Fit For What?

Ep27. Optimisation culture, gym accountability & Anne Summers

• Season 1 • Episode 27

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This episode features a lively conversation covering fitness, juijitsu, wellness trends, social media habits, and personal growth. Hosts Sarah and Laura share insights, experiences, and tips for living a balanced, energised life.


Chapters

00:00
Introduction to Fit For What?

03:06
Jiu Jitsu Journey and Personal Growth

06:00
Wellness Practices: Sound Baths and Saunas

09:03
Training Challenges and Injury Management

11:55
Innovations in Women's Health Products

14:53
The Rise of Wellness Real Estate

17:58
The Impact of Social Media on Wellness

20:56
The Protein Demand Surge and Market Trends

30:19
Navigating Social Media Boundaries

33:20
The Balance of Optimisation vs. Obsession

36:54
The Power of Training Partnerships

40:51
Community and Accountability in Fitness

45:26
Mental Health and Physical Training

50:41
Self-Care and Overwhelm

54:31
Empowerment Through Female Leadership in Sports

Resources

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SPEAKER_03

Three, two, one. Hello, and welcome back to Fit for What, a no-nonsense evidence-based take on health, fitness, and wellness with humour, honesty, and practical advice to help you build your fittest year yet. My name is Sarah, a women's health coach at PT, and I cannot wait for bedtime.

SPEAKER_02

She's boring me stiff, talking about how sleepy she is. We've banned the word tired. And I said, listen, if you're too sleepy, let's not, we don't have to. And she's like, no, no, come on. So here we are. So yeah, I've got to be the one bringing the energy she really is. To the to this today. Hello, my name is Laura. I'm a personal trainer, best-selling author, and queen of the mats as of today on jujitsu. I was unbelievable, Jeff. The scenes were unbelievable. I mean, hopefully, it's not one of those things where, you know, like, well, certainly is when I'm playing football and I feel like I'm absolutely sick, and then I look back at the footage and it's like, what the hell?

SPEAKER_03

It's like when we did that one weightlifting session together, and I was like, pretty, pretty sick. Pretty sick.

SPEAKER_02

Good at this. No, I feel, do you know what? I'm getting I'm getting really not too big for my for my ghee. I'm I'm just I'm I'm getting confidence, which is just so nice to have uh in this sport. And um before actually we started recording, Sarah said, Oh, did you go to jujitsu today? And I said, Oh yeah, gave her a little uh update on it. Um I was like, Yeah, it was sick. There was like 12 of us, like all it on Fridays, it's a women's only class. The coach, uh, Frankie, um, and then yeah, 12 women. It started like two or three of us on a Friday, and it's really grown. The force is really female, and it's a mixture of all belts, so it's from white belt to black belt, and I rolled, I did some great rolls today. I was a big dog. Someone called me a big dog, and I was I'm still thinking about it. I'm still thinking about it because I am a really big dog, and I uh yeah, did some good rolls and also I rolled with um some I've rolled with uh a blue belt today, which is good. So it goes white, blue, something else, can't remember, white, blue, uh purple, brown, black. Anyway, and all the stripes in between, but yeah, I said to Sarah, I was like, it was really good, but one girl did fracture her arm, but apart from that, it was it was fine. So yeah, in the in the photo at the end, we're all sort of like I look like Rod Stewart as always, because my hair is all I'm having told you lately. That I love jujitsu, and we're all it's it's spectrum, spectrum, spectrum. Everyone's on the everyone's just had a lovely time, and then the girl next to me is holding an ice pack on her elbow. But I rolled with her partner who did the damage. Oh, like, yo, incoming. White belt incoming.

SPEAKER_03

It just it just yeah. I mean, I can't even face going to yin yoga today, so I don't know.

SPEAKER_02

Yeah, there's a I've seen it, there's um there was they took some uh video footage of of us rolling today, and there's one, my head is in stuck in a triangle headlock for a bit, and I'm just like arsed in the air trying to get out of it. Um there was one that I was pinned a little bit sort of on on the wall, my neck was cranking, and at one point I there was no there was no fresh air where where my head was, there was there was no fresh air. It was uh it was maroon five, harder to breathe. And I thought for a split second, what are you doing, babes? We're done, we're done. I'm so my head, my neck is so clapped right now.

SPEAKER_04

Yeah.

SPEAKER_02

Um but no, it was sick, it was so sick. So yeah, I I loved it. And it was, do you know what? That on a Friday is the just the a great end. My neck actually, I just clicked my neck a little bit there. Um it is a great end to what has been uh a big old week. I've I've done my absolute best, I've fit a million things in, I've I've lived 10 different lives uh this week, but do you know what I don't have, I say this now, I don't have loads of plans this weekend. Oh I mean I've got loads of plans, but not more than the usual loads of plans, you know? So I feel I feel absolutely delighted with myself to have got to get to this point. Obviously, we went to the sound bath together last night. Unbelievable. Sharea snored the entire time.

SPEAKER_03

So embarrassing. I did not sleep, but I turned up very prepared with my eye mask. And did you hear that lady who was teaching the class? She said, Are you new to the sound bath? I think she was saying that to us, she didn't recognise us. I thought, do I look like I'm new to a sound bath? I've bought my own eye mask in love. Absolutely not. I am prepared. Um, but I quite enjoyed it. I was just a bit cold, a little bit chilly, weren't we?

SPEAKER_02

It was cold and the the fan, there was a there was a big fan noise that I just thought this wouldn't happen with Kathy.

SPEAKER_03

Kathy wouldn't allow that to happen, but it was a lovely experience, and then afterwards we found we you took me to this strange warm bed. Come follow me. These two, what are they? What do you hydro massage chairs? Should we go with that? Hydro massage? I would say, yeah, that's right. That was quite good, wasn't it?

SPEAKER_02

So that the- Yeah, but the funniest thing on the screen, or your screen was like trying, you're sort of on this weird bed that's making loads of noise, and then this tiny little screen that looks like a screen from like you get in front of you on a flight. It was like I looked over and Sarah's playing like fucking pontoon.

SPEAKER_03

Oh, I was like, Laura, Laura, look, you can put a beach sound. But you know what? I actually that actually really helped me. It was like it's like a liter uh just a whoosh of water, but I really enjoyed that. But we had a lovely evening. I managed to get to the sauna before Laura got stuck at Earl's and his court. Um, so she didn't quite make it to the sauna. But we had do you know what? It's so nice having a friend then now. Oh friend. I would never normally go and sit in a jacuzzi on my own. I don't know why I wouldn't do that. I literally used to like run up to the sauna and then leave, but it's actually been nice. It's a lovely spa that. But yeah, we had a big week. We had a big we trained together on Wednesday, and I am still really quite sore. Oh dear. Like my my core, I can't sneeze without feeling sorry for myself right now. It's um, but it was lovely, great sesh. It's just so yeah, I really enjoyed it. It felt very just nice to be training with someone, and that gym, that gym's great vibes. I love the platforms in there, it's just a good space to be training. And there's lots of there. Do you spot all the other girlies training as well? It was lovely, wasn't it?

SPEAKER_02

Yeah, it's it's really good. It's definitely the probably the busiest gym that I I feel very lucky and spoiled that I've I've rarely do I train in in sort of big box spaces kind of vibes. So I think that's a very much um a good happy medium for us, and um it was good, it was good. It's it's uh the the equip some of the equipment. I don't know, I'm spoiled. I'm spoiled. You are spoiled.

SPEAKER_03

We both are both spoiled, but we we made we made do, and my obliques are obliterated. So thank you for that.

SPEAKER_02

Well, yeah, obviously. So for those of you that are listening, the programme that Sarah and I did is I have I've sort of been a little bit, don't know what I'm doing with training, and I as we probably have concluded by this point, I need structure, I I need accountability, I need something to follow. Um, I can let myself down, but I can't let someone else down. So I've started a new S and C programme that is uh prescribed by a chap who is uh a black belt in in jiu-jitsu, and I thought, you know what, I'll learn a little bit as well that it can be specific, I'll feel motivated. So yeah, do it those sort of side-bend movements, Copenhagen, you know, if if you think about the specificity of that, I'm in all sorts of positions. Good lord. And I'm expected to uh yeah, I mean, I'm I'm really face absolutely face full of it. Um and I I've got to uh I've got to get out of of these positions. So yes, it is really humbling. Yes, um, but yeah, you know, start it from the bottom. Now we're really, really sore. But I'm not, I'm fine.

SPEAKER_03

Yeah, oh the sore that sh- No, I'm fine. I was like I was coaching yesterday. Um I was to be fair, I was on my feet for a long day yesterday. Did 26,000 steps yesterday coaching? That's crazy, that's crazy. Crazy. But um, and me and one of the other coaches after I was like, just having a really sore leg coaching day. Like some days coaching doesn't really phase my legs, but my word, my legs were were cooked yesterday, so I was very grateful for that sauna. And that's like do you know what? I went to that sauna, I literally looked and felt like a pancake after a big day. I felt revived after that. I mean, I did go straight from a sauna into a soundbar, so that might have helped. But I I was buzzing after that sauna. I've never had that like sudden shift in energy from sauna ring before. So I think it's defo, defo having a good impact on me for sure. And my injury I've picked up, which we touched on last week, and I said I don't want to talk about it because it's really boring. And then I was an absolute idiot and ran 11k with my lovely friend Aoi for last Sunday. About 10k in, my Achilles on the other side was like all bit tight. Anyway, Monday, it's tripled in size, and I can't walk on it. Um, so lesson learned is do your physio and don't run on a sprained ankle. I don't know, like you know when you look back, you're like, why did I do that all the time? I always do that.

SPEAKER_02

I don't know what I'm doing all any time. My knee is clotted, it's so big, I've got a massive bruise on the side of my knee. What do I do? Continue to squat uh yesterday, went to jujitsu, not a problem. Yeah, it'll sort itself out, no?

SPEAKER_03

Honestly, my osteo on Wednesday was like, please do not run until I see you next. And I was like, when is that? I was like, three weeks time. I was like, oh, don't make me promise you that. He was like, please, please. Um, so yeah, no running for me, no running for pastries, just just walking and physio exercises with a little with a little glute band. I'm literally just turning my foot inside and out for count of ten on repeat. The old the old e-version, the banded e-versions. Yeah, I couldn't be less excited about it. But if I want to get running, I need to be doing it properly. So yeah, I'm a bit peed off myself, but hey ho. Oh, have you learnt from this?

SPEAKER_00

I'd like to say yes. Will you do it again?

SPEAKER_03

Probably. Yeah, see, we can't be stopped. It's bizarre, isn't it? No, I feel like no, to be fair, I won't I won't run until I see him now. I've promised him verbally and written, so I I have to not let him down. But I didn't have my ankle, I push to be in the camera. I came out of coaching yesterday and my ankle just turned again. I was like, and I literally said, Fuck's sake, like out loud. I was like, I'm just walking. How is my ankle turned again?

SPEAKER_02

Yeah, but that's because you walk at a thousand miles an hour. Like, why did you have a faster walker than me? I'm such a fast walker.

SPEAKER_03

On Wednesday we walked to the gym, it was like the you know, like the walking bus to school. We walked to the gym together, collected aura en route, and you were that was possibly the fastest I think we've ever walked. I think we flew to it.

SPEAKER_02

Why didn't you tell me? I just I just literally I'm if you know what I is important to me and it's efficiency. I don't what's the point in meandering?

SPEAKER_00

Let's fucking get there quicker and we can have more time.

SPEAKER_03

We had a coffee, I said good day to the girl, get the kind gentleman who served us our coffee. I said good day, and we had a lovely time, didn't we? Nice coffee, by the way.

SPEAKER_00

It was lovely, yeah.

SPEAKER_02

It's very I mean, honestly, I feel like every half an hour of my life I spend £10 on something. Yeah, and it's usually a coffee. And I'll I'll ask myself, why, you know, what sorry, how sorry, how much money have I just spent? Yeah. My dad, my dad is like, who is lockdown bakery? None of your business. Yeah, it's it's it's not an ICE, it's um it's just me. I am I am the problem, the problem is me. But yeah, it it was it was nice, and I think for me as well, in that particular gym that we go to, there is a great co-working space, and I just think it really is so important, and like you know, having worked in corporates, in offices, and also in gyms for you know, the to sit in sort of the two sides, the the efficiency and the productivity when you have given yourself that hour and you just go right, laptops shut for a bit, like I don't work in A, an hour's gonna be fine. Yeah, and I guess I guess that you know I appreciate it as a huge privilege, but I just think it's so it's so important because I I you know we don't want to get to the end of the week and think, God, I've just I've not given myself a a a moment. Um even though I don't work, as everyone knows, you know, sometimes sometimes I do have to look at the laptop. So yeah, it was good, it was good. And obviously for me as well, it's nice to, you know, I've got this little programme that I do and I'm quite good at just getting on with it. I I train on my own quite a lot. I'm good at getting on with it, but of course it's much better. Um so yeah, so that that's uh yeah, our our weeks, our weeks were good. That um, but what I did I will tell you what I did see um this week, and I've actually been in a little bit of contact with them, just some chit-chat back and forth. I saw um on Instagram, I saw this company that has just raised some funding in the US, um, and they have designed well women have designed it, it's called Sequel, and they have designed a tampon. Now I know that I know that's not the most um ex exciting thing to talk about, but I honestly, I honestly just think, so like the tampon was last re-engineered 80 years ago. Stop. It just was so horrendous. And these two women who met at University Stanford um in America, they they did uh went to university, they did engineering together. They decided to re-engineer a tampon because it was um yeah, created by men 80 years ago, and they were both high-level athletes. Um, and when they were researching it, they they noticed that most tampons had a vertical channel that caused uh leaks either side. So they had different ideas about yeah, different sort of spiral channels. Anyway, I just saw an Instagram and I was like, oh my god, can you imagine? And you know, I I've worked in you know FMCG retail products, you know, for most of my career. Yeah. And you know, I spend a lot of time looking to, you know, from a category strategy perspective, a new product comes in from product development innovation, and I spend a lot of my time commercialising it, going, what's the opportunity? Well, the opportunity here is everyone with a vagina. Exactly.

SPEAKER_03

So exciting. What a great idea though. Like it's mad, and even it's it's it's not it's not a massive. I looked at the um the Instagram page for it, and like the this shape isn't massively different, it just kind of sits more, it's more like an umbrella, it will then sit out to, isn't it? That's the idea. It's more like a of kind of leak-proof idea. Um yeah, what a great shout! Like how why why has no one done this sooner? Because I mean, full transparency, I don't use tampons because they scare me, like genuinely, and there's I find them so uncomfortable. Um, so I would be very up for trying a a designed by women a tampon for sure. What would you? I need to have a look on um what it would be made out of. But yeah, interesting. I love that. Go on, the girls. Very yeah, very much so, very much so. Did you see um that the I was having a look on is it fit insider? They've always got some really cool updates on what's going on in the um industry as a whole. But did you see that wellness real estate has surged to 2 trillion now? Yeah, it's mad, isn't it? It's just I can't even get my head around that number. Um saying the other the sector hit 876 billion in 2025, and it's projected to surpass 1.8 trillion by 2030. So that's the fastest growing category in the world economy, which is just bonkers.

SPEAKER_02

Like, yeah, I I mean I I believe it. And from personal from personal experience, from my time at the the Foundry Gyms, we had um a many conversations with lots of different developers, um, as in like like like residential and some commercial properties that would come to us and they would say, Hey, as an example, hey, we're building this new office block in St. Paul's and we want to work with a fitness provider, a brand that is not sort of a national chain. We want to work with something a little bit bespoke, has authority um in that space, and we want you to build a site, a gym, because they knew if they had that, it really adds to the saleability. Is that a word saleability? It is now, take it or leave it. It adds to the sale ability, their ability to sale, um, if they have, yeah, like an in-house, like for commercial, but also for residential. Like I where I live, there is, I was saying to Sarah uh the other day, there is a gym inside my um block, and I mean it's absolutely a disaster. I wouldn't, I wouldn't touch it with a with a barge pole. It looks like it was made when the tampon was re-engineered, and no one's no one's no one's been in there since. And I think it's just you know, we we all we know this. It's it's one thing that you can just buy great equipment and put it in a room, but like, how do you actually bring it to life? How do you make it a space where someone wants to go? And as we know, people are the most stressed than they've ever, ever, ever been. Um and now they want, yeah, everyone needs to calm the fuck down. Like, can you imagine that our Thursday night we chose to go and lie down in a cold room again? Like, what are we doing? Like, that's so mad, but I really loved it, and I was like, Oh, I can't wait to go and lie down in that room. I had the same thought.

SPEAKER_03

Like, we came and little little like ding, ding to bring you back round again after Sarah snored for an hour, but yeah. I just thought, like, what are we doing? Like, what are we doing here? But I had I came back in such a great mood. She was like, Do you have a nice time? I was like, the best time. I had such a lovely time. It's just but it I was actually thinking after, I was like, isn't that wild though that I've got to put in my diary? And I know we spoke about this before, we've got to put in my diary an hour to go and lie down in a room. Like that is literally what was in my diary. But I know that if I was at home and I know you're the same, you would be doing a hundred things if you didn't have that in your diary. It's like it's like false time out, isn't it? It literally is go and sit on the naughty set because you can't sit still. So I I feel that so deeply. I can so see why we are seeing, I mean, two trillion though, that is just bonkers.

SPEAKER_02

Um yeah, and er era one will be a part of that. Oh god, that made me dark. Every time I've seen it now, I'm just like, oh for God's sake, what's wrong with me? Like I think I just saw it and I just thought, okay, I don't know how to say that, move on. Because I've never, I have never seen uh yeah, I haven't talked about it with anyone yet. So I've never had to out, I've never had to out what I think that sounds like. But yeah, er, era, era Juan. I've I've seen loads of it. And I mean, it is also uh remiss of me not to talk about, and this is a a subject very close to uh my professional heart, is around the surge of demand in in whey protein. Um I feel like I have, you know, this is like my mastermind subject now in in many ways. But yeah, there is, it's now sort of hit Bloomberg, it's like global news now. Um it's very it's very much part of my sort of day-to-day reality from a cost of goods perspective. Um, it's really, really challenged and it's it's really difficult from a commercial perspective. The the demand, you know, we talk about the demand in wellness, but in particular, like protein, we know, we've talked about it, protein, it's like protein toilet rolls coming next. It's like, what can you shove it up your ass? What could you like what could you next put protein in? And it's just it's one of these, it's just one of those things that just caught fire globally. And and and in the mix with GLP1 peptides, something that was me and Sarah have been talking, I feel like I've been talking about peptides all week. Um, it's not something that I have personal experience with. It's I but a lot of my friends, colleagues, peers are take are taking it. Uh they they are utilising peptides. Um, I'm having lots of conversations with people that are saying I'm really interested. I mean, it's obvious I'm interested in it, but you know, some of it's not FDA approved. And, you know, again, this this is not our uh qualified or or medical uh opinions. This is just it is a big conversation. GLP1 was sort of the first peptide that we, you know, we talked about, um, and that is having a real and commercial impact on consumer behaviour, consumer um purchasing behaviour. And the to go back to my my original point around the the price and and the scarcity of the product with whey protein, random, but this is what's going on. People are eating less cheese. And if people are eating less cheese, as you may know, whey protein is a byproduct off that, um, and and the availability like you know, when you have like global. believe Starbucks are putting protein in their coffee. I think it's like foam protein infused foam or something. You know, like the it's it's huge in terms of its scales. So I I think there's so many positives in it that so many people are trying to consider more, you know, uh what can what can I do day to day to be healthier, to feel better. And protein is, you know, has has and will continue to be that buzzword. But what that does mean is that we see you know publicly available information is that retail prices have gone up significantly over the past couple of years. So again, it's you know we Sarah and I talked about this last week. It's like wellness comes at this great cost and it unfortunately feels like you know whey protein is is the next um is the next thing to to to go up. But yeah I think you know when we when we I know but I just think you know when we I think there's lots of conversations I think the world of podcasting I'm going to talk specifically around if you've heard of Andrew Huberman um he is an American PhD um vibe he talks very much from you know science based angle but also his own personal experience um he talks a lot about optimization culture Chris Williamson I've just seen is talking a lot about you know optimization we saw last week Stephen Bartlett it sort of went viral that quote that he said oh I had a three glasses of wine and it fucked me over for three days um and it's like are we this fragile now? And I I'm la I laugh at myself about this right because when Stephen Bartlett said that I was like that was my 40th birthday party I was so unhinged for for that one night I could I literally couldn't move the next day I'm not even joking. I was drink I like like the limit didn't exist. I don't even remember I don't even remember like I remember one conversation and it was like it's three it was like it's 3 a.m which is wild for me. Um that is wild and yeah like it and I just remember thinking God the knock-on impact in my routine but also are we having any fun or not?

SPEAKER_00

Yeah it's do you know what I mean?

SPEAKER_02

It's like okay Stephen Bartlett's had a couple of glasses of wine and maybe you're not up for your whatever the fuck you're doing the next day. But like that that's okay hun.

SPEAKER_03

That's also okay and also I think that's a massive like psychological overthink there. Like I'm sure if you didn't have the data to tell you that you were in the bin you probably would be fine to just do your thing. Do you know what I mean? Like there's that's I I I um I've decided against getting a um kind of what what would you call the ring? Like a like a tracking a tracking ring. I've actually decided to get it because I'm I'm aware I'm probably going to be the same like I I think about my wellness enough I for me I'm like I don't need I don't need it. I don't feel like I need that data I don't feel like it's going to benefit me right now but I agree like I think it would also make me overthink. I mean and I'm I am a I don't drink a lot of alcohol I eat relatively well I exercise reasonably well I don't feel like I need to be learning to optimise anything anymore if I'm really honest with you it just feels like again it's just another cost it's another layer it's another kind of like level of complexity that I just don't really want in my life at the moment and it's it's everywhere. It is literally everywhere and yeah it's I think we are I think we're totally overoptimising everything.

SPEAKER_02

And I think I well I when I go back to my view on like efficiency I love efficiency and I love I love fitting as much as I can into a day of varying intensities and and uh sort of focuses but I I saw a stat that said um the the average uh Briton spends five years in their lifetime doom scrolling oh my god isn't that grit I was just like my eye twitch that's really scary and the the other five years yeah over your lifetime you spend and like there was also another uh another stat that said that apparently a third of phone usage is unintentional so it's like this weird habit of like just picking up the phone yeah just checking like we're so available like I know it sounds I sound a hundred I sound like Jurassic Park when I'm saying this but like I genuinely remember having a pager like I remember when the internet arrived I remember the the dial up noise and you couldn't use the the house phone if someone was on the internet and it was like well I couldn't speak to any of my friends until I went to school so what did I do? I probably just relax but we're we're we've got we're surrounded by so much stimulus and we do know I think it's 91% of the UK population report to feel highly stressed. Most of it comes from like their job I think in one in four it's like work related stress. So it's like if if we're what why are we doom scrolling I would say I don't doom scroll a lot what I do is doom YouTube. Yeah yeah I I I literally get home and I I put on you I don't watch the tell yeah much but I put on YouTube and I'll watch something completely vacuous and shit and I'm probably not even watching it.

SPEAKER_03

I feel like it's almost like that's like your white noise almost it's just background. It is I'm the same I'm I will either have like I've always got either like a podcast on or I've got YouTube on the I I very very rarely will sit in silence ever and I've I've actually tried to even when I've like gone for walks and stuff recently or sometimes like commuting to the station I'll really actively try and not put anything in my ears because I'm also aware like I've always got something in my ears like earphones or headphones on the top and it's just like no wonder we feel frazzled like we're literally constantly overstimate and I caught myself even yesterday like I had the TV on but I'm always on my phone as well and I was like oh my god like this is such a bad habit and yeah actually I got into quite a good habit of putting my phone away when I got back from work but I think I really need to start doing something like that again or even like one of those like phone prisons like I just but it's habitual isn't it but it's almost like a like a comfort thing I think for like my hands I'm so used to having my phone in my hand and I actually moved my Instagram app to like my third screen along and it's weird how like without even consciously trying to go on Instagram I was following the same movement pattern with my thumbs to get to Instagram and it wasn't there. And it was just so bizarre like it was like a learn pattern of just behaviour to open that app up. But I don't even I mean like I even I I mean I've been doing those like daily Instagram posts recently I actually think I'm gonna give it up um at the end of this at the end of this month I would have done six months of posting every single day on there but that in itself I'm like do you know what like I'm glad I've done it for so many reasons but also I'm like I'm now posting stuff and being on my phone more than I want to be as well just to do that. And it's actually taking the joy away from it. So I'm yeah it's it's just like I'm no no wonder we're all so fried all the time. We're literally on our phones. So I don't even want to look at my screen time I might even look at what my screen time is at the minute it's probably something disgusting.

SPEAKER_02

But I guess we need it's probably good to to know because that's a lot of that is time wasted like I don't know how you post on your feed every day would absolutely send me into a spiral. Yeah I I find it very easy to post on my stories. I'm just I've been doing that for over 10 years now I probably I I had a when I had a personal breakdown a couple of years ago I took two I took two weeks off social media. I was still on it like people could like because people message me but I didn't post anything um just because I just I just needed it and oh my god it felt amazing yeah genuinely and it's like I often just think you know a lot of what I do is via social media and there's so many positives and oh through through through social media I feel like a lot of my sort of passion projects and purpose can be fulfilled through that but I'd much rather do it in real life like this weekend last weekend I was at the Coach's Ed um it was a seminar in in London for head coaches, fitness professionals gym owners to get together and talk about some subjects and they kindly invited me to sort of share some of my experience from sort of the many different hats that I've had and I much prefer that I much obviously like in real life is just I don't want to speak through my phone. I I find myself highly uninspired to post all the time. I don't like you know like you talk to camera for stories and stuff. I hardly ever do that anymore. I just post like oh like you know here's a picture of this or here's a I just yeah I I kind of just don't I don't want to have that constant conversation.

SPEAKER_03

Yeah yeah but I think it's that's what I've realized now is like I'm I'm so glad I've been doing these regular posts but I'm like I'm I'm not overshowing because I think that's also I've been at to be on there to try and like ca showcase my personality and who I am and who this person is I'm building this brand out for but equally I'm like I also need a bit more boundary in my life like it's nice that people know what I'm up to but I I think it like actually a public diary is quite like exposing isn't the maybe it is no it's not exposing's too dramatic but actually I I I quite like the fact that maybe not everyone knows what I'm doing every single day as well. Like obviously I don't I don't share everything on there like I'm not showing how many times I went to the toilet etc which is not far off for me but I yeah I think now I want to do six months on it because I said that I'd do it yeah I want to do six months it just for clear clarity but yeah it's it's exhausting and even trying to have to think like what do I want to share on here I'd rather do one post a week but it'd be actually really aligned with the brand that I'm building out than just churning stuff out now which is a learning but I'm glad I've done it but yeah it's it's exhausting and I I even need to go I was thinking this earlier I need to go through my Instagram and just clear stuff out. Like there's so many people and pages I follow that I just don't align them for or need I don't need to see what they're up to because I don't I mean I say possible don't really need to know what they're doing.

SPEAKER_02

So I will confess I I've muted I've I am big on I'm big on the mute. Yeah I'm big on the mute. I just think you know there's no I don't there's no need to I don't know I'm not an unfollower I'll still be there but I you know if for whatever reason that thing isn't I've looked at it and I just thought no thank you I will I I I will mute but I think yeah just in terms of this sort of to conclude on my view on optimization I am a big fan of optimization I I really I really am obviously if you if you know me well at all obviously I am but I think where where we need to so yeah from an optimization perspective I love it because I think it does you build healthy habits and it gets you closer to where you want to be how you want to feel quicker and I think it once you once you have that sort of structure you can bin off all the shit that you don't really want to do. Like think how much you are I mean a god you're read to think how much I used to do that I was a bit mindless and just do going through the motions like most things I do is with real purpose um but I think for me there has to be a this difference between optimization and obsession and I'll give you an example when people talk about oh I'm trying to get my step count up if you're optimizing it would be I'm gonna go for a walk because I want to get good I want to be active and I know that I'll feel good versus the obsession which is oh shit I'm I'm 600 steps under my goal today I'm gonna miss I don't know I'm gonna I'm gonna miss Love Island and go out for six that's probably a better idea anyway but that's not a good a good example but yeah I just think we have to question ourselves why am I doing this and why do I feel so stressed or accountable to achieve it and is it okay and and I genuinely I've said it a few times I sound like I'm I'm uh it part of the the jiu jitsu cult but like for me doing that like I just rolled today was I sick I don't know I thought I was no one there's no there's no grading there's no one that you know gives you a score out of 10 at the end there's no what time to write on the board and although I think there's definitely a place for that and the accountability and the camaraderie I just think sometimes are we optimising or are we actually obsessing for thought in an unhealthy way so that would that would be that would be my my advice or or or my option to to to question it yeah yeah I agree and I think it's even like I've I feel lucky that I've made that call with myself I know that menti for me I can be on the obsessive side even like with my garment I look down at it before we start recording I was like oh I've only done 3,800 steps like I've got to get out for a walk and I'm like hang on a second like you did 2600 yesterday just just call it like just go for a walk to get outside and and and kind of breathe rather than obsessing over those numbers. So for me I feel like I've made the right call by saying actually I don't need any more data but can I see the benefit of it 100% and I think that now we're seeing the rise of more technologies and more data around kind of women's health and can we use this really key metrics to help make calls on improving our health 100% it has a place but I so agree with you when it's when it's towing that line of obsession there's you just have to suck away and put it put it to the side because we've got enough to worry about in 2026 haven't we don't need to be worrying about with 3800 steps I'll get out for a walk to get some light on my eyeballs but otherwise just just chill a little bit I think yeah I don't know I I also think sometimes I if I go into the depths of of something like I think I was in in weightlifting for quite a while it's probably because I was trying to distract myself from something else and and let's be honest the state of the world if you really deep it I mean Jesus Christ I wouldn't get out of bed it's like it's it's there's so many horrific things that are going on so it's like what are the moments of joy that I can have and is that you know grabbing an hour for us to just go and sling some tin around in the gym you know we we get that social interaction we feel like we've done something for ourselves and then we can go right cool back back to work or or or see you later and you know but you you and I have both spent the majority of our fitness careers working in amazing teams like I I I like having having work you know trained works all of this with all of the lads that I sort of grew up in fitness with at Foundry it was just constant. It was like right as soon as we've got a break right let's go everyone get your kit on and and and off we go and the camaraderie of it and the sort of you know they're all ex-professional rugby and that that's just that's just their love language really and I just I I love I love the fact that they were always and and Ben's still I trained with him this week and he still does they'll always try and go have you thought about this have you thought about tweaking this when you get to that position I won't you just give me a bit of this and I'm like yeah cool I hadn't thought about it like that but I just think it's so nice to be a around people that yes it's nice training with people but also people that want you to win that want you to do well and I think I think sharing that and and observing from a different perspective to go I think you I Sarah was like for God's sake I'm like I kept going I think you can go heavier I think you can do this a bit more you can give it a bit more and I totally forgot uh every time that she's got a bad the bad coat bad coach or just bad memory I don't know either um she was like I have got a bad Achilles and my shoulder's not great I was like please just ignore anything I say from now on bless you but no at that thing I think I realised like I can I I personally perform so much better when I'm training with someone like I I'm not a lazy trainer by any means at all like I do I in a in the vast majority of my sessions I would say I've got very used to kind of pushing my my capacity and working hard in the gym session but my god I work so much better when I've got someone watching me and even like it was actually such a joy obviously me and Laura are both trainers we've both trained people for many years but it was actually so nice like just being coached like I actually saw coach Laura for a little bit and you're like your coaching cues as a coach listening to someone else's coaching cues you learn so much as well 100% your tweaks were different from maybe what I'd say and it's so nice to actually learn from other people and I I think obviously now I've stepped back into the group fitness coaching space I can see how much it benefits other people as well like I I when we're when I'm coaching on a Thursday there is an you there's kind of you have to pair people up and it's such a joy actually because we they say kind of like coaches coach um pair the participants up because you're more aware of where they're at in terms of weights but generally speaking I don't need to even need to pair them up they know exactly who to go with they know exactly who's going to push them it's so lovely seeing these partnerships create in these class environments now where they will just cheer each other on so much and if they're not in each other's classes they're checking each other's scores to kind of know where to be aiming for and it's not done out of a competitiveness.

SPEAKER_03

Maybe there's an element of competitiveness to it but it's a it's a really healthy level of competitiveness. They're just doing it because they want to impress one another and do well for themselves and it's just it's so refreshing to see people lifting really well and with real intent like I definitely feel like I lifted with more intent training with you than I would on my own. And it's just it's I just it's more enjoyable it just is more interesting I'm just adjusting the cat. I've got a glued cat to me today he's very much enjoying the podcast recording. But yeah I just bet I benefit more and I think now I'm back in that coaching space I can see why people go to group fitness classes so much more than training on their own and it's I think that's the element of accountability but also like the performance there's a research paper I actually found from the Society of Behavioural Medicine that found working with a partner especially in a team format improved performance significantly doubling the workout time which to be honest with you I don't necessarily think is a reflection of a good workout duration for me isn't necessarily a sign of a good workout but they were saying that that they enhance performance by up to 200% like that's insane.

SPEAKER_02

And it's kind of common to the fact that that's driven by friendly competition and encouragement but yeah I mean I don't know like have you ever had like a training partner that you're like I hate this this doesn't work very well or have you always had quite positive experiences with it um have I had a training partner where I say I hate this no no I haven't because I sort of have the as well no okay let me think about it from a different perspective I don't like training with people that are glass half empty. Yeah I don't care what weight you're lifting how fast you're going it's effort for me. Yeah I I if you're pressing four kilos I want to see you go no that was more me um if you're I just want yeah like just I want to just see a bit of fight I want to see a bit of struggle and I think that's that's how like I said at the foundry that was that was always just the way that was the culture we we work hard we train hard we support each other no matter no matter what like if I remember once when I was weightlifting at a gym in Vauxhall and I trained with Emily Campbell who if you know Emily Campbell she's she's uh an Olympian uh in in weightlifting uh Olympic medal winner and she was doing uh block uh jerks off block and she was doing 140 or something 140 kilo jerk jerks off the block yeah I've come into fucking clean a sparrow and honestly as I was going up I could she I could see she stopped she was watching me and she was like come on then and I was like oh god a hundred years later and then and then I did it and she was like yeah good like Guanggirl like she it doesn't it doesn't matter and that's why I'm just like I just I just support effort I I don't I don't care and that that's very much the culture so I would say a a poor training partner for me is someone who says I can't do it or I can't be bothered that is just stay away stay away from me because I I yeah and and and also I like yeah I just like honesty and and and transparency and it sometimes it can be difficult. I think I definitely do get in my own head sometimes and I just think oh you know you know you're you're going getting up to the tenth rep on the fourth set of your split squats and I'm thinking shall I just leave it? Like that's totally normal. We all think it but I think having someone there to hold you accountable just by being there and and even talking about jujitsu again for God's sake you know that you know the the relationships that I've built and I I had a a a sparring partner today her name was Shiv and I said we said at the end we were like we hadn't sparred together for a few weeks and I was like bro like wow like you were you're you've come on so well and she was like yeah when you had me in this position she was like I had no chance and it was just it was such a wonderful celebration when we described why it was good she was like I just feel like I can trust you I know you're not gonna do anything crazy I know you're trying I know if I click you over the head with my heel you're not gonna you know whack me in the face and you know I was like I know because you did and I knew it was an accident I knew you didn't mean to but it's the sport and I just think having that trust having that environment having that culture is so rare and that's why I think you you know you're loving Barch as much as you are yeah because they respect you they love the energy that you facilitate but also you're like no guys this is mutual I'm just here as well I always say as a coach I'm not doing the work you are this is it yeah literally I finished a class yesterday and I was like I love that I was like I didn't do it but I loved being in the room with you guys like they worked so hard and I honestly like it's a lot coaching six classes a day is a lot but I I obviously I'm lucky that it's only kind of not lucky that's not the right phrase but it's it's a day a week I can really push myself and I thought I can be a really good coach for those six classes because I know that's my cap for the week.

SPEAKER_03

But I I left energized like I literally looked I was like, fair playmate for coming out afterwards. And I was like, no, but I actually feel really good. Like it really did energize me, yes. And it's it's it's contagious. I think when you find an environment, and it sounds very similar to where you do your BJJ, like it's just it is contagious. People want to lift well, and I mean the mental health benefits for that are through the roof. Like, even you can see you've come back from BJJ and you're buzzing, like you're glowing. You can tell the difference between. You can tell the difference. I've been sat at a desk for four hours, like doing my accounts, and I've come on like a pancake. You've been out with like-minded people training, and you're buzzing, and it and then that speaks for itself, right? Like, I think finding people and community, like the numbers speak for themselves in terms of performance, but I think the mental health benefits for finding and it doesn't have to be every session, like for me. I I actually really do enjoy training on my own sometimes. I think it's very mood-dependent for me. But my word, if I lived closer to someone like Bartsch, I'd be down there, that'd be where I'd only be doing my training because it's I yeah, I can see the physical and mental benefits, some of the transformations in that gym. I mean, I know it feels quite old school to talk about physical transformations, but the mental benefits and the transformations some some characters have made there is is like unbelievable, and it's it makes me really proud to do what I do because you you can change people's lives by finding the right right vibe and right energy for people to train in. It's life-changing, isn't it?

SPEAKER_02

It is. And and when you're training with people, I've certainly had a uh an evolution of of my thoughts on this. Like, do you feel do you feel competitive in any shape or form? Do you know what? Are you aware, are you aware what so whoever you're training with, me as an example, are you aware or feel any sort sort of way? Are you doing any comparison? Do you know what?

SPEAKER_03

I am the least competitive, competitive person in the world. Like I I couldn't care less. Like I it's and I say that genuinely, like even on like Wednesday we're training together, I couldn't care less what I'm I'm lifting compared to you. Like, as I I love seeing you lifting well and you feeling good in your lifts, but I just I'm I think I'm a real realist with stuff like I'm like we're we're totally different body compositions. You you've be your background in lifting is totally different from mine. I've never been, I'm very, very, I'm deeply competitive with myself. Like if I feel like I've not performed well, I'll maybe have a kind of harsh word of myself, but with others, I've never been competitive. I just I it's just not part of me. Um I kind of wish I was a little bit more competitive sometimes, to be honest with you. But yeah, I I think it's more like a team environment. For example, Gym Sync, which I've done a a couple of times over the last year in a team environment. I want to perform well to do my team proud and to show up for them. I don't want to feel like I'm letting other people down. But am I competitive? No, I've not got a competitive bone in my body, which is really odd. I just don't have it in me.

SPEAKER_02

That's fair, that's fair. I would definitely I would definitely say um I can relate to a lot of that. I'm very hard on myself, so I would say yeah, I'm competitive myself. But I would say I I am always very aware. I I do I'm aware of what people are are doing around me. I think I think yeah, I think it's not I think it's normal in weightlifting when the goal of the sport is literally who can lift the most. Yeah, yeah. Like it's it's like you're you know, it's very black and white. It's not oh you you don't get any points for how you lifted. Yeah, you know, it's it's not it's not it's not diving. Um, you know, and and I and I that's why again, Boronel, God, it'll be the last time I say jujitsu. Um yeah, I do I just think in in that, in that, I think the reason why I I feel so good about it, despite me going in as a complete beginner, yeah, like I am, I mean, I was absolutely tragic at the start. I'm not saying I'm I'm slightly less tragic now, but I just think, yeah, that is just it was just such a different head space. And I yes, I'm looking at these girls that have got blue belts, and I'm I'm very aware, and I'm like, I I can't help myself. I'm like, I can't wait to be squashing, crushing you all. I I I I do think that I can't help myself. I think I think that, but I also really want them to do well. It's not that they're they're two completely different things. It's like I want this for myself because I like to progress, I like to feel like I'm I'm doing shit, but I'm also gassed for you. Like, even today, honestly, if you could have filmed it, it would just it was so cute. Girls sparring together. I was like, I was sparring with this blue belt, and I she had she was she was much better. She's a bluebell, she was much better, technically much better than me. Anyway, she she she dominated most of the round, and then I did this one thing that I sort of rolled out of this position, and then I got into a more dominant position than her, and she went, Oh wow, that was great that you did that mid-roll. And I was like, Oh, thank you. And then I was like, Oh, I was like, God, you the way that you held me and that I like I had no chance, and it was just so nice, because we were biomedic feedback as well. Yeah, it's just like I don't know, we we not not all men, but I tell you, you wouldn't get that with rolling with men, Jesus Christ, they'd just be like, see ya, squash. Yeah, um, they'd be happy to clothesline me.

SPEAKER_03

Yeah, 100%. And I think I think it's also like a maybe it's because you I've I've never like competed in a sport. I think the close I ever got was I went to kind of like county tryouts once for hockey and I just was like, I'm not interested. I just wanted to chat, spent the whole time chatting, classic me. But I just yeah, I think it's because I've never I've never competed in a sport to a high level, so I've never had that like fire in my belly maybe for it, but I I s I see I hear what you're saying, and I think sometimes I actually wish I was a little bit more competitive because I think maybe it would have driven my performance to a higher level, but yeah, I'm not that fussed, and I think actually I get my real motivation to progress by seeing others around me, and I think actually working in that space has been so good for me mentally in terms of like, oh, I want to be able to learn that, or I want to be able to do that, I want to do that. So yeah, I think it's so important. I think we both can can clearly state that training with a partner or a good group of people clearly makes a huge difference, doesn't it?

SPEAKER_02

It does, it does big time, big time. And then I think yeah, like just the the the ability to do something like that and have that sprinkled into your week, honestly, the transfer into how I feel about my life. Like after this, I'm gonna go back and I'm gonna do some more work, and I feel I feel buzzing about it because it's like I've given that time for me, I enjoyed it, I was successful, right? Cool, back to back to work, and I'm gonna go and I'm gonna go and go and nail it. And the the other trans, you know, the other things it transfers is like I'm I'm basically I'm five days uh RIP Callo. I love Callo, they're a meal prep company that I've basically used for like 10 years, and I'm not joking this week. I'm not coping well, I'm not coping well, but it's like it's a habit, it's been a habit. I've not had to think about what's what do I eat Monday to Friday for basically uh the best part of ten years. And I've eaten rice cakes for dinner, I've eaten sort of, yeah, all sorts of crap. But you know, when you're training, when you're training well and all of this good environment, you want to look after yourself in so many different ways, and you know, nutrition is obviously a big part, and also you know, sleep. I got nine hours sleep last night. Wow, talk to me, nice, yeah. Nine hours, and it's just like, yeah, because I I respect I see it as a self-a-a-a form of self-respect, and I get that again, you know, I'm privileged to be able to do that, and I don't have the responsibilities, you know, I I can sleep nine hours, cool. Um, not everyone can, but I just think for whatever I can do, I I want I want to do that to to be the the best for myself. And also, yeah, just this this week and and I would say the last few weeks, my you know, when we sort of talk about our pits of the week, I would definitely say my uh a sort of a trending pit is I very easily uh feel overwhelmed. And I think that is that is because I have such a big schedule. I have so I do all of the things. And if one thing, if one thing goes off, then it's like, oh my god, um it feels like quite a heavy weight on me. But I I'm I'm 41 now. I I've uh this has been me all my life. This is just something that I have to acknowledge and and know that I'm always gonna be busy as hell and always gonna be overwhelmed, you know, when when uh I'm at ma I like I heard this on a meme this week. Uh uh it's a nice phrase. I'm at max capac spelt spelt C-A-P-A-S-S. Um Yeah, I'm at when I'm at max capac, which is basically daily for me, yeah. Uh it it it doesn't it doesn't take a lot. How about you? What is um I bet it's gonna be something to do with your uh oh running.

SPEAKER_03

Oh running, yeah, no, I'm not gonna lie. I was literally sat on the osteo bed on Wednesday and I was like, I was just really annoyed at myself. I was like, you're such an idiot for doing this. Like my poor osteo, like he was I was filming my record, my recording my exercises to do, and he's literally there, bless him, counting my reps, yawning. He was like, This is so boring. I was like, I know, like this is so boring, and I'm so annoyed that I've had to come to another session to do literally the same shit again. Um, so yeah, I'm annoyed. I'm annoyed at myself, and I really like running, so it just was like another bit of a bump in the road, but yeah, just it's my fault. I've got no one else to blame but myself, and running on I cannot suggest strongly enough to not run the week after you turn your ankle over. Don't do it because my other ankle is now really unhappy with me. So yeah, just don't do it, don't run through injuries, listen to your body, don't listen to me or Laura.

SPEAKER_02

Hey, listen, I'm I'm alright, you're mental. Um yeah, I hear you, I hear you. I think, yeah, it's it also it could have been fine. It's it's uh, you know, a lot of these things is unlucky. Did you push it maybe a little bit too far? Possibly, definitely. Um but yeah, not not medical advice at all, whatsoever. Progressive overload is important, look after yourself. Um I'm gonna I'm gonna I'm gonna switch this. So I said I wouldn't say jujitsu again. Let's go. Um Brazilian jujitsu, I shall say, or BJJ. Um just what a time to be alive. So our coach, um Fionne Davies, she is a world champion. Um I am I don't underestimate how lucky we are, and this is sort of the the feet the the forces female at our gym, as well as saying we got so many uh women training today across all belt. I genuinely think it is because of Fionn and Frankie and Nia and Anna and all the all the female coaches there. I just think it is so clear that when you put a woman in a position of leadership, the women will come and we'll have a great time. It's just like you know, she she she's the head coach. Last night she was in Las Vegas and she competed in the UFC BJJ uh and she won. She won via armbar submission. Um, if you're listening to this and you think that's quite cool, just on YouTube, just go Fionn Davis, it's two F's. Fionn Davies, Arma Jiu Jitsu, she coaches out of and yeah, she she fought last night. It's her second UFC fight. She um didn't quite make the win on the first one, but it's just so inspiring. It's so inspiring that we've got our coaches in the UFC, and then here we are twiddling around on the mats on a Friday, calling calling my calling myself. But there's there's a girl called Tiffany. Uh I came in, she she's as soon as she saw me, she just flexed her arms. She's like, big dog. And I was like, big dog. She's um she's done her she's done her MCL, so she can't roll.

SPEAKER_03

But but even the fact that like she's there, she can't roll, but she wants to be in that space. So that speaks so much that the fact that we've created such a beautiful space there and community there that people can't stay away, even when they're injured, they want to be in that space. Like that, that's incredible. Like that is so so powerful. And I think especially she's created a space where women feel safe, which sadly is that isn't the most frequent thing that we see, especially in the industry, but generally, to create a space where women genuinely feel safe and seen is really rare and special. So no, big up armor. They they sound pretty, pretty cool. If I was into it, I'd be there.

SPEAKER_02

I can't say I'm I just don't I could just give you an alarm buttons next week at the gym.

SPEAKER_03

Just laugh or cry.

SPEAKER_02

I think I'd probably I think you would laugh, I think you'd laugh, and then I think you'd feel very uh nervous. Yeah, I think very nervous. I'd just be like, just do a little arm drag and then I'd I'd I'd leg lock you in in the head and I think you'd just laugh and then probably cry and just walk out like my teeth.

SPEAKER_03

Yeah, genuinely. But um Yeah, what was my peak? No, do you know what? My peak, I've had a good I have had a good week. I'm feeling a touch, a sprinkle of the PMS this afternoon, but do you know what again, big wins like that? Oh I'll take a sprinkle of a day compared to last year where it was a wipeout. But my peak of the week, we've been watching Rivals. I know you're not a telewatcher, so this is a bit uh I don't know what that is. What is rivals? Is it like traitors? No, it's about it's about I think it's 1980s. It's on Heated Rivalry? No, not that one. I want to watch that one, it's not that one. This one's Rivals, it's about TV in the 1980s. Sounds dry, it's not. Um, it's about a franchise and they're trying to create good TV, and it's just it's just a great program. Little bit, um, little bit excessively sexual in some places. Ah, disgusting. We'll take the soft porn, we'll take it. Um, so yeah, I've just been really enjoying that. I just sometimes I really struggle to switch off, but that that programme has me with my phone down, eyes glued to the soft porn. So yeah, we're loving rifles. We are loving rivals. That took a turn.

SPEAKER_02

Yeah, it didn't. I like Jiu-Jitsu with the girls. She's like, I like porn. Are you competitive? No, I like porn. Oh.

unknown

Okay.

SPEAKER_02

Sponsor us, please. No, who would sponsor Anne? Anne? Anne Summers or Anne Zaity. Anne Summers.

SPEAKER_03

Anne Summers. I've not I don't ever bought anything at Anne Summers. Have you? Yeah.

SPEAKER_02

Okay. I thought you were about to tell me that you didn't know who it was. Oh no, is Anne Summers still a shop? I think so. I mean I know so. I can tell you that my mum my mum listens to this, but I can tell you it's very much still Anne is still very much alive and well.

SPEAKER_03

Oh, they're actual physical stores still as well. London White City. Oxford Street wants to temporarily close, everyone. That's a public service announcement. Don't bother going to Oxford Street, it's shut.

SPEAKER_02

No, it's no, no one but who in their right fucking mind buys goes into the shop and peruses and then walks about and goes, Oh, I'll have that one, please. No, just buy that shit online. No one ever has to know. And say goodbye. Thank you, Anne. I can tell you it even arrives in like a non, it doesn't have like Anne Summers on it. Thank you. Anne is Anne is a discreet girly. She's one of the girlies. Anonymous, she is. She is. She knows, she knows the deal. She knows the deal. Oh my god, we might be able to finish this podcast in under one hour. Have we ever done it? Who knows? Oh, that was quite impressive. Well, Joan, my lower energy. I'm gonna pull it back today. I'm still. Yeah, you were fine. You were fine. You were fine. You turned it on. You turned it on. We might, I mean, you this may be, we might upload this as videos.

SPEAKER_00

So Oh, really?

SPEAKER_02

Enjoy my roots.

SPEAKER_03

That's what we said. Oh, I look quite puffy too. Right, we need to wrap this up. Thank you so much for listening and for all the gorgeous messages as always. As Laura put on her story, if there's any topics that you want us to hanker down on, please do let us know. We've always not Anne Summers, my mum listens. I don't think my mum listens to the podcast. I need to get Margaret on this. Marg. Um, but yes, please do let us know if you've got any topics you want us to to debate and discuss. Um, but thank you for listening. Do you know what I called I called ears? Ear holes? No, did I call it them earholes? What are you talking about?

SPEAKER_00

How have we got to ears? Listening. You listen with your ears. Thank you for putting us in your ears. Earholes. Ear holes. Happy weekend. Uh huh.

SPEAKER_02

It's not well, it's a happy weekend for us, but maybe not when the people are listening to this. Going out Monday. Whenever, whenever you're listening to this, we hope that you have a wonderful day, evening, and um we hope that Anne Summers treats you well. Goodbye. Goodbye.