Ep 29. 1 repmaxxing, 'summer bodies' & run eras

In this conversation, Biceps and Sarah discuss the societal pressures surrounding body image, particularly in the context of summer and holidays. They reflect on their personal experiences with body confidence and the impact of media portrayals on self-perception. The discussion then shifts to the topic of one rep max testing in fitness, weighing its benefits and drawbacks in training. They emphasize the importance of self-acceptance and sustainable lifestyle changes over quick fixes promoted by the media.


Chapters

00:00 Introduction and Energy Levels

02:00 Running Realisations and Acceptance

04:00 Community and Support in Fitness

10:05 The London Marathon Changes

13:52 Mental Health and Endurance Sports

16:10 Pain Relief for Menstrual Cramps

18:00 The Enhance Games and Performance Enhancements

22:01 Body Image and Summer Body Pressure

29:01 Body Image and Societal Pressures

36:01 The Impact of Media on Body Confidence

41:02 One Rep Max Testing: Pros and Cons

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Transcript

SPEAKER_02 0:05

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.

SPEAKER_01 0:14

My name is Sarah and I am ovulating. I don't think that's necessary. I am a peacock today. I'm mild mildly sticky, but I'm having a great day. Your energy is wild today.

SPEAKER_00 0:33

I've hardly said anything. We've been chatting for the last 10 minutes and I've hardly said anything. There's a lot going on. My name is Laura. I'm I'm not a peacock. Um I'm I'm Laura Lutil. Uh and yeah, I'm feel feel very factual today.

SPEAKER_02 0:50

Goodness, we are on different points of our cycles. Because did you remember like two weeks ago I was like, Laura, I don't know if I can do this. And then we're at least we counteract each other's moods and energies throughout our cycles, which is quite. I'm amazed we've not sunk up yet, to be fair.

SPEAKER_00 1:03

No, I don't know. Oh yeah. Anyway, gosh, this has gone rogue already. Um my name is I'll say some some other things. Um so apart from my n my full name is uh Laura the Biceps, um, and I am an endurance runner in my final week of its era. Um and it has been quite the year in terms of running, and I think I'm ready to hang up my I think I'm mentally I think I don't need it anymore.

SPEAKER_02 1:36

I do know what I had the exact same realisation for very different reasons. I have obviously not done anywhere near the volume you have done, but I've also come to peace with the fact that I just don't think I'm a runner. I just don't just don't think you are, that's not what we're saying. Well no, but I think I'm just like actually I'm very at peace with taking the pressure off of it and just when I'm when I am actually rehabbed properly and I have done my homework. Um I think the plan is just to run 5Ks and just enjoy them, not put any pressure on aiming for anything crazy. But yeah, I think I've just accepted. It's so funny. My mum's always like, Sarah, I just don't think you're built for running, darling. I just don't think it's for you. And uh I saw a really close friend of mine last week and she's like, Could it be that you're just too strong for running? I was like, no, darling, that's not how it works. I'm absolutely not too strong for running. But um, I just love the I love the posity, but yeah, I um yeah, I think I'm gonna pull back on the running. But yeah, it's interesting you've you've made that decision. You don't think you're gonna do any ultras again?

SPEAKER_00 2:34

I don't know, let's see. I just think um often we we pick up these these things in in life, and I'm I always like I feel quite lost with my training at the moment just because I'm in this sort of transition period of coming at the end of my running era, and like I do really need, as I've said a million times, I do really need a structure to follow. And I have not have I am I going to run this ultra tomorrow? We're recording this Friday night, so tomorrow morning I'm I'm running a trail ultra. Am I going to run it to the best of my ability and just keep moving? 100%. Am I fully prepared for it? Absolutely not. Have I done a lot of running this year and should be relatively conditioned for it? Yes. Um, but I don't I don't feel fully prepared. And I think that's probably why I feel a bit neutral going into it. Like I was just at jujitsu earlier today. Um, and I I didn't spar at the end mainly because of my thumb, but also to save my my body. Um because my mate Emma texted me, she was like, mate, why are you going to jujitsu? I was like, it's mainly for the social interaction because I haven't I haven't been out the flat today. And she's like, okay, fair, but you do know you're running a long way tomorrow. And I was like, Yeah, yeah, yeah. But I just think I have not really considered, I've not really considered it. And I think that's because I haven't attached an out uh a specific performance outcome to it. I'm just going to run it. And if I need to walk, run, go to the shop, have a sandwich. No, not a sandwich, I hate sandwiches, but you know what I mean? Having an oat bake bar, I'll um I'll I'll do that. But I I am really looking forward to ticking this one off and having a real word with myself and saying, what do you want to do? Uh, because I don't I know I don't like being weak. I've I've told everyone that. Yeah. Unnecessarily. No one asked, but I've told everyone. Uh I feel really weak. Um, I've really enjoyed doing my weightlifting for five minutes. Yes. And then I hurt my thumb immediately after. So that was that. Um, so yeah, it's just oh, I'm just gonna get this done and then um and then I can yeah, I I think I saw on Instagram or something on that's gone viral that was like, make 5k great again. And I just think the internet has just got it's like if I'm not running a marathon every day for a hundred days over a hundred continents, what the fuck am I doing? Yeah, it's do you know what I mean? It's like 5k, 5k is a long way to run.

SPEAKER_02 4:57

This is the thing, and that's what I'm saying, like in terms of I think I can, as much as I said I'm not a runner, like I don't think necessarily I I am conditioned in a way or set up in a way that and I've just I've neglected it as running. I'm not I've not been running for a long time. I didn't run in my childhood, I'm not kind of a long-term runner as such, but yeah, if I can do a 5k and then meet a friend for a coffee after or Sochi go for a run, then I'll be happy. I think that's where I'm at now with it. I'm like, do you know what? I'm fed up with kind of trying to get myself ready for a half marathon or ready for a marathon. Just just enjoy a run for the sake of a run. Whoa, you look great. For everyone that um obviously no one's doing that, but Laura's just been checking that her forearms.

SPEAKER_00 5:35

While Sarah was giving her heart and soul about her running. No, Sarah. Laura, okay. Sarah cannot flex her no. Are you to pull pull the blinds down and in and internally rotate, get your elbows in? No, why are you like this? Can't do it, mate. Oh my god. Right, thank God this is an audio podcast. Sarah's just trying to flex. If you see Sarah in real life, will you please, for my sanity, will you just teach her how to flex her guns? Because she has got strong arms. It does. My little twigs are struggling. It's not a twig. It's just you make it look like shit. When you do it. Oh my god, I can't.

SPEAKER_02 6:18

Is by not being able to biceps. I've learned this very early on in our friendship.

SPEAKER_00 6:22

I see it so much on Instagram as well. I see these girlies doing the flips. I think, no, you've just done, you've just you've just put your elbow at a what's it called? Perpendicular. Um angle is not angling. Girlies, we need to work on our angles.

SPEAKER_02 6:36

I don't it's I think in my in my struggles with getting a c a correct bicep flex, I realised how much of an art body, what's it called? Oh my god. Building. Bodybuilding and and oh competitions, posing, posing, bodybuilding. Posing, posing, posing, yeah, yeah. It's a real skill. It's a real skill. I've got mad respect for it. Oh my god, I've just realized how much I don't like my nails on this side of my hand. Sorry guys. Just just to let you guys know, I've had my nails done this week and they couldn't be less Laura if I tried. Like I don't like them on you.

SPEAKER_00 7:08

It just I know that I would look awful.

SPEAKER_02 7:10

Yeah, I'm so for for context, I have on one hand yellow Biab with brown polka dots on. Sounds awful. It does, but actually, I I've had some plates. Then on my right hand, I have brown with yellow polka dots, which I actually much prefer, you know. I think I'm a dark nail girly. But actually looking at them now, I'm really regretting the yellow, but we move. I'm gonna sneeze.

SPEAKER_00 7:34

She goes, she said to me, she goes, I've had my nails done, and you're gonna look at them and you're gonna go, they're nice. And then she showed me them and I said, Oh, they're nice. I love polka dots. Yeah, but look at mine now. I do like those though. Yeah, shorter. Are they uh a milky white? No, they're not, they're not that. Oh, I need to tell you something about that. Um today, it's just not even that, it's not even really a thing. But it's Sarah uh says that that nails are the this she calls them C U M nails, which is un un unnecessary. But um today in the ladies' jiu-jitsu class, um uh Fran Frankie, our coach, said, if she comes in your face, then, and we all lost it. So we're all very immature. So I laugh at you for saying that, but I'm I'm also uh yeah, if she does come in your face, just push her head away. Oh oh good morning, lady. But keep the pressure, keep putting your head pressure into her hip.

SPEAKER_01 8:32

Lovely, lovely, happy Friday, everybody.

SPEAKER_00 8:35

See you next time. No, it was a great day to day, absolutely great. We just love it. Do you know what? Women just being expressing their physicality in a like I was looking around and it was like it was like me to like a black belt, like it was really diverse uh levels of experience, and it's so nice just seeing, you know, that girls are like, oh, that was such a great move, or like you know, if someone puts uh does a pass or whatever, they're like, Oh, that was so good when you did that, like I had no chance, or they'll stop you and go, Do you know if I did that again, you could try and defend this. But and I just you wouldn't see that with the lads, I don't think. The girlies are just we just want each other to win, and it's just such a love, and we're playing great music, and we're just like, Oh, I love being a girly.

SPEAKER_02 9:19

I know, I know. I had the same yesterday, I was coaching at Botch and it was like testing week, so um, I want to touch on this more as like a topic in that in this pod anyway. But what we were all doing kind of one rep max testing, or some people working to kind of like three or five reps, and oh my god, I was buzzing after work. Like the amount of PBs people, but it wasn't like it wasn't even about the PB, like it was just having everyone stop, like everyone was training. So whilst half the team's testing, half the team's working, so there's there's everyone's working in the room, but the amount of people that just stopped, stopped what they were doing, to just cheer on whoever do it was doing maxing. It was just like this is what it's all about. Like it didn't even matter if people failed the rep. It was like the fact that people were trying and they felt safe to do that in that environment. I was like, God, I I'm in such a great mood anyway, but it was just such great vibes, and so many, like, obviously, I love I love everyone, everyone, big love in the in the Barch community and in the weightlifting community. But when ladies really nail it, I'm like, yeah, this is what I did this for. This is why I went into coaching, and yeah, just great, isn't it? It's so empowering.

SPEAKER_00 10:22

I um yeah, I think that's that's one of the greatest things is just yeah, like you said, it's like seeing the look on a woman's face when she realizes I didn't think I could do that. Yeah, yeah. Uh and I did. And like you said, like I, you know, ideally in a gym situation, going to failure isn't something I love personally, you know, for for sort of you know, like lifestyle goal pursuits, like okay, but you know, actually we learn a lot from failure as well, and and it maybe gives you the confidence to go, well, I've tried, and I maybe I felt well that was close actually. Maybe if I just did XYZ or if I've just committed to it, but yeah, it is um, it is it is it is good, and you don't obviously get that necessarily in running to that extent, you know, because when you're a different pace, oh see you, see you at the end. And I'll I'll I'll find that out. Speaking of running, we were talking about this uh me and my my friend earlier this morning. Um in the in the news this week, or just today actually, it was announced. I knew this already, I think it was I think it was known already, but I I knew this already, um, probably just from being in and around the running community, that the London Marathon is now going to be over two days. It was so nice they're gonna do it twice. I you know, you in the comments section of most social media posts, it's rarely positive. Yeah. Um and I've read and I I always like to see, you know, okay, what what's the reaction been? What do people want to say? And I would actually say the overwhelming response is really negative. Seriously. Yeah, yeah, yeah. So I I was reading the actual uh London Maz post saying it's going on two days, blah blah blah. And people are like, that just that takes the takes the spark, the shine out of it being the best day in London, and what happens if you know, will both days get equal support? Because I thought about this and I thought, if I'm going, what if I've got two mates running on two different days to go and support? That's really tough.

SPEAKER_01 12:23

Yeah, true.

SPEAKER_00 12:24

Obviously, it's closing the roads for two days. And like, how yeah, how do you know what day you're on and how does that work? And lots of people saying, Well, you know, is it just a financial, commercial decision to try and generate more cash from having two days? Um, I just think with these things you can't win, right? Loads of people genuinely I really want to play, I really want to run London, but I don't want to run it if it's over two days.

SPEAKER_02 12:50

Yeah, and I can't see anyone, I can't I can't see Mike Percy if I got if I got in, I did enter the ballot this year, so fingers crossed I didn't get in. But say I did get in, I doubt I'm gonna turn around and go, Oh, I'm not doing it now. It's over two days. I don't, yeah, I don't, I just you can't win, you're spot on. Why like why can't people just be happy about that? Like if it in terms of charities, you think how many more charities are gonna be able to raise money through that and how many more people are gonna be able to run that that distance? It's like you're literally you are literally doubling the uh possibilities for charities to raise money. So I think it's very easy to be cynical about that kind of stuff. But no, I'm I think I don't I don't see why it would be an issue. I think if if they put the infrastructure to shut the roads, London will cope without people driving through Canary Wolf and the city for two days, I think.

SPEAKER_00 13:37

Yeah, people were say people were saying like yeah, like it it because it's so hard to get into, that's what makes it so special, and you know, you really feel that sense of achievement. And and I do think that that, you know, as a a thing is that sort of scarcity effect does make something more special. 100%. Yeah, you know, I I I do think that has a big impact, but you're right, about the charities, it's it's um it's good. A few people were saying things like, can you have an operate a system whereby you can't apply two years in a row or you know, you have to take a break. I don't know how you'd really police that because I could be Hora logins tomorrow and get a new email. And do you know what I mean? I just think I don't really know how you do that, how you how you would police that. But yeah, I just um it just I guess it just showcases, doesn't it? Need and want for more, more running events, more participation. I was actually having a conversation this week about um uh burnout mental health in the workplace, and I was talking a lot about the causation correlation potential of this rise in endurance sports and the rise in stress. And I I personally always I'm very open with the fact that if you see me running long distances, you know that there's a problem because I I go to it at certain times of of my life.

SPEAKER_01 14:58

Yeah.

SPEAKER_00 14:58

And I think for for a lot of people, you know, because of the the repetitiveness, the escapism, you know, a lot of the times in in London, especially we were running outside, there feels like that sort of community, you know, you're touching grass, gyms are really great, but actually there's there's nothing like you know getting a bit of wind in your in your lid by you know by the Thames. I actually went for a run yesterday, and I'll tell you why my pace was a little bit slower than it should have been, because I had to stop and I didn't stop my watch, because I thought I was gonna get attacked by five geese. What? I was surrounded by five geese. I don't like geese. I don't like geese. And they were look they they looked at me and I looked at them, and it was it was a bicep and geese standoff, and I thought I respect I respect you guys so much. Wildlife, yeah, I'm not moving. So actually, I built some height. I I got found a little ledge and and it was by that little church on the way to Battersea Park anyway. It was round there.

SPEAKER_01 15:53

They were just frightening.

SPEAKER_02 15:56

They are quite scary, they are quite scary. I once had a um I didn't personally have a run-in with a goose, but my partner's pet dog had a run-in with a goose and it was vicious. It was really vicious, it just went after her, and we had to stand between it, and I did honk at it to stop it coming near. It worked, but they already you had to smell at it. I honked, I went, You smelled honking honked it. Made a big noise. Yeah, I'm very good at the goose impression. But um yeah, what else is going on? I'll tell you what I saw in the news this week, which I'm very happy about, that there's a bit more coverage around how to correctly apply pain relief to menstrual cramps. So very niche, very, very serious on brand. Um I think I I used to make the mistake of taking paracetamol when I was having period cramps, but didn't really get a lot of relief from it. And I think with the studying that I've done, I've kind of been like, okay, why is this not working? And you know, these kind of you can buy products um that are more ibuprofen-based and they're marketed as cramp relief. Feminacs, yeah, exactly. But they're kind of pink tablets. Pink tablets, exactly. Let's brand them up for the ladies, but um, it's essentially because it's more ibuprofen heavy. Um, and I was just really pleased to see that that was being um published more openly to help women with managing period cramps. Basically, the way it works is it blocks what's called a prostaglandin, which is what is responsible for creating that kind of like muscle contraction. So obviously, when you're shedding your lining at the end of the month or the end of your cycle, sorry, that that kind of prostaglandin action is what's making your your uterus um contract and release to release the um the lining in there. So you need those, but also that is what creates that pain and that kind of really horrible feeling in your uterus when you're having a period. So yeah, I was just actually really pleased to see that there's stuff like this is going into mainstream media now. Like people are actually being educated on how to get through or see period cramps are often a sign of something that needs to be addressed underlinedly. Ideally, you wouldn't experience period cramps, but it does happen from time to time. Um, but yeah, I was just really pleased to see that that was in, I think I saw that on BBC News, which I was like, whoa, like we're actually educating women and and giving them the science behind it. So I loved that in the news this week. Um, and another thing I spotted was obviously we did touch on the enhanced games um a few weeks back on the pod, but I was just interested that they've actually raised a lot of capital. Um, and apparently they've secured more than 32 million pounds in sponsorship. Um and apparently it reached over a billion viewers globally, which I mean I didn't even I just had no interest. I had no interest in it. So I was like, who is watching this? Um but yeah, they've raised a lot of money, and apparently the plan is to then um build out products and testing and supplements, etc., around around it. Apparently, this is what the funding's being used to create. But yeah, I was just surprised. One billion is a huge amount, and I I don't actually know I don't think I had a conversation with a single person I know, might new, I know about watching it. So I was quite surprised by that.

SPEAKER_00 18:59

I've had I've talked about it a lot. I don't know why. I don't I feel like um I don't watch things live anymore. I just watch the highlights on uh on social media. You just I don't know. I just feel like I get the the summary. So I just watched a lot of it on social media and I I am interested in the narrative to see what people say about it. And I I felt like it concluded because there were two things that they were like world record broken, and everyone's like, well, it's not broken because it's not it's not a like-for-like environment. So the world record is not broken, yeah. People were saying, which I actually agree with.

SPEAKER_02 19:33

I actually agree.

SPEAKER_00 19:34

Um I yeah, I I really agree with that. And then the other thing is, well, what does this actually tell us that just because you, you know, cycle uh performance-enhancing drugs doesn't actually make you significantly better, you know? So actually I think it's quite good. I I think it is supportive of you know, people genetically may just be gifted and they have to do the hard work and have good coaching and be consistent and lucky and all of those things. So it just sort of part of me was like, good, because you know, actually, do I think that all elite sport is clean? No, I don't. Um I I I this is uh just personal opinion. Um, but do I think everyone's on it? No, I think there's some people that have uh uh physical advantage in competition, whatever sport, just because of who they are and how they train and and the skill uh it involved, you know? So yeah, I think that's I I think that's really interesting. And we you know, we had um so this weekend I sort of follow it a little bit. It was the HyROX World Championships in Stockholm um over the last few days. I've got a lot of friends that are uh um participants or or work in with uh the the business of high rocks, so I I definitely um keep my my eye on it and I I think it's an amazing event that so many people are are so into. Um and I and my understanding is that the women's elite 15, the the winner, has only been do she only did her first HyROX a couple of years ago or something, like really like a newcomer. And I just thought, yeah, that's cool. That's I'm more into that, you know, just just to see because it's the same event, it's you know, but but as with anything, probably the biggest noise around HyROX is the judging standards that will continue. I think that's in all sport, you know, you can't it it's not a HIROC's problem, it is someone's view and their uh you know, anticipation of uh the rule and understanding of the rules, how they apply that in the moment, under pressure, same as football. There's no real VAR in the moment. So anyway, I saw a few people getting the time penalties and these guys, I think the guys, their the top five was within five seconds, you know, comparatively of each other. So if you get a 15 second penalty and mentally, how does that impact you through the race? So yeah, I do I find I find that. Interesting. And obviously they're trying to become a a more professional sport um in in future. And I I don't know how you get away from the conversation around performance enhancing drugs and and judging standards and light for like environments. I I I don't know. I think that is just sport.

SPEAKER_01 22:18

Yeah, yeah, I agree. Yeah.

SPEAKER_00 22:21

But yeah, it's as we current as we currently stand, I am probably about 100 degrees. I I feel so hot. If you are in in and around the UK, London, especially, I think it's about 28 degrees at the moment. It is so hot. It's a really perfect weather for a long run. In the end in the trails. So yeah, I will be identifying as a sodium tablet tomorrow. But what one of the things that I have noticed recently that really gets my goat and just will always be a trigger for me. And I imagine Sarah for you as well. When I say a trigger, I'm not upset. I'm just I'm frustrated that we're still here. So I've just Googled Summer Body Ready and I've looked at all of and I've ranked the news articles. I'm just going to read you a few headlines in 2026. Summer's almost here. These workouts will get you your body ready now. Huge, huge fitness publication. How to look good naked with simple tips for a strong summer body. Strong summer body, at least maybe that's progress. Four body transformations that will guide you on how to be beach body ready. Burn belly fat fast. That kills me. Burn belly fat fast. Can that just be illegal? How can I make a petition to make saying that illegal? Burn belly fat fast. That is fucking cringe. That is one week ago. Um oh my god. It says so the 20 best ways to get your body summer ready, according to experts. If the phrase summer body makes you want to immediately order a takeout and lie down, don't panic. What? I'm gonna go for the last one because this is really grim. Get fat jabs, be beach ready. That one was from the Times. I just, how are we still here? So for context, but and because of my age, um, I was a part of um 10 years ago when I was working on the gym floor for a well-known supplements brand, which I shall not name, I ran a class called Summer Body Shred. And it was when I was first running classes, and it was it was their brand, it was the run by their brand, and I'd give out their products and shakers, and it was really hosted by that. And it was a summer body shred, and it really just never sat right with me. And you know, the workout was whatever the workout was, and we it I remember being told that at the end of the of the workout, make sure you do like a core finisher, like an like some abs, some targeted abs, which isn't horrendous, but it was just the way I think it was packaged. Yeah. Do you know what I mean? Yeah, totally, totally, toasty, toasty. And and obviously, just over 10 years ago, there was uh a brand that I I will name, the brand that we'll we'll all know, Protein World. It it wasn't that brand that I was working with. But Protein World did do um that famous ad campaign that said, you know, about being beach body ready. It was, you know, a an ad plastered all over London at the time. I think it was like a picture of a woman and like a tape measure or something. Yes, yes, yeah. I remember, I remember, yeah, yeah, yeah. Yeah, I mean you were about five when it was out. Yeah. Um, but I I I was thinking about it and I was thinking, okay, I do think we've got better in our in our advertising. And obviously from your previous experience, you will have seen the evolution of of messaging from from key, you know, key um key players in in in this industry. And I thought, I think we've got better. And then I thought, well, actually, we've now got you know GLP1 billboards.

SPEAKER_01 26:11

Yeah. Yeah.

SPEAKER_00 26:13

Um, and yes, it's aimed obviously at uh people who are you know are medically in in need of it, but I just thought, have we really evolved? I mean, I've just read out all of those headlines within the last month. I just don't I just don't think we have, sadly.

SPEAKER_02 26:29

I think Yeah, and I and I'm lucky that I I'm very, very, very selective with what I follow on social media, especially at this time of year. I do know what I think we get it all. It's either speech body ready or it's like, don't worry about putting on the pounds at Christmas. Like you can do X, Y, and Z in the new year. Like I thought there's like a constant churn and calendar of like dates that people will run their advertising campaigns by to kind of hook people into this weight loss thing, and it's just so dangerous and so toxic. And it yeah, I it honestly boils my blood. And I think it's I knew I've had conversations with with people who I would consider very, very smart, very, very aware. And even asking me, like, oh, I'm going to holiday in a couple of months' time, how do I shred down? It's like, oh, like, yes, you can lose weight, of course you can lose weight, but the whole idea of of or blitz body blitzing or burning before a set date in time, it just makes me so sad because it just feels so unrealistic. I think even like I and I was I was kind of very guilty, not guilty, guilty isn't the right term, but I was very much kind of I had a phase in my teen years and kind of early 20s where I remember being like having a conversation with a work colleague when I worked in retail and I was like, oh, I really want to lose this pouch. What what on earth are we talking about in terms of a pouch? But now I know that is my uterus. I'm not going to you I'm not going to lose that part of my body. But working so hard to try and lose this pouch before I went away on holiday. Anyway, me being me, I sit on a plane, I bloat out like a balloon. What's the point? Like, let's be real. Like, no one goes to the toilet when they get on holiday for the first couple of days anyway, because they're they've been flying and they feel weird. But this whole concept around trying to shred for a holiday and for summer, like I just I don't think we're any further from it. I really don't. And I those those headlines just make me want to curl up and cry. Like, it's just like, how are we meant to be kind of serving body confidence when we still see headlines that like that in mainline media? Like, that's crazy.

SPEAKER_00 28:36

I think it's because it gets clicks because people inherently are so self-conscious. Yeah. Obviously, like as a human, I've can relate to everything you've just said there. I've been on every single fucking diet. I've restricted, I've done all, I've done all sorts of like honestly, at this point, there's nothing. I was even thinking the other day when I was working at L'Oreal, there's this lovely girl that was my mate there. She had the, I think it's the five-two diet. It's basically you eat fuck all for two days and then you eat close to fuck all for five days. Um, and I just I don't under I don't understand how we're allowed in this day, in this day and age, how we're still allowed to like pedal that as actual advice. And and I get that actually by preying on people's insecurities, because everyone thinks this, even I think this, if I'm going on holiday, I I would say I'm really at my most confident, content, body confident I've ever been, and I'm not skinny. I'm not or you know, I'm not, I'm not what society would say is the the the ideal body type, right? So if and I kind of ask myself, if I'm even thinking it, Christ, what what's everyone else, what's everyone else thinking? And I sort of almost remember back how I did used to feel. So if I am coming up to a holiday, yeah, I will probably for a period of time, let's say four weeks, I will probably start to think a little bit more about what I'm eating.

SPEAKER_01 30:04

Yeah, yeah.

SPEAKER_00 30:05

So it for me it's not extreme anymore, and I'm so grateful for that. But I will, I will, because I want to feel my best when I go away.

SPEAKER_02 30:14

Yeah. No, and I think I think naturally it sounds really silly, but I think naturally in the summer, I don't know if you feel the same. I I tend to eat, not that I not that I would say that I eat unhealthily throughout the year anyway. I would say I do have a very well-balanced diet, etc. etc. But I'm aware that in the summer, naturally, I think I actually fall into a bit more of a calorie maintenance, calorie deficit because I want to eat more high volume, less calorie-dense food. So I eat when it's a hot, it's when it's heat wave like this in London, I'm not reaching for dense food. I want salads, I want things that so naturally I think I I'm the same as you. I'm I'm aware, like I have I got any of the, I've not actually got a holiday book this year, but I think I will do that, but it's not extreme anymore. It's more of like a subconscious that, oh yeah, I'm going away, I'm probably gonna be in less clothing. Do I do want to do X, Y, and Z? But I'm yeah, as I said, I'm very similar to you. I'm so grateful that I'm not in that extreme space anymore. I feel empowered enough that if you said to me, Sarah, tomorrow, let's let's jump on a flight, let's go to Mykonos, I'd have to be the bikini. I'm so grateful that that wouldn't stress me or that wouldn't stop me from going all crazy. I agree. Whereas I think actually, to be honest with you, a few years ago, I would probably turn down the opportunity to go away because I didn't feel like I'd given myself enough time to prepare my body for. How murder is that? Is that not crazy?

SPEAKER_00 31:31

Yeah, and I don't judge you for it because I also fit I feel like I've probably been in situations like that. Or I I definitely think when I was a lot younger, I'd probably like not go like not go out. I definitely had days where I remember saying to my my lovely mum at school, going, I I feel I feel awful today about myself. I don't know, yeah. Um it's just one of those things. But yeah, but everywhere ever I think so many girls go through it. When you're hormones are everywhere.

SPEAKER_02 32:00

Yeah, and I share this without obviously that this is not said from a place of judgment. I've been there, I get it totally. And I think that's why it makes me so sad when I see headlines like that, because it is preying on people who are self-conscious and they don't understand the kind of sustainable ways to achieve the goals that they want to and then maintain that lifestyle. They this this kind of world of kind of summer blitzing and shredding is set up for people who don't know how don't know the answers and they haven't found the answers that work for them.

SPEAKER_00 32:29

But yeah, or they're told the answers are in these quick four moves, um, that you'll you'll be you'll be ready. I actually, so I went to um have my nails done yesterday, and every time I go, this lovely lady, she's uh the wife of the owner. She says to me, How because they know I I am a PT, um, because obviously I walk in with no trousers. Yes. Um, and they ask me, Do you go to the gym? I'm like, Yes. Um and so yesterday she said, Can I ask you a question? And all the girlies were in there, so it was all very loud, and it was it we made it, it was it was appropriately uh uh in within light humour, yeah, uh, because all the girlies could hear obviously my response to it, and they were all sort of giggling a little bit. Um and she said, she pointed to her stomach, she said, How do I get rid of this? And I said, What do you mean? And she said, I just can't get rid of it. My husband tells me I'm too fat. And I said, and you know, obviously, again, like I'm not here to to judge, whatever, whatever. And I so I laughed and I said, Tell him he's too fat. And then we all sort of had a bit of a a giggle, and she was like, Oh no, I couldn't tell him that. I was like, I'll tell him. Anyway, we were talking, and I said, So what what have you been doing? And should I actually lost in the last uh 15 days, I've lost five kilos. And I said, What? 15 days, five kilos, and she's and she was like, Yeah. And I was like, gosh, that's a lot. And all the girlies were sort of giggling it again and like, oh gosh, what's she gonna say next? And I said, that is really a lot of weight to lose in a short space of time. Yeah. And I said, What have you what did you do? She said, I didn't eat. And I said, Oh no, well, that's not good, is it? So we basically we went through this whole conversation around how that's not good. Yeah, and then she uh I said, Okay, right, so do you do any exercise currently? Because we need you to eat. What we can also work on is doing a bit of exercise. And she said, Yeah, yeah, I do this workout video, this woman called Pamela. So she showed me, and I said, Okay, show me Pamela. So she got showed me this video, and it's this what it's basically this woman doing star jumps and jumping around for 10 minutes in her living room. And I said, Listen, I said, Do you like doing this workout? She said, Not really. And I said, Oh gosh, well, why'd you do it? And she said, Well, you know, I do it 10 minutes every morning. And I said, Well, do you know what it's not bad? But I said, it in order to help you for your goals, Pamela 10 minutes is not helping. So then we were writing down body weight strength workouts. So, does Pamela do a bodyweight strength work, like planks and squats and anyway? I just thought, God, every you know, we I live in such a bubble of everyone gets it. And obviously, we, you know, both of us, this is our the majority of our careers, we get it, and that's why we're in the job that we are. But some every now and again I get faced with someone saying, pointing at their stomach, saying, How do I lose this? I've lost five kilos in 15 days, what do I do? And you think, right then.

SPEAKER_02 35:45

Yeah, it's funny poor like doctors and nurses and vets feel when they're like out and about. I've got this hero infection, but it's the same with me. It's like I I I get it a lot of you kind of family barbecues or whatever. They're like, Sarah, can I just borrow you for a second? It's like, oh well, here we go. It's basically can I have a summary of how to live a healthy lifestyle in three simple steps, please? But yeah, yeah, yeah. And and and involves zero behavioural or lifestyle change. Literally, and it's yeah, it's classic. Like I'm going home this week and I know it'll be like, oh, like, and then my dad will make a comment about how like sh mossy my neck is, how'd you do that? And it's like, well, well, actually, I strength train three or four times a week, dad. Like, that's how I build muscle mass. But funnily enough, 10 plus years. Literally, funnily enough, you have to build that as a habit. But yeah, yeah, it's uh it's sad, isn't it? And I'm so I'm actually really grateful that I've been able to be selective enough with what I consume on social media, and also just the people that I spend time with and train with and socialise with, like that conversation around shredding and bikini bodies isn't really in my day-to-day. I feel very lucky that that's not something that I'm around anymore, but it's still very much there as we've just seen from those news headlines alone. So, yeah, my I mean, my advice as a professional would be ignore those headlines, seek help and no, but just try, and even it, I mean, I think you I think on Instagram you can I've seen a couple of things I've had to actually um, you know, it's like, does this interest you? And I'm like, not interested, remove. And I just try and pull it out of my algorithm as much as possible because as much as I'm very lucky, I'm in a good headspace now. I know that potentially on a bad day, even me who is someone who this is literally my job, if I saw something that I was like, oh, that's quite interesting. I I know that I could even look into that space as well. And it's just it's not good for anyone's nog-ins. No one needs to be reading stuff that it's just not correct either, it's just factually not correct. You cannot do what these headlines say that you can do, nor would it be a healthy way of doing it. So, yeah, as a professional, I'd say let's let's shift it to more of a sustainable lifestyle shift. Let's try and think about this as habitual changes in our lifestyle, not trying to get ready in four weeks for holiday, whatever that means to people. And it's reality, it's like you put a bikini on your body. I know we see everyone, put a bikini on your body, that's a that's a bikini body. Like it's literally that simple. You don't have to look a certain way, or uh obviously, I know people want to feel good in less clothing. Oh, it just breaks my heart. I just can't believe it's still even a conversation to be honest with you. I remember do you remember like the special K diet? Like I can remember that avvert in my head so clearly, and that that yeah, that will live rent-free in my head forever, I think. That tiny red bikini in the tape measure.

SPEAKER_00 38:23

Like, oh that reminds me of um there was this thing that you could buy off, I don't know, TK Max or something, or some sort of dog shit male order. You could order like this sit-up machine that's like it was almost like it belonged in a hamster cage, and there was like a little thing for your elbows, and it just sort of rocked you back and forth. It was like, yeah, you sort of did sit-ups in it, and I just thought, what the fuck? Why people like yeah, I just I I that is really one of my wishes in life is that people wouldn't associate doing sit-ups with with uh with being long and lean, which everyone apparently wants. But I just yeah, I think we're all I think we're all human, and I think if if you're having these thoughts around your body and your body confidence, wearing less clothes as we approach, you know, at a season, I'll you know, that's normal. Yes. I'm thinking about it, I think about it, but I definitely think about it significantly less than I used to, and I guess I I feel like I am lucky that my body is pretty consistent. I don't have really any ups and downs of any significance. Yeah, I definitely know through my cycle how I see myself is very different, but we know hormonally there's there is an impact there. Currently, I'm day 26 of my cycle, and I feel like a large seal. Um, and unfortunately, I have to sort of say it, I feel this way, and then I sort of have to say to myself, Well, you know why, totally and in five days' time you'll feel completely differently, and nothing will have changed at all. Yeah. So just yeah, I just think we just gotta make every day, just try and make our best decisions, you know. And um, yeah, I like the noise, the summer body noise is gonna be loud because it's what sells. Listen, we're in the era where even I am, you know, watching what happens to Katie Price's husband. We all like reading crap and and getting triggered by all this absolute rubbish. Um, and sometimes it is difficult to dissect what's, you know, what's good advice, what isn't good advice, and all of our conditioning and and bias in life. You know, self-confidence um doesn't come from a box of special K.

SPEAKER_02 40:40

No, agreed, agreed. But I guess on the flip of that, I want to talk about this idea of kind of one rep max testing, which I was very um pleased to be doing yesterday with my coaching job. We we kind of at BART the the uh gym that I work at, we do we work on a 12-week training block cycle. So people, if they want to, again, there's there's never any pressure, which I love here, and it's so widely publicised. Like, if this is what you want to do, great. If you don't, that's absolutely fine. But we they work in kind of like a 12-week cycle where what one rep max will be tested. So you're kind of what is your absolute, I guess, representation of your strength that day in that movement, for example, at a deadlift or squat. They'll then train around that as their main compound for the 12 weeks, and then they'll retest it on the end of the 12 weeks to see how much they've progressed through that block. I was party to, I think I joined Barch halfway through this block, actually. So I didn't see everyone's kind of initial testing, but I was very lucky to see what they were doing at the end of the block. And yeah, it was just really lovely. And I it made me think because I haven't actually ever tested my OneRet Max on anything, I don't think. Um, and it got me thinking like actually, what what are the benefits to this and what are the costs to this? And do I think it has a place in everyday training?

SPEAKER_00 41:54

Um, and it actually do you want to answer that now? Do you, yes or no? Do I do I think it's do I think it's worthwhile? In everyday training, do you think it is worthwhile testing a 1RM? Yes or no?

SPEAKER_02 42:07

Do you know what? No, not in a not as an individual. Would I test on my own training for myself? No. But in that setting, it made perfect sense to me. In a class environment when you've got coaches watching you, people to spot you, and it was then used to help structure their their sessions for those 12 weeks, absolutely. And it was nice because actually a few of them did do their one rep maxes, but sometimes we just tested a three-rate max. Like we just worked out what they felt comfortable doing. Because for me, being honest, would I feel comfortable testing a one rep max push press? No, personally, I wouldn't. My pressing strength for me is my weakest, and it's something that I've got a bit of a mental block on. But can I see the value in testing to one rep max to then work out percentages to then use in programming? 100%. Is it for everyone? No. And it was actually, I love the fact that it's it's really delivered really transparently at Bartsch. I'm sure at other gyms they do a very similar thing. But yeah, I think some people absolutely bloody love it as well. Like some people work so well with data, they love knowing. Okay, I'm working at six reps this week on this block, what percentage am I using of this? Some people really love getting into like the nitty-gritty detail of that and having stats to work by. Do I use it a hell of a lot with one-to-one clients? Not really. Um, I'm very much a turn up on the day and let's see how we're feeling kind of coach. But a hundred percent if someone wants to train for a one rep max and that's what their focus is, I get it as well. I think I can see both sides to it totally.

SPEAKER_00 43:35

Yeah, I I I don't I I don't think um it's useful to train to a one rep max for the majority of of people, unless unless you are competing. And I think at this at the start of my career, I definitely liked using percentages, protocols, sort of five three, one structures, and I Definitely witness like you like you say, I've witnessed that really being a positive structure and motivation for a lot of people. Um, but like like we always say, you you you don't it's it's not about having this structure and that it should positively apply to all people. I have witnessed over my years the thought of a testing week would make some people not come to the gym at all that week because they just don't like it, it doesn't turn them on at all. Um, obvious for obvious reasons that week is an arbitrary week and everyone's at different points of their cycle. People it's hot, people aren't sleeping very well, loads of people will turn up and you know, I really you know, I feel really strongly about this, and maybe they don't get what they want. I also think from a percentages perspective, I'm such I I used to be big on percentages. I think that's because I started in more of a CrossFit way of training, which is very much on that. You you go through cycles and different rep ranges and percentages of XYZ, and you could say you could apply that to some type types of Olympic weightlifting, but I just for me, I don't think that teaches the most important thing, which is auto-reg self-auto-regulation.

SPEAKER_02 45:17

No, I think.

SPEAKER_00 45:18

Or how does this feel?

SPEAKER_02 45:20

Totally, totally.

SPEAKER_00 45:21

Yeah, because you know, if it's like do this percentage, okay, you could be undercooking it, you could be way overcooking it. Uh yeah, of obviously. So yeah, I I think it's um sort of testing. I I do think you should have a an idea of where you're at because obviously the theory of any progress and progressive overload, you do need to have a bit of a view. But I just think you know, effort is effort and feel and self-understanding where you're at week to week, session to session, lift to lift is um is is definitely the the the most important. But my god, it's fun when you get when you get it right and you're in the team, and you know, like when when I was weightlifting, you'd have like a big Friday send, and everyone's just fuck the program, we're just gonna max out today and perfect.

SPEAKER_02 46:09

Yeah, no, I hear I and I so hear what you're saying as well. I think for as I said, for me, do I train to that? No, but yeah, I could see it really like lit some people up and some people like, do you know what? Don't fancy it today. And then even I had some people testing yesterday, um, and they were really fatigued. I said, Look, have you tested other movements this week? Yes. I'm like, well, there you go. Your your CNS and your body's a bit fried. Like it's not surprising that if you're testing multiple big movements, and there is the option to test over a number of weeks at Bart as well, which is a really good idea. But I said, Look, you're just tired, it's all right, don't stress it. Like you've given it a go. It wasn't what you expected, it wasn't what you hoped, but like let's move on. And I and I obviously I hear what you're saying in terms of how that the idea of maybe a testing week could be really off-putting for people and people might not show up. I I can so see how I could maybe wake up one day and be like, nah, you're right, I didn't sleep well, I'm not doing this today. But like it's nice that it's presented as a testing week if you want, but if you don't, and I think that's the key, isn't it?

SPEAKER_00 47:07

It's it's basically it's it's adapting to to either because because also from a commercial perspective, you can then say this is the progress that all of our members have made. And if anyone's in ever ever in any doubt that that gym it doesn't structure you to make progress, well, look at this testing week.

SPEAKER_02 47:26

Yeah, yeah, exactly. And I do know what I was I was I was I was expecting everyone to be like, yeah, I'm testing this week, but everyone was very measured, they're all super aware of their own bodies. It was like, well, no, I've not slept very well and I thought it's really hot, or um, I don't fancy it. And I was like, Great, that's cool. Cool beans with me, like it doesn't stress me. And I I all the coaches are really similar there, so it's not it's not a pushy thing, but it did make me think actually, like, I've never done it, and I can't say I can ever see myself doing it. I like training with intention and intensity, but like me and Laura me and Laura trained together on Wednesday, and I think we were both a little bit fried and she said, Do you want some more weight? No, we'll leave it there today. So I'm very I'm very much uh see how we're feeling on the day thing, but um yeah, it did get me thinking, and I I think I yeah, I can see the merits and I can see the losses, and I think as with everything that we always say, um it's so dependent on you and how you're feeling that day. But yeah, it did get me thinking in terms of how differently obviously we all operate as coaches as well, and I'm sure there's some coaches who'd swear by percentages, especially kind of in the online space where maybe they haven't got that access to seeing someone in person all the time. They'd be like, Okay, what's this percentage? But I think being able to check in and say, have you slept well? Are you been to the toilet? Are you feeling good? Are you eating well, where you're at in your cycle, what's going on in your life, is a far better metric in balance for me. But yeah, I can see, I can see the vibe, and I it's it's fun. Like we had the music blaring yesterday, we had people going for it. It's it's a real vibe, but if it's not for you, I can so see why it isn't for people as well. So yeah.

SPEAKER_00 48:54

Bit of fun. I think this the skill of the coach is to not make is to hype the people up that you recognise and acknowledge are want to do this, and to not alienate those that don't. And it is that is the adapt adaptability and the emotional intelligence that you need as a coach to say this is testing week, this does not mean you have to test. Exactly. I don't I if I if I was asked to do my one RM today, I wouldn't be into it. That's cool if you're not either. Exactly. I think, yeah, it's it's it's how you frame it. But yeah, I think um, yes, we're we're if you're not you know assessing, you are just guessing, but also it's not that deep, and sometimes just shoving something above your head a few times, with one time, three times, five times, eight times, don't care. But I I do like I do like between a three to six rep range. You do, you do. I just I just think that's nice because you're not pushing to anywhere near failure, it's intense, and you're not there for ten years. I I like it, I like a three to six rep range, but anyway. Uh lap pull yeah, lap pull down, a good six, a few sets of six is nice. Yeah, yeah, it is. But anyway, uh my yeah, my thumb just about uh held on, held on for that. So as we draw this week's um uh podcast to a close, because Sarah's off to view five million houses and then travel the world. We're gonna come we're gonna close, and I'm gonna start with my pit of the week. I've mentioned it slightly, but it is uh men with access to the internet is my pit of the week. And this is in reference to this bloke, Lee Andrews, that is Katie Price's husband. Now, I have seen today, it has come to my attention. Now, this is a load of old crap, by the way, and I'm annoyed with myself that I'm even giving it my breath. But what I would like to tell you about it is that he has this week, so he's obviously he was held at gunpoint on a black site, apparently. Everyone else sees he's been to Turkey for a hair transplant. We've all seen it. Okay? We all we've got eyes, Leandrews. So he's been to Turkey for a hair transplant. He also uses this fucking awful filter. I know! I know what you're doing anyway. He uses his filter. So apparently, today or yesterday, he started on his Instagram doing all these stories, wishing people a happy birthday, right? He's done about 10 stories. If you haven't seen this yet, have you? I'm telling you this. This is fucking mental. He's wish he's there with his hair transplant. Hey guys, oh, I just wanted to wish Leanne a happy birthday. She's 28 today at Leanne 365. Next one. Hey Sandra, hey Sandra, just wishing you uh a happy birthday. I don't know why I've got his accent, he's northern. So he's done about 10 stories tagging these random people, and then he's come on and he's apparently gone all these people asking me to wish them a happy birthday now. He thinks he's a bit of, you know, he's God's gift now. All these people. So what you can do is you can click this link here to this fucking app, Paywall app, and you can buy for whatever it is, five quid. You can pay for me to wish you a happy birthday on the story. Now, this isn't even the funniest part. The funniest part is someone was interested and they saw, say, hey Leanne, happy birthday. They've saw the tag, Lianne 365. They've messaged Leanne and gone, hey, I've seen that Lee's just wish you happy birthday. How do I get him to do that for me? And they've replied, going, I honestly don't understand what's going on. It's not my birthday, and he's just randomly tagged me. So he's, I believe, is making up people asking him to wish them happy birthday to then ask them to go on this app to get them to pay for Lee Andrews to do a happy birthday. So therefore, not all men should be allowed access to the internet. Agreed. Because this is crazy tease. That's crazy tease. What the hell? I might start doing it myself. I have to do it. It's just wish just tag random people. Hey, it's Laura Biceps from fitness uh from the podcast. Just wishing you happy birthday. What is going on?

SPEAKER_02 53:19

You can't beat my pit. No, I can't. I'm just gonna say it's really boring, but I've not had a good sleep week. And do you know what I blame it on? Myself and Love Island. I said I wouldn't do it this year, but I am hooked. And 9 till 10 pm, it's too late. Yeah. I'm an early morning. No, 10. Well, like 10.10, 10.15, really random. And it I've just not slept well this week. It's my fault. It's hot. I'm actually excited. Went up to my parents, and it's 21 degrees up there. The change in temperature from going south to north.

SPEAKER_00 53:49

Oh, that's quite nice. Yeah, I was on a call this morning with a few people up north and they said it was a balmie 22. Oh, must be nice.

SPEAKER_02 53:57

Yeah, I'll let you know from up there. So, yeah, not a good sleep week, but on the flip side of that, my peak, I'm actually really excited to go and see. I've not seen my parents for like three months, two months, which is not lovely. So I'm really excited to go and see them. Have a restful weekend. Gonna go for a swim at the local leisure centre. And just chill, I think. So no, I'm really buzzing. This week's been full on, but it it'll be worth it. It'll be worth it. And I'm in a great mood. But yeah, that will be my the cat wants it. He's ready to go. The cat is coming on me with coming on me. No, he's not, but coming on.

SPEAKER_00 54:30

Oh my god. Oh no. We've said we've said about that too much today.

SPEAKER_02 54:36

He's coming with me on the train, so that'll be an exciting opportunity for him. So he's just Diego's magic mic of cats.

SPEAKER_00 54:44

He really is. It wouldn't um it wouldn't surprise me.

SPEAKER_02 54:48

Peak of the week, madam.

SPEAKER_00 54:50

Yeah, just my tomorrow, it's gonna be tomorrow. Um I'm gonna give this everything I've got. Um so uh hopefully in the next podcast I'll be able to share uh some sort of um post post-race uh debrief. But yeah, tomorrow is my first and last. Um remind me of that. First and last um ultra trail marathon. I'm even just saying marathon, how am I here again? Um I am one out of ten prepared, however, I am a stubborn mule, and however I can continue forwards uh at whatever pace that is, uh I shall continue to do so. And I've got a great little race team with me. So just it just the heat, the heat's gonna be tough.

SPEAKER_01 55:31

It will do it.

SPEAKER_00 55:32

It's gonna be really tough. Um so let's see. But that that will be that will be that will be my peak. Um and yeah, I I I wish everyone uh a wonderful week. It I believe it will still be hot by the time this pod comes out. So yeah, look after yourselves, gang. Be be kind to yourself as always. Fuck a summer body. Do what you want, eat what you want, have fun, be nice to yourself, and we'll we'll see you again next week. Absolutely will. See you next week. Bye.