Rebuild Health and Fitness Podcast

Entering into training or sport can be daunting, and many can overdo it very quickly, fail to nourish their bodies or not get the right stimulus. 

How you or your child’s journey begins can set you up for success - or failure. Learn where to start, how to get the most from your efforts and what some common mistakes are. 

Follow us @rebuildhealthandfitness on Instagram
Check the YouTube channel too.

And don't forget, you can get 10% off LSKD with the code REBUILD at checkout. 

How should you diet? Where to start? If you're considering starting your journey around nutrition and looking for results, this podcast can help.  

How and where you begin can make life easier (or more difficult) depending on the strategies you have in place. 

This episode explores how you can set yourself up for success, it gives you equations and starting points no matter how unsure you feel, or how little you think you know about. 

As promised, here are some formulas we mention in the pod. 

Initial measurements: 
 -Waist
-Your nips 
-Your belly button
-The widest part of your hips. 

Calorie Calculations
BMR: 
FEMALE: Bodyweight x22 
MALE: Bodyweight x24

Then, times your BMR it by physical activity level. 
Sedentary: 1.1 or 1.2 
Coaching or lightly active jobs: 1.4 or 1.5
Tradies and heavily physical workers: 1.6

Protein
As a minimum, you want 1.2 grams of protein per kg of bodyweight. If you're happy with that, try and go up. James recommends people try for 1.5 or 1.6 per kg of bodyweight. 

Follow us @rebuildhealthandfitness on Instagram
Check the YouTube channel too.

And don't forget, you can get 10% off LSKD with the code REBUILD at checkout. 

"What gets measured gets managed."

There's an easy way to get better results - Being objective and quantifying what's next. This episode we discuss the benefits of tracking data and how it can help you in training and nutrition and in every day life. 

Follow us @rebuildhealthandfitness on Instagram
Check the YouTube channel too.

And don't forget, you can get 10% off LSKD with the code REBUILD at checkout. 

Hypertension is rarely talked about in the fitness industry, but is one of the most dangerous conditions for people lifting. 

Zoe Knight and Luke Leaman aka The Muscle Nerds coach coaches, and have worked extensively with the general public, coaches, trainers and athletes to optimise their health and performance. 

Another episode with so much education that you can action. 

Hopefully you’ve already enjoyed part one, this next chapter discusses hypertension, how your blood pressure can affect your training – and vice versa. 

Follow them @musclenerds_health and make sure you’re following @RebuildHealthAndFitness too.  

Follow us @rebuildhealthandfitness on Instagram
Check the YouTube channel too.

And don't forget, you can get 10% off LSKD with the code REBUILD at checkout. 

The Muscle Nerds aka Luke Leaman and Zoe Knight have built a globally recognised brand based around education and coaching in the fitness industry.

The coaches of coaches, they’re as passionate as they are knowledgeable and are bridging the gap between general population clients and elite athletes; all trying to improve their health and wellbeing.

This episode was so epic, we've split it into two so you can enjoy the multitude of topics surrounding health, fitness, training and nutrition.

Part two will be out next week!  

Follow Muscle Nerds on Instagram.

Get 20% OFF Manscaped products + Free Shipping with promo code REBUILD20 at MANSCAPED.com! #ad #manscapedpod

Follow us @rebuildhealthandfitness on Instagram
Check the YouTube channel too.

And don't forget, you can get 10% off LSKD with the code REBUILD at checkout. 

No body is bullet proof, and how you respond to an injury can set you up for a fast recovery or ongoing pain if you don't approach it right.

We speak to Rebuild Health and Fitness physiotherapist, Louis Savill about how to manage pain and injuries when they first occur and in the long term.

Whether you're an elite athlete who's hurt themselves in a game, or a person managing a longterm back injury, you can improve your situation. 

Louis works with many clients on getting back to sports performance and talks about best practice when you injure yourself, common misconceptions in the industry and overcoming hurdles. 

Follow him @LouSavill_Physio on Instagram.

Get 20% OFF Manscaped products + Free Shipping with promo code REBUILD20 at MANSCAPED.com! #ad #manscapedpod

Follow us @rebuildhealthandfitness on Instagram
Check the YouTube channel too.

And don't forget, you can get 10% off LSKD with the code REBUILD at checkout. 

Coronavirus case numbers are exploding around the world, and Australia is no exception.

And regardless of whether you're vaccinated or not, the virus can cause issues for you when returning to training.

We've seen many of our members and people around the world struggle with the return to the gym, they're happy to be out of isolation but some have gone too hard, too fast, resulting in setting them back weeks.

Don't let that be you. The science is becoming quite clear on this matter.

You need to return slowly and carefully, to minimise damage. And you can. 

Here's our guidelines as mentioned in the podcast.

Get 20% OFF Manscaped products + Free Shipping with promo code REBUILD20 at MANSCAPED.com! #ad #manscapedpod

Follow us @rebuildhealthandfitness on Instagram
Check the YouTube channel too.

And don't forget, you can get 10% off LSKD with the code REBUILD at checkout. 

He’s run 30 marathons in 30 days, been featured on the world’s tallest tower (Burj Khalifa) and ran 200km on a 400m track over 24 hours (to name a few of his endeavours). 

Marcus Smith is a remarkable human and he’s inspiring people by the masses. 

An accident gave him a broken shoulder, seven ribs and punctured his left lung. It also taught him invaluable lesson and speaks of his determination, to never give up. “For three hours I was fighting [for my life]. It taught me to remain present, stay focused and it gave me tools I can use to push my own limits and boundaries.”

And push them he does.

On this episode, we learn about human capabilities, resilience in times of adversity and how he's looking to help others fulfill their potential, whether that's running a marathon, hitting a new PR in lifting or simply starting their journey of health and learning what their body can do.  A remarkable conversation. 

Follow @MJD_Smith on Instagram.

Get 20% OFF Manscaped products + Free Shipping with promo code REBUILD20 at MANSCAPED.com! #ad #manscapedpod

Follow us @rebuildhealthandfitness on Instagram
Check the YouTube channel too.

And don't forget, you can get 10% off LSKD with the code REBUILD at checkout. 

 What does success look like to you when thinking about your health?

The picture you imagine for that journey is rarely what it turns out to be.

Progress and success are not linear, and it's not a simple journey from A to B.

Finding success is something you have to do for yourself, and a path you need to take on your own.

Whether you're looking to make gains, drop body fat or establish balance, there's a journey you need to take, and ways you can make it easier for yourself.

Get 20% OFF Manscaped products + Free Shipping with promo code REBUILD20 at MANSCAPED.com! #ad #manscapedpod

Follow us @rebuildhealthandfitness on Instagram
Check the YouTube channel too.

And don't forget, you can get 10% off LSKD with the code REBUILD at checkout. 

You've done the dieting thing over and over, tried eliminating foods, cutting calories, meal plans, eating only certain food groups and none if it has worked.

WHY? You ask.

This podcast can probably answer a few of those questions.

This week, we talk about how you can make your dieting more successful in 2022 - quick steps for success, what you can do to make life easier during dieting and how to reframe your mentality around dieting.

As James mentioned, here are the questions for reflection each week. 

Questions to ask yourself: 

• How are you doing? Are you ok? 
• What are 3 wins from last week? 
• What are 3 things you could have done better last week? 
• How are you going to improve these three things? 
• How do you feel about your over all progress is going both mentally/physically? 
• How good do you feel and how are your energy levels?
• How was your relationship with yourself and your food last week? 

You've got this - you're going to kill it in 2022. Because you're listening to this podcast.

Get 20% OFF Manscaped + Free Shipping with promo code REBUILD20 at MANSCAPED.com! #ad #manscapedpod

Follow us @rebuildhealthandfitness on Instagram
Check the YouTube channel too.

And don't forget, you can get 10% off LSKD with the code REBUILD at checkout.