Latest / The MindSets Podcast / PCOS and Performance | MindSets Podcast | Episode 69

Transcript

PCOS and Performance | MindSets Podcast | Episode 69 · The MindSets Podcast

0:05
Welcome back to another episode of The Mindset Podcast.
0:09
Today I'm joined by, well, Charles looks a little bit
0:13
different today. I think it's fair to say that in
0:17
actual fact, we've replaced Charles for the day.
0:19
He's not gone permanently, but we have the pleasure of being
0:22
joined today by Millie. Millie, how are you?
0:25
I'm good, thank you. How are you?
0:26
I'm well, yeah, I'm. I'm fine, Thanks.
0:28
Thank you very much for being here.
0:29
Do you want to give a bit of an introduction to yourself so that
0:33
the listeners aren't so in despair about the fact that
0:37
Charles isn't here? So my name is Millie, I am 28
0:42
years old and I am a strength and conditioning coach
0:46
specializing in female health and getting females into their
0:50
strength training and lifting essentially.
0:53
Cool. So technically speaking, for
0:54
those of you that have been here from the start, you'll recognize
0:57
the guest episodes that we used to do.
0:59
This isn't really going to be quite the same because we've
1:02
obviously got the new format that we do with Charles where we
1:04
bring in a lot of things in games and that sort of thing.
1:07
And Millie's actually, and don't take too much credit away from
1:11
this, Millie's somewhat quite funny.
1:13
So we're going to stick to the original thing because we can
1:15
bring in the elements of the guest episode.
1:17
So hopefully you guys that were expecting games laughter, we'll
1:21
still have that. But we'll also get a bit of
1:22
insight from a side of training that I definitely don't know too
1:28
much about because it's something that I think I'll ever
1:30
have to deal with on a personal level.
1:32
I'd be. I'd never have.
1:33
You will never have to deal with it.
1:35
Good to know. There we go.
1:37
So the topic or the main topic of today is talking about PCOS,
1:44
which is go on think polycystic, yes, ovarian syndrome.
1:51
Exactly nail correct. Well done.
1:53
OK, amazing. So this is something that you
1:55
know quite a lot about, but there's a reason for that.
1:58
Do you want to go into that? So yeah, I, well, it's a roughly
2:03
about four years ago, I was experiencing symptoms of PTOS,
2:07
but I wasn't actually strictly diagnosed until probably about a
2:11
year ago. Because the diagnosis, there's
2:14
like so many insurance and outs of it, but it takes a very long
2:18
time to actually get a diagnosis.
2:20
And there's so many different things that will, there's lots
2:24
of different avenues and different things that you have
2:26
to experience in order to get a proper diagnosis of PCOS.
2:31
So yeah, it's something that I've been living with for four
2:34
years and having to adapt my life, my training, basically
2:39
everything about my life too, essentially.
2:42
One of the things that I wanted to go through, I've obviously I
2:44
like to be the idiot in the room and I never like to pretend I
2:46
know anything, but I like to go and do a bit of reading into
2:50
certain things so I don't actually necessarily sound like
2:52
the idiot in the room because I'm obviously putting this out
2:54
on the Internet. I don't want to expose myself.
2:55
That would be embarrassing. It would be embarrassing.
2:57
PCRS is actually something that is, I don't know if it's
3:00
becoming more commonly diagnosed or people are just becoming
3:03
slightly more aware of it, or maybe I'm seeing that more
3:05
online. Do you think it's something that
3:09
is quite commonly misunderstood and therefore not diagnosed, in
3:13
that people aren't necessarily going and looking for a
3:15
diagnosis, they just don't really know what's going on?
3:18
Yeah, I mean, like before I got diagnosed, I was like quite
3:21
confused as to like what was going on with my body.
3:24
But I think there's an issue now that we're with people, it's
3:29
great that more people are talking about it.
3:32
I love that. But there's also now you're
3:34
going down this path where people are diagnosing themselves
3:37
with it and it actually might just be something else that's
3:40
completely different, like a completely different hormonal
3:43
imbalance, because that's essentially what PTOS is.
3:45
It's not strictly that you have like cysts on your ovaries.
3:49
It is a hormonal imbalance. So I mean, it's as I said, it's
3:54
great that more people are talking about it 'cause when I
3:56
was diagnosed and I heard PCOS, like flying around, like no one
4:00
really knew about it and I didn't know where to go to get
4:03
help and all that kind of stuff. So yeah, there's definitely like
4:08
a chance of like misdiagnosis and people just assuming that
4:12
that's that what they might actually have, but they might
4:14
actually have something else, you know?
4:15
One of the tough things, especially with like the over
4:18
usage of AI now is that it's it's even easier.
4:21
I mean it was easy before with Google to just type in your
4:23
symptoms and figure out you've got like 2 days to live.
4:26
But now with CHA GBT and things like that, you can really go
4:30
down a rabbit hole because it, I mean, they're really good at
4:33
supporting you in your belief. And although which can be some
4:36
of the issue, like it can present one of the possible
4:39
symptoms not necessarily displayed to you that it is a
4:42
very rare symptom. You might go actually, I do get
4:45
that, yeah. And then you confirm it's
4:47
registry of the fact that it's a symptom.
4:49
And all of a sudden now you've got PCOS and you've got ADHD and
4:52
you've got all sorts going on. At the time, and actually one of
4:55
the craziest things was when I first spoke to a doctor about it
4:57
and my symptoms, one of the questions she asked me was so
5:00
like, do you have any idea what it could possibly be like?
5:03
Have you done some research? And I was like, well, I've rung
5:07
you for you to tell me like. You're doing your homework.
5:10
That, yeah, that's your job. Like that's why I'm ringing you.
5:13
So it's a bit mad because it's like they presume as well that
5:15
you should be also doing the research behind it.
5:18
But like, that's their job. No, Yeah, it was a bit of an odd
5:21
one, but yeah. One of the other things that I
5:23
think is really interesting and one of the reasons I I like the
5:26
idea of bringing you on to talk about this is as an athlete
5:30
slash coach, you have experienced very different forms
5:33
of training. Like I don't have to swipe too
5:36
far. And this this might be saying a
5:37
lot about the way that you like to think about your training to
5:40
go back to you being mainly just strength focused and like
5:45
ripping weight off the floor to being a hybrid girlie, but also
5:50
then going through like the phase of like, I just want to
5:52
train like a savage athlete. That's where.
5:54
We're at you've done lots of different things, which means
5:56
that you have a very good perspective on the different
5:58
ways that something like PCOS or just generally training as a
6:01
woman needs to be considered. I've had it previously.
6:06
Again, some of the O GS of the podcast will remember this.
6:08
We have Vicky pretty early on Vicky Hill.
6:11
Come on and do a bit of an explanation about training
6:14
around like a menstrual cycle and how important that is.
6:17
One of the interesting things we'll come back to is the
6:19
impacts of PCOS on something like that.
6:22
But one of the topics that I wanted to go through is about
6:26
insulin resistance. Yeah.
6:28
Fun. So do you want to take the leave
6:30
from that? Yeah, OK.
6:33
So, yeah, insulin resistance. So I sort of discovered that
6:36
that's possibly something I was experiencing because all of a
6:40
sudden I was like putting on weight out of nowhere.
6:42
Like I hadn't changed my diet, I hadn't changed my exercise like
6:45
nothing. And you know, that's obviously
6:48
linked to gaining weight. And this is one of the reasons,
6:53
again, I'm already, I'm already a strength training girlie.
6:56
But this just like reaffirms my love for it that if you
7:00
implement strength training into your daily routine, like two or
7:04
three times a week, that's all it needs to be.
7:07
That it can massively improve your insulin resistance and
7:10
therefore help things like your weight gain and stuff like that,
7:13
which comes hand in hand with being diagnosed with PTOS or
7:17
just like any other hormonal imbalance that people have.
7:23
And the incidence resistance thing for me was like one of the
7:26
biggest things that made me feel like that really impacted me as
7:32
a person. I think as well like being an
7:34
athlete and being a coach and stuff like you pride yourself on
7:37
how well you look after your body and all of a sudden you're
7:39
like, it's like you're out of control and you don't know how
7:44
to manage your body, how to manage your weight, all that
7:47
kind of stuff. But strength training is proven
7:50
to help that. So it's one of the things that I
7:53
would massively promote to anyone that is struggling with
7:55
their insulin resistance 100%. Because one of the one of the
7:58
other things as well, strength training, especially if we look
8:00
at like the hybrid style of yeah, that a lot of people are
8:03
doing now, strength training is a key part of that.
8:06
Sometimes it's still overlooked when people are trying to
8:07
develop their running or their aerobic capacity a bit more.
8:10
But one of the really difficult things about hybrid training or
8:12
even doing more aerobic training is also your fuelling strategy
8:15
for that. And that's something that you
8:16
have to take into account massively if you've got insulin
8:18
resistance. So yeah, being able to regulate
8:21
strength training also then regulates your insulin
8:24
tolerance. And so that's, that's a key part
8:27
of it. So that's one of the the first
8:29
thing I wanted to mention. The next thing is an elevation
8:32
in testosterone. It's quite common.
8:34
Yeah, that's really fun. Yeah, we love that part.
8:37
In like in like it's is well, from my understanding and you
8:42
can confirm this and the way you said it, I think you're gonna
8:43
confirm it it it has its positives, but it's like
8:46
basically a double edged sword. Oh yeah, 100%.
8:48
That's exactly how you describe it.
8:50
Because like, you know, you've got all the fun stuff like
8:54
excess like hair growth and like bad skin, like acne, stuff like
8:59
that, which as a woman is just like, well, it's not great,
9:04
doesn't make you feel great. But as we all know, like an
9:08
increase in testosterone does, you know, like I, I am super
9:14
strong, which we love, but I've lost my train of thought.
9:22
Well, I mean the the direct benefit that I mean you see in
9:26
men being quite consistent, especially when they hop on gear
9:29
is testosterone is great for building muscle.
9:33
Yeah, exactly. It's huge and it it helps your
9:35
recovery. It's a really, really important
9:37
hormone that I don't think people register enough that
9:39
women and men both rely on. It's just men have a more
9:42
predominant reliance on testosterone.
9:45
But yeah, if you have a higher level of testosterone naturally
9:48
from having PCOS, then you're going to have the benefit of
9:50
being able to throw more muscle. But like you said, you might
9:53
start growing some hair in places you wouldn't normally
9:55
consider or or think about growing hair as a woman.
9:58
It's like, I think I'd probably rather be weaker than like grow
10:01
a mustache. Yeah, Yeah, yeah, yeah.
10:03
Which kind of that is fair because the the other thing as
10:07
well which I made a note of which is key.
10:09
One of the the best things, as I said, about testosterone is like
10:12
in your recovery preparedness to go again for people with PCOS.
10:20
There is supposedly and again from my research, an increase in
10:25
training volume, possibly overtraining.
10:27
Yeah, because your body is telling you hormonally that
10:30
you're good to go again, but potentially your recovery might
10:33
not have matched up to that. So you can then be at higher
10:36
risk of injury as a result. Yeah, 100%.
10:38
But see the other flip side is, and not everyone who's has PCOS
10:43
experiences different symptoms. One of the big symptoms that I
10:47
experienced on like a day-to-day basis and still do now is just
10:52
like general lack of energy and tiredness.
10:56
So automatically my training for a good like 3 years has felt
11:01
kind of below the level that I'd like to perform at.
11:04
So I think whether or not my testosterone levels are higher,
11:09
my, a, my motivation, but B, just like my energy whilst I'm
11:13
training is super, super low. So I don't feel like going to
11:17
the gym. I don't feel like I can wake up
11:18
from like a nine hour sleep and feel like I haven't slept a
11:21
wink. Which is like, it's a really
11:24
bizarre like feeling and it's a weird thing to go through.
11:28
So yeah, you feel stronger, but also you feel like you couldn't
11:30
lift anything because like you just you do feel like you've got
11:33
just nothing to give, which is pretty sure.
11:37
Can I swear on the spot? Yeah, yeah, yeah.
11:38
It's appreciate it. Yeah, it's appreciate it.
11:40
One of the, the, the things actually that I find interesting
11:43
from like a male perspective at the moment.
11:45
And again, I, I'm, I don't think this is my algorithm because I
11:48
see, I hear heard a lot of people talking about it and a
11:50
lot of people doing it is there's a lot of testosterone
11:54
balancing is what they're calling themselves brands that
11:57
are coming through giving you subscriptions to testosterone.
11:59
It's basically TRT or testosterone replacement
12:01
therapy. It's becoming more of the norm
12:04
as the understanding of your production as a guy of
12:06
testosterone does naturally fall off as you get older.
12:09
And the thing that I really struggle with is the whole
12:12
marketing strategy of it is you're not feeling like you're
12:15
you're working out well enough. Are you finding your sex drives
12:18
going down? Like, all of these things, which
12:20
could be for any number of reasons, including like, you
12:22
just had a bad night's sleep, which can affect your
12:25
testosterone, but it can just generally demotivate you.
12:29
It's kind of this whole marketing thing.
12:31
And now Testosterone's almost becoming a bit of a buzzword in
12:34
a negative sense, even in the most natural form.
12:37
Which, yeah, then tie it into this is another scary word,
12:41
almost. From a.
12:42
Roman side of things being like, Oh my gosh, I've got more
12:44
testosterone. Yeah, it's terrifying.
12:46
Like, women already hate the thought of like, becoming bigger
12:49
or like bulky or whatever because, like, so as soon as you
12:54
told them that they've got more testosterone, they'll be like,
12:56
they're like, oh, shit, I'm turning into a man like, which
12:59
is extremely dramatic, but that would be their first thought.
13:02
Yeah. It was.
13:02
It was one of my first thoughts. I was like, oh, crap.
13:06
I want to be like feminine. Like, I don't want testosterone.
13:10
Like no, yeah. Well, the next thing that I've
13:13
made note of is like information, yeah, as well, like
13:18
you can't. There's systemic information,
13:20
but then also impacts on cortisol levels.
13:22
Yeah. As a result of that, was your
13:24
experience or? Understanding that.
13:26
So basically, I think there's a bit of a also a misunderstanding
13:29
between like cortisol and PCOS. So I think a lot of girls and
13:33
it's the route that I went down because classic, I watched lots
13:35
of TikTok videos and I was influenced by that and I was
13:39
like, oh, because I've got PCOS, because it's inflammatory, it
13:42
means that I have high cortisol levels.
13:44
And that's actually not necessarily the case.
13:47
I actually then went and had a load of blood tests done and my
13:51
cold cell levels actually came back as absolutely fine.
13:54
But in that period of time, what it meant is I was then like, OK,
13:58
that means that I have to slow everything down.
14:00
Like I can't be stressed. I can't do high intensity Intel
14:03
training. And as like someone who lives a
14:06
very busy life and I love high intensity Intel training, I
14:11
tried to like completely switch my life over and I did end up
14:14
being like quite unhappy because of it.
14:16
And then so I went for these blood tests, found out that my
14:18
cortisol levels were actually fine.
14:19
And the doctor I spoke to was like, no, like if anything, your
14:22
high intensity training is going to help to actually like allow
14:27
you to lose weight, you know, so it might actually help some of
14:30
your symptoms that you're having with your PCOS.
14:33
So I was like, great, I've wasted, it was like 6 months of
14:35
my life feeling like I was actually doing something like
14:38
the opposite of what I should be doing.
14:40
So that's one big thing I would say as well as there is when I
14:43
was diagnosed, I felt like there wasn't a lot out there.
14:45
And now if anything, I feel like there's, I don't want to say too
14:48
much, but there's a lot of people like putting their
14:51
opinions like in the bowl saying like, oh, this is my experience,
14:54
blah, blah, blah. And that's great that people are
14:56
sharing their experiences. But just because it was one way
14:58
with one person doesn't mean it's going to be the same with
15:01
every female. So it's definitely like, good to
15:04
like get your bloods done, like see a doctor and know what's
15:07
actually going on in your body specifically because, yeah, my
15:11
cortisol levels were fine. So I could have literally just
15:13
kind of carried on doing what I was doing instead of switching
15:16
it all up. So yeah, I think.
15:17
That's the thing as well, because you're, you're balancing
15:19
so many different things from like a hormone perspective or
15:22
recovery perspective, like everybody's body responds
15:26
differently, which you obviously then experience from a coaching
15:29
perspective where you can, you have to deal with different
15:31
clients in different ways. But like, this is a major thing.
15:34
Like sometimes we fall into the trap of like a diagnosis means
15:38
that I have, this is like what we were saying more towards the
15:41
beginning where like, it's quite easy to decide that you have all
15:44
of these things because actually you've seen you've got one or
15:45
two of them. Yeah, exactly.
15:47
But if you go too far, well, I would say that you probably went
15:50
too far down the route of you decided that you needed to
15:52
completely change your training, regardless of how it made you
15:55
feel, regardless of potentially what someone else would have
15:57
said. Like, it's quite easy to do that
15:59
because you think you're doing the best thing for you.
16:01
But in actual fact, you now feel like you wasted six months.
16:03
Yeah, 100%. And it's because I'm one of
16:06
those like all or nothing people.
16:07
Like if I think that's going to be the solution, I'm like,
16:09
right, well, let's do that. And I also felt like if I just
16:13
changed a little bit of this, what I should have done is like
16:15
just changed a little bit of my diet, maybe just done stuff that
16:19
was going to help me, like sleep a little bit better, done all
16:21
these little things first before making such a drastic change in
16:25
my life. But I tried to do every single
16:27
thing all at once. And that in itself is quite
16:31
stressful. Like I actually think I made
16:32
myself probably more stressed trying to change rather than
16:36
just kind of like sitting down, like compartmentalizing
16:39
everything and being like, right, what actually is in my
16:41
control but is still going to allow me to live a lifestyle
16:44
that I'm happy with and that I enjoy.
16:47
You know what I mean? Yeah, yeah, I think one of the
16:49
things kind of moving into normal training for women in
16:52
general. I, I mentioned before I did an
16:55
episode with Vicky Hill and learned a bit about sort of
16:59
programming around menstrual cycle.
17:03
I'm aware that obviously there's an impact as we already
17:05
discussed all the different hormones that are going on.
17:06
There can be an impact on like a regular menstrual cycle with
17:10
Cos. So that doesn't necessarily make
17:13
it any easier than it already was to plan around sort of the
17:17
programming side of things. Are there other things that you
17:19
would look at on a personal, I don't know if like you'd
17:23
consider sleep score, HIV more of an indicator and maybe how
17:27
you should program your training or would you try and rely as
17:30
much as possible on the menstrual cycle?
17:31
Or even I've seen people just be like, I completely ignore.
17:35
I don't account for it. Yeah, the, well, the difficult
17:38
thing with trying to train as someone who's got PCOS and
17:42
thinking it to your cycle is that like for instance, I
17:45
completely lost my period for a year and a half.
17:48
So I actually, I didn't know where I was in my cycle because
17:52
I didn't have one. So the whole of those like 18
17:56
months, everything just felt the same, which in a way is like,
18:01
it's also very deep because I'd spent years like syncing my
18:04
training to my cycle. I know that like at specific
18:06
phases I'm going to be feeling weaker and all this kind of
18:08
stuff. So to then not have that as an
18:11
indicator is it? It felt really weird, like I
18:15
couldn't dictate how I did my training based on my cycle
18:18
because I just didn't have anything to work with
18:20
essentially. And as a woman as well, that
18:23
just that again, just makes you feel quite lost.
18:28
Yeah. Because you've got you've got
18:30
used to your life as an athlete training with your cycle.
18:32
And then that's taken away. And it's like, OK, well, now
18:35
what I do like, how do I train? Like it is it's it's very weird
18:39
feeling. So yeah, that's what I'd say
18:41
with that. Yeah, I think one of the
18:43
interesting, there's sort of a bit of a breakdown which I'm
18:46
going to, I'm going to try and majorly oversimplify the
18:49
different types of training that you can do go on.
18:52
I want you to see what I want you to add the nuances
18:55
basically. But in terms of strength
18:57
training, one of the biggest benefits of strength training
19:00
for someone with PCOS, but in general anyway is regulating
19:04
your metabolism. Would you agree with that for
19:06
how or would you say there's nuances within that?
19:10
No I'd say in general that's exactly what strength training
19:13
does and it's the same with like anyone.
19:15
Even if a lady came to me without PCOS but was actually
19:18
just struggling with her weight maintenance.
19:20
Like that's why everyone would always push you to start
19:24
strength training as your first port of call because it does
19:28
help with your with increasing your metabolism and therefore
19:31
losing weight. So yeah.
19:34
Another one is a bit like we spoke about when it comes to we,
19:37
we mentioned the hybrid training side of things and understanding
19:39
you're fuelling with the insulin resistance, having a good
19:43
aerobic base level of training in your program enable sort of
19:50
engine and stabilization. I guess in touch of how your
19:52
body responds to it purely from the fact that rather than
19:55
constantly relying on your body to decide when you might eat
19:58
something and how to break it down, you're kind of forcing it
20:01
to kick start going with it. Yeah, yeah, yeah, 100%.
20:04
And also the thing with the fuelling as well, it's obviously
20:09
when you're trying to fuel your workouts.
20:12
One of the things that Doctor safe PCOS is really bad for you
20:16
to have is like carbs that have like a high GI and like sugar
20:22
and obviously yeah, sugar as well because it because because
20:28
of PTOS and it's like inflammatory effects.
20:34
So obviously, like I I went down a really I went down again, a
20:38
dark path of just going on like a no carb diet.
20:40
I was gonna say. Yeah, no carb is so like trendy
20:43
as. Well, yeah, exactly.
20:44
I was like, yeah, let's just do no carbs.
20:46
Like that's a really good solution for someone who is
20:49
already training with a lack of energy.
20:53
Let's just cut out all carbs, which was just not sensible.
20:57
That's all you want to be. You have carbs, but you just
21:01
have to be more selective about like what carbs you have.
21:04
Like very basic like swaps. Like instead of white potatoes,
21:07
you have sweet potatoes, stuff like that.
21:10
Like brown rice instead. Of white rice, why are you
21:12
better choice? Sweet potatoes taste way better.
21:15
Sweet potatoes. I don't quite know how they
21:17
exist because they are just like, why?
21:20
How are they allowed in that you know, everything else that
21:23
tastes good is bad for you. Like sweet just kind of sit in a
21:26
really Gray area where they kind of gone through the net somehow.
21:28
Yeah, you feel like they should be bad for.
21:30
You should be good. So when my doctor, my doctor
21:32
said to me just like, oh, you probably should just like
21:34
instead of having a jacket potato, have like a jacket sweet
21:36
potato. And I was like, shit.
21:38
If people, what a shame if people don't know about sweet
21:41
potato wedges from Nando's. By the way, if you're like,
21:44
especially going, we're going into the new year, people going
21:46
to waste drop calories maybe a little bit after a heavy
21:48
Christmas. Sweet potato Wedges from Nando's
21:50
is telling you. Yeah, really good, really good.
21:52
Going back on topic, yeah, controlling intensity based on
21:57
recovery needs and then also hormonal imbalance as well.
22:01
Yeah. I mean, I'm quite bad at, I'm
22:05
quite bad at doing that myself. Yeah.
22:08
I'm kind of a you go in all guns blazing kind of person.
22:14
So for reference, by the way, I met Millie through a gym that
22:17
Millie coaches at that I also did some work for.
22:20
So one of the common things is once Millie's done coaching a
22:24
class, you will just hear the flywheel of the skier nearly
22:30
trying to RIP itself out for about half an hour.
22:33
It's the best feeling, Yeah, yeah, yeah.
22:34
When you get like the the platform to just go like that.
22:37
Oh, I I'm very aware that that one of your main targets, most
22:40
people are looking at their pace or their stroke crave.
22:42
Millie's looking at how often can I get the backboard to slam
22:45
on the floor. So good.
22:46
There's no benefit. There's no better feeling.
22:50
But no, if I mean, if I was trying to, if I was coaching
22:53
someone who had PCOSI would probably just say to them, as I
22:57
said, do your two to three strength training sessions a
23:00
week and stick to 1 high intensity, 30 to 45 minutes,
23:06
possibly of like high intensity where your heart rate is at like
23:10
a very like elevated level for that 30 to 45 minutes.
23:15
But again, it's very much about like how how they react to that.
23:19
Like you can actually physically like feel like inflamed from the
23:24
stress that like high intensity infill training like puts on
23:27
your body. So I would just like say to
23:30
them, like, how does this actually make you feel on the
23:32
next like couple of days and whatever and see how they react
23:34
to it. But I would definitely recommend
23:37
just keep the intensity to once a week as like if you've just
23:41
been diagnosed just to see how you feel with it, because it
23:43
might just make your body feel better.
23:44
It might allow you to sleep better, all that kind of stuff.
23:48
So yeah. Out of interest and I I think
23:52
I've seen you post something about this on your story anyway,
23:53
but I know that people will find a topic like this quite personal
23:57
if they have it. Obviously you're doing a great
23:59
job being quite like open about it, which I think people that
24:02
are listening that might have it or want to know more about it
24:05
will massively appreciate. But it isn't a topic and I think
24:08
this is one of the things that's also quite difficult for coaches
24:10
in general. It isn't a topic to be shield
24:12
away from. If you have a coach and then
24:15
you've got a diagnosis while having the same coach or you're
24:17
looking for a coach generally, it should be something that you
24:20
should be able to talk about. Coaches should be taking into
24:22
account conditions that their clients have because especially
24:25
in the case of this, like the difference that it could have,
24:28
if you look at that six months where you tried to change your
24:30
training, you're probably still quite consistent with your
24:32
training. It just wasn't the sort of
24:33
training that would develop you as quickly as what you now do.
24:35
Yeah. And the other thing is as well,
24:37
if I'd have tried to stick to that, the likelihood is I would
24:40
have completely fallen out of love with training.
24:42
Like, and as a coach, I will have always come back to
24:46
training because, you know, it's where it's what I do on a
24:48
day-to-day basis. But if I maybe had a different
24:51
job and I might have never just gone back to training because I
24:54
would have been like, well, like, what's the point?
24:56
I don't enjoy it anymore. I can't do what I want to do.
24:59
I just won't train. But luckily I'm also quite
25:03
stubborn. So I do.
25:05
You think though, now you've got quite a good sort of
25:08
understanding of the topic and if you the way your own body
25:11
works now, do you think it's something that you will always
25:13
see that you like live with, or is it something that you think
25:15
you can master? It's definitely something that I
25:20
know a lot more about now in terms of like how I can like
25:26
perform my best with it. But I still continue to learn
25:31
and there's still like some things that I really, really
25:33
struggle with. So it's definitely like a long
25:37
journey. And I don't, I mean, I hope I
25:40
get to a stage where I feel like I'm doing everything right and I
25:43
really just don't feel like I'm there.
25:45
Yeah, asshole. I think because my life's been
25:47
here, there and everywhere as well now that I'm a little bit
25:50
more settled, like with where I am, my jobs, all that kind of
25:54
stuff, because there's like it's literally a whole lifestyle that
25:59
you really need to tailor around to make sure that your body is
26:02
feeling it's best. Like as we've covered, it's
26:05
nutrition, it's training, it's sleep, It's like how you live
26:07
your whole day. And I still also, I'm really
26:11
bad. I, I, I'm really guilty for
26:13
feeling guilty for doing something wrong that day.
26:17
Like if I've eaten like a white carb, if I've done something
26:20
like that, I'm like, oh shit, I'm such a bad PCOS girl because
26:23
like that's not good for me. And then I'll go around like the
26:26
whole day just feeling really guilty about it.
26:28
Or if I've had like a pastry, like a croissant is like for a,
26:32
for a PTOS girl, a croissant is like the devil.
26:35
And like if if someone said to me, like on a Sunday, I should
26:38
go get a coffee and a croissant and I had that croissant, I
26:40
would feel so guilty for the whole day.
26:42
So that's I need to like learn to not because a croissant is
26:45
not going to kill me. Like it's like it's a question.
26:48
It's fine. So I'm still learning about
26:51
stuff like that, but I'm definitely being more like
26:54
leaning it with myself and I'll just just like allowing myself
26:57
to chill out in other areas of my life, you know, rather than
27:00
trying to be like 100% on everything, trying to like work
27:04
all the time, be full on. I take like quiet moments to
27:07
myself, which I think allows me to be able to do the high
27:10
intensity stuff that I do like to do because I'm trying to
27:13
lower my stress in like other areas of my life.
27:16
So I'm kind of, I'm still learning how to balance things
27:18
out. But I think 1.
27:19
Of the things that's actually quite interesting because you
27:21
and I obviously away from the broadcast, like I said, we have
27:24
worked at the same gym for a while now so we have discussions
27:27
but we've also spoken a bit about training and you've
27:30
definitely brought in some new things to training based off
27:32
some conversations we've had. But I think one of the really
27:35
good things that I've noticed you have done and I think more
27:37
and more people could do, and I've made the change myself
27:40
about a year and a half ago as well, is when you've got a
27:43
really busy schedule, forcing a hard training session in doesn't
27:48
make any sense. Because the whole saying of like
27:51
eat the frog comes into play where it's like, get the shit
27:54
thing out of the way. Sometimes you can't.
27:57
So like sometimes you've got a really busy day that you have to
27:59
get up early for. You can't go and do the training
28:01
session beforehand. So you can't eat the frog, but
28:03
the frog's going to be there all day.
28:04
You've got to go and do this really hard session.
28:06
But then on Friday, for whatever reason, you've got a really easy
28:11
day and actually the hard training session would fit in
28:14
better then. Yeah.
28:15
And an easy bike or even a rest day would fit in better on this
28:18
particularly hard working day. Yeah.
28:20
And then people will be like, well, I need to hit my goals for
28:22
the week. It's like, cool.
28:24
Just as a reminder, time is a construct.
28:27
Yeah. Like, don't forget.
28:29
Yeah. This seven days is only
28:31
segmented by the fact that we give them names, which is quite
28:33
cute. Yeah.
28:34
But like, it doesn't really matter across a 14 day period if
28:36
you did it on a Tuesday versus a Friday, let alone across a year
28:41
long period. Like you wouldn't even remember.
28:44
Yeah, exactly. So.
28:45
Stop generally but also if you are having to consider other
28:48
conditions. Stop forcing training to be what
28:51
it needs to be and and review it.
28:53
I think spoke to Charles in the last episode a couple of
28:56
episodes ago and he was talking about how he has like a mental
28:59
and a physical score that he gives himself.
29:01
And then he adds the two up and that'll be his RPE for the day,
29:04
which is quite a nice way of approaching it for on a
29:06
simplistic level. Now, I think it would be unfair
29:09
to assume that he literally does that all the time.
29:10
Like sometimes he knows he's going to have a tough session.
29:12
He can't just turn it to an RPE 4 because both things feel
29:15
fucked. Sometimes you got to go and do
29:17
The Dirty work. But at the same time, there's an
29:19
understanding there and an experience there in terms of
29:22
like, there's no benefit to you making a session harder than it
29:25
needs to be. Oh, no, 100 and I.
29:27
Think we're all guilty of it at times and sometimes, as I said,
29:29
you've got to bite the bullet and you've got to do yeah, just.
29:31
Do. Yeah, but also you need to shut
29:33
out the social media noise of people pretending that they're
29:35
doing the hard sessions all the time.
29:37
Yeah, exactly when they're not. Yeah.
29:39
And just kind of react how your body reacts, because we've
29:42
already said everybody's body reacts differently to other
29:45
people. Yeah.
29:46
And I think that's such a big thing for females as well, kind
29:48
of going back to like training around your cycle, like because
29:53
females hormones day-to-day are completely different.
29:59
Like males have AI think it's a 24 hour, 24 hour cycle.
30:02
Oh, so you wake up so annoying. You wake up every single day
30:07
unless you're ill or have had a bad night's sleep, just like
30:10
feeling the same, which is lovely.
30:14
Whereas like I, I think it's really important to educate
30:17
females around their menstrual cycle because for instance, if
30:21
they're entering like their luteal phase, like they are
30:24
going to be feeling a bit shit. And you could just say to them,
30:26
look, if you have that hard session on like a Monday that
30:29
you need to do and you've just entered your luteal phase, give
30:32
it two or three days, you'll be feeling a little bit better.
30:35
You might still be feeling a bit iffy, but you'll be feeling a
30:36
bit better. It's actually fine to just push
30:38
that session back from the Monday and do it on the Thursday
30:42
or Friday. But you're right, I think if
30:43
people on don't really know that they can do that, they will just
30:48
put themselves into that hard session on the Monday anyway.
30:50
And really what you're just actually doing yourself more
30:52
harm than you are good because you're also probably not going
30:55
to perform And then like mentally or just like I'm a
30:58
failure. Like that was really bad when
31:00
you could have just waited a couple of days and done it a
31:02
little bit better and then felt actually proud of yourself for
31:05
having done it. You know a. 100% And we've kind
31:09
of mentioned there how like we can get jaded by, you know, what
31:13
you might see on social media, which I'm going to use as a
31:16
fantastic segue into the people's favorite segment of the
31:20
podcast. Now, again, for reference, I
31:22
mentioned that Millie has a bit of a sense of humour.
31:25
Millie has been a provider of some of the grind my gears in
31:28
previous episodes. So I'm making sure that, you
31:32
know, she gets involved in this part.
31:34
The segue that I'm going to use is that one of my biggest grind
31:37
my gears this week is that there is.
31:41
I mean, for a while now, people on social media have been asking
31:44
ChatGPT for an entire caption, slapping up a video of him doing
31:48
the most basic thing and then putting like, read this by.
31:51
It's like generic thing, read this.
31:54
The biggest thing at the moment is X has ruined fitness.
31:58
Here's why. Oh my God, I see so.
32:01
Many of that so much and and the worst one is like it's so
32:05
obviously ChatGPT, but like it's as an example, Hyrox.
32:10
This is why Hyrox has ruined fitness and it's like before
32:14
people would train for strength or for aerobic, and now Hyrox
32:17
has taken over. It's made it accessible for
32:19
everybody. And now coaches can't coach the
32:22
same way new coaches have jumped on the bandwagon.
32:25
It's, it's all kind of like, it's kind of true, but like it
32:29
hasn't ruined the fitness industry.
32:30
It's just. Another Ave.
32:32
Yeah, and also to say that ruining the fitness industry is
32:35
by bringing more people into the fitness industry is so fucked.
32:38
And then and then I saw another one.
32:40
That was why Harrox has ruined the fitness industry.
32:42
And it was this person basically sharing their experience of they
32:45
went and did the Birmingham Herald Trace.
32:47
They turned up and they made a comment about how like everyone
32:50
there is sculpted like Greek gods with their tops off.
32:52
And it's like so in your face about how like aesthetically
32:56
they look. And I'm like, do bodybuilding
32:58
exist? I was, yeah.
33:00
Exactly. If you, if you decided to sign
33:02
up to a bodybuilding experience as an unfit person, you'd have a
33:04
bad time. Yeah.
33:05
If you signed up for a high rocks race.
33:07
And you have to appreciate this is unfortunately some people's
33:10
lives. Yeah.
33:12
And like, they really make money.
33:13
Out there, Yeah, yeah. Like people are going to be
33:15
there that take it really serious.
33:17
Yeah. It's not necessarily anything
33:19
more than that. Yeah, exactly.
33:20
And sorry, they look good, Like they're just super fit humans.
33:24
I've probably just so. Many times on the broadcast, but
33:26
when I went for my first of a high Rocks, which is like April
33:30
last year, I did it with a previous guest, Jack.
33:33
We were both like quietly pretty confident in ourselves.
33:36
Well, your first ever high rocks was only last year.
33:38
It was April 2024, yeah. Oh wow.
33:42
Yeah, I know. I'm.
33:43
I'm still a noob, you know, elite fifteens on the cards.
33:45
Crazy. When I turned up, I was
33:48
thinking, I've done quite a few classes for quite a while.
33:51
I've got a good sports background.
33:54
I'm not slow. Yeah, so I rocked up and and I
33:58
walked in and I to be fair, not a dissimilar experience to what
34:02
this person was saying on Instagram.
34:03
I was in a room full of Greek gods running ridiculous paces in
34:07
circles. And then I now watch the videos
34:10
of me back. And to be fair, like our time,
34:12
we went some sub 70 in our first high rock, so it's actually not
34:16
bad. But when I watched the videos of
34:18
me moving and the way I was moving, now I'm like, Oh my God,
34:21
dude. Oh, it's beyond icky.
34:24
It's so leaky. So yeah.
34:28
Me out as well knowing that like people trained so hard for high
34:32
rocks I'm like at least do a few sessions it's very obvious when
34:35
no ones even touched like a ski Ugg before and you haven't even
34:39
tried to improve your technique like at least at least try a
34:42
little bit you know it's some bad we're.
34:43
Not going to be here and say that it's not OK for everybody
34:46
to try. Like you can rock up to do a
34:47
higher without training. It's just like you can't play
34:50
victim if it goes. Wrong.
34:51
Yeah, yeah, 100% yeah. That's my that's growing my
34:54
gear. I need to get that off my chest.
34:55
Let me pass the ball over to you.
34:57
OK, this is actually like it's like a fashion statement that's
35:01
been bugging me recently and it's I think it's new because
35:04
I've only just sort of seen it in the past few weeks
35:07
specifically for females. And now like females, you wear
35:10
anything to the gym. This is just more like I would
35:12
never. Actually, that's not true.
35:14
What? What?
35:15
You cannot wear those like toe toe shoes or barefoot shoes.
35:19
Yeah, no, that's. Not man or woman.
35:20
Not. Yeah, no, no, that.
35:21
Yeah, actually, I feel that. Yeah, all gloves.
35:24
I don't like gloves. Or is that controversial?
35:27
I think it's a controversial topic.
35:29
I agree. I think you should just be
35:31
stronger or use straps. I have.
35:35
I have however shredded my hands on a ski and at times wished for
35:38
gloves, but I still wouldn't go. That OK, we'll say gloves with
35:40
like strength training in the gym.
35:42
Yeah, you know, like if you, I think if you're in pure gym.
35:44
Generally, I'd say, I'd say you can't.
35:45
It's not that you can't wear them, it's just like, be better.
35:48
Yeah, yeah, yeah, I agree. So anyway, they are the leggings
35:54
that like they come down at the back.
35:57
So like there's a big V and it kind of like points towards.
36:00
Yeah, yeah, yeah, yeah, yeah, yeah, yeah.
36:02
It's bizarre. So Charles in the past has had a
36:05
grind my gears about Scrunch Bum leggings.
36:07
Yeah, but these are like Scrunch Bum with AV.
36:10
It's literally just it's, I don't understand how they can be
36:13
comfortable as well. They just it's, it's a lot of
36:17
exposure to the. John, I'm so glad that you were
36:20
saying yes, because me and Charles would never be allowed
36:22
to say this on the podcast. But like there are certain
36:26
there. Are certain things in the gym
36:28
clothing industry that have pushed boundaries both on the
36:30
men's side as well there's men's tanks, which definitely reveal a
36:34
lot of abbage but like there's just like as a courtesy as well
36:39
like you you look great. I'm sure you look great, but did
36:45
you come here to train or look great?
36:47
Yeah, it's in my head. It's just kind of more like why
36:50
I, I don't, it's a bit like, you know, when they bought the tops
36:52
out that like came underneath people's like boobs.
36:56
So then the bottom of your the boobs.
36:58
Out. Yeah.
36:59
Again, I'm I don't maybe a practicality, it's just why I
37:04
don't understand that. There's definitely obviously a
37:06
side to fashion where like, yeah, that's a great idea, Yeah.
37:10
And a lot of people thought they looked great and a lot of people
37:13
felt great wearing them. Yeah.
37:15
But again, it's like there's a really blurred line.
37:19
And again, I I'll say it for guys as well, like some guys are
37:21
wearing shorts that are far too revealing.
37:23
Some guys are wearing grey tracksuit bottoms in the gym for
37:26
attention. Like it happens.
37:28
I appreciate that it happens and I everyone knows why certain
37:31
people are doing it, but it still grinds our gears.
37:35
Yeah, 100%. It's allowed to grind.
37:36
Yeah, yeah, yeah. I had let someone write in.
37:40
And when I say someone, Charles actually wrote in because he
37:42
felt like he was missing out. Oh, yeah.
37:44
So one of his is he hates that he hates the saying.
37:48
Yap. He hates running a yap.
37:51
He hates specifically. So again, for those that don't
37:54
know, Charles like lives and breathes Strava.
37:59
So he hates, he hates the saying.
38:03
Well, there was one a couple of weeks ago spending Fridays at
38:05
the bar and it's like a picture of a barbell and just their work
38:08
out of Strava. I think it's actually quite
38:10
funny. I agree.
38:11
With that, yeah, yeah. OK, guarantee you'll have used
38:14
this one as well. Yaps and laps, Yeah, for bassy
38:17
palette. I haven't used that.
38:19
I've used lapses. No, I don't run, do I?
38:22
You do now. Well, I do now.
38:23
Sorry. Correction I do now, but no,
38:25
I've never used that. Yeah, Yaps and Laps is a little
38:27
bit that grinds his gears. Yeah, I mean, I I'm going to
38:31
hold my hands up. I use the word yap.
38:34
I've never used yaps and laps, but I think as a girl it's AI
38:38
think it's more of a girly thing to use.
38:42
And again, this is nothing against men, but I think it
38:45
would give me a bit of a nick if I if a guy used the word yap,
38:49
which sounds really bad, but girls like I use the word yap
38:53
all the time with the girls. I yeah, I know.
38:56
I think we've used it for like the LLC, like lifting and
38:58
gapping. I think we've used it I.
39:00
Mean, you know what? It's trendy.
39:02
It's marketable. I know why it's used.
39:04
It's just it grinds our gears. Yeah, I think it actually
39:07
probably grinded my own gears. When I first used it.
39:09
I was like, oh, have I said that?
39:11
I've I've got one more and I've got another one from, from
39:13
Charles, but if you've got another one, I'll let you go
39:15
after. I have, yeah, I have one more.
39:17
Yeah, one more. I'll I'll go for one, then we'll
39:19
go to you. There's something that has like,
39:22
do you know what? I feel like I've actually just
39:23
forgot mine. Do you want to go?
39:24
Because you know yours and I'll come back.
39:26
So the other one for me is the point of view where someone is
39:31
filming themselves doing, it's either like in the gym or they
39:36
haven't got like any motivation in the gym or they're outside
39:39
doing something and a supposed stranger starts talking to them
39:45
and it's like, that's not a stranger.
39:47
Like you've set up that person to ask you like, oh, like, oh,
39:51
you look great. You look really strong.
39:53
Like how long have you been training for or can you help me
39:55
with this or whatever? And it's fine.
39:58
I I would actually believe it if it happened one time, but people
40:01
put up video after video every single week of someone It's.
40:04
Like the same voice as. Well, it's.
40:06
Really strange. The other no, usually as well.
40:09
There's we, we know because we discussed it yesterday.
40:11
There's a particular creator who is male that is known for doing
40:15
this and being like perceived as the perfect British boy.
40:18
There is also I would say a female creator who all creditors
40:23
incredibly successful has done lots of other content as well.
40:26
But This is why I love gym culture.
40:30
Insert fake thing usually with boyfriend or same person in
40:34
every video which just doesn't happen.
40:38
Things that don't happen in the gym.
40:39
And also I would say that the sort of things that sometimes do
40:42
happen in the gym because it's a pre prepared situation.
40:45
If that happened in a gym regularly, well done.
40:47
You've just got yourself about. There's a few things that I've
40:51
seen on those videos and I'm like, I would never do that.
40:54
Yeah, no, so true. Because only because you knew it
40:57
was going to happen is that acceptable.
40:58
Yeah, yeah, yeah. So no, I just don't believe
41:01
those. Like people actively avoid other
41:03
people in the gym. That's what I think.
41:05
Yeah, yeah. People aren't looking at other
41:07
people and just growing up to them.
41:09
You might. It's not believable.
41:10
Be aware that you might need to save someone's life if they look
41:12
like they're really struggling, but like, don't go over
41:14
necessarily and just save someone's life because.
41:16
That's just fucking it. Yeah, Yeah, Agreed.
41:18
OK my one is an elitist thing. It's been grinding my ears
41:25
recently. I see a lot of people again
41:26
posting online or sharing their workouts and over sciencing.
41:32
Oh, right, yeah. Very there are some very
41:36
intriguing studies based on your recovery needs compared to your
41:40
intensity level in a training session.
41:42
However, people that are doing like 49 seconds rest between at
41:47
bits or like 30 right? And then they're justifying
41:53
like. Fuck off.
41:54
Because, because The thing is right, I I understand where
41:58
you're trying to get to with maybe doing a ratio of work to
42:01
rest. I get that, yeah.
42:02
Definitely. The same time you being so
42:05
specific, rather than just saying 50 seconds rest or like
42:09
35 seconds rest, by the time you've actually started the Rep
42:13
you've probably spent a second. But from when you finish the Rep
42:17
to you pressing the watch, it's probably almost been a second
42:19
anyway. Yeah, stop being so intently
42:21
accurate. Just call it 50 seconds.
42:24
Your garage, whatever you use, your watch in general will be
42:27
happier because it's got a round Number.
42:29
Some watches don't let you do by the actual second.
42:31
I haven't actually see I've, I haven't seen that yet.
42:33
I'm glad I've come. Across it's one of those where I
42:35
appreciate why they're doing it and it kind of shows that
42:38
they've put some level into learning about that sort of
42:41
thing. But at the same time you are
42:42
over complicating it. And if you think that saying 49
42:46
seconds over 50 seconds across a year of training is going to
42:48
make any difference, get a life. Cool, There's one more from
42:54
Charles. Oh yeah.
42:56
Christmas music outside December.
42:59
Oh, we're at that point of the year now.
43:00
I don't feel Christmas Day. It's 13° outside.
43:04
As in, like Christmas music can only start on like 1st of
43:07
December. Yeah, like I, I right now if I
43:10
had a Christmas song, it would annoy me.
43:13
Yeah, it's too early right now. It's way too early.
43:15
We were explaining before this episode all the Christmas
43:17
annivers are out already. Yeah, which is what?
43:19
I just didn't even know that. Yeah, Christmas music.
43:22
No, maybe. I'd maybe have a buffer of like
43:26
a week into November just to like warm you up a little bit
43:30
for December. Yeah, yeah, maybe.
43:31
But now, no, absolutely not. No.
43:34
I'd say I think week by week the percentage should increase.
43:37
But like it does feel like it does feel like sometimes some
43:40
radio stations are like here she is.
43:45
Do you know what? Like the announcement that it's
43:48
like All I Want for Christmas Is You is usually the first song.
43:50
No, but yeah. At the start of November that
43:53
would put me in a right back. I also.
43:54
Think it it you can't play a Christmas song at all because it
43:59
hasn't been 0° yet. No, that's true it.
44:01
Hasn't been 0° yet, don't even. Think about it.
44:03
Still feels like autumn. It's warm outside, yeah.
44:05
It's really warm. Yeah, that was a fantastic segue
44:08
to you. The next part of today's show,
44:10
because it is apparently Christmas.
44:13
We have discussed meal deals in the past.
44:15
This is arguably the most exciting point of the year for
44:18
meal deals. And in fact, when I asked Millie
44:20
to get involved in this, I could almost hear the little giggle of
44:23
Glee. So what we've done is we've both
44:26
gone out and we've gone Christmassy on the meal deal
44:29
section. I think we should do a little
44:31
verses, although I appreciate you actually didn't do the whole
44:34
meal deal. No, I didn't.
44:35
You've got the sandwich, so the verses is going to be one round
44:40
and then I will take you through the meal meal that I got.
44:43
So do you want to explain your sandwich?
44:45
This is this is great. They're getting a bit too out
44:48
there. OK, so just for context, I am I.
44:52
I am a Christmas sandwich addict.
44:55
We were talking about Christmas music coming out too early.
44:57
There is no early time for Christmas sandwiches to come
45:00
out. They could come out in September
45:01
and I'd be happy honestly. But my my favorite thing is when
45:06
they bring out a new, I have my, I have my like staples, my
45:09
favourites, but when they bring out a new one, it's very
45:12
exciting. I will also say for those of you
45:14
that have watched the podcast before, Theo the dog is great at
45:18
timing his appearances in. This episode.
45:21
So we've got Theo here, who's also going to help us review the
45:23
sandwiches, apparently. But carry on.
45:26
So I went into Waitrose today because I'm also a fond believer
45:29
that Waitrose do the best Christmas sandwiches and I've
45:32
tested carry on. I've tested a lot of them and I
45:37
found a new one. Bear in mind this is now the
45:39
representation of Waitrose sandwiches.
45:40
Which is labeled as the ultimate Christmas sandwich.
45:44
So I have a lot of faith in this one.
45:46
So fun. And it is a festive Turkey Curry
45:51
sandwich. Feel free to show the camera
45:54
because like. The colour of it already is
45:56
quite intense. There's.
45:58
A lot of green in there to help offset the orange.
46:00
Yeah, there's a there's a lot of yellow going on.
46:03
And it does say that there is a the cranberry in it is a
46:06
cranberry. Cranberry in the Curry.
46:08
Cranberry Bargie. Wow.
46:10
Oh no. There was something really
46:11
interesting about the bread. Can you go over?
46:13
The registration It's savoury onion bread.
46:16
That's so rogue I'm coming at you with.
46:19
So I went to Tesco who I have firmly believed for years I've
46:22
got the best meal. I will give a quick shout out to
46:25
Sainsbury's who have got 1/2 and half of different sandwiches on
46:28
the Christmas. Oh, I do love that.
46:30
So they've got a cranberry and Brie sandwich, which is great,
46:33
but without bacon it's just not. It's all the.
46:37
Way there it should be there, but the reason they've done that
46:39
is because they've gone for the pigs under blanket sandwich with
46:43
it, which is good, but the cranberry is shit.
46:48
In both. Sandwiches.
46:49
It's like really weird. Oh nice, it's.
46:52
Overly sweet. Yeah.
46:53
It's like it's genuinely. It tastes like they've put an
46:55
energy gel in the sandwich. Oh.
46:58
Anyway, that's not nice. Moving on back to the OG Tesco
47:01
who have recently been in our bad books for doing birthday
47:04
cake flavoured sandwich. They've they've moved after
47:06
Christmas. So we've got they've got the
47:08
Turkey and trimmings with stuffing and cranberry sauce
47:11
sandwich. Like it's pretty solid.
47:13
It's pretty solid. It's well packed in terms of
47:15
protein to the point where, and this is, this is going to be
47:19
part of the decider for us. Per pack, how many grams of
47:22
protein have you got? Because I'm sitting over here
47:24
with a strong 29.8g of protein for 453 calories.
47:30
So mine is 23.6 at 438 calories. That's rough.
47:38
That's rough. Give interest because I'm
47:40
obviously going to try this and you're welcome to try mine as
47:43
well. I want to try this.
47:45
I've get it. Open, get it try.
47:48
So I would also say I was slightly let down today by the
47:51
meal deal section because my favorite part of a meal deal at
47:54
Christmas is the cranberry and pork like cranberry pork pies.
47:59
I've never had one of those cranberry pork.
48:00
That sounds delicious. Make the normal pork pies seem
48:03
so shit. That they are sounds delicious.
48:06
OK, so. I'm it already smells like
48:08
strong. It just smells of Curry.
48:10
I'm. Trying to get some air, some
48:13
more. I'm going to be honest, as far
48:18
as a Turkey and trimmings with stuffing and cranberry sauce
48:21
goes, that tastes exactly how you would think it would taste,
48:24
which means it's not a let down. It's just like I'm kind of ready
48:28
for the next six weeks, so it'll taste like that.
48:31
So there, it's not giving Christmas at all.
48:36
Can. I try a bite.
48:37
Shall I go to the other side? Yeah.
48:39
OK. That's not Christmas.
48:44
This is genius from Waitrose. They've gone to Tesco and
48:48
they've bought a Coronation chicken sandwich.
48:49
Yeah, and they've called it festive.
48:52
That can taste exactly how Coronation.
48:53
Chicken. I've been fully mugged off by
48:54
this. It was so.
48:56
It was so expensive. I don't think, I don't think
48:58
what? How much was that?
49:00
It was like £4.80. My whole meal deal was a pound
49:04
less than that. OK, so I did bring, I did bring
49:09
a festive snack because this is new this year and this was in
49:13
Sainsbury's as well. We have got a sliced apple, a
49:17
spiced apple slice with sweet cinnamon sprinkle on it.
49:21
That sounds. I normally don't go sweet in the
49:24
snack. I normally go savoury.
49:26
However, I had one of these from Sainsbury's.
49:28
So I'm going to let you take the lead because it looks exactly
49:30
the same. I'll let you take the.
49:32
Lead. I mean, it doesn't look very
49:33
appetizing. No, it looks under baked if you
49:36
meant. Habit cold.
49:38
Does it say that it should be warm in the packet?
49:41
Can be eaten hot or cold. OK, so we could microwave it,
49:43
but we're going to we're going to have it cold.
49:45
OK, I want to know your thoughts on that.
49:51
I'll be honest with you, I was severely disappointed when I had
49:54
it. I think if it was heated and
49:59
maybe with a cup of tea it would be quite nice.
50:02
It just tastes a bit like a like a shit apple pie it.
50:05
It is a shit apple pie. It's only got 4 grams of
50:07
proteins are so so I'm going to help you out.
50:09
There not great. No, it's not.
50:10
And I'm a I'm like a bit of a sweet tooth as well.
50:12
So usually anything like remotely sweet I'm all over.
50:15
I would put that in the air fryer.
50:18
Or if it was a bit toasted. If it was a bit toasted, that
50:21
would be really nice. It's.
50:22
Just not practical as a meal deal snack.
50:23
So whoever came out with that this year across all of them,
50:26
the suppliers to these supermarkets, you just missed
50:30
the mark. However, that one I'm confident
50:33
I have smashed the drink. You got Christmas drink.
50:36
I have a Christmas drink. Don't even know such thing.
50:40
Well, one of the things that always sucks about being in the
50:42
UK at this time of year is that we never, ever, ever, to my
50:45
knowledge, have experienced a white Christmas.
50:48
No, we've had White January. Yeah.
50:49
Not white Christmas. You can have a white Christmas.
50:54
How good is that? I don't like monsters.
50:56
Oh yeah. The white Monster.
50:59
I get the funniest memes on Instagram about how good this
51:02
drink is and it is a great drink.
51:03
I'm not going to drink that now because we are recording in the
51:05
evening. You made me so excited then I
51:08
thought you were going to have some kind of like chocolate Yule
51:11
lace drink thing. Honestly, this is the foundation
51:15
of all of the professional athletes in their prime at the
51:17
moment. Really.
51:18
Well, they were brought up on this.
51:20
This has fueled so many gym sessions.
51:21
I can't get behind it unfortunately.
51:23
Monster, I know you don't do podcast sponsorships, but we
51:28
would take one. I'll be honest, you wouldn't say
51:30
you can sit prime next to the mindsets mug just preemptively.
51:36
So anyway, that was the welcome to the Christmas section of the
51:39
year of the podcast. If you have other suggestions or
51:42
interesting finds of the of meal deals in your bougie
51:47
supermarkets like Waitrose, then do let us know because we will
51:49
try them. And I know Charles will be
51:52
listening to this, really wishing that he was able to try
51:54
and and rinse these things as well.
51:56
And however, we're going to move on to the next part, which is
51:59
the game this week. We're actually going to do a
52:02
combination because you're only well, you might not be, but you,
52:05
you currently are here for this, this podcast episode only.
52:08
So I want to give you a flavour of two different games.
52:11
So we're going to start off with a five question quiz.
52:14
Oh. God I'm so bad at quizzes.
52:16
Those of you that have been here before will realise that usually
52:18
we do the quizzes around some of the topics.
52:21
Now you are a woman, you are a coach, you should know a lot
52:27
about sport, you even have your own fitness lifting club.
52:31
So I want to ask you as a strong girlie, OK?
52:36
Oh God, I have to watch me get these all wrong.
52:38
Lucy Underdown set the world record for the female deadlift
52:43
in 2024. I'm going to give you multiple
52:46
choice in all of these, don't worry.
52:47
So if you're listening to this, please play along.
52:50
I want to know what the world record female deadlift stands at
52:53
since 2024. Is it a 410 kilograms?
52:59
Is it B 260 kilograms? Is it sorry, C300 and 1.5
53:07
kilograms or is it D 325 kilograms?
53:13
One of the 300 is ringing a bell OK for some reason.
53:17
You got C&D 301.5 kilograms or 325 kilograms.
53:23
Because I believe in Lucy, I'm going to go for the bigger 303.
53:27
125 kilograms. That is correct.
53:30
Well done. No, we're moving on to football.
53:35
I. We've had a tremendous amount of
53:38
success with the Lionesses in recent history, so we're going
53:41
to focus on them specifically. There has been six Women's World
53:45
Well Football World Cups. Across those six World Cups, how
53:50
many goals have the Lionesses scored you're.
53:53
Joking. Again, multiple choice.
53:54
So we're going to go 86138 yeah, 191 or 232 across six World
54:07
Cups. This is I'm so bad of how many
54:11
games are played in a World Cup. Well, typically speaking, if
54:16
you're in the group stages, you'd have three games within
54:18
your group. You'd then have a round of 16,
54:20
the quarters, the semis and the final.
54:23
So it would be 7 games typically unless you didn't make it to the
54:28
final and then it can obviously be any range less than that.
54:32
OK, right. Cool.
54:33
So I don't think that helped. You, I'm just going to guess B.
54:40
B, do you want, do you want reminding of the numbers or was
54:42
it just like choosing a letter? OK, so B was 138.
54:46
Oh. No, no, no, no, not that one.
54:48
The one was there 1-9 something. 191 go with that one.
54:52
That was CB was correct. It was 130.
54:55
Yeah. Yeah.
54:56
That sucks. OK.
54:58
Serena Williams has been widely regarded by me on this podcast
55:02
as one of the best athletes of all time, if not the best in my
55:04
opinion. How many Grand Slams has she won
55:08
in her again? We'll, we'll give you multiple
55:11
choice. So we've got a 6B14C-19 or D-23.
55:21
Christ. Again, Grand Slams.
55:23
For those that don't know, you have four of them a year.
55:26
You have the Australian Open, the US Open, Wimbledon and
55:30
Roland Garros in France. I know she's won a hell of a
55:33
lot. She has won some, yeah.
55:36
Some I don't give it away. See, I'm I'm I'm either going
55:41
with 14 or 19. OK.
55:44
And again, I want to rate her, so let's go 19.
55:46
The answer was D23. She's won a hell of a.
55:50
Really. Yeah.
55:51
Yeah. Oh my gosh.
55:51
Wow. We're pulling it back to high
55:53
rocks. The women's world record for
55:57
women's pro in the Elite 15 was set by Lauren Weeks earlier this
56:01
year in Glasgow. What time is the current women's
56:06
world record? Is it 5950250622, 5732 or one
56:16
hour and 12 seconds? 50 7. 5732, Yeah, it's 5622.
56:30
She flew around the course. Yeah, yeah.
56:32
OK, fine. Last question, OK.
56:36
This is not. Going Yeah, yeah, OK, right.
56:39
This one's a rogue one. Oh no.
56:42
Who are the current netball world champions?
56:46
I'm going to give you 4 options. Is it Germany?
56:51
Is it China? Is it Great Britain?
56:53
Or is it Australia? Australia.
56:56
Wow, that was confident for someone that laughed.
56:57
No, I know. God damn that was like it hit an
57:01
archive moment in your brain. I it just came, it just.
57:07
OK. Well, you're correct, it's
57:09
Australia. I see I knew it.
57:10
For a bonus .0 OK, which of the other three teams did they beat
57:15
in the World Cup final? What were the other three teams
57:17
again? Germany, China and Great
57:18
Britain. Germany.
57:20
Great Britain. Oh shit, zero to 0 real fast.
57:26
OK, we're going to move on. For those of you that have also
57:27
experienced the blind ranking game, I'm going to give you 7
57:31
pieces of gym equipment you need to blind.
57:33
Oh, I. Love this game.
57:34
OK. We're going to start off with
57:36
the standard deadlift. Oh.
57:40
Where are you putting that is? It deadlift is like my favorite
57:43
thing in the world. So where are you going to put
57:44
it? Oh God, one.
57:46
OK #1 the the adductor machine 077 OK very early on to leave
57:53
the top and bottom spot. I'm not going to lie up that
57:56
stuff that is that I could play badly the hack squat.
58:00
Oh, I'm going to go with A4. Hold on, I'm just counting.
58:06
Neither here though That nor that. 456, I've saved you here
58:10
because I've actually done 8, So you can keep one and seven if
58:13
you like, or you can move them to 1:00 and 8:00.
58:16
Go 1 and we'll keep. We'll go 1/7. 17 and then
58:20
that's, what, 4/4? OK, yeah, Bulgarian split
58:23
squats. See, I'm a bit sadistic.
58:25
I quite like them. I'd go with a three.
58:28
OK, so you've got 2 and everything below 4 and and not
58:32
seven. OK, the AB crunch machine. 6.
58:39
OK, a stepper. Oh see I don't I'm a bit scared
58:45
of a stepper OK? Because last time I used one I
58:48
fell off it. Just to confirm what you have
58:50
available left, you have two. 2. 5:00 and 8:00.
58:56
Oh OK, OK, well I see its uses and I think if I was a bit more
59:02
coordinated. I would have, I can't remember
59:04
if it's five or six, one of those two, but.
59:06
I think it's five. If I was a bit more coordinated,
59:09
I think it would be fine. So five.
59:11
OK, so 2:00 and 8:00 left. You have two and eight left the
59:19
vibrating plate. I don't like that thing.
59:25
You've left the last one available, It has to go #2.
59:30
Please be good, Please be good. The ski egg.
59:32
Oh yeah, To be fair for you, that's actually ended up very
59:37
well, which is really annoying. I was really hoping you were
59:42
going to see like a downward trend and then get worried and
59:44
put the vibrating plate high so that you were saved.
59:47
But yeah, fair enough. Yeah, OK, I've done that
59:49
accidentally. Perfect.
59:51
So those of you listening, we didn't get enough crime ideas in
59:54
from you this week. However, those of you who did
59:56
send them in, I'm going to bank them because some of them are
59:58
quite good and Charles will also be able to jump on them.
1:00:00
I know they will trigger him. So we will get that back.
1:00:04
If you have enjoyed Millie joining me this week then please
1:00:07
let us know. She can always come back on
1:00:09
whether that is as an additional Co host and we actually have to
1:00:11
get 3 microphones in the space where she comes on and replaces
1:00:14
me or Charles. We can we can do that thing.
1:00:17
Any suggestions, any topic suggestions, any grime ideas?
1:00:21
Always find us through at mindsets under score podcast.
1:00:25
You can also find my personal at Angus Cook.
1:00:28
All one word Millie. Where can they find you?
1:00:31
I'm under at train with dot. Millie train with all one word
1:00:36
then dot Millie yes, awesome. If you are unable to figure that
1:00:40
out because there's many different ways of spelling
1:00:42
Millie, it will be in the description.
1:00:44
No Fear, definitely go and hit her up.
1:00:47
Obviously there's a lot of information contained within
1:00:50
that coaching brain and brain generally, but also hopefully,
1:00:54
as we've shown, she's pretty cool.
1:00:56
So go check it out. And I just want to say a massive
1:00:59
thank you for joining me. Thank you for having me.
1:01:02
Today's episode, it's very fun and to all of you listening,
1:01:05
watching wherever you are, I look forward to seeing you in
1:01:09
the next episode.