A Bit Of A Boost
Episodes
Growth mindset and unconscious bias with Bret Freeman
28 Mar 2022
Contributed by Lukas
One of the things you hear a lot about when it comes to motivation, goals or high performance is the importance of mindset. But what is mindset a...
Exercise: approaches, mindset and motivation
21 Mar 2022
Contributed by Lukas
For a decade and a half exercise was more than just a passion, it was also my career. I trained clients as a personal trainer and boot camp coac...
Supplements and wellbeing with Peter Dewdney
14 Mar 2022
Contributed by Lukas
I live just outside a little town called Thame in Oxfordshire and one of the many things I love about the place is the independent health food store, ...
Live your life authentically and Totally You, with coach Laura Brunton
07 Mar 2022
Contributed by Lukas
On today’s episode I’m joined by fellow coach Laura Brunton to talk about living life more authentically and as ‘Totally You’. When I first...
Exercise motivation with Turf Games founder Andy Manteit
28 Feb 2022
Contributed by Lukas
Some of my own big fitness goals recently have been just that - fitness goals. Not so much the running or the swimming, but all round fitness that inc...
Resilience, mindset and performing under pressure with Tornado pilot Mandy Hickson
21 Feb 2022
Contributed by Lukas
My guest on the podcast today was the RAF’s second ever female fast jet pilot, flying the Tornado GR4 on the front line, completing three tours of d...
How to deal with fear and overwhelm, with Moira Geary
07 Feb 2022
Contributed by Lukas
Do you ever feel like you’re stuck and unable to find a way forwards? Do you procrastinate, self-sabotage or hold yourself back some other way? I...
Menopause and wellbeing with Catherine O'Keeffe, AKA The Wellness Warrior
31 Jan 2022
Contributed by Lukas
Through my work as a speaker I get invited to present at a lot of company wellbeing weeks and events. A topic that I’ve noticed an increasing number...
Simple habit building tip
28 Jan 2022
Contributed by Lukas
We're often told when we're trying to build a new habit that we should try and carry it out at the same time of day, in the same place and in the same...
Where your attention goes, your energy flows
17 Jan 2022
Contributed by Lukas
In today’s mini-motivation episode I share one simple idea: your energy flows where your attention goes. With all the noise in the world today it’...
Nutrition, diet mindset and the Food Foundation Principles
10 Jan 2022
Contributed by Lukas
20 years ago when I started my career as a personal trainer clients would come to me asking the question ‘George, how should I be eating and exercis...
Mini-Motivation - measuring progress
05 Jan 2022
Contributed by Lukas
This is a brand new series of podcast episodes I’ll be dropping into the show throughout the year, where I’ll aim to share just one quick idea wit...
Magic, myths and motorcycles with James Stott
03 Jan 2022
Contributed by Lukas
My first guest of 2022 was also my first guest of 2021, and I’m thinking maybe this will become a thing as long as he’s happy to keep coming back ...
What will you take forwards into the new year and what will you leave behind?
31 Dec 2021
Contributed by Lukas
The end of one year and the start of another is a great time for reflection. Among other things it’s a good time to look back over the previous...
From RAF combat helicopter pilot to mindfulness & resilience trainer - with Sarah Furness
13 Dec 2021
Contributed by Lukas
Every experience we have in life has the potential to teach us something about ourselves, and if we pay enough attention to it we can take these lesso...
Understanding yourself through personality profiling with Vicky O'Farrell
06 Dec 2021
Contributed by Lukas
Are you outgoing or reserved? People or task focused? Are you an influencer, a supporter, decisive or cautious? Although your answers may change fr...
Jess Robson - mental health and Run Talk Run
08 Nov 2021
Contributed by Lukas
My guest on today's episode is Jess Robson, mental health activist and creator of the global movement 'Run Talk Run'. Jess is doing some tremendously ...
NSDR - 10 minute stress busting, sleep boosting, mind clearing technique
18 Oct 2021
Contributed by Lukas
NSDR, or Non-Sleep Deep Rest, is a relaxation technique where you bring your mind and body into a state of deep relaxation, somewhere between being aw...
How to be more successful (with Jennifer Merritt)
11 Oct 2021
Contributed by Lukas
When many of us define success we think of things such as those that we are able to have or to do, but my guest on today’s episode has a different t...
12 ways to take care of your mental health
04 Oct 2021
Contributed by Lukas
If there's been one positive from the pandemic it's that it has shone the spotlight of attention even more fiercely on the conversation about mental h...
Morning routines: how (and why) to work on yours
27 Sep 2021
Contributed by Lukas
The early bird catches the worm, but the early worm gets eaten by the bird. You don't have to be a 'morning person' to benefit from some kind of mo...
Journaling - How to get started and build the habit
06 Sep 2021
Contributed by Lukas
Journaling is one of those things that lots of people know they could probably benefit from, but struggle to get started and turn it into a habit. ...
Sue Anstiss - The unstoppable rise of women in sport
30 Aug 2021
Contributed by Lukas
For today’s episode I’m joined by the award-winning host of the Game Changers podcast, Sue Anstiss MBE to talk about women in sport. Sue has be...
How to get back on the wagon
23 Aug 2021
Contributed by Lukas
Much as I love the holidays I know that I'm at my best when I have routine in my life! In today's episode I share 5 of the key areas of my life I r...
Vikki Barnes - how to free your happiness
16 Aug 2021
Contributed by Lukas
Welcome back to Season 3 of the A Bit Of A Boost podcast! And what a start to season 3, as I welcome back a guest from episode 27, positive psychol...
Dean Coulson - How to thrive
26 Jul 2021
Contributed by Lukas
A couple of weeks ago I was in the North East visiting my mum and I dropped my friend Dean Coulson a line to see if he was around for a workout. De...
Achieving high performance through personal standards - with Leon Lloyd
19 Jul 2021
Contributed by Lukas
One of the things that continually intrigues me is how people perform consistently at a high level. Whether it’s in their work, their sport or any o...
How to exercise for the best results
12 Jul 2021
Contributed by Lukas
In today's solo podcast I get into the vast topic of exercise. With so many different approaches, is it really possible to claim one way is the 'best'...
Danielle Brown - double Paralympic gold medalist on resilience, mindset and inclusion
05 Jul 2021
Contributed by Lukas
My guest on today’s episode is double Paralympic gold medalist archer Danielle Brown. After becoming disabled as a teenager, Danielle realised th...
Raj Nayak - Bringing happiness to the world
28 Jun 2021
Contributed by Lukas
The theme of today’s episode is happiness, and my guest is a man who knows a thing or two about the subject - Raj Nayak. Raj left a high flying j...
Chris Fensom - How to leave your ego at the door
21 Jun 2021
Contributed by Lukas
My guest on today’s podcast is Brazilian Jiu Jitsu black belt, Chris Fensom. We’ve known each other for a long time now and he’s a real goldmine...
Adam Holland - Perspective, comparison, and next level fitness
14 Jun 2021
Contributed by Lukas
In the world of ultra endurance, one thing I’ve come to realise is that no matter how much you’re doing or how far you’re going, there’s alway...
How to handle feedback
07 Jun 2021
Contributed by Lukas
We all know that feedback is valuable. It can lead to growth, accelerated improvement and see things from different perspectives. But it can also f...
Steve & Nigel - How to stay motivated
31 May 2021
Contributed by Lukas
It’s another podcast first for me today, as I welcome not just one but TWO guests to speak to! In 2019, Nigel Pattison, Steven Gregory & I completed...
Katherine Blackler - How to declutter and get organised
24 May 2021
Contributed by Lukas
My guest today is a Katherine Blackler, CPO Certified Professional Organizer, a London-based decluttering expert who was the first certified professio...
Jen Martin - embracing vulnerability
17 May 2021
Contributed by Lukas
We’re returning for season 2 of A Bit Of A Boost after a short break, and I was delighted to speak to my first guest Jen Martin LLB MAaPPCP to kick...
People pleasing - how to stop putting yourself last with Emma Reed Turrell
26 Apr 2021
Contributed by Lukas
My guest today is clinical psychotherapist Emma Reed Turrell, who I first heard being interviewed on one of my favourite podcasts, How To Fail with El...
The 12 hour treadmill ultra challenge
23 Apr 2021
Contributed by Lukas
I'm being completely self-indulgent today and dedicating this whole episode to giving myself a bit of a boost! I have a goal for 2021 that I've bee...
Mark Willis - Energy and Pranic Healing
19 Apr 2021
Contributed by Lukas
We talk a lot about energy on this podcast, whether that’s physical, emotional, mental. But my guest today works with energy in a very different ...
Karen Gibson - Finding a better work life balance
16 Apr 2021
Contributed by Lukas
“Vague wishes to improve my work life balance which have been in my mind for the last 5 years, have now been clearly detailed and actioned” Thi...
How to switch off at the end of the day
13 Apr 2021
Contributed by Lukas
This is a topic that's come up a lot lately, with many people saying that they either always or regularly struggle to switch off. Lying in bed at n...
Lindsay Browning - how to improve your sleep
09 Apr 2021
Contributed by Lukas
When it comes to physical wellbeing, one of the most important habits we can try to create is around getting a good night’s sleep. We all know that ...
How to get started running (with Beginner's Luck!)
05 Apr 2021
Contributed by Lukas
In 2014 I wrote the book 'Beginner's Luck Guide for Non-Runners' and since then it's helped thousands of complete beginners build the confidence to go...
Vikki Barnes - Happiness and gratitude
02 Apr 2021
Contributed by Lukas
My intention with this podcast has always been to try and give you a bit of a boost of positivity, or a boost energy, or a boost of motivation. But ul...
Pat Divilly - personal development and mindset
29 Mar 2021
Contributed by Lukas
Pat Divilly is one of Ireland's leading resilience and wellbeing coaches, a sought after corporate speaker and host of The Pat Divilly podcast. We've ...
Dan Keeley - When suffering meets meaning
26 Mar 2021
Contributed by Lukas
On today's episode I speak to mental health campaigner, adventurer, speaker and coach Dan Keeley. I almost met Dan recently at an event we were both s...
Garry Garretts MBE - 'Use it or lose it' - the secret to a long life
22 Mar 2021
Contributed by Lukas
Most of us are familiar with the expression 'use it or lose it', but my guest today is a man who has been living by that mantra for almost a century. ...
Guide to powerful planning
19 Mar 2021
Contributed by Lukas
One tool that's massively changed things for me in the last few months has been my approach to planning, which has elevated my sense of effectiveness ...
Chris Sumner - what can we expect as running events start to return?
17 Mar 2021
Contributed by Lukas
Chris is the race director for one of the UK's most popular ultra marathons, Endure24. With running events starting to look more likely to take place ...
Simon Shepard - Heart Rate Variability and the data of fluffy stuff
16 Mar 2021
Contributed by Lukas
Over the last few years there’s been an explosion in the number of wearable health monitoring devices, gathering data on our heart rates, movement, ...
How to set great GOALS - follow this framework for your next goal
12 Mar 2021
Contributed by Lukas
SMART goals, big scary goals, creating a vision of your success so that you're magnetically drawn towards it... There are many different approaches to...
Vicky Pattison - dealing with your inner critic
09 Mar 2021
Contributed by Lukas
For today's episode I'm joined by TV star Vicky Pattison, I'm a Celebrity winner, Masterchef finalist, author and host of the Vicky Pattison: The Secr...
Sam Bishop - Performing Under Pressure
05 Mar 2021
Contributed by Lukas
Why do some of us struggle to perform at our best when the pressure is on, whilst others seem to thrive? How is pressure different to stress, and how ...
Kenneth Keavey - repairing our relationship with food
02 Mar 2021
Contributed by Lukas
I’m keeping it in the family for today’s episode, as I’m joined by Kenneth Keavey, my brother-in-law and founder of Ireland's largest organic bo...
The 5 Roles That Run Your Life
26 Feb 2021
Contributed by Lukas
There are 5 Roles that we all have to play in our lives. Not roles for other people, but roles for ourselves - Director, Manager, Worker, Coach and Ad...
Katie Murphy | Bouncing Back - Resilience & River Dance
23 Feb 2021
Contributed by Lukas
Today's interview with co-founder of Wolfhound Fitness in Mullingar, Katie Murphy, is absolutely jam packed with insights and nuggets of wisdom to giv...
What is optimism, and how can you become more optimistic?
19 Feb 2021
Contributed by Lukas
If you drop your toast on the floor and it lands jam side down, do you automatically assume that this is how the rest of day is going to go? Are you a...
Warren Pole - Embracing Negativity
16 Feb 2021
Contributed by Lukas
Ultra runner and co-founder of 33Fuel, Warren Pole is one of the most positive and optimistic people on the planet. So when he suggested 'embracing ne...
How to cultivate a habit of positivity
12 Feb 2021
Contributed by Lukas
Is it possible to become more positive? Is it a habit that we can cultivate? I believe that it is! Nothing can guarantee that you'll never have anothe...
Jenny Tschiesche - Kitchen confidence
09 Feb 2021
Contributed by Lukas
Nutrition expert and author Jenny Tschiesche talks about building confidence in the kitchen. How do you get started with cooking healthy food? What ar...
Freddie Bennett - The truth about real life transformations
05 Feb 2021
Contributed by Lukas
Freddie is a coach, speaker, and host of the Over The Influence podcast. In our conversation today he talks candidly about his mental health struggles...
George is interviewed by Amy Rowlinson
01 Feb 2021
Contributed by Lukas
Today’s episode is a little different, as I’m the one who is being asked the questions! A friend of mine and host of the ‘Focus on Why’ podca...
How to manage your energy levels
29 Jan 2021
Contributed by Lukas
If you've ever got to the end of the day feeling wrung out and tired despite spending most of your day sitting down, you'll know what I mean when I ta...
Tom Watson | QiGong - not just for old people!
26 Jan 2021
Contributed by Lukas
I was introduced to QiGong last Summer by a friend of mine, and started doing a regular class over Zoom. I've really benefitted from this very practic...
Getting a grip on your screen time and restoring a digital balance
20 Jan 2021
Contributed by Lukas
Last summer I realised my screen time was out of control. I was constantly distracting myself with an endless loop of checking messages, social media,...
Rhiannon Griffiths - slowing down
19 Jan 2021
Contributed by Lukas
Known as ‘The Five Element Wellness Woman’ Rhiannon is an acupuncturist, coach, and host of the Sacred Rest Retreats and Powerfully Gentle podcast...
Motivation with The Magic Marine
18 Jan 2021
Contributed by Lukas
James Stott spent 14 years in the armed forces including time as a medic with the SBS. I met him a few years ago as he was transitioning out of the mi...
Big List of 29 Lessons
15 Jan 2021
Contributed by Lukas
Who doesn't love a great big long list of things! Sitting down at the end of 2020 I wrote this list of some of the lessons, habits, and revelations th...
When fear stops you from starting
14 Jan 2021
Contributed by Lukas
Whether it's a new weight loss program or writing a book, sometimes getting started is the biggest hurdle. We busy ourselves with planning and prepari...
5 Simple ways to boost your motivation
11 Jan 2021
Contributed by Lukas
In the first episode of A Bit Of A Boost, I kick off with a look at motivation, and 5 simple ways to give it a boost. This is a topic we'll be coming ...