Are You Avoiding Your Finances? Straight-Talking Advice That Puts You Back in Control with Hilary Carden

✨ Episode Overview

In this episode, we’re joined by straight-talking financial adviser Hilary Carden, who cuts through the noise and gets real about money.

If your finances feel overwhelming, confusing, or something you keep putting off — this conversation is exactly what you need.

Hilary shares practical, no-nonsense advice to help you understand where you are, take back control, and start making confident decisions about your money.

Because just like everything in life… small steps make a big difference.

💡 What We Talk About

• Why so many people avoid looking at their finances
• The first step to getting back in control (and it’s simpler than you think)
• Understanding what’s coming in vs going out
• Why clarity is more powerful than complexity
• Common mistakes people make with money
• How to start planning for the future without feeling overwhelmed
• The importance of taking responsibility for your financial life

🔍 Key Takeaways

• Avoidance makes everything worse → awareness is the first step
• You don’t need to know everything → just start where you are
• Clarity creates control → know your numbers
• Small changes add up → consistency beats big gestures
• Your money decisions shape your future → be intentional

💸 The 1% Money Reset

If your finances feel out of control, start here:

• Look at your bank account (no judgement)
• Write down what’s coming in and going out
• Identify one small change you can make this week
• Set a regular “money check-in” time

Simple. Powerful. Life-changing.

❤️ Why This Matters

Money impacts every part of your life — your stress levels, your choices, your freedom.

When you feel in control of your finances, everything else feels lighter.

🔗 Connect with Hilary

Find out more about Hilary Carden and her straight-talking approach to money https://cardens.co.uk/

🎙️ Loved This Episode?

If this episode resonated:

• Share it with a friend who’s been avoiding their finances
• Follow the podcast for more simple, powerful life shifts
• Leave us a review — it helps more women take that first step

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In this episode, we’re joined by Ellie from Move and Mend Northampton, sharing simple, practical tips to improve your running form.

Whether you’re new to running or looking to move better, Ellie breaks down the small tweaks that can make a big difference — helping you run more efficiently, reduce injury risk, and feel stronger with every step.

We cover posture, cadence, arm movement, breathing, and the common mistakes most runners don’t even realise they’re making.

💡 What We Talk About

• Why running form matters more than most people think
• The common mistakes many runners make (and don’t realise)
• How posture impacts your efficiency and injury risk
• The importance of cadence and avoiding overstriding
• What your arms should actually be doing when you run

💡 Key takeaway: You don’t need to change everything — just focus on one small shift and build from there.

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

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Sleep is often the first thing we sacrifice — yet it underpins our mood, energy, health and performance.

In this episode, we explore why sleep is more than just rest. It’s the time when your body repairs, your brain resets, and your emotional resilience is restored.

If you’re feeling tired, overwhelmed or running on empty, this episode is a reminder that sometimes the most powerful place to start is with the basics.

💡 What We Talk About

• Why sleep is the foundation of wellbeing
• How it impacts mood, stress, focus and cravings
• What’s happening in your body while you sleep
• Simple habits that can improve sleep quality

🔍 Key Takeaways

• You can’t out-hack poor sleep — it affects everything
• Better sleep improves mood, energy and decision-making
• Small, consistent habits can make a big difference

🛠️ Top Tips

• Get morning daylight
• Keep sleep times consistent
• Reduce screens before bed
• Create a simple wind-down routine
• Watch caffeine later in the day

🎯 Simple Takeaway

👉 Get outside in the morning and reduce screen time before bed tonight.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and Healthier

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

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Ann & Sally

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to us at hello@1percenthappierandhealthier.co.uk

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What if midlife was something to look forward to—not fear?

In this episode, Jo Blackwell, founder of The Midlife Movement, shares a fresh and empowering perspective on ageing well. We explore how to reframe midlife as a time of growth, opportunity, and renewed purpose—rather than decline.

Jo talks about the importance of mindset, movement, and small daily habits, as well as navigating identity shifts and creating a life that feels truly aligned in this next chapter.

If you’re ready to challenge outdated beliefs about ageing and start embracing what’s possible, this episode is for you.

Here are lots of ways to learn more about Jo and her work:

Ageing Wonderfully Well: the Good News about Midlife and Growing Older: https://mybook.to/PBpod

READ THE BLOG: https://joblackwellmidlifeandbeyond.substack.com/

Listen to the Podcast:https://tr.ee/VQMBWZ

Watch on YouTube: https://tr.ee/byxjSS

Follow on:

Instagram: https://tr.ee/XHvI9I

Pinterest: https://tr.ee/p68nL9

Visit Jo's Shop: https://tr.ee/i52OhK

www.joblackwell.co.uk 

www.themidlifemovement.com 

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and Healthier

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

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Ann & Sally

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Follow us on Instagram: @happierandhealthier__

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Menopause isn’t just hot flushes—and you don’t have to “just get on with it.”

In this episode, GP and menopause specialist Dr Juliet Balfour breaks down what’s really happening during perimenopause and menopause, why symptoms can feel so overwhelming, and what you can do to take back control.

We cover the full range of symptoms—from brain fog and anxiety to sleep issues and low mood—plus the truth about HRT, simple lifestyle changes that make a difference, and how menopause can impact work and relationships.

Dr Balfour also shares practical advice for partners and a lesser-known but important tip: the benefits of local vaginal oestrogen for maintaining tissue health and preventing UTIs.

If you’ve ever felt confused, dismissed, or unprepared for this stage of life, this episode will leave you feeling informed, supported, and empowered.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and Healthier

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

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Guest Bio - Dr Juliet Balfour is a GP and a British Menopause Society registered menopause specialist. She runs the NHS specialist menopause service for Somerset and is director of Wells Menopause Clinic, a private online menopause service. She runs educational sessions for clinicians both in Somerset and nationally as well as sessions to inform patients about their health in menopause. She has contributed to many articles about menopause care in national newspapers and magazines.

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What if the idea of “having it all” is actually what’s leaving so many women feeling exhausted, overwhelmed, and never quite enough?

In this episode, Giselle Goodwin shares a powerful and honest perspective on modern womanhood, exploring the invisible load many women carry every day. From paid work to unpaid responsibilities at home, to the often-overlooked demands of living in a female body, it’s no wonder so many feel stuck on a relentless “hamster wheel.”

We unpack the pressure to do it all, the link between overwhelm and unrealistic expectations, and why constantly being busy doesn’t always lead to fulfilment. Giselle invites us to question the narrative we’ve been sold about success—and consider what we actually want our lives to look like.

This conversation also offers practical ways to step back and reset, including the idea of a “life audit” to help you identify what’s draining you, what truly matters, and where small, intentional changes could make a big difference.

If you’ve ever felt stretched too thin or like you’re constantly chasing, this episode will help you feel seen—and remind you that you’re not the problem.

🎧 Listen Now

If this episode resonated with you, share it with a friend who might need to hear it 💛

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

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Ann & Sally

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Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

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Facebook https://www.facebook.com/share/g/17An2r6AFE/? 

Have questions or want to join our Facebook community?

Reach out to us at hello@1percenthappierandhealthier.co.uk

Instagram @gisellegoodwinwrites

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Book: Can Women Really Have It All? A Happiness Handbook for Working Mothers https://amzn.eu/d/0dDDRZnf

Guest Bio Giselle Goodwin, PhD

Giselle is a researcher, writer and speaker specialising in women, work and wellbeing. After two decades as an entrepreneur running her own businesses, she completed a PhD in 2022 examining women’s experiences of work, happiness and identity. Her work explores the pressures modern women face around ambition, guilt and burnout, themes she has navigated in her own life while raising two daughters and building a career. Originally from Canada and now based in the UK, Giselle is passionate about helping women create healthier, more fulfilling lives and reimagining a future of work that truly supports them.

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50 episodes. Over 30 incredible guests. Hundreds of life-changing insights.

In this special milestone episode, we reflect on the most powerful lessons, habits, and mindset shifts shared across our journey so far.

From sleep and nutrition… to mindset, movement, nervous system regulation and everything in between — this is your ultimate highlight reel of what it really takes to feel happier, healthier, and more like you.

If you’ve ever wondered where to start — this is it.

🔥 What You’ll Learn

We’ve distilled the very best advice from our expert guests into simple, actionable takeaways you can start using today:

🧠 Mindset

• You are not your thoughts
• What you tell yourself matters — your brain is always listening
• Small shifts in thinking create big shifts in feeling

🌱 Habits & Consistency

• You don’t need to overhaul your life — just improve it by 1%
• The magic is in daily repetition, not perfection
• Tiny habits compound into massive change

😴 Sleep & Recovery

• Sleep is the foundation of everything — mood, energy, performance
• Your evening routine shapes your next day
• Rest is productive, not lazy

🍎 Nutrition & Alcohol

• How you fuel your body directly impacts how you feel
• Alcohol may be quietly affecting your energy, mood, and clarity
• Awareness is the first step to change

🧘 Nervous System & Stress

• Your body is constantly asking: “Am I safe?”
• Breathwork is one of the fastest ways to regulate your system
• Slowing down is often the key to moving forward

🏃 Movement

• Movement doesn’t need to be extreme to be effective
• Consistency beats intensity
• Find something you enjoy — and keep showing up

💡 The Biggest Takeaways

Across every conversation, a few truths kept coming up:

• There is no one-size-fits-all approach
• The basics work — and they work really well
• You don’t need more information… you need more implementation
• Feeling better is available to you — starting with small steps

🎉 A Thank You

To every guest who has shared their wisdom…

And to every listener who has taken even 1% action…

This milestone is because of you.

🔁 A Question to Reflect On

👉 What’s the one thing you’ve learned… that you’re still not doing?

Because the next level isn’t about knowing more —

It’s about living what you already know.

🚀 What’s Next

We’re just getting started.

More conversations.

More tools.

More ways to help you become 1% happier and healthier — every single day.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and Healthier

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Hosted on Acast. See acast.com/privacy for more information.

Your brain believes what you tell it

In this deeply moving and empowering episode, we sit down with Clare Youssouf, member of Time Seekers and a passionate advocate for women’s wellbeing.

Clare shares her incredible journey from feeling passively suicidal and being diagnosed with bipolar disorder… to completely transforming her life through mindfulness and nervous system regulation.

Her story is proof that change doesn’t come from one giant leap — but from one small, consistent step.

🌱 Clare’s Turning Point

Clare began with something beautifully simple.

Every day, she walked around her local field repeating:

“I can see…”

That was it.

For 8 weeks, she kept going.

And slowly, something shifted.

• Her thoughts began to slow
• She felt more present
• The noise in her mind softened

That one small practice became the foundation for a completely new way of living.

🔥 What We Talk About

• How mindfulness can transform even the darkest mental states
• The power of small, consistent actions over time
• Understanding the inner critic — and why it’s not always telling the truth
• Neuroplasticity: how your brain can change and adapt at any stage of life
• Why “your brain believes what you tell it”
• The link between mental wellbeing and the menopause
• How Clare simplifies complex topics like polyvagal theory so anyone can understand them

🧠 Nervous System 101 (Made Simple)

Clare explains that your body is constantly asking one key question:

👉 “Am I safe?”

Your nervous system is always scanning your environment, your thoughts, and your internal state.

And here’s the powerful part:

• Just because you think something… doesn’t make it real
• Your body reacts to perceived danger — not just actual danger
• You can learn to signal safety to your system

🌬️ The Power of Breath

One of the most practical tools Clare shares is breathwork.

Why it matters:

• It directly regulates your nervous system
• It sends a signal of safety to your body
• It helps bring you out of overwhelm and back into the present moment

Simple. Accessible. Powerful.

💡 Key Takeaways

• Small steps, repeated daily, create profound change
• You are not your thoughts — you can observe them
• Your brain is adaptable (at any age or stage)
• Safety is something you can create, not just something you wait for
• Regulating your nervous system is the foundation for feeling better

🔁 A Question to Reflect On

👉 What’s one small step you could take today… and repeat tomorrow?

Because transformation doesn’t come from doing everything.

It comes from doing something — consistently.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and Healthier

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Connect with Clare

Instagram - clareyoussouf and timeseekers_womenswellbeing

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✨ Episode Overview

In this powerful and eye-opening conversation, we’re joined by Sarah Rusbatch, a qualified Grey Area Drinking Coach who has helped over 10,000 women reclaim their energy, confidence, and joy.

Sarah shares her personal journey and the work she now does supporting women who feel stuck in the “in-between” with alcohol — not rock bottom, but not feeling their best either.

We explore how alcohol may be quietly impacting your mood, anxiety, sleep, and overall spark for life… and why so many women are starting to question their relationship with it.

🔥 What We Talk About

• What grey area drinking really is (and why it’s more common than you think)
• The subtle signs alcohol might be affecting your:
• Anxiety
• Energy levels
• Bloating
• Sense of joy and fulfilment
• How alcohol can slowly dim your “spark” without you even realising
• The powerful question: “Is alcohol your magic… or your medicine?”
• The shift in alcohol marketing — and how brands are increasingly targeting women
• Why “everything in your life is better without alcohol” (and what that actually looks like in real life)

💡 The 30-Day Experiment

Sarah introduces her 30-day alcohol-free experiment — a supportive, eye-opening reset designed specifically for women.

This isn’t about restriction or labels. It’s about curiosity.

Inside the experiment:

• Daily supportive videos
• Encouraging messages
• A community of women on the same journey
• Space to reconnect with how you really feel without alcohol

Because sometimes the most powerful thing you can do… is pause.

🌱 Key Takeaways

• You don’t need to hit rock bottom to question your drinking
• Alcohol may be masking what actually needs your attention
• Small changes can create massive shifts in mood, clarity, and confidence
• You deserve to feel calm, energised, and fully yourself — without relying on a drink

🔁 A Question to Reflect On

👉 Is alcohol adding to your life… or taking away from it?

Or as Sarah puts it:

Is it your magic, or is it your medicine?

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and Healthier

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Connect with Sarah Rusbatch

Book - Beyond Booze

Instagram Sarahrusbatch

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The Hidden Power of the Self-Fulfilling Prophecy

In this powerful episode of Happier & Healthier, we’re joined by Miki, who shares insights from her university dissertation on the self-fulfilling prophecy — and how the labels we’re given, especially in childhood, can quietly shape the direction of our lives.

Have you ever been told you’re … “not academic”… “the sporty one”… “the shy one”… “bad with money”… ?

What if those words weren’t truths — just suggestions you unknowingly accepted?

Miki explains how identity can be formed by repeated messages from parents, doctors, teachers, peers, and society — and how those early narratives can become internalised beliefs that guide our decisions for decades.

But here’s the empowering part:

What’s learned can be unlearned.

What We Explore

✨ What the self-fulfilling prophecy actually is — and how it plays out in everyday life

✨ How childhood labels can become adult limitations

✨ Why your inner voice might not actually be your voice

✨ How identity drives action (and inaction)

✨ Small steps to begin rewriting your narrative

We talk about how women in midlife often find themselves saying:

• “I’ve never been confident.”
• “I’m just not disciplined.”
• “I’ve always struggled with my weight.”
• “I’m not the type of person who exercises.”
• “I’m not academic.”
• “I’m too old to change.”

But where did those beliefs start?

And are they actually true?

Why This Matters

If you believe you’re “someone who never sticks to things”…

You’ll unconsciously prove it.

If you believe you’re “bad with boundaries”…

You’ll keep over-giving.

If you believe you’re “not strong”…

You won’t try to lift.

Identity becomes behaviour.

Behaviour reinforces identity.

And the cycle continues.

Until you interrupt it.

The Small Step

This episode invites you to gently notice:

• What does your inner voice sound like?
• Is it kind? Or critical?
• Is it fact? Or repetition?

Because you are not your old labels.

You are not your past report card.

You are not the throwaway comment someone made when you were 12.

You are allowed to choose who you become — one small step at a time.

A Question To Reflect On

If you stopped telling yourself “That’s just the way I am”…

Who might you become?

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and Healthier

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Hosted on Acast. See acast.com/privacy for more information.

How Lindsey Turned Recovery into a Mission to Help Others

In this deeply honest and empowering episode of Happier & Healthier, Sally and Ann are joined by Lindsey Turner, an empowerment coach who helps women heal, rebuild, and reclaim their lives after narcissistic relationships and betrayal.

Lindsey shares her own powerful journey of transformation following a toxic relationship that left her disconnected from herself. She opens up about the wake-up moments that led her to choose herself, step away from alcohol, and begin the inner work of healing, self-worth, and identity rebuilding.

What unfolds is a compassionate and inspiring conversation about what it really takes to move forward after emotional trauma — not by rushing the process, but by taking small, intentional steps back to yourself.

We explore:

• How narcissistic relationships impact confidence, identity, and self-trust
• Why betrayal can be a catalyst for deep personal transformation
• Lindsey’s journey to sobriety and how it supported her healing
• The power of boundaries, self-awareness, and self-compassion
• How becoming certified through Jay Shetty helped Lindsey step into her purpose and support other women
• Why healing isn’t about fixing yourself — it’s about remembering who you are

This episode is a reminder that you are not broken, behind, or weak — and that even after the most painful chapters, it’s possible to rebuild a life rooted in clarity, strength, and self-respect.

A must-listen for anyone navigating healing after a difficult relationship, questioning their worth, or ready to take that first step toward empowerment.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and Healthier

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Get in touch with Lindsey Turner

Instagram serenity_4_women

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Why gut health affects your brain, skin, hormones, and more

In this episode of Happier & Healthier, Sally and Ann are joined by Dr Leke Asong, the gut health doctor known for breaking down complex science into practical, real-life understanding.

Together, we explore why gut health is about so much more than digestion — and how symptoms you might never associate with your gut could actually start there.

Dr Leke explains how analysing a simple poo sample can provide powerful insights into what’s really going on inside your body, helping to uncover root causes behind a wide range of physical and mental health issues. Rather than guessing or masking symptoms, he shares why personalised gut testing can be a game-changer for long-term health.

We dive into:

• The gut–brain connection and how gut imbalances can affect mood, anxiety, stress, and mental clarity
• The gut–skin connection, including links to acne, eczema, inflammation, and chronic skin conditions
• Why persistent symptoms are often signals, not something you should “just live with”
• How gut health influences hormones, immunity, energy levels, and overall wellbeing
• Why understanding your gut is key — not one-size-fits-all advice

This conversation is reassuring, eye-opening, and empowering — especially if you’ve ever felt frustrated by unexplained symptoms or wanted clearer answers about your health.

A high-value episode for anyone curious about what their body is really communicating, and how small, informed steps can lead to meaningful change.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Get in touch with Dr Leke Asong MD MRCGP

Instagram guthealthmedic

Hosted on Acast. See acast.com/privacy for more information.

Fueling Your Body for Better Training

Guest: Darryl Corley - That Nutrition Guy

UK Nutrition Ambassador for HYROX

Are you training hard, showing up consistently — but still feeling flat, under-fuelled, or not recovering the way you expect?

In this episode of the 1% Happier & Healthier podcast, Ann & Sal are joined by Darryl, the UK HYROX Nutrition Ambassador, to unpack one of the most common (and misunderstood) issues in training and wellbeing: fear of carbs.

Darryl shares how discovering nutrition became his passion, starting with curiosity, experimentation, and sharing what he was learning on Instagram — before being approached to become the HYROX Nutrition Ambassador. Today, he travels the UK, speaking at HYROX-affiliated gyms and helping people understand how food can support training, performance, and recovery.

This conversation strips away food fear and brings the focus back to fuel — what your body actually needs to perform well, recover properly, and feel stronger.

🥗 In This Episode, We Explore:

• Why so many people are scared of carbohydrates — and where that fear comes from
• How under-fuelling can quietly affect energy, performance, and recovery
• Why carbs are essential fuel for training
• The importance of protein for muscle repair and recovery
• How to fuel for performance without overcomplicating nutrition
• Simple, effective food choices to support training, including:
• oats
• quinoa
• bulgur wheat
• sweet potato
• How to build meals that are nourishing, satisfying, and sustainable

🔥 Key Takeaway

Fuel isn’t the enemy —

fear is.

When you fuel your body properly, everything works better.

🎧 Listen If You:

• Train regularly but feel low on energy
• Struggle with food fear or carb avoidance
• Want to improve performance without extremes
• Are curious about HYROX or functional training
• Believe food should support your life, not control it

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Get in touch with Darryl Corley

Instagram That_NutritionGuyDarryl

Hosted on Acast. See acast.com/privacy for more information.

Guest: Jordan Barker Porter

Pro Boxer | Gym Owner | Channel 4 SAS: Who Dares Wins Contestant

What if one honest realisation could change the entire direction of your life?

In this inspiring episode of the 1% Happier & Healthier podcast, Ann & Sal sit down with Jordan Barker Porter, a professional boxer, gym owner, and former contestant on Channel 4’s SAS: Who Dares Wins — to talk about transformation, identity, and finding purpose in unexpected places.

Seven years ago, Jordan realised her relationship with alcohol was no longer serving her life. A friend suggested something simple: go to a local boxing gym. That one decision became the turning point. Jordan fell in love with boxing, discovered discipline and self-belief, and ultimately found a sense of purpose that changed everything.

Today, Jordan uses boxing not just as a sport, but as a tool for growth — mentally, physically, and emotionally — helping others realise what’s possible when they take responsibility for their choices and back themselves.

This is a conversation about courage, honesty, and the power of taking one small step that leads to a completely new life.

🥊 In This Episode, We Explore:

• The moment Jordan realised something had to change
• How boxing became the anchor that helped her rebuild her life
• The role of discipline in overcoming unhealthy habits
• What SAS: Who Dares Wins taught her
• Identity shifts — from who you were to who you choose to become
• Why purpose is often found through discomfort
• How small daily actions create lasting transformation

🌱 Key Takeaway

You don’t need a perfect plan —

you need one honest decision, followed by another.

🎧 Listen If You:

• Are questioning habits that no longer serve you
• Want proof that it’s never too late to change direction
• Are curious about how sport can transform mindset and identity
• Believe small steps can lead to big life shifts

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Get in touch with Jordan

Instagram jordanbarkerporter

Hosted on Acast. See acast.com/privacy for more information.

In this deeply inspiring episode of the 1% Happier and Healthier Podcast, we’re joined by Sara, The Mindset Model who shares her powerful journey of rebuilding confidence after years of self-doubt and a life-changing accident.

Sara opens up about growing up without confidence at school, how a serious accident became a turning point in her life, and the gentle yet courageous steps she took to reclaim her sense of self. Rather than chasing overnight change, Sara shows us how small, intentional shifts in mindset can completely transform how we see ourselves and what we believe is possible.

Through volunteering in her community, spending time in nature, reading mindset-shifting books, and challenging deeply rooted limiting beliefs, Sara began to rewrite her internal narrative — moving from “I’ll never be able to” to the far more empowering “What if I could?”

This episode is a reminder that confidence isn’t something you’re born with — it’s something you build, one thought, one choice, and one small step at a time.

🌱 What You’ll Learn in This Episode

• How early experiences can shape (but don’t define) our confidence
• Why small steps are more powerful than big leaps when rebuilding self-belief
• How to recognise and challenge limiting beliefs
• The role of volunteering and community in healing and growth
• Why getting out into nature can shift perspective and mindset
• How reading and learning can help you change your internal dialogue
• The power of changing your language from “I can’t” to “What if I could?”

💭 Key Takeaway

Confidence isn’t about being fearless — it’s about being willing to question the stories you’ve been telling yourself and gently choosing a new one.

🎧 Perfect For You If…

• You’ve ever struggled with confidence or self-belief
• You feel stuck in an “I can’t” mindset
• You’re recovering from a setback, accident, or major life change
• You’re curious about how mindset shifts can improve your happiness and health
• You believe change happens 1% at a time

🔗 Stay Connected

If this episode resonated with you, please subscribe, rate, and share the podcast with someone who might need this message today.

And remember — you don’t have to change everything at once. Just start with 1% 💛

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percentandhealthier.co.uk.

 Connect with Sara The Mindset Model

www.themindsetmodel.co.uk

e mail: hello@themindsetmodel.co.uk

Instagram: themindsetmodel_

Hosted on Acast. See acast.com/privacy for more information.

Featuring Bob, Host of the “Pain-Free Living” Podcast

In this episode, Ann and Sally sit down with Bob — the curious mind and big heart behind the Pain-Free Living Podcast.

Bob has always been fascinated by how things work… especially the human body. But it wasn’t until mid-career that he had the chance to completely change direction. A single visit to watch an osteopath at work opened the door to a new passion — and ultimately a new life.

Fast forward to today, and Bob is an osteopath who believes one thing above all else:

👉 Movement is medicine — for every body, at every age.

From working with people living with disabilities to helping clients in their 70s, 80s, and 90s regain strength, confidence, and mobility, Bob has dedicated his career to helping people experience what’s possible when they start moving again.

🌟 In This Episode, We Explore:

• How a mid-career moment of curiosity changed Bob’s entire life path
• Why understanding the body’s mechanics leads to better health
• The powerful link between movement, longevity, and living pain-free
• Real stories of clients (including over-70s!) who transformed their mobility
• Why disability should never mean the end of movement
• How to start moving more — even if you feel stuck, scared, or unsure where to begin
• The shared belief between Bob, Ann, and Sally that small steps create big change

💬 Key Takeaways:

• It’s never too late to change your career — or your health.
• Consistent gentle movement is often more powerful than intense workouts.
• The body is designed to adapt — at 20, 40, 70, or 90 years old.
• Curiosity can lead you to the next chapter of your life.
• Movement is not just physical; it improves confidence, independence, and emotional wellbeing.

🎙 About Bob

Bob is the host of the Pain-Free Living Podcast and a practicing osteopath who works extensively with:

• People aged 70+
• People with disabilities
• Anyone wanting to improve their movement, reduce pain, and live more freely

His philosophy is simple and powerful:

Movement is Medicine

✨ Connect With Us

Follow the journey & join the 1% movement:

Instagram: @1percenthappierandhealthier

Hosts: @sallyhadfield_ & @annie_brebs

✨ Connect With Bob

Instagram: bob_painfreeliving

Hosted on Acast. See acast.com/privacy for more information.

Meet Michelle the Pelvic Goddess

In this episode of Happier & Healthier, Sally and Ann are joined by the wonderful Michelle – the Pelvic Goddess – a true font of knowledge when it comes to women’s pelvic health.

Michelle shares her holistic, whole-body approach to pelvic wellbeing, helping women understand that pelvic symptoms are never “just something you have to live with.” From bladder and bowel issues to pain, prolapse and menopause-related changes, Michelle explains why the root cause of the problem often lies far beyond the pelvis itself.

Together, we explore how symptoms can stem from unexpected areas such as the jaw, feet, legs, hips, or even past physical or emotional trauma, and why taking the time to properly assess and diagnose is key to long-term improvement.

This is a high-protein episode, packed full of practical information, reassurance, and empowering advice to help women find the right approach for their body.

What We Cover in This Episode:

• Common (and not-so-common) pelvic health symptoms women experience
• Why pelvic issues are often connected to the whole body
• How posture, movement patterns, and past injuries can play a role
• The importance of individualised diagnosis instead of one-size-fits-all solutions
• Practical advice and tips for:
• Menopause
• Constipation
• Supporting bladder and bowel health
• How Michelle supports women to feel confident, informed, and in control of their health

Why You’ll Love This Episode:

✔ Reassuring and empowering

✔ Practical, actionable tips

✔ Eye-opening connections you may never have considered

✔ Perfect for women at any life stage

Whether you’re dealing with symptoms yourself or simply want to understand your body better, this episode will leave you feeling informed, supported, and hopeful.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Get in touch with Michelle

on Instagram: @thepelvicgoddess

on Facebook Michelle Cockram

on e mail thepelvicgoddess@gmail.com

website...

Hosted on Acast. See acast.com/privacy for more information.

Bernie’s Story of Strength and Identity in his 70's.

In this uplifting and perspective-shifting episode of the 1% Happier and Healthier Podcast, we sit down with Bernie, a 74-year-old (nearly 75!) from San Diego who is redefining what ageing can look like.

For most of his life, Bernie worked long hours and put his health on the back burner. Like many people, work came first — until retirement at 63 created space for a different question: Who do I want to be now?

One book changed everything. Inspired to take responsibility for his strength and wellbeing, Bernie began working on his fitness — not with extremes, but with consistency and intention. Since then, he’s lost 25 pounds, built his own home gym, and completely reshaped his identity. Today, Bernie is an Instagram sensation, inspiring thousands of people around the world to believe that it’s never too late to get stronger, healthier, and more confident in your body.

This conversation isn’t just about fitness — it’s about identity. Bernie reminds us that lasting change happens when we stop asking “What should I do?” and start asking “Who do I want to be?”

💪 What You’ll Learn in This Episode

• Why it’s never too late to start prioritising your health
• How retirement can be a powerful opportunity for reinvention
• The role of identity in creating lasting lifestyle change
• Why strength matters more as we age — physically and mentally
• How small, consistent actions compound over time
• What Bernie’s journey teaches us about confidence, purpose, and self-belief
• How redefining “ageing” can unlock a healthier future

🧠 Key Insight

Real transformation begins when your habits align with your identity.

Ask yourself: Who do I want to be — and what would that person do today?

🎧 This Episode Is Perfect For You If…

• You think it might be “too late” to get fit or strong
• You’re approaching retirement or navigating a new life chapter
• You want inspiration to build health habits that actually last
• You’re curious about strength, longevity, and mindset
• You believe it’s possible to be 1% happier and healthier at any age

💛 Final Thought

Bernie’s story proves that age is not a barrier — it’s an invitation.

You don’t have to change everything overnight. You just have to decide who you want to be next.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percentandhealthier.co.uk.

 Connect with Bernie on instagram: @berniepr

Hosted on Acast. See acast.com/privacy for more information.

The secrets of forest bathing revealed.

Guest: Susanne Meis (Forest Bathing / Shinrin-yoku guide; leads the guide team at Kew Gardens)

Episode Summary:

What if the fastest way to feel calmer, clearer and more energised was… free and right outside your door? This week, Sally and Anne are joined by Suzanne, a forest bathing (Shinrin-yoku) guide, to explore what forest bathing really is (hint: it’s not just a walk in the woods). Suzanne shares the science-backed benefits of being with nature—how it helps shift you out of fight-or-flight and into rest-and-digest—plus simple practices you can try in just 10–15 minutes.

In This Episode, We Cover:

• Sally’s quick grounding reset (5 minutes on the grass!)
• What forest bathing (Shinrin-yoku) actually means
• Why modern life keeps us stuck in fight-or-flight
• How nature supports the parasympathetic nervous system (rest-and-digest)
• Why “being with nature” is different from exercising in nature
• Phone-free time outdoors (and why one glance can break the reset)
• The “soft fascination” effect that restores focus and mental energy
• Tree compounds (phytoncides) and immune support (as discussed)
• Simple, practical ways to start forest bathing anywhere
• Suzanne’s powerful 1% tip: focus on beauty

Try This: Your 1% Happier & Healthier Action

Set a timer for 10 minutes. Go outside (garden, park, or street with trees). Put your phone on silent/flight mode. Walk slowly and notice:

• one sound
• one colour
• one texture or movement
• Ask yourself: How do I feel now compared to 10 minutes ago?

Practical Exercises Mentioned:

• Sensory walk: slow down, no destination, open your senses
• Tree / fractal tracing: follow a tree’s branches slowly with your eyes
• Fingertip tracing: gently trace fingertips along your forearm/hand to anchor calm
• Morning light practice: step outside early, orient toward daylight, breathe and visualise light “flooding” the body (as described)

Resources Mentioned:

• Richard Louv — Last Child in the Woods (nature deficit disorder concept)
• Dr. Jacob Lieberman — Light: Medicine of the Future; Take Off Your Glasses and See
• Suzanne also references Luminous Life as a favourite

Connect with Susanne:

• Forest bathing events via the Kew Gardens website
• Website: meetinnature.com
• Free resource mentioned: Natural Energy Insider Guide (on her website)

Quotes to Remember:

• “Forest bathing isn’t just being in nature—it’s being with nature.”
• “Nature is the therapist. I’m not the therapist.”
• “Focus on beauty—it lifts you out of fear and expands you.”

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Connect with Susanne Meis to find out more.

Forest Bathing at Kew Gardens

Instagram tfb_institute

Hosted on Acast. See acast.com/privacy for more information.

Dry January isn’t the finish line.

It’s feedback.

In this final episode, we explore what to do with everything you’ve noticed, learned and felt over the past month — without rules, pressure, or “shoulds.”

This is about turning awareness into self-trust, and making choices that support the life you actually want to live.

Not perfectly.

Just gently.

Just honestly.

In this episode, we explore:

• How you feel now compared to before you took a break
• What surprised you most
• What’s become non-negotiable going forward
• Why “just cutting back” can sometimes feel harder than taking a break
• Why clarity is more powerful than rules
• And how alcohol can quietly become optional again

Gentle questions to reflect on:

• Does alcohol feel optional in my life right now?
• Do I drink because I want to — or because it’s expected?
• Does alcohol help me unwind — or does it borrow tomorrow’s calm?
• How would my evenings feel without it?
• What might I gain from another short break?

A powerful reframe:

You’re not finishing something.

You’re discovering something.

More clarity.

More energy.

More calm.

More you.

One small 1% invitation:

Write down what you want your “new normal” to protect — sleep, mornings, mood, self-trust — and let those become your compass.

Why this matters:

• UK Chief Medical Officers recommend no more than 14 units per week to keep health risks lower — but there is no completely “safe” level
• Recent research suggests even moderate drinking (more than 7 drinks per week) increases the risk of premature death

You didn’t quit something.

You discovered something.

On a similar journey? Want to share your story and connect with others making positive changes?

Follow our 1% Happier and Healthier page on Facebook https://www.facebook.com/share/1As5stBXSg/?mibextid=wwXIfr

and join our new Facebook group for dry January https://www.facebook.com/profile.php?id=61577141566058

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community?

Contact us via e mail hello@1percenthappierandhealthier.co.uk

Hosted on Acast. See acast.com/privacy for more information.

If alcohol has started to feel “different” in midlife — you’re not imagining it.

During perimenopause and menopause, hormonal changes genuinely alter how your body and brain respond to alcohol. What once felt relaxing can begin to feel draining, anxiety-provoking, and emotionally costly.

This episode gently explains why — and what many women notice when they begin to change their relationship with alcohol.

Not from restriction.

From self-respect.

In this episode, we explore:

• How falling oestrogen and progesterone change your stress response, sleep, mood and blood sugar
• Why alcohol often hits harder on the same amount
• Why 2–4am waking, anxiety and low mood become more common
• How alcohol can quietly worsen hot flushes, night sweats, weight gain and inflammation
• And why nothing is “wrong” with you — your body is changing, not failing

Common menopause symptoms alcohol can intensify:

🔥 Hot flushes & night sweats

Alcohol dilates blood vessels and disrupts temperature regulation — often making flushes more intense, especially wine.

😴 Sleep problems

Alcohol fragments sleep later in the night, increasing waking, racing thoughts and exhaustion — particularly when sleep is already fragile.

😖 Anxiety & low mood

Hormonal shifts already raise baseline anxiety risk. Alcohol can amplify next-day panic, worry and “doom feelings.”

Midlife weight, cravings & blood sugar:

As hormones shift, insulin sensitivity and muscle mass change.

Alcohol disrupts blood sugar, increases cravings, and adds empty calories — often showing up as stubborn middle-weight gain, fatigue and inflammation.

For many women, reducing alcohol is the missing piece that finally makes other health efforts work again.

The emotional piece (this matters):

Many women quietly think:

“I can’t handle alcohol like I used to — what’s wrong with me?”

Nothing is wrong with you.

This is biology — not weakness.

What once felt relaxing can now feel overstimulating, draining and emotionally expensive.

The upside women often notice:

• Fewer night sweats
• Better, deeper sleep
• Calmer mornings
• More stable mood
• Increased confidence and self-trust
• Feeling more like themselves again

A gentle reframe:

This isn’t about rules, restriction or perfection.

It’s about asking:

Is alcohol supporting me in this phase of life — or making it harder?

For many women, menopause becomes the moment they realise:

“I don’t need this anymore.”

And that realisation can feel deeply freeing.

One small 1% reflection:

• How do I feel after drinking now compared to 10 years ago?
• Does alcohol help my symptoms — or intensify them?
• What might I gain from a short break?

Why this matters:

• Alcohol use is linked with anxiety and depression and can worsen mental wellbeing
• UK households spend around £24 billion on alcohol
• Women experience alcohol’s effects more strongly than men due to body composition and metabolism
• Even moderate drinking increases breast cancer risk — and that risk rises with each additional drink per week

You are not broken.

Your body is communicating.

On a similar journey? Want to share your story and connect with others making positive changes?

Follow our 1% Happier and Healthier page on Facebook https://www.facebook.com/share/1As5stBXSg/?mibextid=wwXIfr

and join our new Facebook group for dry January https://www.facebook.com/profile.php?id=61577141566058

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community?

Contact us via e mail hello@1percenthappierandhealthier.co.uk

Hosted on Acast. See acast.com/privacy for more information.

Most people quit before the good bit kicks in.

In this episode, we explore what actually starts to change when alcohol is removed — not dramatically, not overnight, but steadily, gently, and in ways that often surprise people.

This is the quiet glow-up.

The calm confidence.

The mornings that begin to feel like yours again.

Not perfection — progress.

In this episode, we explore:

• The emotional and physical benefits people don’t expect
• Why better mornings often become more motivating than avoiding hangovers
• How emotional resilience improves — feelings still happen, but feel more manageable
• The way confidence shifts from loud to grounded
• Why many people say: “I feel more like myself again.”

A gentle timeline of change:

Days 1–7

• Sleep begins to shift
• Mornings feel clearer
• Less brain fog

Weeks 2–3

• Energy starts to return
• Mood feels steadier
• Skin often looks brighter
• Cravings soften

And emotionally…

• More patience
• More self-trust
• More ease

Reflections from Ann & Sally:

• What surprised them most
• How their confidence changed
• Why mornings became sacred
• How movement and food choices felt easier and more intuitive

Questions to gently reflect on:

• Do I feel pressure to drink — from others or from myself?
• How comfortable am I saying “no thanks”?
• Who am I without alcohol in social spaces?
• Do I like myself more or less when I drink?
• How much time do I lose to hangovers or recovery?

One small 1% invitation:

Write down three wins — even tiny ones.

Noticing progress trains your nervous system to expect more calm.

Why this matters:

• Alcohol weakens immunity and can weaken bones, increasing fracture risk.
• Lost productivity and wider economic impact linked to alcohol is estimated at around £5 billion within the £27.4 billion total cost.

You’re not losing anything.

You’re getting yourself back.

On a similar journey? Want to share your story and connect with others making positive changes?

Follow our 1% Happier and Healthier page on Facebook https://www.facebook.com/share/1As5stBXSg/?mibextid=wwXIfr

and join our new Facebook group for dry January https://www.facebook.com/profile.php?id=61577141566058

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community?

Contact us via e mail hello@1percenthappierandhealthier.co.uk

Hosted on Acast. See acast.com/privacy for more information.

Guess what?

You probably don’t.

But most of us were never given the chance to find out.

Alcohol is one of the most socially normalised drugs in the world — woven into celebrations, stress relief, confidence, reward and connection. Not because we consciously chose it… but because we were taught it.

In this episode, we gently question that story — without judgement, pressure, or labels — and explore what “fun” can look like when you’re actually present, rested, and fully yourself.

This isn’t about giving things up.

It’s about discovering what you gain.

In this episode, we explore:

• How cultural conditioning quietly shapes our habits
• Why many people drink from expectation rather than desire
• What changes when alcohol is removed — and what surprisingly stays the same
• The difference between real fun and alcohol-fuelled fun

Gentle questions to reflect on:

• What feeling am I usually trying to change when I drink?
• Do I use alcohol to switch off, numb out, or cope?
• How do I handle stress when I don’t drink?
• Does alcohol help me feel more like myself — or less?
• Would I behave differently socially without it?

A simple reframe:

Fun doesn’t come from what’s in your glass.

It comes from:

• Connection
• Presence
• Energy
• Remembering the night

These are nervous-system gifts — and alcohol quietly takes them away.

One small 1% invitation:

Notice one social moment this week without alcohol.

Pay attention to how connected, calm and clear you feel — even if it’s different, even if it’s subtle.

Awareness is the beginning of choice.

Why this matters:

• Alcohol is classified as a carcinogen and increases the risk of several cancers, including breast, bowel, liver, mouth and throat.
• An estimated 17 million working days are lost each year due to alcohol-related sickness, costing around £7 billion to the economy.

Small changes don’t shrink your life.

They give it back.

On a similar journey? Want to share your story and connect with others making positive changes?

Follow our 1% Happier and Healthier page on Facebook https://www.facebook.com/share/1As5stBXSg/?mibextid=wwXIfr

and join our new Facebook group for dry January https://www.facebook.com/profile.php?id=61577141566058

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community?

Contact us via e mail hello@1percenthappierandhealthier.co.uk

Hosted on Acast. See acast.com/privacy for more information.

Dry January isn’t meant to feel like punishment.

It’s meant to feel like relief.

In this episode, we explore how to do Dry January in a way that actually supports your nervous system, your energy, and your real life — not just your willpower.

This is about moving beyond “just get through January” and learning how to create calmer habits that last.

Small shifts.

Better sleep.

A clearer mind.

A gentler way to feel good.

In this episode, we talk about:

• Why cravings don’t mean failure — they mean habit
• What urges are really about (and why most pass within 20–30 minutes)
• How alcohol quietly affects your sleep, mood, anxiety and motivation
• Why changing when and why you drink matters more than how much
• How to manage FOMO without forcing yourself to miss out
• And how to build replacement rituals that actually feel good

Gentle reflections:

• Which situations feel harder without alcohol — and why?
• How does alcohol affect your sleep and your mornings?
• Do you notice changes in your anxiety, energy or tolerance over time?

Awareness isn’t judgement. It’s power.

Practical tools you’ll learn:

• How to set yourself up for success with alcohol-free swaps and simple planning
• The “delay, distract, decide” method for cravings
• How to leave social events early without guilt
• Easy replacement habits for wind-down, connection and reward
• How to celebrate progress without chasing perfection

One small 1% shift:

This week, notice what your cravings are really asking for — rest, comfort, connection, relief — and give yourself that instead.

Why this matters:

• In the UK, alcohol is the biggest risk factor for death and disability among people aged 15–49.
• Alcohol reduces REM sleep, increases early morning waking, and raises baseline anxiety — even in small amounts.
• It doesn’t relax your nervous system.
• It just delays stress until later.

On a similar journey? Want to share your story and connect with others making positive changes?

Follow our 1% Happier and Healthier page on Facebook https://www.facebook.com/share/1As5stBXSg/?mibextid=wwXIfr

and join our new Facebook group for dry January https://www.facebook.com/profile.php?id=61577141566058

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community?

Contact us via e mail hello@1percenthappierandhealthier.co.uk

Hosted on Acast. See acast.com/privacy for more information.

Alcohol is everywhere at this time of year — Christmas, celebrations, “just one more”… and Dry January looming in the background.

So in the very first episode of our brand-new mini-series on alcohol, we’re having an honest, no-judgement conversation about the thing so many of us call “normal”… without ever stopping to ask if it’s actually working for us.

Because here’s the truth: Sally and Anne don’t drink anymore — and that still surprises people, because we used to be the ones out until the lights came on. This series isn’t about telling you to quit. It’s about giving you tools, perspective, and the kind of reflective questions that can shift everything.

In this episode, we talk about:

• Why alcohol becomes part of our identity (confidence, belonging, “stress relief”)
• The difference between choice vs habit — and how quickly it turns into routine
• The “invincible at night / anxious the next day” cycle (hello, hangxiety)
• The social pressure that makes drinking feel automatic
• Why “normal” is a moving target — and why your relationship with alcohol matters more than your units
• A powerful truth: regular drinking trains the brain to expect alcohol to relax… making it harder to unwind naturally over time

Gentle reflections to consider:

• How do I actually feel after drinking — emotionally, mentally and physically?
• What do I reach for alcohol to change or soothe?
• Is it giving me the calm, connection and rest I think it is — or just delaying them?

No pressure. No labels. Just awareness.

One small 1% shift:

Tonight, notice how your body feels before, during and after drinking — without changing anything yet.

Awareness is the first nervous-system reset.

If this episode resonated, share one small insight using #1PercentAF — because tiny changes create big calm.

You don’t need to quit your life.

You just need to choose what truly supports it.

On a similar journey? Want to share your story and connect with others making positive changes?

Follow our 1% Happier and Healthier page on Facebook https://www.facebook.com/share/1As5stBXSg/?mibextid=wwXIfr

and join our new Facebook group for dry January https://www.facebook.com/profile.php?id=61577141566058

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community?

Contact us via e mail hello@1percenthappierandhealthier.co.uk

Hosted on Acast. See acast.com/privacy for more information.

This week on 1% Happier & Healthier, Ann & Sally are joined by the incredible Leroy, one of the most joyful, grounded, and inspiring people we’ve ever met.

You might recognise Leroy from The Body Coach App, where he’s been part of Joe Wicks’ team for over four years — but there’s so much more to his story.

From his roots in dance and fitness to his journey of self-discovery through yoga, breathwork, and spirituality, Leroy shares how movement has become not just a way to train the body, but a way to heal the mind and connect to something deeper.

🌿 In This Episode

• Leroy’s journey with Joe Wicks and The Body Coach community
• Blending movement styles — from high-energy dance to the calm strength of yoga, pilates, and barre
• Training in India — how qualifying as a yoga teacher deepened his spiritual and personal growth
• The power of breathwork and stillness — how slowing down can lift you up
• Building a community of connection — why he created his new Elevate App to help people move, meditate, and motivate each other
• Writing with purpose — his beautiful children’s book Little Red, inspiring diversity, inclusion, and confidence in children
• What’s next — Leroy’s plans to explore Asia, learning new practices like Tai Chi to continue his journey of growth

🧘‍♂️ Leroy’s Mission

Leroy’s new project, Elevate, is a space for people to come together through movement, meditation, and mindfulness — to lift themselves and each other.

Inside the app, you’ll find:

• Guided breathwork and meditation sessions
• Uplifting movement classes
• A supportive messaging community to keep you connected

Learn more at 👉 Elevate App (link to be added when available)

📚 His Book: Little Red

Leroy’s debut children’s book Little Red celebrates diversity, inclusion, and the beauty of being yourself.

It’s a story for kids (and grown-ups) who want to feel seen, accepted, and proud of who they are.

🌟 Our Takeaway

Leroy shares his tip for being 1% happier and healthier, it’s a reminder for Ann and Sally about the power of journaling and the importance of self reflection and training your brain to focus on the positives in your life. 

💌 Join the 1% Community

If Leroy’s story has inspired you, share your own journey in our 1% Happier & Healthier Facebook Community — a safe, positive space for women (and men!) who want to grow, connect, and live their best life one step at a time.

📩 hello@1percentandhealthier.co.uk

📸 Instagram: @1percenthappierandhealthier

Connect with Leroy 

📩 Leroy@leroyelevates.com

📸 Instagram: @leroyelevates

🎧 Listen, Subscribe & Share

If this episode lifted you up, please follow, review, and share the 1% Happier & Healthier Podcast — it helps more people find the inspiration they need to start their own Power Era.

Hosted on Acast. See acast.com/privacy for more information.

Featuring Hannah Brady, Founder of The Brady Creative

In this episode, Ann and Sally sit down with Hannah Brady — founder of The Brady Creative, digital brand strategist, charity advocate, fitness lover, and now: first-time Hyrox athlete.

Hannah is the definition of a woman who goes all in.

She runs her own creative business, supports multiple charities, trains hard, and still finds space to grow, evolve, and challenge herself.

But the real magic?

👉 She does it with intention, discipline, and a commitment to becoming 1% better every day.

This conversation is a deep dive into how she balances it all — the mindset, the routines, the boundaries, and the self-awareness required to build a life that’s meaningful and manageable.

🌟 In This Episode, We Explore:

• How she balances business success with fitness goals
• Her journey and prep for her first Hyrox — including the mental battles
• The power of accountability and community in staying consistent
• Her passion for giving back
• How she handles overwhelm, resets, and “not feeling good enough” days
• The habits that keep her grounded, focused, and moving forward

💬 Key Takeaways:

• You can build a life that’s full — without burning yourself out.
• Fitness and business both thrive when built on routine, discipline, and purpose.
• Stepping into something scary (like your first Hyrox!) often unlocks unexpected growth.
• Giving back adds balance and meaning that fuels every other part of your life.
• You don’t need to do everything at once — but you do need to start.

🎙 About Hannah Brady

Hannah is the founder of The Brady Creative, where she supports brands with storytelling, strategy, and digital identity.

She’s also:

• A dedicated Hyrox trainee
• Passionate about charitable causes
• A champion of balance, authenticity, and pushing for your potential

Her philosophy aligns beautifully with the 1% movement:

Small, consistent actions → big, meaningful change.

✨ Connect With Us

Follow the journey & join the 1% movement:

Instagram: @1percenthappierandhealthier

Hosts: @sallyhadfield_ & @annie_brebs

✨ Connect With Hannah

Instagram: thebradycreative and dailywithbrady

Hosted on Acast. See acast.com/privacy for more information.

One lady with a sense of smell

Ann & Sal with special guest Karen — Independent Perfumer

In this captivating episode, Ann and Sal sit down with Karen, an independent perfumer with an exceptional sense of smelland an unshakable creative spirit. After leaving her former career behind, Karen followed her nose — quite literally — to build something entirely her own: unique fragrances that refuse to blend in.

Each perfume she creates tells a story, designed to transport you to a moment in time — a childhood memory, a place, or a feeling you thought you’d forgotten. Through scent, Karen captures the essence of emotion and individuality, reminding us all of the power of following our senses — and our instincts.

Together, they explore:

✨ How scent connects deeply to memory and emotion

✨ The courage it takes to walk away from a safe career and start anew

✨ The art and science behind creating a signature fragrance

✨ Why standing out — in life and in scent — is worth it

Karen’s journey is inspiring, creative, and deeply human — a story about trusting your uniqueness, and daring to build something unforgettable.

💡 “Every perfume I make tells a story. It’s about emotion, memory — and creating something that refuses to blend in.”— Karen

🎧 Tune in now to discover how scent can stir emotion, spark creativity, and remind us what it means to truly stand out.

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Get in touch with Karen Timson:

On instagram Karentimsonfragrance

On Linked in Karen Timson

Hosted on Acast. See acast.com/privacy for more information.

🏁 Episode Overview

It’s competition day! In this final installment of the HYROX Mini Series, Ann and Sal take you through their full race-day experience — from pre-event nerves to post-finish reflections. They break down what went well, what challenged them, and the lessons they’ll carry into future HYROX events.

💪 What You’ll Hear

1️⃣ Pre-Race Preparation

• How Ann and Sal managed nerves and set realistic expectations for the day.
• Insights into the venue setup, athlete check-in, and the energy of the HYROX arena.

2️⃣ Station-by-Station Breakdown

• A detailed run-through of each of the HYROX workout stations — from SkiErg to the Wall Balls.
• What surprised them most about transitions, pacing, and strategy.
• The hardest and easiest parts of the course (and what they’d do differently next time).

3️⃣ Top Tips for a Successful Competition Day

• How to pace yourself early and avoid “red-lining” too soon.
• Why transitions matter just as much as the stations themselves.
• Hydration, fueling, and recovery advice for race-day performance.

4️⃣ Reflections & What’s Next

• Ann and Sal’s biggest takeaways and lessons learned.
• Key areas they plan to improve before their next HYROX — from sled pulls to wall ball stamina.

🧠 Key Takeaways

• Anyone can do a Hyrox, its all about taking small consistent achievable steps
• You can further than you ever thought possible

🏋️‍♀️ Join the Conversation

We’d love to hear your HYROX Doubles tips and race-day stories!

Connect with us in the 1% Happier & Healthier Facebook Community — share what you’ve learned and get inspired by others on the same journey.

📩 Email us at hello@1percentandhealthier.co.uk to join the community.

🎧 Enjoying the HYROX Mini Series?

Subscribe, share this episode with your teammate, and leave us a quick review — it helps more athletes discover the show and join the 1% movement.

Hosted on Acast. See acast.com/privacy for more information.

It’s the final countdown to race day!

In this last episode before the race, Ann & Sally reflect on their final week of training — how they’re tapering, balancing nerves with excitement, and fine-tuning their strategy for the big event.

This week is all about energy management, mindset, and teamwork.

🏋️‍♀️ What We Cover

• Tapering for Hyrox — why less really is more in the final week
• Active recovery routines — how we’re keeping the body moving but not overdoing it
• Race-day strategy — how we’ll split the stations to play to our strengths

🏋️‍♀️ Join the Conversation

We’d love to hear your HYROX Doubles tips and race-day stories!

Connect with us in the 1% Happier & Healthier Facebook Community — share what you’ve learned and get inspired by others on the same journey.

📩 Email us at hello@1percentandhealthier.co.uk to join the community.

🎧 Enjoying the HYROX Mini Series?

Subscribe, share this episode with your teammate, and leave us a quick review — it helps more athletes discover the show and join the 1% movement.

Hosted on Acast. See acast.com/privacy for more information.

Subtitle: 5 Rules & Tips You Need to Know

Episode Summary

In this bite-sized HYROX Mini Series episode, Ann and Sal break down the top 5 rules and insider tips every HYROX Doubles team needs to know — especially if you’re stepping into the arena for the first time.

Whether you’re training with your best friend, partner, or teammate, knowing these rules could save you from costly penalties (and a lot of frustration on race day!).

From running side by side to mastering those tricky station transitions, this episode covers the essentials — and a few things even seasoned racers overlook.

🏁 5 Rules & Tips You Need to Know

1. You Must Run Together

In Doubles, both partners are required to complete each 1 km run side by side.

If one partner runs too far ahead or lags behind, your team could face a 3-minute penalty.

2. Enter and Exit Stations Together

You both must be present before any work starts, and you must leave together.

Neither partner can start early, even by a few seconds.

3. Split the Station Work However You Like (0/100, 50/50, or Anything in Between)

There’s no rule that both partners have to do part of every station — one person can, in theory, do the entire thing while the other rests. But think strategically: uneven work splits can lead to burnout later in the race.

4. Transitions Between Partners Have Rules and Constraints

Each station has its own standards for swapping partners:

• Wall Balls: The resting partner must not block the active one. You can pass the ball at waist height or drop it — but never throw it.
• Sandbag Lunges: Transitions can be backward or sideways, but not forward (you can’t gain distance during a handover).
• Sled Push/Pull or Farmer’s Carry: The resting partner must walk behind and avoid obstructing others.

5. Resting Partner Limitations (The Non-Assistance Rule)

When one partner is working, the resting partner cannot assist in any way — no touching the rope, helping move equipment, or repositioning gear.

🎙️ Why This Matters

Small rule violations can lead to time penalties — or worse, disqualification.

Understanding how Doubles teamwork works means you can focus on strategy, pacing, and communication instead of worrying about infractions.

🏋️‍♀️ Join the Conversation

We’d love to hear your HYROX Doubles tips and race-day stories!

Connect with us in the 1% Happier & Healthier Facebook Community — share what you’ve learned and get inspired by others on the same journey.

📩 Email us at hello@1percentandhealthier.co.uk to join the community.

🎧 Enjoying the HYROX Mini Series?

Subscribe, share this episode with your teammate, and leave us a quick review — it helps more athletes discover the show and join the 1% movement.

Hosted on Acast. See acast.com/privacy for more information.

Sleep, Strength & Success with Marc Finney

In this inspiring episode, Ann and Sal sit down with Marc Finney, founder of Finney Training Systems and co-founder of Edge Athletic Performance, to talk about the three pillars that shape both performance and wellbeing — sleep, strength, and success.

With over a decade of experience as a strength and conditioning coach for the Northampton Saints Rugby Club, Marc brings deep insight into what it takes to build not just a stronger body, but a stronger mindset. From professional athletes and racing drivers to busy parents and clients recovering from injury, Marc shares how he helps people feel better, move better, and perform better in every area of life.

 Highlights & Quotes

“Sleep isn’t just recovery — it’s where your body builds strength.”

“Whether you’re a pro athlete or a parent trying to get fit, success starts with showing up and building small, consistent habits.”

“At Finney Training Systems, we help people move better, feel better, and perform better — whatever their goals.”

 About Marc Finney

• Founder: Finney Training Systems (Duston, Northampton)
• Co-Founder: Edge Athletic Performance
• Background: Over 10 years with Northampton Saints Rugby Club as a Strength & Conditioning Coach
• Specialties: Strength & conditioning, injury rehabilitation, youth athletic development, performance coaching

 Keywords & Themes

Sleep • Strength • Success • Injury Rehabilitation • FitDad Body Plan • Personal Training • Performance Coaching • Recovery • Stress Management • Lifestyle Transformation

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percentandhealthier.co.uk.

 Connect with Marc

 Website: finneytraining.co.uk

 Email: marc@finneytraining.co.uk

 Instagram: @finneytrainingsystems

Hosted on Acast. See acast.com/privacy for more information.

One throw at a time

The HYROX wall balls are the final boss: 100 reps that demand strength, endurance, and mental toughness. In this episode, we share squat-to-throw mechanics, breathing patterns, and how to break the reps into manageable sets.

🏐 Perfecting your wall ball technique

🫁 Breathing and pacing under high reps

🔥 How we trained shoulders and legs to survive this station

If wall balls feel impossible, this episode will give you the tools and mindset to finish strong.

Follow our journey each week as we share the training highs, the inevitable lows, and everything in between — with plenty of laughs and lessons, and probably a tears along the way.

📍 Competition Date: 22nd October — Birmingham, here we come.

💡 Takeaway: Small, consistent changes can lead to big results… and maybe even a Hyrox finish line.

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percentandhealthier.co.uk.

Hosted on Acast. See acast.com/privacy for more information.

Grab your bag

HYROX sandbag lunges are a leg-burning test of single-leg strength and endurance. In this episode, Sally and Ann break down lunge mechanics, how to balance under load, and ways to improve coordination when fatigue hits.

🦵 Training tips for single-leg power and balance

🎒 Sandbag placement and posture for better control

🔥 How we managed the relentless lunge distance in training

Mastering this station means stronger legs, better core stability, and more confidence on race day.

Follow our journey each week as we share the training highs, the inevitable lows, and everything in between — with plenty of laughs and lessons, and probably a tears along the way.

📍 Competition Date: 22nd October — Birmingham, here we come.

💡 Takeaway: Small, consistent changes can lead to big results… and maybe even a Hyrox finish line.

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percentandhealthier.co.uk.

Hosted on Acast. See acast.com/privacy for more information.

Walking like Tom Stoltman

The HYROX farmer’s carry is simple—but not easy. Two heavy kettlebells, 200 meters, and your grip strength on the line. This week, we talk grip endurance, posture control, and how to stop your body from swaying under fatigue.

💪 Best grip variations for training the farmer’s carry

🧍 How posture and core stability save energy

🔥 Training tips to bulletproof your grip for race day

This episode is for anyone who’s ever dropped the weights too soon—we’ll help you walk tall and carry strong.

Follow our journey each week as we share the training highs, the inevitable lows, and everything in between — with plenty of laughs and lessons, and probably a tears along the way.

📍 Competition Date: 22nd October — Birmingham, here we come.

💡 Takeaway: Small, consistent changes can lead to big results… and maybe even a Hyrox finish line.

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percentandhealthier.co.uk.

Hosted on Acast. See acast.com/privacy for more information.

🎙️ Title: Why Willpower Isn’t Enough: The Truth About Diets and Lasting Change

✨ Subtitle: A holistic conversation with women’s health coach Nikki on emotions, somatic healing, and the 1% approach to real well-being

In this episode, Sally and An sit down with Nikki, a women’s holistic health coach, who shares her personal journey and professional philosophy on achieving long-term well-being. Nikki’s approach goes far beyond diet and exercise, integrating physical health, nutrition, mindset, and emotional healing through somatic trauma-informed coaching.

🌟 Key Insights from the Episode

1. The Power of Breathwork

2. The Gut–Brain Connection

3. Holistic Health Beyond Diet & Exercise

4. Somatic Trauma-Informed Coaching

5. Emotional Processing: A Three-Step Method

1. Process/Feel It – allow space to notice emotions.
2. Integrate/Make Sense – journal, talk, or voice note.
3. Regulate – reset the nervous system with walking, shaking, humming, cold water, or music.

6. Containering Emotions

7. Dopamine vs. Serotonin

8. The 1% Improvement Concept

9. Nikki’s One Tip: Slow Down

• Build buffer moments into your day.
• Even doubling the time it takes to make coffee can teach your body to pause.
• Slowing down helps you stay clear-headed, logical, and in control.

💡 Takeaway

Nikki’s story is a powerful reminder that health is holistic. By addressing the mind, body, and emotions together, we can break free from quick fixes and build long-term resilience, balance, and happiness. ✨ Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percentandhealthier.co.uk.

Hosted on Acast. See acast.com/privacy for more information.

Row smart not hard!

The 1,000 m HYROX row isn’t just about pulling harder—it’s about rhythm, breathing, and pacing. Sally and Ann dive into proper rowing form, common mistakes to avoid, and how to train your splits for the race.

🚣 Technique breakdown: legs, core, arms in sync

⌛ How to pace 1,000 m in the middle of a tough event

📈 Our personal rowing progress and race-prep reflections

Whether you’re new to the erg or chasing efficiency gains, this episode will help you row stronger and smarter.

Follow our journey each week as we share the training highs, the inevitable lows, and everything in between — with plenty of laughs and lessons, and probably a tears along the way.

📍 Competition Date: 22nd October — Birmingham, here we come.

💡 Takeaway: Small, consistent changes can lead to big results… and maybe even a Hyrox finish line.

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percentandhealthier.co.uk.

Hosted on Acast. See acast.com/privacy for more information.

Ann's favourite

The HYROX burpee broad jump is infamous for spiking your heart rate and testing your mental grit over 80 meters. In this episode, we share energy-saving transitions, pacing strategies, and how to keep your jumps explosive without burning out too soon.

💥 Burpee-to-broad-jump technique explained

❤️‍🔥 Why this station pushes your heart rate sky-high

🙌 Ann reveals why burpees are secretly her favorite HYROX movement

If you dread burpees, this episode will give you tools to conquer them with better efficiency and mindset.

Follow our journey each week as we share the training highs, the inevitable lows, and everything in between — with plenty of laughs and lessons, and probably a tears along the way.

📍 Competition Date: 22nd October — Birmingham, here we come.

💡 Takeaway: Small, consistent changes can lead to big results… and maybe even a Hyrox finish line.

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percentandhealthier.co.uk.

Hosted on Acast. See acast.com/privacy for more information.

Subtitle: week 3 the art of dragging 100 kilos

The HYROX sled pull is a full-body test of grip, upper-body pulling power, and grit. In this episode, Sally and Ann break down rope technique, stance, and how to use your legs—not just your arms—to survive this brutal station. We share training tips for improving grip strength, building pulling endurance, and keeping your form solid under fatigue.

💪 Learn how to avoid common mistakes that waste energy

🪢 Discover rope-pull variations to train smarter

🔥 Hear our personal highs and lows from this week’s workouts

Whether you’re training for your first HYROX or chasing a PB, this guide to the sled pull will help you drag with confidence.

Follow our journey each week as we share the training highs, the inevitable lows, and everything in between — with plenty of laughs and lessons, and probably a tears along the way.

📍 Competition Date: 22nd October — Birmingham, here we come.

💡 Takeaway: Small, consistent changes can lead to big results… and maybe even a Hyrox finish line.

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percentandhealthier.co.uk.

Hosted on Acast. See acast.com/privacy for more information.

At 23 Cami - The Wellness Mentor We Wish We Had

Cami shares her daily habits, wellness mindset, and how she built a life she loves — at just 23.

In this uplifting and energizing episode, Ann and Sally sit down with Cami, a 23-year-old podcaster, influencer, and wellness enthusiast who’s redefining what it means to live your best life—inside and out.

Cami’s passion for well-being shines through as she shares her daily routine, the foods that make her feel her best, and the fitness habits that keep her strong in both body and mind. She may be young, but her grounded perspective and intentional lifestyle left both Ann and Sally feeling inspired—and even a little envious they didn’t have someone like her to look up to 30 years ago.

Tune in to hear:

• What a day in the life of Cami really looks like
• Her go-to meals for energy and mood
• The exercise that keeps her feeling strong and balanced
• How she built a successful podcast in her early 20s
• What “living your best life” really means—and how you can start, at any age

Whether you're in your 20s, 50s, or anywhere in between, Cami’s wisdom will leave you thinking differently about wellness, purpose, and the power of showing up for yourself.

✨ Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percentandhealthier.co.uk.

Get in touch with Cami or listen to her podcast

Podcast With Intention - Cami Sophia

Instagram Camisophiaaaaa

Hosted on Acast. See acast.com/privacy for more information.

Week 2 moving mountains (well… sleds)

Last week, Sally and Ann took on their first HYROX station — the SkiErg — and discovered how deceptively tough it can be. This week, they’re moving down the course to one of the most notorious stations of all: the sled push.

At first glance, it’s “just pushing weight across the floor,” but anyone who’s tried it knows the sled push is a brutal test of raw strength, mental grit, and proper technique. It punishes sloppy form, taxes every major muscle group, and demands a whole new level of focus when fatigue sets in.

In this episode, Sally and Ann:

• Recap their training week and how they prepared for heavier work
• Break down the mechanics of the sled push — stance, drive, and technique
• Share strategies for building strength and power to tackle this beast
• Whether you’re gearing up for your first HYROX or just curious, this episode will give you a behind-the-scenes look at how athletes face it head-on.

Follow our journey each week as we share the training highs, the inevitable lows, and everything in between — with plenty of laughs and lessons, and probably a tears along the way.

📍 Competition Date: 22nd October — Birmingham, here we come.

💡 Takeaway: Small, consistent changes can lead to big results… and maybe even a Hyrox finish line.

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percentandhealthier.co.uk.

Hosted on Acast. See acast.com/privacy for more information.

Week 1 finding our rhythm

This week Sally and Ann tackle their first HYROX station: the SkiErg. At first glance it looks like a simple machine — two handles, a flywheel, and a pulling motion. But within minutes, it demands full-body coordination, explosive power, and serious cardiovascular endurance.

The SkiErg mimics the double-pole movement of cross-country skiing. It starts with arms extended overhead and finishes with a powerful pull down toward the thighs, driven not just by the arms but also the core, lats, glutes, and legs. The challenge? Keeping technique smooth while the heart rate spikes and the arms feel like lead.

In this episode we:

• review our training over the week
• deep dive into the ski erg the first station
• share excitement on what's to come over the next few weeks

Follow our journey each week as we share the training highs, the inevitable lows, and everything in between — with plenty of laughs and lessons, and probably a tears along the way.

📍 Competition Date: 12 weeks from now — Birmingham, here we come.

💡 Takeaway: Small, consistent changes can lead to big results… and maybe even a Hyrox finish line.

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percentandhealthier.co.uk.

Hosted on Acast. See acast.com/privacy for more information.

Welcome to the very first episode of the 1% Happier & Healthier Podcast 100% Hyrox series — where you'll hear, Ann and Sally, taking on an extraordinary challenge.

You’ll be joining us for a 12-week rollercoaster as we prepare for our very first Hyrox competition in Birmingham. Until Friday, we never thought we’d get tickets… but then the opportunity dropped into our laps, and Sally didn’t hesitate — she hit that “register” button faster than you can say wall balls.

Now the countdown is on. The training just got serious, the nerves are starting to tingle, and we’re about to find out what happens when two friends swap casual workouts for a structured plan and a lot more sweat.

In this episode, you’ll hear:

• How we found ourselves signed up for a Hyrox (and why it still doesn’t feel real)
• What “1% happier & healthier” really means for us
• Our honest starting points — fitness wins, struggles, and confessions
• The plan for the next 12 weeks and how we’re breaking it down into bite-sized milestones

Follow our journey each week as we share the training highs, the inevitable lows, and everything in between — with plenty of laughs and lessons, and probably a tears along the way.

📍 Competition Date: 12 weeks from now — Birmingham, here we come.

💡 Takeaway: Small, consistent changes can lead to big results… and maybe even a Hyrox finish line.

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percentandhealthier.co.uk.

Hosted on Acast. See acast.com/privacy for more information.

A conversation with Crystal Therapist Alison on how crystals helped her find her purpose—and how she now helps others.

Join Ann and Sally as they sit down with Alison, a certified Crystal Therapist, Reiki Master, and accredited crystal course teacher. In this episode, Alison shares how her personal healing journey—sparked by a breakdown—led her to the transformative power of crystals.

This conversation offers a grounded, heartfelt look into how crystals can be used as practical tools to clear the mind, restore emotional balance, and support physical and spiritual well-being.

Alison opens up about her traumatic childhood, her deep sense of purpose, and how she taught herself much of what she knows about crystal therapy. She speaks passionately and credibly about the way crystals interact with the body’s energy field and how they can bring comfort, calm, and healing to those in distress.

Tune in to discover:

• How crystals support emotional, physical and emptional wellbeing
• Alison’s personal story of healing and resilience
• Tips for getting started with crystal therapy

A powerful and illuminating episode for anyone exploring alternative healing or simply looking to reconnect with their inner calm.

✨ Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with others making positive changes? Join our private 1% Happier & Healthier Facebook Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percentandhealthier.co.uk.

Get in touch with Alison

If you'd like to learn more about Alison and her Crystal Therapy her details are below:

Facebook Alison Francis

Instagram afcrystaltherapies

Email afcrystaltherapies@gmail.com

Website www.alisonfrancischyrstaltherapies.co.uk

Hosted on Acast. See acast.com/privacy for more information.

Is Pilates the answer to everything? 

Pilates, Purpose & Passing It On: Karen’s 25-Year Wellness Journey

In this uplifting episode, Ann and Sally chat with Karen – a seasoned Pilates teacher with over 25 years of experience – as she reflects on her remarkable journey in the world of movement and wellbeing.

Karen shares how a single magazine article sparked a life-changing decision at a career crossroads. With courage and determination, she carved out a niche and built a thriving Pilates business — one she’s now proudly handing over to her son.

But Karen is far more than an instructor. Her passion lies in teaching Pilates the right way, with deep care and attention to every individual she works with. Some of her clients have been with her for two decades — a testament to her integrity, consistency, and heart-led approach.

Throughout her career, Karen has empowered people to understand their bodies, recover from injury, and move with confidence and grace. This episode is a celebration of longevity, purpose, and the quiet power of doing things well.

✨ Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with others making positive changes? Join our private % Happier & Healthier Facebook Community for encouragement, tips, and real talk.

📩 Email us at hello@1percenthappierandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro music, "Inspirational Background" by AudioCoffee.

If you enjoyed today’s episode, don’t forget to subscribe or follow so you never miss an update. And, if you think a friend would enjoy this conversation, be sure to share it with them!

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percenthappierandhealthier.co.uk.

Get in touch with Karen

If you'd like to learn more about Karen or Northants Pilates

Facebook Northants Pilates

Instagram northantspilates

Hosted on Acast. See acast.com/privacy for more information.

Timeseekers: From Overwhelmed to Empowered — Jess & Jen’s Story

What if just one breath — one intentional pause — could begin to shift everything?

In this inspiring episode, we sit down with Jess and Jen, the heart-centered founders of Timeseekers Wellness, to explore how two busy women juggling full-time jobs and family life found their way back to themselves through simple daily practices, soulful intention, and sisterhood. Clare, the other amazing member of Timeseekers Wellness, was unable to make the podcast but is a key part of the team, a qualified yoga instructor and mindfulness guru.

Jess and Jen share the honest, behind-the-scenes story of how their lives brought them together to build a wellness brand rooted in joy, intuition, and healing — and how their mission is helping women everywhere reconnect with what truly matters.

From starting with just five minutes of self-care a day to creating empowering retreats and wellness tools, Jess and Jen show us that transformation doesn’t require perfection — only presence.

If you’ve ever felt overwhelmed, disconnected, or like there’s no time left for you — this conversation is your invitation to breathe, reset, and begin again.

✨ Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with others making positive changes? Join our private 1% Happier & Healthier Facebook Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percentandhealthier.co.uk.

Connect with Jess, Jen and Claire

On Facebook - Time Seekers - Women's Wellbeing  and the Time Seekers community page

On Instagram - Timeseekers_womenswellbeing

The website https://time-seekers.com is the best place to see everything that we do and what's coming up also to book events/retreats.

Hosted on Acast. See acast.com/privacy for more information.

In this inspiring episode, Ann and Sally chat with Aaron – a former GB swimmer, Ironman competitor, and dedicated fitness specialist.

Aaron opens up about his journey, from struggling in school and finding confidence in swimming, to discovering gym culture and ultimately launching his own inclusive gym space. His approach welcomes people of all ages and fitness levels, creating a truly supportive environment for everyone.

More than just fitness, Aaron shares his life philosophy – prioritising happiness over financial success, and embracing the power of putting yourself first without guilt. His passion for physical and mental well-being shines through as he offers practical advice and easy tips to get started. He even takes Ann and Sally through a few beginner-friendly exercises in the garden – simple movements anyone can try at home.

Whether you're just starting out or looking to reignite your motivation, Aaron’s insights will inspire you to take small, meaningful steps toward a healthier, happier life – one squat at a time.

✨ Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with others making positive changes? Join our private % Happier & Healthier Facebook Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share, and leave a review – it helps others discover the show and join the 1% movement!

Connect with Like-Minded Listeners!

Are you on a similar journey to Aaron, Ann, and Sally? Want to share your story and connect with others who are making positive changes? Join our private 1% Happier & Healthier Facebook Community! Simply email us at hello@1percentandhealthier.co.uk to request an invite.

A big thank you to Pixabay for providing our intro and outro music, "Inspirational Background" by AudioCoffee.

If you enjoyed today’s episode, don’t forget to subscribe or follow so you never miss an update. And, if you think a friend would enjoy this conversation, be sure to share it with them!

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percentandhealthier.co.uk.

Get in touch with Aaron

If you'd like to learn more about Aaron or his gym, here's how you can connect with him:

Facebook Aaron Wiles Physical Preparation Specialist

Instagram coach.aaron.awperformance

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Ann and Sally take a moment to check in and reflect on how their year is shaping up. They share their progress toward their goals, the challenges they’ve encountered along the way, and what’s coming up next. It’s a candid conversation about the power of making small, consistent steps toward living your best life and being 1% happier and healthier every day.

Join them as they discuss the highs, lows, and everything in between on their journey toward personal growth, and get inspired to take your own steps forward!

Connect with Like-Minded Listeners!

Are you on a similar journey to Ann and Sally? Want to share your story and connect with others who are making positive changes in their lives? Join our private 1% Happier & Healthier Facebook Community! Simply email us at hello@1percentandhealthier.co.uk to request an invite.

Thank You for Listening!

A special thanks to Pixabay for providing our intro and outro music, "Inspirational Background" by AudioCoffee.

If you enjoyed today’s episode, don’t forget to subscribe or follow so you don’t miss out on the next one! And if you think a friend would benefit from this conversation, feel free to share it with them.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percentandhealthier.co.uk.

Hosted on Acast. See acast.com/privacy for more information.

Ann and Sally Talk to Liz from I Cook You Serve (scroll down for recipes)

In this inspiring episode, Liz from I Cook You Serve shares her journey of turning frustration into action. When she couldn't find quick, healthy meal options for her children, Liz decided to create a business that serves her local community with home-cooked, nutritious meals. Today, Liz serves hundreds of customers of all ages, providing them with meals that keep them fueled all week long.

Liz’s passion for food is contagious as she talks about the importance of cooking nourishing meals for her regular customers, who she considers part of her extended family. She also shares practical tips on how we can all improve our diets by aiming to incorporate 30 different plants each week—something that might seem daunting at first but is totally achievable (and yes, coffee and chocolate count!).

If you’re looking to make small but impactful changes to your diet, Liz’s insights will inspire you to take action and make healthier choices, one meal at a time.

Connect with Like-Minded Listeners!

Are you on a similar journey to Liz, Ann, and Sally? Want to share your story and connect with others who are making positive changes? Join our private 1% Happier & Healthier Facebook Community! Simply email us at hello@1percentandhealthier.co.uk to request an invite.

Thank You for Listening!

A big thank you to Pixabay for providing our intro and outro music, "Inspirational Background" by AudioCoffee.

If you enjoyed today’s episode, don’t forget to subscribe or follow so you never miss an update. And, if you think a friend would enjoy this conversation, be sure to share it with them!

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percentandhealthier.co.uk.

Get in Touch with Liz

If you'd like to learn more about Liz or order some of her mouthwatering meals, here's how you can connect with her:

Facebook I cook You Serve

Instagram icookyouserve

Website Icookyouserve.co.uk

Recipes

Ann's Protein Balls

200g oats

14 dates

3 desert spoons mixed seeds

6 desert spoons mixed nuts

2 pieces of dark chocolate

Mix altogether in food processor till fine and add to a bowl along with 5 big dollops of peanut butter and a few spoonfuls maple syrup to get the consistency good for making in to balls. Stick them in freezer for 20min.

Sally's Ginger Shots

Juice of half a lemon (more or less depending how you like it

500ml of apple juice

80g of fresh ginger chopped (more or less depending how you like it)

Put it all in a blitzed, blitz and sieve - done

Hosted on Acast. See acast.com/privacy for more information.

A Journey with Owen Jones of Your Life Compass

In this inspiring episode, Owen Jones shares his incredible journey—from waking up on the side of a dual carriageway in the Midlands to becoming an author, ultra runner, and public speaker. Owen reveals that while waking up on the roadside was a pivotal moment in his life, it wasn't the moment that made him stop drinking. That transformation came later, and Owen offers a deeply personal account of the steps that led him to reclaim his life.

With vulnerability and honesty, Owen’s story is a powerful reminder that small steps can lead to life-changing transformations. His experience is sure to motivate anyone looking to take control of their life and move toward a healthier, more purposeful future.

In this episode, Ann and Sally—two former party animals—reflect on their own journeys to healthier living and draw parallels to Owen’s transformative path. Their candid conversation provides valuable insights for anyone looking to improve their well-being.

Connect with Like-Minded Listeners!

Are you on a similar journey to Owen, Ann, and Sally? Want to share your story and connect with others who are making positive changes? Join our private 1% Happier & Healthier Facebook Community! To request an invite, simply email us at hello@1percentandhealthier.co.uk.

Thank You for Listening!

A big thanks to Pixabay for providing our intro and outro music, "Inspirational Background" by AudioCoffee.

If you enjoyed this episode, please be sure to subscribe or follow so you don’t miss the next one. And, feel free to share with a friend who might find it inspiring too!

Ann & Sally

xx

Get in Touch with Owen

If you’d like to connect with Owen or attend one of his Life Compass events to help you achieve your goals, here’s how you can reach him:

• Email: owen@owenjones.uk
• Website: owenjones.uk

Stay Connected

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out to us at hello@1percenthappierandhealthier.co.uk

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Roz invites you to surrender to the sound and immerse yourself in the transformative power of vibrational healing.

We’re joined by Roz, a master sound healer, who takes us on a journey beyond words—into the resonance of ancient instruments that unlock deep healing and inner harmony.

What is a Sound Bath?

Imagine being enveloped in waves of sacred sound—gong vibrations rippling through your cells, the haunting call of Native American flutes guiding you beyond time, and the primal heartbeat of the shamanic drum reconnecting you to the pulse of life.

What You’ll Experience in This Episode:

• The science and spirituality behind sound healing
• How sound frequencies clear energy blocks and restore balance
• Roz’s personal journey into the world of sound therapy
• The profound effects of instruments like the gong, didgeridoo, and crystal bowls
• How you can integrate sound healing into your daily life

Whether you’re new to sound baths or a seasoned soul traveller, this episode is an invitation to relax, receive, and realign.

Are you ready to resonate at your highest frequency?

Connect with Like-Minded Listeners!

Want to share your journey and connect with others on a similar path? Join our private 1% Happier & Healthier Facebook Community by sending an email to hello@1percentandhealthier.co.uk to request an invite.

Thank You for Listening!

A big thanks to Pixabay for our intro and outro music, "Inspirational Background" by AudioCoffee.

If you found this episode helpful, please like, share, and tell a friend who could benefit from listening.

Ann & Sally

xx

ps if you would like to get in touch with Roz and attend one of her amazing sound baths in Northampton her e mail is:

Roz@earthdance-om.com

and her Facebook page is https://www.facebook.com/share/19yKVt6jTM/?mibextid=LQQJ4d

Follow us on instagram happierandhealthier__

or e mail us on hello@1percenthappierandhealthier.co.uk if you would like to join our Facebook community.

Hosted on Acast. See acast.com/privacy for more information.

Welcome to the 1% Happier & Healthier Podcast!

In this episode, we chat with Lesley Clarke, a professional Style Advisor and Image Consultant, who shares her expert advice on how to refresh your wardrobe and create stylish outfits from the clothes you already own. Whether you're struggling with a full wardrobe but still feel like you have "nothing to wear" or you're looking to make more sustainable fashion choices, Lesley’s tips are sure to help!

What You'll Learn in This Episode:

• Clear Out Your Wardrobe: Lesley shares the value of evaluating your clothes, clearing out items that no longer serve you, and making space for more versatile pieces.
• Discover Your Best Styles & Colors: Find out more about the importance of color analysis, body-line evaluation, and how to choose clothing that enhances your natural features.
• Sustainable Fashion Tips: Learn how to shop more sustainably, make thoughtful fashion choices, and avoid contributing to unnecessary waste.

Are You Struggling with Your Wardrobe?

• Do you feel overwhelmed by your closet, even though it's full of clothes?
• Do you often wonder what styles and colors work best for you?
• Are you concerned about the environmental impact of fast fashion but unsure how to make more eco-friendly choices?

Lesley’s goal is to help you feel confident in your own style. Whether it’s personal shopping, style consultations, or wardrobe refreshes, Lesley makes fashion simple, accessible, and sustainable. You’ll leave this episode with tips on how to build a wardrobe that you actually love.

Connect with Like-Minded Listeners!

Want to share your style journey and connect with others on a similar path? Join our private 1% Happier & Healthier Facebook Community by sending an email to hello@1percentandhealthier.co.uk to request an invite.

Thank You for Listening!

A big thanks to Pixabay for our intro and outro music, "Inspirational Background" by AudioCoffee.

If you found this episode helpful, please like, share, and tell a friend who could benefit from a little extra fashion inspiration!

Ann & Sally

xx

ps if you would like to get in touch with Lesley for help with your own wardrobe here's how to get in touch:

Mobile:07969 516390

e: lesley@lesley-clarke.co.uk

website:https://lesley-clarke.co.uk/

Follow us on instagram happierandhealthier__

Hosted on Acast. See acast.com/privacy for more information.

Welcome to the 1% Happier & Healthier Podcast!

In this episode, we dive into the environment segment of the Wheel of Life (introduced in Episode 3). We discuss what your environment might mean for you, how it affects your well-being, and the simple steps you can take to improve it.

Whether it’s your home, office, commute, or any space where you spend time, your environment plays a crucial role in how you feel. In this episode, we encourage you to reflect on your current surroundings and consider what changes could make you feel 1% happier and healthier.

Maybe it’s decluttering the spare room, transforming your dining room into a cozy reading nook, or improving your workspace for better productivity. Whatever it may be, small changes to your environment can have a big impact on your mental and emotional health.

Want to connect with like-minded listeners? Join our private 1% Happier & Healthier Facebook Community by sending an email to hello@1percentandhealthier.co.uk to request an invite.

Thank you for tuning in! Big thanks to Pixabay for our intro and outro music: "Inspirational Background" by AudioCoffee.

If you found this episode helpful, please like, share, and tell a friend who could benefit from a little extra inspiration!

Ann & Sally

xx

Hosted on Acast. See acast.com/privacy for more information.

This episode is an introduction to the Wheel of Life, a tool that we have both used to great effect in our own lives and we want to share its possibilities with you. We will be exploring each segment of the wheel in depth in future episodes.

***Please note we have purposefully scripted this episode as we wanted to ensure we presented clear instructions on how to draw the wheel and set yourself up.***

If you would like to join our 1%Happier and Healthier Facebook community follow this link: https://tinyurl.com/Happier-and-Healthier

Thanks for listening and thanks to Pixabay for our intro and ending music Inspirational Background by AudioCoffee

Ann & Sally

xx

Hosted on Acast. See acast.com/privacy for more information.

This episode explores New Years Resolutions, why we and others fail and how we have learnt a new method SMASH to set our selves up for success and achieving our goals in 2025.

Thanks to Pixabay for our intro and ending music Inspirational Background by AudioCoffee

😊

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#smallsteps #1%happier #gettingitdone #itsnotperfect #oneweekearly!

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