Tim Riley is a strength and conditioning coach and host of the Coach Em Up Podcast. 

Tim joins to share his thoughts and wisdom about:

-How important fitness was in leaving behind a past involving drugs and alcohol

-How to build muscle without losing athleticism 

-The traits, attitudes, and behaviours that correlate with athletes going on to be successful in sport and life

-The strength and conditioning principles Tim believes would help everyday lifters

-Where elite sport and general population training should be the same 

-And much more.

Lavanya Krishnan is a personal trainer with a Masters Degree in public health, who travels the world extensively. 

Lavanya shares:

-Why she doesn’t compromise on her fitness when she travels

-How to plan ahead to include strength training

-What do to when you don’t have gym access while travelling

-When to give yourself grace on your fitness and nutrition routine

-Her experience visiting one of the most iconic sites famous for appearing in the movie Indiana Jones and The Last Crusade

-Thoughts on different countries and cultures and their attitude and access toward fitness

-Thoughts on the balance between taking personal responsibility for your health outcomes and the need for regulatory change to help people

-And much more 

Lavanya is also a client and member of my 13 week online women’s strength program and we highlight some of it’s benefits. Registration is now open for the June 30th start cohort.

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

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Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠

Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.Join my Forever Strength 13 week women’s online strength program ⁦www.foreverstrength.ca⁩ and use the code: liftfree to save 10%

Get 13 weeks of progressive full body strength workouts. Choose between 2 to 4 workouts each week, workout at your schedule. And have me to coach and support when you need it. You also get access to my Facebook community, full of other supportive members. 

Join today to secure your spot, they’re limited to 125 total. Starts Monday June 30th

Ava Cowan is a legendary Pro Figure Champion and Coach who’s appeared on the cover of over 20 fitness magazines.Ava joins me to share:-When do fitness competition diets become dangerous-What are the red flag behaviours to watch for-How to create guardrails to diet safely-Ava’s positive and negative experiences from a long and successful competitive career-Are there people who are drawn to competition for the wrong reasons-Helpful lessons for fat loss from competition dieting-What’s happening when someone hits a fat loss plateau and how to navigate -Are people being honest when tracking their calories-And much more.01:12 Dangers of Fitness Competition Diets02:20 Health Risks and Eating Disorders06:56 Coaching Everyday People08:24 Importance of Off-Season and Reverse Dieting17:24 Personal Experiences and Lessons from Competitions21:07 Old Beliefs and Modern Approaches in Fitness26:39 The Dark Side of Fitness Competitions29:36 Lessons from Competition Prep for Everyday Fat Loss31:57 Navigating Muscle Gain Challenges36:24 Understanding Fat Loss Plateaus38:41 The Reality of Calorie Tracking Errors44:29 The Entitlement to Eat and Stay LeanI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRPUse Code ANDREWCOATESFITNESS to save 10% off at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://justbitememeals.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.Join my Forever Strength 13 week women’s online strength program ⁦www.foreverstrength.ca⁩ and use the code: liftfree to save 10%Get 13 weeks of progressive full body strength workouts. Choose between 2 to 4 workouts each week, workout at your schedule. And have me to coach and support when you need it. You also get access to my Facebook community, full of other supportive members. Join today to secure your spot, they’re limited to 125 total. Starts Monday June 30th

Legendary powerlifter and IFBB Pro bodybuilder Stan Efferding is also one of the most thoughtful practitioners of evidence based nutrition and training. Stan joins for a pure masterclass in:

-Why we have an obesity and metabolic health crisis

-How much of the benefit of healthy lifestyle is directly attributable to fat loss

-Why the classic “eat less/move more” advice is truthful but not helpful

-What is Stan’s Vertical Diet and how has it helped his clients become healthier

-Why diets fail?

-The role of food environments

-Sorting the facts from the fiction about Blue Zones

-The power of walking after meals

-Notes on better sleep

-LDL cholesterol risks

-And a ton more wisdom that will help you

01:30 The Obesity and Metabolic Health Crisis

04:47 The Role of Ultra-Processed Foods

05:18 The Impact of Appetite Hormones

22:34 The Vertical Diet: A Comprehensive Approach

30:23 Understanding FODMAPs and Dietary Sensitivities

35:17 Debunking Diet Myths and Misconceptions

46:45 Questioning Longevity Studies

47:41 Healthy User Bias in Meat Consumption

48:28 Processed Meat and Cancer Risk

50:39 Alcohol and Health Myths

51:47 Mediterranean Diet and Lifestyle

53:11 Vertical Diet: Bulking vs. Cutting

58:33 Appetite Regulation and Food Swaps

01:08:20 Meal Prep and Dietary Adherence

01:17:08 Exercise and Sustainable Fitness

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

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Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠

Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.

Join my Forever Strength 13 week women’s online strength program ⁦www.foreverstrength.ca⁩ and use the code: liftfree to save 10%

Get 13 weeks of progressive full body strength workouts. Choose between 2 to 4 workouts each week, workout at your schedule. And have me to coach and support when you need it. You also get access to my Facebook community, full of other supportive members.

Join today to secure your spot, they’re limited to 125 total. Starts Monday June 30th

Dr Lauren Colenso-Semple is garnering a lot of attention for her excellent myth busting media. Lauren joins to share:

-Why “balancing hormones” is nonsense

-If there’s any evidence to support general training prescriptions around women’s cycles

-Do weighted vests help with bone mineral density

-Can we “build” bone health as we age

-Why we are seeing a lot of questionable or outright bad information on popular wellness podcasts

-Why there’s been an explosion in bad information about menopause

-Do women lose muscle when training fasted

-Clearing up misconceptions about cortisol

-And much, much, more

00:53 Debunking Hormone Balancing Myths

02:08 Impact of Lifestyle on Hormones

07:28 Menstrual Cycle and Training Myths

22:05 Fasted Training and Muscle Loss

27:50 Complexity in Fitness Narratives

28:39 Navigating Menopause: The Perfect Storm

31:06 Menopause Misinformation: A Growing Concern

32:35 Debunking the Weighted Vest Myth

41:15 Effective Strategies for Bone Health

44:49 The Importance of Consistency in Physical Activity

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

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Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠

Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.

Dr Spencer Nadolsky is an industry leading obesity physician who joins me to cut through the noise and confusion about:

-Why obesity is so prevalent

-Food Noise

-GLP-1 agonist medications like Ozempic

-GLP-1 medication effects on addiction 

-Debunking misinformation about LDL cholesterol risks

-Can we influence the distribution of body fat?

-What is Lipidema (hint - the fibrous lower body fat like tissue some women struggle with)

-Why some people have different metabolic rates

-Debunking common misconceptions about doctors, including incentives around prescribing medication

-And much more

00:40 The Genetics vs. Environment Debate on Obesity

02:26 Appetite Dysregulation and GLP-1 Medications

05:47 Food Marketing and Ultra-Processed Foods

08:53 The Controversy Around GLP-1 Agonists

09:45 Weight Bias and Obesity Stigma

12:11 The Future of GLP-1 Medications

16:48 Metabolic Health and Obesity

22:37 Genetics and Fat Distribution

25:16 Health Risks Associated with Obesity

27:55 Understanding LDL Cholesterol and Its Risks

29:00 Thresholds for LDL Cholesterol Levels

30:24 Personal Experience with Lipid-Lowering Drugs

31:47 Introduction to Lipedema

32:25 Challenges in Treating Lipedema

36:12 Misconceptions and Stigma Around Lipedema

39:50 Debunking Myths About Doctors and Pharmaceuticals

45:46 Metabolic Rates and Obesity

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

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Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.

Pat Basil is a CSCS with a Masters Degree in Exercise Science and an Undergraduate Degree in Psychology, a great combo for knowing how to merge the training prescription with the relationship and mindset to get people to act and change.

Pat joins me to share his thoughts on:

-How to create the sweet spot of training stimulus to create adaptation

-Why you can make great progress with more consistency and less total work

-Why focusing on keeping the streak alive helps

-Why he doesn’t care if you get bored and why changing up your training every 4 weeks is a bad idea

-What is rate of force development, why it matters, and how we can train it

-Why training power and explosiveness is important for everyone

-Plyometrics, jumping, the difference between them, and what really matters

-And much more

01:15 Training Intensity and Stimulus

03:58 Misconceptions in Fitness Media

06:26 Consistency and Effective Training

13:21 Psychological Barriers in Training

22:24 Rate of Force Development

26:24 Handling Everyday Physical Tasks

27:07 Training for Functional Strength

30:27 Understanding Plyometrics

34:28 Programming Plyometric Exercises

40:10 Tools and Techniques for Explosive Training

44:30 Staying Active and Enjoying Exercise

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

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Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠

Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.

Chris Powell is a lot more than just the host of the ABC Series Extreme Weight Loss (Extreme Makeover: Weight Loss Edition). Chris is a highly educated, evidence based, and deeply empathic coach who works with people struggling with significant weight loss.

Chris shares:

-The biggest mistakes people make when trying to lose weight

-Helping people change their beliefs about what they can accomplish

-Could a show like his even be made in today’s landscape?

-What conditions and behaviours were necessary for people to keep the weight off that they lost

-The risks vs the rewards of significant fat loss

-Some of the negative aspects of social media attention and if he would go back and keep the genie in the bottle of the fame from his show

-How the show and his work has positively changed lives, told stories, and inspired people to change

-The importance of keeping promises to yourself

-Some dangers of social media attention, the people who don’t understand boundaries, and problems with sharing kids on your social media

-And much more

00:26 Mainstream Media and Fitness Industry

04:20 Biggest Mistakes in Weight Loss

10:27 Psychological Barriers to Weight Loss

12:38 The Role of Identity in Transformation

18:15 Extreme Weight Loss Shows: Could They Exist Today?

23:46 Maintaining Weight Loss: Key Factors

32:02 Risks of Rapid Weight Loss

34:01 The Importance of Muscle Maintenance

34:24 Guest Introductions and Upcoming Episodes

35:21 Concerns with Rapid Weight Loss

37:21 Psychological Aspects of Weight Loss

39:12 The Role of Accountability in Weight Loss

43:27 Navigating Public Attention and Social Media

53:52 Parental Influence on Children's Body Image

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

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Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.

Dr Sean Pastuch is an industry leader in helping people not accept a life limited by pain, but getting people back to doing what they love.

In this episode Sean shares:

-His insights into why we don’t need to accept pain as part of life

-Thoughts on how to change our story about pain

-How to get back to doing things we love in life

-How our relationships affect our experience of pain

-Insights on recognizing and changing our rigid identity around what we can or can’t do

-4 steps to becoming a high performer in life

-Why not trusting yourself to follow through can be damaging

-And much more

01:22 Discussing Pain Management

02:21 The Impact of Pain on Life

04:24 Challenging Pain Narratives

06:21 Active Life's Approach to Pain

07:27 Personal Stories and Examples

15:56 Understanding Pain and Its Signals

26:00 The Role of Environment and Relationships

29:17 Identity and Flexibility

31:13 The Comfort of Identity and Fear of Failure

32:11 Sports Analogies: Performance Under Pressure

34:29 The Pressure Drill: Building Mental Toughness

38:27 The Four Steps to Becoming a High Performer

41:11 The Importance of Keeping Promises to Yourself

53:16 Setting Boundaries and Saying No

53:45 Opportunities with Active Life

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

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Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.

Matt Wenning is a rare combination of high level education (Masters Degree in Biomechanics) and high level competition success (3x World Champion powerlifter and multiple record holder). Matt joins me to share his thoughts on:

-Biomechanics, specifically practical and tactical nuance, and underrated ideas he feels aren’t utilized often enough

-Why he feels variety is important but how to apply variety

-Why experienced lifters may benefit from thoughtful variety in their programming and why newer lifters benefit more from more time focusing on consistent skills

-How to train for power and explosiveness

-How to get strong

-How to develop grit and mental toughness

-And much more

02:35 The Importance of Gym Environment

06:22 Biomechanics and Training Variety

13:12 Strength Training and Injury Prevention

23:15 Plyometrics and Practical Applications

28:44 Concerns About Long-Term Athletic Performance

29:02 The Reality of Genetic Gifts in Fitness

29:32 The Importance of Patience in Strength Training

30:09 Practical Tips for Everyday Strength

30:33 Stress Management for Firefighters

31:12 The Role of Recovery in Strength Training

32:29 Understanding Muscle and Strength Development

38:25 The Importance of Exercise Variation

41:40 Mental Toughness and Physical Limits

47:21 Developing Grit and Consistency

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

-Subscribing and checking out more episodes

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