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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.
00:00 Intro
01:10 What you have missed over the last month
06:24 Training for the long term, how to reflect on your goals
08:25 Reaching to a Reel by Sharelle Grant (Fitness influencer)
12:28 Why you need to take responsibility for your health and well-being
14:35 Self-reliance and motivation, is it all BS?
18:58 Understanding the evolution of depression
20:56 Creativity plays a vital role in problem-solving and happiness
25:33 Mouth taping and nasal breathing trend
27:33 Impact of Mouth Breathing on Health
31:20 Benefits of nasal breathing
32:58 Importance of nose breathing and how to improve it
36:34 The impact of mouth breathing on face structure
38:22 Listener answer to: Is protein power bad for kids.Support the show
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Welcome to another episode of the In-situ Collective podcast! This week, we are wrapping up the month with our favourite discoveries, teachable moments, and ideas.
In this episode, we unpack why flexibility often overshadows strength, tackle the truth about snoring and mouth taping, we explore how perception shapes reality, why complexity is often self-inflicted, and revisit things we once hated but grew to love.
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10 Tips for Avoiding Weight Gain Over the Holidays
1. Don't skip meals: It can be tempting to skip meals in anticipation of a big holiday feast, but this can actually make you more likely to overeat later. Instead, try to stick to your regular meal schedule and make sure you are fueling your body with nourishing foods throughout the day.
2. Choose your indulgences wisely: It's okay to enjoy the occasional indulgence, but try to focus on the treats that are most meaningful to you. This way, you can enjoy them without feeling like you're missing out on something else.
3. Stay active: Incorporating physical activity into your daily routine can help you burn off extra calories and keep your metabolism revved up. Try to fit in some form of exercise, whether it's a walk with a friend or a workout at the gym, on a regular basis.
4. Be mindful of portion sizes: It's easy to overdo it on high-calorie foods, especially when they are served in large portions. Be mindful of your portions and try to eat slowly, paying attention to your hunger and fullness cues. PROTEIN
5. Don't beat yourself up: It's okay to indulge in your favourite holiday foods, and it's important to be kind to yourself if you do overdo it. Remember that it's about balance and moderation, and try to get back on track with healthy eating habits as soon as possible.
6. Keep healthy snacks on hand: Stock your pantry and refrigerator with healthy snack options, such as nuts, seeds, fruits, and vegetables, so that you have something to munch on when you're feeling hungry between meals.
7. Stay hydrated: Proper hydration is important for maintaining energy levels and preventing fatigue. Fatigue often leads to poor choices. Make sure you are drinking enough fluids, especially water, throughout the day.
8. Plan ahead: If you know you'll be attending a party or gathering, try to eat a healthy snack beforehand so that you're less likely to overindulge.
9. Bring a healthy dish to share: If you're attendinSupport the show
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Welcome to another episode of the In-situ Collective podcast! This week, we are wrapping up the month with our favourite discoveries, teachable moments, and ideas.
In this episode, we dive into the essentials of living a strong, healthy, and resilient life. From training principles that stand the test of time to the impact of sleep deprivation, the biological benefits of human connection, and navigating gym etiquette—this episode covers it all. Plus, we outline the 10 commandments for a long, happy life. Tune in for practical tips and thought-provoking insights!
Mentions:
Lex Fridman Podcast; #129: Lisa Feldman Barrett: Counterintuitive Ideas About How The Brain Works:
https://open.spotify.com/episode/1MGZHn0EHpYkD0ejLg2N77?si=bv-QSHIKTkKzsAFEoc5S0gSupport the show
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Welcome to another episode of the In-situ Collective podcast! This week, we are wrapping up the month with our favourite discoveries, teachable moments, and ideas.
In this episode, we explore what “enough” strength really means for most people—finding the sweet spot between functional strength and practicality without going overboard. Plus, we discuss the sometimes over-hyped idea of progressive overload and how focusing on the basics (and doing things you enjoy) can be just as effective. Finally, we discuss the importance and benefit of doing something that “sucks” regularly.
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Welcome to another episode of the In-situ Collective podcast! This week, we are wrapping up the month with our favourite discoveries, teachable moments, and ideas.
In this episode, we covered the effects of overtraining glutes, which can lead to hip pain, lower back issues, and overall fatigue. We also discussed how undereating often backfires, ramping up hunger hormones and cravings for high-calorie foods. Lastly, we explored how even mild dehydration can impact memory, focus, and mood, highlighting the importance of staying hydrated for mental sharpness.
Study mentioned: Minor degree of hypohydration adversely influences cognition: https://pubmed.ncbi.nlm.nih.gov/27510536/
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Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
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Welcome to another episode of the In-situ Collective podcast! This week, we are back to answering your questions!
In this episode, we answer listener questions about nutrition, exercise, and sleep. Discover how blending fruits and vegetables affects their nutritional value and learn the optimal strength training and cardio balance for postmenopausal women. We share tips for improving sleep quality, adjusting gym sessions when rest is lacking, and meal strategies that prioritise protein and fiber. Plus, find alternative protein sources for those who don’t like shakes and great non-dairy calcium options. Tune in for practical insights to support your health and fitness journey!
Loop earplugs https://au.loopearplugs.com/Support the show
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Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
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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.
In this episode, we explore the world of resistance training. How does lifting impact your bone strength? Is it just for building muscle, or can it help with joint pain and overall well-being? We dive into these questions and more, breaking down myths and offering insights into the practical benefits of resistance training. Tune in to hear whether you really need to lift heavy weights and what everyone should know about weightlifting for long-term health.
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Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
- New program every 4-6 weeks.
- Detailed video demonstrations.
- Seamless exercise tracking.
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Welcome to another episode of the In-situ Collective podcast! This week, we are wrapping up the month with our favourite discoveries, teachable moments, and ideas.
In this episode, we take you through the highlights of the Nike Melbourne Marathon, from record-breaking performances to the growing excitement surrounding this iconic event. We also dive into the effects of social media on lifting performance, revealing how scrolling before a workout could impact your gains. Additionally, we discuss the role of body image in fitness, the influence of online trends, and whether band activation is worth adding to your pre-workout routine.
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Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
- New program every 4-6 weeks.
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Welcome to another episode of the In-situ Collective podcast! This week, we are wrapping up the month with our favourite discoveries, teachable moments, and ideas.
In this episode, we explore the heated debate between carnivore and vegetarian diets, diving into the pros and cons of each for overall health and well-being. We also discuss Mr. Beast's new venture, Lunchly, and its influence on kids through YouTube. Additionally, we cover a groundbreaking new cardio pill that mimics the effects of running a 10K without any effort, raising questions about the future of exercise. Lastly, we reflect on the idea of a “content diet” for the mind and how the things we consume—both physically and mentally—shape our lives.
*In regards to the Kieser part of the chat. Jack looked up the wrong website! So you can disregard all of that!
WhatsApp Community:
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New exercise pill mimics the effects of running a 10k: https://nypost.com/2024/10/08/lifestyle/new-exercise-pill-mimics-the-effects-of-running-a-marathon-without-effort/
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Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
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Welcome back to another episode of the In-situ Collective podcast! Today, we’re thrilled to be joined by Dr. Gillian Deakin, a Sydney-based GP with over 40 years of experience and the author of *What the Hell Is Wrong With Me?* Dr. Deakin has dedicated her career to understanding the hidden causes behind symptoms that often leave doctors stumped—pain, fatigue, nausea, and more. These are called functional symptoms.
In this episode, Dr. Deakin walks us through the 7 Body Stress Systems and shares her insights on what causes these mysterious symptoms, especially when all medical tests come back normal. She also outlines the 6-step recovery process to help people regain control of their health. Whether you’ve struggled with unexplained symptoms or are curious about how stress affects the body, this episode is packed with enlightening information that could change the way you view your health.
Buy Dr Gillian D Deakin’s Book “*What the Hell Is Wrong With Me?” https://www.whatthehellbook.com/store/p/whathehelliswrongwithme
Dr Gillian D Deakin’s Blog: https://www.whatthehellbook.com/dr-deakins-blog
Find Dr Gillian D Deakin on Instagram: https://www.instagram.com/book_what.the.hell/?next=%2FSupport the show
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Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
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Here’s a Month Free of Game-Changing Health & Fitness Tips: https://www.in-situcollective.com/30-days
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Welcome to another episode of the In-situ Collective podcast! Today, we had the pleasure of chatting with Bradley, someone who’s new to the gym but is determined to make it stick this time around. This is his second attempt at becoming a consistent gym-goer, and we wanted to get his perspective on why this time feels different.
Bradley shares that his main focus this time is on strength and fitness, with muscle hypertrophy as a byproduct. He also highlights the support from the In-situ community as a game changer—whether it’s advice on nutrition, form, or injury prevention, the familiar faces, PT guidance, podcasts, events, and challenges have made a real impact on his journey.
We dive into some burning questions, like whether cardio should be avoided on workout days, if you should increase weight when not reaching failure, and whether weighing your food is necessary if you’re eating healthy. We also discuss whether it’s better to eat less healthy earlier in the day or more nutritious meals later, ideal wait times between sets, and if you really need to follow a program’s exercise order.
Tune in for a great conversation filled with practical advice and fresh insights from someone navigating their new health and fitness journey.
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Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
- New program every 4-6 weeks.
- Detailed video demonstrations.
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Welcome to another episode of the In-situ Collective podcast! This week, we are wrapping up the month with our favourite discoveries, teachable moments, and ideas.
In this episode, we dive into the benefits of incorporating a deload week into your training routine and how it can improve your recovery and performance. We bring up Jack's latest obsession with barefoot shoes and whether they truly offer an advantage for your foot health. We discuss processed food and whether or not it should fit into a healthy diet. Lastly, we tackle the rising issue of YouTube censorship in the fitness space and how it's going to affect teens and young adults.
00:00 Intro.
02:29 Importance of Deload Weeks in Fitness Programs.
12:58 Barefoot shoes are Minimalist Shoes with no support and wider toe base.
15:09 Benefits of Barefoot Shoes.
19:12 Benefits of wearing flat shoes for foot strength.
24:42 Importance of considering goals and reframing perspective on processed foods.
26:37 Importance of a diet with minimal processed food.
30:33 Focus on adding good nutrients to your diet.
36:09 Discussing the impact of fitness censorship on education about steroids.Support the show
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Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
- New program every 4-6 weeks.
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Here’s a Month Free of Game-Changing Health & Fitness Tips: https://www.in-situcollective.com/30-days
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Welcome to the latest episode of the In-situ Collective podcast! In this episode, we dive into the world of supplements, covering popular choices like creatine, protein powder, and electrolytes. Along with breaking down the benefits and best practices for using each, we share real feedback from our clients' experiences—what worked, what didn’t, and how these supplements impacted their fitness and health journeys. Whether you're looking to boost performance, recovery, or overall well-being, this episode is packed with practical insights and firsthand advice to help you make informed decisions about supplementation.
Questions we asked our community:
Do you take any supplements? If yes, what are they and why do you take them?
Have you tried supplements in the past that didn't work for you, and why didn't they work?
How important are supplements to your goals and health?
How would you define a supplement?
Join the conversation. Have your say here:
https://www.in-situcollective.com/questions
Momentous Supplements:
https://www.livemomentous.com/
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Join the In-situ Athlete Program
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Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
- New program every 4-6 weeks.
- Detailed video demonstrations.
- Seamless exercise tracking.
- Join our amazing community.
https://www.in-situcollective.com/athlete
Here’s a Month Free of Game-Changing Health & Fitness Tips: https://www.in-situcollective.com/30-days
Looking for short, actionable insights? Sign-up for 2-minute Tuesdays: https://www.in-situcollective.com/newsletter
📎 KEY LINKS💻 Our Website - https://www.in-situcollective.com/
💡 Coaching - https://www.in-situcollective.com/personal-training
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📸 Jack on Instagram - https://www.instagram.com/jack.lgraham/
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Welcome to the latest episode of the In-situ Collective podcast! In this week's episode, we break down the menstrual cycle phases and how they affect your training, nutrition, and overall well-being. We dive into the follicular and luteal phases, discuss how hormones influence your energy, appetite, and cravings, and share practical tips for aligning your workouts and meals with each cycle stage. From dealing with PMS symptoms to the best foods for supporting hormonal health, this episode will give you actionable advice for confidently navigating your cycle. Tune in to learn how to optimize your performance and feel your best throughout the month!
Links to our resources:
Fueling Your Training Across the Menstrual Cycle: https://www.in-situcollective.com/articles/female-nutrition
Master Your Menstrual Cycle: https://www.in-situcollective.com/collection/p/master-your-menstrual-cycle
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- New program every 4-6 weeks.
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https://www.in-situcollective.com/athlete
Here’s a Month Free of Game-Changing Health & Fitness Tips: https://www.in-situcollective.com/30-days
Looking for short, actionable insights? Sign-up for 2-minute Tuesdays: https://www.in-situcollective.com/newsletter
📎 KEY LINKS💻 Our Website - https://www.in-situcollective.com/
💡 Coaching - https://www.in-situcollective.com/personal-training
📸 Mack on Instagram - https://www.instagram.com/mackrykers/
📸 Jack on Instagram - https://www.instagram.com/jack.lgraham/
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Welcome to the latest episode of the In-situ Collective podcast! Today, we’re joined by Alexandra Bennett. Alex was a guest on episode 4 and is now back for 204! We talked about her journey in health, fitness, and personal and business growth since we last had her on. Starting in 2017 with F45, CrossFit, and competitive training, Alex shares how burnout led her to a path of deeper healing, self-love, and sustainable training. We dive into her experience of reintegrating into fitness after burnout, the importance of following your passions, and creating a life that feels authentic and fulfilling. Alex also opens up about the significance of rest, nourishing your nervous system, and embracing who you truly are, regardless of external opinions. We also have a behind the sense video of this episode, head over to our YouTube channel to check that out.
Find Alex on Instagram https://www.instagram.com/magicalalexandra/Support the show
Join the In-situ Athlete Program
https://www.in-situcollective.com/athlete
Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
- New program every 4-6 weeks.
- Detailed video demonstrations.
- Seamless exercise tracking.
- Join our amazing community.
https://www.in-situcollective.com/athlete
Here’s a Month Free of Game-Changing Health & Fitness Tips: https://www.in-situcollective.com/30-days
Looking for short, actionable insights? Sign-up for 2-minute Tuesdays: https://www.in-situcollective.com/newsletter
📎 KEY LINKS💻 Our Website - https://www.in-situcollective.com/
💡 Coaching - https://www.in-situcollective.com/personal-training
📸 Mack on Instagram - https://www.instagram.com/mackrykers/
📸 Jack on Instagram - https://www.instagram.com/jack.lgraham/
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Welcome to the latest episode of the In-situ Collective podcast! Today, we’re joined by Laura, a passionate advocate for holistic health with a background in nursing and a strong focus on plant-based nutrition and the mind-gut connection. Laura brings her experience from Monash Gait Clinic, St Vincent’s, and Melbourne City Baths as a Gym Instructor/Personal Trainer to help us answer your questions!
In this episode, we dive into a variety of topics including the pros and cons of split vs. full-body workout programs for muscle building, the reality behind those rapid body transformations you see online, and practical advice for correcting muscle imbalances. Laura also sheds light on the benefits and potential risks of plant-based diets, offers tips on achieving a healthy calorie deficit, and helps us navigate the myriad of fitness trends to find what truly works.
If you’re looking to enhance your fitness routine, improve your mental well-being, or simply understand more about holistic health, this episode is packed with actionable insights and awesome advice.
Support the show
Join the In-situ Athlete Program
https://www.in-situcollective.com/athlete
Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
- New program every 4-6 weeks.
- Detailed video demonstrations.
- Seamless exercise tracking.
- Join our amazing community.
https://www.in-situcollective.com/athlete
Here’s a Month Free of Game-Changing Health & Fitness Tips: https://www.in-situcollective.com/30-days
Looking for short, actionable insights? Sign-up for 2-minute Tuesdays: https://www.in-situcollective.com/newsletter
📎 KEY LINKS💻 Our Website - https://www.in-situcollective.com/
💡 Coaching - https://www.in-situcollective.com/personal-training
📸 Mack on Instagram - https://www.instagram.com/mackrykers/
📸 Jack on Instagram - https://www.instagram.com/jack.lgraham/
👋🏻 GET IN TOU... -
Send us a text
Welcome to another episode of the In-situ Collective podcast! This week on the show, we discuss how you can develop the skills to turn your failure into success.
Failure is a skill, and mastering it can set you up for success. We break down a four-step system to help you fail forward—turning setbacks into opportunities for growth and advancement. We'll show you how to handle, deconstruct, and use failure to set the stage for future wins.
Support the show
Join the In-situ Athlete Program
https://www.in-situcollective.com/athlete
Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
- New program every 4-6 weeks.
- Detailed video demonstrations.
- Seamless exercise tracking.
- Join our amazing community.
https://www.in-situcollective.com/athlete
Here’s a Month Free of Game-Changing Health & Fitness Tips: https://www.in-situcollective.com/30-days
Looking for short, actionable insights? Sign-up for 2-minute Tuesdays: https://www.in-situcollective.com/newsletter
📎 KEY LINKS💻 Our Website - https://www.in-situcollective.com/
💡 Coaching - https://www.in-situcollective.com/personal-training
📸 Mack on Instagram - https://www.instagram.com/mackrykers/
📸 Jack on Instagram - https://www.instagram.com/jack.lgraham/
👋🏻 GET IN TOU... -
Send us a text
Welcome to another episode of the In-situ Collective 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.
In this episode, we dive deep into the power of stepping out of your comfort zone and how embracing discomfort can lead to personal growth and success. We'll uncover the hidden psychology behind McDonald’s kiosks and how they manipulate your food choices, making you order more than you planned. Then, we break down the truth about refined carbs and their sneaky role in increasing your cravings. We also discuss how you can maximize your fitness goals by focusing on Saturday and Sunday training.
Support the show
Join the In-situ Athlete Program
https://www.in-situcollective.com/athlete
Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
- New program every 4-6 weeks.
- Detailed video demonstrations.
- Seamless exercise tracking.
- Join our amazing community.
https://www.in-situcollective.com/athlete
Here’s a Month Free of Game-Changing Health & Fitness Tips: https://www.in-situcollective.com/30-days
Looking for short, actionable insights? Sign-up for 2-minute Tuesdays: https://www.in-situcollective.com/newsletter
📎 KEY LINKS💻 Our Website - https://www.in-situcollective.com/
💡 Coaching - https://www.in-situcollective.com/personal-training
📸 Mack on Instagram - https://www.instagram.com/mackrykers/
📸 Jack on Instagram - https://www.instagram.com/jack.lgraham/
👋🏻 GET IN TOU... -
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Welcome to episode 200 of the In-situ Health and Fitness Podcast! Today, we had the pleasure of hosting Sam, Founder of Mellows- functional sparkling waters and the Mind Wellness Club.
In this episode, Sam shares his personal journey with overwhelming anxiety and his mission to help others manage stress and anxiety through the Mellows initiative and Mind Wellness Club. We delve into his lived experience with anxiety, the importance of spreading awareness, and breaking down the stigma surrounding mental health. Sam offers practical tips for managing your nervous system and discusses what anxiety is and how to overcome it. We also explore how Mellows is driving change and fostering new, healthy habits, creating a culture of wellness.
Tune in to learn more about supporting your mental wellness and joining the movement towards a healthier, calmer life.
Where to find Mellows:
www.mellows.com.au
@drinks.mellows
@mind.wellnessclub
Support the show
Join the In-situ Athlete Program
https://www.in-situcollective.com/athlete
Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing.
- New program every 4-6 weeks.
- Detailed video demonstrations.
- Seamless exercise tracking.
- Join our amazing community.
https://www.in-situcollective.com/athlete
Here’s a Month Free of Game-Changing Health & Fitness Tips: https://www.in-situcollective.com/30-days
Looking for short, actionable insights? Sign-up for 2-minute Tuesdays: https://www.in-situcollective.com/newsletter
📎 KEY LINKS💻 Our Website - https://www.in-situcollective.com/
💡 Coaching - https://www.in-situcollective.com/personal-training
📸 Mack on Instagram - https://www.instagram.com/mackrykers/
📸 Jack on Instagram - https://www.instagram.com/jack.lgraham/
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