In this Episode Sam and Grant discuss how if you concentrate on the quality of your exercises over the quantity of them you will not only save time in your sessions but also see better results. 

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In this episode Sam explains what the Thermic Effect of Food (TEF) is and how it can help you with your fat loss goals. 

In this episode Sam is joined by Luis Bulnes a PT and Online coach who's goal is to take his clients not just on a physical transformation but a mentally journey that will see them grow a person. 

They discuss a wide range of topics ranging from a growth vs closed mindsets, to the way we talk to ourselves.  

In this new section of the podcast Sam flys solo covering topics in a sorter format to give you a snap shot of the tactics you may need to succeed with your goals. In this episode he shares his thoughts on why NEAT is one of the mine things we need to focus on when looking to lose body fat.

In this Episode Sam and Grant discuss one of the biggest misconception as to why you're not achieving your goals. 

In this episode Sam and Grant cover off some of the questions that Sam has regularly been asked on social media. 

Reading Recommendation - 5am Club by Robin Sharma

In this episode Sam and Ellie discuss things to consider when deciding to "diet" and some red flags to look out for which can hold you back from reaching your goals.

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In this episode Sam find out how Grant has navigated himself through his current goal of running 1,000 km in 2021. They discuss the process that are need to ensure you not only set SMART goals but also achieve them.