Sick of not putting on quality muscle and having the same physique one year later?

This week's topics:

1. Old school vs. new school lifters 9:56

2. More range of motion vs. more load? 19:25

3. Things that don't indicate progress 23:26

4. Trade-off of lifting your absolute max 31:07

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Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠

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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

What are the risks, considerations and benefits to a rapid fat loss phase?

This week's topics:

1. Is extreme, fast fat loss inherently bad? 6:43

2. Your motivation & emotional triggers 12:04

3. What are the caveats / pitfalls? 19:15

4. Who it suits & the best timeline 24:19

5. How do you successfully get out? 32:14

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Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠

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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

Jess and Mimi describe the immense journeys they've gone through, from first stepping foot in a gym to now - and what they've learned.

This week's topics:

1. What you learn about yourself in a deficit 9:01

2. We've done deficits in all the wrong ways 16:42

3. Misconceptions we had about training 30:36

4. The better ways to approach a deficit 41:05

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Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠

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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

Performance coach Kirsty breaks down the exact questions and reasons as to what's holding you back mentally - and how to break through.

Kirsty: https://instagram.com/thethriveandgrowproject

This week's topics:

1. Set up your social circles & environment 11:45

2. What does confidence mean for you? 23:34

3. Your self-awareness, identity & fears 30:12

4. Pressure & timelines can be good 44:26

5. Is it burnout, or can you push more? 52:02

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Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠

Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

Is there a way to mitigate the fluffiness of a build phase and err on the leaner side all year, while still making progress?

This week's topics:

1. Dealing with the cost of a build phase 20:07

2. Is it better to maintain some leanness? 33:01

3. A lifestyle & type of diet that suits you 45:20

4. The gap between 90% & 100% adherence 48:52

5. The significance of mapping things out 53:59

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Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠

Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

Frustrated with your progress in the gym? Here's the solution - hint, it's not a different program.

This week's topics:

1. Program-hopping is robbing your gains 35:21

2. How long should a program be? 49:50

3. The mentality to stick with a routine 53:10

4. Progress without logging your weights? 56:00

5. You get to choose your "hard" 1:01:45

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Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠

Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

Coach Mimi joined us to discuss how to get the most out of your training and nutrition, in AND out of the gym.

This week's topics:

1. Why we recommend everyone set a goal 6:23

2. Growth + ownership = unstoppable 17:51

3. Bulletproof your nutrition plan 26:05

4. Biggest mistakes we see with training 44:03

5. What you miss out on without recovery 53:21

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Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠

Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

Vanessa was tired of the bloating, irritation and digestive issues - here's how she created gut-friendly protein bars, with Fodbods.

This week's topics:

1. Balancing ingredients, macros & flavours 7:45

2. The game of chasing protein vs. "health" 24:20

3. How to fuel your training & your day 29:54

4. Pregnancy food & training habits 33:55

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Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠

Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

How do you handle the caloric increase, disappearing definition, and habit changes?

This week's topics:

1. Handling post-diet appetite 15:59

2. Cardio & activity in a surplus phase 42:31

3. Managing the mind games in a bulk 45:43

4. Understanding there's another level 57:04

5. The value of someone in your corner 1:04:08

Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠ Learn more

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Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!

Make sure all that effort isn't wasted, and you're heading in the right direction.

This week's topics:

1. Feeling uncomfortable in the gym? 15:02

2. The result of not tracking data 28:29

3. Track both objective & subjective 35:54

4. You can track nutrition & enjoy life 51:56

5. Sleep & subjective markers 57:29

Strong & Lean in 16:⁠⁠⁠⁠⁠⁠ Claim your spot⁠⁠⁠⁠⁠⁠

BARBELLS15 for a discount:⁠ ⁠⁠Fodbods⁠⁠⁠

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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!