It’s getting closer and closer to the reopening of gyms in Scotland and a lot of you will be thinking about going back and starting your training plan. How many times have you started out with the best intentions but after a few weeks fall off the bandwagon? Does life get in the way, feel too tired or does work get in the way? In this episode we talk about some of the reasons why you may fall off track and some of the fundamentals and basics you need to nail to help you stick to your plan. If you’re not sure where to start when going back feel free to drop us a message.

0:00 -1:32 Introduction

1:32 - 10:30 Realising why you fell off track the last time, planning and setting yourself up for success.

10:30 - 16:05 Are you doing to much too early?

16:05 -  21:27   6 Fundamental principles which you need to nail to stay on track!

21:28 - 30:28  Why its so important to have a structured training plan.

30:28 - 33:23 Knowing when to push and when do pull back. The importance of a rest and recovery.

33:23 -  38:00  The importance of understanding the process and realising it will take time.

38:00 - 42:44 Take home messages

In today's episode we talk about the difference between online coaching and personal training, what to look out for on social media or the web when deciding to invest in a coach. We talk about some of the pitfalls of short term programmes and the value of free content. If you've been thinking of recently investing in a coach or paying for a service to support your health and wellbeing this is the episode for you!

0:00-0:45 - Introduction

0:45 - 6:10 What is online coaching? Difference between in person trainer and online coach.

6:10 - 18:35 Red flags when it comes to online coaching. What to look out for when you are picking a coach.

18:35- 32:00 What we have to offer, higher price point for coaching = higher value package = better long lasting results

32:00 - 44:00 Why a free programme could be better than a £20 programme!

44:00-48:09 Concluding points

Rant warning! In this episode we discuss our concerns on a new diet trend; The skinny jab! We chat about why fad dieting methods can do more harm than good, create unhealthy relationships with food and can lead to both physical and mental health issues. Finally, we move onto how a long term solution such as investing in a professional, taking the time to learn and educate yourself will likely lead to a healthy life and help you to keep the weight off for good! As always guys, if you have any concerns on this topic please feel free to drop us a message.

0:00- 0:59 - Introduction

0:59-08:13 - Our opinion on the new weight loss injection trend, our concerns, do they work?

08:14 - 14:25 - Why a quick fix solution can do more damage than good.

14:26 - 20:00 The popularity of fad diets; why a short timeframe transformation may not be healthy.

20:01- 33:35 - Why a long term solution will work? Hiring a coach and making an investment in your health!

33:35 - 40:00 Why your body weight may not be the best measure of progress for you!

40:00 - 50:46 Why coaching/professional help is a better long term solution and concluding points

In today's episode we answer a few of your questions over the past week.

0:00-0:53 Introduction

0:54-18:00 Is it okay to have fruit as a part of my diet if it is high in calories 

18:01-25:45 Should I be consuming protein powders/shakes to hit my daily protein target? 

Again guys, if you have any questions please head over to our Facebook page to send us a message.

Hope you all have a good week!

In today's episode we talk about a very relevant topic in today's society: body image issues and body dysmorphia. In particular we highlight the issues we see in males, which is often overlooked or not talked about. We debunk unrealistic expectations, body shape trends, ways to help with body image issues and past experiences. As always, if you can relate to anything said in this video please comment below or send us a message.

0:00 - 1:11 Introduction

1:12 - 6:58 Body image issues in females

6:59 - 13:44 Chris's perspective on body image issues.

13:45 - 15:37 It's okay to have the occassional off-plan moment!

15:38 - 18:35 Unrealistic expectations

18:40 - 20:00 We shouldn't judge someone based on the way they look.

20:01 - 37:00 Pressure for males to be in shape and effect on mental health.

37:01 - 50:08 The right reason to get in shape! How to help with body image issues.

In this week’s episode we continue our discussion on women’s health with PCOS and Menopause. We follow on from last week and talk about PCOS, a common condition which effects around 1 in 10 women. We follow with a talk on menopause; similar to last week we talk about the importance of understanding what’s going on, useful training and nutritional considerations, methods for helping you through and how highly individualised menopause is. Further, we talk about why social media trends can be detrimental to your health and wellbeing and why it’s important to seek coaching or help which is tailored to your needs. As always, if you have any comments or feedback please feel free to comment or drop us a private message, we are more than happy to help.

0-0.50 Introduction

0.51-10.35 PCOS, the causes, symptoms and what to do if you have it.

10:35-13:55 Collaboration with medical professionals

13:56-26:55 Menopause; What is it? What to expect and potential symptoms.

26:56-30:52 Individuality; the pitfalls of social media trends.

30:53-39:03 Methods to help you through menopause; systems, sustainable training and nutrition help and support networks.

39:04-45:14 Concluding points.

In this week’s episode we talk about the menstrual cycle. The importance of having an understanding the menstrual cycle when it comes to training and nutrition . We explain the different stages of the cycle, the importance of understanding your own menstrual cycle and useful training and nutritional considerations to help you achieve amazing results. As always, if you have any comments or feedback please feel free to comment or drop us a private message, we are more than happy to help.

0:00-0:56 Introduction

0:57-08:15 A breakdown of the Menstrual Cycle

08:20-17:00 Downstream effect of hormones from the hypothalamus to the ovaries, Menstrual suppression and some training and nutritional considerations

17:01-35:00 More on training and nutrition (handy tips), the importance of understanding your own cycle and real life examples.

35:01-39:00 The importance of having a coach you can trust and be open to! More training considerations.

39:01-48:05 Working alongside your coach to improve your results. Tracking and planning around your cycle.

In today's episode we discuss what it will be like to go back to the gym after lockdown; are you going to continue to train at home or go to the gym? and how to prepare yourself for going back. Again, any question or feedback please feel free to comment or message us.

0-1:06 - Introduction

In this week’s podcast we talk about how you can take back control of your life! How to effectively manage food and alcohol, wether that be planning for a social event or if you find yourself slipping into the habit of having a couple of cheeky wines every night.

I’m sure this is an episode we can all relate to so if you have any questions, feedback or comments please feel free to private message or comment below.

0:00 - 1.28 Introduction

1.29 - 09:11 Planning around nights out and social events

09:12 - 30:00 Social aspect of drinking, setting a life purpose and being in control.

30:01-50:00 Self awareness when you go off track, why do I put on weight after a night out, effects of carbohydrates.

50:01-60:00 Concluding points: taking control of your life.

In this podcast we talk about all things training related. We guide you through how to set up your training goals, how to plan and progress through a training programme and the common mistakes we see people make. If you are starting out or lack direction with your training this is the podcast for you!

As always, if you have any questions, feedback or comments please let us know.

0:00 - 0:41 Introduction