Fit For What?

Ep 25. Arsenal, SH-E-O’s & pelvic floors

• Season 1 • Episode 25

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In this episode, Sarah and Laura share their recent training experiences, injuries, and recovery tips. They discuss the controversial "Enhanced Games", pelvic health and share honest reflections on female empowerment, gender disparities, and economic opportunity. 

Chapters:

00:00 - Welcome and episode overview; why honest conversations matter

02:26 - Celebrity crises: Katie Price, social media reactions, and cultural impacts

04:01 - Arsenal's league win: celebrating sports victories in daily life

06:19 - Sleep and recovery: insights from Laura’s recent long sleep

09:05 - The pitfalls of fitness marketing: true versus misleading claims

11:17 - Evolution of Pilates: mislabeling and marketing shifts

12:52 - Running adventures and injury management tips

4:02 - Shoulder, ankle, and swimming injuries; the importance of preha

15:16 - The challenge of managing injuries and physical setbacks

17:27 - Supporting injured athletes - coaching and recovery strategies

18:48 - The significance of personal achievements and team support

20:14 - The "Enhanced Games": doping, ethics, and world record debates

22:39 - Female entrepreneurship: barriers, success metrics, and investment disparities

33:03 - The gender gap in corporate leadership and funding

36:08 - Hybrid working: pros, cons, and the importance of boundaries

39:44 - Women's health focus: pelvic floor importance, dysfunction, and stigma

44:18 - Pelvic health: assessment, hypertonic muscles, and rehab strategies

49:01 - The impact of pelvic health on daily life and athletic performance

50:03 - Self-care tools: pelvic floor exercises, gamification, and shame reduction

52:24 - The importance of discussing and normalizing pelvic health

54:00 - Caffeine withdrawal struggles and benefits of reducing intake

55:38 - Personal challenges: supporting a busy life with football fandom and sun exposure

58:44 - Environmental frustrations: heatwaves, travel, and London's infrastructure issues

59:24 - Final thoughts: balancing mental health, health trends, and personal care

Resources & Links:


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SPEAKER_00

Hello and welcome back to Fit4. I know this is evidence based to take on health, fitness, and wellness. With humour, honesty, and practical advice to help you feel your fittest year yet. My name is Sarah, and I am really, really quite warm right now. I feel like I I look warmer. I don't look as warm as I feel. I am sweating my head. She looks very warm.

SPEAKER_01

Maybe it's the lighting. I look like a glow worm. You do look very, very warm. Are you okay? Is it from a health and safety and ethics perspective? Is it okay to actually record this?

SPEAKER_00

Okay, we have a sandy cup full of other cuts are available. A sandy cup full of ice and a bim toast wash. So we will get through this. It'll be okay.

SPEAKER_01

I've got an ice uh shaker of uh pineapple creatine. Oh I like that one. It's so nice, it's so nice. Hello, my name is Laura. I am indeed. 22 years of pain has gone. I'm a Premier League winner. I'm a PT, best-selling author, and owner of a thousand scrapes and bruises. Yeah, we've got to go straight to the the main issue. Well, there's two main issues actually this week. Uh obviously the thing that is most important is Arsenal winning the league.

unknown

Of course.

SPEAKER_01

However, it would be unfair of me as a girly who supports other girlies to not give a shout out to our girl Katie who has lost her husband. Well, we're we're we're all hot. We're boiling. We're boiling for her. What is going on?

SPEAKER_00

I wasn't really tracking it that closely. This is this is for context. Anyone that isn't tracking this, like Laura was quite intense, and I was like, what is she talking about? Katie Price is husband. They're married, aren't they? Yeah, they got married within a week. I believe so. Is missing. Well, he's missing. Yeah. Apparently, allegedly. What have we got to say? Allegedly.

SPEAKER_01

Allegedly. Allegedly missing. Allegedly in prison, allegedly wanted by Interpol, allegedly a scammer, allegedly has done this a million times before to many other women. And what I was saying, I was explaining to someone who were like, What are you talking about? Why are you so invested? And I was like, Because Katie Price is like, she's basically our queen. She's a British icon. She has had the longest career in I don't know what for of of any woman, and we have seen the highs, well, let's let's say the lows mainly. We've watched the highs and the lows. And why I think people are so invested is because most women have been burned by s some sort of scammy man or ghosted or whatever. And I just this is how I explained it to uh the man who was asking me why am I so invested. I was like, because we can all relate to parts of this story.

SPEAKER_00

Yeah, and I think it's just actually really sad. I think um was it Catherine Ryan did a read on it this week explaining um quite eloquently, I thought, and she was just explaining like I think I just feel really sorry for her, like it's so really like such an awful situation, and like obviously she's not perfect, no one is, but you just can't help but feel sorry for like she seems totally smitten by this guy. And it should really sad, but this her said it's still doing her stories about her C B D night So she is having a full life crisis, but she's still she's still going for going for the cash there.

SPEAKER_01

I mean, listen, you know, if if it was a man you'd call him a businessman because it's Katie Price, we think, you know, so yeah, well yeah, what a big week, and obviously West Ham are now relegated. Yeah, I I did support West Ham yesterday, uh, because obviously, again, for those um who were not following uh football or the or the Premier League, essentially Arsenal won the league on on Tuesday. So we're recording this today, Bank Holiday Monday. We we won on Tuesday night when City dropped uh when they drew. Um so we knew that we had won. However, what could have been a a season of glory for an Arsenal fan is on the same year you win the league, Spurs go down, and what we really needed was for Everton to win and for West Ham to win, and West Ham did their job, they did their job, as Roy Keane would say 3-0, uh, but no luck, no luck um at the Spurs Everton game. So sadly, Spurs are still in the premiership. Did you see did you see the reaction of Declan Rice when he heard West Ham went down?

SPEAKER_00

I didn't actually, I just had to withdraw from it all because George, my partner, was was not engaging with any more any more coverage.

SPEAKER_01

I get it, but again, for those who don't know, Declan Rice has only been an Arsenal uh player for a couple of years and he was his entire career with West Ham. So I can imagine as a as you know, yes, he's won the league, he doesn't want to see his old team go down. Um so yeah, there was there's a video showing Declan Rice looking very emotional uh when he saw the result uh that West Ham had gone down. So yeah, what an unbelievable we and obviously um as of today, allegedly, uh we still don't know where Katie Price's husband is. Um, but she is getting let's let's look at the the business side of this life crisis. Uh Instagram and YouTube and Facebook have never seen this many views, um, and people are making reels of it, and where do we think he is? There's an old apprentice um winner, Louisa Zizman. I saw she said, Right, I'm gonna go to Dubai, I'm gonna go and look for him myself. So obviously, the internet finds a way to find the humour in someone else's life crisis. Um, but yeah, god, you know, I think of all the situations I've had with men, yeah, it gives it perspective. It's it's not it's not that bad. I've not lost my husband to a black site um who's wanted by Interpol after we got engaged after two days, but anyway. Anywho I feel better about myself. Yeah, do you know what the key theme? So Friday night, and so sorry for anyone uh with children um or other responsibilities that enable you not to do this, but Friday night I slept for twelve and a half hours. It was lovely.

SPEAKER_00

I feel like a restful sleep as well, like you woke up feeling good.

SPEAKER_01

It felt great, and I I'd sort of track my sleep and stuff, and I knew every day this week I'd got between the six and seven hours, and for me, I know after a while it's just not good enough, given all the activities and stuff that I do. But sometimes I just have to go, well, there's always a cost, and the cost this week was my sleep because uh work was intense. I got to I did all of my strength sessions, jujitsu, everything, um, and I had a few meetings and social things to do. So, in order to do that, so yeah, I'm pleased that I've done that. Um, also last week, um, the podcast that Sarah came and joined me on um with Women's Health at launch this week, and I'm always quite silently nervous about these things because I always say these things and do these interviews with my entire chest at the time, but you always worry how someone else might take it out of context, and obviously that's such a big platform, but the the reaction was really really good, and actually, on the specific one, so they called the the episode on Just As Well podcast with uh Claire Sanson and uh Gemma Atkinson, it was called Pilates Isn't Enough, and I thought, oh no, here we go.

SPEAKER_00

Here we go. No, honestly, it was so well. I have you listened to it back now. No, no, I don't think I will either. I said to Laura, I'm not gonna listen to it. She's like, No, you don't have to do that. No, I wasn't like I was actually really interested to see how it was, but I don't genuinely don't think there was anything changed. But it's so honestly, it's it's a pleasure, it's a pleasure to listen to it back like you. You yeah, I think you just come across so balanced, and you always do in all settings, but I think especially when you're on a platform like that, you're always concerned that you come across a balance and context, but it was really, really well executed. So, no, I was repeating, and I'm so glad the feedback was so kind because it it what you weren't saying anything that wasn't like.

SPEAKER_01

No, no, I stand on everything I said, yeah. It's just how it comes across, you know. And I don't want to offend, I don't want to offend anyone. I would hate for anyone to think I'm judging, you know, if you just do Pilates or whatever. I would hate for anyone to think that I'm judging because I'm I'm really not. I just think it's important that we all understand the choices that we make and and the role of Pilates, because as we know, like the marketing, like long and lean, like Jesus Christ, like I'm always gonna be five foot three, it'll get worse, it'll get worse, you know. Yes, I can I could be a bit leaner, but that's really mainly my nutrition, so it winds me up a little bit. Not because yeah, just just because I think it misleads people, and that makes me upset because I think people, you know, they buy into these things with a hope and a dream, or because they've probably tried everything else and then it doesn't work for them, and I just think that's really sad, and I think that's really highly unethical of anyone to market something like that.

SPEAKER_00

And I think because you're so embedded, and and I am as well, in terms of kind of like research and data, we know that that's not correct, so it's so frustrating when you see that passed over someone's marketing or what they're offering. So, no, it was good, and I think it would be good for people who maybe were on the fence about do I start strength training as well as the plant is it was a really balanced podcast, so um no, it's brilliant. Smash that was and I I was with Laura when it came out at all. I could just sense like a little a little bit.

SPEAKER_01

Yeah, I just thought, oh no, here we go. But it was good, and one of them, I think it was like 220,000 views or something, just the real they posted on Instagram. But no, it was it was really it was really good, and and and you know what I also thought was good is that uh lots of people asked came to me directly and said this I do this is like is this okay, and not that I'm you know the person to validate anyone, but it's just nice that it gets people to question, you know, what I hear what you're saying, I do this, what do you think? And I'm always so happy as with as much time as I have, like I will always try and reply to all of those messages. And I think the biggest thing was people feel that I do weight, I do reformer Pilates and we do weights, we use weights and we do lunges and squats, and that's what you're talking about, Laura. So, do I lift weights? And the answer to that is obviously it depends. If you are more of a beginner, then sure, that's cool if you find that challenging. But the weight that you're gonna be able to lift stood uh wobbling around on a reformer bed, is not the weight that's actually gonna challenge the muscle enough. And how we can explain that and share that a bit more far and wide is um is uh will be useful for people, but yes, it was it was really good, and obviously, Pilates is amazing. I know some amazing we both do, some amazing Pilates instructors, and and one of the really good ones will say that they were trained in more classical Pilates and they themselves get frustrated at the sort of the the how it evolved uh the Pilates sort of marketing uh gets when it's like you know, people on rowers and then you know bashing out rowing intervals and then back on the reformer bed, like cool, but don't call it let's call it what it is.

SPEAKER_00

Exactly, exactly. No, incredible. Yeah, no, what else did I do? What did I do last week? Oh well, me and Laura had a lovely, it was nice we were training together. Yeah, Wednesday.

SPEAKER_01

It feels like a long time ago, but it wasn't.

SPEAKER_00

Yeah, Wednesday, we're back training together like the good old days, that was quite fun. And then yeah, last week just I felt I say it like what these I how are we like nearly halfway through the year? Like it's just gone so quick, but yeah, I'm feeling pretty smug. I've had a lovely bank holiday weekend. I've got you know, we've just got like a list of stuff to do just accumulating your head. Um I'm such a list of things. What's the what's the thing?

SPEAKER_01

What's the thing that you're is it obviously trying to find a new gaff to live in?

SPEAKER_00

Yeah, I think it's like that. There's a lot of admin uh link to kind of buying a property, which is obviously something I'm so excited for, but we've never done it before, so there's a lot of unknowns as well, so that's kind of like bubbling away. I've got my exams, I need to sit, and it's it's one of those things it's like I've got three months to sit them basically. So I've done all the course, I've done all the content, I've done all the workshops now. Basically got three months to get these exams done in so I can really do it when I want whenever I want to within the next three months, but that's kind of in the background as well. I kind of just want to get them done. I said to myself at the end of the year, like six months, get these wrapped up, get these done. So yeah, just a few bits going on, but I feel like I feel like yesterday was really good. I just bashed through um a massive to-do list, and then today I took myself to um the gym to train, and then I just sat for a few hours getting this madmin done. So I feel like I'm getting there, like everything that was quite busy in my head last week is now out on paper, which is always a good feeling. Um, and I ran yesterday, ran my longest run for a long time. Did well, I was told that I was running eight kilometres, it was 9.65 in the end, which was probably a little bit punchy for someone who's not run any more than 5k for ages, but I actually really enjoyed it. It was so hot though. We left my friend's house at like half past eight, and even then I think it was like 26 degrees. I was like, this and you can just feel your heart rate get elevated. Like, I'm a high heart rate runner, but you can immediately feel that like I was like, oh, maybe we shouldn't be talking so much. But it was nice. We ran up through like through Clapham, went over Vauxhall Bridge, went past the London Eye, went over Waterview Bridge, and then we went up to a um bakery called Fort Street Bakery in Bluesbury. We'll have to at Lauren. You would have loved that as well.

SPEAKER_01

Have you ever been? It's really nice. So what did you have?

SPEAKER_00

So nice. I got one of the what do they call the pan suites, like the chopped panic?

SPEAKER_01

I can't actually remember what I had when I went there, but it's really nice.

SPEAKER_00

Yeah, cinnamon buns. I've got um bought Georgia cinnamon barn to bring home, and then and then we walked back through the city and then got on the train back home. But it was just really nice, like just actually enjoying running again. And it's I I said to my friend Jessica, like I find it so much easier running with someone, I really do. But yeah, it was nice. I did roll my I did roll my ankle with about a kilometre to go, and I was like, Oh, here we go. But it's it's nowhere, it's nowhere near as bad that I can feel that it's a little bit tender this morning, but I'm not back to square one touch wood, so I think we're okay. I think we're all good. Strength training was good. I've also oh no, I've not told you about this, I'm not supposed to. I twanged my shoulder on Saturday swimming, which is so annoying. What? How did you do that in water? I'm not sure. I was doing front crawl and I twisted my shoulder and I was like, oh, you know, and it just pinches, it's like a proper pinch. That's a little bit sore today, but otherwise, with my lead throat. I voice out to Harrison this morning. I was like, do not reply. Harrison being my coach, I said, do not reply to me until bank holidays over, but just FYI because he's programming for my next book. And I was like, we might want to put a little bit of shoulder prehab and a little bit of ankle prehab in the peak. I know, I just feel like um I don't know what I feel like. I just feel like a bit of a like I just feel like a bit of a broken body at the minute, but we'll get through. I'm just like, just push through. I can't be asked to talk about it, I can't be asked to moan about it. I'll be fine.

SPEAKER_01

Yeah, be fine. Well, maybe now is a good time to tell you that I think I've possibly broken a toe. It absolutely kills. I don't know, but I ran yesterday, I ran 15k in the fucking boiling sun. Yeah, you're a loop up. Yeah, it was so stupid. I do not advise that. Even dogs shouldn't have been walked in that, and I've gone for a 15k run. No, it was it was really it was very, very silly of me. But anyway, running was fine, but walking, oh my god, yeah, so it's it feels bruised to touch, just at like the top of my foot just coming up to my toe on my left foot. There is also quite a sizeable scrape, like it looks like carpet burn on my foot. So I must have done those things at the same time. I've also, you can't see it, but like see, I've had audio podcast. I'm showing Sarah my fist, so that I've got a tan line of a plaster, a big plaster right over it. Yeah! Oh god, I've only done it I was just looking at the scrape. Because I've scraped it, what I don't want to do is put it in the sun and that scar. Yeah, yeah, yeah. Yeah, yeah, yeah, yeah. Anyway, I've got scrape, my elbow, I think is alright now. Yeah, it's fine. Oh no, it's not. Yeah, it's okay. But yeah, just uh it's scrape. I think doing jujitsu now, now that I can actually spar and roll with people, like my back really hurts, everything my neck hurts.

SPEAKER_00

Laura's like, my back hurts. Strain said this, doesn't it?

SPEAKER_01

But it's so funny in the sauna after it basically the sauna chat is me and the lads and a couple of sometimes a couple of other girls. Uh it's just everyone talking about what's injured for them or what they're just coming back from. There's this one bloke, he did one class, crack three ribs, and had had five five weeks out and and come back again. Yeah, so fair play Tim for sticking it out and coming back after cracking three. That's not a really very good advert for jujitsu, is it? And I also there was a girl um at my club, I hadn't seen her in a few days, now I know why. She hobbled on crutches into the gym with a foot full foot brace. She's uh broken a metatarsal, the middle met medial metatarsal, I think it's called medial, and then fractured four around it, and she did it rolling with another girl. Her foot got trapped, and her foot went her the toes went to the back of her ankle very, very bad. But she's like she's a a very good, she's quite a good belt. Um, I saw oh, I saw in your because obviously I've trained people for many years, so I've trained people with all sorts of injuries and things. So my view is if you're here that we'll find something you can do. So I was like, right, let's so I was like, really, it was quite nice for me actually, because it got my coaching brain going. I was like, right, let's do it. What specifically can we do? Okay, I'm gonna set you up on the rower and you're gonna do one minute rounds, and I'm gonna aim for you to get to this many metres and you can rest, and we'll keep that sort of because you sort of spar for sort of five minute rounds sometimes, anyway. Oh I so it was quite nice to be able to help her and we set up the cable and we were doing loads of seated stuff, and yeah, it's just it's a good reminder that whatever you know is ouchy, just work around it until it's not ouchy anymore.

unknown

For sure.

SPEAKER_01

Technically, that's the technical yeah, there's evidence, I'm sure, to say it. What's ouchy? That's the that's the assessment, that's the original assessment. Um, but yes, okay, so we've both got some sort of injuries that we've not told each other, but we're fessing up here live. Um, and we're just gonna the answer is we'll just crack on anyway. We'll just crack on the right. And we're gonna crack on because Arsenal obviously have won the league. So I'm so happy, like genuinely, the Wednesday after we won it on the Tuesday night. I went to David Lloyd on Wednesday, and uh I go up to reception. I don't think I'd spoken to anyone yet that day uh because it was quite early, and they were like, hello, how are you? And I said, Good, thank you. I couldn't help myself. I said Arsenal won the league last night, I I'm a Guner, and they were like, Oh, that's nice, and I was thinking, okay, goodbye. Like, I was you couldn't, I was just so happy. I was so happy. Oh, what a day! And also, we're this podcast uh recorded on a Monday, on Wednesday this coming week. I'm going to play a five-aside tournament at the Emirates. I can't wait. I can't wait. Hopefully, Gunnosaurus will be there, and I'll say, My dwell years. Gunsa haven't seen him for a while. My J. I won't be seeing Hammy there. The hammer will not. I know you. The Hammy, that is such a tragic mascot, isn't it? Hamster. Oh, they are absolutely in the bin. What else has happened this week? So if you have been living under a rock, you would not know. But if you have been on Instagram, uh, the Enhanced Games is here. So what the hell is the enhanced games? It's basically some people with a load of money that obviously went. This is the this is not true, by the way, but I'm gonna tell you my version of what I think happened. They all got round one of the lads' houses, they played some Uno, they were cracking open some Jubels. One thing led to another. They said, I wonder what it would be like if we had like an Olympic Games, but where you could actually take steroids, you could take banned substances. That would be cool, wouldn't it? What would we call it? Let's call it the enhanced games, and it's actually happened. So, so over the last sort of year or so, loads of different Olympic athletes have come out and said, I will be competing in the enhanced games. Um, as you can imagine, a mixed uh review. There's some people that say, Well, what's different from the normal Olympics? Everyone's on it. Um, other people will say that is completely wrong and and and morally incorrect, and any world record you make in the enhanced games should be banned and it shouldn't be allowed. I agree with that. I agree with that, I think that is absolutely uh uh not fair, but anyway. But the swimming world record for I think I think like the 50 metres, it just looked like one lap has just been has just been broken uh by this bloke. Um and he's obviously celebrating it like Arsenal won the league, and I just think it's a bit weird, if I'm honest. I just thought I don't think I'm really gonna be into this, but now that I'm seeing all of it and world records have now been broken, lots of people are also saying that they clearly stopped the stopwatch. So the world record was beat by 0.7 of a second, but like they stopped the stopwatch before he had even got to the end. It was almost like they just wanted it to be a world record and they were just like a bit trigger happy. I don't know. I mean, again, allegedly I don't know what I'm talking about, I don't know what I'm talking about. This is all just my crap opinion of what I've seen and the comments I've read on social media. Um but it is a bit weird, don't you think?

SPEAKER_00

Yeah, I just think it's a bit odd. I'm just like I just I don't know how you could s if you're literally admitting to it taking performance enhancing drugs and then obviously your performances then enhanced shock and then you're getting enhanced results shock. Why would you then celebrate that? Because you've oh yeah, I don't get it. I don't get it. I don't get what it's like.

SPEAKER_01

It's giving no one Pickman swim team at school.

SPEAKER_00

Yeah, but then I think what I was the most disappointed in there's an amazing athletes that are obviously athletes for a reason that super super super impressive, but they've kind of jumped on this. You just think like we now no one's gonna really credit what you've done before. I feel like people so I think some people who've done it have really made a bit of a mistake there. So yeah, I'm not I'm not impressed with it, it's not my vibe. I just don't really get it. It's not for me, mate. But what else have we been going on? Oh yeah, did you see that fitness versus partner with Kip?

SPEAKER_01

Yeah, so you know it's my mate Sean's business.

SPEAKER_00

Yeah, yeah, I thought that's pretty cool. So um Kip is essentially you've got one. Have you been using yours? It's literally here. Is it that? Oh my god.

SPEAKER_01

I put it in front of my uh laptop in front of my work so that if I'm struggling to stay uh focused, just block it out.

SPEAKER_00

Oh, that's so clever. So yeah, it's basically a blocking um device, doesn't it? It stops any notifications coming through to your vice. So, Fitness First, obviously a big gym provider in the UK, has partnered with them with the idea that kind of members will go and pop the device onto their phone to stop them getting notificated, which I thought linked back, you should start handing them out in the changer rooms when you're in there to stop people sitting on their post. Um, but no, I thought it was a really nice idea. I thought that's actually great because I I'm aware of it. Like I go into the gym and probably check my phone way too much. But um, and yeah, any um sales they make 10% of the proceeds are going to Calm, which is a mental health charity. So I really liked that. It's lovely.

SPEAKER_01

I honestly think as well, if we think about um some of the reasons why gyms people don't like gyms or they go, oh, I don't like it, it is because it gets too busy. And what I think it could potentially do is make people's workouts quicker, less faffing around. It's like I don't have any distractions, I'm here to do the work, and I think people will get so much more out of it. Um because yeah, and and also sorry to go back to jujitsu, I'm becoming that person, aren't I? It's not a cult, but it is a cult. At jujitsu, you don't use your I don't use my phone at all. Yeah. Because I'm on the mat and rolling around. I'm not uh you know, my phone is nowhere to be seen. It's actually in a locker for an hour, and the the the benefits I feel of that, and then I go in the sauna as well. Shop can't use it in there, it's just brilliant. Like we're we're in such a horrible relationship with this flipping screen.

SPEAKER_00

I know. I and that's why I've been swimming. Well, I wasn't till Samsung. You're trying to break the world record.

SPEAKER_01

Hang on a minute, is there something you need to tell us? You're on gear. She says it's quarantine, it's not. She's been looking mad then hard on this games.

SPEAKER_00

But um, yeah, no, I that's where I actually really enjoy swimming, is because my phone, obviously, I can't be on my phone when I'm in the pool, which I really enjoy. The only thing about David Lloyd, no tea, I don't like the fact that I've got to have my phone to access my membership pocket this bar. Do you know what I mean? Like I like having my phone away if I'm doing that kind of thing, but yeah, my my phone isn't coming to sauna with me, but I have it like on the outer side so I can check my time and I always I'm always watching it, so I need to find a different way of doing that. But um, yeah, so I thought that was a really nice idea. So I'm I'm actually quite interested to look at a kit myself, but I thought that's cool. And the other thing I saw was Strava have now tapped into strength training. Oh my god, someone needs to. Well, they can now well see now I've deleted Strava, I can't see this myself, but you can um log workouts, they do muscle mapping as well, in terms, you know, like you get like a which muscle has moved this exercise the most, that's on there. Um, apparently it's great integration with Whoop Garmin Heavy app, which I didn't I've never heard of before, but it's apparently it's a gym workout tracker, and the Fitboard app as well. So it seems like they're kind of jumping on that finally.

SPEAKER_01

So yeah, I've got to be honest, I don't know much about that. I will look into it, but I always thought with um My Zone back in the day, that was like everyone had a My Zone, and you were looking at your heart view, everyone was in the red zone, and it was all you know, but think about back to the days of like HIIT training and orange theory and heart rate training. Like, obviously, heart rate training is a science, but what I always struggled with with that is that it was like the points system where you were given points for being more fucked during training to put that really bluntly. So the the more you were in the red zone, the more points that you got, which was your sort of kudos versus you know uh peers or within your community. But like, what if I'm so fit that I just I'm just so aerobically fit that I don't get into the red zone doing the same thing as you do, Carl, who hasn't exercised for five years, and yeah, I just thought I'd use Carl as a different I as a new name. Um Carl, you know, he's he does one lunge and he's red zoned. Sorry about you, Carl, but he gets more points than me, and that's always got on my nerves because I'm not I'm not competitive at all, I'm not, but I don't want to be beaten by Carl.

SPEAKER_00

Who's yeah, I agree. So yeah, I thought that was quite cool. I thought fair place drama, popping on that. Like that for you. But yeah, that was my that were my updates of the week, you might.

SPEAKER_01

Yeah, it's a lot going on. Well, mainly obviously the big the big heavy hitting news was Katie Price's husband. We still don't know where he is. He's not in any David Lloyd, Sarah and I have looked at all of them.

SPEAKER_02

We've checked all of the things. I checked today.

SPEAKER_01

I've been uh you'd think I was in Ibiza. I I posted I can't face a pan on her. It's actually it's ridiculous. You're one of those people that just goes brown. That's annoying when you meet my dad, you'll know he looks like uh Luigi the Greek. So he he is the same. We just look at a light bulb and and and we're immediately tanned. But yes, I've had a lovely time today. I went with a couple of girlfriends back to that my hometown where I grew up, and there is a spa garden, and it was so nice. I posted a little video just of the water, my legs in the water, and everyone was like, Oh wow, have you gone away? Yep, to Surrey. Yeah, because today is that like uh it is the hottest day ever recorded in the month of May in the UK. We're we're as my thighs tell you that, mate. By god, my thighs. And you well, we're both of quite a colour. Are you okay? Just so you know, Sarah's now lying down.

SPEAKER_00

She is a short. I'm in I'm in like a little mini house. My flat's like a mini house, and I feel like I live, I I'm living in the roof right now. We're not in the roof, it's one floor up, but heat rises, doesn't it? And my god, facts into my facts. Facts only, heat rises. Facts only, science-based podcasts.

SPEAKER_01

That's right. So speaking of of facts only, one of the things that I feel, and I believe you do as well, feel so strongly about is that the working world is not set up for women. And there, especially as I've been listening to my book, listening to my book, I am not okay. I I've I'm actually surprised I've strung a sentence this well. I've been talking shit all day to my girlfriends. Listen to my I don't I said I said to earlier to my friend Maria, so this is really going rogue. My friend Maria loves training upper body in the gym, right? And she only listens to Lincoln Park. And I I told I was telling everyone that she listens to LinkedIn when she I was like, what are you talking about? So that is where I'm at today. Anyway, moving on. I feel strongly about female entrepreneurship being a female boss, a she oh, I hate that by the way. She okay. I just think that is so reductive. Is that the right word? Reductive, yeah, reductive to women. It's like one of those things, it's like she's the greatest female tennis player of all time, and it's like, no, she just is the greatest tennis player. Oh, thank you. Sarah showed me her bum. Thanks so much. Thank God it's an audio podcast because this would be X-rated. This is X-rated. So there is a report that was released this week by it's called the Rise Report of Female Entrepreneurship, and essentially it summarises that there would be, and obviously, this is just some sort of financial modelling, you know, to prove the point, but they said that a hundred uh three hundred and ten billion great English pounds could be added to the UK economy if women started and scaled businesses as the same rate as people who biologically own a penis. Now, they surveyed a couple of thousand female founders who had a billion pounds in combined turnover, about 10,000 employees, uh, and they just basically discussed with them a lot of their lived experience. And this the summary of their findings was so as as in why why have female founders not realised this potential yet? So they have said ambition is not the issue. Female founders, as we are, we have two different levels, we have run our own businesses as as two women, are highly ambitious, resilient, and commercially driven. I could definitely say that. Uh, but many bootstrap longer than men because they face more rejection than their male counterparts when trying to raise. Um, and yet they are succeeding statistically with less funding, fewer networks, and more barriers. Um female founders also define what success uh sorry, the definition of success, they define it differently to men. So female founders define it more holistically through a combination of financial security, growth, impact, and personal sustainability. Which I've always felt in the world of business there hasn't always been a place for empathy or understanding or personal impact or supporting others because at the end of the day the numbers are the numbers and you'll you'll live and die by by your PL. Um so, yeah, contrary to assumptions, the primary measure of success for female founders is still financial. Uh 53% define it through revenue, profitability, and obviously long-term uh security. But here's where it gets really important and I think exciting for us female founded businesses generate 35% higher returns on investment than men. Suggesting that performance is not the problem. So it's just one of these things where it's like we are we are saying we get less um access, uh perceived access, maybe, to to uh financial support. When we do, we make 30%, 35% higher returns. So companies this this one I really feel strongly about, and I've seen this so many lived examples about diversity in in not just a uh sort of an entrepreneurial environment but in any company. Companies with strong gender diversity are 39% more likely to outperform financially, reinforcing the wider case for backing women not only just as founders but leaders within business. And I definitely find find find found God I'm malfunctioning. I have found where I have really looked back at a lot of my corporate experience, where I've really enjoyed my time and felt like I've grown a lot personally, is when I reported in to a woman that I deemed to have really strong, ambitious, direct, appropriately direct, uh, and and had helped me grow via sort of just the you know being in the environment of that. And and I look back at all the women that I've worked for that have gone on to just do um genuinely amazing, amazing things, and I don't feel the same often about unfortunately when I've reported to men. Maybe that's a personal thing, maybe that's circumstance, maybe because I am a woman and I can relate more. But I think there's always something far more exciting about an ambitious woman who and and and I've worked at L'Oreal and I tell you, those women in the on the leadership team, oh my goodness, some of them you wouldn't even you wouldn't say boo to any of their gooses. Yeah. Jesus Christ. Um, yeah, they they knew how to hold a room. Um, and so in 2024, 2% of venture capital went to female founding teams, and over 80% went to all male teams. I mean, it's just tragic. In 2024, two years ago, 10 CEOs, see only 10 CEOs in the FTSE 100 were women, so yeah, obviously 10%. And it just yeah, I just looked at it and I just thought, wow, like we yes, we think we're in this sort of realm of like empowered women, but I I heard I can't remember who said it, but even the term empowering women is now starting to get on my tits because it's like, why do you have to come and grant me power?

SPEAKER_00

Yeah, yeah, it should be given. It's such and I I agree with you. I think probably our algorithms are probably pretty similar, bar. You've got probably more Pomeranians on yours than I have. 100% is we're surrounded by because that's what we are drawn to, kind of high-performing, high-power females, like that's what we engage with online, and actually sadly, it's still such a small minority of the wider financial and business market. Like those stats are like scary still, like this is 2026, and that percentage of it is so unacceptable.

SPEAKER_01

It's wild, isn't it? And and I also um obviously I've I've talked about reading Emma Greed's book. Um it's called Start Starts with Start with Yourself. Start with yourself. I took it to the the pool, I took it to my son lounge today, but my chat was so good with my girlfriends, I didn't actually touch it. But I'm about a quarter of the way through, and I'm just I find it fascinating because she's so honest, and I definitely I talk a lot about this with um my my girlfriends about hybrid working. Some of them love it, some of them absolutely hate it. Some people really thrive in an office environment, but just honestly, I do think it limits you as a what if you've got child caring responsibilities or any other responsibilities to of the home of yourself. Yeah, sometimes that old model, which let's be honest, was built for the man going out to work not too long ago. Women couldn't have their own bank account without the support of a man, like and and we're hearing all this stuff around you know, women are giving up on the dating scene, and it's like women are empowered, and I don't know where this goes, but it's like we don't need uh some women don't need uh uh a man, but obviously at the same time, a lot of the decisions in the financial power in terms of the world of business sit with that, so it's like you we can say we don't like it, and that's frustrating. But what Emma Greed says is this is how it is. Here's how yeah, this is let's let's let's we can romanticize the future, and I do think we're evolving, but I love her honesty because it's it's almost like don't gaslight yourself to say that you can do all of these things from from home.

SPEAKER_00

You can't even I've got really I've got a lot of experience working with really high-performing, high power females, and they're doing the most work, they are absolutely phenomenal, but they're sort of the ones that will come home, whether they have a partner or not, and have a hundred domestic things to deal with as well. And it's like you can't do it all. You you cannot be a hundred places at once, and even when working from home, we know. I mean, I I don't have kids, I have a cat who's quite needy, but that's about it. But I know if I'm working from home, I'll be putting a wash on, I'll be sorting stuff out. Like on a on a like a logistic level, that's where my brain goes. But that's why I even myself, like obviously being self-employed, I can do I can work from wherever I want, but I have to actively take myself to a workspace to work to stop myself doing all those things that naturally I maybe a little bit sadly more defaulted to doing than my male partner. It's just yeah, and it's actually so true, like we can't have it all, and you've got to make sacrifices. I I love I find her so refreshing. I know she's not everyone's company, but I'll I'll definitely read that book, I'll listen to that book after you. But um, she's just spot on, she's spot on, and she's so right. We've got this is this is the current climate. What are we gonna do about it? 100%. But it's it's scary, but I think it's equally scary but equally motivating to to to make a stand in it as well.

SPEAKER_01

100%. And I yeah, like I said, I do think it's going in the right direction, and we are you know, visibility is so important, you know, the whole thing of you can't be what you can't see, and there will be a younger generation that that grow up now and see women playing sport on TV. They see you know, Michelle Kang, who's uh buying up women's sports teams and investing, and like you know, the next generation it will be different for them. Yeah, and you know, I sound hundred when I say that, but you know, we're conditioned in how we grew up a certain a certain way, and um I think as as women who have run our own business and been freelance also worked as part of other businesses, like we we recognise how difficult it is just to look after ourselves throughout that. So, you know, anyone that does, you know, I I sort of I don't even want to call it juggling because it it you as a mother, like the the responsibility is the most important responsibility ever. So I can't even imagine how the you know I uh the the assumed guilt or or challenge to be in so many places at once and be all things to all people. Um, never mind sort of being a position where you're you know leading a business. So yes, it was yeah, I found it very, very interesting.

SPEAKER_00

Yeah, no, it is, it is. And talking of interesting, Laura was enlightened by my conversation on Wednesday about my pelvic floor, which I thought she would love to discuss in more detail.

SPEAKER_01

That's my one request. Please do talk to me more about how you potentially piss yourself.

SPEAKER_00

But yeah, I mean I guess it links back to the idea, is it? I think as women we just think we can push through everything and do everything, but actually, there's there's things that we have to really take care of to allow ourselves to function well. And I mean, I experienced it firsthand last gym. My pelvic health got to such a state. I mean, for full transparency, I'm 28 years of old.

SPEAKER_01

I'm sorry, it's it's catching, it'll get you other two brain cells.

SPEAKER_00

Um I'm 28 years old.

SPEAKER_01

Uh 2888. Yes, she's 28. Oh, you're 28. I thought you were 27. No, you're 28, yeah. Gosh.

SPEAKER_00

Amazing. Um, but I've not had a child, I've not done, I've not kind of had like a high um, I guess, high activity. Like, I wasn't an athlete as a child, like, I've not done anything extreme, but my pelvic floor last year was in such a state. Um, and I don't mind talking about it quite publicly, you know, me it's no TMI. I had real, real, real issues with um having sex last year. I was in so much pain, um, to the point where I was throwing up, and obviously that is not conducive to a happy, healthy relationship, nor my own mental or physical health. So I knew I had to do something about it. Um, yeah, so I guess let me just set the context with what a pelvic floor is because to be honest with you, I wouldn't really know what it was unless the floor of your pelvis.

unknown

Thank you.

SPEAKER_00

Obviously, most people hear like, do your keegles, but actually, like, what is it? So your pelvic floor um is a sling of muscles and ligaments, um, and it originates from your pubic vote bone at the front and ends at the tailbone, so the base of the pelvis, and it's needed for kind of bladder support, uterus support, and your bowel health, but also men have it as well. I think some people don't realise that men have pelvic floors, men do have pelvic floors, um, and they are just as neglected. So, yeah, and I get and I guess for me, I've come across this from my personal experience, but also working with a lot of postnatal and prenatal ladies, but also kind of um permenopausal clients, pelvic floor health is so essential. Some of the numbers were actually really quite shocking. So, in terms of pelvic floor dysfunction, that encompasses things like incontinence, pelvic pain, organ prolapse. Um, so mainly women are affected by this kind of 32 to 50 percent, but men are also affected by six, so about 16% of men will experience pelvic floor dysfunction in their life, which is quite um shocking because I don't actually think I've ever discussed pelvic floor health with a man myself.

SPEAKER_01

I think I actually think most men would go, Do I have a pelvic floor? It's just so it's such a discussion attached to women.

SPEAKER_00

Exactly, exactly. Like that's why um I kind of really want to discuss it because it's for me, it caused such a kind of block in my life last year. I was so lucky that I was managed I managed to find um amazing women's health video Jenny Hughes, who I will share the details of here. She genuinely improved the quality of my life so much. I went to see her, she did an assessment on me. Um, I had a feeling that I had a hypertonic pelvic floor, so I think in conversation, you see a lot of literature online as well about um strengthening your pelvic floor and engaging your pelvic floor, but actually, mine was hypertonic, so I was overly straining it the whole time, and that's why I was experiencing so many issues. So, TMI, but I will share. I had an internal assessment and she found that I had actually kind of muscular knots in my pelvic floor, and it was those that were causing so much pain for me. So, very kindly she massaged them out for me, which is a very, very, very uncomfortable situation. But honestly, hasn't for everyone involved, it's our job, isn't it? It's the most painful experience I've had, but I had to bite down on a towel. It's I've never experienced like you think like muscles, you think like sports massage.

SPEAKER_01

I mean, it's just a muscle in the body, you know. You do a sports massage that's got a knot, yeah. Obviously, it's not ideal that it is up your nun, but it's

SPEAKER_00

Is so exactly, but yes, I saw Amazing Jenny and she helped me kind of rehab that, and I've been through um a lot of work with that recently, which has massively improved my quality of life. Um, but yeah, I think it just made me realise that like we just don't talk about obviously we talk about programming muscles in terms of strength training, but we don't talk about it as practitioners as often as we should. Like, have you have you ever programmed for pelvic flow health?

SPEAKER_01

Not anything that's not attached to uh pre or postnatal.

SPEAKER_00

Yeah, uh yeah, and even that I feel like the the for me when I did my qualification, it was a great qualification, but I don't think I actually went into the level of detail that is needed. Like if someone's obviously I would always recommend this as caveated, if you ever see any um clients who are pre-postnatal or have any kind of like pelvic floor dysfunction, immediately refer them to a women's health physio as a PT. You're not qualified to be dealing with these people, but you can work very closely hand in hand with a women's health physio who can help you train that. But yeah, it's just something that I've not really. I I mean, over the years I've been able to specialise in it far more, but it's so important, like it's literally in charge of your bowels, your uterus, your kind of sexual function. Um, and it's just and I guess for weightlifting, I was thinking of it like in your weightlifting context, that's quite common, isn't it? You see people use that yeah, big time.

SPEAKER_01

It's almost like uh it's almost like a I don't know, and I I I don't I don't believe this personally, but I I've seen conversation because a few years ago I was just in a very novice uh way, sort of a hobbyist, you know, within the strongman, strongwoman community. Um this is many, many years ago, like pre-COVID, um it it was almost seen as a badge of honour, like if you piss on the platform, but you get the lift but you get the lift, like good for you uh for for women. Um there was a there's a an event in Strongwoman called um it's like the the duck, it's like the stairs, the duck walk stairs. So you're holding uh a handle with little plates, so you're you're duck walking, but it's it's something stairs. I can't believe that's just left my head. Well I can believe it because I'm not okay today, but something stairs, and you put you pull it up, so if you can imagine the strain, and then you have to step up with it, and people piss all over the stairs, so it would be like after each woman finishes the event, someone has to come in and clean it all up, but otherwise it would be slippery and dangerous for the next woman. And it's just one of those things, obviously, you'll put as you're straining and you're bracing, you're putting a lot of pressure through your pelvic floor, and that's every single rep of a weightlifter, of a power lifter, of a you know, potentially of of bodybuilding. So, yeah, so if you if you have poor pelvic health, it can be yeah, very, very limiting. But yeah, in some sports, it's just kind of known. But and then and then later on, I definitely saw conversation around you know, women's health specialists in the in the area sort of saying, you know, it's not okay. You don't have to it's not you don't have to be pissing yourself to to max out a lift, like you you could your pelvic floor could manage that, but anyway, it is very, very normal. Um even in yeah, in the sport of weight lifting. Um not but do you know what I'm very fortunate? I've never experienced any of that.

SPEAKER_00

Well you've no I was saying because we were we we were discussing this in the David Lloyd workspace quite loudly, potentially, um, about I said to Laura, have you ever have you ever wet yourself when training? She's not gonna be a little bit more than a little bit.

SPEAKER_01

No, and honestly, if I had I would tell you, but I I just I just have I just haven't. I feel very I feel very fortunate, but I do know a lot of women that have, and I think um that the the run that I uh did with um in my pants last year was with a a brand called Nixie Body, and there's there's lots of various brands there, but like these these pants could be game-changing for women because if I was worried about doing that in the gym, I mean I'd never go.

SPEAKER_00

Yeah, exactly. I do and I've worked with women who have had kind of prolapses and and they do so, and I I I'll be honest, I I struggle I've struggled with incontinence um even running last year. That was when I realised I needed to go and see someone because I was like, Oh, this is silly, like this is and I wasn't it was I embarrassed. I don't think I was embarrassed, I think I was shocked that I I was like, wow, if I'm at this stage and I've not had any children, like the plan is to have children within the next five years or so. Like, I'm actually concerned for my own pelvic rehabilitation, so that's when it for me I was like, I need to go and see someone, but yeah, I think it's it can be a real barrier to entry. And the thing is, like, I've spoken to clients as well as I mean, you don't always need to feel feel like this, and I think even women's health physios aren't that well known of. I don't think people actually realise what they do, and it is predominantly pelvic health. This lovely lady Jenny, who I adore, she works from third space, but she also has her own private clinic. She is phenomenal and she is the kindest, most gentle woman. But the way she explained it to me is kind of the fact that obviously it's the same with any muscle. You need to try train it in fast twitch, you need to train it in slow twitch, you need to be able to react to sneezing, to coughing, to to giving birth, or you need to be able to hold it over an endurance period of time. Like it when you actually think of it as a muscle the same way you would a bicep or a or a quad, like it makes perfect sense, but I think it just doesn't get the airtime and the intention that it really needs. Because I would argue, and I have like I have I had to stop running, I had to stop lifting for a period of time because I wasn't a my pelvic floor wasn't even able to match what I was doing. It can really hold you back, and obviously, not just in the gym setting, but day to day, like you you people could be scared of picking up their children from the floor because they're scared of leaking or running after buses. I just think there's so there's so much help out there now. I actually bought on um the health website it's in my bedside drawer, would you know? But I've just purchased a Kegel exerciser with app um because I'm not very good at doing my own keyboards. I thought actually, let's gamify this a little bit and play Angry Birds with my Kegel exerciser. Nora has just dropped her head when I've just been showing her the back of my Kegel exerciser. It does, for context, look like a sex toy. It does. And do you know what? I'm okay with that. But for me, like I'm not very good at doing stuff when I'm not programmed to do it, so I thought, why not?

SPEAKER_01

Some people play PlayStation, some people shove a uh a little knobbly dildo and and play Pac-Man with their vagina. That's what you're gonna be doing. But you know what?

SPEAKER_00

If it means I can run and not go to the toilet, I'm here for you.

SPEAKER_01

No, I I obviously I do not mean to uh be making humour of anything uh so uh so serious. It is so true, and I do I do assume that you know we talk about all these barriers to exercise that women tell us, but actually, this is probably one that does you're you're very you're very open to talk about it, but I do imagine a lot of women carry a lot of shame. Uh you know, obviously no no one wants to no one wants to do that. Um and people are afraid of you know if you're you know it's straining or bracing or doing anything with any intensity jumping, you know, even farting in yoga is probably a concern for some people. Um we all think it's fantastic banter, but you know, it's it's not ideal. Um I've never done that either, which is which is great. And again, I would be honest, I would tell you.

SPEAKER_00

I know you would. No, I I have I have a I'm prone to it in a child's pose position, maybe a little but yes, it's quite common. So yeah, so I just wanted to raise awareness because for me, I I mean, as I said, it had a massive impact on my quality of life. So I hope by me just kind of flagging it here, if there's anyone, I will share um Jenny's details on on the um on the show notes because she's superb. But yeah, I would say there's there's more women's health physios out there than we realise as well. So just have a look in your local area. But if you've got any concerns, and if you are a trainer, you've got any concerns about any clients, always refer out. There are people who know this inside out part of the pun, and they will be superb for helping people on a one-to-one basis.

SPEAKER_01

I also think the same for for your abs, any ab separation. I don't know. I think people are very uh very, you know, a bit bit too relaxed uh about that, and actually there is so much you could do, you know. You know, even if it's you've got huge, maybe you've got huge uh separation, there is always like you say, it's training a muscle, you know. There's always something you can do. So yeah, I it's it's it's great that you you talk about this. Um and I I do think that a lot of people will probably have experienced this, um, whether it's they're drunk on a night out, that's uh you know, people lose all control of uh all sorts of things, um, or or within within the gym or just in daily life. So yeah, big up to you for for being open and and honest about it because it it can be really debilitating.

SPEAKER_00

Yeah, yeah, it it can be. And yeah, the fact that it had such an impact across like I think that's when it hit me. I was like, I need help now. This is impacting me on so many different levels of my life. And it's and it's one muscle, like that. And like there's someone down the road, luckily for me, who gave me so many answers and gave me so much clarity, but also I think just made me realise it wasn't it wasn't in my head, like this was an actual muscle and issue that I could rehab the same way I'd go to a video for a dodgy shoulder from swimming. So, yeah, it's so important. So important.

SPEAKER_01

Very good, very good. Well, maybe that's your is that your pit of the week, your dodgy shoulder, maybe.

SPEAKER_00

No, my pit of the week is I'm so I'm semi-smart, we're so upset about this. So, for those who don't know me on a personal level, I used to drink a huge amount of caffeine last year. Like I'm talking potentially up to six or seven caffeinated drinks a day. The eye twitch was twitching, and then I've been studying obviously in preparation for my exams last week. We're talking about the impact of caffeine and could we maybe look to reduce it? And I thought, you know what? No, I can reduce this, I don't need this anymore. So last week, and I think because I've had the teeth lighting done, I've not been so drawn to drinking caffeine and coffees in the morning. I stopped having coffee until like 11 o'clock last week. Anyway, this morning, get up, made myself a coffee because I thought, oh lovely, I've just got a couple of clients online from home. I'll sit on the sofa and have a coffee. One coffee, okay. Second coffee, I left the chat, I left the planet. Honestly, my poor partner was like, What is wrong with you? I couldn't sit still, I was in such a state, and my eyes feed to it all day, so I'm a little bit upset that I've trained myself out of caffeine and I miss it, but I can't I can't hack it. I can't hack it.

SPEAKER_01

The teeth whitening thing is really yeah, like I I do drink coffee, but I'm very conscious of it. I don't really want to, yeah. I definitely drink less coffee now since I've been on my teeth. Uh have my teeth done. I feel I feel alright.

SPEAKER_00

Yeah, the teeth are great.

SPEAKER_01

When are you having yours done? Wednesday.

SPEAKER_00

Wednesday.

SPEAKER_01

That is very cool.

unknown

Yeah.

SPEAKER_00

I'm really excited. I just it's so silly, isn't it? But it's just things that I look like they really bother me. And I've noticed I start I've been covering my teeth more when I smile now, which is so silly. So, yes, I don't think I'll be on the caffeine for a couple of weeks, which is a bad thing. I just was a bit sad of myself.

SPEAKER_01

What has been your pick is Spurs not going down because that really it was really looking possible. Um yeah, it's just it's it being an Arsenal fan just has been a bit of a blur blur of a week, and I've been told by my male colleagues that I am not an annoying Arsenal fan. Oh no, you're a lovely Arsenal fan. And I know I've definitely had phases of my Arsenal, well, I've supported Arsenal my entire life when Mum got me the wrong shirt. So when Mum bought me the Arsenal shirt, uh since I've supported Arsenal probably from about the age of eight, um it's quite a long time actually. Um we've been through some good times and just some really boring average times, as every uh football supporter does, and we went from really good to really quite mid um throughout all the time when Man City and all these people had all the Chelsea, Roman Abramovich Times, and you know we called them Chelskis because they just had all this money from and yeah, it's just been a sad, a sad time to be an Arsenal fan when Arsenal never break the bank. We don't break the wage structure for our players. Maybe we will. There's been talks, everyone's going, oh, if Mbappe would come to Arsenal, would we sign? Yes, we would love Mbappe, and I feel like we're that team now. Anyway, don't get me started, but it's just been a ma it's just genuinely been amazing, and I'm I'm not gonna be out on the streets making uh a fuss, and and that's that's cool for those that want to. That's that's not my style. Um, but I will I I've I've I've taken out my Arsenal shirt from the drawer and it's just out on the side, ready. I don't know if I'm gonna wear it. I thought about wearing it a few days last week, and no, I'm just happy knowing that I know. Um you just know you're a good friend. I just love it. I just love it, I love it for Mikel Arteta. What a good man he is. Everyone doubted him, or you know, so anyway, but the pit, let's focus, sorry, on Spurs. I thought that they were gonna go down and they didn't, and that was just a bit of an anti-climax for me. But now all eyes on the Champions League final.

SPEAKER_00

Absolutely, and what was your peak of the week? Oh no, we've already known that.

SPEAKER_01

Oh, so the oldest, yeah, is the Arsenal. But do you know what? I've I've spent the day with um like my uh oldest girlfriend, well not old, well, they are oldest, old, they are the same age as me, oldest girlfriends, and I've I went down to we had a little pool, a pooled spa day uh outside, and we were amongst some lovely people. We had some good chats with you know, some people in and around, but it was in Weybridge where I grew up. Um, and it was just it was do you know what? I know you say this as well, it's just so nice to get out of London. I feel like I've touched so much grass. Yeah, yeah, it is it's just so nice. A bit of vitamin D. I've got a tan now. I feel yeah, she has yeah, that's it now.

SPEAKER_00

I've just gone I've just gone red and then I'll go white again because the Irish blood is really Irishing at the moment. I literally just burn and then go, so I'm gonna have to get some fake tan out. But yeah, mine the same, like what a gorgy bank holiday. What a gorgy, gorgy. I fell asleep in the sun on Saturday. I mean, do you know what? I am enjoying it, but it's I don't want to be that too hot now. No, I can't say it. No, no, it is lovely. It just is now the bank is over, we've got to get back to work. I'm a bit like, oh, um it's it's just it's just smidy hot. If someone could just turn the oven down a couple of degrees, that would be yours too.

SPEAKER_01

We can't cope in London, every all the trains go down and everything falls apart, and everyone's everyone goes, Oh, it's hot, isn't it? Every every call you have tomorrow. Oh, it's hot, isn't it? It's hot.

SPEAKER_00

Yeah, no, I got on the train, yes. I got on um like a mainline train from Waterloo to back uh towards Clapham, and we got on the first part of the train and it was boiling, and I was like, what is going on here? Go on to and then we got off the carriage, moved down. Aircon. So if anyone's on a southwestern rail, ride today cheaper than the electricity for your fan. Yeah, true, very true. But on that note, thank you so much for listening to our Sun Cooked Ramblings. We hope you enjoyed that one.

SPEAKER_01

We're always gonna go listen to her book now. I'm gonna listen to my uh physical book. I'm just gonna put my ear to the book and see if it see if it says it. No, I'm I'm off to I I've just got stuff to do. I've got to gotta do put manage some washes. Um now that I do juj, I don't know if I've said, but I do jujitsu, and when you start jujitsu, I thought having a gym an obsessive gym habit was bad for washing. But you've got to wash those fucking pajamas every time.

SPEAKER_00

How many pairs of pajamas you've got?

SPEAKER_01

Three. I was about to say three. Three. Three. I've got three. I've got a black pair, two white pairs, pairs, not a pair, it just is a ghee. Um, so and and it's it for for me and for the community, hygiene has to be number one.

SPEAKER_00

Oh essential, but they're quite thick garments, aren't they? I imagine the drying time's not super speedy.

SPEAKER_01

No, and I don't, yeah, I won't go into the detail of it, but it yeah, you have to let them air. So the the rotation has to be fast. Or on the titetable, I don't go to the ghee class if I don't have a a washed one dried available for the next day. I go to the no gi, which is much easier. But anyway, I'm gonna try and get all of my training done again this week. I I've I've got to do some more running. Um last week was But not in that heat, no. Oh, I know that was completely silly of me. I know I knew that, but anyway, I think I'm gonna try I'm ho I'm praying a little bit, it won't be as hot, but we move. So, yeah, thank you. Uh wishing everyone a wonderful week. We wish you air con, we wish you some aircon.

SPEAKER_00

Aircon Soleros and pelvic floor dildos. Oh, okay.

SPEAKER_01

Goodbye from me. Goodbye, everybody!