In this episode Jonny discusses the strangest thing he's ever done and his recent experience involving a 4am fire alarm.
 
THE STORY
https://www.facebook.com/PropaneFitness/videos/2013115038719405/
The lesson 
One of the easiest ways to guarantee your success is to make the good decisions easy and the bad decisions hard. Engineer your environment to make it easy for you to succeed.
The APPLication
There are many different ways to apply this concept and they'll differ from person to person. One of the most common applications is to prep meals for the day (http://propanefitness.com/mealprep/) or train first thing in the morning instead of after work (http://propanefitness.com/morningtraining/). In the above example, Jonny swapped his phone alarm for a dedicated alarm clock with a wake up light to make mornings a little easier.

How to make good decisions easy and bad decisions hard

Interviews, Q and A and banter, all based on the most rapid ways to gain muscle and lose fat. Looking to grow your online coaching business? See our business podcast here: https://podcasts.apple.com/us/podcast/grow-your-online-fitness-business/id1479418251?ign-mpt=uo%3D4

Health & Fitness

https://youtu.be/yC1SYzaSMwQ








[00:00:00] Introduction and overview of training hacks[00:00:21] Importance of weightlifting and link to free program[00:01:13] Hack #1: Give yourself permission to go through the motions and limit weight lifted[00:02:03] Hack #2: Use wifi scales to track weight and eliminate friction[00:02:51] Hack #3: Evidence-based tips for dealing with Doms[00:03:26] Hack #4: Get a pair of para lats for versatility and upper body mass[00:03:44] Hack #5: Go for a quick walk upon waking up



[00:04:00] Hack #6: Go for a quick walk upon waking up[00:04:16] Quick gym hack for taking plates off the bar[00:04:58] Hack #7: Use a simple single cue for exercises[00:05:35] Hack #8: Tozo NC2 earphones for noise canceling[00:06:18] Hack #9: Utilize Apple Health or exist.io for personal data tracking[00:07:19] Hack #10: Learn to use your glutes during accessory movements



[00:07:17] Hack #10: Learn to use your glutes during accessory movements[00:07:38] Hack #11: Quick posture fix with underhand band pull apart[00:08:04] Hack #12: Use rest periods for pre-hab or stretching[00:08:26] Hack #13: Use a physical analog timer for productivity[00:08:53] Hack #14: Get a pull-up bar for posture improvement[00:09:12] Hack #15: Use Dr. Eric Goodman's Foundation series for back pain[00:10:39] Hack #16: Use the wobbly sausage for elbow problems[00:11:59] Hack #17: Use the HeavySet app for tracking total volume in training[00:12:39] Hack #18: Prep gym stuff the night before to minimize friction[00:13:54] Hack #19: Consider infrared sauna and red light box for physique improvement



[00:13:52] Hack #20: Set a goal to hit your age in number of reps of bench press[00:14:11] Hack #21: Use a dumbbell in one hand for split squats to improve focus[00:14:33] Hack #22: Try chest supported rows for a great back workout[00:15:15] Hack #23: Try the one-arm cable variant of the chest supported row if your gym doesn't have a pull-down machine

24 training hacks to transform your body (for less than £100)

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What happened to the podcast? [Important]

Yes, we haven't uploaded on here for a while. Remember that you can catch us on Youtube and our Business Podcast where we post every week.

Would you rather?

We received this brilliant question from an anonymous reader:







Here's our reply:




https://www.youtube.com/watch?v=QmWPKfO6l6A&feature;=youtu.be




Remember, we upload much more regularly on our other podcast here to help you to grow your online fitness business: https://open.spotify.com/show/5hvdMcB2ba4ua4812pMkuJ

How to escape your Hustle Culture addiction

If you've seen my video rundown of red light therapy, here is the full discussion with expert from blockbluelight, Daniel Ebbett.



Use code PROPANE at checkout for 10% off all of his products. 




https://youtu.be/7cjZwllSaZY




Discussing:



Dan's journey of discovery



Why is nobody talking about this?



The big picture goal



Easy wins from a light perspective



The main benefits



How the power compares to sunlightWhy are devices not all created equal. The price difference is not worth getting a bunk device with zero results!



⁃ Where to buy a legit unit



Also, check out our run-down of blue light blockers here:




https://www.youtube.com/watch?v=YDsVXJCrWAY

How to make good decisions easy and bad decisions hard

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