Emily Welsby - #005

0:00Emily Welsby, welcome to the podcast.

0:03Jake Dearden: Thank you for having me.

0:04Emily Welsby: Who the hell are you?

0:06Jake Dearden: Who am I? Well, for anyone who doesn't know, I feel like people will probably mostly know me as your girlfriend. I feel like that is how a lot of people actually come up to me, oh, you're Jake's girlfriend. But I am...

0:19Emily Welsby: You are your own person.

0:20Jake Dearden: I am my own person. I definitely am. I am a coach. I am a dog mum. Dog mum, which comes first? Which comes first before anything else. I'm not an athlete, but I definitely like training. Yeah, just a happy person.

0:39Emily Welsby: So do you want to know what ChatGPT says about you?

0:42Jake Dearden: I'm intrigued at this. I think this is a bit scary, but go on.

0:45Emily Welsby: And I don't know why I'm ChatGPTing my own girlfriend. Why do I say ChatGPT like I'm like a 40-year-old dad who doesn't know what ChatGPT is? I use it literally for everything. but chat gpt says emily wellsby describes herself as a hybrid girly trying to get better at running

1:04Jake Dearden: that's literally my instagram bio

1:10Emily Welsby: amazing amazing so obviously you're a coach i am but you wasn't always a coach you've actually gone through since knowing us actually do you want to tell a story about how we actually got together for anyone that's actually interesting if you want you can skip this bit because this

1:26Jake Dearden: could be boring potentially it could be but i do think it's quite a funny story so um i'll go back to my first ever memory of jake we were actually in year seven at high school and i was outside the math classroom and because we'd just started high school and nobody knew anybody's names we had name stickers stuck to our shirts and we'd probably been there about two weeks but obviously you were young like some people still had them and jake had stuck his to his chin and And I remember seeing him and I thought, what an idiot. Like, he's trying to show off. He thinks he's cool. He's stuck on his chin rather than his jumper.

1:58Jake Dearden: And it actually turns out that you'd gone over your handlebars on your back and smashed your chin in. And it was actually a dressing that you had on your coat.

2:05Emily Welsby: Actually, still got that scar there. And everyone actually comes up to me and asks me, what's that scar from? And that's the...

2:11Jake Dearden: Well, I just thought you were an ob-ed. And we obviously became pretty good friends. We were at high school, never more than friends, which is a question that we get asked a lot. um and we loosely kept in touch and then we kind of bumped back into each other when we're 17.

2:25Emily Welsby: I think you was actually one of my main customers I used to sell chocolate bars at school and Emily was one of my favorite customers because she never found me out of money yeah you never had change you always had pound coins and you'd buy something 50p so a Kit Kat was 50p back in the day I don't know if that's changed by the way I don't know like people have to let us know like kids that are selling chocolate bars at school at the moment, is it still 50p for a Kit Kat or is it? It's probably a pound nowadays. Yeah, it's probably a pound. I don't know. I heard Freddo is one pound the other day.

2:57Emily Welsby: No. No, I don't know.

2:58Jake Dearden: They've like 30p.

2:59Emily Welsby: But anyway, and Emily never used to have change. She used to have like two pound coins, one pound coins, sometimes a five - Do you have two pound coins? I know, yeah. You can never see them anymore. But you never used to have change. And I used to pretend that I didn't have change. She was like, oh, go on. I'll just have two chocolate bars or just have four chocolate bars. And then you'd give them to your friends. You was actually, you was a little bit of a snob at school, I feel like. A snob? Explain the story about what, like the school that you was meant to go to and then the school that you ended up going to, which was our school.

3:37Jake Dearden: To be fair, I was very fortunate growing up. Do you know, my mum and dad worked really hard. They provided a very nice life for us. I went to a very nice primary school where we didn't really see much of, not the real world, but everyone was loved. Everyone was, like, quite lucky in life. It was a very nice, like, start to life. And then I was meant to go to high school with all my friends, but I was out of the catchment area. So I ended up going to a different school where there was only, like, four of us from my primary school that went there. And I'll never forget, on my taster day, again, we were very protected growing up.

4:10Jake Dearden: So I went to this new school on my taster day. and within the first 10 minutes, I met a girl who is still one of my best friends to this day and a girl who she'd come with from her school, they'd fallen out and this girl called her a slag and I'd never heard the word slag before, I didn't even know what it meant and I was like, whoa, I felt like I was in Mean Girls, I was like, what the hell have I just walked into? So it was a bit of a shock to my system but I'd say I quickly got used to it.

4:37Emily Welsby: Okay, so let's fast forward.

4:39Jake Dearden: So yeah, that was how we met. um we then bump back into each other and you took me to nosely to fary park for our first date

4:48Emily Welsby: and that was nine and a bit years ago yeah it's a long time and people always ask me why have you not popped the question yet and i firmly believe in the 10-year rule but we're coming up to 10 years so i think i'm going to extend it to 15 years and it's going to be the 15-year rule uh yeah 15-year probation do a little test before uh potentially popping the question essentially you keep up my toes yeah that's it so obviously that's how we met but I remember in school you was always very smart you was in top sets for everything and I think you wanted to be a doctor yeah I did why did you want to be a doctor so I think if you don't know me I'm a very chatty

5:38Jake Dearden: person like I love speaking to people I love meeting new people of getting to know new people and I like the thought of being able to help people um as I mentioned before my mum and dad have always worked really hard and my dad's always been like you go to school you go to uni you get a degree you get a good job and you stick at that for life um so I decided that I was going to be a doctor and this I'd say went on until I think I was in year 11 or I might have been in my first year of college and I managed to get work experience for a week at Bowdoin Hospital and that was a real shock to my system because I'm a fainter and I was fainting watching people have cannulas put in their arms I watched someone have an injection in the back and I was gone and I thought and I think I need to fix something different here interesting and then when you was at college you had a part-time job yeah I worked at the perfume shop how was that it was a job and to be fair i had fun again i'm just a chatty person like to me being able to stand there and chat to people was ideal the people i work with the customers like i just like speaking to people like getting to know people the thought of working behind a desk nine till five not speaking to anyone would cripple me and when did that change because obviously i understand doctors do speak to people all day but it's still one of them jobs where it is career

6:56Emily Welsby: long and it's probably classed as a nine-to-five like when did that change that you you didn't

7:04Jake Dearden: want to do that well I think I was always quite confused because again I feel like there was so much pressure on us and not from my parents like just from everyone I think that was just the

7:11Emily Welsby: culture like you're successful if you have a nine-to-five job yeah but you had to decide what

7:14Jake Dearden: your nine-to-five was going to be picked our options in year eight so you're at 12 how on earth are you meant to know what you want to do in year 12 so I feel like I tried and tested a few things as I grew up and they've always been within the same realm like I obviously worked in a shop which was customer facing I then decided I wanted to be a makeup artist I then decided I wanted to do lashes I then ended up being a PT so I feel like everything that I've done I've spoke to people you build relationships with people you see them on a regular basis and when you look back like being a makeup artist yeah I loved the makeup side of things but making people feel good made me feel good same with lashes like you don't realize how it might sound really vain but little things like that where you feel make people feel good again for them to come and sit and have the lashes done for an hour where they can speak to you about whatever they want to speak to you about the things they told me and then you walk past them in tesco and i think oh i know everything about you like it's just different you build relationships with people that is different and i think that is special um and you don't necessarily realize what an impact that has on someone but then when someone is going through a tough time and they get an hour away from everything they can rant to you they can moan at you they can cry to you whatever they then leave and that weight's been lifted because they've shared something with you that they probably wouldn't speak to many other people about so when you think about it on that level yeah you might be going for a lash appointment but the relationship that you have like I've got it now with my lash tech like it's just a very different relationship and I think that's what I really really appreciate with every job that I've

8:43Emily Welsby: hard interesting interesting and obviously you took that forward to the job that you have today which for the people that don't know uh you're a head coach at the 247 represent gym you coach the girls every single morning uh you're also an online coach how does the job skills from because people are being mind blown that you used to be a makeup artist or you used to be a lash technician and you've gone into this uh becoming a personal trainer um how does it carry over

9:17Jake Dearden: so again it's that like the way i look at it is you're giving someone an hour of your time whether you're doing something with them in that hour like the makeup the lashes coaching them you want them to leave feeling better than they did them when they walked through the door and i'd like to take pride in saying i think i'm a good coach because i think i do that because you might be having a bad day but for your client that doesn't matter to them like you're not the important thing in that hour it's the client that's the important thing in that hour so being able to take away your emotion your feelings and think about your client and ask them about what they mentioned last week and make sure that they're okay and have they had a good day what why are they in a bit of a different mood to normal it sounds minor but when you look at something like coaching everything is taken into consideration with how someone will make progress so if they're really like they've got something really big happening in their life something's on their mind they need someone to share that problem with so you can that's not sitting on their mind all day every day so I feel like it's so important to be able to take yourself out of that hour you're not important it's about them and again I feel like that's the carryover that's happened you you've got to trust the person that you're going to for coaching because they're in charge of your coaching they're in charge of your nutrition they're who you're checking in with every week you've got to have a deeper level of understanding of that client than just their

10:29Emily Welsby: training and when did your love for fitness actually come about because i don't know obviously you you've always played sport you've already always done sport but i feel like there was a switch where you kind of became obsessed and i feel like me as well like the older i get the more fitness has a bigger role in my life every single year uh would you say the same 100 %

11:00Jake Dearden: so when I was younger I used to dance quite a lot and then went to high school I feel like all the it wasn't cool to do PE when we were at high school which is mad because we've spoke to people

11:11Emily Welsby: from different countries whether it's uh the states whether it's Australia and fitness and PE is always like people are proud and girls in the uk for some reason i don't know if it's changed but it was uncool it was so uncool so we used to actually choose to sit in a maths classroom

11:31Jake Dearden: and do nothing instead of doing pe which i do think i mean our pe sessions were what you'd

11:38Emily Welsby: hope they would be yeah it was literally standing out in the freezing cold pretending to play hockey

11:45Jake Dearden: yeah you know i remember they used to put us in the hall and put like an exercise video on no one's gonna do that um but i definitely think that's had a carryover to my mindset towards it um i then went to uni and i think a lot of people will have had the same experience as me i went to uni we used to go out every night we were in charge of cooking whatever we wanted which was minimal it was usually mcdonald's i actually took my car to uni with me because i was still working at the perfume shop and I needed to get to work. So rather than walking 20 minutes to my lectures, I'd just drive. And I think all those habits on top of each other were so unhealthy.

12:21Jake Dearden: I put so much weight on. And I've got the pictures on my phone. One day I looked at myself in the mirror and I thought, who is that? And it sounds really cliche and I know people have said it before, but I genuinely didn't recognise myself. And I thought, something's got to change. And I took these progress pictures and I literally couldn't look at them for a long, long, long time because I thought, how have I let myself get to this point and that was a turning point I started going to the gym I remember I actually used to write me a training program this was years ago I was literally 18 at the time um I started going to the gym and then I think the turning point in my head for loving coaching loving fitness was I used to train with two of my friends at Jim and Lee and I'd be like oh I've planned a session today we're gonna do legs we're gonna do this we're gonna do that um and I got a buzz off I was all being in pain together but then feeling really good after it and it was like a thing I used to push back my lash clients so rather than starting at nine I'd start at ten so I could get to the gym do my session before I started my lashes and that when I look back I think they were all the sort of subtle changes that were happening that then led me to decide to coach because prior to that if you'd have put coaching on the table as a job I'd have been like absolutely not um but I think when you've been through that transformation not only physically but mentally it's changed your life in so many ways that you don't want to get back to that point I remember you actually worked away all summer to remember um in the lakes and every single night I didn't have much else to do I would go to the gym I would download Keeping Up The Kardashians and I was only allowed to watch it on the Stairmaster so I used to go to the gym and I used to do 45 minutes day master every single night I'd train with the plan that you'd set me I'd get my steps in and like the whole transformation I remember I started wearing shorts which I wouldn't have worn before I was wearing shorter tops like strap wise shorter dresses feeling more confident about myself and all those little things I felt like I'd got myself back and I remember thinking that I never want to go back to feeling how I was I was hiding myself I was wearing like long sleeves when it was warm and I just yeah remember thinking I

14:26Emily Welsby: never ever want to feel like that again so I found it actually really interesting what you mentioned there about there was a turning point where you looked at yourself in the mirror because we were together at this point in time and I didn't notice the change in you either I didn't notice you becoming a little bit lazier you getting a little bit more out of shape um it's not like I was just being polite I literally didn't notice it and I went through a similar period as well and I think it's only until you realize and when you realize it's gone too far whether it's looking into the mirror whether it's someone saying something to you and it might be in a polite way you know for for lads it's oh you're looking big really like you're looking muscular you're looking big you're not fitting any t-shirts I used to get that all the time and there was one turning point where it was like people were saying that too much and it was like I think I'm overweight here and I think it's super important for the other person to be one honest but to if you want to make a change then or if your your partner wants to make a change you support them 100 % um and yeah you you clearly obviously wanted to make a change and we made that happen um you know I wrote your plan it must have been like a bro body yeah it really was like think of I remember you'd done it on like

15:49Jake Dearden: an excel sheet and it was like two sets of eight to ten of like a shoulder press and it was like a

15:55Emily Welsby: row and they're all things it would have been i guarantee you it would have been like two sets one all out intensity one back off set and it was maximum hypertrophy and it was just what i was into at the time and i didn't know much else uh but uh it's cool that obviously like you say you stuck to it um even when i was working away and things like that so um it's interesting how did going back to when you looked into the mirror what was the changing point actually was it you looking in the mirror and you realizing or was it one of your friends saying something or a nasty comment that you got like what what was the the change it honestly it was that and i remember it so I was at uni um I had this blue shirt thing top that I used to wear um and it had

16:45Jake Dearden: like a tie around the waist and I remember tying it and I was like obviously normally like you tie it and I go really tight and it was getting less and less tight and I thought god this top's getting small and like my jeans it was the Joni jeans era which you won't remember but all the girls will remember like top strap Joni jeans were it and you used to have to buy a waist size and a leg size they were sized like men's jeans are usually um and I always used to get a 28 waist and I remember they were too small and I didn't want to go up but they were getting tighter and tighter and I was I was getting bulging over them um and it was just this moment where I looked in them and I took the pictures for that reason because I know sometimes you can look at yourself and it's emotion that's talking to you it's not a fact do you know we all do it sometimes you look in the mirror you think oh god I look awful today and then the next day you might think oh I look quite good today but I remember I'd been avoiding the mirror and I looked in it and I just thought that is not you you're not happy, you're not confident you're not comfortable, I'm normally quite a happy confident person and I'd lost that and I remember I used to feel shame like I'd be driving to uni when everyone else was walking, I'd go to Mackey's drive through on my way to work and I remember having a bit of shame and I was like trying to hide it from people that had been to Mackey's again, that's not normal and I knew that when I was doing it but I'd turned a blind eye into it and then I think I just had this one day and I was like enough's enough, I'm not doing this anymore

18:01Emily Welsby: yeah it's interesting and and for the people out there like you you're talking like you was obese you wasn't you wasn't obese you was a little bit i was just bigger than what i'm happy being yeah but i think but everyone has that like everyone has that perception of themselves

18:17Jake Dearden: it's important to have that though to have a point because if i'd have waited till i'd got morbidly obese not only is it dangerous but i think it's so far past it being like a few weeks to get the contract. And don't get me wrong, I'm not saying that your weight shouldn't fluctuate. My weight does still fluctuate. And I think everyone's kind of got a point that they can get to, whether they're going for a stressful time, whether it's a really busy period, whether they're traveling a lot. I understand that everyone's not on it around the clock and I don't think you have to be on it around the clock, but I do think it's important to just have a bit of a word of yourself sometimes and think I've been a bit slack with my training or with my nutrition, let's just tighten it up and get back on it.

18:56Jake Dearden: um i'm not saying you don't need to like religiously track every day like i'm not saying that

19:01Emily Welsby: so now you're a full-time coach and in my opinion and this might be a little bit biased but i think you're one of the best coaches out there thank you and the reason i say that is because you always prioritize your clients before yourself so even though you're into fitness and you love fitness and you love to train, you'll sacrifice your own training to improve someone else's training or to work and coach them instead. And I think that's what a lot of people get wrong, especially within the fitness industry. I feel like people get into fitness and feel like they get into becoming a coach because they're obsessed with fitness and they're obsessed with their own training.

19:47Emily Welsby: And you're not like that. you have a passion for helping people and that comes way before your passion for your own training if that makes sense and I think that's what every coach every good coach should have they should prioritize their clients um why is that well I think that like I said before when you're coaching

20:09Jake Dearden: somebody your time isn't important it's their time that's important and I think like especially we live quite a chaotic life so I think that me needing to fit my own training in should never come before a client's training because I can get up a couple hours earlier I can go to bed a bit later like that's a me problem but for my clients I want them to have a good experience I want them to be happy I want them to feel valued and I think that's a huge thing I think you have definitely got to walk the walk in the way that you've got to train yourself you've got to put yourself through the sessions that you're going to put your clients through otherwise I think you're a bit of a coach um but do that on your own time make it it can be awkward for you but you don't want it to be awkward for your clients like I want them to leave the session feeling better than they did when they walked in more energy probably have a tough session but they've got something off the chair so they just feel a bit better and a bit happier and that is to me what makes me love coaching so much that not only are you benefiting their health and you know their lifestyle but you're making them feel happier as a person and I think it's rare to find like I hate spending time with people that suck the life out of you.

21:14Jake Dearden: So if you spend 20 minutes with somebody and you leave it thinking, oh God, that was miserable. I could never want to be that person. So I think I do go out of my way to not be that person because I want people to leave. Probably thinking I'm a bit crazy. Like if you saw me coaching a class or coaching somebody, I look like I've lost the plot. I'm singing, I'm dancing whilst I'm coaching, whilst I'm telling everyone what to do. And it is a bit manic, but people like have fun doing it and that's what it's about.

21:37Emily Welsby: And I have witnessed that every single morning i walk into that represent gym for those who don't know emily coaches the class at 6 30 all the girls um train at 6 30 just so they have a little bit more time to get ready and then the lads come in at 7 30 a little bit lazier get up a little bit later and i come in with them and emily is screaming and shouting at the top of her lungs in the best way possible sometimes it's a little bit much for me in the morning you walk in and i'm like good

22:08Jake Dearden: morning and you're like oh my god but again like i understand that the class is at 6 30 in the morning some people have to drive an hour to get there so they're getting up at 5 a.m if they're getting up and turning up to the gym at 6 30 in the morning and they walk in like oh morning yeah they're like why am i bothering i want them to be like oh i'm tired but i'm going to get in the gym and i'm going to feel so much better and i want them to leave with that every morning so I am batshit crazy when I'm coaching but I think it's worth it and I think that's a tip that I was

22:37Emily Welsby: going to ask you do you have any tips for coaches out there like anything that you've learned along the way that you think's a bit of a red flag in a coach maybe or something that a coach could work on I just think and I you witness it all the time be enthusiastic because you see people that are

22:54Jake Dearden: coaching they've got their arms crossed they're on the wall they're not really looking at what the client's doing the client's doing half a squat and they're not doing anything to fix it and I think I look at people when I do that and I think you can't be enjoying this hour and your client can't be feeling the benefit they're paying you what 50 pounds an hour which is a lot of money and you can't really be asked so I just think like I said put anything you're feeling I don't care if you've had a blazing argument in the morning I don't care whatever's happened you've got to put that aside put your life on pause and just be present be enthusiastic be happy be everything that you would want in a coach because i can guarantee if a coach went to somebody and they were getting a half hour service they wouldn't keep going and i think like i would never want i would never want one of my clients to talk to someone and be like oh yeah she was a bit

23:40Emily Welsby: shit so you're saying be full of energy yeah leave your own problems don't get me wrong

23:46Jake Dearden: you've got different clients that will some people want a bit of calm believe it or not i can give out to people if they want it but a lot of people turn up to the gym and they can't really be asked

23:56Emily Welsby: so you need to make them be asked yeah make them enjoy it that's the number one thing and like you say make them leave every single session feeling better than when they came in and if you're paying

24:06Jake Dearden: them 50 pounds give them every penny's worth do you know i mean don't be half-arsed with it like if you think in the uk i don't know what the average hourly rate is but for a lot of people they've got to work for two hours to pay for an hour of your time so make it worth like two hours

24:21Emily Welsby: of their time for sure and you mentioned that you're 99 % of the time you're full of beans like I can I witness that and how because I don't understand how you keep doing it either but like how do you avoid burnout is there any kind of like tips that you you'd give to someone who I think

24:39Jake Dearden: gets burnt out quite often yeah well I think we've both definitely been there we went through a time where we were probably working 60 nowadays every single day and training before that not sleeping not looking after ourselves not eating enough because back then it wasn't spoken about enough that fuel is fuel um and I think my we lived with my mom dad at the time and every night they were like guys you're doing too much you're burning out you look tired and we were like no we're not no we're not no we're not um and then I remember my I actually really hurt my back training because I was training silly.

25:15Jake Dearden: I wasn't eating enough. I was so burnt out and it wasn't getting any better for weeks and weeks and weeks. And I was like, why is nothing magic fixing this? And I think I came to the realisation that actually we're doing so, so much and something's got to give. And now, don't get me wrong, I'm not perfect at sleep. I try.

25:33Emily Welsby: No, no, you're not perfect with sleep. I feel like I'm, I'm maybe a little bit too obsessed with sleep, but you definitely sacrifice your sleep. But again, I think you sacrifice sleep because you're just not one to complain like you'll if you need to get up early you get up early you don't complain you go and train you then coach you then if you've got a busy day that that's just what you're doing you just crack on with it just make it work because

25:57Jake Dearden: again like my own training can be chaotic that's fine that's a me problem but for everyone else like if stuff's in the diary stuff needs to get done in the day my my own training has to be on my time like that's for me to worry about not for anyone else to worry about so sometimes it is a 4am get up or whatever but you've just got to get it done but again be grateful for it like you get to train you get to get up early we've got an amazing gym that we get to go to i know that after i've trained all the girls are going to come in like it's yeah sometimes again but we're so lucky to get to do this but we still pinch ourselves every day that this is our life so for us to complain about only having five hours sleep it's not an every night thing like

26:36Emily Welsby: we'll get over it yeah yeah and do you always feel motivated with training oh god no not at all

26:42Jake Dearden: some again i feel like we travel so much which is the so lucky to have that but there are times where i think i've just been on a flight for 16 hours i'm tired there's a time difference we've got stuff to do i'll train tomorrow and then i feel stiff and i think oh i don't want to do it or we're busy and it's really hard to force yourself to do it you always feel better for doing it but I think when you're in the mindset of not wanting to do it you're very quick to make excuses for yourself or I definitely am so yeah definitely not motivated all the time do you feel

27:13Emily Welsby: like that's why so for the people that don't know Emily has just started uh 75 hard is that one of the reasons you've started it what was the reason in starting it like like why and explain what it

27:25Jake Dearden: is for the people that don't know yeah so for anyone that doesn't know it is a 75 day challenge and there are a list of things that you've got to do every single day non-negotiable so it's two 45 minute workouts one has to be indoors one has to be outdoors and they can't be like an hour and a half of a single workout they've got to be separate um four liters of water every day 10 pages of a non-fiction book you've got to take progress pictures every day um no alcohol and you've got to like pick some sort of diet and stick to it so I originally did this about a year and a half ago George had raved about it and Nick Speakman had said how amazing it was so I wanted to set myself a challenge and I did it and I felt incredible I was so disciplined with it I wouldn't say motivated because after 30 days it definitely gets very boring um but at the end of it I remember thinking I feel incredible and I've pushed myself way beyond where I thought I could and I think when you do mentally and physically push yourself beyond where you think you can do it kind of unlocks your mind for future times where you're back in that pain cave and you don't think you can do it and i learned a lot about myself by doing it again getting up super early i remember we had a flight to catch um and i think i was at the gym for 4 a.m you've just literally done that

28:38Emily Welsby: we're currently in houston you flew out two days ago uh the flight was what 9 a.m or something and you had to get two workouts in before yeah so i actually ran whilst it was snowing at five to

28:51Jake Dearden: five in the morning and then I did a 45 minute bike session and was late to get ready but you've got to make it work and that's like it is an inconvenience so I did that and I felt incredible and then over the past few weeks we've trained a lot so we've traveled a lot um the dog had an operation it's been cold there's been a million and one excuses and I've found excuses and I was sat there and I thought I don't want to start the year feeling like this because I don't feel at the minute or during the past couple of weeks I felt a bit lazy is how I'm going to put it um there's been Christmas chocolate around there's been nice out and I feel like I've been making excuses for training and I thought I don't want to go into a new year where I've got some big goals for myself starting it like that because it's not the way that I want to go into the year it's not what I want to carry on for the year so when I thought about what I wanted to do about it I thought I felt my best self doing 75 hard because it was hard and I did it and I'm so stubborn anyone who knows me like I am a stubborn person if I say I'm going to do something I'm going to do it and I don't want to pick the easy option I want to make it hard so I thought if I start that on the 1st of January it's going to be cold it's going to be a bit grim we've got a lot of travel coming up so it's definitely going to be an inconvenience but again that's where you learn things by yourself so I thought let's do it my circumstances have changed a lot since I lasted it so it's going to be like a lot of new issues to overcome um but yeah I thought why not what else

30:13Emily Welsby: i'm gonna do makes sense and it's just like you say you we can go about life being really comfortable and you're choosing to do something difficult and yeah it's gonna pay off i remember last time you did it and after the 75 days one you was in one of the best shapes you've ever been in but two like you was the happiest even though you was sacrificing a lot you was the happiest and you

30:36Jake Dearden: felt good and there was not one day where you felt guilty yeah um again though i think when you have to make it work when it's an inconvenience but you do it anyway like the highs on an over level like like when i was flying here the other day i trained twice it was it was minus six and snowing and i was running down trolley new road i was the only person out running and i went to the the gym after and everyone was like you're crazy and i was like yeah but i would have been in bed otherwise so the fact that I got up and got out makes me feel so good and that to me is like a

31:08Emily Welsby: reminder of why you do it I want to change subjects a little bit and move on to training and nutrition but female specific training and nutrition how does being a female differ to being a male

31:25Jake Dearden: when training I mean I've never been a male so I'm just kind of what I've heard you could either

31:30Emily Welsby: go about like how's it different coaching females to to males i think how does your anatomy differ to ours obviously i've got a penis you've not but uh but apart from that like how how does it

31:47Jake Dearden: change with training so i think that coaching women is definitely a lot more niche than coaching men and i'm speaking i know obviously everyone has stuff going in their life but especially like hormonally men are very stable throughout the whole month you'll notice especially you because you're very sleep sensitive that if you have a bad night's sleep or you don't eat right you probably feel a bit off but it's nothing that a day can't change whereas a woman feels different every day because of where their home hormones are where their cycle is if they are on any sort of contraception how that will impact it um i feel like a lot of men will be able to relate to this through living with women you definitely will like the week before your period i could cry every day over nothing and the the emotions that you feel i could feel every emotion in a day you're laughing now because you you know what i mean don't you yeah i don't know i don't know if you're just secretly hiding that you're a psychopath no but you feel like that and you can't explain it to someone that's never experienced it but your emotions change completely day to day one day you could feel the happiest person the next day you're sad for no reason the next day you're angry the next day you're crying at tesco because you've got no cocoa pops left and it's it's so irrational but in that moment you can't do anything to fix it so if you think i'm crying about cocoa pops in tesco but then i've got to go to the gym and my legs are showing i've got a leg session to do and and whatever like one inconvenience can really make the difference in your day and it sounds silly talking about it like this when we're being rational it sounds minor but when you're in that moment and you've had a full week of it one little thing can have a massive impact on your week so I feel like to be able to understand the mindset of a woman you've got to kind of understand what they go through in a month and that every week for most women is where they will experience a different part of their cycle a load of different hormones and that will impact their training so for the most part of women you'll have three weeks where you feel pretty good pretty consistent one week within that you will peak and you'll probably feel really strong and then you'll probably have one week where you feel weaker a lot more imbalanced like genuinely like your balance will be off you'll be falling over doing a split squat and you won't be as precise with what you are doing so I feel like you've got to have that approach with your clients and explain that to women we don't really have this explained to us I've learned this through researching it myself but you don't sit in a classroom at school and get taught that this is what happens to you and it's normal so you've got to explain that to your clients and then be understanding with them one week of the month don't go for a pb use machine so that you've got the stability from the machine rather than trying to provide that yourself be a little bit kinder to yourself the science says that on average you burn about 300 calories per day extra the week before your period and coincidentally that is when your cravings tend to be the highest so will it stop you from having a mental breakdown to have a freddo and you're getting a bit of chocolate when you really want it than to not have it have the freddo everything in moderation obviously as long as you can stick to that without binging but it's very person dependent some women experience all the symptoms some of them experience nothing and I think you've got to be clued up on it you've got to be understanding and you've got to be able to teach this to your clients because it's nothing that you'll get told otherwise so I feel like that is the main difference between men and women in that with men everything's pretty consistent you can get a log book and week on week you're going to push their numbers and you're going to try and improve everything same with running time same with everything else but as a woman you probably won't have that linear progress every single week but as long as you can understand why and you know when to push and when to hold back a little bit that's when you will still see progress it just might take a little bit longer yeah it's

35:22Emily Welsby: interesting i never really knew that and i've coached women in the past so it's uh it's it's interesting how ignorant you can be to stuff like that because we could just think as lads oh they're just being lazy yeah and they're definitely not being lazy yeah and i think

35:40Jake Dearden: there is a point where you've got to ask yourself the question am i not wanting to go out because i can't be asked and i'm using it as an excuse or is it really one of those days where you've been paying you feel a bit all over the place it's better to leave your session and do it tomorrow when you're probably in a bit of a mentally better place and then another thing that really does have an impact is weight on the scales isn't reflective more so in women of fat loss because there are so many things that can have an impact on your weight obviously with men as well if you eat more carbs you'll be holding more water if you're stressed things like that but you will change weight depending on what week of your cycle you're on and women don't want to hear that because ideally to get an accurate measurement of your weight you should weigh yourself once every day and take an average which for me is a bit too obsessive because I don't that you should weigh yourself every day or weigh yourself once per month.

36:30Jake Dearden: So every four weeks where you're at the same point of your cycle and then you can measure pretty accurate progress from there.

36:35Emily Welsby: Could you weigh yourself once per week but only compare that to the four weeks prior? Yeah, for sure.

36:41Jake Dearden: So you're comparing your weight from the same point of your last cycle. So that would work. But people don't want to believe that because people want to weigh themselves and they want that number. But then they'll also beat themselves up if they've been in a deficit for the past four weeks. but they're weighing more than they did last week. And it's really hard to explain to someone that it isn't fat. You're just holding more water because of where you are with your cycle. But people don't want to hear it. And I think, again, if you're having a bad day and then you weigh yourself and your weight's gone up, but you've been doing everything that you can do to try and lose weight, in your head you're beating yourself up even more than you normally would do.

37:17Jake Dearden: And it's just really hard to explain that to people when they don't want to hear it because no one wants to hear that.

37:22Emily Welsby: No, it just seems like it's a lot harder.

37:25Jake Dearden: everything's a lot harder being a woman i mean i can't speak from my point of view but i do think it's just a bit more complicated and you've got to have a lot more understanding and a lot more

37:33Emily Welsby: patience with measuring your progress yeah yeah i didn't actually know that um interesting really interesting so obviously it's just turned 2026 what are your goals for this year have you got any fitness related goals any personal goals any travel goals so i feel like travel goals are

37:56Jake Dearden: probably pretty much covered because i feel like we're never in the country uh which is exciting um my first big goal that i've got is that i'm winning manchester marathon in april oh sick so for anyone that doesn't know this i'm actually just pretending like i don't know that i do know

38:11Emily Welsby: yeah um pretending like pretending like we don't live together we don't speak to each other and I'm like interviewing someone like, sorry guys, I'm new to this.

38:21Jake Dearden: No. So for anyone that doesn't know, which is quite funny, the last time I finished 75 hard on the last day, I've recently got into running in the past two years. I wouldn't call myself a runner, but I do run. I try to run. On my last day of 75 hard, I finished it by doing a half marathon on my own and I didn't tell anybody. And I texted you when I'd done it. I was like, oh my God, I've just ran a half marathon all on my own. And you were like, that's incredible. And then you were in a meeting. so you got home and you handed me a card to say well done for finishing 75 hard and I opened this card and a piece of paper fell out of it it wasn't money it was

38:55Emily Welsby: unfortunately skin at the time

38:57Jake Dearden: unfortunately it wasn't what it was was a sign up to a marathon and I'd never had an intention of running a marathon before and you'd sign me up for this marathon and I thought shit I don't want to do this but I've got to so I actually did do Paris Marathon last year and I hated every single second of it. I swore blind I would never do another one. I actually rang you crying at 30 kilometres, didn't I? And I was like, I can't do this. Everything that went wrong did. My hip was hurting, my hamstring was hurting, my stomach was horrendous. I was trying to be sick. I was dehydrated. Like, it was just a nightmare.

39:32Jake Dearden: And I remember crossing the finish line and I just wanted to go and sit in the hotel. I felt horrendous. And I was like, this is awful. And then obviously you go away and you reflect on it. And I thought, I could have trained harder. I could have been more prepared for the day I could have been a bit more clever with how I fuelled, with the gels I used and again I'm such a stubborn person that I thought I can do better than that so I've signed myself for Manchester

39:55Emily Welsby: You've not just signed yourself up though, you've signed the whole of represental as well you've forced everyone to do it with you, which is pretty cool because they've all said yeah, somehow I don't know if it's your persuasion skills or their athletic abilities that

40:09Jake Dearden: and they'll probably mostly beat me i think everyone will probably beat me yeah they're

40:13Emily Welsby: getting fast yeah um i think even george said that he might do it yeah i did i've got no chance

40:18Jake Dearden: um but yeah so george that is my first kind of big fitness goal fitness goal for the year

40:26Emily Welsby: you got any personal goals like anything for you to be better at um i think most of the goals that

40:35Jake Dearden: I've set myself kind of come back to some sort of work situation. Like being really consistent with YouTube is one of my big goals for this year because I started it last year and loved it. And then life got very busy and I thought I'll put it on the back burner and come back to it. So I think personal goals, I'm not really setting it for this year. I think I should because I think it's important to do so. And I would tell everyone else to do it. But I think starting the year with 75 hard, training for the marathon, trying to do my YouTube. I feel like they're the kind of things I've really set my sights on for the start of this year

41:06Emily Welsby: it's a good point to be fair I like to set yearly goals but I always only look like 12 weeks in advance because I feel like goals change that much yeah um and you know in 12 weeks time you might have completely different ambitions than you did 12 weeks ago so that's cool I like that and I think you've got quite a lot to go out there. 75 hard, yeah. And then managing putting it with me. I actually asked a couple of people questions about what to ask you on this podcast. One of them is how do you deal with me and what is the real Jake behind cameras?

41:49Jake Dearden: Do you want me to answer that?

41:50Emily Welsby: Yeah, you can answer that.

41:51Jake Dearden: um I think that Jake the real Jake in the past eight weeks is a completely different person to who you normally are because at the minute you're a few days out from a 219 marathon so you've been dare I say slightly stressy and slightly tired and slightly busy and hungry all the time um but I think you're very true to yourself in the way that regardless of who you're around you are so interested in other people you make such an effort you will speak to everyone in any room whether you're in a room you could literally be in a room with a hundred famous people and there could be three people that are serving drinks and you will go and speak to the three people serving drinks for anyone else and I think that's such a nice thing about you that you don't speak to people for status you don't speak to people because you want them to know yeah you're just a genuine nice person that gives a shit about everyone and I think you hold that whether you're in front of people or whether you're not um what you want that's nice what what what's the downside what you also are um is very stressy about sleep so if jake so he sets himself a goal of eight hours sleep every night if he has seven hours and 55 minutes his day is ruined because you're

43:04Emily Welsby: yeah um i don't even like wake up and think and i'll admit this i don't even wake up and think oh i'm feeling energized today i feel like my day has ended before it's even started and that's a

43:17Jake Dearden: problem i need to work on that um obviously a lot of your day revolves around your training especially like the past few weeks i've been like what are your plans for today just so i know where we're at with the day when i need to go and see the dog when you're going to be in and you're just like running all day running so i think we actually had an argument the other day and I think you snapped at me and you said,

43:40Emily Welsby: all that goes around that fat head of yours.

43:44Jake Dearden: I thought I said that, did I?

43:45Emily Welsby: I think this is what you said. All that goes around that fat head of yours is running. And I think I actually snapped back saying like, shut up or something. But really I look back on that and I was like, she's right.

43:59Jake Dearden: At the minute, but I get it. I'm like Forrest Gump. Yeah, you are. I get it because at the minute it has to be, but you've definitely been a little bit more difficult to deal with over the past few weeks than normal um i feel like in the nicest way you're quite like a toddler as long as you've slept you've eaten and you've trained you're pretty happy um and the house is tidy because if if there's like a bit of mess in the way which is normally your mess then you're like why is this house such a mess and then we've all got to have like a tidy up before we can do

44:27Emily Welsby: anything else yeah but you are a messy person at the moment yeah yeah yeah but we're three days out so yeah it's been i've been like a robot yeah i've just had to tick things off every day and unfortunately it's taken over my life i think and it is what it is and i've just left you to it but

44:45Jake Dearden: i can't lie i do have like if i know you're in a bad mood i just don't speak to you i think i don't want to i don't want to make it worse so i've got some quick fire questions for you okay why does this make me nervous oh i don't know probably because you're not seeing them but

45:00Emily Welsby: first question we'll start off with an easy one favorite pre-workout meal uh okay this is very

45:06Jake Dearden: specific it's got to be a warbison's bagel they're really really nice and they pre-cut with raspberry jam and sweet and salty pepper not peanut butter what if you're in the u.s and

45:18Emily Welsby: they don't have warbison's everything bagel not before i train because i feel like it's too like

45:24Jake Dearden: Like tasty, yeah. I don't want to be tasting that once I'm running. Maybe cereal or a squares bar. Okay, okay.

45:30Emily Welsby: Squares, sword. They've got squares swords over here. Squares are the big really, but. Okay, next one. What is the biggest mistake you see people make with their training?

45:43Jake Dearden: I think a big one, and this might not seem directly training related, but it is, is just comparing themselves to what they see other people do. I think we live in the age of, obviously, social media, like anything you're doing someone on social media is doing 10 times better than you so if you were to ask someone what their goals were what they wanted to achieve and no one ever had to find out about it I think they'd be very different to their spoken goals because people feel like their goals aren't big enough because someone's doing something bigger someone's doing something better and I think when you start to realize that you're on your own journey it doesn't matter what anybody else is doing that's when you really start to do the things that you're passionate about and you're doing them for the right reasons um again you might be really happy because you've just hit 100 kg but you go on instagram and someone's hip fusting 200 kg and i think we get so caught up in this world that you then don't celebrate your wins you don't push yourself as much as you want you to because you feel a little bit irrelevant and it's definitely something that i've experienced and i do still experience to this day because someone's but then you've got to just realize like their path

46:42Emily Welsby: is different their history is different well you're basically just viewing the freakiest people on the planet on your social media page like uh you you go on there and you've got the best athletes in the world there's eight billion people on the planet you're probably following the the

46:58Jake Dearden: 500 best athletes and you're comparing yourself to them and i think in every sport the the top end

47:09Emily Welsby: is just getting so good now like you see in high rocks like you know in a year people have took five minutes off off the the records and things like that with running you've got people that are coming out of woodwork that would have never even been at the level that they're at um everything's getting better and better especially with the gym side of it and uh yeah if you don't like just focus on yourself and you focus on what these other people are doing it's a quick way to probably get depressed well even things like if someone doesn't run and they set themselves a goal of running a 5k you go on instagram and everyone's doing marathons

47:50Jake Dearden: and ultra marathons so then you feel like your 5k goals are relevant because whatever you're doing someone's doing 10 times more than you so then people think oh i'm not going to do that because if i tell someone my goal is to run 5k they're going to laugh at it how do you deal with that then um it's definitely taken me a while to kind of get my head around it and i think without slating you because we're together people think that i'm as much of an athlete as you are and i'm I train because I love it it makes me feel good I like pushing myself and I feel like it's taken me a long time to kind of get over that I didn't run for as long as I can remember because I knew I was going to be shit at it and I didn't want to be so bad at it especially when you're so good at it and when I think about that I think how warped is that that I didn't want to be bad at something because I was new to it because people would think I was bad at it but I think you've got to be bad at something to get good at it

48:41Emily Welsby: I think that's why people love you as well because you do love training for loving training. You're not training to be an Olympian. You're training because you enjoy it.

48:51Jake Dearden: Yeah, and I think it's still important to push yourself and set goals, but I don't run so I can do a sub three-hour marathon. I'm not asked about that. I run because if me two years ago could see me running now, I wouldn't believe it because I never thought I would. And when I think about that, I think I'm doing things now that I would never have had the balls to push myself to do. that's what makes me keep doing it and that's what makes me love it and i feel like once you can appreciate that and understand it it doesn't matter whether you can run a 20 minute 5k or a 40 minute 5k the fact you're getting out and doing it is the most important thing but i think it takes you a while to come to that mindset yeah that's good though that's yeah that's

49:32Emily Welsby: one of the things i actually love about you um without getting soppy okay next one do you prefer training early morning or late evening early morning every single time and i'm not being one

49:47Jake Dearden: of these preacher you know 5am club people but if i get up and train in the morning it's like a massive box ticked before my day started i've had a massive win whereas if i know i've got a session to do and it's 6pm and i've still got to train like that is on my mind all day so if i can get up and smash out a workout then regardless of what else i've got to do mentally i'm relieved from the thought of that. Obviously at the minute it's a bit different because I've got two to do every day. But again, getting up and getting workout one done as early as humanly possible is like a big weight off my shoulders.

50:18Jake Dearden: I know that that's been taken care of and then I can get that thought out of my mind. I've got a busy head. My head is like a thousand tabs being open on your phone. So if I can get rid of something out of that, which for me is getting a training session done, then I know I'm so much more mentally with it for the day.

50:32Emily Welsby: Yeah, I feel like that's a good way to be because as well, if you have got a really busy day, if something goes wrong in that day you won't have a chance to train and that just might be it so if you get your training done first thing then you know that's done you might have settled a little bit and like if you're training say for example 45 minutes like you are in the morning like if you do something like a bike ride or go for a run like you've got 45 minutes to get your thoughts together and gather your thoughts before entering like a chaotic day that's what i do like as well um the only thing that i don't like is you getting up at 4 a.m and waking me up i do try and be quiet yeah but you do set the alarm you set about 70 alarms and you do snooze as well that is one thing about you you do snooze your alarms and because i always set a last chance alarm because you're the last to sleep and you're the first awake that's why and you're tired but

51:28Jake Dearden: then i just i feel like it gets yourself up for the day as well again talk like going back to the coaching side of things if you're half asleep and you're gonna coach someone yeah but if you've been up and you've trained and you've showered and you've got ready like you're so ready for the day um and like you said so many people get random voice notes off me first thing in the morning when i'm running because my mind's working through what i need to mentally do before i've started my working day um that it does just give you a bit of time to clear your head again if you're training at a gym on your own or running outside on your own it's so nice and like mentally free and it's

51:58Emily Welsby: like the calm before the storm for the rest of the day yeah no no i do agree i do agree it's just a little bit annoying sometimes that's all i'd say um it's like therapy this i know it is it's like couples counseling next one what's the worst piece of advice fitness wise that you have followed um i would probably or myth fitness myth yeah probably training fasted i was just about to

52:26Jake Dearden: say this yeah yeah because we went for a big stage where we train every morning and i wouldn't eat in the morning and i'd be trying to lift these stupid weights and you just get injured and i was i was literally going into training sessions half a sleep hadn't eaten dehydrated it's actually more appropriate to women as well yeah you women shouldn't train fasted i can't at all yeah like

52:46Emily Welsby: i know you can become more fat adapted and you can potentially burn more fat if you start to fasted yeah but uh the studies show that uh women can actually you lose their cycle yeah

53:00Jake Dearden: intermittent fasting isn't recommended for women yeah um and i think again it's probably something that you end up doing to learn from it if someone tells you don't do something you're more likely to do it because you think you're wrong um you also feel better off just having a little bit if it's just like some jam on toast yeah or like even it's like a sugary drink like a red bull or something do you know yeah having something in you to feel you through your session mix if i try and lift a weight above 2kg without eating i'm like overcooked spaghetti like not a chance is that happening um and but again for the longest time i went through it because i thought it was better for fat loss and obviously in that mindset that i was stuck in more was always more um eat as little as you can move as much as you can hope you don't get injured when you do get injured you've kind of fucked it and that's the point i was at and now i look back at that and i just think I was so stupid, but I also think I learned a very important lesson the hard way, and now I wouldn't go back to doing that.

53:58Emily Welsby: Good point, good point. Right. Biggest gym icks.

54:03Jake Dearden: Oh, I've got so many.

54:05Emily Welsby: And I feel like this is an ick just us talking about this, but biggest gym icks for, we'll go males in the gym.

54:12Jake Dearden: Okay. First. Thankfully, I don't think you do any of these, because if you did, I'd never be able to unsee them.

54:18Emily Welsby: I think you've already told me if I am doing an ache and I quickly stopped doing it.

54:24Jake Dearden: My first one, which is the biggest one, whether you're in the gym, whether you're not, men that shadow box. Oh my God, it kills me. And you'd be amazed at how many people do it because I don't even know if they realise that they're doing it, but they like finish the set and they're wondering, and I look at them and I think, what are you doing? It's such an ache. Do you agree?

54:44Emily Welsby: Yeah, yeah. It is such an ache. that's that's the maddest thing ever to be fair i've not really seen it i think because we work in a private gym like i'm pretty uh isolated from that it's awful that's probably

54:56Jake Dearden: the biggest and then close second which you probably won't realize people do it but now i've mentioned it you'll never be able to unsee it especially when people are doing classes or they're training really hard and they're tired and you make eye contact with them rather than saying anything they stick the tongue out at you which sounds mad and you're probably like thinking really and now you'll see it and people just look at you dead eye contact and they're sticking the tongue out to show that they they fucked and i think i think what's a weird thing

55:25Emily Welsby: put your tongue back in your mouth what are you doing not a dog yeah i don't want to see it and

55:30Jake Dearden: i don't think people realize that they do it but once you like make people realize that people do it oh my god so many people do it and every time i see it i'm like oh stop it women do it as well when to be fair, but I don't want to see it.

55:42Emily Welsby: What else?

55:46Jake Dearden: I think, I'm not being mean by saying this, but like doing half reps of things or like men that lift...

55:52Emily Welsby: I was going to say that. I was going to say like incorrect technique.

55:55Jake Dearden: Yeah, but mainly like this isn't real. Like men doing heavy bicep curls and they're like rocking back and forwards and they're moving their weight like a quarter of the way. And I think surely you're not feeling that. Like you can't be thinking, oh, my biceps are on fire because you're hardly moving them.

56:09Emily Welsby: like you're rocking back and forth and especially when they look like they train and they've had like years training they're looking yeah in pretty decent shape and then they do that and they normally

56:18Jake Dearden: look at himself and they'll be like and i'm like oh my god stop it stop it stop it and then i can't

56:21Emily Welsby: look yeah i'm trying to think if i've got any for the female side yeah have you i don't i don't think the icks because an ick like what's the definition of an ick like to me when i think of an ick it's like sensitive it's the whole mess yeah i think the the lads in the gym at all agree with the length of time it takes a woman to get ready after a gym session some of them girls are in there getting ready for work for an hour and a half everyone looks nice by the end of it yeah they do look nice they smell unbelievable when they walk out but an hour and a half to get ready for work like do you know people might slate me for that but i admire them for it though and the only reason we say that is because we want to use the showers yeah yeah that's true no

57:05Jake Dearden: but i admire them for it because i wish i was that person i'm not i will shove my greasy sweaty hair on top of my head and just go back over my sweaty foundation and think oh i'll be fine uh but then i see them girls walking out and i'm like oh my god you look insane and i'm like a sweaty greasy patchy what's your opinion on letting out a noise oh i don't like it i find it really awkward like a ronnie coleman lightweight baby so though we used to work in a bodybuilding gym serious though no no we used to work in a bodybuilding gym and i'm not going to make this too specific but there used to be a few people that came in and they would scream and i mean screaming the noises that are like sex noises that come out of people's mouth and i'm like oh my god please stop

57:47Emily Welsby: that or like heavy heavy grunting have you ever coached a female yes yeah yes i'm not going to go but yes and it's awkward yeah like yeah yeah that'd be a bit weird what can you do because you can't tell someone to stop doing it and i i don't think many people do it on purpose

58:04Jake Dearden: but when she was i can't hear it and i'm thinking oh my god everyone else it's like

58:09Emily Welsby: yeah and then this is a nick that i think i do is i'm not very good with picking gym music

58:16Jake Dearden: oh yeah you pick awful dj you put nickelback radio on all the time and i'm like this was

58:20Emily Welsby: cool 25 years ago yeah my my go-tos are kanye west radio no i can get on board with that yeah but people don't want to hear it all the time uh a rock workout mix you put like acdc radio because the guys are into a little bit of rock or they might have been in they might have said once like

58:38Jake Dearden: oh put this song on by acdc and then you play it over and over and over again uh and then

58:45Emily Welsby: one that i can't get on board with is like british grime like i cannot put yeah yeah but

58:52Jake Dearden: you're very set you listen to the same playlist when you're driving you listen to like country

58:56Emily Welsby: play yeah but when i train i listen to country yeah and when i'm like doing a chill session and then i'll listen to like american rap when i'm doing a workout and that's kind of it um but

59:07Jake Dearden: yeah other people don't want to listen to that yeah people don't and i just don't know what's

59:11Emily Welsby: It's awkward, though.

59:12Jake Dearden: I think when you step into the job of being a coach, you also become a DJ. And you're not ready for it. It's like when you get the Orcs in the car. The Orcs. You don't have an Orcs anymore.

59:20Emily Welsby: You use SoundCloud, though. You're pretty rogue. I used to. I don't anymore. You've gone rogue SoundCloud. Because then it'll be like 20 minutes through

59:25Jake Dearden: and it'll be dead good. And then there'll be some dead, like, weird MC who come on and start talking. And I'm like, oh, stop it.

59:31Emily Welsby: Yeah. The guy in the gym this morning, we're in Houston. The guy. He had a good playlist. He had a good playlist.

59:36Jake Dearden: Yeah, he did. I actually made a mental note of that.

59:42but yeah any questions before we wrap up um for you i would say do you have any goals that you've

59:49Emily Welsby: not announced that you'd like to achieve in 2026 oh well it depends if this marathon goes okay how

59:56Jake Dearden: do you think it's gonna so for anyone that doesn't know where we are with three days out from jake's sub 220 marathon how are you feeling for it i feel like i've done everything in my power

1:00:08Emily Welsby: and a bit more yeah and a bit more and it's just rocking up on race day and kind of finishing it finishing the job that's how i feel i don't know if it's going to go that way a marathon is one of them distances that on the day you just might not have it or it might be conditions weather conditions might not be perfect and or it might just be like a tight core so you might trip over whatever it is that'd be an egg yeah that would be an egg but uh there's so many things that can go wrong so we're just gonna see on the day hopefully it plays out i think if that happens then maybe berlin at the end of the year okay and try and go for an even faster time oh god not again but i need to crack on with high rocks how fast do you think you could go i don't know i've been constantly improving i don't know where that limit is yet i'm yet to find out but um that's the interesting thing that's that's what everyone is doing they're trying to find their own limits and that's what i want to find so whether that's this year i doubt it's gonna be this year um it might be in a couple of years but yeah that's uh that's the plan but i'm really enjoying the running at the moment in fact actually there was a 10k that i signed up to the other week that i did which was the ribble valley 10k a lot of 10k's well the ribble valley that I did uh end up getting 31 minutes which is just 46 or something like that but the elite qualifying time to get a free entry is is 30 minutes and 30 seconds okay so I think for next year try and get that to save yourself 30 quid to save myself 30 quid and sometimes they sell out and when they sell out, the only way to access them is through the elite entry spot.

1:01:56Jake Dearden: Okay.

1:01:56Emily Welsby: So, and because I'm so last minute, I'm not organized one bit. Maybe there's something you can help with, but...

1:02:04Jake Dearden: You are actually so unorganized. Yeah. And even when I tell you to do something to be more organized, I'll do it later and then later never comes.

1:02:10Emily Welsby: Yeah, that's just how I live. I don't think everyone gets stressed out about me. Maybe that's one thing that I need to do. That's a goal for 2026, become more organized. But apart from that, yeah, that's it, just it. probably live more in the moment

1:02:22Jake Dearden: stop thinking about the future stop worrying about the future

1:02:26Emily Welsby: it's not enjoyable that we have a good life and let's live in it for sure that was pretty cool

1:02:35Jake Dearden: thank you so much for having me

1:02:36Emily Welsby: thank you, I feel like I've spoke to you

1:02:39Jake Dearden: we've never met before

1:02:42Emily Welsby: I appreciate you coming on

1:02:44Jake Dearden: thank you very much