In this episode, I speak to Nathan Evans who is the co-founder of CrossFit Galleon in the UK and the online coaching platform Equation Training.

Nathan is a good friend of mine and we followed a very similar route into the fitness industry in terms of our education and experiences. Not only does he have the knowledge and expertise to coach and program quality workouts he has also competed at a high level himself in the sport of CrossFit and rugby.

In this episode, we spoke about progressive overload and how it really is the key to making progress whatever your fitness goals are.

It was great to listen to some of the important factors he considers when designing both individual and group programming to ensure that his members are constantly progressing.

If you are stuck in a training plateau or looking for the fastest way to make progress in your body composition or fitness goals then this the podcast for you.

Enjoy and don't forget to check out Nathan and his business
@equationtraining

My wife Grace and I have been vegetarian for just over a year now. Considering meat was such a big part of our lives for over 29 years we honestly don't miss it. 

I get asked a lot of questions when I tell someone I am vegetarian because of my job as a health and fitness coach, and when discussing this the other day, we realised Grace too, was getting similar reactions, so we wanted to put our thoughts and answers to these questions into a podcast so we could give some more context around our decisions and day to day life. 

This is not a propaganda podcast to try and convince you to go vegetarian or tell you how great we feel for giving up meat, it is more to share practical examples and our experience over the last year that might help you if you are considering making the switch.

As a coach dealing with predominantly females I am must admit I do not know enough about pre and postnatal fitness and the menstrual cycle which is why I wanted to speak with Rhian to help with some basic education around the area and thought I would share our conversation with you.

Rhian is a health and fitness coach and tutor based in Dubai who specialises in pre and postnatal fitness. In this episode, we explored important topics around physical precautions that should be taken both during your pregnancy and when getting back to your regular training after pregnancy and also about the mental side of getting back to training and the anxiety and stress many females might place on themselves.

I heard Rhian present on the find fit people fitness summit last month and she did a really good job of breaking things down and highlighting the important factors to consider from both a coaches perspective and also those who are going through pregnancy.

I really enjoyed this episode and I hope you do too. Rhian has tonnes of content to share so make sure you go and check out her page @rhian_adams_athlete

In this episode, I spoke to Hollie Murphy who is behind Heroes of Hope a non-profit organisation for people of determination in the UAE.

Hollie is a truly inspiring and listening to the story behind heroes of hope was seriously refreshing particularly in a time when many people are facing a very superficial barrier to exercise with regards to social isolation and lockdown.

Hollie's passion really comes through when you hear her speak about the program and she is on a mission to eliminate the barriers to exercise for people of determination and make sport as accessible for them as it is for everyone else.

Rugby, CrossFit and athletics are just a few of the sports on the list that heroes of hope make accessible to their athletes, and the plan is to introduce even more sports and designated facilities in the future.

Have a listen and do make sure you check out and support
@heroes_of_hope

If you would like to find out more about the lifestyle reset and other programs we offer at Movement Wins then check out our website below
www.movement-wins.com
@movementwins

Episode #40 required a special guest and I somehow managed to get Plymouth Argyle legend David Norris to come on the podcast and talk about his transition from professional football to a personal trainer. I dropped him a message on Instagram after following him for the past year In hope of him having a bit of extra time to spare with the current lockdown happening.

As a big football fan myself this was fascinating to listen to how he managed his fitness, nutrition and other lifestyle factors whilst playing professionally but also find out what things he needed to dial in and change when he reached closer to the end of his career.

He also shared some really helpful tips and tricks he is using to help his clients who include, professional footballers, boxers as well as the general population on how to stay on track particularly during these current times.

Enjoy the show and go and check him out
@davidnorrispt

Also, don't forget to check out my online fitness community offering all the support, guidance and accountability of a personal trainer for a fraction of the cost.
@movementwins
www.movement-wins.com

Regardless of the current situation, having more time at home has definitely been nice at times.

More time to focus on building good daily habits like cooking, cleaning, stretching and exercising has been a game-changer but having the extra time to open the fridge 127 times a day is not helping with my personal nutrition demands. Not even kidding about the 127 times either!

I am sure I am not the only one who is finding this and I wanted to get Georgina back on the show to dig into why we might be doing it. If we can understand why we crave junk food and eat when we are bored as opposed to when we are hungry, perhaps we can use some tools to unlock our inner motivation and stop snacking and overindulging.

Georgina is the perfect person to lead us down this path and in this episode she gives us some real honest and actionable advice that has worked for not only her clients but also herself and family as well.

Enjoy the show and check out Georgina
@theinsideworks

I honestly learnt so much myself in this podcast with Keith and I am almost certain you will too. What was great about this chat was not just the level of detail he went into in regards to pain and the pathology both physical and mental but also the practical examples and tips he was able to share.

Having pain and being injured is actually very different and Keith explained the key factors to consider when dealing with pain for both the short and long term.

As I have mentioned in the previous shows I have suffered from a pretty serious long term hip injury so I definitely took some great points from this topic and I strongly encourage you to listen to this, particularly if you have any long term niggling injuries like a sore back, impinged shoulder or dodgy knee.

The initial thought is to go and get treatment and manipulation on the injured area but Keith gives an overall view of what other things you can do to get pain free again which was backed up with scientific research and references.

Be sure to go and check him and his programs out on Instagram

keitho_strength_rehab_ptc

Follow

Having been someone that has never really struggled with sleep, at least in my adult years, the thought of not being able to sleep isn't something I have ever thought much about. 

However from knowing people (my wife being one of them) who do struggle to sleep I can see how it becomes a real burden and strain on daily life and activities. Sleep isn't a problem until it becomes a problem and often by that time it is not that easy to change certain habits or behaviours.

Claudine who is a paediatric sleep consultant came on the show to share easy and actionable ways to help with sleep and sleep quality as well as tell us more on the importance of sleep and the side effects of lack of it.

I think it is well known how important sleep is for almost all functions of our lives whether it's for recovery, improve mood, help curb cravings or simply to feel more energised, but it was great to hear practical examples form Claudine on things to consider and more important, things to avoid when building good sleep habits.

I encourage you to listen to this episode even if you are like me and don't struggle with sleep as you may have detrimental habits you are doing now that can be adjusted before it's too late.

Check out Claudine and her page
@sweetdreamsbabysleep

If you are not following Perfiit training on Instagram already then now is as good of a time as ever. This is Kori's second time on the show and as I mentioned in the first episode his training structure, exercise selection and functional movement patterns he uses for himself and his clients are awesome. Every time I see his story I come away with another new exercise to try, that is built on a good mechanic and fundamental principles not just 'another' exercise.

I wanted to get Kori's scope on the current climate around bodyweight and home training during the lockdown and whether we can really get good quality sessions at home with limited or no equipment. Is this a time to maintain or are we still able to progress?

Have a listen and make sure you check out Kori's page here
@Perfiit_training

Now, this episode is up there with one of my favourites so far! The reason I liked it so much is because of how much I learnt and how much knowledge I gained from it personally. Ross is not just working with his own personal clients, he is also spending a huge amount of time coaching other coaches and is very popular in the fitness education world which goes to show the level he is at.

If you are sick of hearing and already fully about energy balance (calories in vs calories out) for fat loss and want to find out what the next level is to increase your fat loss gains then this is a must-listen.

Ross is an expert in the health and fitness industry and someone that I have a lot of respect for because of the level of detail he is willing to go to but also because he walks the walk! This will not be the last time I have Ross on the show as I know he can go into even more detail and give us more of his secrets.

Enjoy the show and go and check him out.

@coachrossgilmour