In this episode, Louise and Michelle welcome back journalist and business coach Rachel Spencer for a chat about how to build good habits. We chat about what a habit is (and isn't!), how to make habits stick, and how to overcome the obstacles that keep us from making long-lasting changes. We also talk about strategies to stop habits that might not be so helpful to us as well. Whether you're working to improve your fitness, build consistency with your training, or set yourself up for success in any other part of life, this episode is packed with insights that are bound to help.

About Rachel

Rachel Spencer is a freelance writer specialising in the pet industry for national newspapers and magazines focusing on human interest stories, health, trends and technology. She works with pet business owners helping them raise their profile in the media and clients have appeared in the Telegraph, Guardian, Independent, BBC Breakfast, Mail Online, Daily and Sunday Express, and a host of pet titles like Edition Dog, Your Dog, Your Cat and industry titles including Pet Gazette and Pet Business World. Each week she shares tips on how small businesses can secure coverage on the Publicity for Pet Businesses podcast. Rachel provides consultancy services and runs a publicity coaching programme helping pet businesses stand out from the competition.

Find out more at www.publicityforpetbusinesses.co.uk

You can also find Rachel here:

https://www.instagram.com/rachelspenceruk

https://www.facebook.com/rachelspenceruk

https://twitter.com/rachelspenceruk

https://www.linkedin.com/in/rachelspenceruk/

Recommended Reading

Atomic Habits by James Clear This is a fantastic resource for anyone looking to make small changes that lead to significant results. Clear breaks down the process of habit formation into actionable steps and shares practical tips for building habits that last. It’s all about focusing on small, 1% improvements that compound over time.

The Power of Habit by Charles Duhigg The book explains the ‘habit loop’ - a cue, routine, and reward - which drives human behaviour. Duhigg discusses how we form habits and how they can be reshaped to achieve goals. It’s a great read for anyone looking to create lasting change for personal growth and business success.

Louise and Michelle quiz broadcaster and fellow podcaster Anna Harding about her experience of canicrossing and running throughout pregnancy, and how she has felt getting back into it as a new parent. We also chat about introducing a new baby to the family dog.

• strength training
• mobility
• recovery
• adapting training as we age
• the dangers of overtraining
• optimising training around hormonal changes, including menopause
• how to avoid common running injuries