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In this rewind episode, we’re diving into something that often gets overlooked but plays a huge role in your progress: rest.
Whether you’re an athlete, someone deep into their training routine, or just trying to stay consistent, rest isn’t something you earn after working hard. It’s a crucial part of the process. When we ignore the signals our body gives us and keep pushing just to stay on track, it often leads to burnout, fatigue, or the feeling of going backwards.
This chat is your reminder that if your body is asking for rest, it's not being lazy. It's being smart. There’s a difference between active recovery and truly switching off, and both have value. The key is learning to tune in and listen to what your body actually needs, rather than what your plan says or what you feel pressured to do.
If today is your rest day, let it be one. Take the break, recharge properly, and trust that real progress comes from both the work and the recovery.
For the full episode, Episode 98 - Rest, Recovery and Fatigue Management click here
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In today's episode, we explore the hidden costs of personal growth and change. We discuss the unrealistic expectations shaped by social media, the value of embracing discomfort and the importance of honesty and self-awareness in the process.
We reflect on how accountability drives progress, why challenging our beliefs matters, and the role of gratitude and perspective in navigating setbacks. Ultimately, we highlight that meaningful change often requires both discomfort and ownership.
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In this conversation, we delve into the common misconceptions surrounding the fitness industry, unpacking the top three lies that are often spread. We explore the realities of personal training, the challenges that come with online coaching, and the myth that fitness gets easier over time.
We highlight the importance of hard work, discipline and setting realistic expectations, while also shedding light on the often unseen struggles behind the polished success many portray online.
We also explore the deeper layers of identity, body image, and the delicate balance between ambition and realism when working toward personal goals.
Our conversation touches on how major life changes can impact mental health, the importance of appreciating your body through different life stages, and the need for self-compassion along the way.
We emphasize the value of self-awareness and surrounding yourself with people who support you but also keep it real, especially when navigating the more challenging seasons of life and fitness.
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In this conversation, we discuss the importance of cardiovascular training and practical recommendations for incorporating cardio into fitness routines.
We emphasise the need for understanding personal goals, prioritising safety and taking a strategic approach to cardio to enhance overall health and fitness.
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In today's episode, we delve into the complexities of call out culture, particularly within the fitness industry. We explore how social media has amplified this trend, leading to a rise in public criticism and accountability.
The discussion highlights the nuances of misinformation, the cultural attitudes towards confidence and success, and the psychological tactics used in content creation. We emphasize the importance of self-awareness and the need to challenge societal norms like the tall poppy syndrome, advocating for a more supportive and collective approach to success in the fitness community.
We also explore the importance of authenticity in the fitness industry, the value of sharing personal journeys, and the significance of relatability over perfection. The conversation underscores how documenting progress can provide perspective and encourage others, emphasizing the need to live in the present and appreciate the journey. We reflect on the impact of social media and the importance of staying true to our values amidst trends and external pressures.
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In today’s episode, we explore what it takes to inspire change in others, especially in health and fitness. We highlight that change must come from within, and discuss the power of influence over control, the importance of empathy, and leading by example.
We also dive into relationships, touching on intent, expectations, and how insecurities can shape our judgments. It's all about creating a supportive space and using compassionate communication to foster real growth.
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In this conversation, we explore the concept of overtraining, its signs, and the importance of balancing training with recovery. We discuss the common pitfalls of both overtraining and undertraining, emphasising the need for a personalized approach to fitness.
The conversation highlights the significance of recognising red flags, the role of intentional training, and the necessity of incorporating rest and deloads into a training regimen. Ultimately, we encourage listeners to seek support and be adaptable in their fitness journeys.
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In this episode, we dive into the hard truths behind why so many people struggle to make real progress in their personal and professional lives. We talk about the power of consistency, making conscious choices and fully owning your journey.
We explore the difference between relying on motivation versus building lasting habits, why doing hard things is non-negotiable, and how shifting your mindset can turn challenges into opportunities.
At the heart of it, we believe pressure is a privilege, and greatness lives on the other side of adversity.
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In this conversation, we dive into the many layers of confidence: How it’s built, what shapes it and why it matters in both life and work.
We talk about the influence of upbringing, the difference between true confidence and insecurity, and how challenges help us grow. We also explore the role of environment, role models, and reframing failure, while touching on the pressures of quick fixes and how they affect mental health.
It’s all about embracing the journey, putting in the effort and showing up as your most authentic self.
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In this conversation, we explore the need for emotionally available men and how women can support that shift. We talk about toxic masculinity, the impact of media influence and the mental health struggles many men face.
We also touch on the fears women experience, generational differences in emotional expression, and the importance of emotional intelligence. It’s a deep dive into healthy masculinity, emotional regulation, and creating safe spaces for men to open up. We advocate for honest conversations to break down stigma and build better understanding in relationships and society.
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In this conversation, we talk about how our approach to fitness and health has evolved from our 20s to our 30s. We reflect on mindset shifts, adapting to how the body changes with age and why rest and recovery matter more than ever.
We also dive into how lifestyle impacts aging, the confusion in the fitness industry and the importance of emotional intelligence in coaching. It’s a real chat about taking responsibility for your health, navigating life’s changes and supporting each other along the way.
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We are incredibly excited to release this episode with Dr Stacy Sims, who has pioneered research on optimising nutrition, performance and recovery for women across the lifespan.
At the core of Stacy’s work is the concept that women are not small men. Her vision is a world of healthy women who understand their bodies, know how to work with their unique physiology, know their periods are ergogenic aids and create positivity around being a woman in sport.
Dr Stacy Sims previously served as an exercise physiologist and nutrition scientist at Stanford University, where she specialised in sex differences of environmental and nutritional considerations for recovery and performance. She is also renowned for her famous TED talk ‘Women Are Not Small Men’.
In this conversation, we discuss everything you need to know for optimising your training performance and nutrition as a female.
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Glute training and development is all the rage at the moment. Whether it be for the aesthetic, performance or injury prevention benefits… most people are training glutes, or wanting to learn more about them!
In this episode we share the key areas and non-negotiables for optimal glute growth.
Exercise selection and programming is key and must involve taking your glutes through all of their ranges of motion, but also recognising there’s the right tool for the right job.. not just performing what you’ve seen someone else do. Activation and correct technique are the difference between whether you’re actually training your glutes or your lower back and hip flexors.
Eating in a calorie surplus. If we want to grow, we must fuel our body. No we don’t have to go through a “bulk” and put on excessive body fat. There’s a way to do it and be smart about it, while enjoying food and creating growth. Cardio levels play a role too, less is more when it comes to this! We want to train smart and allow time for recovery.
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In this episode, we dive into five major mindset roadblocks that hinder personal growth and success. We break down belief systems, skills deficits, and the all-or-nothing mentality, highlighting how they hold people back.
We also discuss the pitfalls of perfectionism, blame, shiny object syndrome, and hyper-independence, along with how to overcome them through accountability and self-awareness. To help navigate these challenges, we introduce the SHIFT framework, a practical tool for taking action and fostering personal development.
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In today's episode, we discuss the nuances of advanced training, emphasizing that the term 'advanced' is often misused. We highlight the importance of technique, load management and the impact of stress on performance.
The conversation also touches on the need for coaches to simplify their cues for beginners and the significance of consistency in training. We share personal experiences and insights on how to balance training intensity with recovery, ultimately aiming for longevity in fitness.
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In this conversation, we discuss the key elements of taking gym progress to the next level, particularly for those at an intermediate training stage.
We emphasize the importance of warmups, understanding range of motion, the concept of progressive overload, and the critical role of recovery in achieving fitness goals.
The discussion provides insights and practical advice for gym-goers looking to maximize their training effectiveness and overall results.
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In this episode,we break down the must-know principles that every beginner lifter needs to master for long-term success in the gym.
We dive into the power of consistency, the importance of proper setup and technique to prevent injuries, the underrated impact of tempo and control, and why tracking your training is the secret to real progress.
If you want to train smarter, and see real results, this episode is a must-listen.
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What would you tell your younger self after 10+ years of consistency in health, fitness, and personal growth? In this episode, we dive into the lessons we wish they knew earlier, the hard truths about burnout, why success takes longer than you think and the mindset shifts that can make or break your progress.
If you've ever felt stuck, impatient, or unsure if you're on the right path, this conversation might just change how you see the journey.
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Want to build muscle faster and more effectively? In this episode, we break down one of the most common mistake that’s holding you back from your gains in the gym.
Whether you’re a beginner or seasoned lifter, this is the one thing you need to get right for real muscle growth.
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In today's episode, we explore the complexities of motivation in the context of fitness and personal growth. We discuss the natural fluctuations in motivation, the concept of the motivation dip and the importance of consistency in achieving long-term goals.
We emphasize that motivation is not always a reliable driver for action and that understanding one's habits and routines is crucial for sustained progress. We also touch on the significance of setting realistic expectations and the role of emotional health in maintaining motivation.
Chapters
00:00 Understanding Motivation and Its Fluctuations
11:58 The Motivation Dip: Recognizing and Overcoming It
23:59 Coaching for Consistency: Teaching Clients to Stay Motivated
24:40 Navigating Motivation Dips
30:07 The Role of Stress in Motivation
35:49 Consistency vs. Motivation
42:08 Long-Term Commitment in Fitness Goals
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