In this episode of the Athletic Studio podcast, Gordon and Hollie dive into practical diet hacks that are high-protein, deficit-friendly, and easy to stick to. They discuss the importance of protein, the balance between food quality and quantity, and share actionable tips for meal planning and grocery shopping.

Key Highlights

• Protein Intake: Discover why protein is crucial for fitness goals and how much you should be consuming.
• Quality vs. Quantity: Learn the difference between eating healthy foods and managing portion sizes.
• Meal Planning Tips: Holly shares her go-to strategies for ensuring she hits her protein goals.
• Grocery Shopping Hacks: Find out why walking the perimeter of the grocery store can help you avoid processed foods.
• Protein Sources: Explore the benefits of protein shakes and whole food alternatives.
• Eating Out: Get tips on finding healthy options when dining out and the advantages of using tracking apps like MyFitnessPal.
• Variety and Flexibility: Understand how to maintain a balanced diet without getting bored.
• Preparation is Key: Learn why the most successful clients are those who plan their meals ahead of time.

This episode is packed with valuable insights and practical tips to help you achieve your fitness goals through better nutrition. Whether you're new to fitness or looking to refine your diet, these hacks are designed to make your journey easier and more effective. Tune in to get the full scoop! 

Train with the Best. Get Real Results.

✔️ Elite-level coaching at a fraction of the price
✔️ Tailored training & nutrition for real, sustainable results
✔️ 24/7 access to expert guidance & accountability

📲 Download the app and start your FREE 7-day trial today: https://aslive.app/

Connect with us on Instagram @athleticstudiolive

Download our free training guide here.

In this episode of the Athletic Studio Live Podcast, hosts  Gordon Chommanivong  and Hollie Bryan  dive into the complexities of advanced results tracking in fitness training. They discuss the importance of progressive overload, the challenges of not seeing expected muscle gains, and the need for adjustments when results plateau.

Key Highlights

 👉 Progressive Overload vs. Total Volume Load - Understanding the difference between getting stronger and increasing total volume load for muscle building.

 👉 Consistency in Key Lifts - The importance of keeping certain key lifts in your program to effectively track progress over time.

 👉 Workout Density for Fat Loss - Strategies to increase workout density, such as supersets and tri-sets, to maximize fat loss within a set timeframe.

 👉  Adjusting Sets Per Muscle Group - Finding the right balance of sets per muscle group to avoid doing too little or too much.

 👉  Importance of Regular Tracking -The value of regular tracking through body scans, progress photos, and subjective feedback to ensure you're on the right path.

 👉  Practical Tips for Self-Tracking - Actionable tips for those managing their own fitness journey, including the use of fitness apps and spreadsheets.

Throughout the episode, Gordon and Hollie provide actionable tips for enhancing training results, whether working with a coach or managing your own fitness journey. 

Tune in to gain valuable insights and take your fitness training to the next level. 

Train with the Best. Get Real Results.

✔️ Elite-level coaching at a fraction of the price
✔️ Tailored training & nutrition for real, sustainable results
✔️ 24/7 access to expert guidance & accountability

📲 Download the app and start your FREE 7-day trial today: https://aslive.app/

Connect with us on Instagram @athleticstudiolive

Download our free training guide here.

 In this exciting episode of the Athletic Studio Podcast, hosts Gordon Chommanivong  and Hollie Bryan dive deep into the art and science of creating effective workout programs for clients. Whether you're aiming for body composition, general health, or fitness, Hollie shares her expert insights and practical tips to help you achieve your goals.

Key Highlights:

 👉 Initial Client Assessment - Hollie discusses the importance of the first consultation to evaluate clients' movement and training history.

 👉 Full-Body Workouts for Beginners - Learn why Hollie prefers full-body workouts for beginners to ensure consistency and balanced development.

 👉  Sam's Transformation Journey - Get a glimpse into Sam's journey from general training to becoming a top fitness model, including her training regimen and nutrition.

 👉 Setting Realistic Goals - Hollie emphasizes the importance of setting manageable goals and gradually increasing workout intensity.

This episode is packed with valuable insights for anyone looking to improve their fitness journey. From initial assessments to advanced training techniques and goal setting, Hollie's expertise shines through. Don't miss out on the chance to learn from the best and apply these tips to your own training.

Make sure to follow the Athletic Studio Podcast on Instagram at Athletic Studio Live for more tips and behind-the-scenes content. Like, subscribe, and follow the podcast so you never miss an episode. Stay tuned for the launch of the Athletic Studio Live app, coming soon!

Train with the Best. Get Real Results.

✔️ Elite-level coaching at a fraction of the price
✔️ Tailored training & nutrition for real, sustainable results
✔️ 24/7 access to expert guidance & accountability

📲 Download the app and start your FREE 7-day trial today: https://aslive.app/

Connect with us on Instagram @athleticstudiolive

Download our free training guide here.

Welcome to another exciting episode of the Athletic Studio Live podcast! In this episode, your host Gordon Chommanivong is joined by a special guest and co-host, Hollie Bryan.  

Hollie is one of our Senior Trainers and Sports Nutritionists at Athletic Studio. Today, we dive into Hollie's journey from professional dancing to becoming a top-tier fitness coach. Get ready for an episode filled with inspiring stories, expert advice, and practical tips for your fitness journey.

Key Highlights

👉 Meet Holly Bryan - Discover Hollie's background in professional dance and how it led her to the fitness industry.

👉 Achievements and Experience - Hear about Hollie's impressive achievements, including training an Australian bodybuilding champion.

👉 Training Philosophy - Uncover the myths Hollie debunked and her emphasis on proper programming and nutrition.

👉 Overcoming Plateaus -  Hollie offers advice on breaking through fitness plateaus and the role of consistency and recovery.

In this episode, we explored Hollie Bryan's inspiring journey from dance to fitness coaching, her training philosophies, and practical advice for overcoming fitness plateaus. Stay tuned for our next episode, where we will delve deeper into Hollie's training programs and how she trained Sam to become a fitness model champion.

 Don't forget to follow us on Instagram for more fitness tips and workout ideas. 

Train with the Best. Get Real Results.

✔️ Elite-level coaching at a fraction of the price
✔️ Tailored training & nutrition for real, sustainable results
✔️ 24/7 access to expert guidance & accountability

📲 Download the app and start your FREE 7-day trial today: https://aslive.app/

Connect with us on Instagram @athleticstudiolive

Download our free training guide here.

In this episode of the Athletic Studio Podcast, host Gordon Chommanivong welcomes back guest host James Vanoosten. Following the success of their previous discussion on integrating sports with weight training, they dive deeper into the psychological aspects of fitness and athletic performance. This episode is packed with insights on overcoming setbacks, the importance of mental health, and practical tips for achieving your fitness goals.


Key Highlights:

 💪Client Transformation Case Study: James shares an inspiring story of a client who overcame significant setbacks, including weight gain and injuries, to achieve remarkable results.

 💪Psychological Strategies in Training: The discussion covers the importance of mental health in fitness, including reflection, taking constructive criticism, and the benefits of journaling.

 💪Body Image and Social Media: They explore the impact of social media on body image and the importance of setting realistic goals to maintain long-term success.

 💪Practical Tips for Fitness Success: James offers actionable advice on training for oneself, managing social media intake, and utilizing professional help to improve mental resilience.

This episode is a must-listen for anyone looking to enhance their fitness journey through the power of psychology. James Vanoosten's insights and practical tips provide valuable guidance for overcoming obstacles and achieving lasting success. Don't miss out on this engaging and informative discussion. 

Listen to the full episode now and transform your fitness journey!

Train with the Best. Get Real Results.

✔️ Elite-level coaching at a fraction of the price
✔️ Tailored training & nutrition for real, sustainable results
✔️ 24/7 access to expert guidance & accountability

📲 Download the app and start your FREE 7-day trial today: https://aslive.app/

Connect with us on Instagram @athleticstudiolive

Download our free training guide here.

Welcome to another exciting episode of the Athletic Studio podcast! In this episode, host Gordon Chommanivong is joined by a special guest, James Van Oosten, one of the founding trainers at Athletic Studio. James brings a wealth of experience in athletic development and shares his insights on integrating weight training with sports activities. Whether listeners are athletes or individuals looking to optimize their fitness routines, this episode promises valuable information.


Key Highlights:

💪 James' Background and Expertise - James discusses his academic journey and extensive experience in exercise science and psychology.

💪In-Season vs. Pre-Season Training - The episode explores the differences in training focus during in-season and pre-season periods.

💪Training Recommendations for Busy Professionals - Tips are provided on how to balance work, sport, and resistance training effectively.

💪Psychological Aspects of Training and Sport -The importance of managing arousal levels and other psychological strategies to enhance performance is highlighted.

💪 Practical Tips for Listeners - The discussion includes the importance of planning, recovery, and maintaining motivation in one's fitness journey.



Thank you for tuning in to this episode of the Athletic Studio podcast! The discussion with James Van Oosten offers insightful and inspiring content. If listeners enjoyed this episode, they are encouraged to share, rate, and like the podcast. Additionally, following Athletic Studio on Instagram will help them stay connected and see how their fitness and health improve with this newfound knowledge. Until next time!

Train with the Best. Get Real Results.

✔️ Elite-level coaching at a fraction of the price
✔️ Tailored training & nutrition for real, sustainable results
✔️ 24/7 access to expert guidance & accountability

📲 Download the app and start your FREE 7-day trial today: https://aslive.app/

Connect with us on Instagram @athleticstudiolive

Download our free training guide here.

Welcome back to another episode of the Athletic Studio podcast! In today's special episode, we dive into the current health, wellness, and fitness trends that we find less than impressive. This episode is particularly significant as it marks Kate's final appearance as a co-host. Join us as we share our candid thoughts and reflections on these trends, and discuss the future of the podcast.

Key Highlights

1. Calorie Counting on Social Media: We discuss the oversimplified approach of some fitness influencers who focus on calorie counting and food labels without providing deeper nutritional education.
2. Hybrid Training: We explore the recent hype around hybrid training, combining strength training and running, and why we think it's not as revolutionary as it's made out to be.
3. Run Clubs: We delve into the social dynamics of run clubs, noting their popularity for both fitness and socializing, and the potential pitfalls to be aware of. 
4. Misleading Fitness Content: We critique fitness content that makes unrealistic promises, such as "tone your arms in 50 days," and emphasize the importance of a holistic approach to fitness.
5. Sexualization in Fitness Marketing: We discuss the trend of sexualizing fitness content to gain attention on social media and the lack of educational value in such approaches.

We hope our discussion has given you some food for thought about the current trends in health and wellness. As we bid farewell to Kate, we look forward to bringing you more valuable content with new voices from Athletic Studio. Don't forget to follow us on Spotify, Instagram, and YouTube. Your support through sharing, rating, and liking the podcast helps keep it alive. Stay connected with us for more fitness and health insights. Until next time!

Train with the Best. Get Real Results.

✔️ Elite-level coaching at a fraction of the price
✔️ Tailored training & nutrition for real, sustainable results
✔️ 24/7 access to expert guidance & accountability

📲 Download the app and start your FREE 7-day trial today: https://aslive.app/

Connect with us on Instagram @athleticstudiolive

Download our free training guide here.

Welcome back to another episode of the Athletic Studio podcast! In this special episode, your hosts Gordon Chommanivong and Kate Oman dive into a more personal topic: their top five fitness and health habits that they simply can't live without. These are the routines and practices that keep them at their best, both in their personal lives and professional careers. Tune in to get an inside look at what keeps them motivated and on track.

Key Highlights

1. Weight Training - Discover why weight training is a non-negotiable part of Gordon's life and how it impacts his professional image.
2. Daily Walks - Learn about Kate's commitment to daily walks and the mental clarity she gains from this simple yet powerful habit.
3. Rest and Recovery - Understand the importance of taking a day off to recharge and how Gordon incorporates this into his busy schedule.
4. Activity Planning - See how Kate uses an activity planner to organize her workouts and stay on track with her fitness goals.
5. Supplementation and Nutrition  - Explore the role of supplements and specific nutritional habits that both Kate and Gordon incorporate into their daily routines.

We hope you enjoyed this more personal episode of the Athletic Studio podcast. Kate and Gordon shared their essential fitness and health habits, offering valuable insights into what keeps them motivated and balanced.

Train with the Best. Get Real Results.

✔️ Elite-level coaching at a fraction of the price
✔️ Tailored training & nutrition for real, sustainable results
✔️ 24/7 access to expert guidance & accountability

📲 Download the app and start your FREE 7-day trial today: https://aslive.app/

Connect with us on Instagram @athleticstudiolive

Download our free training guide here.

Welcome back to another episode of the Athletic Studio Podcast! Your hosts, Kate Oman and Gordon Chommanivong, are here to guide you through the intricacies of rethinking training and energy expenditure for fat loss. In this episode, we challenge the common notion that more is always better and provide insights into achieving optimal results with a balanced approach.

Key Highlights

💪Rethinking the "More is More" Mentality: Discover why jumping into multiple high-intensity sessions might not be the best approach for fat loss.

💪Importance of Low-Intensity Exercise: Learn about the underrated benefits of walking and other low-intensity activities for both mental and physical health.

💪Personal Experiences and Insights: Kate shares her journey with CrossFit and the impact of overtraining on her body.

💪Structuring Workouts for Recovery: Tips on how to balance high-intensity workouts with proper rest and recovery.

💪Actionable Steps for Overtraining: Practical advice on how to adjust your training and nutrition to see better results.


Kate and Gordon wrap up the episode by reiterating the importance of quality over quantity in both training and nutrition. They encourage listeners to trust the process, work with professionals, and make gradual adjustments to their routines for optimal fat loss and overall health.

Train with the Best. Get Real Results.

✔️ Elite-level coaching at a fraction of the price
✔️ Tailored training & nutrition for real, sustainable results
✔️ 24/7 access to expert guidance & accountability

📲 Download the app and start your FREE 7-day trial today: https://aslive.app/

Connect with us on Instagram @athleticstudiolive

Download our free training guide here.

Welcome back to another episode of the Athletic Studio Podcast! In today's episode, your hosts Kate Oman and Gordon Chommanivong delve into the intriguing topic of whether to go all in or take a more gradual approach in your fitness transformation journey. But first, we share some exciting updates about new additions to our studio that are making waves among our trainers and clients.

Key Highlights

💪New Gym Accessories: Discover the advanced performance systems we've introduced to enhance training and prevent injuries. Also find out about a new addition that’s been a hit among our trainers and clients

💪 Transformation Strategies: We discuss the pros and cons of going all in versus a gradual approach in your fitness journey. Hear real client experiences and the common struggles they face with different approaches.

💪 Identity Shift:  Understand the importance of an identity shift in achieving long-term fitness success. Find out how small, impactful habits can make a big difference.

💪 Practical Advice: Get tips on how to start your transformation journey, whether you prefer an all-in or gradual approach. 


We hope you found our discussion on the all-in versus gradual approach to fitness transformation insightful. Remember, whether you choose to dive in headfirst or take it step-by-step, the key is to find what works best for you and your lifestyle. Don't forget to follow our podcast on Spotify, Apple Podcasts, or wherever you get your podcasts. Also, connect with us on Instagram at Athletic Studio for more tips and updates. If you enjoyed this episode, please share, rate, and like our podcast to help us continue bringing you valuable content. Until next time, stay active and stay healthy!

Train with the Best. Get Real Results.

✔️ Elite-level coaching at a fraction of the price
✔️ Tailored training & nutrition for real, sustainable results
✔️ 24/7 access to expert guidance & accountability

📲 Download the app and start your FREE 7-day trial today: https://aslive.app/

Connect with us on Instagram @athleticstudiolive

Download our free training guide here.