Thou shalt remember, that good hair speaks louder than words  As someone who literally gets paid to speak, I can't believe I just said that... but it's true. Your hair is the crown you never take off, and you kweens already know how I feel about crowns. So this week, I've called upon the experts again, to debunk some of the most common hair myths going 'round so we can do our hair toss a la lizzo and feel good as hell.    Meet Josh, my faithful hairdresser of 10 years. With over 20 years of industry experience both nationally and internationally, Joshua Magee is my hair hero! Having worked his magic all over the world (including stints backstage at London Fashion Week), he seriously knows his stuff! Find out more about Josh or Globe Creative:  Follow Globe Creative on instagram @globecreativepaddington or visit their website  Follow Phoebe on Instagram @phoebeacp or join the Train Wreck Podcast Community Facebook group.  Want to hear more Phoebe? Listen to Phoebe, Shad & Tom podcast.  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Thou shalt remember, that the greatest threat to our planet is the belief that someone else will save it... Hands up those of you who are 348% done with unrealistic and superficial New Years resolutions? FYI, both of my hands are up. I'm not even going to try and kid myself into thinking new year new me, because we all know... new year, same train wreck. Seriously, I haven't had my car serviced in 12 months and my tax is two years overdue. Oops. So instead of making New Years resolutions, this year I'm pledging my commitment to reducing waste, and it's going to much further than just green bags and keep cups... So this week, I've called upon the expertise of Lottie Dalziel, the founder of Banish no time to waste, to help teach team train wreck how we can reduce our waste and ecological footprint.  Follow Phoebe on Instagram @phoebeacp or join the Train Wreck Podcast Community Facebook group.  Want to hear more Phoebe? Listen to Phoebe, Shad & Tom podcast.  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In this podcast, Sophia Amoruso, the OG Girl Boss, discusses the challenges of being a girl boss and finding balance. They talk about setting goals, starting new businesses, and embracing competition. They also emphasize the importance of having a trusted person to share good and bad news with, learning from failures, and embracing different seasons in life.

Thou shalt remember, that a lot can happen in a year...   If I had to sum 2019 up in one word, I would say - eventful. Wait, strike that. Eventful is a gross understatement. When I look back and reflect on the roller coaster of events that unfolded in just 12 short months, I would honestly go as far to say that 2019 has been my biggest year yet. The highs were some of the highest highs I've ever experienced, and I hit career milestones I still pinch myself to believe are my reality now. And in turn, the lows were some of the lowest lows Ive ever experienced. But at the risk of sounding totally cliche, I'm going to go ahead and do it anyway and say I wouldn't change a single thing.    So before we hit a new decade, I want to take a look back at the year that was 2019. But because I'm not good at doing things alone, I'm taking you all with me...    In true train wreck style, the year started with a tragedy that I wasn't at all prepared for. Follow Phoebe on Instagram @phoebeacp or join the Train Wreck Podcast Community Facebook group.  Want to hear more Phoebe? Listen to Phoebe, Shad & Tom podcast.  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Thou shalt remember that becoming an adult was the dumbest thing I've ever done    Being an adult is kind of like folding a fitted sheet. No one actually knows how to do it, but we all keep trying anyway in the hope that one day we'll miraculously figure it out. Spoiler alert - you won't. I've been trying for 30 years now, and the only thing I've learnt is... ummm. Hmmm. Come on, surely there's something...  Follow Phoebe on Instagram @phoebeacp or join the Train Wreck Podcast Community Facebook group.  Want to hear more Phoebe? Listen to Phoebe, Shad & Tom podcast.  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Thou shalt remember, that you are what you listen to   They say you're the sum of the 5 people you spend the most time with - so choose wisely. But I say, you're the sum of the 5 songs you listen to the most - so tune wisely. Well, I guess the proof is in the playlist...  Follow Phoebe on Instagram @phoebeacp or join the Train Wreck Podcast Community Facebook group.  Want to hear more Phoebe? Listen to Phoebe, Shad & Tom podcast.  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Thou shalt remember, that girls just wanna have guns     There aren't many things in life I'm good at... and the 94 episodes that stand before this one are cold hard proof. But if there's one thing I can confidently say I've got totally handled, it's fitness. Seriously. I speak to my F45 trainers more than my own family, spend all of my lunch breaks at Reformer Pilates and will pace the corridors of my apartment building until the wee hours of the morning to make sure I reach my ten thousand steps. But for every PB and visible ab, comes a fail that helped get me not only get there, but stay there...  Follow Phoebe on Instagram @phoebeacp or join the Train Wreck Podcast Community Facebook group.  Follow Sami Rose on instagram @samirosefitness Want to hear more Phoebe? Listen to Phoebe, Shad & Tom podcast.  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Thou shalt remember, that there's no such thing as a silly question.    They say that curiosity is one of the greatest secrets to happiness. But I say, curiosity is one of the greatest secrets to nailing a good podcast. Blame the journalist in me, but I've never met a question I didn't like, and as the OG listeners would be well aware by now, I like to test these questions to the masses... Follow Phoebe on Instagram @phoebeacp or join the Train Wreck Podcast Community Facebook group.  Want to hear more Phoebe? Listen to Phoebe, Shad & Tom podcast.  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

When it comes to personality types, there are few that are as obsessive or addictive as mine - sorry not sorry. But instead of squashing it, I've pulled an Oprah, and I've made a whole show of it. The only real difference is, because my budgets are marginally smaller than hers, unfortunately you won't be walking away with an arm full of Phoebe's favourite things. But without sounding too much of a spoiler alert, you probably wouldn't want them anyway... Follow Phoebe on Instagram @phoebeacp or join the Train Wreck Podcast Community Facebook group.  Want to hear more Phoebe? Listen to Phoebe, Shad & Tom podcast.  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Thou shalt remember, that success is the sum of small life hacks   One of the scariest things about adulthood, is growing up and realising that life doesn't come with an instruction manual. It's a bitter pill to swallow, but at the same time it's also quite comforting to know that no one actually knows what they're doing. Like literally no one. We're all here just doing the best we can trying to excel in our careers, maintain a social life, drink enough water, text everybody back, exercise, stay sane, survive and be happy. Be born they said. It'll be fun they said.    But finally, after years of juggling very unsuccessfully, I've finally discovered that the secret to having it all, is hacking it all...   Just a forewarning, when you work full time and have two demanding side gigs, sometimes you have no other choice but to set up a makeshift studio on your lunch break in a commercial kitchen that has terrible acoustics. Stay with me though, it's worth it I promise!   See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.