Find your fire. What is your passion? And is this your passion because it is what you believe will bring the respect of others? Or is it the passion deep inside of you lighting you up at every moment you stall. Those moments you get held back, is that fire inside strong enough to compel you forward? If not, then dig deeper and find the REAL fire. It's in there. You just have to find it.

Mike talks about his experiences in self doubt. About how what he believed brought him happiness, and how he went through times of emptiness based off of an unfulfilled path that he was on. He has proceeded into helping others find their true fire, and helping people make themselves better selves. It's an incredibly relatable journey that many of you might find you're meeting him halfway with this one. So tune in to see how he's personally overcome this emptiness and lack of fire within.

Follow Mike Gardner

IG @firelifemike

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IG: @hedleyfitness

YT: Kieran Hedley

Choosing authenticity. There's no have to, there's no must. There's just choice. You don't have to do anything. You technically don't have to go to work tomorrow. You may get fired but you don't have to. You choose to. You're in a lot more power than you give yourself credit for.

We dive deep into Matt's past and how he's been able to choose true authenticity over what he believed would bring more overall success, yet brought more grief, anxiety and distrust in himself. Through this bred authenticity that he has chosen, he has grown to trust himself completely, and is coaching others to do so now too.

This is Part 2 of the interview. Be sure to listen to Part 1 for the introduction to these principles and a completely different layer to the ideas discussed.

Follow Matt Yates

IG @mattyates

Follow @strengthinourvoices a non profit organization focused on normalizing the mental health stigma to bring more peace to the world through practical measures.

Be sure to subscribe to the Pocket Coach for some more incredible upcoming interviews. Check out my YouTube for the video form coming soon!

IG: @hedleyfitness

YT: Kieran Hedley

Becoming the real authentic you isn't as simple as just "being yourself". It's diving deep into your own self awareness and realizing what triggers your inner world. Where your pains lie. What clouds your true intuition from thinking, feeling and acting based off the real you, and not the you that reacts to the external. The external being the world the is happening around us and the people in it. None of this will affect the real authentic you. Matt Yates discusses exactly how. How we can mend that broken mind and self heal our way to our true higher self.

This isn't some woo woo self proclaiming motivational talk, it's practical perspectives and tactics that life coach Matt Yates himself stands behind and has successfully transformed many lives with. I myself have used many of these methods and perspectives for my clients and myself to help with healing and growth.

This is Part 1 of the interview. Part 2 will come out next week. It was such an incredible discussion that we had to extend to a 2 part series and I will absolutely be interviewing him again at some stage.

Follow Matt Yates

IG @mattyates

Be sure to subscribe to the Pocket Coach for some more incredible upcoming interviews. Check out my YouTube for the video form coming soon!

IG: @hedleyfitness

YT: Kieran Hedley

We often fall into the idea that we are someone completely different to the person that we want to be. However we are the ones that have crafted and created our own identity up until now, so we can do the same to create the world that we want to live in as well.

OWN your own happiness. It's not someone. It's not something. It's you. It takes you and you alone to make yourself happy through doing what's required for that happiness. Now people and things can increase happiness yes, but that happiness needs to be there from within first. Then anything extra will compliment that happiness.

You are your own complete person. Mitch talks on how his chase in the fitness industry over running his family business, which is what he thought was expected of him. His identity was running his father's business. His identity was also a sportsman, a team member, not a personal trainer. He did however want to be one, but his identity got in the way. There was too much friction... until he woke himself up.

Tune in to see how Mitch overcame his own identity crisis, and how this took him all the way over to the west coast of USA, away from his home state.

Follow Mitch here @mitch_barrett

Be sure to subscribe to the Pocket Coach for some more incredible upcoming interviews. Check out my YouTube for the video form coming soon!

IG: @hedleyfitness

YT: Kieran Hedley

Brian and Lindsey talk how their past battles have both served them and brought them closer than they could have ever been. Pains that need healing don't always need to be healed on their own. If you have a partner on a similar path, one that lifts you up and sets your soul afire, then allow that relationship to amplify the healing process.

The stresses of relationships are there for a reason. But working through rough patches by being a support, not an anchor, allows for relationship growth, and a place for the other half to flourish.

Both Brian and Lindsey have had difficult upbringings, so tune in to see how these struggles have made them one inspiritational power couple shining a bright light for others to follow.

Follow them both on Instagram!

Brian Pickowicz @brianpickowicz

Lindsey Rago @ragobomb

Be sure to subscribe to the Pocket Coach for some more incredible upcoming interviews. Check out my YouTube for the video form coming soon!

IG: @hedleyfitness

YT: Kieran Hedley

When love is painful, it's not right. Love is a commitment, not a contract. We learn on this great journey of life... and boy has Kevin been on a journey. From being suicidal to the point of holding a loaded gun in his mouth, to living a beautiful long distance relationship that he finds JOY in. He's had some tough times. This is coming from a man who has been cheated on by his ex fiancee... He's had it tough!

Through the pains he's been through, he's come out the other side with a massive curiosity for love, and a much stronger individual because of the pains that he's learnt from. I encourage you to listen to this episode if you've ever been through a tough love, or are currently confused about love in some way. Why doesn't he/she see me this way, or act that way, or tell me these things. This episode clears a lot of that muddy area up that we all seem to face in relationships.

This is the key to fulfillment. Learning about love in others, but even more so, love in yourself. Self love is the root of all love. Learn this and you'll be unshakable to the point of not being phased in a negative way in a rocky situation.

Follow Kevin

The Heartbeat Podcast 

IG @kevcrenshaw

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IG: @hedleyfitness

YT: Kieran Hedley

Brian DeCosta has big biceps and an even bigger heart. He's an amazing human being who's incredibly grounded and humbled as a fitness influencer. Even with his success in the fitness industry, social media and as an entrepreneur, he stays true to his beliefs and values more than one would believe. With over 127k on Instagram alone (at the time of recording), growing around from 80k in just over a month! Also living with the most spectacular view of LA from the pristine location of Sherman Oaks... His hard work is undeniable.

He's come from 4 years suffering from bulimia, an eating disorder that entails making yourself throw up after eating. This is generally triggered from the fear of disliking one's own image, yet the addiction to food is undeniable. So the clear option one may come up with is to throw it up after eating it. It's a scary world, but even I've done this a couple of times post competition in the past.

Brian shares the darkness this brought upon him and how he went on to overcome this issue. He's now on a mission to not only help those with eating disorders, but also those who struggle around food and time in general, but want to achieve a fitter, healthier and stronger self - mind and body.

Follow Brian on social media and be sure to check out his music on Soundcloud and Spotify! He is a professional DJ after all (;

IG: @briandecosta

Soundcloud: briandecosta

Spotify: Brian DeCosta

Be sure to subscribe to the Pocket Coach for some more incredible upcoming interviews. Check out my YouTube for the video form and a house tour of Brian's place too coming soon!

IG: @hedleyfitness

YT: Kieran Hedley

The definition of fat loss is to be in a caloric deficit. It is scientifically impossible for the body to lose more bodyfat than it's storing during a caloric surplus. However, it is possible for your natural caloric expenditure to go up, making what would seem to have been a "surplus" a deficit. Throughout this episode we address the fundamentals of what makes your "calories out" go up or down.

For a friendly reminder, remember that a calorie is a calorie. However, there are things attached to that calorie that can cause issues or help your current state. For example minerals and nutrients attached to the calorie will help enhance your nutrient profile leading to a more optimal health state. Ultimately this puts us in a more nourished, healthier and happier state, meaning that our metabolism will probably improve.

There are multiple things to consider when trying to make a diet more adherable, more attainable and just generally sustainable. How often do you see others, or even yourself, diet down only to put the weight back on weeks later. Learning about adjusting your metabolism will help solve this issue.

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There's a science behind everything. Whether it's health based, thought based, or even the science behind a belief, we now have the resources to find out why these things occur, and how they can be reprogrammed.

An example of this is the clump of cells that make up a belief. There's a literal neurological response that occurs leading to us producing this belief any way we can, hence our constant run ins with repetitive situations. This is why we recreate our circumstances based off that singular belief of "I'm not good enough" or "this person will leave me for someone else". These beliefs are our truths, and we go to the depths of actually manifesting situations to prove us right.

This episode is about reprogramming the subconscious neurological patterns that occur and why it's important that we do so. Something as simple as a new experience creates a new neurological pathway in the way. Then new science showing mindfulness activities improve grey matter in areas of the brain that host our decision making, focus, emotional regulation and so many other mechanics, shows us how we can alter the brain's literal way of working.

Everything learnt through this episode in the brain region are from the workings of brain researchers Dr. Daniel Amen and John Assaraf.

Morning routines prep you for the day at your most vulnerable time. Evening routines put you in a good state to wake up so that you're more likely to implement the morning routines effectively.

Most of us spend our time focusing on our problems and the stresses in our lives. This is normal, this is human, it's also programmed into us. Instead of fearing for the lion or tiger in the woods 20,000 years ago, we're fearing for the loss of our job, a fight with our partner or a rejection. This becomes our focus, this becomes our energy. Where focus goes, energy flows.

The purpose of the morning is to switch focus from our problems to gratitude and optimal bliss in our daily situations. There's a science behind this through our Reticular Activating System (RAS), a part in the brain that send energy towards our focuses, and we subconsciously manifest these focuses. Many techniques in these routines are also there to help decrease inflammation, leading to a better cognitive and hormonal state, making you less susceptible to mental health issues.

Start by choosing the first 3 tips that I suggest and start implementing them tomorrow. I guarantee you will notice the difference instantly in your day once you give these a chance.