I know, I know, another fitness podcast. But here it is anyway, a place for me to put out more free content from your questions, from discussions with clients on various topics and whatever else is bouncing around my highly caffeinated brain on the day I record the episodes.
Episode 25: Back to the gym
This week I have 5 tips for helping you get back to the gym in the most pain free, time friendly way possible.
Whether your gym has opened already, or, if like us here in Scotland, you’re still waiting, these 5 tips can help make the transition back to training more smooth.
Episode 24: Another brick in the wall
This week I’ve been chatting to clients in their coaching calls, and the overriding theme has been planning and consistency.
As the lockdown restrictions ease more and we have ever more pulls on our time, it’s more and more important to have a plan that allows us to make the time for our health and fitness. Setting out a good plan is a key part of your health and fitness journey, allowing you to focus on what matters.
Then being consistent with all the basics is what will actually get you the results you want. I go over the levels of nutrition, performance and recovery that you need to cover in order to be successful in whatever your goals are.
Episode 23: Books and burnout
Today I have a great question from a listener about burnout, overtraining and over reaching, As well as 4 great books to check out.
The books mentioned are:
Quiet by Susan Cain
Never Let Go by Dan John
Atomic Habits by James Clear
The Daily Stoic by Ryan Holiday
Hope you enjoy the episode!
What if you woke up tomorrow with the body of your dreams, whatever that may be. How long do you think you’d keep it?
Enjoy the episode and go leave some feedback or a review 🙂
Today I have 5 tips for beating the slump in motivation that I’m hearing about from clients at the moment.
It’s not unusual to find motivation slumping just now, so having some ideas on how to boost your momentum and increase your motivation to keep going is to help massively.
Enjoy the episode and go leave some feedback or a review 🙂
Is there a secret fat loss tactic we’re not telling you? No, sorry, but there’s no secret method that PTs are holding onto until you give us money!
This weeks episode I look at the 6 factors that affect fat loss, and how you can zero in on what works best for you.
Consistency, calorie balance, protein intake, carbs and fats, meal timings and supplements. What matters? What doesn’t?
Check it all in the episode.
What if, instead of constantly trying to make yourself less in the pursuit of improved body composition aka fat loss, you aimed to give yourself, and become, more? More food whilst maintaining a calorie deficit. More strength and resilience instead of sweating calories off? More sleep and recovery time to make everything that bit easier.
I had 3 great questions from a listener this week so I answered those in this weeks podcast.
What have I changed my mind on in the last 5 years?
How has my training changed as I’ve gotten older, and how do I see it changing going forward?
What are my thought on the use of straps, belts etc in training?
Why you need to prep your meals, how to start and questions to ask to get the best out of your meals.
Also, how to beat portion control issues when you’re serving up your meals, and why removing options can be one of the best tools you can use to improve your training and nutrition.
This week we talk about protein needs, why you need it and where to get the best sources.
Do you need fasted cardio for better fat loss? And what it’s actually good for.
And why you need to forget about training for strength at the moment, and what you should be focussing on instead.
In this episode I have something a little different, instead of me chatting the whole episode, I got Calumn from CDFitnesscoaching to come on and chat (remotely, of course) about his approach and give his thoughts on a few topics. He gave some fantastic answers and I know you’ll get loads from this episode.
This week I chat a bit about managing stress and when to adjust your training accordingly. What is the best training split for you to use, and managing expectations when it comes to fat loss and muscle building.
With fat loss, there is no going back to eating normally. Eating normally is what got you to the point of wanting to go on a fat loss diet in the first place. Instead, you need to learn the skills, knowledge and habits that allow you to build a new normal. A sustainable and enjoyable approach that gets you a great result and allows you to keep it.
Other topics covered this week include training for your age, and some tips on beating the six week lockdown slump!
After doing a couple of Instagram lives with a couple of PT friends, I chat about the common issues we/re seeing from clients and how we are trying to help with routine, motivation and more.
I also talk a bit about our tendency to overcomplicate things and how that puts a roadblock in our way, stopping us from making progress.
How you can build better programs by filling in your gaps, and implementing the 80/20 rules for nutrition that I use with clients.
When is comparison a useful tool? And when can it mess you up?
Also, should you adjust your calories down while in the lockdown period? What other factors do you need to take into consideration? And a great rule of thumb for your protein intake.
How often should you change your training plan? How to make bodyweight, or lightweight training, harder, and structure equals freedom, why you need structure and routine now, more than ever.
What you need to do to improve your home workout experience and a mindset shift to help you deal with the lockdown period and get the best out of the next few weeks or months.
Will you lose your gains during lock down? How do you meal plan? Why is exercise more important than ever during this period?
All of this is covered in this weeks podcast.
We are going through uncertain times, with a lot of things out of our control, you may be feeling that you are stuck or struggling with your diet, training and everything else.
Well, I have good news! You have more control than you think. In today’s episode I talk about what you do have control over, the dietary changes you may need to make, how to change your training and all the home-based workout ideas you can use to continue to make progress over the next few weeks.
The home workouts I am going to do over the coming weeks will be going out live on my IG and uploaded to facebook afterwards.
I’m on holiday this week! So before I left I recorded a short episode to discuss motivation and the 3 supplements I have no issue recommending for improved health and body comp results.
This week I talk about gym etiquette, how to spot a bench press correctly, beating your tendency to overthink and the common link between all fat loss diets.
This week I cover fat loss vs weight loss, when is the best time to train, and can you target fat loss at a specific area?
Motivation and a fitter lifestyle, increasing activity levels if you work a 9-5, should you weigh yourself daily and celebrating your wins!
In this first episode, I chat about what I want to achieve with the podcast, a brief history of how I got into training and PT and answer a couple of questions from clients.