Athletic Studio LIVE

Welcome back to the Athletic Studio Podcast! In this episode, we're thrilled to discuss the journey of structured training programs and how they can lead you to your fitness goals. After a short break due to Gordon's food poisoning, we're here to share insights on programming your workouts effectively.

Key Highlights:

💪The importance of the Preparation Phase in setting a fitness routine and improving body composition. 

💪Advancing to the Build Phase with more complex exercises and a strategic increase in caloric intake.

💪Entering the Shred Phase to focus on fat loss by leveraging the fitness and nutrition groundwork laid in earlier phases.

💪The critical role of training volume and the recommended sets per muscle group.

💪Incorporating structured social meals for diet flexibility. And the availability of downloadable training programs and an informative ebook for guidance.


This episode underscores the importance of a structured approach to training, starting with a solid foundation and progressively intensifying both workouts and nutrition. By adhering to these phases, sustainable fitness results are within reach. Keep up with us on Instagram for the latest updates and resources, and we'll see you in the next episode!

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

In today's episode, we're getting real about the fitness journey—sharing the raw truths and the lessons we've learned along the way. We're here to save you from the trial and error that we went through, giving you straight-up advice to help you navigate your own path to fitness success.

Key Highlights:

     💪 Introduction to Our Fitness Backgrounds
     💪 The Pitfalls of High-Intensity, Bodyweight Guides
     💪 Misconceptions About Intensity and Results
     💪 The Importance of Structured Programs
     💪 Learning from Real-Life Trainers vs. Fitness Influencers
     💪The Dangers of Idolizing Fitness Figures
     💪 The Role of Consistency in Achieving Fitness Goals
     💪 The Truth About Supplements and Industry Hype
     💪 Finding Balance in Diet and Avoiding Extremes
     💪 The Value of Seeking Guidance in Your Fitness Journey

This episode was all about peeling back the curtain on our fitness paths and sharing the wisdom we've gained. We hope our candid conversation helps you navigate your own journey with a little more ease and a lot less trial and error. Remember, it's not about what everyone else is doing; it's about finding what works for you and sticking with it. 

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

Welcome to our comprehensive discussion on auto-regulation in your health and fitness journey. In this episode, we delve into the nuances of knowing your body, recognizing the signs it gives you, and making the right choices about your workout routines. Whether you're faced with unexpected life events or just trying to gauge your daily readiness for exercise, we've got you covered with practical strategies and personal insights.

Key Highlights:

       💪Understanding Auto-Regulation
       💪Establishing a Personal Baseline
       💪Utilizing Technology for Tracking Performance
       💪Recognizing Signs of Overtraining and Under-Recovery
       💪The Role of Deload Weeks
       💪Gauging Readiness for Exercise Without Technology
       💪Mental Benefits of Showing Up
       💪Strategies to Avoid Overexhaustion
       💪Preparation and Planning
       💪Balancing Training and Recovery Activities
       💪Personal Trial and Error in Fitness

This episode shed light on the importance of auto-regulation and how it can significantly impact your fitness routine. By tuning into your body's needs and adapting accordingly, you can maintain a sustainable and effective workout regimen. Remember, the journey to optimal health and fitness is unique to each individual, and what works for one may not work for another. Keep experimenting, stay prepared, and never underestimate the power of rest and recovery. Join us next time for more insights into making the most of your health and fitness endeavors.

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

In this episode, we explore the concept of functional hypertrophy, which is all about building muscle and strength that serves us in our daily lives. We discuss how to achieve a physique that's not only aesthetically pleasing but also functional and healthy. Whether you're looking to avoid bulkiness, improve your longevity, or simply want to be stronger for everyday tasks, this episode has got you covered.

Key Highlights:

          💪Understanding Functional Hypertrophy
          💪Balancing Muscular Endurance and Relative Strength
          💪The Importance of Strength Training at Any Age
          💪Rep Ranges for Functional Strength
          💪Personal Stories and Practical Applications
          💪Programming Functional Strength in Workouts
          💪Overcoming Plateaus with Functional Training
          💪The Role of Functional Hypertrophy in Body Composition

In conclusion, functional hypertrophy is a game-changer for anyone looking to enhance their quality of life through fitness. It's not just about looking good; it's about being strong, capable, and healthy at any age. By incorporating the principles discussed in this episode into your training regimen, you can achieve a body that's not only fit but also functional for the long haul. So, get ready to train smart and build the strength that truly matters.

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

Welcome to our latest episode where we delve into the transformative journey of personal training, goal setting, and the process of preparing for a fitness photo shoot.  Gordon, opens up about his personal experiences, providing a candid look at the challenges and triumphs of striving for peak physical condition. Whether you're a fitness enthusiast or simply curious about what it takes to get photo shoot ready, this episode is packed with valuable insights.

Key Highlights:

         💪 Personal Training Sessions
         💪 Weekly Training Routine
         💪 Motivation for a Photo Shoot
         💪 Journey from Overweight to Fitness Model
         💪 Training and Nutrition Plan
         💪 Post-Photo Shoot Reflections
         💪 Advice for Photo Shoot Prep

This episode offers a rare glimpse into the dedication required to achieve a fitness goal as specific and demanding as preparing for a photo shoot. Gordon's story is not just about physical transformation but also about the mental resilience and strategic planning involved in such a journey. Whether you're inspired to set your own fitness goals or simply appreciate the discipline involved, we hope this conversation leaves you motivated and informed. Stay tuned for more inspiring stories and practical advice in our upcoming episodes.

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

Welcome to our latest episode where we delve into the art of staying injury-free through personalized and strategic training methods. Whether you're a seasoned athlete or just starting your fitness journey, understanding how to prevent injuries is crucial for continuous progress. Join us as we share expert insights on creating a tailored program, identifying weaknesses, and incorporating the right exercises to keep you moving forward.

Key Highlights:

💪The Importance of Personalized Programs: Learn why a training program should be tailored to your individual needs and how it can prevent injuries.

💪Identifying Weaknesses: Discover how to spot your weak points and why addressing them is critical for balanced strength and injury prevention.

💪Exercise Progressions: Find out how to start with simple exercises and gradually progress to more challenging movements to build strength safely.

💪Remedial Exercises: Get tips on integrating remedial exercises into your daily routine and workout sessions to target and strengthen weak areas.

💪Accessory Exercises: Understand the role of accessory exercises in your workouts and how they can help improve specific weaknesses.

💪Recovery and Nutrition: Hear about the importance of recovery periods, deloading, and proper nutrition in supporting your training and preventing injuries.

This episode is packed with actionable advice to help you train smarter and avoid the common pitfalls that lead to injury. Remember, it's not just about working hard but also working intelligently and listening to your body. 

For more detailed guidance, check out our ebook in the show notes, and keep tuning in for more strategies to stay at the top of your game all year round. Stay strong, stay safe, and keep pushing towards your fitness goals!

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

In this episode, we delve into the fascinating topic of mastering your sleep. Gordon, our host, shares his passion for this subject and introduces the book "Sleep" by Nick Littlehales, which has provided him with valuable insights. We explore key topics such as understanding sleep cycles, the importance of planning sleep, the impact of napping, the significance of your chronotype, and creating a sleep-friendly environment. By the end of this episode, you'll have a deeper understanding of how to optimize your sleep and reap its numerous benefits.

Key Topics:

💪Understanding sleep cycles and the importance of planning sleep.

💪Exploring the impact of napping and the optimal duration for power naps.

💪Discovering the significance of your chronotype and how it affects your sleep and performance.

💪Creating a sleep-friendly environment by aligning with nature, minimizing blue light exposure, and ensuring a comfortable sleep environment.

By implementing the insights shared in this episode, you'll be equipped with practical strategies to improve the quality of your sleep and enhance your overall well-being.

Tune in to this episode and unlock the secrets to mastering your sleep for a healthier and more productive life.

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

In this episode, we dive into post-holiday workout strategies for weight loss and fat loss. While nutrition plays a significant role in achieving these goals, optimizing your training routine can further enhance your results. We discuss various training protocols and provide examples to help you get started on your fitness journey.

Key Highlights:
💪Training Intensity and Rep Ranges
💪Four Training Programs
💪Nutrition Strategy
💪Deload Week and Listening to Your Body

Implementing these post-holiday workout strategies can help you kickstart your weight loss and fat loss journey. Remember to prioritize nutrition, choose the right training program for your goals, and listen to your body's signals. By finding the right balance between training and nutrition, you can achieve sustainable results and improve your overall fitness.

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

Welcome back to our first episode of the year! Today, we dove deep into strategies for regaining your fitness and optimizing your body after the holiday season. We understand it's easy to fall off the wagon during festive times, so we're here to guide you back on track without resorting to extreme measures.

Key Points Discussed:

💪Individualized Approach: We emphasized the importance of finding methods that work for you.
💪Maintaining Momentum: Consistency in training can help offset less-than-ideal nutrition during social gatherings.
💪Setting Realistic Goals: It's about small, sustainable steps rather than drastic changes.
💪Detox Methods: We touched on the topic of detoxing, with a focus on getting back into a normal routine as the best way to "detox." We also discussed the potential benefits of saunas, ice baths, and beach swims as enjoyable and sustainable activities.
💪Intermittent Fasting: We explored intermittent fasting, its benefits, and who it might be suitable for.
💪Low-Carb Bootcamp and Elimination Diets: We stressed the importance of not eliminating essential nutrients and maintaining a balanced diet.
💪Supporting the Liver: We talked about supporting the liver through training, nutrition, and potential supplements.
💪Consistency and Recovery: Consistency in training and prioritizing recovery are key. Setting goals for direction and ensuring they match your 'why' can help maintain focus and motivation.
💪Seeking Professional Guidance: For those who need extra support or have plateaued, getting a coach can provide new training goals and accountability.

We wrapped up the episode by reminding listeners to take our discussion on extreme methods with a grain of salt. The best approach is to start today rather than tomorrow and to choose habits that you can maintain in the long term. Stay tuned for more episodes, and don't forget to follow us on socials for updates and insights.

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

We trust you’ve been elevating your fitness and health goals, and we’re excited to provide you with valuable insights from the latest episode of the Athletic Studio Podcast!

In this episode, we’ll give our take on tracking versus not tracking. We’ll review the pros and cons of using apps like MyFitnessPal to track nutritional intake, discussing how it can impact awareness and education on nutrition. We’ll also share our experiences and client recommendations, highlighting the importance of understanding individual needs and avoiding a one-size-fits-all approach. We’ll touch on mental fatigue, potential feelings of restriction, and the possibility of achieving body composition results without tracking.

We’ll focus on:
💪 Tracking vs. Not Tracking: Benefits and drawbacks of tracking calories and macros
💪 Strengthening awareness of protein intake and its impact on overall diet and physique
💪 Importance of understanding one’s nutritional needs and intake for long-term health
💪 Encouraging tracking as a tool for nutritional education and empowering individuals to make informed decisions about their nutritional needs
💪 Personalised approach to tracking: Tailoring the tracking process to individual needs and goals

Throughout the episode, we will emphasize the significance of prioritizing health and provide a thought-provoking discussion that will challenge the way you approach your fitness and nutrition journey!

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive