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Hello and welcome to The Lenko Show in this episode we are checking in a little bit more with performance nutrition.
Earlier in the week before this we held a nutrition coaching session for our clients and this was all about eating like an athlete and managing your nutrition with a more serious mindset.
There are a significant number of people training who are not fueling appropriately for their workouts!
Don't be that athlete! Fuel for your workout and then concentrate your energy on recovering from the workout!
For reference here is the study
Díaz-Lara J, Reisman E, Botella J, Probert B, Burke LM, Bishop DJ, Lee MJ. Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses. Acta Physiol (Oxf). 2024 Oct;240(10):e14215. doi: 10.1111/apha.14215. Epub 2024 Sep 12. PMID: 39263899.
and here is a direct link on pubmed..
Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses - PubMed
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Pulling no punches, first off we aren't medical professionals and we are not dishing out medical advice so please don't hop on our backs about that. We spend the main chunk of this episode talking through a Q and A I had with a Dr on Instagram about the effects of Ozempic.
Underlying fact of the matter is that the benefits by far outweigh the risks and there is a lot of data available on both sides.
As personal trainers and health professionals our opinion is that no matter what you do to lose weight you will always be better off with coaching and guidance throughout the process and simply taking the drugs without changing your lifestyle is NOT going to serve you well in the long term.
We also discuss the F1 Unveiling to kick off the episode and then we get into a little bit more of the nitty gritty with regards to nutrition, lifestyle and performance... this is what leads us into our main topic discussing Ozempic.
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Hi there and welcome to The Lenko Show!
In this episode we plot and scheme how you can go about setting yourself up to train in your home environment focusing first on the essentials and the smaller bits of kit which are very affordable and offer the most versatility.
We then push that onwards and upwards to look at the bigger stuff which offers 2 strategies... if you're saved wisely and have a good amount of cash to spend OR If you are building and developing as you go.
We hope you find this helpful and instructional!
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
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or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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Hello and welcome to the Lenko Show!
In this episode we pick through some seriously bad opinions which seem to circulate the fitness industry.. This was fun!
We start with a little update on Chris' Iron Man Training and then we get stuck into the nitty gritty!
Thanks for listening!
Enjoy.
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
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Welcome to The Lenko Show!
In this episode I sit down with my good friend, fellow coach and business mentor Matt Robinson!
Join us for this in depth chat where we talk through a wide variety of topics as mentioned in the title, in addition we cover AI and the incredibly useful business tool 'Fitness OS' which Matt is developing to help business owners develop their business with this all in one tool to manage clients, appointments, lead generation, marketing and much more.
Enjoy the episode!
You can also get in touch with Matt via the below methods;
Website - MattRobinsonCoaching.com
Instagram - MattRobinsonptSupport the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
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Welcome to The Lenko Show, the Health and Performance Podcast where nothing is off limits.
In today's episode we discuss 8 common mental challenges that athletes face and put them through the filter of our own experiences as players and coaches to piece together what you can do to confront these negative limiting beliefs.
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
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I would like to start this one by saying that during this episode I share an invite to our monthly Elite Performance call where we will be going through go setting and breaking through to the process of creating new habits to achieve the results you truly desire.
The reason we are doing this is because the new year is normally a pretty good refresh point and everyone comes into it with the best of intentions, they just make a bloody mess of it for all manner of reasons in many scenarios.
We don't want to see you do that though so if you are free and able to attend the call for an hour on Monday the 20th January at 8pm GMT the please drop me a DM on Instagram for the invite (places are limited).
Other than that we break through some of the mental barriers associated with going to the gym and we dissect how dangerous is the deadlift!!!! (this was off the back of something I posted on social media before Christmas which incited much opinion and controversy!
Thanks for being with us, enjoy the show!Support the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
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@alex_lenkowski_performance
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or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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In this episode we follow on from discussing our top 3's in Nutrition to our top 3's in training looking at specific exercise preferences for particular goals whether it's training for speed, our preferred sets and rep schemes, if we could only do 3 exercises ever again what would we do and much more....
If you're curious and want more of an insight into how we train and what we do with our clients then this is a pretty good conversation to listen into.
As always thanks for stopping by and listening!
EnjoySupport the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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This is a bit of a more chilled out one today, we thought about doing this just for a bit of fun so please don't mistake our answers for any typical habits and maybe try not to judge us too harshly as people!
We are brainstorming and picking out our top 3's in food related categories, some of which will give you a useful path to follow in terms of best snacks (sensible choices), to supplements and breakfast.
Enjoy the show and if you disagree with any picks, let us know your choices instead!Support the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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This is a key ingredient for high performing humans (as far as we're concerned).
If you want to have success, on the pitch, at work or in your personal life then here are our 5 top tips for practicing self awareness.
We also talk through a bit of an assessment of ourselves such as;
- Our strengths and weaknesses
- How we take feedback / respond
- Tracking of our own thoughts and behaviors
- How we reflect on our own training / performance
&
Our emotional triggers!
Enjoy the show!Support the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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In this episode we talk about the adjustments you need to make with your training due to the changing weather conditions.
We break this down to suit you whether you are in-season, off season, training for team / contact sports OR training for endurance sports!
There are a principles which carry over for each aspect but then there are a few slight subtle changes from situation to situation.
Included are;
Warming Up
Training Volume and Intensity
Training Environment
Clothing
Hydration
Adjustments for nutrition
and quite possibly the most important shift... Your mentality!Support the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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Welcome to The Lenko Show
In this episode we discuss;
- The Importance and the impact of confidence
- Our own experiences of confidence including times where we were NOT confident and moments we were supremely confident.
- How we built and developed our confidence
AND
- How we build confidence in our clients and athletes.
It really is a cornerstone of performance and it's something which gets nowhere near the attention it should get from sports coaches.
It's just expected that when it comes to game time, you're able to fly around and be at 100% no matter what.
If this episode hits home with you, let us know!
Thanks for listening.Support the show
Thanks for listening
We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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Welcome to The Lenko Show!
Today we get stuck into 'Functional Training' and also what it means to be a 'Science Based Trainer'.
Amongst all the usual chit chat we try to go through 5 of the key aspects to functional training and their relevance such as;
- What functional fitness is and the importance of replicating useful every day movements to improve efficiency and strength.
- It's role in injury and rehab.
- The role it plays in sports performance.
- It's impact beyond the gym and in day to day living.
- The link with mobility, stability and control in whole body movement patterns.
Enjoy the show and thanks for listening!Support the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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In this episode I had the privilege of sitting down and chatting with James Jowsey. We frequently talk about all aspects of training in the gym to the point where we don't actually get anything done. We endlessly talk about how we need to record a podcast together and we've finally done it!
Some of the things we cover include;
- Jowseys background as an athlete (mainly football but also including MULTIPLE other sports,
- The importance of playing your sport and training in the gym.
- Managing your training load and avoiding random spikes to help prevent injury.
- How and why his training method has changed over the past few years.
Enjoy the show, you will also be able to find James on instagram
@jamesjowseytraining & @jamesjowseyperformanceSupport the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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Welcome to The Lenko Show.
In the last episode Chris mentioned he had a bit of a secret around his future training, in this episode he spills the beans!!!!
We explore this in quite a bit more detail as we go into how the training is going to look and how things will shape up towards his main event.
Along with this we have a chat about;
- WHY? (always an important one)
- What fears he has about any of it and the challenges he's likely to face.
- What he is most excited about with the future challenge!
There are a few really important lessons within this that are perfect if you are someone who is looking to take on a challenge or start a new sport!
Enjoy the show.Support the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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In this episode we take a little stroll back down memory lane to reflect on what our training was like as kids and the mistakes we made.
This is all based on thoughts on the way we both train now and how we wish we would have done things differently as kids.
There are always things we can improve on and no doubt in 5 years time we'll look back on where we are now and even then probably still wish we'd done things differently.
Enjoy the show!Support the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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Welcome to The Lenko Show, in this episode we have a very frank discussion about hybrid athletes and we also go through our suggestions of what the appropriate training schedule would look like.
We also have a chat through; mud runs and how our IG followers responded to what they thought the term 'Hybrid Athlete' means.
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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Welcome to the Lenko Show, this episode is all about the benefits of mindfulness and how it can improve your daily life and your athletic performance.
I used to be part of the club that thought mindfulness was nonsense or it was all a bit soft and fruity.
The reality of the situation however is you just need to find the sort of thing that generates a positive response for you. There are numerous ways of practicing mindful and the benefits and the knock on effects are tremendous.Support the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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Welcome to The Lenko Show in this episode I had the pleasure of being in the company of biomechanics expert Ash Grossmann.
There is a lot loaded into this one and way more that we wanted to discuss.
The main topics we covered were;
- Injuries (causes and rehab)
- Sport specific training vs bodybuilding style training
- Importance of the training environment
- Differences between male and female athletes....!
- The role of fatigue on injury and how to work around it.
- Should you tape your ankles?
And an awful lot more!
You can find Ash
Instagram - ashgrossmann.coach / The_training_stimulus
YouTube - @thetrainingstimulusSupport the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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This week we are talking Creatine and all the benefits to you and your performance!
In this episode we discuss how creatine supports us in each of these key areas;
Increases Energy AvailabilityEnhances Strength and Power
Promotes Muscle Hypertrophy
Speeds Recovery
Cognitive Benefits
Enjoy the show and let us know your thoughts...Support the show
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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!
To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance
or use this link to explore a little further and find our online programs / enquire about our online coaching packages.
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YouTube - (4) Elite Football Conditioning - YouTube
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