Ep. 18 Understanding Executive Functioning - the balance between impulse and intention

Great Britain just had one of its best championship weeks in years — eventing gold, dressage silver, showjumping bronze, and an LA28 qualification for the para dressage team at the FEI World Championships in Aachen. The same week, a spinal surgeon told Horse & Hound that "core gets a bit overplayed" when it comes to rider back pain. In this solo episode, Jenni unpacks what that actually means — the real mechanism behind disc disease in riders, why a scan showing "degeneration" doesn't automatically explain your pain, and the McGill Big Three exercises a leading spine surgeon is actually recommending. Then she goes deep into the research: why up to 68% of riders report chronic back pain, why barn work is its own independent risk factor separate from riding itself, and why dressage riders specifically carry more hip pain than jumpers or eventers — plus an honest look at where that research is strong, where it's thin, and why no population statistic can tell you what your own horse, your own hours in the saddle, and your own fitness actually demand of you. In this episode:What actually happened at the Aachen World Championships, and why it took more than horsemanshipThe real spine mechanics behind rider back pain — and why "core gets a bit overplayed" isn't as controversial as it soundsThe McGill Big Three, and why full-body strength matters just as much as core workA proper research deep-dive: Balog et al., Ohrnberger et al., and Ramsauer et al. — including a critical look at their limitations, not just their headline numbersWhy rider conditioning is so context-dependent, and why that makes equestrian sport unlike most other elite sports when it comes to strength and conditioningWhat's next: the Find Your Form Challenge, starting 7 SeptemberGrab the Find Your Form Challenge (starts 7 September, £25): https://www.trainerize.me/checkout/jenni-douglas/DrJenni.Douglas?planGUID=91705d3380bc434395ef80ae356abdc7Read the full write-up: https://eventingfit.com/f/team-gbs-medals-a-surgeon-and-the-truth-about-rider-back-pain

Ever wonder why you spend twenty minutes warming up your horse and zero minutes warming up yourself?In this episode, Jenni and Lee break down the EventFit Pre-Ride Activation Protocol, the free warm-up routine built specifically for riders, and explain why it exists, the science behind it, and how to make it work for your own riding.Download your FREE PRE-RIDE ACTIVATION HERE: https://mailchi.mp/de477acdaaa0/pre-ride-activation We cover why a reactive sport like riding needs a reactive warm-up (not static stretching), what's actually happening in your nervous system during activation, how the protocol changes depending on whether you're schooling on the flat, jumping, or heading cross country, and how to modify it if you're short on time or carrying an old injury.We also talk about why clearer, more stable riders get clearer, more consistent responses from their horses — and what's next for EventFit. Grab the free Pre-Ride Activation Protocol and find out more: Website: https://www.eventingfit.comJoin the conversation and the community:WhatsApp: https://chat.whatsapp.com/IpkXWrxYmh61x1azpVmZWn?s=sh&p=i&mlu=4Facebook: https://www.facebook.com/groups/462390187277850/If this episode helps your warm-up, share it with a fellow rider  and let us know how you've modified the protocol for your own riding.

After a bit of a break, I'm back — and so is EventFit. In this episode I'm telling you exactly what's been going on, why I stepped away, and what EventFit looks like now. Spoiler: it's simpler, more sustainable, and more me than it's ever been. I'm also announcing Ride For Life — a rolling monthly membership for equestrian athletes who want science-led fitness training built specifically around riding. No fixed start dates, no challenges, no faff. Just evidence-based coaching from a PhD exercise physiologist who's spent 10 years in this space. If you've been listening for a while and never taken the next step — this is the episode. 👉 Join Ride For Life at eventingfit.comRide for Life: https://www.trainerize.me/profile/jenni-douglas/DrJenni.Douglas/

Feeling tired, unmotivated, and like your routines have slipped? You’re not alone — and you don’t need to start over. In this episode, Jenni shares how to reset your mindset, energy, and habits before Christmas, using evidence-based strategies rooted in behavioural science and real-life experience. You’ll learn:✨ Why motivation feels harder at this time of year (and what to do instead)✨ Three simple, research-backed mindset shifts to rebuild consistency✨ How to reconnect with yourself and create calm — even through chaos.This isn’t about overhauling your life or waiting for January. It’s about meeting yourself where you are and finishing the year feeling strong, grounded, and proud of how you showed up. 💛Join the Pre-Christmas Reset — 6 weeks to rebuild your structure, energy, and confidence before the holidays. We start 18th November. Use code XMAS for 30% off → https://www.jenni-douglas.com/empowered-668910🎧 Listen now and remind yourself: you’re not behind — you’re right on time.

Ever feel like you want to make changes—but life just keeps getting in the way? In this episode, we’re diving into a powerful mindset tool that can transform how you approach your health, fitness, and habits: locus of control. You’ll learn:What locus of control actually is—and how it shows up in everyday choicesWhy saying things like “I don’t have time” or “I always sabotage myself” might be keeping you stuckThe link between external control, shame, and procrastinationHow to shift back into ownership without falling into the self-blame trapI’ll also share real coaching stories from women who went from feeling powerless to taking aligned, consistent action—without needing perfect conditions or more motivation. If you’re tired of starting over, and ready to feel back in the driver’s seat, this one’s for you.

You don’t need another plan—you need a mindset that helps you follow through. In this episode, I’m unpacking why so many smart, capable women struggle with consistency—not because they’re lazy or unmotivated, but because they’ve internalised a fixed mindset shaped by past failures, perfectionism, and unrealistic expectations. We’ll explore:What a growth mindset actually is (and isn’t)The everyday language that keeps us stuck in self-sabotageWhy your beliefs about yourself matter more than willpowerReal-life coaching shifts that move women from “I always fall off track” to “I know how to get back on track”I’ll also share personal stories and coaching tools you can use right away to change the story you tell yourself—so you can build habits that stick even when life is messy. This is the mindset foundation behind everything I teach in Empowered—and it could be the shift you’ve been missing.

Ever found yourself halfway through your child’s leftovers… without even realising it? In this episode, we’re talking about those reactive food moments — when stress, tiredness, or emotion take over, and you find yourself eating on autopilot. I introduce you to a powerful tool I use myself (and coach clients through):👉 The Strategic Pause.It’s a 5-step process that helps you move from guilt and impulse… to intention and alignment. We’ll explore:✅ Why you reach for food even when you’re not hungry✅ How to slow down and ask better questions before you act✅ A new way to make food decisions that feel grounded, not guilt-ridden✅ How to build identity-based trust so your habits match who you want to be This isn’t about perfection.It’s about making one aligned choice at a time — and learning to trust yourself again. Whether you're a busy mum, an equestrian balancing routines, or a professional juggling 50 priorities… this episode will give you the pause you didn’t know you needed.

What comes to mind when you hear “healthy eater”?Meal prep queen? No sugar, no carbs? Someone with flawless discipline? In this episode, I’m pulling back the curtain on the invisible rules and beliefs that shape how we see ourselves around food — and how those beliefs might be holding us back more than we realise. I share parts of my own journey from a rigid, bodybuilding-style nutrition mindset to a more empowered, flexible relationship with food — one rooted in nourishment, joy, and identity-based choices. We’ll explore:🔁 How past beliefs shape current food guilt🧠 Why identity and behaviour are more connected than you think💬 How to start redefining healthy eating in a way that fits your real life This episode is for any woman who’s tired of the all-or-nothing food mindset and ready to build something more sustainable, joyful, and true to who she is now.www.jenni-douglas.com

In this episode, we build on the foundations of self-regulation, focusing on how to create momentum and consistency in your health and fitness journey — no matter how busy life gets. You’ll learn why willpower alone isn’t enough and how to work with your mind and body to overcome self-sabotage. We’ll explore the power of small, daily actions, practical strategies to manage stress and overwhelm, and the mindset shifts that turn self-doubt into self-trust. By the end, you’ll feel equipped to approach your health and fitness goals with calm focus, unwavering motivation, and the tools to become your most empowered self.www.jenni-douglas.com

In this episode, we dive into the often overlooked mental and emotional drivers that make or break your health and fitness goals. We unpack what self-regulation truly means — and why it’s the missing link for so many of us when it comes to sticking with exercise and healthy habits, especially during life’s busier seasons. You’ll discover practical tools and mindset shifts to move from feeling stuck or reactive to feeling calm, focused, and in control. Whether you’re a busy parent, professional, or anyone striving for better health, this episode will empower you to tap into your strongest, most balanced self — so you can thrive in and out of the gym.www.jenni-douglas.com