From The Source Podcast

From The Source Podcast. Season 2 | Episode 27 out now.

Welcome back to From The Source Podcast, episode 27! In this episode, we dive into nutrition basics for fitness beginners. We cover essential topics such as calorie consumption, macronutrients, the importance of protein, and maintaining a balanced diet. Learn simple and effective tips to fuel your workouts and understand how to manage your diet without getting overwhelmed by calorie counting. Whether you're trying to lose weight, gain muscle, or maintain a healthy lifestyle, this episode is packed with practical advice to help you on your fitness journey. Don't miss out on the sample meal plan in the description!

Day Meal Plan:

Breakfast: oats with Greek yoghurt, berries, and honey.

Lunch: chicken or tofu wrap with salad and whole-grain tortilla.

Snack: protein shake or handful of nuts.

Dinner: salmon, rice, and mixed vegetables.

Post-workout: smoothie with banana + protein powder.

Chapters:

00:00 Introduction and Apologies

00:57 Starting Your Fitness Journey

01:28 Understanding Basic Nutrition

02:05 Calories and Macros Explained

04:07 Importance of Protein

05:29 Simple Meal Ideas

09:32 Debunking Diet Myths

12:18 Hydration and Electrolytes

15:06 Final Thoughts and Encouragement

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Linktree: https://linktr.ee/fromthesourcepodcast

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Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

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From The Source Podcast. Season 2 | Episode 26 out now.

In this episode of From The Source Podcast, we discusses the importance of building fitness habits and how discipline and consistency can lead to success, even in the absence of motivation. He explores the concept of habit-stacking, how to start small, track progress, and the role of accountability. The episode provides practical strategies and insights for anyone looking to break the cycle of starting and stopping their fitness routine and build lasting habits.

00:00 Introduction and Episode Theme

00:26 The Irony of Building Fitness Habits

00:41 The Role of Motivation in Fitness

02:07 Creating Consistent Habits

04:52 Habit Stacking Techniques

10:18 Tracking Progress and Accountability

12:17 Final Thoughts and Encouragement

Subscribe and follow the channel. Social links below.

Linktree: https://linktr.ee/fromthesourcepodcast

Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

Hosted on Acast. See acast.com/privacy for more information.

From The Source Podcast. Season 2 | Episode 25 out now.

We tackle five prevalent fitness myths seen on TikTok and other social media platforms. Sam breaks down misconceptions such as the need to train every day for results, the belief that lifting weights makes you bulky, the idea that you can target fat loss in specific areas, the thought that cardio is the only way to lose weight, and the notion that you must eat clean 100% of the time. This episode not only debunks these myths but also offers practical advice for more effective and enjoyable fitness routines.

00:00 Introduction and Overview

01:03 Myth 1: Training Every Day for Results

03:52 Myth 2: Lifting Weights Will Make You Bulky

06:15 Myth 3: Targeted Fat Loss

09:21 Myth 4: Cardio is the Only Way to Lose Weight

12:07 Myth 5: Eating Clean 100% of the Time

14:22 Conclusion and Final Thoughts

Subscribe and follow the channel. Social links below.

Linktree: https://linktr.ee/fromthesourcepodcast

Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

Hosted on Acast. See acast.com/privacy for more information.

From The Source Podcast. Season 2 | Episode 24 out now.

In this episode of 'From The Source Podcast', we talk about the anxiety and excitement of your first day at the gym. Whether it's a commercial gym, CrossFit facility, or a specialised training centre, the experience can be daunting. We share personal anecdotes from his first gym visit at 15-16 years old, provides practical tips on what to bring, how to navigate different gym zones, and emphasises the importance of confidence. Learn about basic gym etiquette and the benefits of starting with a simple workout plan. This episode aims to help beginners build confidence and make the most out of their initial gym experience.

00:00 Introduction to the Podcast

00:43 Overcoming First Day Gym Anxiety

02:23 Navigating the Gym Environment

08:07 Gym Etiquette and Considerations

11:09 Beginner Workout Plan

13:09 Building a Fitness Routine

16:32 Engaging with the Gym Community

17:35 Conclusion and Viewer Interaction

Subscribe and follow the channel. Social links below.

Linktree: https://linktr.ee/fromthesourcepodcast

Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

Hosted on Acast. See acast.com/privacy for more information.

From The Source Podcast. Season 2 | Episode 27 out now.

In this episode, the host discusses the importance of rest days in training routines, particularly for runners, but also applicable to individuals engaging in High Rocks, CrossFit, and general fitness. The episode is inspired by the host's personal experience of an unplanned rest period due to life events and highlights how rest can benefit performance and prevent injuries. The host differentiates between active rest (such as light activities and mobility exercises) and passive rest (complete downtime), and shares personal strategies for incorporating rest into training plans effectively.

00:00 Welcome Back and Personal Update

00:19 The Importance of Rest for Runners

01:47 Types of Rest Days

04:36 Active vs Passive Recovery

05:42 Personal Experience and Tips

08:42 Weekly Rest Day Structure

10:31 Conclusion and Future Episodes

Subscribe and follow the channel. Social links below.

Linktree: https://linktr.ee/fromthesourcepodcast

Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

Hosted on Acast. See acast.com/privacy for more information.

From The Source Podcast. Season 2 | Episode 22 out now.

In this shorter episode of From The Source Podcast, we dive into the new features of the Strava app, particularly the training zones and power skills available for runners and cyclists. Learn how these features can optimize your training by providing actionable insights into your heart rate, pace, and power output. Whether you're a beginner or an experienced athlete, this episode will help you understand how to use data-driven training to enhance your performance. Tune in for practical tips on leveraging Strava's advanced analytics without getting overwhelmed.

00:00 Introduction and Episode Overview

00:32 Exploring Strava's New Features

01:31 Understanding Training Zones

02:17 Power Skills for Cyclists

03:25 Benefits and Risks of Training Zones

04:26 Practical Tips for Using Training Zones

06:22 Data Accuracy and Common Issues

11:10 FAQs and Community Insights

13:10 Future Content and Closing Remarks

Subscribe and follow the channel. Social links below.

Linktree: https://linktr.ee/fromthesourcepodcast

Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

Hosted on Acast. See acast.com/privacy for more information.

From The Source Podcast. Season 2 | Episode 21 out now.

Want a faster 5K–10K without extra miles? Start with sleep and recovery. This beginner-friendly episode explains why sleep drives performance, how to plan rest days, and how to use HRV/readiness (from watches/rings/apps) so you train smart—not burnt out. Expect simple routines, a weekly template, and a red–yellow–green system to guide effort each day.

✅ Simple sleep routines that boost recovery

✅ What HRV/readiness really means (in plain English)

✅ Rest-day planning & active recovery ideas

✅ Stress tools to avoid burnout

✅ A weekly training template you can copy

Example 5K–10K week (beginner):

• Mon – Rest/Recovery: 20–30 min walk + mobility (hips/ankles/T-spine).
• Tue – Quality: Intervals or short tempo (e.g., 6×2 min steady-hard, 2 min easy).
• Wed – Easy: 25–40 min conversational run (+ optional 6×10s relaxed strides).
• Thu – Strength (30–40 min): Squat/hinge/push/pull + single-leg/glute med + calf raises.
• Fri – Easy or Off: Walk, foam roll, gentle stretch; protect sleep.
• Sat – Long Easy Run: 40–70 min at talk pace (build gradually).
• Sun – Optional Cross-Train: 30–45 min easy bike/swim/yoga or full rest.

00:00 Introduction and Episode Overview

00:17 Importance of Sleep for Recovery

01:10 Sleep Patterns and Habits

02:22 Creating a Sleep Routine

04:30 Napping and Its Benefits

09:17 Heart Rate Variability (HRV) Explained

12:56 Using HRV in Training

17:32 Conclusion and Future Episodes

Subscribe and follow the channel. Social links below.

Linktree: https://linktr.ee/fromthesourcepodcast

Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

Hosted on Acast. See acast.com/privacy for more information.

From The Source Podcast. Season 2 | Episode 20 out now.

Thinking about your first HYROX? In this beginner-friendly episode we break down Singles, Doubles, and Relay—who each format suits, how to pace them, and simple partner/team strategies that save minutes on race day. You’ll get a clear format cheat sheet, station-by-station tips, plus training templates and a race-day checklist to remove the guesswork.

✅ Format cheat sheet: pros/cons & who it suits

✅ Pacing & station tactics for each division

✅ Doubles partner strategy & clean handoffs

✅ Relay team order, transitions & warm-ups

✅ Weekly training templates + race-day checklist

Training Plan Example:

• Singles (Open) — 4–5 days/week:
• 2 runs (1 easy aerobic | 1 intervals or tempo)
• 2 functional strength sessions (sled/hinge/squat/push/pull + core)
• 1 HYROX simulation (e.g., 4× [1km run + 1 station]) at controlled effort
• Doubles — 4 days/week:
• 2 mixed engine days (run intervals paired with stations; practice tag-ins)
• 1 partner strength circuit (timed splits on sleds/lunges/wall balls)
• 1 easy run + mobility
• Relay — 3–4 days/week:
• 2 “leg-specific” sessions (your stations + 1km run at race effort)
• 1 whole-body strength + grip
• Optional team simulation: practice transitions and order

Chapters:

00:00 Introduction and Episode Overview

00:40 High Rocks Breakdown: Singles, Doubles, and Relays

02:50 The Mental Challenge of Singles

05:22 Strategies for Doubles

06:51 Relay Insights and Tips

09:26 Pacing and Partner Coordination

15:23 Practical Tips for Doubles and Relays

24:14 Conclusion and Future Plans

Subscribe and follow the channel. Social links below.

Linktree: https://linktr.ee/fromthesourcepodcast

Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

Hosted on Acast. See acast.com/privacy for more information.

From The Source Podcast. Season 2 | Episode 19 out now.

In Episode 19 of From The Source Podcast, we delve into the common struggles runners face in maintaining motivation. Discover effective strategies to keep yourself motivated, from finding your personal 'why,' practicing positive self-talk, making workouts fun, and building consistency. Host shares personal experiences and actionable tips to help you push through mental blocks and stay on track with your training goals, especially during challenging times. Join us for insights that will make your running journey more enjoyable and fulfilling.

00:00 Introduction and Episode Overview

01:55 Finding Your Why

04:56 Positive Self-Talk and Mental Strategies

08:17 Making Workouts Fun and Engaging

13:42 Consistency and Long-Term Motivation

17:24 Weekly Challenge and Final Thoughts

Subscribe and follow the channel. Social links below.

Linktree: https://linktr.ee/fromthesourcepodcast

Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

Hosted on Acast. See acast.com/privacy for more information.

From The Source Podcast. Season 2 | Episode 18 out now.

New to running? This episode is your friendly, no-pressure guide to going from the couch to your first 5K. We’ll cover a simple run-walk plan, mindset tips, pacing and breathing, basic gear, and how to stay motivated with real-life habit tricks. If you’ve ever said “I’m too slow” or “I don’t know where to start,” this is for you.

✅ Beginner run–walk plan (3 days/week)

✅ Pacing, breathing & form (talk-test simple)

✅ Injury-avoidance basics (warm-up, rest, shoes)

✅ Motivation & habit hacks (that actually stick)

✅ Community tips so you don’t feel alone

00:00 Introduction and Episode Overview

01:34 Mindset for New Runners

08:11 Eight-Week Training Plan

11:47 Pacing and Breathing Techniques

14:40 Essential Running Gear

19:36 Staying Motivated

24:18 Conclusion and Final Thoughts

Subscribe and follow the channel. Social links below.

Linktree: https://linktr.ee/fromthesourcepodcast

Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

Hosted on Acast. See acast.com/privacy for more information.