Back to our roots

Cheeky Run Club recognizes that every day we live, work, and run on Aboriginal land.

Welcome to Cheeky Run Club, the social Welcome to Cheeky Run Club, the social running podcast and community for your everyday amateur runner. Hello, Phoebe.

Hello, Anna.

and hello, listeners.

we are going to be deep diving into a listener question about breathing whilst running. Plus I have a listener question from myself as a listener to Anna, which she doesn't know about yet.

tried to

did. Paul was like, anyway, um, I could do some prep for that question. I was like, no, no. I wanna hear, I, I think you're gonna have some really good intel for me. And finally. We have a backlog of running wrecks and anti Rex

Mm, we do. We do. So we're gonna give those.

We are. But first of all, as always, we'll kick it off with our best and worst runs of the week. Anna, I want to hear about your worst running related activity

And this is such a bad thing to start on. My worst running related activity. This is really gonna dam the mood early, but we're, it's only up from here.

Was it everyone judging you really hardcore for feeding a cake that your dog had licked to your family members?

No, I didn't care about that.

I

I would do it again.

Oh my God,

No,

even my parents literally like, that was such an interesting episode that we did, I think on enhanced games and the first thing they wanted to talk about was Anna, I did not, she did not wipe a cake with a cloth.

I just wanna put on the record it was anyone that wasn't my immediate family. I wouldn't do

them. Okay.

Okay. But given it was my brother and my sister-in-law and my husband.

Patterson. Oh.

Oh my gosh. Oh, not now, Phoebe. now. no. My worst, I've had a bit of a rough few days, so I'm gonna say that my worst running related activity was not doing anything at all because as you know, I still can't run all. cause my hip saw and I was just in a really big funk yesterday and I. Kind of barely left the house, didn't really do anything, and that does not, help at all, which in hindsight makes sense.

a podcast.

Record a podcast. So. Leave the house. That's your first run. Oh, that's my first running my gosh. I should've said that one for later. Anyway, gimme your worst running slash running adjacent activity.

mine was, a Pilates class. Mm. I did a hot mat class at Core Plus, which we love, which we love Core Plus. It's such Pilates,

but you're about D it.

no, I normally do the hot strength. I did Hot Mat this week, just 'cause the timing worked. And normally Hot Mat is more focused on single leg. There's

mm-hmm.

Stability staff, which is all really good and really But what I forgot is it can also really focus on core. And I think I might have the weakest core of all.

in, in all of the land,

Yeah. I just feel like core is something that. I lose so quickly. I'm not doing anything core in the gym because I'm just focused on big muscle group or maybe, which is that, maybe that's core as well, but I'm basically just focused on chin-ups in the gym these days. Literally, my gym is all like shoulders and back.

which you never use.

No. Which

I would say the trunk quite important.

Yeah. Well, I never do call work anymore, which is really bad. But it meant that, this Pilates class was all core and so many side bridges and I was struggling so much and now I've had two days of doms in my tummy,

In my dummy

two days of tummy doms. So I just reminded everyone do your core. But yeah, that was my worst. I really didn't, I found the class really too and I just felt so annoyed at myself. I'm like, you did this to yourself. You haven't done a

Yeah,

six months.

It is annoying, isn't it? Yeah. Yeah. That was a bit like me. you can only blame

yeah. Yeah. Oh, I have no one blame by myself. what was your best running related

Mine was the swim this Wednesday. Got in early because, my husband Dave had to leave early. And we have started doing this thing in memory of one of our special friends, who just thought everything was The coolest ever and was just everyone's number one hype man. so at the end of each session we do 50 meters of butterfly, which everyone hates, but I kind of love it 'cause we are kind of like, he would love

Oh.

that. so I swam three Ks, which I haven't done in. So long. 'cause normally I kind of like max out at two Ks or so. and I felt so tired all day.

I bet like a long

best part of it was normally I have to try to hype people up for the butterfly at the end Anyway. I had stopped swimming and then I look and Dave was three quarters down the did it off his own

Off. Oh, Dave.

I know. It was so good. anyway, so

I love, I love that tradition.

Yeah, it's fun,

so fitting. And what a nice thing, just to make sure every swim you, you guys remember?

exactly. and then we got coffee after, and one of our girlfriends, Nicole, who's just recovered from knee surgery. She ran, for the first time in nine months with people she was saying. So a couple of them joined us after. It was just good vibes.

is so nice. I I saw in the straw was that everyone's went around with Nick.

Yeah, and she so, she's honestly goals. She is just over 50. She has five kids, she. Is an absolute trooper and yeah. Had a full, did her ACL had surgery, has been gunning it in the gym and now she's back running with all the girls. And I wanna be like her when I'm older. Should we

her our weekly weapon?

Yeah, weekly weapon. Right here. Nicole

Yay. Go next. Yeah, I agree. She is. She is. Absolute goals. Oh, great to have you back, Nick.

Great to have you back, Nick. Um, what is your best running related activity? Or run,

Yeah. Well, yeah. This might be the first run mentioned in our notable runs week. Yes, it was actually. My session this morning,

Mm.

which is Friday today, and so I had my longer session. I've been doing these sessions, or this is the second time I've done it, which I've never done before, which basically it's a progressive session, so it's 20 minutes at marathon effort, 10 minutes at half marathon effort, five minutes at 10 K effort, five minutes at 5K effort. Oh my gosh. That's really hard, but effort, not pace. So it

so you're just getting a bit harder each time.

You just try to get harder time. Pretty much. And it really, the way I'm thinking of it is first 20 minutes should feel super sustainable. Yeah. Yeah. And then the last 20 minutes obviously gonna get harder and harder. not that I've executed that well, like both times I've done it. I've gotten faster each time, but I've been working really, really hard. Yeah. Okay. Anyway, this morning it was really windy. you know, classic Melbourne morning, winter, dark and cold and wind windy.

into,

you were doing heaps of sessions. I just know. you, how much you thrive off that challenge and that oh, this is hard. And I'm

yeah. I kind love the adverse weather. Yeah.

Yeah, I

Because I'm is gnarly.

exactly. And so I was thinking to myself as I was like running the wind. I was like, Anna would just be thriving right pushing through. So that was actually really nice. I don't know, thing for me to come back to and be like, Anna,

Yeah. Yeah. Enjoy the, the yeah. Yeah. Oh, good. I'm glad I help in a little way, even though I wasn't there.

in own little work. But yeah, it was kind of, at the end we were kind of talking about how it, it was a good session from the perspective of proving to yourself okay, it was hard, breathe through it. there was definitely a point when we went into the first of the five minute effort, so, is 10 K effort. And I I felt like a lactic going through my body and I was like, oh, I'm, I'm not gonna be able to keep up with Carly. Like, this is too hard. And I was like, no, just Breathe through it.

going.

yeah, it was a nice little proof point. Yeah.

And you guys got through it.

got through it,

hoo.

Got it done. that was really good. Yeah.

Lovely. Alright. Should we get into the listener question of the.

Before we get into our listener questions, should we talk about the substack?

We shall. So this week we launched a new media platform.

we did,

We did.

which is very huge.

It is huge. And you wrote a amazing article, that was posted to our substack on Wednesday.

Yeah, I think so. Yes. It was Wednesday and we're gonna try and post something every Wednesday. The article came about, well, I don't know if article's the right word.

Really personal. Yeah. No, especially I feel like it's different when it's in writing. It It's very

It's very final. I agree. but anyway, the point of the substack, it's not just gonna be a running substack.

Yeah. feel like just women's health in general. Yeah. Yeah,

yeah. That's the idea. So if you have a look, we do, our first kind of, blog post that we've got up is talking a little bit about why we're gonna talk more broadly about women's health. what kind of things we're gonna be talking about on the blog. So we'll do everything from, we're gonna do episode recap so unpack the topic of the week. We'll do, product reviews and recs and we'll trial and review kind of products in the health and wellness space.

exactly. So please subscribe, describe,

Subscribe. Yeah, it's on our, on our Instagram in our bio. It's now one of the links is to our substack. and the good thing about Substack, if you haven't used it before, is it's a amazing community platform. So we didn't wanna go down the Patreon route, we didn't wanna pay wall, anything. Anyone can look at Substack, anyone can jump on, comment, engage in So jump on, check it out.

Jump on. Tell us what you think. If you have any suggestions or things that you'd like us cover, let know.

about. Otherwise, the next post will be in your inbox next Wednesday, so subscribe me too.

Um, Should we get into the listener question of the week? Yes.

This is, I don't know over the months how many times we've been asked a really similar question to this.

I agree. And I feel like we've always avoided it 'cause we have never really done given it time to like research and Yeah. Actually know how to do it. 'cause it was just something that kind of comes naturally I guess once you've, run for ages, you almost, maybe not comes naturally is probably the wrong word, but you kind of, it's just a subconscious thing that you forget that you have to do

Well, we should say what it is. 'cause I feel like everyone,

that might work. The question was how on earth do you breathe whilst running?

Yeah. And I feel like the first few times we got asked this question, I agree. I think we're both like, oh, maybe people are just trying to run too fast. But. We've had enough questions and variations of it now that we thought it was worth looking into. And turns out it's actually, there's actually a skill to it. Yeah. And it is actually super important. yeah. So why is it important to think about why you breathe, how to optimize your breathing when you run?

So most of our energy comes from our breath, not our food or drink, which

actually that alone,

interesting fact done.

okay, I'm interested.

so when your breathing's inefficient, it places extra stress on the cardiovascular system resulting in fatigue, setting in faster, controlling your breathing when running is so important, 'cause it can also reduce stress and anxiety, and help your muscles stay relaxed and strong and ensuring that, the adequate bloods play is going to them. So why do we struggle feeds?

Yeah, I actually feel like there's kind of two elements to this as assuming you're not just running too fast. So when looking at just trying to optimize the way that you're breathing while you're running, there's the controlled verse, uncontrolled breathing. So we're gonna talk about how to focus on controlling your breathing and why that's specifically controlled breathing is really important. and as you said, when your breath is out of control, it's almost like a cycle where you're panicking.

Yeah. Yeah. And you almost start to start like hyperventilate.

But then the other thing is, which I actually had never really thought about, is a lot of people when they're running are breathing from the wrong spot. And that has massive impacts for the efficiency of how well you're able to like convert that oxygen to energy, which as Anna said, most of our energy's actually coming from our breath. there's a lot of optimizations you can get from, this. So as we learn, most people are.

Yeah. Yeah. feel like it would be good to practice. At home before you actually run to sort of know what you're even if you're lying down, if you are practicing breathing in real, we're like kind of doing it now,

Yeah.

but

a little breathing exercise?

if you are, if you breathe in

in really

deeply and kind of like push. Your out. Oh my gosh. And as you said, relax your shoulders and everything. You can actually feel the difference in, between that and just like that shallow breathing that you Well, I

using like your throat

Yeah, exactly.

So we, we did look at, strategies that you can use to improve the efficiency of your breath, and definitely one of them is. Is practicing that diaphragmatic breathing, so practicing that, literally just putting your hand on your stomach. Like we all probably know how to do it. We just, I mean, speaking for myself, I've never like practiced it before, not in a running context. And one of the tips we saw online is actually part of your warmup should be just a minute of like.

yeah. You know what I actually think would be a great exercise because I've been using, remember in last season we had Izzy Hume on the pod and she suggested using the app Healthy Minds. I've been using that when I just go for walks and they do, they kind of talk you, especially in the intro parts, they talk you through breathing and how to do it, and they're. So, so supportive in the sense if you forget or get distracted, just like come back to it.

full of them. You

even got to the part where we,

Oh, that's, um, yeah. That's a great, that's a great wreck.

Mm. So another one is nasal breathing. So firstly to do that when you are not running which is like breathing through the nose, out through the mouth. And you can also practice this when you're jogging really slowly. When you start to run a bit harder, it just becomes too hard. Definitely do not recommend, but it's a good way to kind of like slow or just be super conscious about your breathing. Once again,

it down. Yeah. I like that. then. The other kind of methodology in terms of improving it is looking at breathing patterns and controlled breathing.

I

say that I,

what

I said to you and our friends leash and no, um, when we were traveling together

our Spanish and London

yes. Our London correspondence when we were all in Spain together last year, before Berlin Marathon, I said. That when I did sessions, I liked to time my breathing with my footsteps. And I remember, 'cause we were all in, we were literally all in a car together driving to the beach. And you all laughed at

means

and we're like, L why? Who does that? And I was so embarrassed. I like, oh my God.

for context. I was imagining you with every step be like, each step. And I was like, gosh, that is some heavy, hard breathing.

Oh, that makes sense because I remember you saying that sounds really far, fast breathing.

like, that would be so hard to every

step in and out. I do it in session, so I am breathing hard. But I love doing let's say Breathe in two steps. Breathe out. Uh, and then if I, when I'm puffing more, I'll go two, two, but I would always try and keep it at two, two, and it's such a quick cue for me to check in on my breathing and keep it really Controlled. Yeah. Um,

I feel like that's helpful, particularly when you start to go faster in a session or you all of a sudden. Can feel yourself, your breathing rates increasing and you almost get a bit overwhelmed. Yeah. It's a good way to bring things back. And I've never done the rhythmic breathing, as you But even just more so the controlled thing of taking a few deep breaths and

Yeah. Resetting.

I can do

Yeah.

yeah. but yeah, we've done a bit of research on it and everyone backs you.

this. I

So it helps your foot turnover be strong and also to help your body stay relaxed, allowing you to run with more power and efficiency even as you fatigue. so It is so good.

I mean, we spoke at the start about how, working on your breathing when you're running can help with stress and anxiety reduction and muscle relaxation as well. And that all comes from controlled deep rhythmic breathing. Obviously, as we said before, trying to breathe more deeply and using your diaphragm versus the kind of higher chest muscles. All of this helps get you in that sort of steady state. so yeah, I don't know. I feel like my wreck here is

Another wreck. another wreck.

Another is try at the next session, focus on linking your, not even just session. So session as I said, maybe you could try three and two out or two and two but then. In easy runs, we found something online that was saying how you should practice, increasing the steps between each breath.

Yeah.

Yeah. You know what this reminded me of when I was just, when I was reading it, is I remember when I used to come swimming with you. You guys would do breathing yeah. Drills.

stroke. Yeah, yeah, yeah.

Every, no, not every stroke.

Oh, no. As in like, sorry. Every, every certain number of

Yeah. And,

and you'd have to, you have to relax and not try to swim as fast in order to be able to do it properly because

you guys can do 10 strokes without breathing or more even. right? Did I make that up?

Yeah. About that. I

Oh, I feel like you could do so many, but, whereas I had to four and I would be absolutely panting, but I think it kind of makes sense that you would wanna do that in easy running. just slow down your breathing and work on your efficiency and Everything becoming a bit calmer

Yeah. Yeah. And I guess just to summarize and finish it off, not only performance wise is gonna be beneficial, but it'll also just feel a lot more natural and running a much nicer and enjoyable experience. Yeah,

I agree. Wait, can I ask a question before we finish it off? Yes. Should we talk about nasal strips? So nasal strips. Yeah. So basically these are, they kind of look like tiny band-aids. And you put them on your nose, over the bridge of your nose and attach on your nostrils.

and what are they meant to do? Help you

they open your air supply in your nose. And the ones that we have were sent, they, are asleep specifically, but people run with these

Yeah, yeah. I've seen people. Yeah. So,

you haven't tried them before I thought. I thought now might be a good time to do a live on air test because I don't know about you, but I've seen these all over social media. I've tried it and I'll tell you what I think after you've tried Okay.

Maybe what we can do is at the end of the episode, come back to this I'll wear it for the entire episode.

Yeah. But I wanna hear your initial 'cause. Have you seen the social media videos? Everyone puts 'em on and goes, oh my God, I can breathe. Oh, okay. Alright. I.

Let's not seen Okay. You ready? Yeah. What, and this is meant to make you feel better.

Initial reactions.

Yeah. Yeah. It, it s it so it makes me feel like I'm in a constant flare of nostrils.

I'm flaring little bit.

They're so flared and I can't put it back down.

Can you, I should have worn just so really hurts to take

Oh, no. I, I can't feel much. I

can't feel much. You

know what I would say?

Maybe

just the flaring of the nostrils, but there's definitely more air that's going in.

Go. it

I feel like It does feel clearer than it

okay. That's good.

Yeah. But I'd say it's quite uncomfortable as

well. Okay.

Okay.

Because I couldn't really notice anything. But I, I

think it's clearer.

can notice something. okay. That's good. I think that if you have, some people do struggle to breathe through their nose, people have kind of a slightly more obstructed passageways, and so if that might be you, then I guess you could give them a go. Yeah.

Hit She'll give you one.

I have my question for you, which you had the chance to prepare for, but I was thinking about it actually from a couple weeks ago and I was like, I really wanna know what Anna thinks about this. And so the origin of this question. It slightly links in with what I was talking about in my best run. The origin of this question was a couple weeks ago, I did a 5K around a track.

Yeah. And it was raining.

And it was raining. And it was raining and actually didn't really talk about it on the pod. 'cause I think

yeah. But we just know that it wasn't your worst run.

wasn't my worst run. it was totally fine. But, I found it really hard to motivate myself. I running by myself for most of it. It was rainy. I hadn't been feeling, you know, super well prepped for it anyway. I really struggled to push myself. Yeah. And I sort of finished and felt like, yeah, that was fine, but I didn't,

but

I just couldn't push myself into that zone

No, I get that.

and I was wondering, what proportion of running success for any individual you think is down to their physical fitness? Versus their mental ability to feel uncomfortable and sit in that,

that is a hard

question. Yeah.

well, I would say the latter is more important because it doesn't matter how physically fit you are. if you are not able or willing to push yourself at all, you're never. Actually going to see the results in a sense, I would, I would say that is number one. And then your physical fitness becomes second.

I mean, don't you think That's so interesting that we spend so much time

training our bodies,

our bodies, and yet I would say, yeah, I feel like when I look back on races that I've done well and not well often the ones I haven't done well in have been the ones where. A, I worry that I kind of feel like it's too hard and I'm like, this is too hard.

Yeah.

need to slow down. I can't do it. You know, I, almost mentally get in my own Or the races that I have done well, I've had really, positive self-talk, obviously, which makes total sense. Yeah. Like, that's

I will say though, I think the more that your fitness increases, the easier it is to push yourself in the sense that. You have practice of doing so. If you're physically fit, because you've obviously been training hard and we've spoken about it before on the pod, but the more that you do hard things, the more you can do, I feel. Yeah.

But even that Carly and I were talking about this almost exactly after the session this is I feel like when I have a good session. I tell myself, oh, that's good. That's another tick ticked box for physically I'm getting a bit stronger, but I never really reflect on that was a really good session for me mentally. yeah, like I'm not as, I'm just not conscious about and I don't like set that intention pre-training or which I feel like I agree. I kind of take it for granted that it'll just happen.

I feel like I have known people that are so physically, talented, but they're just not very good at. pushing And I feel like it leads to not necessarily I, I don't mean just poor race outcomes, but I feel like training as well. 'cause you know, if sort of pulling out of sessions or not completing them or in races, like there's always a reason for something. To go wrong.

Yeah. I feel like we should do more episodes on getting mentally pushing through mental

Yeah. 'cause I also think as well, I wonder if you reflect on the races that you can't be, well, that haven't done well. if you were physically fit then, but if you're not in a great mental head space for it, it really matter. You could be as fit as Jess whole. But if your mind's not in it, you're not gonna do that. Well,

yeah, I agree. No, I, I, I do agree with you and I feel like. wanted to ask you 'cause I actually feel like you are someone who is really good at finding that place of discomfort and being like, this is okay.

is, yeah. I always, I remember, this triathlete called Emma Snowsill, who was my hero growing up. She won gold in Beijing in the triathlon at the Olympics. And I read this article about her when I was really, really young and she used to say that she was relieved when she started to feel pain or feel tired because it meant that she was in the. Right spot. She used to sort of like get nervous when she wasn't feeling tired,

Yeah.

like when she started to feel tired, she just talked about how much she embraced it. 'cause she that that was her space. And I always think of that 'cause like whenever you're tired you kind of embrace it 'cause you're like, oh, welcome. this is meant to be happening. and then you almost at work as a team, you and the tiredness, which kind of sounds stupid now that I've

No, I, I really that. That's such a different way of thinking about

Yeah. Rather

feel like

trying to push it away it's gonna

Yeah. That is so true. I feel like often in a race, if I really am struggling, I'll be like, oh no. struggling. Versus being like, this is an inevitable

should be, yeah.

Yeah. That's okay. Yeah. Interesting.

Good question.

you.

Thank you.

Let's get into our wrecks of the week. So my first wreck.

I have, I have a cracking running wreck. Are you ready? So this running wreck Is, you know, it's been very cold recently, really cold. I've been struggling running in the cold. Tights. They're a bit annoying. I find tights quite annoying. I don't really, I own one pair and they ride down constantly. Yeah. I do wanna invest in a new pair of tights, but they're very expensive and I need to figure out my perfect fit. Mm-hmm. I got a tip. You don't need tights. You need Vaseline.

Oh,

so the tip

oh,

the tip is, yeah. They're the kind of two reactions that people give me. The tip is wear your shorts. Cover your legs in one person said Vaseline. The other person said just any moisturizer will do so I just use my normal leg moisturizer.

okay

Pre-run doesn't have to be Vaseline. I reckon Vaseline would be even more but I use quite a thick, QV moisturizer It was amazing. Really?

Oh

god. It, my legs felt warm from walking out the

is crazy. It is

is genuinely crazy. And I

so, I, so it traps the heat in or something.

insulating. So I could feel I hadn't rubbed it in properly I could feel immediately, the bits that weren't covered quickly rubbed it over, really I ran into the sunset

Golly gosh, I think you've clocked it. That is

running wreck.

Oh wait, I don't run at night

that is, if that's not a good running wreck, I don't know what is, but yes,

That is, honestly, that's probably, I mean, I haven't used it and I haven't tried, I do have a bit of an issue with rubbing Vaseline on your legs. Only because I feel like that petroleum jelly is so hard to get off. Like you have a shower and it's still there. Yeah.

Yeah. moisturized

No, but moisturizer different. is it Yeah. Have you? Yeah, like I just, I just think of Vaseline. 'cause I always used to wear it on my neck and everything from wetsuits and it would still be there a day later. and then

that's

clothes would be getting all greasy.

you'd have to Yeah.

then they stain actually.

Oh, really? Yeah. Okay. Well you can just use moisturizer. You don't have to use

use Vaseline. Okay, cool.

Okay. That's okay then

no, I love that.

everyone. If you are cold, give it a go. Send a photo in. Yeah.

Yeah. We wanna see your moisturized

see your moisturized. Warm, warm legs.

And

And do you have two wrecks as well? 'cause we can go one for one.

I do. My first wreck is to get a cup of tea, get some chocolate, open up Instagram, search cheeky run club, and go to our most recent post, read the comments. They, there are like over 100 comments to read. They are. Crazy. We have clearly gone on the wrong side of Instagram and people have just been

we're getting

majority of the time. the comments are saying isn't actually related to the video at

to the, to give the context. The video is about it's a clip from the Enhanced Games episode last week. our mistake definitely was putting in a video with Joe Rogan in it. Mm-hmm. Um, that Instagram saw it thought, I know exactly who loves Drew Rogan videos, and it somehow ended up in a corner of Instagram. Women don't. Black women playing sport? Pretty much, yeah. And it's just the most insane, it's just,

a lot of the time the people commenting I don't think they've even listened to what we've said because

No.

in the clip. We're essentially in a way on Joe Rogan's team, we were saying how crazy that the founders hadn't thought of it, but everyone's seen women comment on something Joe Rogan said, and then I feel like just run with it thinking that we're saying something bad about Joe, is comical. Anyway, my favorite comments. Okay. Okay. Women are secondary when it comes to sports.

I remember that one.

Women suck at sports. They're worse than school. Boys. Stop pushing this nonsense. No one watches it because it shocks. And a couple more. I seriously cannot imagine being as dumb as you two.

What about the one that was like, imagined being married to those two?

Oh, I see this.

That's pretty funny. I wanted to send

Dave. What's it like?

Oh

Anyway, so

what is it like?

have a look. It'll entertain you for a good two minutes. if you are like us, you might go on the wavelength of, whoa, that's kind of ridiculous to, oh, this is actually kind of making me feel sad to, oh, I'm a bit angry to back to being. This is kind of

that is the journey that we've on. We were literally, there was one night, I think it was Wednesday night, and we were both sad. We're both

I know. We

know what to

Can they stop. It's

And then we both woke up the next morning, we were like,

oh, okay. Yeah. We do not care.

but anyway, we did the first one we responded to. 'cause we were like, oh, how funny is

Yeah. We'll create, yeah. A hundred comments

now, no. We've been overwhelmed. But anyway.

Anyway, that is my wreck. What is yours?

okay. My next wreck is, it's a cooking wreck. so I've been making overnight oats. Nice. And I just wanted to, this is something that I have felt intimidated by my whole life. I don't know why. I think I thought it was

they're pretty scary, those

Yeah. Yeah. I just think, I thought

especially at

kind of hard and. it sounds like a lot of effort, don't you reckon? Okay.

Nope. But.

So for those, for anyone who hasn't tried them before, basically all I do now is I have a container I pour in the moats.

Sorry, sorry, I can't believe you are walking people through it, but go on, go I'm

If anyone thinks complicated, but I add in, milk cheer seeds and. sometimes I put in some cacao nibs 'cause they crunchy. Sometimes some coconut, sometimes some cinnamon. Like you can really get creative with it. Mix, mix, mix. Put it in the fridge and then in the morning you take it out and you can add in some fresh fruit, some muley, some Yep.

I would know all the

I've been doing all the above. It's literally delicious and it just saved me so much mental energy when I finished my runs being like, oh, what do I gotta make for breakfast? Am I gonna cook some toast or whatever? She's like, pull it outta the fridge. there. I reckon my time. remember when we did the episode with Jess Rothwell and she was telling us there's not really a protein window so much, but there is a carb window, try and get your carbs in. I reckon I'm getting my carbs in way sooner.

And also for anyone who doesn't like oats or is unable to have them, do exactly the same thing with Wee Bs or gluten-free wee Bs.

Oh, that's right. Wait, why you use gluten for

Yeah.

Do you have another wreck? I do.

do. This is for actually not just injured people, but anyone that is the slightest bit interested. Go to a spin class that is a proper spin studio rather than a gym that has them on the side. They are so hard and they are so good. I've been going to this place called BoDean Ride in Melbourne, and I love it. I have not got my heart rate up that high in, what, nine months? Wow.

Wow. So It's, properly like a workout.

it's a proper. Workout and you feel really good after. and it's kind of a fun time as well. The room is pitch black. There's tunes going. The instructors are

weird vibe in the morning, first thing in the morning?

No, I haven't found it. I thought it might Yeah. But it's actually pretty fun. Yeah, really good. that is my second and last wreck of the episode.

Oh, I think we've given so many wrecks.

All right. I think that's it for today's episode. I think

that's it. That's

That's been a very fun talk through a lot of suggestions,

I feel like we were talking about, we were talking about when we were prepping for this ep, we're like, we just need to get back to our roots.

Yeah, I know. It's been a bit

close to the sun.

too. It's too hot in here.

I know, I feel like we went from oh my God, Justins and Grace team, that was the highs. And then we really, we did the episode on, enhanced games and that obviously came back to bite us in the post, as Anna mentioned. So this episode, we just want to come back to just a classic cheeky episode. I hope you've all enjoyed it. Yes,

Yes. And we can't wait to be in your ears next Monday. Bye bye.

I'm gonna put, I'm gonna A SMR of opening up the nose drip and putting it on Anna's nose. We get this.

this bit. Okay.

Okay. So,

I'll put this, make you're on camera. Phoebe's just reading instructions 'cause she's forgotten what to do. Nose, clean and dry. I think so. As clean and dry as it'll ever get. Phoebe's taking the tape off and Sorry, she just flick me. I just

you

got my nose. I'm just really making sure it sticks. Okay. You ready? Yeah. What, and this is meant to make you feel better.