PropaneFitness Podcast

Here we are for Life Hacks episode #8. Here we detail our favourite apps, websites, resources and tools for a productive and efficient life.

Expect to learn… Why whitening your teeth is an instant attractiveness upgrade. How to automate tracking your weight every day. How to cope with bacterial vaginosis on a bus. Why people who say PREEmark are psychopaths. And much more.

https://www.youtube.com/watch?v=KMVcs7Cbw4A

Check out everything I recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernw…

Extra Stuff: Whiten Your Teeth WiFi Scales YouPak.com Youtube Resumer Ask The Waiter For Suggestions Press ‘i’ on Ads on Facebook Delete People On Their Birthday Messenger.com https://wakingup.com/ - code MODERNWISDOM for one month free Flick Water Off Your Body After The Shower Give A Plant To Your Tenants FitBit Inspire HR Do Not Spread Out Eating Sweets Shaker Side To Side Sam Ovens Be Commanding When Someone Poos Somewhere Bad Drive Without Any Music On https://www.billmonitor.com/

http://www.instagram.com/p/BzvoAlQggfV/

Phew.

6 years later, a career handbrake-turn from an investment bank 📈️ to Doctor Propane 👨🏻‍⚕️. 

You only get one chance at a self-congratulatory post like this, so here goes. 

Jonny and I started Propane to help YOU get into the best shape of your life. We wanted to get to the root of human physiology to be able to serve you best. But it was a side project. We had our ill-fitting day jobs.◾️→⭕️

I was pretty damn unhappy working in finance: it’s the feeling of having accidentally walked in on a hen night in Darlington, but you look down and notice you’re wearing a bubblegum pink dress and the T-shirt with ‘BRIDE’ on it 👚👰️💄️. The vertigo of realising that YOU signed up for this, and you’re here to stay.  

Project that 10 years down the line, and you’ll only have moved further and further away from your authentic self. I read a chapter in @Daviddeida.live book about your evolving purpose unfolding like layers of an onion, and to ‘live as though your father was dead’. Maybe your literal father, or maybe the symbol of your culture’s values 🍻️, your religion ☪️, your old ideas of your self. 

Fail to do this, and you’re living somebody elses life. Everyone you interact with will feel your inauthenticity unless you dance to your inner compass 🧭️. 

The final push was a quote from Earl Nightingale: “Do not give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” 🕰️. 

So motivated not by courage, but by existential pain-avoidance, I handed in my notice to begin a medical degree 🙅‍♂️️💼️.

Only little problem was the rude awakening by how flippin HARD this course would be 📚️. My entire 4 year maths & business MA was about as much work as the FIRST 3 MONTHS of a medical degree. MBBS went in dry: Angus was wholly unpeppered.

People rag on institutions, but pick one wisely and it will stretch you to grow with the force of the thousand minds that built it.

So here we are, emerging from the study-hole, slowly recovering anal integrity and any semblance of a personality, but amped and ready to serve you guys 100x better 💪.  

Big props to Jonny with his vision for Propane making all of this possible, who had the courage to jump ship early from accountant to full time coach, and my wonderful girlfriend for unwavering support, tolerating my bleary eyed bullshit and taking excellent photos

It’s a first world privilege to be able to do something that you love, and if you’re pissing that time away in a ‘pays-the-bills’ job in 2019 for 80% of your waking life, you’re denying your soul its greatest joy.

Lessons learned:

Time is passing ⌛️. If you don’t enjoy your job: get out, and get out quick.Live as though your father was dead. Refuse to inherit your values. If your teenage self would think that present-you is a boring melt, it’s time to change gear ⚙️.

Instagram DMs are open until Sunday if you’re facing a career crisis.

How we can help you:

If you're facing a similar career crisis, I recommend watching personal finance 101. The main message is to build your side hustle, get proof of concept, and move forward with that until you're able to quit your job.

We have a mentorship programme for helping you build your online presence, systems for coaching delivery, generating leads, facebook ads, email marketing and much more, called PropaneBusiness. To find out more, click below:

LEARN MORE

Private Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff.

For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol at PropaneProtocol.com.

This week, we answer:

Does cardio affect strength gains?How to manage your diet while on holiday

https://www.youtube.com/watch?v=Dqm53T2enz4&feature=youtu.be

Back again for another Life Hacks episode as we detail our favourite apps, websites, resources and tools for a productive and efficient life.

https://www.youtube.com/watch?v=huYW3OvDMFY

Why is a dog one of the most crucial happiness decisions you can make? How can an Italian tomato make you more productive? Can you get Instagram on your computer? What books are we reading right now? And much more…

Resources:

Get a dog.

Get your phone out during road rage.

Scissors for chopping everything in the kitchen.

Plastic bottles for separating eggs.

Gousto Food Boxes (with £25 off your first order) - https://www.gousto.co.uk/refer/Rebecc…

3 small things every day, 1 big thing per week.

Eisenhower Matrix - https://xwavesoft.com/focus-matrix-fo…

The Pomodoro Technique - https://xwavesoft.com/be-focused-pro-…

TabWrangler - https://chrome.google.com/webstore/de…

Flume Instagram App for Mac - FlumeApp.com

Digital Minimalism - https://amzn.to/2EN1JmK

Rescue Time - https://www.rescuetime.com/

Screen Time.

Spotifree - https://github.com/ArtemGordinsky/Spo…

Philips Sunrise Lamp - https://amzn.to/2F1k8xB

Ouseburn Coffee Company Decaf Coffee -https://www.ouseburncoffee.co.uk/prod…

Vitamin D In Caffeine on PropaneFitness - https://youtu.be/tCQWdF5tazw

Half a tennis ball as a doorstop.

Sit down wee.

Veet your bum.

Office work is truly anti-physique. A.k.a an obesogenic environment.

You're sat, hunched over a screen, stressed out your mind, surrounded by biscuits, cakes and coffee.

Certainly not ideal for building a muscular, lean physique.

Jonny and I (Yusef) worked in the financial sector for years and felt this physique drain starting to take hold. By implementing the techniques covered in this podcast, we were able to hold the job down while competing nationally in powerlifting and continuing to make progress in strength, fat loss and muscle gain.

This is just one episode from our huge suite of premium content, which you can access here.

https://www.youtube.com/watch?v=u5ywfLWxMOs&feature=youtu.be

Private Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff.

For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol here.

Here we answer client questions on:

Struggles with low appetiteWhat is the best app to track training progressHow to do the splits

Enjoy!

In this episode Jonny discusses his experience with giving up alcohol for 3 months.

Why he and 2 friends decided to temporarily give up alcohol and why the typical attitude to alcohol isn't always conducive to training and diet decisions.

If you've been thinking about giving up alcohol (or anything for that matter) Jonny shares some quick tips and takeways to help you make that transition with less stress and difficulty.

Jonny and I sat down this week to answer one question: Why do our best clients win?

What are the key habits traits that make our clients consistently get lean while maintaining their strength? There's one thing that they all have in common.

Find out below, and make sure to subscribe on your favourite platform (iTunes, spotify etc) for the exclusive content.

ALSO: If you leave us a review that tickles us and we read it out on the podcast, we'll send you a free version of our V-taper AND Fast(er) Fat Loss Programmes: 2 tools to supercharge your physique over the next 6 months.

https://www.youtube.com/watch?v=OGACYHR1yfY&feature=youtu.be

In this episode, Jonny discusses the idea of "death by 1000 cuts" and two key applications that it can have for diet and training.

1. Look for small improvements

The first is that, often, we aim for a home run and neglect to look at the small changes we can make in our day to day schedule to make things easier or simpler.

An example of this is that Jonny sets his FitBit charger next to where he meditates so that his FitBit gets 20 mins of charge everyday and never runs out of battery.

2. Decisions with a long half-life

This sounds complex but it's a beautiful, simple idea.

Simply put, when you're looking to make an improvement, try to avoid making a short term decision that solves the problem once. Instead, make a decision that solves the same problem over and over again or multiple times.

An example of this is that Jonny and his girlfriend recently signed up for "Gousto", a company that delivers every ingredient that you need for an evening meal in precise amounts so that you never have to think about what's for dinner, everything is ready to prepare with limitless variety.

3. Make "One-time" diet & training decisions.

Decisions such as "hire a coach to write my training" or "I'm going to try intermittent fasting and skip breakfast" are all decisions that last months or even years and have long lasting, positive impact on your progress rather than alway having to think about what you're going to do next.

Want to hear from us a few times every week, get more tips like this straight to your inbox AND take our latest 5 day fitness and nutrition free course. Enter your details below.

[inline_calculator title="Want us to calculate your calorie & macro targets?" description="Enter your details below and we'll send them over now…"]

In today's episode, Jonny shares some strategies for generally improving your progress by focussing on the bad days rather than the good ones.

We all spend our time aiming and hoping for a home run.

We want perfect days, perfect weeks and a perfect diet - getting frustrated when that doesn't happen.

If we look at most professionals, they are the standard they are because when they do slip up...the fallout isn't ACTUALLY that bad.

In other words, a MISS only creates a small setback rather than a total derailment.

In the Protocol, we teach our clients to grade their days as "green", "amber" and "red".

A Green Day is one where everything goes perfectly to plan. More than likley, these days will only happen 1-3 days per week.

An Amber Day is one that starts with no plans that would affect your ability to hit your fitness and nutrition targets...but something crops up that you must deal with and limit the damage of.

A Red Day is one where the you have plans later in the week which will be impossible to avoid or work around on the day - they need preparation in advance in order to mitigate the damage caused.

In the weekly review process within our programmes, we encourage our clients to work through and look at their week upcoming - mapping out days that are set to be green amber and red.

For example, if you typically lose motivation on a Friday afternoon, that may typically be a green day that turns amber. Or you may go out for dinner every Sunday lunchtime with a few drinks as a tradition - that may be a red day.

The goal is then simple - what can you do NEXT WEEK to turn red days into amber days and amber days into green days.

Focus on making the "bad" days into "ok" days. Reduce the size of the fallout and remain realistic that you're always going to slip up, overeat and give into cravings - all that matters is what you do about it.