Layers with Cam Holmes

Henry Lin is a dietitian, bodybuilding coach and an ICN Classic Physique Pro

In this episode we deep dive into prepping for a natural bodybuilding show, from the the ‘pre-prep’’ phase, setting up the plan, overcoming challenges and then specific peak week and show day stuff that’s really useful to know

Thanks for checking out this episode, any support you can show for the podcast goes a long way and helps me continue getting these awesome gets on.

I hope you enjoy the episode, and remember, you make you.

Timestamps

00:00:00 Intro

00:02:42 Where your body and nutrition needs to be to have a successful prep

00:15:15 High level components of a bodybuilding prep

00:21:56 Initiating a prep phase and ‘pre prep’

00:35:04 When you get to the tough part of prep

00:37:11 Setting up calories and macros for a plan

00:45:19 Measuring progress

01:02: 27 Get through the tough part of prep continued

01:12:53 Different approaches to challenge with different clients

01:17:12 Overcoming plateaus

01:25:00 The final weeks of prep

01:41:33 Peak week protocols + Carb loading

01:49:58 Show day

01:56:31 Fat loading

Matt Hastings is an Ironman, turned Ultra runner from NZ. A large focus of this conversation is around what it takes to be an elite level endurance athlete, from pushing through pain, making sacrifices and the importance of focus.

Another significant topic is the idea of running for a greater purpose, and for Matt that’s Movember. On that note, I wanna give you a heads up this episode does touch on mental health and suicide which I understand can be a sensitive topic for many of us.

Thanks for checking out this episode, any support you can show for the podcast goes a long way and helps me continue getting these awesome gets on.

I hope you enjoy the episode, and remember, you make you.

Matt’s Instagram

https://www.instagram.com/matt.hastings86/?hl=en

Timestamps

00:00:00 Intro

00:04:03 How Matt found endurance sport

00:16:24 Pushing through pain

00:26:37 Running for a greater purpose

00:35:29 What Matt has learnt about himself through training

00:40:32 The rules of thirds in the endurance world

00:43:50 Getting satisfaction through hard work

00:47:12 The importance of each training session

00:51:02 Going too hard too soon

00:54:07 Matt’s biggest sacrifices

01:00:14 Silver linings from the sacrifices and being a role model

01:11:22 Having Simon Cochrane as a coach

01:18:21 Training changes to running from Ironman

01:20:08 What Matt does for weight training

01:22:05 Age is just a number

Ash Roozendaal is a national level Crossfit competitor and an international level waka ama paddler from NZ. We also know each other from school so it was awesome catching up with him again after so long

In this episode we chat about Ash’s journey in both crossfit and waka ama and then some of the challenges he’s faced in both sports, from starting out in crossfit to battling through long waka ama paddles

I appreciate you tuning into the episode and any support you can show helps me keep getting these people on.

You Make You.

Time stamps:

00:00 Intro

02:55 What motivated Ash to get into CrossFit

05:57 How to prioritise what to focus on

07:35 Shifting focus for injury

10:39 What Ash does to improve running

12:50 Preparing for CrossFit comps

16:19 Most difficult things starting out with CrossFit

20:09 Injury mitigation

25:19 Starting CrossFit at a young age

28:27 Overcoming mental challenges

31:36 Managing the recovery / the interference effect

31:37 Ash’s waka ama journey

37:22 Current training load

40:27 Paddling from Whakatane

43:36 Mentality for paddling

46:07 Ash’s nutrition

52:47 Upcoming goals

Sheree Beaumont is a nutritionist and coach specialising in gut, hormone and holistic health. This episode is focused on fat-loss with an emphasis on hormonal balance.

We chat about the classic input, output and calorie expenditure but then Sheree also discusses concepts like intuitive eating and deep dives into hormones like insulin, cortisol, leptin, ghrelin and the thyroid.

Thanks for checking out this episode, any support you can show for the podcast goes a long way and helps me continue getting these awesome gets on.

I hope you enjoy the episode, and remember, you make you.

Sheree’s Instagram: https://www.instagram.com/shereehannahwellness?igsh=YjM0dG10M3Jic2F2

Timestamps

00:00:00 Intro 

00:04:00 Starting a fat loss phase

00:07:30 Fundamentals for fat loss

00:11:05 Nutrition plan 

00:18:16 Fundamentals continued

00:25:00 Managing hormone levels during a cutting phase 

00:50:32 Measuring progress

00:56:54 Overcoming fat-loss plateaus 

01:02:00 Cheat meals/alcohol and specific foods

01:11:00 Concluding a fat-loss phase

These tips come from my experience as a Personal Trainer, having trained for 14 years myself and from the various books I’ve read and podcasts I’ve listened to.

I hope you enjoy the episode!

And remember, you make you.

Time stamps

00:00 Intro

03:52 Set the goal and understand what you’re avoiding

10:55 Creating the training plan

15:39 Minimise the barrier to entry

27:15 Get your technique right first

38:38 Progress at an appropriate rate

42:02 Pick a style of training you enjoy

Mr Brad Wiley is a good mate of mine from Whakatane. We’ve been mates for about 15 years and have done a whole heap of stuff together.

In this episode we focus on what it was like growing up in Whakatane, what Brad learned through the sports that he participated in, starting his real estate business, overcoming injuries and then a discussion on upcoming goals.

I appreciate you checking out the episode!

You Make You.

TIme stamps

00:00:00 Little catch up before getting into it

00:04:38 Location and occupation and growing up in Whakatane

00:16:52 Discipline and understanding your ceiling for work

00:36:38 Overcoming injuries

00:55:48 Starting in Real Estate

01:15:29 Highlights of our friendship

01:26:50 Upcoming goals

Flo is a Professional Volleyball Player who’s represented Germany, played for many big club teams in Europe and also has a Masters in Engineering.

In this episode we chat about Flo’s journey in volleyball, the biggest things he’s improved on throughout his journey and then we discuss gratitude and how Flo has worked that into his daily routine.

We’ve been mates since he came to Whakatane on an exchange in High School so it was really nice catching up with him.

As always, I appreciate you tuning in and any support you can show for the podcast goes a long way and helps me continue getting these awesome people on.

And remember, you make you.

Timestamps:

00:00 Intro

04:00 How Flo got into Volleyball and who he’s played for

011:40 Being approached by a division 1 coach

16:10 Flo’s strength and condition

27:40 How Flo’s improved over time

33:00 P Bar and coming back to NZ

35:00 Biggest challenges Flo’s overcome and journaling

47:50 Blocking and hitting

53:00 Flo’s nutrition + supps

57:40 Upcoming plans

Sammy is a dietitian specialising in running nutrition.

In this episode Sammy shares advice on what do and more importantly, what not to do when it comes to fuelling for running.

Specifically she provides tangible tips and formulas for carb and electrolyte intake for different distances or length of time that you’re running, starting from 5km up to ultra events.

Then we also discuss the importance of weight training for running and how being part of a running community can help with your running journey.

As always, I appreciate you tuning in and any support you can show for the podcast goes a long way and helps me continue getting these awesome people on.

And remember, you make you.

Timestamps

00:00:00 Intro

00:04:10 Adverse effects of not fuelling properly for running

00:20:30 Fuelling for morning runs

00:23:40 How to  fuel for different distances 

00:52:30 Improving running ability outside of nutrition and running

00:56:30 Carbohydrate myths 

01:01:30 ReRun Club

Pat Bowring AKA Ultra Chef is an Ultra runner from Aussie, a chef and he also makes house music.

In this episode we dive into how he’s able to pursue these different passions, how he got into trail running and also how he trains and fuels for ultra events.

As always, I appreciate you tuning in and any support you can show for the podcast goes a long way and helps me continue getting these awesome people on.

And remember, you make you.

Timestamps:

00:00 Intro

02:00 Pursuing multiple passions

14:00 Pat’s ultra running journey

28:50 Training for ultras

38:20 Nutrition component of ultras

42:10 Weight training for running

Sheree is a nutritionist and coach who specialises in gut, hormone and holistic health.

We explore a whole bunch of interesting topics in this episode from stress, to sleep and managing our blood sugar levels and the importance meal timing.

As well as that, Sheree talks about female hormones and provides some practical tips for losing body-fat as a female

Lastly, we finish off by discussing the connection between the gut and the brain and the best cost effective ways we can take care of our wellbeing.

As always, I appreciate you tuning in and any support you can show for the podcast goes a long way and helps me continue getting these awesome people on.

And remember, you make you.

Timestamps:

00:00 Intro

02:00 Sheree’s journey and what she does now

06:30 What does ‘balanced hormones’ mean?

08:50 Sleep and cortisol levels

22:50 Managing blood sugar levels

34:30 Meal frequency tips

38:50 Female hormones + menstrual cycle

46:50 Calorie deficit and being female

59:00 Gut health and the brain

01:06:20 Harmful things for the gut

01:11:00 Taking care of the gut

01:13:50 Cost effective ways of taking care of our wellbeing