In today's episode, Brad & Brock give you 10 habits to get to 10% body fat.

Habit 1 - Daily weigh-ins

Habit 2 - Lift weights

Habit 3 - Plan ahead (nutrition, training, recovery)

Habit 4 - Controlled rewards (not cheating)

Habit 5 - Sleep routine 

Habit 6 - Prioritise whole foods

Habit 7 - Stay hydrated

Habit 8 - Hit a step count

Habit 9 - Stay busy/Avoid boredom

Habit 10 - Burn calories for fun

If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share it in your Instagram stories.

Don't forget to tag us. 

Podcast - ⁠⁠⁠⁠⁠⁠⁠⁠@brain.body.movement⁠⁠⁠⁠⁠⁠⁠⁠

Brock - ⁠⁠⁠⁠⁠⁠⁠⁠@brock_dalgleish⁠⁠⁠⁠⁠⁠⁠⁠

Brad - ⁠⁠⁠⁠⁠⁠⁠⁠@braddapper

In this episode, Brad and Brock give you another 10 Health Hacks you can use daily.

Hack #1 - Have healthy food visible 

Hack #2 - Have a second Instagram account 

Hack #3 - Chew gum

Hack #4 - Park at the back

Hack #5 - Average your weight 

Hack #6 - Create a “mood-boosting” playlist

Hack #7 - Use a sun alarm

Hack #8 - Stay busy when dieting

Hack #9 - Go for a 10 minute walk after a meal

Hack #10 - Gamify things

If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share to your Instagram stories.

Don't forget to tag us. 

Podcast - ⁠⁠⁠@brain.body.movement⁠⁠⁠

Brock - ⁠⁠⁠@brock_dalgleish⁠⁠⁠

Brad - ⁠⁠⁠@braddapper

In this Q&A episode, Brad & Brock spoke about eliminating clutter, removing negativity, changing your identity and gave you a few random facts.

After the intro, they answered 4 listener questions.

Question #1 - How do you know it’s time to change your training program? 

Question #2 - When do you add reps compared to adding weight?

Question #3 - What is the leanest bf% You recommend to walk around at for men and women?

Question #4 - Should I focus more on hypertrophy or strength to increase my bone density?

If you want your questions answered on future episodes, message your question to them on Instagram.

You can find us at

Podcast - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@brain.body.movement⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Brock - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@brock_dalgleish⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Brad - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@braddapper

In today's episode, Brock and Brad give you 6 tools to make dieting easier.

Tool #1 - Preparation

Tool #2 -Caffeine 

Tool #3 - Intermittent Fasting

Tool #4 - Diet drinks & teas

Tool #5 - Food swaps

Tool #6 - Step count/cardio

If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share it in your Instagram stories.

Don't forget to tag us. 

Podcast - ⁠⁠⁠⁠⁠⁠⁠@brain.body.movement⁠⁠⁠⁠⁠⁠⁠

Brock - ⁠⁠⁠⁠⁠⁠⁠@brock_dalgleish⁠⁠⁠⁠⁠⁠⁠

Brad - ⁠⁠⁠⁠⁠⁠⁠@braddapper

In this Q&A episode, Brad & Brock spoke about learning the value of making/saving money, talking in nuance, apps that track your followers and gave you a few random facts.

After the intro, they answered 4 listener questions.

Question #1 - I’m really consistent with my workouts but struggle with consistency with my nutrition. Any advice to overcome this?

Question #2 - Is it easier for shorter people to put on muscle or do tall people use that as an excuse? 

Question #3 - What exercises can I do (or not do) to make my waist appear smaller?

Question #4 - If you could live off of only one protein source for the rest of your life, what would that be and why?

If you want your questions answered on future episodes, message your question to them on Instagram.

You can find us at

Podcast - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@brain.body.movement⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Brock - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@brock_dalgleish⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Brad - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@braddapper

In this episode, Brad and Brock give you another 10 Health Hacks you can use in your daily life.

Hack #1 - Frozen over fresh veg

Hack #2 - Make your bed

Hack #3 - Tare your scale & weigh in grams 

Hack #4 - Change your environment

Hack #5 - Pack your gym bag in the car

Hack #6 - Set your intent the night before

Hack #7 - Have a water bottle with you 

Hack #8 - Eat with a little spoon

Hack #9 - Buy a protein bar over a chocolate bar

Hack #10 - Go shopping with a food list

If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share to your Instagram stories.

Don't forget to tag us. 

Podcast - ⁠⁠@brain.body.movement⁠⁠

Brock - ⁠⁠@brock_dalgleish⁠⁠

Brad - ⁠⁠@braddapper

In this Q&A episode, Brock & Brad spoke about friends over money, the benefits of journaling and reflection, America’s most eaten vegetable and gave you a few random facts.

After the intro, they answered 4 listener questions.

Question #1 - How do you decide whether to cut or bulk? I want to lose fat and build muscle, but don’t know which to focus on first…

Question #2 - What are the benefits of heel-elevated squats?

Question #3 - Is it possible to gain muscle at home with a high-protein diet but with only dumbbells and bands?

Question #4 - How do I avoid becoming skinny-fat?

If you want your questions answered on future episodes, message your question to them on Instagram.

You can find us at

Podcast - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@brain.body.movement⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Brock - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@brock_dalgleish⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Brad - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@braddapper

In this episode, Brock and Brad give 10 health & fitness tips for travelling.

Tip #1 - Plan ahead

Tip #2 - Experience local

Tip #3 - Walk/Bike Everywhere

Tip #4 - Maintain training habit

Tip #5 - Skip a meals

Tip #6 - Travel with healthy snacks

Tip #7 - Stay hydrated

Tip #8 - Minimise alcohol

Tip #9 - Remember you are on holiday

Tip #10 - Do the work before you go

If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share it in your Instagram stories.

Don't forget to tag us. 

Podcast - ⁠⁠⁠⁠⁠⁠@brain.body.movement⁠⁠⁠⁠⁠⁠

Brock - ⁠⁠⁠⁠⁠⁠@brock_dalgleish⁠⁠⁠⁠⁠⁠

Brad - ⁠⁠⁠⁠⁠⁠@braddapper

In this Q&A episode, Brock & Brad spoke about Eliminating clutter, removing negativity, changing your identity & gave you a few random facts.

After the intro, they answered 4 listener questions.

Question #1 - How do you know it’s time to change your training program? 

Question #2 - When do you add reps compared to adding weight?

Question #3 - What is the leanest bf% you recommend to walk around at for men and women?

Question #4 - Should I focus more on hypertrophy or strength to increase my bone density?

If you want your questions answered on future episodes, message your question to them on Instagram.

You can find us at

Podcast - ⁠⁠⁠⁠⁠⁠⁠⁠⁠@brain.body.movement⁠⁠⁠⁠⁠⁠⁠⁠⁠

Brock - ⁠⁠⁠⁠⁠⁠⁠⁠⁠@brock_dalgleish⁠⁠⁠⁠⁠⁠⁠⁠⁠

Brad - ⁠⁠⁠⁠⁠⁠⁠⁠⁠@braddapper

In this Q&A episode, Brad & Brock spoke about technology & the x-ray of an atom, aggressive dieting strategies, Brad's proposal & gave you a few random facts.

After the intro, they answered 4 listener questions.

Question #1 - Are DOMS a good or bad thing? 

Question #2 - How do you bulk without gaining a lot of fat? I’m a woman that has never done it before and I don’t want to gain fat.

Question #3 - How many times a year do you recommend going on a diet break? How long should it be?

Question #4 - What are the top supplements you would suggest for a beginner getting into weight training? 

If you want your questions answered on future episodes, message your question to them on Instagram.

You can find us at

Podcast - ⁠⁠⁠⁠⁠⁠⁠⁠@brain.body.movement⁠⁠⁠⁠⁠⁠⁠⁠

Brock - ⁠⁠⁠⁠⁠⁠⁠⁠@brock_dalgleish⁠⁠⁠⁠⁠⁠⁠⁠

Brad - ⁠⁠⁠⁠⁠⁠⁠⁠@braddapper