https://www.youtube.com/watch?v=kUOf2MNfYtA&feature=youtu.be

Timestamps and references

00:40     

 Pushbullet and being caught off guard

01:28

 The Yoda Question decoded

03:45

 Would You Rather? revisited - Part 3

06:00   

Yusef's confessional - The Thermic Breakfast and the broken rib

09:08

The most Macro friendly place to eat out?

10:00

Longhorns for the win and take home brisket

12:59

Today's Podcast Topic - how to stop caring about leanness

15:00

Finding your personal leanness sweet spot - optimal training v optimal aesthetics

17:30

Factors which affect aesthetics

18:45

The limited benefits of being shredded

21:20

Enjoying the process rather than focusing on the end result

23:15

Define and persue your target - set a body fat goal

26:01

The Propane Protocol - The initial fat loss phase

27:45

How to look better naked - lose fat and gain muscle

29:30

The body fat surplus buffer - a little extra is inevitible

30:45

The Mordor Deficit - why a cut is sometimes necessary for a powerlifter

32:30

The Dangers of leaving weight gain unchecked

34:45

The mental release of leaving it all to a coach

36:17

The importance of learning your own lessons, wrap up and references

 

References

Longhorns BBQ Newcastle

Pushbullet - all your devices working better together

 

Here's our roundup of creatine - no shownotes this episode, since it's all covered (with Yusef's beautiful mugshot) in this post.

The post got some great feedback, so here's our podcast consolidating and expanding on the WHAT, HOW, WHY, WHEN and WHO for creatine for those with a longer attention span keener interest in creatine.

Here's our roundup of creatine - no shownotes this episode, since it's all covered (with Yusef's beautiful mugshot) in this post.

The post got some great feedback, so here's our podcast consolidating and expanding on the WHAT, HOW, WHY, WHEN and WHO for creatine for those with a longer attention span keener interest in creatine.

In this episode Jonny and Yusef discuss toilet habits, talking to strangers and how to fill up the space of dead time in the day.

If you like the Propane Fitness Podcast, we’d appreciate it if you’d subscribe and leave us a review on iTunes.

Time Stamps and resources

0:30 Today’s hot topic - 5 things you can do to fill up the unproductive gaps in your day.

01:39 Tip 1: The Morning; how to gain clarity and focus with a morning walk.

06:28 Putting on your own oxygen mask first.

07:29 Talking to Strangers - or at least making eye contact.

08:05 Tip 2: Being comfortable with your own thoughts & how to treat the toilet as your sacred space.

11:00 How drinking water can add to your mental clarity.

13:08 Tip 3: Improve your efficiency, how to make the most of your gym time.

20:48 Tip 4: Driving - how to optimise time spent behind the wheel and mindful driving.

28:30 Tip 5: The Evening; How to dedicate your time to decompression rather than self-sedation.

32:27 Identifying dead time in order to facilitate personal growth.

33:05 Conclusion & Wrap up, how being intentional with your time will enhance your life, references and how to subscribe.

In this episode Jonny and Yusef discuss toilet habits, talking to strangers and how to fill up the space of dead time in the day.

If you like the Propane Fitness Podcast, we’d appreciate it if you’d subscribe and leave us a review on iTunes.

Time Stamps and resources

0:30 Today’s hot topic - 5 things you can do to fill up the unproductive gaps in your day.

01:39 Tip 1: The Morning; how to gain clarity and focus with a morning walk.

06:28 Putting on your own oxygen mask first.

07:29 Talking to Strangers - or at least making eye contact.

08:05 Tip 2: Being comfortable with your own thoughts & how to treat the toilet as your sacred space.

11:00 How drinking water can add to your mental clarity.

13:08 Tip 3: Improve your efficiency, how to make the most of your gym time.

20:48 Tip 4: Driving - how to optimise time spent behind the wheel and mindful driving.

28:30 Tip 5: The Evening; How to dedicate your time to decompression rather than self-sedation.

32:27 Identifying dead time in order to facilitate personal growth.

33:05 Conclusion & Wrap up, how being intentional with your time will enhance your life, references and how to subscribe.

In this episode Jonny and Yusef discuss dragons, toilet paper and why different Macronutrient splits suit different people.

If you like the Propane Fitness Podcast, we’d appreciate it if you’d subscribe and leave us a review on iTunes.

https://www.youtube.com/watch?v=HMwMQdlKkbM

Why do different macros suit different people? 

Time stamps and resources

 

00:00   Resveratrol, Cinnamon and Indigo 3G.

 

02:45   "Would You Rather?" revisited - be a dragon or have a dragon?

 

04:12   Yusef introduces this episode's topic - why do different macro splits suit different people?

 

06:03   The first Hater!

 

07:36   Timestamps, subscriptions and how to download the Propane E-Book.

 

08:49   Insulin Sensitivity and Carb Tolerance.

 

10:20   Carbs are not the enemy - calorie balance is key.

 

12:20   Why The Media demonise certain macronutrients.

 

14:01   How low carb affected Jonny - the negative lifestyle impact of a low carb diet.

 

16:15   Reality versus perception - how people think they react to different macro splits.

 

19:59   The Propane Approach - fitting your diet to your lifestyle.

 

.

 

27:03   Propane Wizardry - increasing a client's calories beyond their expectations.

 

29:13   Protein - the first macronutrient.

 

30:52   Fats - flexibility, social life and personal preferences.

 

32:45   How little fat is too little fat? Hormone balance and satiety.

 

34:33   Conclusion - Calories are key, carbs are goal dependant.

 

35:20   Don't get too hung up on Macros: Measure, track and be consistent.

 

36:31   Wrap up and Links

In this episode Jonny and Yusef discuss dragons, toilet paper and why different Macronutrient splits suit different people.

If you like the Propane Fitness Podcast, we’d appreciate it if you’d subscribe and leave us a review on iTunes.

https://www.youtube.com/watch?v=HMwMQdlKkbM

Why do different macros suit different people? 

Time stamps and resources

 

00:00   Resveratrol, Cinnamon and Indigo 3G.

 

02:45   "Would You Rather?" revisited - be a dragon or have a dragon?

 

04:12   Yusef introduces this episode's topic - why do different macro splits suit different people?

 

06:03   The first Hater!

 

07:36   Timestamps, subscriptions and how to download the Propane E-Book.

 

08:49   Insulin Sensitivity and Carb Tolerance.

 

10:20   Carbs are not the enemy - calorie balance is key.

 

12:20   Why The Media demonise certain macronutrients.

 

14:01   How low carb affected Jonny - the negative lifestyle impact of a low carb diet.

 

16:15   Reality versus perception - how people think they react to different macro splits.

 

19:59   The Propane Approach - fitting your diet to your lifestyle.

 

22:31   Satiety - how a low carb diet reduces hunger.

 

27:03   Propane Wizardry - increasing a client's calories beyond their expectations.

 

29:13   Protein - the first macronutrient.

 

30:52   Fats - flexibility, social life and personal preferences.

 

32:45   How little fat is too little fat? Hormone balance and satiety.

 

34:33   Conclusion - Calories are key, carbs are goal dependant.

 

35:20   Don't get too hung up on Macros: Measure, track and be consistent.

 

36:31   Wrap up and Links

 

 

In this Episode Jonny talks about ways in which we can successfully improve our systems for Self Management and subsequently increase productivity.

 

If you like the Propane Fitness Podcast, we'd appreciate it if you'd subscribe and leave us a review on iTunes.

 

https://www.youtube.com/watch?v=bMElYs2BdA8

 

Improving Self Management - Time Stamps & Resources

 

0:30   Jonny mourns the absence of Yusef, who is sunning himself on holiday.

 

1:45   Show Notes reminder for listeners and how to sign up for content notifications.

 

4:40   Podcast Hot Topic - Why do we struggle to Self Manage?

 

5:25   Appropriate Value - Present versus Future gratification.

 

8:35   The relative cost of Doing versus Not Doing.

 

10:30  Jonny introduces his 4 top tips for improving Self-Management.

 

10:45  Creating "Positive Constraints"

 

13:25 Breaking down the initial Psychological Barrier.

 

16:14 Be more intentional with your time.

 

18:02 Parkinsons Law

 

20:04 The 4-Why? Analysis

 

21:50 Next Week: Why people respond differently to different Macronutrient splits

 

Resources

 

More on Parkinson's Law

In this Episode Jonny talks about ways in which we can successfully improve our systems for Self Management and subsequently increase productivity.

 

If you like the Propane Fitness Podcast, we'd appreciate it if you'd subscribe and leave us a review on iTunes.

 

https://www.youtube.com/watch?v=bMElYs2BdA8

 

Improving Self Management - Time Stamps & Resources

 

0:30   Jonny mourns the absence of Yusef, who is sunning himself on holiday.

 

1:45   Show Notes reminder for listeners and how to sign up for content notifications.

 

4:40   Podcast Hot Topic - Why do we struggle to Self Manage?

 

5:25   Appropriate Value - Present versus Future gratification.

 

8:35   The relative cost of Doing versus Not Doing.

 

10:30  Jonny introduces his 4 top tips for improving Self-Management.

 

10:45  Creating "Positive Constraints"

 

13:25 Breaking down the initial Psychological Barrier.

 

16:14 Be more intentional with your time.

 

18:02 Parkinsons Law

 

20:04 The 4-Why? Analysis

 

21:50 Next Week: Why people respond differently to different Macronutrient splits

 

Resources

 

More on Parkinson's Law

 

 

In this episode, we interview Dean Somerset: medical exercise specialist, kinesiologist and exercise physiologist - training a range of clients from post-surgery rehab to olympic athletes. Bloody smart guy. Here he is in the power-stance after opening a can of whoop-ass on someone:

Interview:

 

If you enjoy our podcast, we'd love it if you could subscribe and leave us a review on iTunes.

Timestamps:

0:48: Jonny marching in with the sideplanks

1:50: Introduction

3:25: Migrating to Mars

4:36: The idea of 'dysfunction' may be positive adaptation

6:40: Importance of daily posture

9:05: Trying to fix your posture by standing up straight

10:10: Is sitting bad for strength performance?

16:30: "You must squat or you're a pussy" - get in the sea.

20:24: How much mobility work is too much?

22:00: Side planks (watch Jonny's face light up here)

24:00: Mobility vs stability

27:00: Back pain from lifting

33:20: Attracting weird friends

 

Or listen here on iTunes.

Resources mentioned:

1) Dean's hip flow warmup sequence:

2) Lifting with back pain, and what to do about it:

 

http://deansomerset.com/strength-corrective/

http://deansomerset.com/2-simple-ways-to-reduce-back-pain-while-you-get-your-bro-on/

 

3) Catch Dean on Twitter and Facebook