The Mindset behind the 100km Ski Erg WR with Sophie Bennett

05/07/24 • 68 min

In today's episode, Lou cats to world record holder and entrepreneur, Sophie Bennett. Sophie shares insights into her journey of achieving world records, including completing a 100-kilometer ski erg challenge. She delves into the concept of building resilience through incremental progress and the importance of setting achievable goals. Sophie also emphasizes the significance of surrounding oneself with individuals pursuing similar challenges to stay motivated and overcome mental barriers.

KEY TAKEAWAYS

Embrace discomfort as a means to push your limits and achieve your goals.
Break down challenges into smaller, manageable tasks to build up resilience over time.
Being around people who are working towards similar goals can provide motivation and inspiration.
Plan ahead and set up systems to make it easier to take the first step towards your goals.
Begin with small steps, such as running for 10 minutes or setting achievable daily goals, to build momentum towards larger accomplishments.

BEST MOMENTS

"If I know I can do 5K on the ski erg, then I know I can do 10, because once you've done five, you've only got five to go. And if you know you can do 10, then you know you can do 20, because you've only got 10 to go."

"Doing something hard isn't doing something that is out there and obscene and new and extraordinary and all these things. Doing something hard is doing something you've never done before."

"Just because I do hard things doesn't mean I have to do every hard thing."

"For me, for business, getting started was the fear of having a 9-to-5. The fear of four weeks annual leave gives me the heebie-jeebies. Honestly, I just can't. I have so much to do. I can't fit that into four weeks! There's so much of the world to see."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
[email protected]

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

KEY TAKEAWAYS

Embrace discomfort as a means to push your limits and achieve your goals.
Break down challenges into smaller, manageable tasks to build up resilience over time.
Being around people who are working towards similar goals can provide motivation and inspiration.
Plan ahead and set up systems to make it easier to take the first step towards your goals.
Begin with small steps, such as running for 10 minutes or setting achievable daily goals, to build momentum towards larger accomplishments.

BEST MOMENTS

"Doing something hard isn't doing something that is out there and obscene and new and extraordinary and all these things. Doing something hard is doing something you've never done before."

"Just because I do hard things doesn't mean I have to do every hard thing."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
[email protected]

HOST BIO

Previous Episode

ChatGPT Tells Me What To Eat

Today, Lou explores the possibility of using ChatGPT to generate a training and meal plan for her next marathon. She examines the details of the plans being generated, analyzing the training schedule, meal plans, and the rationale behind them. Lou considers the adequacy of the plans, highlighting the emphasis on whole foods, macronutrient balance, meal timing, and the importance of recovery strategies.

KEY TAKEAWAYS

The meal plan provided by ChatGPT focused on whole foods, emphasizing balance, variety, and enjoyment, while excluding processed foods and sweet treats.
The meal plan lacked sufficient protein intake, highlighting the importance of adequate protein for muscle repair and maintenance, especially during a calorie deficit.
ChatGPT emphasized key training principles such as periodization, specificity, and recovery strategies to prevent overtraining and injury.
The meal plan highlighted the significance of macronutrient balance, including carbohydrates for energy, protein for muscle repair, and fats for hormone production and overall health.
ChatGPT recommended supplements like multivitamins and protein powder, along with optimal meal timing for pre- and post-workout nutrition to support recovery and performance.

BEST MOMENTS

"It's important to listen to your body, monitor progress and make adjustments as needed to ensure that the plans align with your individual needs and goals."

"A calorie is a calorie and in order to lose fat we need to be in a calorie deficit. However, if you eat crap you're gonna feel crap."

"I'm so impressed that it hasn't given me a chocolate bar to eat in my meal plan but obviously it hasn't, that's just stupid."

"It's really interesting how much emphasis it put on recovery and prioritising rest, sleep, recovery strategies to prevent overtraining and injury."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
[email protected]

HOST BIO

Next Episode

Feeling Guilty, Menopause & Overthinking Long Runs

In this episode, Lou covers a range of topics, from struggling with hitting protein goals for breakfast to tips on not overthinking before a long run. She also addresses the use of creatine in a fat loss phase, the impact of menopause on fitness and health, and the common feeling of guilt when missing a workout. With practical advice and personal insights, the host encourages listeners to prioritize their health and well-being while navigating challenges in their fitness journey.

KEY TAKEAWAYS

Focus on what you can do during busy weeks, prioritize self-care, and avoid feeling guilty for missing workouts.
Monitor symptoms, consider protein intake before bed, engage in short burst workouts, and prioritize self-care with a "golden hour."
Creatine can be beneficial for performance and muscle growth, even during a fat loss phase, but may lead to temporary water weight gain.
Shift focus from guilt to understanding the reasons behind missed workouts and prioritize overall health and well-being.
Emphasize protein intake, consider post-dinner walks, and practice strict fasting between meals for better digestion and glucose management.

BEST MOMENTS

"Struggling with hitting protein goals for breakfast. I have oats and berries but hate the idea of adding protein powder to them. Any tips here?"

"Any tips on not overthinking and getting in your own head before going for a long run? It's making me hate the run."

"Do diet breaks slash cheat meals help avoid the plateau when we diet?"

"How to balance work life and exercise without feeling guilty?"

"I'm in a fat loss phase. Is creatine useless in this sort of area?"

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
[email protected]

HOST BIO