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Welcome to the latest episode of the In-situ Health and Fitness Podcast! Today, we had the pleasure of hosting Mariana, a health coach and yoga teacher with a deep passion for the mind-body connection and holistic well-being.
In this engaging conversation, we explore the transformative impact of yoga on mental well-being, from stress reduction and anxiety management to fostering resilience and self-awareness. We delve into how meditation helps in cultivating a healthier body, calmer mind, and more connected spirit. Mariana highlights how yoga encourages introspection, self-acceptance, and personal growth through mindful movement and connection to one's inner world.
If you are curious about the mind-body connection and want to learn how you can better manage your mind, this episode is packed with invaluable insights to help you achieve a balanced and fulfilling life. Tune in for an inspiring conversation that will deepen your understanding of holistic health and wellness.
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Welcome to another episode of the In-situ health and fitness podcast! In this episode, we delve into the concept of self-comparison. We explore how our interactions with others shape our self-perception and behaviour, driven by biological, developmental, and social psychology explanations. By examining downward, upward, and lateral comparisons, we uncover how these dynamics influence our self-esteem and motivation. We also address the impact of social media on our fitness goals and offer practical strategies for combating negative self-comparisons.
Join us as we discuss how to build a positive self-image, leverage community support, and overcome the fear of judgment in public fitness spaces. This episode is packed with insights and tips to help you measure success through personal progress rather than social comparison.
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you. We explore the popular concept of exercise snacking, we discuss Ozempic, the weight loss drug that's taking the U.S. by storm, we look at the benefits of using a standing desk with a walking treadmill and much more.
Studies we talked about;
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2783711https://link.springer.com/article/10.1007/s40279-022-01649-4
https://www.scientificamerican.com/article/are-the-microplastics-found-in-testicles-a-health-danger/#:~:text=In a study published last,found microplastics in every sample.Support the Show.
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Welcome to another episode of the In-situ health and fitness podcast! This week, we are back to answering your questions!
We discuss the benefits of NMN for cellular energy and anti-aging, the importance of sleep for overall health, and how to balance strength training with cardio. We also cover key supplements for enhancing performance and recovery, clarify misconceptions about carbohydrates, and provide tips for managing old knee injuries and much more!
00:00
01:00 What is NMN, nicotinamide mononucleotide?
6:50 How important is sleep in the context of fitness and overall health, and what tips do you have for improving sleep quality?
15:20 How should I balance strength training and cardio in my fitness regimen? I just want to be a healthy human!
21:10 What are some key supplements that can enhance fitness performance and recovery, and how should they be used effectively?
28:45 I wanting to learn more about carbs as Iβm a pasta lover, but not sure if itβs unhealthy or not, so much confusing literature on the inter web, some people say they are bad, some say ok if not consumed too late in the day, some say if exercise within a few hours of consumption, just all a bit confusing.
35:40 Best treatment and exercises for an old knee injury. I am losing strength and flexibility as I get older and want to slow down its deterioration. Any temperature treatments or exercises that focus specifically on knee injuries?
38:45 I do everything right! Eat, sleep, exercise, recover, etc. But!! I still have body fat. WHY?Support the Show.
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Navigating Pain, Injury, and the Fitness Industry with Dr Joseph Gingell
Welcome to the latest episode of the In-situ Collective Podcast! Today, we had the pleasure of hosting Dr Joseph Gingell, an osteopath, strength & conditioning coach, and personal trainer with a wealth of knowledge and experience in personalised healthcare, pain management, recovery, and performance enhancement.In this engaging conversation, Joseph delves into the common mistakes people make in the gym and provides valuable insights on how to avoid injury while maximising your workout potential. Drawing from his extensive background, he shares practical advice on what to do if you do find yourself injured, emphasising the importance of proper nutrition, sleep, and exercise as the foundational pillars of overall health and functionality (our kinda guy!).
We explore the impact of social media on health information dissemination and learn how to discern misinformation from reliable sources. Jo also sheds light on the nature of pain, offering essential dos and don'ts for managing and understanding pain effectively.
Whether you're a fitness enthusiast, coach, or simply seeking to improve your well-being, this episode is packed with invaluable wisdom to help you navigate your health and fitness journey with confidence.
Notes;Find Joe on Instagram: @pain.coaching
Book a session with Joe: https://overcome-osteo.au3.cliniko.com/bookings
Website: https://www.overcomeosteo.com/
Free Pain Management Lifestyle Checklist
https://www.overcomeosteo.com/freestuff
People to follow;Gregory Lehman
https://www.instagram.com/greglehman?igsh=MWZlbWtzYW52bXJ2NQ==
Alec Blenis
https://www.instagram.com/alecblenis?igsh=dzlsNjBzamhvN3R2
Sam Callahan
https://www.instagram.com/samuelrehab?igsh=aGw0NnBzNmFoOHIw
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you.
Expect to learn how to βspot fixβ stubborn areas, the most effective way to lose fat, advice we would give our 20-year-old selves, strategies used to help teens quit vaping, what Ozempic (the latest fat loss drug) is and and much more.
Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans?
https://journals.physiology.org/doi/full/10.1152/ajpendo.00215.2006
Youtube video https://youtu.be/0XRKDJdG_rA?si=eWfuqYGvdfQTcTSC
Join our Stadium Stomp team!
Sign up for the 8:45 am wave, full or half course, whichever suits you best. And join the In-situ health and fitness team.https://raceroster.com/registration/88c08899-0d6e-4567-9088-4d123284f019/entry?team=612188
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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Welcome to another episode of the In-situ health and fitness podcast! This week, we are back to answering your questions!
Expect to learn what a de-load week is, why collagen supplements are good for joint health, how to improve your gut health and reduce inflammation, the most important macronutrient for weight loss and muscle gain, how to start weight lifting, why strength training is vital for bone health and much more.
Free Journal Prompts https://www.in-situcollective.com/collection/p/journal-prompts
02:10 What is a De-load week, and do I need to do it? Do you de-load food or workouts?
06:25 Do you still journal, and why or why not? How do you do it?
10:40 Are there different types of collagen protein? Collagen seems good for joint health and beauty. Are there different types, and are they vegan?
15:40 Will drinks like fruit juice, soft drinks, milk, energy drinks, etc, hydrate you?
18:35 I've heard a lot about the importance of gut health and its connection to overall well-being. Can you explain the relationship between gut health and inflammation and share some practical tips on how to promote a healthy gut microbiome through diet and lifestyle changes?
27:15 I've been trying to lose weight, but I find it hard to balance my macronutrient intake, especially when it comes to protein. How much protein do I need to consume daily to support weight loss and muscle growth, and what are some high-protein foods and snacks that I can easily incorporate into my diet?
34:00 I've been doing a lot of cardio workouts, like running and cycling, but I want to incorporate strength training into my routine. Can you explain the benefits of compound exercises like squats, deadlifts, and bench press, and provide some tips on how to properly perform these exercises to get the most out of my workout?
38:25 How does strength training help with bone strength?Support the Show.
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we have a very special guest, Peggy Oberthier. Teacher, Counselor and EFT practitioner.
In this special two-part episode, join us as we delve into the transformative world of Emotional Freedom Techniques (EFT), commonly known as tapping. Our guest, Peggy Oberthier, a seasoned teacher, counselor, and certified EFT practitioner, shares her insights and experiences using EFT to promote emotional wellbeing and manage stress in educational settings.
Peggy brings over 25 years of expertise in student wellbeing to the conversation, highlighting the profound impact of EFT on stress reduction and emotional regulation among students and adults.
Learn about the effectiveness of EFT in addressing food cravings and promoting healthier habits among students and educators alike and much more!
Show notes and links:
The main Australian website with free resources and links to trainings and practitioners is this one:
https://www.petastapleton.com/
I trained with Craig Weiner and Alina Frank through:
https://www.efttappingtraining.com/Support the Show.
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we have a very special guest, Peggy Oberthier. Teacher, Counselor and EFT practitioner.
In this special two-part episode, join us as we delve into the transformative world of Emotional Freedom Techniques (EFT), commonly known as tapping. Our guest, Peggy Oberthier, a seasoned teacher, counselor, and certified EFT practitioner, shares her insights and experiences using EFT to promote emotional wellbeing and manage stress in educational settings.
Peggy brings over 25 years of expertise in student wellbeing to the conversation, highlighting the profound impact of EFT on stress reduction and emotional regulation among students and adults.
Learn about the effectiveness of EFT in addressing food cravings and promoting healthier habits among students and educators alike and much more!
Show notes and links:
The main Australian website with free resources and links to trainings and practitioners is this one:
https://www.petastapleton.com/
I trained with Craig Weiner and Alina Frank through:
https://www.efttappingtraining.com/
00:00 Intro
00:40 What is EFT Tapping?
02:30 Clinical EFT requires specific targeting
06:55 Using tapping (EFT) to address specific emotions and events for stress reduction
13:28 Setting realistic goals for improving podcast interviewing abilities
19:51 Jack gets a session of EFT tapping
27:20 Using tapping (EFT) for stress reduction and emotional wellbeing
39:41 EFT is a tool to calm the body down in response to negative stress.
43:21 Tapping (EFT) shows significant stress reduction and immune system improvement.
45:26 How to find a trauma-informed practitioner for EFT.Support the Show.
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Welcome to another episode of the In-situ health and fitness podcast! This week, we will discuss what you can do to prevent injuries in the gym.
Expect to learn why going to the gym is a safe way to start exercising, what you can do in the gym to prevent injuries, how nutrition plays a key role in recovery, what the most overlooked aspect of exercise nutrition is, why sleep is a vital part of staying injury free and much more.
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πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you.
Expect to learn how much weight you should be lifting, our thoughts on coaches wanting you to pay them forever, the evolution of depression, why you need to stop mouth breathing right now and much more.
Support the Show.
Become a supporter of the show!
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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182Welcome to another episode of the In-situ health and fitness podcast! This week, we are back to answering your questions!
Expect to learn the fundamentals of a healthy diet, our take on protein consumption, how to exercise with only 30 minutes a day, if walking is necessary for weight loss, what all the fuss over hydration supplements is about, if protein powder is safe for kids and much more.
Use code IN-SITU at checkout to get 100% off!
How to Build the Perfect Meal: https://www.in-situcollective.com/collection/p/how-to-build-the-perfect-meal
This week's questions;
1) For the past few months, I've been trying to improve my nutrition, but sometimes it feels really overwhelming. Looks like there are so many things to take into consideration. What are the fundamental basics I should know?
2) Long question short: David Sinclair's podcast recommends very low protein and Gabrielle Lyons's podcast is high protein. So which is it?
3) I want to focus on strength and stability but also want to get fit in zone 2 training. I only have 30 minutes spare 5 days a week; what training structure do you recommend?
4) Is walking necessary for weight loss? Or can I just focus on strength training and food?
5) All of my advertising is hydration sachets. Why are they so expensive, and do they even do anything?
6) Is protein powder bad for kids?Support the Show.
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Welcome to another episode of the In-situ health and fitness podcast! This week, we will discuss the psychology behind daily routines.
Expect to learn how your habits create your mood and how your mood affects your life experience, why having routines can help you deactivate your fight and flight instinct, how routine can give you a sense of purpose, simple ways you can add routines into your life to support your goals and much more.
The book discussed: 101 Essays That Will Change the Way You Think, by Brianna Wiest
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πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you.
Expect to learn how to identify a terrible trainer or coach, the wrong way to go about counting your calories, the underrated power of self-awareness and how to become more self aware, why Jack changed his mind on HIIT training, fish oil supplements and exercise when feeling rundown and much more.
Dr Rhonda Patrick on the Modern Wisdom Podcast: https://open.spotify.com/episode/7eQq4cPhkyFariXLHcNuJq?si=8mcmjrQ2Q5OYl6YUjNc45g
Join our Stadium Stomp Team: https://raceroster.com/registration/88c08899-0d6e-4567-9088-4d123284f019/entry?team=612188
Sign up for the 8:45 am wave, full or half course. And join the In-situ Health and Fitness team.
Support the Show.
Become a supporter of the show!
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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π In-situ Facebook - https://www.facebook.com/the.insitu.collective
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ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we are back at it, answering your questions.
Expect to learn how important it is to have protein at breakfast, which sources of protein you should consider prioritising, what a circadian rhythm is and why itβs important, how to optimise your circadian rhythm, whether itβs more beneficial to train machines or free weights, the dos and donβts around training and much more.
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Become a supporter of the show!
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we have a very special guest: Zac Caughey. Physiotherapist to North Melbourne Football Club and the Melbourne City Baths and tutor at Swinburne University.
This was a fantastic episode discussing all things movement and exercise. Expect to learn Zacβs take on motivation vs discipline, how much we should rely on studies to influence our training, the difference between muscle growth and strength, how to manage painful injury, expectations versus the reality of becoming a physiotherapist, how to increase your working capacity safely, how to stick to your physio exercises or training program and much more.
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Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you.
Expect to learn the importance of voicing your expectations not only to yourself but to those around you. Why struggling isnβt failing and how successful people become successful by learning to fail without becoming failures. Reconsider your definition of motivation vs discipline, why, if you are listening to this podcast, you are likely the top 5% of the population trying to improve their health, why sleep can make or break your world view and much more.
Support the Show.
Become a supporter of the show!
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π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
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π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Send us a Text Message.
Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we are back at it, answering your questions.
Expect to learn our pet peeves when it comes to training, what inspired us to start the podcast and the hurdles we faced, the three habits we would recommend everyone adopt, what our morning routine looks like and much more.
Support the Show.
Become a supporter of the show!
https://www.buzzsprout.com/2154793/support
π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
π Email Newsletter - https://www.in-situcollective.com/newsletter
π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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Send us a Text Message.
Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we have a very special guest: Barista, lifter and relationship builder, Roland Ng.
Expect to learn why every encounter you have with another human is important, how to become more confident in yourself and your interactions, how to motivate yourself and others in the gym, how to adapt and change when life doesnβt go to plan, why you should be lifting heavy weights often and much more.
Support the Show.
Become a supporter of the show!
https://www.buzzsprout.com/2154793/support
π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
π Email Newsletter - https://www.in-situcollective.com/newsletter
π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
-
Send us a Text Message.
Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we share how you can successfully create new habits.
Expect to learn how to find habits that will move you toward your goal, how to set yourself up for success, the best ways for you to track your progress, how to create accountability, why you shouldnβt be too hard on yourself, how to make the process of habit change enjoyable and much more.
How to Successfully Create New Habits
Start small and be specific: Rather than trying to overhaul your entire life at once, focus on making small, achievable changes that you can stick to.Make it easy to succeed: Set yourself up for success by creating a supportive environment and removing any barriers or obstacles that might stand in your way.Keep track of your progress: Monitoring your progress can help you stay motivated and on track.Find an accountability partner: Having someone to hold you accountable can provide support and encouragement.Don't be too hard on yourself: Building healthy habits takes time and effort, and it's important to be patient and kind to yourself. - if you fall off start again as quickly as possibleFind ways to make healthy habits enjoyable: Incorporating activities or foods you enjoy can make healthy habits more sustainable.Stay flexible: Be open to adapting your habits as your needs and circumstances change.Support the Show.
Become a supporter of the show!
https://www.buzzsprout.com/2154793/support
π KEY LINKSπ» Our Website - https://www.in-situcollective.com/
π Email Newsletter - https://www.in-situcollective.com/newsletter
π‘ Coaching - https://www.in-situcollective.com/personal-training
π In-situ Facebook - https://www.facebook.com/the.insitu.collective
πΈ Mack on Instagram - https://www.instagram.com/mackrykers/πΈ Jack on Instagram - https://www.instagram.com/jack.lgraham/
ππ» GET IN TOUCHIf you have any questions or topics you would like us to cover in the podcast, you can leave them here, and we can thank you personally for tuning in! - https://www.in-situcollective.com/questions
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