Ep22. Music, martini & supplements

Join Sarah and Laura 'Biceps' as they share personal stories, insights on fitness, wellness, and the importance of community, music, and supplements in enhancing health and exercise experiences.

Chapters

00:00 

Introduction to Fit For What Podcast

03:06

Weekend Adventures and Personal Updates

05:55

Reflections on Family and Reality TV

08:57 

Coaching Experiences and Group Dynamics

12:01

The Importance of Music in Fitness

14:49 

Creating the Right Atmosphere for Classes

26:49

Coaching Moments and Personal Growth

29:30 

The World of Supplements

32:13 

Iron Deficiency and Health Awareness

36:32 

Navigating the Supplement Industry

40:51

 Exploring Peptides and Hormone Replacement Therapy

45:04 

Personal Reflections and Life Updates

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Transcript

SPEAKER_01 0:04

Hello and welcome back to Fit for a no-nonsense 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 is Sarah, a women's health coach, PT, an aspiring big big business bish woman. That's quite a mouthful to start with.

SPEAKER_00 0:22

No, you can't even say it. You can't be saying these big things. Big, big bish business woman. That's what I said. Betty Gal. Um so do I do I have to say my intro as fast as you just said yours? That's quite quick, wasn't it? Can you tell I've had one this morning?

SPEAKER_01 0:38

I'm like, I'll be right back.

SPEAKER_00 0:41

I I I've had no coffees. Actually, no, I've had one. I've had one. My name is Laura One Coffee. Also a big batty gal. Well, not really, medium, I'd say on medium. I actually took a photo uh of myself this weekend with my mate at the gym, and I looked my arse and I was like, oh god, oh god. Um but so yeah, medium. My name is Laura Medium uh arse today. Um I'm a PT, best-selling author, presenter, uh ultra marathon runner to be. Um I've got absolutely no idea what day it is and what I'm doing, and in fact, what even we're going to talk about on this podcast. So you're you're in for a treat.

SPEAKER_01 1:22

You really are, guys. You are. Yeah, last week was a blow. You had a nice long weekend there, didn't you? Because you had your not your wedding, you had a wedding on Friday.

SPEAKER_00 1:29

I didn't get married, no.

SPEAKER_01 1:30

You didn't get married on Friday. But you had you had a busy week. You had a big weekend as well, didn't you?

SPEAKER_00 1:35

I had a lovely weekend. I feel refreshed. Genuinely I do. But yeah, I had a lot I had a long weekend. I had one of um uh a lovely girl that I first met through the gym. I used to coach her. Her name is Lottie, she's one of the strongest girls I know. She is a mother of two gorgeous twins, and her now husband, uh Andy, he was also a member at the foundry. So I feel like I've watched I have watched uh not only their squat progress, but their relationship uh progress. And yes, they've got two uh well, two twins. Uh the keys in the word there, twins. There is two of them. Uh George and Amelia, um, they are one and a half, and yeah, they they they they just got married on Friday in Putney at the London Rowing Club. It was a stunning day, like 24 25 degrees, yeah. Um and it was just so wonderful. Did I cry? Yes, I did. Um I I threw I I actually hate transport in London because I uh I gave myself an hour and a quarter to get to 10 minutes away to Putney, um, and I and I made it in within 30 seconds of her walking down the aisle. So that is crazy.

SPEAKER_01 2:52

Because I texted, I texted Laura, I was like, mate, just a heads up. Traffic in Putney's bonkers, and then it was. I don't know what was going on on Friday. I think everyone knew you were in town, and they were just driving to Putney, but it was wild. It took me like this is so boring, but it took me like 40 minutes to go half a mile down the road to get some petrol. It I think everyone was on the way out for the bank holiday, maybe, but yeah. Outshore travel update, everyone.

SPEAKER_00 3:14

Well, my my Uber driver, my bolt driver, actually, he reported that the Albert Bridge was closed and there is road works in Clapham Junction. So all the buses are on diversion anyway. I looked at my outfit and I thought now is not the time to start my lime bike uh career. No, I hate them, but sadly I could have walked there quicker than it took me to stand outside like a lemon. And thank you to all the old men in vans that beeped at me whilst I was looking stressed. I just thought, do you know what? Get me off the planet. Get me off. I just want to get to the wedding. But it was gorgeous. I cried immediately. Um I had a couple of I had a few champagnes. Any vapes? Any vape? No, do you know what? In this I I forgot my vape, so that wasn't that wasn't planned, but I forgot my vape and I thought, do you know what, fair one? It's a sign. It's a sign, it's a sign. And do you know what? No one else really vaped or smoked at the wedding. So I would I would have done myself a disservice if I had outed myself as a vapor, yeah, because there was a lot of people from Lottie's new gym that were like, Oh, you're Laura from Lottie's old gym. And I thought, yeah, no, I'm healthy, I'm sober and don't vape. So I am a bit of health, yeah. So that was absolutely amazing. That was a gorgeous wedding. Yeah, we celebrated love. Um, I was there with my my friend Kelsey and her partner, uh, and we talked um a lot about fitness, about blood tests, about supplements, about Iron Man. Yeah, it was a very fitness-focused uh discussion. But yeah, gorgeous. And then I went, what did I do then? I ran 15k. Um lovely. Yeah, I am back on the marathon, um, the marathon gang. So yeah, I've got five weeks now until just under five weeks until my 55km Ultra. But I'm just relaxed, I'm just relaxed about it. The 15k I ran with I ran with Nick uh Snick from Slevin Snick from Gymsend, uh campaigner of business rates, and we'd stopped for coffee a couple of times, and it was just whatever.

SPEAKER_01 5:17

Oh, how nice!

SPEAKER_00 5:18

Yeah, it was nice. And the weather was the weather nice here. Weather nice here. Weather weather was nice, weather was nice here. Um, and then what and then what did I do? I went to Pilates at David Lloyd Weybridge back in my old ends um with my mate Sarah, other mate Sarah, and and then I did a lightsaber fight with my nephew.

SPEAKER_01 5:39

Oh, lovely! Yeah, that's a gold the timetable that one.

SPEAKER_00 5:43

Yeah, I did a lot, I did a lot. So yeah, drove to Chichester, watched Home with the Furies for Mum and Dad, and then and then we all went to um it's really good Home with the Furies. Oh no, I've seen it all babe, don't worry. So who's your favourite, Fury?

SPEAKER_01 5:56

I've I'm actually obsessed with Paris Fury, like I think she's absolutely phenomenal. Like she's just it's just uh it she just those kids are like in line, she's just got them like under her thumb. Get into your bed!

SPEAKER_00 6:11

Isn't she amazing? Shut up, I like and when they all call their dad a knob, yeah, and um and my uh my favourite is Valencia, she's seven.

SPEAKER_01 6:22

Oh, when she's on the sofa and she's like, Do you know who we are with the Furies? Yeah, yeah, yeah. My dad's a millionaire. Literally, and I've listened to all the podcasts with Paris, and I think she's on like three or four posts that and she's like, Yeah, she's just an absolute nightmare. She'll be like walk into restaurants and they'll be waiting, she'll be like, Do you know who we are with the Furies? And she's just absolutely mortified. This child knows how famous they are. But yeah, yeah, that's that is cracking TV. I'm glad I'm glad your parents are in on that. My parents wouldn't watch that with me, sadly.

SPEAKER_00 6:48

Mum just mum was like, she thought it was silly, dad sort of endured it. Um but I think she got into it as time went on. Yeah, yeah, yeah. But yeah, they're a bit culturally, I just find them fascinating. I do as well. There's they're so authentically themselves and do a good flying, flying F, and I just I absolutely love that.

SPEAKER_01 7:10

Yeah, I love and I find like I um Tyson, the way he talks about his mental health is so honest as well. I think actually, as much as it's like sold as this kind of fun reality TV show, there's actually a lot of important messaging in it. Like, I I was kind of stuck there. I was like, this is actually really valuable watch for anyone to be seeing, but yeah, I I love them. I've got a lot of time for them. Obviously, we I'm a big Molly Mae fan, but um yeah, I love the whole family, I think they're phenomenal.

SPEAKER_00 7:34

Yeah, I did I I must say I didn't like it when Tyson's was shouting at Paris saying, What are you famous for? Being my wife.

SPEAKER_01 7:42

Yeah, yeah, yeah, yeah, yeah. But I think even the fact that the house shows that yeah, and he was just like staying your lane, and there was some uncomfortable stuff that they covered, but yeah, it was it's worth what it's it's it's it is as much as it's a good good laugh to watch, it's also yeah, I really enjoyed it. I think it's very well balanced as an as a documentary relative programme.

SPEAKER_00 8:02

100%. So I was here, there, and everywhere in sort of uh but you were you did um a long trek in the car.

SPEAKER_01 8:09

I did yes, I went down to Cornwall for the long weekend, which was lovely. Did get um myself and George up at half past four on Friday morning to escape London. Safri, no, it's Saturday morning, and you know what? We had a great drive down for four hours. If you look at it on a map, I was like, we are going bloody far. Um that was all good, and then we got there, we drove, drove through beautiful sunshine, got there, and it was pissing it down for two days straight. Like the point where if you went out for a walk, you'd be like your pants would be wet, like not even like, oh, it's a bit of a drizzle. It was like I'm going to kind of like melt in this, so wasn't as active as I would have liked, but it was quite nice actually. Because I slept for 12 hours one night and it was like a deep sleep. There's something about going out of London. My quality of sleep is always so much better when I'm out in the out in the country air, so that was lovely. And then we did a nice walk yesterday, and then yeah, it was six and a half hours back in the car. I think in the end, six and a half, seven hours. So my hip flexors are a little bit tight this morning. Um, but yeah, last week was great. It started at Barch, and I had like honestly, I felt quite like I felt quite like I just felt so buzzing after it, like it was hard. I don't I shout out to anyone who is a full-time group ex coach because I did six classes on Thursday, and that was my absolute limit. Like, obviously, it's my first day back in that kind of environment. There's a lot of kind of new things to kind of deal with. But my god, I was fried, like I was really, really sleepy after that. Um, but I just loved it. Like, I just they were obviously like anyone who's listening who is a member there, thank you so much. Like everyone was so welcoming and friendly, and I think I'm aware of it. Like when I've gone into class, it's been a new instructor, it's always like, oh, you're comparing obviously straight away to what you've had before, but they were so welcoming and open. And do you know what? They all just work so hard in there, like it was so nice. I teach an upper body strength session in there, um, and everyone is really working hard, but they're all getting behind each other and cheering each other on it. It was just such a nice, positive space to be in. You can see how people make such incredible progress there because everyone's behind one another. It was just like, yeah, it there's it's a very, very special space. So what Will Taylor's created there is is really special. So I'm just really buzzing to have that part of my um part of that of my uh we working week now, really. But hundreds of. Yeah, and I'll be interested to see how sleepy I am after that this week compared because obviously I know people now and I get the vibe that people kind of go to their wakey class and stuff, so it won't be lots of firsts this time. But yeah, I was shattered. I was like I got home. I was like, I simply cannot lift a finger, you must do everything for me, please, George. But um, yeah, just great vibes last week was really good. It just flew by. I think yeah, I can't even remember what we did last week. I think we were recorded kind of early last week, but yeah, it was all a bit of a blur, but good vibes, really good vibes.

SPEAKER_00 11:05

Yeah, I think um the the sort of vibe at Barch, it reminds me of the culture at the Foundry. Yeah. Um sort of better back in back in the olden olden days when the when the walls were green in Vauxhall and there was sort of uh atlas stones flying everywhere, and you know, the music was deafening and chalk flying everywhere, um, and you know, everyone just you know, I've never seen an environment where you know you're you're partnered up with people, and you know, we know scientifically that you know you will work harder in a in a group. 100% um and and we used to put people in partners for that very reason. So you've got some accountability, there's someone watching you, and I just yeah, group exercise is just the best, but yeah, like you say, to coach it is is a is a whole sensory uh experience because because as part of you know the the group that the the key and and I think the the skill of coaching it in a group is is sort of global coaching, so you know, cues that everyone can can take something from, but also being able to to find the individual that might that might need a little bit of support or might just need a bit of reminding, but they don't want to feel embarrassed or to be called out in front of a group, and I think you know that on paper seems very simple, but in reality it's actually really difficult uh to do. And and and also as I've certainly as I've got older, and I don't want anyone shouting up my arsehole to tell me to go harder, faster and and go heavier. I'm like, I I have chosen this for a reason, my G. Please please leave me alone. Um, yeah, you you have to find how the individual responds to you know, because I certainly know there are times where you know someone going, Oh, you know, what one more rep, I think I'll stop right now. I'll decide how many more reps I'll do, thank you.

SPEAKER_01 12:57

Exactly. But it was really nice, even like in the feedback, and the way Will runs it there is incredible. He literally messaged every single person I talked that day and was like, please give, please give feedback. And it was so refreshing to just have direct feedback from the members, and and that was the recurring theme, which was really refreshing to hear was like just want more personal cues. I'm like, Great, I can do that. Now that I know you guys want that, I'm all over it. But it's just knowing where to meet, and it is in a group of 10 or so, everyone's gonna have what what people want out of that session is totally personal to them, right? Like some people are gonna want to be just left alone, they've had a stressful day in the morning, their kids have been running around like nightmares, they just want to come in and be left alone. Totally respect that. But then some people want more attention, it's just reading that energy and adjusting. It's really, it's it's really hard work, but I I really loved it. But yeah, it is it's a different beast compared to one-to-one. It's um, yeah, I'm I'm I'm really excited though. It feels like a and it's a different kind of energy. I think we've spoken about this um between ourselves before, like it's it's a different kind of energy you put in. I think when it's one-to-one, it it can be a bit more emotional, it can be a bit more based on that conversation you're having with the individual. But there's no there's no time for one-to-one chat in a group setting. It's like right, every minute on the minute we're going push press. So there's there's less energy zapping in terms of that. But no, I really, really enjoyed it, and I think it's actually a really good skill for me to sharpen up again. I've not taught a class for like four years, so it was like, but it's like riding a bike, it's so funny, isn't it? Like once I got two classes under my belt, I was like, right, I know what I'm doing now. But yeah, so that was that was kind of really the bulk of it. I think I was kind of excited about that last week, but obviously a little bit nervous about it just because it's new and new space, new people, and new job. But I really enjoyed it, so yeah, the only thing I didn't enjoy was that 4:30 alarm. It got me. That's it. It got me. It's a lot, but you didn't just from it from doing it for years, you know, okay, right, that's my cutoff. Went to the sauna, decompress, headphones in, time on my own. So, yeah, it w really, really good vibe. So, I would definitely recommend if you live in the Richmond area, guys, get down there because it is it's something special, I must say. It really is something special. But off the back of that, um, we obviously we touched on music. It's so interesting. Obviously, I've not programmed music for a class for for four years. And bless Laura, the night before she sent me through a playlist. I was listening to it on the way to work, and I realised I hadn't got um Sfortified Premium, so I need to get that sorted, otherwise, it would be adverts every like track or whatever. But Laura sent me through a really lovely playlist, which she was like, This is great for kind of general, general tone, which I agreed with totally. But yeah, music is so interesting in terms of kind of like how to get it right and the impact it has on us training. I found some really interesting stats actually because that was one of the feedback points was in terms of kind of music like volume and tempo and stuff and what people liked and what people don't like. But Brunel University actually did a study around this, um, and they found that music can enhance endurance by up to 15% and improve the feeling states of exercises, so helping them to get far more kind of pleasure from the task. But 15% improvement in endurance in exercise due to the right music, that's a massive jump. Um, and that I mean, I'm not surprised by that, but that's quite a significant kind of stat to have behind. Um, but yeah, music is just so important, and I think I really realize that coaching, how much the kind of the shift in music can totally change this kind of shifted energy and vibe and kind of interest in that session. It's it really hit me, and it's something that I need to I need to work on my DJing skills between um last week and then, but yeah, it was it was quite shocking. I didn't realise how much of an impact it has.

SPEAKER_00 16:40

Yeah, big time. I I must say that it that is one of the I know I'm there as a coach, but the environment is really important because it helps with people's enjoyment experience, and you know, if they enjoy it, they'll come back and they'll be more consistent with their exercise. So, as much as of course, you know, my focus as a coach is on the movement, the you know, observing, helping, cueing, I do recognise, and I've personally believe that the music is just as important because you don't want to do so. I uh this is why I don't ever understand why anyone does any fucking exercise to country music. So I'm like, I just want to kill myself, but more importantly, the tempo is just off. Yeah. From uh and unless you're doing rehab and you like Noah Khan or whoever that thing is that you is that did I say that right, Noah Khan? Yeah, yeah, you do. Okay, yeah. I don't know that I couldn't sing one song of Noah Khan. Um but uh yeah, it's it's really important. And when so back in the day, uh 500 years ago, when I used to teach Group X as a freelancer around different studios, I started off at Ministry of Sound, and that would and we used to have a a Ministry of Sound DJ to curate our playlists. Oh and we were like unreal, because we would give our program and we'd say this is the warm up, it was all timed, and we'd give it and we'd get a playlist back from this DJ, and it was like all mixed and blah blah blah, and it was amazing. However, the and this is no shade, this is a learning of us all. So, say I used to coach, so I used to coach Tuesdays, all Tuesday. It was a class called Lifted, and it was about it was strength and accessories, yeah. And we'd have a warm-up, and things would build, and then you'd sort of had need a bit of a push towards the end. So I received this playlist, but I had to use that playlist for a month. Yeah, yeah. So week one, it was sick. I hate week two, I hated it. I didn't want to hear Jack Jones anymore ring ring the the phone or something, whatever it was. Yeah, so I was just like, oh no. So I was like, Can we get another playlist? And they're like, Do you need another one? Like it's quite time consuming. And it's like, Yeah, yes, we do. So then actually, we had a bit of a uh an appropriate fight, and it was sort of we were, you know, it was the brand of Ministry of Sounds, the music had to be good, and it was like you've got to trust us because this this is so important to us, yeah. And so so then we would curate them, and genuinely, so I the guys at the found I I sort of took that experience to the when I started at the foundry, and the guys used to take the piss out of me, they go, Is this your cacao tune? Because I used to have a different tune for every single car, and it would be seamless, it's not like I've got my back to everyone. No, you can't. I'm playing at the start, I'm playing Catronada instrumental, no vocals, because I only want them to listen to me. Yeah, yeah. First set we build, you know, they've just it's their first set, you know. Well, I still need them to concentrate. Once they've got it and I'm comfortable, then we start to bring a bit more energy, and then we're coming to the the rest interval and we move, I turn it down, I bring it down so that they know you know it's they can hear me, but also they know the interval's over.

SPEAKER_01 19:55

Exactly. Nervous calm a little bit, yeah. Exactly.

SPEAKER_00 19:58

So the but you know, the the pe the participants respond. Same as I used to teach uh a treadmill style class that was dual concepts at treadmill and floor. That was amazing to DJ because I had to put the right tune on for the the intervals on the sprints and would be appropriate for the floor, and I loved that as well. Yeah. The cool down and the vibe and trying to decompress everyone before they go off into their daily lives in stress. So for me, it is so important.

SPEAKER_01 20:27

It is, it yeah, it is, it really is. And I think, yeah, there was some funny, it was like the research shows that music with a tempo of around 120 to 140 beats per minute tends to produce the best results during exercise. And it's spot on it. You want that like metronome to dial into to actually really kind of hammer home that that session, but yeah, it's so hard. And I thought of you when I was doing it in terms of like the ministry, like that must have been such a such a cool space of coaching, like where the music is so key, but yeah, it it it's hand in hand, isn't it? Like, even when I was coaching the other day, my wifi was at work, it's like classic first day issues, like my phone wasn't connected to Wi-Fi, so my my playlist dropped, and it kind of went into my like download, and it was like an old Taylor Swift and I was like, No, no, no, change it, change it, change it. Like, this just isn't the vibe. Like, for me, I'm very much like Fred again. Like, I love training to that kind of music, so I think it's just and it's also learning what the members want as well, like like a 6am class versus a lunchtime class, they've had far less time to wake up and be kind of alert. So you also don't want to fry people as soon as they come into the room as well. It's getting that that blend is really hard. But no, I'm actually I'm sure I need to spend some more time actually kind of nailing my playlist, but it yeah, it's something that I would as a consumer, you want to get that right, and even like in a in a yin yoga class setting, for example, like that can have such an amazing impact on how well you can kind of calm down and and tune in with your body. My this lovely lady I see on a Friday for a yin yoga class, her playlist is beautiful, and it just kind of really dials you down at the right time, and it music is so key for sure.

SPEAKER_00 22:00

Yeah, it's it's so important. But I think uh I also I sort of I am my coaching brand and I think I I I I struggle to play music and this quite sounds quite selfish really, but it's I struggle to play music that I don't like.

SPEAKER_01 22:16

Yeah, I'm a say.

SPEAKER_00 22:18

I'll just be like this is shit. I don't know what you you listen to this in your own time. Yeah, we're here we're here to work and I like kind of music and we're gonna listen to this. But I also um I play a lot of SoundCloud, or used to uh play a lot of SoundCloud mixes because what you don't want is the the highs and the lows, you know what the drops of things because actually sometimes when a song stops or it is takes time to get the new one, you can look around and people will stop exercising. Yeah because they because they're they're they believe that oh an interval must be here. Um it's important, but you don't want to kick you don't want to you know you don't want to do t techno and stretch everyone out because because also if it's too if it's too much and you know you're trying to do I don't know tempo goblet squats, you you've got Sandra's flying up and down out of that squat like a gooden because she's she's she's moving fast to the tempo of the music. So yeah, it is really important. It's part of the brand, I think it's part of the brand, it's part of uh and also I I don't like swearing in uh in music uh playing in the gym as well. You just never know. You know, I like to I like to swear, but not everyone does, you know, any sort of expletives or anything that's a bit controversial, uh and even just play a bit of drum and bass. And actually, oh my god, I've my age this morning was at a clock. I was at a class this morning, and um the coach, I mean he's about 25, and he goes, he goes, Right, next interval's up in 21 seconds. And obviously, that if if you if you're my age and you hear someone say 21 seconds, you immediately go, T- tut and no one did. And I said, Does that not mean anything to you, 21 seconds? And he he explained to me, he goes, No, that's how long until the next interval. I said, Mitch, bro, I'm gonna send you this song. I'm gonna send you this song, and you know, good good luck with your this internship. Um, yeah, m me music is is is really important, but yeah, you just get get you're just getting the most out of the environment, the vibe, and and making everyone feel safe and comfortable, really.

SPEAKER_01 24:20

I think that's the thing, isn't it? I think it that and I you're so right in terms of like your coaching is your brand. I think uh selfishly, people are gonna come to my class if they like me. If they don't like me, they're not gonna come to my class, and part of that part of me is is the music that I play in my classes and how I structure stuff. So yeah, you kind of have to be it's kind of trying to meet people in the middle, but also having kind of confidence in what you're providing to that class and making it feel safe as well. So, yeah, it's a blender, is it? But then I did that on Thursday, and then I listened to podcasts whilst I was training on Friday myself. So it's obviously I'm not gonna play a podcast when I'm coaching in the class anymore. But for me, I'm very aware of like actually my mood can really dictate what I choose to play when I'm training as well. And I chose to listen to the Jack and Ash so on a Friday because I was crying on it. They if if anyone's not listening to the Jack and Ash so Laura introduced it to me about a month ago, and I was listening to it in the sauna, I had to leave the sauna, I was wetting myself. They are just so fantastic, like it is so bonkers, but 10 10 listen.

SPEAKER_00 25:22

Um it took Sarah quite a while to get it to listen to listen to me and and to actually do it. And I've I've found that because that happened to me as well. I remember once someone I said, Oh, I'm looking for podcast recommendations. Someone sent me my therapist ghosted me, and I thought, what the flip is that? I've listened to hundreds of those, and then m my friend Emma sent me the jacket, she was like, mate, you love the Jack and Ash show. And I thought, Who the hell is Jack and Ash? And then I've started listening to it. It took me about a month because she kept going and sending it to me, and I was like, Oh, it's quite funny, but now I get it. So I've witnessed it's took took Sarah about three months to to actually listen to it, but now now she now she gets it. But yeah, it's just it's just escapism, isn't it? It's like what what mood do you need to be in? Sometimes I mean I I can listen to drum and bass any time of day. I could listen to it dur during a sound bath. Drum and bass is is just my my my level of soul, it is yeah, it's it's it's my vibe, but yeah, sometimes, but yeah, it is it it's um yeah, you'll you'll you'll just find your your vibe, but but the but the members I I always find start with something good and finish something good in between. No one really remembers, yeah. Because they're focused on the on the training. So start with something good, um yeah, and then and then finish with something relaxing, but yeah, um it is good, and it's not it like you were saying in the group setting, you'll find you know, some people will want to be cued. I got cued today this morning by uh Mitch who doesn't know what so yeah, uh he he told me basically he said, Do your fucking push-ups better, and he was right. I was just having an existential stare into the floor, um uh kind of thinking about the the day ahead, and I i i I I let my hips drop a little bit and he spotted them and he goes, Come on, Laura, put your hips up. And I looked at him and he went, You knew I was gonna say that, didn't you? And I said, Yeah, and I felt really grateful because sometimes people don't like to coach me, not because I I'm uncoachable or I I'm perfect, I'm certainly not, but sometimes, yeah, it depending on yeah, sometimes people just go, Oh, leave her to it, you know. Leave her to it, yeah. Crack on. I know, um, but yeah, so speaking of uh being in Group X uh X sessions, I did a Matt Pilates at David Lloyd Weybridge yesterday. Stunning. Yes, with Matt Pilates, yeah, I did Matt Pilates, yeah, yeah, which my dad does, and he's really such a big fan of, and it's so humbling because you know, sometimes you know, with a reformer, yeah, it's tough. But actually, with matte Pilates, there's no hiding, it's you versus gravity and my media and my medium ass. Um and I and I did it with my friend Sarah, who does uh Matt Pilates at home. So she brought her ankle weights, so she really showed me up. She showed me up big time because she had all the gear and I had no idea. But unfortunately, and I won't this isn't a negative because I think everyone liked it and I got over it, but the music was not not alive. Not no, it was like 80s, and I thought, hang on a minute, this should be relaxing, and where's the C Trinada radio? Let's let's get a vibe on, let's get a vibe on. But uh apparently Weybridge uh Weybridge people like it, but yeah, I I I was in that and we it's a lovely, lovely club, and me and my friend Sarah, we we have um we have these catch-ups in the sauna and we talked we talked a lot. My friend Sarah, she won't mind me saying this, but we talk a lot about supplements. Yeah, if you if it was silent, you could hear Sarah coming because she rattles with the amount of pills and things that is going on around her. If there is a a a wellness protocol to be had, she's like female Brian Johnson, and she'll say, I just need to, I just need to get hold of my da da da so I can manage my ex. So she she's really on it. So we and and I obviously, you know, within my my other hat is uh within supplements, um, and I spend a lot of time talking about protein, I talk a lot about creatine, collagen, magnesium, pre-workout, intra-workout. I talk a lot about supplements as as my daily job, and I it fascinates, it absolutely fascinates me because it is a huge, huge global industry, and it is growing so fast. And I know we've talked about protein, and we know the importance of protein, and and I find a lot of the things within this world, within supplementation, it can be a bit rogue, and you know, it there is a lot of myths around it, and I always like to I like to enter into these conversations with not that Sarah doesn't know about supplements, she she's done a lot of her own research, and quite frankly, if she enjoys it and it works for her and she's not doing any harm, who am I to say? But the gal spends loads of money. Oh my goodness, she has a haul, so she she she takes a lot, but you know, she really wants to and has the ability to. She works hard, she wants to invest in herself, and she wants to be the best version of herself. And we talked a lot about different supplements, next, y, and z, and we sort of the thing that I always want to say is I I I don't want to be judge, I don't want to be judgmental to what anything that anyone takes. Yeah. But what what I always comes down to me is are you deficient though? Yeah, yeah. And I and I know we've talked about this a little bit before, but for anyone listening that is, you know, so you know, experimenting with various supplementation, my my first port of call would be how do you know if you are deficient? Because otherwise you could be literally throwing your money down the toilet. Um so so that would be my first thing, and I think I've made some h some ground with her because me and her have talked about electrolytes quite a lot. Oh and and and I I take listen, I take electrolytes on at times when I am sweating when I'm sweating a lot. Listen, I'm in the sauna 20 minutes five times a week. Big dog my poor hair, big dog. So I'm in the sauna 20 minutes. Obviously, you know, I'm exercising, I'm I'm endurance running. So I would say that I sit in the camp with the exercise that I do, I sit in the camp of someone that could benefit from electrolytes, even though, as a reminder, the main part of electrolytes is sodium, that's the thing that caused it could cause dehydration, and and that is a lot of it could be in our food. So, so so yeah, and how how would you know if you're deficient? So there's there's various symptoms, and I I don't know if you know, but I have been anemic, I haven't mentioned it much, but I'm still taking my irons, my iron supplements, um, and I know this because I have taken a blood test, and I know I am deficient, and my ferritin was a appalling, I was embarrassingly low. So I still take ferrosulfate and I'm due another blood test to check how's that got on. Oh now, I'm gonna tell you a story about my uncle Martin. His name is Martin Lewis, which is fabulous, but like Martin Lewis is my money saving expert. We call him Martini. And Martini and I are very similar. We are fascinated by everything and anything sports and health and wellness related. He's just been on a week he's in his 70s, he's just been on a weekend uh martial arts course where he told me he did 15 hours of uh striking. I love him. And he said and I said, I don't think I'd like to be punched in the face, and he said, It's not as bad as you think. And I said, How recently have you been punched in the face? And he said, Recently, and we ended the conversation there. Anyway, talking about iron, Martini and I love talking about iron because Martini has done the opposite of me in that he had too much iron and he overdosed on iron. Too much iron. So, Martini was reading an article about iron and the importance of it, and he was reading to say, naturally, you have low iron. So he took it upon himself to go and get some iron supplements. Anyway, he was he he did his thing. He then went to a martial arts class and said he came over very faint. Oh and then he no judgment please from here now on, he then drove himself, he felt so bad, he then drove himself to AE and it was found that he had severely high levels of iron that causes the same as having severely low. So Martini had overdosed on iron. You then, I don't know if you know how to do this, but you then have to have various blood uh transfusions, you have to give a lot of blood because it takes about six months for it to leave your system. So, just as a on the subject of are you deficient, before you start taking all these supplements, it's really important to know where you're at. Yeah. Exactly, because you can overdose on these things. Being too hydrated is a thing, having too much salt, blah blah blah, all of that. Anyway, anyway. So then Martini goes to me yesterday, he goes, I need to confess. And I said, Yeah. And he goes, I went back and I went to read the article that told me to have more iron, and he realised it was a woman's magazine. Oh Martini said he just didn't have his glasses on, I think. And Martin Lewis. So so so Martin Lewis, money saving expert martini spent too much money now, wasn't he? I know. He um he was an hour late for brunch yesterday, casual hour, because he was uh he said he was cooking. Um and what it what it turned out, he arrived. This has gone really rogue this conversation. I told you at the start, I wasn't quite sure what we what what would come out of our mouths today. Um he um he baked us some uh muffins and he was an hour late. Now, the muffins visually were a two out of ten, but to eat them, eight out of ten. He sounds like an absolute icon. He makes his own kombucha. No stop it! In his dick yeah, uh in his dickhead shed, we call it.

unknown 36:00

Dickhead shed.

SPEAKER_00 36:02

And he's got a s he's got a man-made uh sauna in there. He's got the sauna uh thing, he's got a power plate, he's got some boxing bags, I mean God knows what else is in there. He is like he is on it, he is on it, and he does lots of different martial arts, which we like to do, but um What a sweetie! Yeah, yeah. So me and him are very, very similar. Like we No We we just do at all of the things, and we just so he's like, How's jujitsu going? And so we talk about that anyway. So, yeah, so we're going back to supplements, going back to supplements. You know, when we're when we're thinking about this, it's they are expensive, and as demand, you know, as in many markets, as demand goes up with things, you know, sometimes the cost goes up because of the cost of of the goods and blah blah blah. So we're so supplements are really having their moment. And then you know, if someone was asking me, like, what would you what would I what do I take? What is the bare minimum? And really, yeah, we've got to remember supplement it is in the name, the clue's in the name, it's a supplementation. We should be we should be food first, but if I was to tell anyone that lives in the southern hemisphere, vitamin D, take it, the sun, the sun will come out never. Um creatine, big fan, big fan, big fan. Everyone should take it. Don't believe the myths, you know, around you know, all of the things, you know, weight, weight gain, it's water retention, it'll even out. Your you know, your body makes creatine uh naturally. We get creatine in different food sources, mainly meat. I'm a vegetarian, I do a lot of exercise that needs sort of power, uh power or strength endurance, so creatine is a great one, and then just getting enough protein, like it's yeah, it shouldn't be rocket science, but I think the internet sometimes makes it so because we get all these different protocols. It's like get up at 4 30am, put one ball, put one ball bag in an ice bar, comb your eyelashes. Do you know what I mean?

SPEAKER_01 38:00

It's like Jesus Christ, like it's just crazy, and I feel like it's coming like by biohacking. I've seen a lot of people kind of like taking the piss out of it online recently, and it's just like it's fair, like it's just gone too far the other way, like it's just gone so extreme. But I must say, like, I was really impressed with health, which is H-E-A-L-F, the website that sells a hell of a lot of supplements. But um, we we were lucky enough to be um gifted kindly a blood test through them. Um, gosh, this is a few months back now, six six or so months back. And basically, the way I did it, the the idea behind it is that you do a blood test, you work out where you're deficient, you then have a one-to-one call with a consultant, which I'm actually meant to have yesterday, but I forgot, sorry. So I've got that next week. Um, and then from there they can then say, look, your deficient X, Y, and Z, it might be worth you looking at supplementation. But the idea there is obviously that website has got so much on it, it'd be so easy to be like, oh, I need to try this, I need to try this, I need to try this. But actually, as you're so right in saying, you might not even need to be touching any of that stuff, and you're just spending an absolute bloody fortune um when you don't need it, and you're literally a lot of the time you you you won't hopefully, it depends obviously what you're taking, do yourself a lot of damage, but you're literally, as Laura said, pissing it down the toilet. Like you are just if it's water soluble, you are just going to be winging it out. Um, so no, that was a really I think that's a really clever way of them going at it. But like I was I I take omega-3s. Well, she says I've not taken them for ages, but I set up like a subscription on health, which then means that they come to my door every month. But I mean, I'm I'm I'll be honest, I'm so bad at taking supplements. But again, that's another thing, you just end up stockpiling stuff that goes out of day and you're just wasting your time. So, yeah, I would say for me, I'm the same. I do creatine, I'm I'm pretty lazy on, but I need to get back onto that. Creatine, omega-3, vitamin D, and they're the only three. May I take a prebiotic just because I've got a bit of a funny tummy. Um, but that's for a period of time. Again, you can sometimes overdo it with those as well, so you just have to be really careful with what you're taking and with what guidance. But yeah, there's a lot of misinformation out there, as there is with everything, so it's always just making sure you get a health professional's guidance on this stuff, not just whatever someone, some bird on Instagram says you should take because yeah, some baby used to be in Hollyoaks or something. Exactly, it's not always correct, sadly. But yeah, it's it's I mean, uh, it's a probably worth a lot of money as a field. I'm just on health now, actually. I saw there's a laser cap, uh red light therapy cap for a grand on here. That looks fun.

SPEAKER_00 40:27

What to stimulate hair growth? Yeah, that looks fun actually. Well, this is gonna be the next thing, I think, because of rising at like GLP1, there's nearly five million people in the UK on it, and one of the symptoms that they describe is hair loss because you're not getting as much food, nutrients, blah blah blah. So I think that one of the next big things is gonna be around hair. Yeah, not surprised, and peptides, etc. around that as well. Yes, god, big conversation around yeah, I talked about peptides as well. I was talking about peptides uh with my friend Sarah. I I must say it is not an area of expertise for me, but I'm hearing it. I I'm hearing it a lot, so I can't really have a can't really have a uh a qualified, informed conversation on it yet. But I am certainly interested and am I interested in it personally, yeah, I am. Yeah, I can't. The things that I hear from how it has benefited people, and this is of course, this is not uh I'm not uh recommending advocating for anything. I uh as as always, right, uh consult a professional, but I I think I I think no judgment there. If you're if you're not in a competitive environment, obviously all of that all of that is is important to to differentiate, but if this is for your own health and well-being, and like there are certain that from what I understand, there's peptides for anything. There's peptides that you know they help with your sleep, inflammation, blah blah blah. And I was chatting to um yeah, I was chatting to a bloke with Crohn's disease in the sauna this weekend, and he said it's really helped him. Wow! Yeah, so I just yeah, I just think yes, there's risks with everything, and I I sometimes I I s I sit there and I, you know, I feel if I feel a bit judgy, I think, well I've injected I've you know my Botox, I don't know what's going on in my head. You do you know what I mean? Like I've been I've I've smoked a million fags in my life, uh cigarettes in my life, sorry. Uh do you know what I mean? So it's like you know, I've put myself in worse positions. So I'm I'm I'm I'm I'm open. I'm op I'm open to it. I'm open to it is.

SPEAKER_01 42:26

I am, and I think this is and I would always say with anything, even kind of obviously the realm that I work in in terms of HRT, that's hormone replacement therapy. You anyone who's not aware of it, like that that is such a such a big field, and that's got so many elements and strands to in it. And I would always just say just educate yourself first. And there's so many options. I was speaking to my mum about actually the other week, I'm sure she won't mind me saying she didn't ever take any um HRT prescribed by a doctor, but she kind of did quite a lot of research into kind of plant-based um phytoestrogens, etc., and that actually really helped her. So it's always just just take the time if you can. I know we're so time poor as a as a generation, but just try and find out, get the best source of information for yourself and find out what suits you. But yeah, always work out what your starting point is. Do you actually need any of this? Is any of this necessary before you start seeking out any kind of uh regular supplementation? Because yeah, poor poor martini. It made him work.

SPEAKER_00 43:21

Martini. Yeah, he he he he looked he looked really sad with himself when he was he was like, Oh god, I was like, oh god, but um yeah, on the subject of HRT, it's just reminded me. I met up with um a few a few women at uh L'Oreal that I used to work with that are uh uh uh older than me, sort of tet 10 years older than me. Anyway, we got on very quickly to talking about HRT and they were asking me my thoughts about it, and I was like, 100% recommend it. Uh I know so many people it's had such a positive impact for. And one woman, she was like, Oh yeah, she was like, I I was straight down the straight down to the doctors, and I said, Okay, well, right, what how did you feel? And she said, But she said to the doctor, the doctor was like, What symptoms have you experienced as to why you think you need HRT? And she said, I literally hate everyone, mainly, mainly my husband.

SPEAKER_01 44:11

Yep, yep, that's it. I think I was at a um women's health seminar the other week about um HRT, and this woman was like, I just knew I needed to go onto it when I wanted to throw food at my children, and I was like, fair play. Like you you just hit a wall, we're like, I just I it's that, but yeah, I mean, I'd we could probably do a full episode of HRT. I find it fascinating, kind of the regulated side of it, the less regulated side of it. But actually, because I've do my course at a minute with an American company, it's so interesting how the thinking over there is so different from the thinking here where we have the NHS and it's regulated, and yeah, it's fascinating. It's it there's and also kind of in terms like a homeopathy and all the stuff that's kind of natural, there's so many options out there as well, and it's just making sure you've got the science behind you to make the informed decision for yourself. But for sure, I've got a lot of clients myself who HRT's been life genuinely life-changing for. So there are lots of beneficial supplementation options out there for sure.

SPEAKER_00 45:07

Defoe and sure, defo, and no, no, no judgment from me, you know. If you're you're not in a competitive environment, you've got to do what works for you. Um, here we are after a lovely another bank holiday. We've got another one in May. May is just April and May is just giving bank holidays. I'm I'm absolutely loving it. Um apologies, the pod is uh uh a bit late. Sarah and I we're we're doing it, we do our best to get it uh as as much on time, but also we can't there's no point in us recording three days apart. We're busy girls, but we haven't got that much, we haven't got that much time. Um and and nothing's happened. Um Beam Jim, done some work. Yeah, but I I I would say I would say my my peak at peak of the week uh was just how just hanging out with my family. My cut my my my cousin, well say little cousin, she's she's 38, um uh, but she is due five weeks. She's gonna pop out uh uh a blue baby. Um she's gonna have a little lad, so I'm absolutely buzzing for that. And I was hanging out with my niece uh Rhea, who is eight months old, and she she like leg presses the table. She's like oh she's gorgeous, yeah. She looks like she's so happy. She's and she's also she's got this really smug grin as well. I just think love it. She's got yeah, my girl. So yeah, she she's she's strong. So that has been my uh my peak of the week. I'm hoping yours is uh Cornwall. Uh no, I do know what Cornwall was lovely, but my peak of the week is Defo Barch.

SPEAKER_01 46:43

It was Defo Barts this week. I just I don't know, I put something on social media and I had some really lovely responses to it. I just I literally was driving through Richmond Park, I had new Zara Larson playing, the windows were open, and I just felt like really, really content, and I was like, this was such a good call for me. Like, I just feel like it's such a great insertion into my working week. I just feel like things touch wood, are going to plan. I feel like I'm studying well, business is building well, yeah. I'm just positive vibes, really, mate. I'm just feeling really, really good. I had a really lovely week, um, and yeah, I'm just it was just so nice to be around people again. Like, I really missed people, and I think we obviously talk about it all the time, but that community and connection is so key, especially when you work for yourself. I could go weeks without seeing people realistically. Um, so yeah, no, I was really, really grateful for that last week. But what was your pit of the week?

SPEAKER_00 47:34

I don't think I've got one. I'm so positive at the moment. I feel like things yeah, I don't I can't even think of anything. Um your hair looks great, your teeth look great. What's going on with my teeth are my teeth are unbelievable. Okay, I love your teeth. I love your hair, by the way. Thank you very much. I um the only thing if I was to be really critical, and obviously this is an audio podcast, but Sarah can see your forehead. Sarah can see my forehead. So I am um having that seen too this week. It is it's been it's been a while, so that's the only thing that's really dragging me down at the moment.

SPEAKER_01 48:09

Yeah, mine's the same this week. I think I'm also day 27 or 28 of my cycle, so this could be linked, but I just feel like I'm having sprig. I'm gonna call them, you know, we had winter uglies, I'm gonna call it spring uglies, like my hair needs sprugglies, I'm having sprugglies, my hair needs doing my teeth, are getting mocked up next Wednesday, can't wait for that.

SPEAKER_00 48:29

I'm just gonna ask, are you doing that still?

SPEAKER_01 48:31

Yeah, I'm getting that mocked up next week, but I just feel like I just need something. I I think I there's something I yeah, the hair needs doing. I need a bit of I need to give myself a bit of TLC on the on the cosmetic front. But if that's my pit of the week, we're doing alright, mate.

SPEAKER_00 48:47

Yeah, I've also had my nails done.

SPEAKER_01 48:48

Yeah, me too.

SPEAKER_00 48:50

Oh, yeah, they look nice.

SPEAKER_01 48:51

Thank you. They're very short. Yeah, my nail man was not happy with me. I had a I've had a biab journey and then I had them off for two weeks and I've wrecked them, but we're back on the biab journey and we're building them up again. But I just I'm a short nailed girly. I can't do long nails, I can't do it. Yeah, they look lovely. They're square, aren't they, for you?

SPEAKER_00 49:09

I've squared them a little bit, yeah. I've really struggled, I really struggle to communicate to them. I need a square round, and it anyway squared. It's it's it's basically because of all the gripping I do in jiu-jitsu, I can't have anything that might purchase under it, so it needs to be pretty square. Purchase. I know, yeah. So I'm I'm I'm I'm back in I'm back in Jiu-Jitsu land as well. I'm feeling I feel recovered from the I don't want to speak too soon, but I feel recovered from the marathon. Uh thank you everyone for your lovely messages and kind donations. Honestly, uh it's um very overwhelming, but yeah, it's um I'm back in jiu-jitsu, I'm back on the strength training. I'm weak as hell. Chew, chew not I'm I am, I'm literally deadlifting what I used to clean, but that's fine. I'll that's fine. I you know, it's been it's been some time. I haven't done any significant weightlifting since uh August of last year. Um so I've just been getting my sort of strength accessory work in, and you know, we can't do it all, can we? So um, so yeah, so I'm five weeks out from the ultra. I've got to get some some runs in here and there. Um, but yeah, just it just looking forward to getting back under some weights, you know. Yeah, um and and I and I feel and I feel good. I feel good, and that is I feel like I I as I was training for the marathon, you know. Sometimes people say that because you have to fuel quite a lot. People actually put putting on a bit of weight through the marathon. I feel like I'm over the over the other side of that. So I feel more myself, and the body feels calm and regulated, and yeah, it's it's a it's a nice place. So no, no, no pit, no pit for me. Um just botox. Yeah, I just yeah, I just need that. I just need my friend G, my friend G, she's so like I said to you before, I've said to you before, she's so direct with me. She'll she'll look at me and she'll go, mmm, the problem with you is, and then she'll and then she'll say, This is what we need to do. So I I trust her with my entire face and chest. Um gorgeous. So yeah, it's it's it's gonna be a good week. Um it's gonna be a good week. Actually, Martini's just liked my Instagram story. I've just got a notification. Oh. Martini Martini on the gram. He's got his own uh Instagram account uh these days. Shout out Martini. Big up Martin Lewis, money saving expert, King of the Kombucha in the dickhead shed. Oh, my family. My family. But yeah, it's gonna it's it's gonna be a it's gonna be a good week this week. I've got a lot going on, um, as as always, but I'm in really positive vibes. I'm getting that from you, I love it.

SPEAKER_01 51:38

Then that the hair is looking voluminous, it's a great colour. Thank you. Yeah, I need to get my done. I'm like, do I cut it? Do I grow it? I'm doing this annoying thing again, but I think I'm gonna cut it again.

SPEAKER_00 51:48

Oh, life grows. Hair grows, hair grows is our is our summary. Take understand what your supplements need to be. What are you deficient in? Choose correct music for your exercise classes. Yeah, get square round biab. Square round, Botox if you must. Peptides we won't judge. No, slay. What an episode. Episode 22. Episode 22. In the bag. We are we are in the bag. We are done for this week, so thank you as always for listening. We wish you love, live love, love vibes.

SPEAKER_01 52:28

I saw so many of those signs in Cornwall. I was like, no, get rid. Oh well, have a lovely week, everyone, and we'll speak to you soon. See ya. Bye.