The Strength Spectrum Podcast

In this episode of The Strength Spectrum Podcast, I’m joined by Karen, (aka @deadlifts_and_redlips) for a conversation about the nuance that often gets lost in the fitness industry. We talk about weight loss, bodybuilding, anti-diet values, gender identity, body image, safe coaching spaces and whether it’s possible to pursue aesthetic goals without tying your worth to the outcome. We also explore how our own relationships with exercise have changed over time, why shame-based coaching doesn’t create sustainable change and what it can look like to approach fitness from a place of curiosity, autonomy and self-trust instead. This is a conversation for anyone who has ever felt caught between “I want to change my body” and “I don’t want to hate myself into doing it.

After a bit of an unexpected hiatus, this felt like the right place to start again. The last few months have been manic - moving house, navigating some big life transitions, and figuring out who I am and how I want to show up when things don’t feel as steady or certain. In this episode, I’m sharing a bit of a behind-the-scenes catch-up: what’s been going on, what I’ve been sitting with, and some of the shifts that have come from it. I talk about joining a leadership programme and how that’s already starting to challenge the way I think and lead. I also share a bit about my decision to pursue a private ADHD diagnosis, and what that process has been like so far with an appointment coming up very soon. We also get into my relationship with training over the last few months. How it changed during a more difficult period, what felt hard around food and appetite, and what it’s looked like to find my way back into a rhythm that feels more supportive again. This isn’t a polished “here’s what I’ve figured out” episode. It’s more of a real-time reflection on being in the middle of change, learning to respond differently, and rebuilding a sense of trust in yourself along the way. If you’ve ever felt a bit out of sync with your routines, your body, or your direction, this one will probably resonate.

As I turn 29, I wanted to sit down and share some of the biggest lessons I’ve learned so far - the ones that shaped me into who I am today. In Part 1, I talk about what real self-awareness looks like, how victim mentality kept me stuck for years, and the power of taking accountability for the things I can influence. I open up about how compulsory heterosexuality and masking shaped my identity and relationships, my experiences with mental health labels and misdiagnosis, and how embracing my queerness and neurodivergence completely changed my life. I also share what it really means to love yourself first, how reconnecting with family has grounded me again, and why you can’t find your people if you’re still hiding parts of yourself. This one’s raw, reflective, and honest... full of lessons I wish I’d learned sooner. Whether you’re in a season of self-discovery, healing or redefining what strength means to you, I think you’ll find something here that resonates.   IG: ⁠⁠⁠⁠⁠⁠@luce.tmt ⁠⁠⁠⁠⁠⁠ Email: ⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠ 📩

Ever feel like you’re doing everything right in the gym but progress still feels slow or non-existent? In this episode, I break down what really drives muscle growth and long-term progress, and it’s probably not what you think. From the science of progressive overload and the dangers of programme hopping, to finding movements you actually enjoy, fuelling properly and knowing when to rest, this conversation blends education with lived experience. I share what I've learned from over four years of consistent training (including the highs, the plateaus, and the post-prep recovery period), why “boring” training works and how to build muscle that lasts without burning out. If you’ve been spinning your wheels or wondering whether your plan is “good enough,” this one’s for you. You’ll learn: What progressive overload really means (and how to apply it without overthinking) Why variety can actually stall your progress How to find movements that feel good for your body How to know if you’re training too much, or not enough What role sleep, stress, and nutrition really play in muscle growth How to recognise when your body needs more fuel Mentioned in this episode: Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2019). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 33(Supplement 1), S1–S18. ⁠⁠⁠⁠⁠⁠@luce.tmt ⁠⁠⁠⁠⁠⁠ Email: ⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠ 📩

When I first started working with a coach, I thought the goal was to be the “perfect client.” I followed everything to the letter, tried not to take up too much space, and quietly ignored the parts that didn’t feel right. In this episode, I’m unpacking what I wish someone had told me about being coached. The things I had to learn the hard way. From what happens when coaching doesn’t feel safe, to how trust and communication actually shape progress, to why “high support, high challenge” has become such a big part of how I now work. This one’s for anyone who’s ever doubted themselves after a coaching experience that didn’t fit, or who’s learning to rebuild their self-trust again. You’re not too sensitive, too inconsistent, or too much, you just needed a different kind of space.   IG: ⁠⁠⁠⁠⁠@luce.tmt ⁠⁠⁠⁠⁠ Email: ⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠ 📩

If you’ve ever wondered why you still feel tired after a full night’s sleep, this one’s for you. In this episode, I’m unpacking the seven different types of rest, and why physical rest is only one piece of the puzzle. From mental and emotional rest to creative and sensory rest, I’ll walk you through how to recognise what kind of fatigue you’re actually experiencing, and what kind of recovery will genuinely help. We’ll also talk about: how the change in seasons can affect your energy and motivation why slowing down isn’t the same as giving up and how rest can actually fuel your progress, not derail it. If you’ve been stuck in that cycle of burnout → reset → burnout again, this episode will help you find a rhythm that finally feels sustainable - one that works with your energy instead of against it.   IG: ⁠⁠⁠⁠⁠@luce.tmt ⁠⁠⁠⁠⁠ Email: ⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠ 📩

We’ve all heard the phrase “Just trust the process.” But here’s the thing - with most coaching programmes, there isn’t a real process to trust. In this episode, I’m calling out the copy-and-paste coaching culture that hides behind that phrase, and breaking down what a genuine, neuroscience-backed process looks like instead. We’ll talk about why blind faith doesn’t build results, how real trust is earned through structure and collaboration, and why I built the Strength Spectrum Blueprint™ to fix the exact gaps I kept seeing in the industry. If you’ve ever been told to “trust the process” and felt more confused than supported, this one’s going to hit home.   IG: ⁠⁠⁠⁠@luce.tmt ⁠⁠⁠⁠ Email: ⁠⁠⁠⁠here⁠⁠⁠⁠ 📩

Ever feel like you’re putting the effort in but somehow still not moving forward?   In this episode, I break down the five most common things that keep my clients feeling stuck - from all-or-nothing thinking and disconnection from the body, to fear of taking up space, burnout and chasing goals that don’t actually align with your values.   You’ll learn the real science behind all-or-nothing thinking (why it’s a cognitive distortion, not a personality flaw), how it can be unlearned, and what it looks like to rebuild self-trust and adaptability in practice.   If you’ve been caught in that loop of “I know what to do, I just can’t seem to do it,” this episode will help you understand why, and how to start creating momentum again without burning out or abandoning yourself in the process.   IG: ⁠⁠⁠@luce.tmt ⁠⁠⁠ Email: ⁠⁠⁠here⁠⁠⁠ 📩

Gender isn’t a lightbulb moment; it’s a journey. In this episode, I open up about my gender exploration, how bodybuilding became affirming, and what it means to perform gender under patriarchy. From early invalidation to acceptance, I share how I found strength in authenticity and why coming out felt like a now-or-never moment.   IG: ⁠⁠@luce.tmt ⁠⁠ Email: ⁠⁠here⁠⁠ 📩

I’m Luce (they/them), queer coach and founder of The Strength Spectrum Blueprint™. In this first episode I share why this podcast exists, how I got into coaching, and what strength means beyond reps and body image. Expect storytelling, coaching takeaways, and a few rants about the industry we’re all tired of. IG: ⁠@luce.tmt ⁠ Email: ⁠here⁠ 📩