still have it, I still get a sleep score, but it it's just different. And with Whoop, it when it gives you your um biological age, which by the way I'm 30, okay, and it gives me more points, let's say, it takes off more of my biological age, the more consistent my bedtime was. Yes. Yeah. That so that was like okay, it doesn't really matter, like you could sleep 10 hours, but if I did it from like 3am till whatever, 10 hours later, I can't do the maths on that. It is um yeah, much mu much less. So it's really more to do with the cycles, yeah, respecting your circadian rhythm, and especially for women when we've got this sort of fluctuating hormones. Yeah, we we as cave women ideally we need to be waking up at the same time staring at the sun and going off to you know hunt hunt and gather. Hunt a rabbit, yeah. Exactly. And I also think, and I've also found this, you know, we talk about sort of GLP1 and how it's changing people's lives, and like I'm adamant it's because people don't get enough sleep as to why they experience the amount of food noise that they say. And I also think that that is linked to sex drive, and I've talked about this before. If you're not, I don't if if you don't have a a healthy sex drive, let's call it, I do think that that is linked to so many other things, you know, and having trained so many people that are stressed, underslept, under all sorts of things, you know, not having a uh an active uh relationship with their partners, it does take its toll after a while. And we know that if you are if you have low sleep, your the ghrelin increases your levels of ghrhrin, which is a hormone, it's basically like the food noise. Yeah, hungry woman. Ghrelin says, shit, we are struggling here, let's let's eat, guys, and that is the food noise. And I think that is linked to having poor sleep, so it's like this vicious cycle, yeah. Like eating crap, going to bed late, waking up, feeling worse. It's like that's and that and that's where I think a GLP one that regulates that and obviously reduces that natural hunger, yeah. And then, therefore, if you're not eating as much, you're not like also I think eating close to bedtime is is you know, lots of evidence suggests that that impacts your sleep quality. Yeah, so I think this has like a real big effect on so many things, and therefore has an impact positively on your able to regulate your your nervous system. So actually, people are a bit a bit calmer, yeah, yeah, yeah, exactly.

SPEAKER_00 34:09

Yeah, and it's that idea of kind of appetite suppressance and and being able to regulate your but I was the same, like I woke up absolutely starving today, and I was kind of reading all this stuff about the changing clocks. I was actually I do relate to this quite a bit. I'm a bit grumpier today, and obviously I've not slept that well, but it is and that's obviously a short period of time, and I feel like by tonight I'll have another big sleep, I'll be fine. But some people it can impact for like weeks and weeks after it happens. It really takes them a lot of time to then readjust to this hour change. Um, but yeah, I mean, do you do you feel impacted by it at all? Are you kind of like meh?

SPEAKER_02 34:41

Yeah, I hated it yesterday because yeah, because I I went to well, I went to jujitsu at 9am. It was at 9am yesterday, and then by the time I'd had such a big day at the hen party, I realised I was like, oh, I'm actually not like I'm not I get up at 8:30 and immediately get out of bed and go out the door, and that's not me. I have to have at least an hour at home before I can leave. I can't just get out the door. Yeah, there's things I need to do. Don't know what that is, but it's things I can't be rushed. Both a radio boss. Basically, yeah, I can't be rushed. I can't be rushed. Um, so that really impacted me because I think I had six something hours sleep, which is just rubbish, absolutely rubbish. So I actually came home and I took a nap yesterday afternoon. I came home from Jiu Jitsu and took a two-hour nap. Oh no, and then I felt really good, and then I went to Yin Yoga. Jiu Jitsu was it it wasn't um a intense session, no, it was it was a very it was a very basic drilling session, so it wasn't really anything, but uh it it was probably best because yeah, I felt I really felt it. And also it's interesting for me because like I said, I haven't had my whoop, so I've got no external validation or baseline to check against. So I'm just here raw dogging as you should. She's back to basics, yeah. But I'm like auto-regulating, I'm like, off we go. And I think that I think that's I think that's quite important. Like I there's people that have like, oh, I've had my whoop five years and I've never taken it off, and that's really cool. If it really works for you and it helps you, then who am I to say? But for me, there's been times where I've needed a break to sense check like how do I fit? I don't want to be too reliant on something external validation.

SPEAKER_00 36:23

Yeah, they there was I was listening to Radio One yesterday, I did a lot. Yeah, I was driving home yesterday and they were talking about actually the clocks changing the impact on sleep, and I was like, Oh, that's really interesting topic anyway. But they were talking about the fact that some of these track those these kind of wearables can be really obviously we've talked about we love them, we do love them, but the same as you just said, like they can actually be really bad for sleep quality, and I I'm I'm very guilty of it. I think especially when I was getting up super early to go into work as a as a trainer, I would be like checking my watch obsessively. Like, if I go to sleep now, I'll get X hour numbers of sleep, and then you kind of wake up and wait for it to validate the fact that you've had a shit sleep, and that can that just kind of like fuels that cycle even more. Um, but yeah, to be fair, I had it, I've not worn my garment, I've only just put it back on on Saturday. I've had like a couple of weeks off it for the same reason. Like I was like semi-obsessively checking, like, am I is my what's my body battery today? Am I feeling X, Y, and Z? And actually, it's not that useful sometimes. It's it's really important to self-regulate. And I think it's the same idea of like even this kind of listening to plans, like we're the only person that knows how we actually feel in our body. Like, I know I felt I know we don't like the word, I felt tired yesterday, so I just need to get to bed earlier. Like, I just need to make those adjustments to get to sleep better and have a better quality of sleep, like having a colder temperature in the kit in the in the kitchen. I'm not sleeping in the kitchen, colder temperature in the kitchen. She's really into cooking, you just want to stay near. I just love being near the hob, but um just kind of having a cooler temperature. Like, like I always shower before bed. I find that helps me sleep really well just in terms of reducing my um core temperature and stuff as well. And I also really I really miss my fan in the winter, so I'm excited to crack my fan back out just to get some get some coolness in here, and I also really like the white noise with it. I kind of I love a fan.

SPEAKER_02 38:07

I love that's not what fun. Last night the the the setup for my nine and a half hours sleep. Yeah, please tell a hundred out of a hundred scrolls that I got. Give me the load down. So, what what did I do? I had uh fresh sheets. Was it MS what what fabric conditioner do you use? I thought that's quite key. I don't use fabric conditioner now. That's that's a whole nother topic. But it leaves I I it apparently leaves a residue, and so I don't, so I use fragrance, fabric fragrance spray. Oh yeah, so I don't use fabric and also fabric conditioner. Now that I'm really good at jujitsu, I'm obviously washing my ghee, my pyjama outfit many times a week for hygiene reasons, and they say don't use fabric conditioner on that because it leaves a residue, and I was like, well, it must leave a residue on everything else. So I actually don't use fabric conditioner anymore. That is a very new thing. That's an exclusive that's huge. That is exclusive, everyone. I know. So uh where was I going with this? Yeah, I washed my sheets, it was fantastic. I so fresh sheets and all of it, unbelievable. You know, puff the cushions, all of that. Oh then I sprayed everything with lavender. I've got a lavender sleet spray, unbelievable. Then is it which brands? Oh gosh.

SPEAKER_00 39:28

This is my personal favourite, didn't we?

SPEAKER_02 39:30

I don't I don't know exactly what it is. I'll have to go and look at it in a minute and I'll come back to it. Um but it's really nice, just pure lavender. And then I've got the Dyson Air Fan. Uh that is air purifying, but is a fan. Then on my sonos next to my bed, I played a brown noise playlist. Did you say brown noise? Brown noise. What's brown noise? It's a different frequency to white noise, and brown noise is optimal for sleep. You're so smug. Look, she if for the this is a this is an audio podcast, yes, but Laura is smoking if she says that. Do you know what? Who told me? I've got a mate at the Ministry of Sound that used to give tell me all the frequ he was really into obviously sound, and he used to tell me all the different frequencies that were good for different uh um vibrations. You've never heard of that. Yeah, so it's actually brown noise, is is better. Don't take my direct advice. I'm not a sound specialist. I'm just letting you know that that is what I do. Um love this for you. Yeah, so the brown noise is slightly different, it's a bit more blah blah blah, like it's the white noise is quite brown noise, is a little bit more rusty, I would say. So anyway, so I've got so I've got the fans and then I've got the brown noise, and then I've got my loop earplugs. Oh and my and my um face mask from Drowsy and Co. the silk face mask. She's going all out blood. So that that that's that was the setup last night, and then on my TV, as I was like going to bed, I had a I'm quite I'm quite keen on a YouTube soundbath. So it's the first idea. Yeah, so it's like really nice the visual as well. Yeah, lovely. It's it's visual, but then there's the sounds, so I'm just like everything is just like calm down. Yeah, it's it's sick. And then to add to that, which is less calming, but anyway, it's what I'm doing. I've got my teeth whitening tray in, which just I your mouth you have to be like, yeah, you can't do anything with your mouth. You have to just stay on for because I'm starting my teeth whitening journey as well. So I've done four four nights, uh, yeah, for five hours, but I tend to wake up once in the night and I take them out in the night and brush my teeth in the night so far.

SPEAKER_00 41:53

You got a hundred cent score, even though you got up and brush your teeth in the night.

SPEAKER_02 41:56

So I actually didn't yesterday because I uh put it my teeth uh trays in during the afternoon. Yeah, I put my teeth in during the afternoon so that I didn't have to have them do your midnight teeth brushing. Exactly. So yeah, I mean it's all going on, it's all going on. But I just thought, do you know what? Like, if you just put the effort into like creating the best environment possible, and I know I recognise I'm very lucky that I'm able to do all of those things because I can just shut myself off and because I've only got myself to concern uh concern myself uh with so that was lovely, but yeah, it was very, very optimal. Um and yeah, I just think like as we know, honestly, like I feel so relaxed today. What a surprise! Because I've slept a lot, and I think it's really hard advice and probably hard to hear if you're someone that really struggles to get a lot of sleep because you are responsible for people that scream throughout the day, i.e., children, or you have caring responsibilities, or you have a night shift, and you know, we're just talking about circadian rhythm, and like honestly, the worst thing is like if you're like a pilot, an air stewardess, or you know, an NHS shift worker, or you work nights, or do you know what I mean? It's one of the things that's so disruptive, it's so disruptive. So it's like actually, with that, if you're not getting the length of sleep that is optimal, actually, what can you do to focus on the quality? Um and then just be really mindful of those days where yeah, maybe I do I am a bit underrecovered, so I might need to proactively manage my my the what I'm eating so that you don't yeah, but just so that you don't leave yourself to like shit decisions that you will regret. And and and if that happens, I mean goodness sake, it happens, like whatever. But it's just one of those things that I think we need to be aware of like what's the strategies that we can put in place. It's like any in like we're talking about injuries, it's like the injury is the injury, my shift work is the shift work, my children are gonna scream, okay. What I can't do anything about that, but what can I do to try and set myself up for success? And hopefully, you've got people in your lives that will encourage you and help you and support you and remind you. Of these things. Definitely. And you know, things like for me over the weekend, like I don't drink alcohol. It's not that I'm completely tea total. I know you're not either, but I know that it will have an impact on me. So I don't do it.

SPEAKER_00 44:12

No, exactly. Yeah, I'm as acting so reasonable. I think yeah, I was at I was at my boyfriend's parents' house that weekend. They're like, oh, you don't drink at all? And I was like, yeah, like I just I just don't feel great. And I think I knew if I wasn't going to get to sleep, I then don't want to add a very minor hangover to that mix. Like I just know that I'm not going to be a very nice or entertaining person the next day. So I just make that choice not to do it. But it's not to say never do it. And obviously everyone responds differently to everything. It's your and you're your own person. You make those decisions for yourself. But yeah, if I was in a big training block like yourself, I can't imagine that I'd be drinking a lot of alcohol at all just to kind of help with recovery and that on that front. But yes, I mean I do feel I am so lucky. I say that all the time. I'm so lucky. Touch wood. I sleep very well. I'm a very lucky sleeper. But I remember even when I was burnt out, that was a sign for me that I was burnt out. I wasn't sleeping. I wasn't sleeping well. And it's it's that kind of you feel burnt out because you're not sleeping, it's that horrible cycle that you can't break. But you're so right. I think the days that I did really actively try to make changes and build the idea of kind of sleep pressure, building sleep pressure throughout the day where I can, and then getting to bed is a and kind of making making the environment as pleasant as possible to try and kind of get into a routine. But I'm that's something I'm actually actively trying to work at the minute is trying to get up at a consistent time throughout the week because now I haven't got the same ties to getting up super early, but I definitely feel better when I'm getting up consistently and not sleeping like a teenager at the weekends, which I can so easily do. I could sleep till like 2 pm on a weekend if I let myself, but just things like that is oh my god, I'm like a teenager. I could sleep and sleep and sleep. But yes, I like it.

SPEAKER_02 45:47

I actually don't know thinking back to when like I used to work like a full-time job or whatever, and then like we'd me and my mates would go out to like Oceana Kingston on a Wednesday night, absolutely obliterated, be home at 3 am, and I would apparently my alarm would go off at like 6 a.m. To like go to work. Like, what was I doing? That makes you feel that makes you feel sick. Absolutely, but I did it for years. Oh absolutely years. Like imagine I just I can remember now just coming home and just passing out. It's not there's no fucking lavender spray, or you know, put pop my my loop earplugs in, pop the brown noise in. It was it was falling asleep in my lipsy dress.

SPEAKER_00 46:29

Oh little bandage, little bandage number.

SPEAKER_02 46:32

Yeah, stinking of a hundred Mulberry lights covered in covered in Apple Aftershock. How? How?

SPEAKER_00 46:44

That would be like that would be like a torture chamber for me. No jenny if I said to you, Laura, we're gonna go out, we're gonna go out in lipsy dresses, we're gonna smoke those cigars. That I'd love, that I'd love. Okay, I'm into it.

SPEAKER_02 46:55

I'm I'm into it.

SPEAKER_00 46:57

We're gonna stay out till 3am and then you talk to get our. I think it's the time.

SPEAKER_02 47:01

Yeah, it's the timing.

SPEAKER_00 47:02

Do you want to just go out in the afternoon?

SPEAKER_02 47:05

Take me out. Let we I'll wear all of that. I would love it. I would love to do that. Do you remember the couple heels?

SPEAKER_00 47:10

Of course. Do you remember the like new look? I remember I had those, they were like platforms, the new look black, like crossover heels. I thought they were fantastic. Fantastic they were. And a little bandage dress, fake tan, yeah, extensions.

SPEAKER_02 47:26

Lean back would come on, or like yeah, it would everyone would be leaning back, and then a few people would lean back and never come back, it'd fall over. It was really the good days. Those were just such good days when we didn't. I don't think I had a phone. Did I have a phone? Yeah, I had a phone, but it was you know, analog. Yeah, it was like, and then yeah, you'd just be like dancing around and quick, should we go to the bar? And okay, to go to the toilet. And if you went to the toilet in Oceana on your own, it was very well known that you would never see your friends again that entire night. So you'd have to then make new friends, which is absolutely possible. I know that that absolutely fills me with dread. How do that is so that is so cringe, isn't it? I just it's just the hat the hangout, I couldn't bear it. I s I love the worst feeling.

SPEAKER_00 48:14

Yeah, I am the worst on a hangover. I just feel really I just go really pathetic. Like I'm like, oh and like if I get like the sweats, I'm like, oh I don't like it. I don't know, it's just not good. It's just I'm so annoying on a hangover. That's also the reason why I don't do it because I'm just just pathetic, just totally pathetic. And I do I like feeling fresh. I'm a control freak. I admit it, I'm a control freak, and when I'm hungover, I don't feel in control, so that was deep, wasn't it? To finish the episode. But should we do our pits and peek p pits and peaks of the week? Yeah.

SPEAKER_02 48:44

My peak is literally just having my mum at this this hendo that we went to on the weekend, having my mum there, yeah. 71, big Jill. She was there, she loved she loved it. It was too many stairs for her, and we had a lot of no secko on the old um non-alcoholic.

SPEAKER_01 49:01

Oh, lovely.

SPEAKER_02 49:02

We cheersed a lot of no seco, but yeah, it was brilliant having the queen herself there. She had a great time. She had if she has a great time, I've had a great time. So that was that was my peak.

SPEAKER_00 49:13

Oh, that was a lovely peak. My peak, where is it? Oh, I had I don't know, I had loads. I wrote down I had my peak was yeah, actually, sorry, that was so unsmooth of me. We have been very sociable. I had a bit of a reflective moment at the weekend. I've seen a lot more of my friends and family, and I was like, I just feel really nice about that. Like last year, I must admit, like, I think I saw my family twice, three times, and I saw my partner's family once. And I've actually like we've can we've seen them loads, and it's actually so nice that I've A, got the time, but B got the energy to actually socialise and be engaged and be present. And it's yeah, it's just really nice to feel like I'm I actually do feel like I'm back to myself again. Whether I'm too much or too much annoying for other people, I don't really care now. I'm back to being chatty Sarah. So yeah, I just feel really good about that, and yeah, I mean it's end of March. We've had a good few months of change now, and um things are starting to step up on the work front, but it's exciting, and I'm I'm welcoming it now, whereas whereas before I think I would have been like, I can't do this, everything feels uh un kind of overwhelming. I'm actually really welcoming new opportunities now. So that's my posty vibe seeing more people that I love, which is a really really blessed way to feel.

SPEAKER_02 50:27

Yeah, it's so it's so important, isn't it? Because it's like you know, I I it sounds a bit morbid and all all of that stuff, but it's like actually, I don't want to look back and think, Oh, I'm so glad I put in all those extra hours working, yeah, and didn't see anyone and didn't see the people, but it's so easily done. I have lots of conversations with lots of my girlfriends around the challenges of being a bit socially reclusive because you're so exhausted by giving so much. You give so much and you're doing all these things, and we're like slaying at work and blah blah blah. And then actually, what do you what do you have left to give to like your actual personal life? And before you know it, years will go by and there's nothing you can do about that. So it's like I I don't I don't like when people say, Oh, it's just a job, clock out, clock like that's never gonna be me. I can just I cannot do that. I am my entire self, I bring my whole self, and I'm not I'm not counting the clock to a time. I do what I need to do, and yeah, anyway, but I do think that being mindful of that is like, yeah, your your work or your your yeah, your professional life will not thank you. It's a me it's it is a means to an end, I guess. But we're just lucky that what we do if we have some passion. Not many people can say they're passionate and have purpose in in their in their jobs, so I feel very lucky for that. But um, yeah, I guess, yeah, Pit Pitt, the the antithesis to all of that, yeah, can't lie. I'm just getting pissed off with this whole calf situation. Feels like it's going on for much longer than it actually is. Obviously, it's meant that I've had to sit out of high rocks, which I really wanted to do, and that's fine, like I'm over it now. But I I put on I put on my Instagram story yesterday, I was like, if you I saw that if you are watching your entire internet feed, PBing everything and high roxing, and even Melanie C did high rocks, like a spice girl did high rocks, you know. Tommy, Tommy Forey did it, and we didn't do it. Oh my god, we didn't, and it's just one of those things where I like I can just like I was genuinely okay with it. I wasn't but I was very aware that like everyone is doing high rocks, and if you are not that you know, it's just very likely that you're thinking, Well, why wasn't I yeah, why didn't I do that? Or I don't feel like I belong there, or you know, all these people I think you know it shows a very positive view, but actually these people have been probably training for a very, very long period of time to get to that point, they're fully focused on it. So just it was just a good reflection and reminder that actually, just because you're not doing it at that exact moment, it doesn't mean that you know you're shit or you're incapable. If you want to, if it spurs you on to do it another time, fantastic, that's good, that's positive inspiration. But yeah, I just think sometimes it's really easy to be like, oh god, I'm just I was sat there doing my fucking banded PSOAS matches watching Mel C on the ski earg, and I was like, Oh, this is not good, but anyway, I'm happy for you, Mel C. I'm happy for you. So, yeah, my my pit is Calfgate, so yeah, as as we said, fingers crossed, um, we've done the work and uh I'll I'll be back out on the road, and then I'll once I've done it, I'll be like, Oh my god, I don't know what I was worried about, it's only 10 days.

SPEAKER_00 53:35

But when you're in it, it feels like a hundred years, so it really does, it really does. Yeah, and my my pit of the week was I've realized it's Easter Sunday on Sunday, then that means there's no more mini eggs in the supermarkets. And I really love mini eggs, and I'm not gonna lie, George doesn't know this. I have ordered a kilo bag on a cado to come tomorrow, okay, just so I can stockpile them just for a while, and it's got a very good deal, guys. So if you're listening to this in real time, get yourselves an acado, they're on deal. But and the Lint bunnies are on deal as well, they're slashing all those prices in time. Because I think that Easter egg chocolate is the best Easter egg chocolate ever. It is. Easter egg chocolate is the best.

SPEAKER_02 54:12

It is. I bought some mini eggs today for um I went to a treadmill class at my gym, and the instructor Ellie, I know she likes mini eggs, so I bought them and they were on Club Card Points sale at Tesco. They were everywhere. I think they were like three pounds. No, maybe I can't remember. I it was just it was a yellow price. I don't know, I don't understand.

SPEAKER_00 54:34

We love a yellow price.

SPEAKER_02 54:35

If you just said yellow, I thought it was basically free. If it's yellow is free. Yeah, so so I basically, yeah, so I bought I bought her those. So yeah, this is your opportunity to get all of the mini eggs in stock.

SPEAKER_00 54:46

And you know what? I've actually requested my favourite Easter egg. If anyone's not had it yet, the Easter eggs that are filled with the chocolate of choice. So I've asked for the mini egg filled chocolate, so it's like broken up mini egg in the actual shell. So if you've not had them yet, guys, this is the crunchy one, I think it's a good scoffy one, and yeah, any kind of Easter chocolate stockpile. Um, but yeah, I'm sad. I'm sad about that. That's my that's my pit of the week. Which is a really blessed pit because it could be worse. It's a blessed pit, it's a very blessed pit.

SPEAKER_02 55:16

Yeah, it's really middle class problems that that I'm upset that I've had to stockpile my mini eggs. I actually looking back, I don't think Ellie liked the mini eggs I got her. I got her the orange on the orange ones, and I think that was a mistake. I think that will be given out in the PT office. I hate orange chocolate. Yeah, I think that was a mistake, and it was a rogue decision from me, and I think I need to do better.

SPEAKER_00 55:43

But the it's the thought that counts. But if you'd given them to me, I would have said thank you so much, then they would have gone in the staff room for sure. I think they've gone in the staff room. Shall we find out? I'll text. No, I'll find out.

SPEAKER_02 55:54

I don't know, just don't tell me. I haven't I've I haven't got it. Sure, they went straight in the bin. I haven't got it in me to hear after I've done it. If I do my run tomorrow, you can tell me. But I'm too fragile at the moment. She's like, I'm too fragile. But yeah, fingers crossed, we're coming up to Easter weekend. Uh again, apologies for the slight delay in this record. The week before it was delayed because I was depressed about the Arsenal and Sarah had a big weekend. Uh, and then I don't know what today's excuse is. I can't remember. But I had a big weekend. You had a big weekend. So it's actually Sarah's fault twice. It's my fault twice, times two. So that's that's that. But um big news, just to end on, I am getting my teeth done at the end of April. Composite. And I'm getting my teeth done at the end of April. Honestly, she's taking the piss. She's like, any yeah, it's just I'm gonna beat you I'm gonna beat I'm gonna race you, I'm gonna race you two of them. Mine's on the mine's on the 24th of April.

SPEAKER_00 56:48

Are you gonna beat me then because I can't get them done that quick? I used to get my teeth whitened first.

SPEAKER_02 56:52

24th of April? No, maybe I could. No, because you need two, no, you need two weeks of white. I'm four days into my whitening. Maybe my teeth don't need as much whitening.

SPEAKER_00 57:01

No mind do you mind all four they need whitening. I think it's just it's just individual.

SPEAKER_02 57:06

It's like you need as long as possible to so that you don't damage the style and how it's possible.

SPEAKER_00 57:11

Oh, it's a damage thing.

SPEAKER_02 57:12

Well, yeah, because you need to do it progressively. Because if you did it all at once, it would damage the I think. Again, I'm not a dentist, I'm a personal trainer. I can tell you how to lunge well. I can't give you any teeth advice. But basically, it will I will look like I've been to Turkey in three to four weeks.

SPEAKER_00 57:31

And then we can go and record that we'll then we'll do visual because we'll both just be like shining the whole time. Yeah, it will be fit for Turkey. We'll call this podcast. What are they called? Veneers, veneers are.

SPEAKER_02 57:44

I'm not getting veneers. No offense to the case. No, no, no, you've got veneers. But I honestly the that the picture of the drill and the thing. He did tell me that if I wanted I could have braces, and I said, I haven't got time for that, bro. No, no, no. Just paper mache this shit.

unknown 57:58

Cover them up, cover them up.

SPEAKER_00 58:00

Just just build build on what I've got. No, it'd be they'll be beautiful. I'm actually very excited. I've wanted them for years. It's so weird that we've both do it at the same time. It's a bit odd.

SPEAKER_02 58:08

We didn't genuinely we didn't actually discuss it until I actually would it was it would be easy for you to say, oh yeah, me too, because I said it first. Check my receipts. I said it first. Well, it turns out all of my mates have had it done and they've just never told me. Um now I've talked about it. But alright, on that note, um, I'm gonna go and get ready and have loads of carbohydrates my long run tomorrow. Sarah's got a client, I'm going to jujitsu, and on that note, yeah, I'm going to jiu-jitsu, yeah. I'm going to uh ghee with um Nia, who is a black belt and 21 years of age. I'm 20 years older. And she and she kick she kicks me into the air for fun. And I'm like, mind my fucking back near in my head. But anyway, we love her, we love her. Right, wish me luck. Goodbye, everybody. Goodbye on the next one. Goodbye. Okay, off you go to your client, you're four minutes late.