Fitness advice is everywhere. Most of it either overcomplicates things or pretends getting in shape is the only thing you have going on in your life. This podcast is the opposite. I talk about getting leaner, getting stronger, eating better, building habits that stick, and navigating all the messy stuff in between—based on what I've learned through years of coaching, formal education, and figuring plenty of it out myself. Sometimes, we'll even wander outside of fitness too!
2024
In this episode, I explain how to simplify your muscle-building journey by focusing on what truly matters: consistency, progressive overload, compound exercises, and proper nutrition. I also emphasise the importance of rest and patience in achieving sustainable muscle growth. Whether you're just starting or looking to refine your routine, this episode offers solid advice to help you see real progress.
In this episode, I discuss seven reasons you might struggle to lose weight despite being in a calorie deficit. From underestimating your intake and guessing portions to relying too heavily on exercise, I break down common mistakes that can hinder your progress. I also discuss the importance of tracking consistently, being patient, and managing hidden calorie sources like oils and condiments. If you're stuck on your weight loss journey, this episode shares excellent advice (if I do say so) to help you get back on track.
In this episode, I share a personal story about writing my book and how building small, consistent habits helped me achieve my biggest goal. I relate this experience to fitness, emphasising how starting small—like writing just 300 words a day or hitting a step count goal—can lead to major progress over time. So, tune in to learn how habit tracking can transform your journey, whether you're pursuing fitness, weight loss, or life goals.
In this episode, I share various nutrition strategies for fat loss, from calorie tracking and calorie cycling to the Three Plates and Two Snacks approach. Covering different methods for different lifestyles, I break down how techniques like the Jab Deficit and hand-size portion guide can simplify fat loss and why you should be mindful of meal plans. Find out tips for managing cravings, setting boundaries with alcohol, and staying consistent with your chosen approach for sustainable results.
In this episode, I debunk seven popular fitness myths, such as "cardio is the best way to lose fat" and "lifting weights will make you bulky." By discussing the truth behind these misconceptions, you'll learn effective fitness strategies prioritising nutrition, strength training, and consistency. Let's focus on what truly works for your fitness journey.
In this solo episode, I share a sneak peek from Chapter 11 of my upcoming book, Your Fat Loss Journey Starts Here, where I discuss fat loss plateaus. I talk about common causes of plateaus—such as tracking inaccuracies, metabolic adaptation, and fading consistency—and provide strategies to overcome them. Whether navigating a plateau or just curious about why progress slows down, this episode offers insights to help you stay on track. Remember to pre-order my book, which will be released on January 4th!
Struggling to stay consistent with your nutrition? Good nutrition doesn't have to be complicated. In this episode, learn about seven no-fuss meal prep tips to help you keep your nutrition on track effortlessly. From starting simple with easy recipes to batch-cooking protein and investing in quality containers, these tips make meal prep straightforward and manageable.
In this episode, I share an update on my fitness journey, including my progress after a hamstring tear. I cover how I'm managing strength training, Brazilian Jiu-Jitsu, and nutrition, as well as the role of rehab, stretching, and foam rolling. I also discuss calorie tracking, protein goals, and how I plan to maintain consistency until my upcoming trip to England.
In this episode, Mike Doehla, former owner of one of the USA's most successful nutrition companies, Stronger U, shares his expert tips and advice on achieving successful fitness progress and fat loss. We discuss the importance of planning, support systems, and community, while also debunking common calorie tracking errors and nutrition misconceptions. Mike offers great tips on setting calorie goals, tracking macros, and even suggesting unsustainable approaches. Learn how to balance energy intake, prioritise sleep, and avoid dieting trends like the carnivore diet. Whether you're just starting or looking to refine your approach, this episode is packed with actionable advice for your fitness journey. Mike's Instagram
Winter can bring unique fitness challenges, from shorter daylight hours to colder temperatures, making staying active more difficult. This podcast episode offers excellent tips for overcoming these seasonal obstacles. Learn how to stay motivated by focusing on consistency, incorporating mini workouts, and seeking accountability. Discover winter nutrition strategies to support energy levels, manage holiday indulgence, and discover a mental health suggestion. All of that and much more!
Travelling through Central and South America can be a challenge when it comes to maintaining good nutrition. In this episode, nutritionist Hannah Norris shares her experiences and tips for staying healthy while travelling in these regions. From finding vegetables and protein sources to balancing the enjoyment of local cuisine with healthy eating habits, Hannah provides great suggestions and advice for travellers. We discuss everything from street food safety to digestive health and how cultural eating practices can influence nutrition. Whether you're backpacking through Central America or taking a trip to South America, these tips will help you maintain a balanced diet on the go. Hannah's Instagram
In this episode, I share a personal story about breaking my Xbox 360 gaming habit as a teenager and how it mirrors principles from James Clear's Atomic Habits. By reshaping my environment, I learned to break a bad habit effortlessly—a lesson I now apply as a fitness coach. Discover how these strategies can help you build better fitness habits, remove bad ones, and take control of your environment to reach your goals.
Are you trying to build strength and muscle but not seeing the desired results? In this episode, learn seven key tips that can help you maximise your progress and avoid common mistakes along the way. Find out why good form is more important than lifting heavy weights, the significance of not skipping muscle groups, and how progressive overload is crucial for muscle growth. I'll also discuss the importance of rest, nutrition, and accountability in your fitness journey. Plus, find out why comparing yourself to others can be detrimental to your progress.
Are you obsessed with your fitness tracker's calories burned feature? You might be surprised to learn that this focus could hinder your progress. In this episode, I explain why tracking calories burned during workouts can lead to inaccuracies, create unhealthy relationships with exercise and nutrition, and distract you from more meaningful metrics like strength and form.
In this episode, I dive into my Japanese language learning journey and how breaking a 1,800-day streak taught me lessons I now apply to fitness coaching. From setting high and low motivation goals to identifying and breaking through plateaus, I explore parallels between learning a language and progressing in your fitness journey. Whether you're stuck in a plateau or just starting out, this episode will help you reassess your goals and take actionable steps forward. Grab my free workout plan in the show notes! iTalki Discount Code
Struggling to find time for fitness in your busy schedule? In this episode, learn seven effective strategies to stay fit without spending hours in the gym. From simple changes like taking the stairs to 15-minute full-body workouts, these tips will help you implement exercise into your daily routine effortlessly. Discover what "exercise snacks" are, the importance of accountability, and why overthinking your fitness journey can hold you back.
Are you struggling to set your nutrition goals for fat loss? This episode teaches a simple yet effective approach to creating a sustainable nutrition plan. Find out how to set up a calorie deficit using my free online calorie calculator, establish a protein goal to help with muscle building and satiety, and incorporate more fruits and vegetables into your diet. These strategies are all covered to help you achieve your fat loss goals in a manageable way.
In this episode, I cover 5 essential push exercises to help you build strength in your chest, shoulders, and triceps. From bodyweight dips to the standing overhead press and machine-based exercises, these moves will help you achieve a well-rounded upper body. Plus, I share my free Effortless Eating Guide to make nutrition simple and flexible. Whether you're new to push workouts or looking to optimise your routine, this episode has you covered! Warm-up: World's Greatest Stretch Childs Pose Main Session: Dips (Why I'm not a fan of dips on the bench) Barbell Overhead Press Single Arm Dumbbell Chest Press Machine Shoulder Press Tricep Cable Extension How to Progressive Overload video
In this episode, I share 25 essential fitness lessons from my 29 years of life, including my personal journey, coaching experiences, and life-changing insights. From gym etiquette and debunking fitness myths to understanding the importance of sustainable habits, this episode is packed with practical tips to improve your fitness journey. Whether you're just starting out or looking to refine your approach, these lessons will inspire you to take action and embrace fitness as a lifelong commitment.
In this episode, I discuss 5 great upper-body pull exercises for building a strong, balanced physique. I cover the key moves for developing your back and biceps, from classic chin-ups to incline dumbbell rows. Learn how to execute each exercise with proper form, get tips on warming up, and discover how to balance your workout routine for solid strength gains. Plus, grab my free Effortless Eating guide to catapult your workout progress! Whether you're a beginner or looking to improve your pull day, this episode has something for you. Warm-up: World's Greatest Stretch Childs Pose Main Session: Chin-ups Resistance Banded Chin-ups Eccentric Chin-ups Single Arm Dumbbell Rows Batwing Rows Rear Delt Dumbbell Flys Dumbbell Bicep Curls How to Progressive Overload video
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