Welcome to this week's guest, Felipe - a good friend and great mind!

In order to make a change, and I mean real change, you need to be willing to go deeper. Chase down the hurt and the pain, and face that haunting stuff head on. Running away from it may serve you okay in the short term, but it will follow you around and be the thorn in your side in the future if you don't remove it and deal with it.

We talk about going deeper, things that have helped us and what tools and tactics you can implement too.

■ Coaching: https://forms.gle/7JALvV2eAkGu89CC9
■ Instagram: https://www.instagram.com/jlx_coaching/
■ For -37% on MyProtein: http://tidd.ly/61eeb7ae (Code: JLX)
■ For £5 off MuscleFood.com: http://tidd.ly/98b12fe9 (Code: JLX)

Trying to grow your quads? Dive in and join Jack and Xander as they go through their top 5 exercises to grow your quads. Find out the what, the why and the how for each of the exercises that you'll need to have in your plan to turn into Quadziller him/herself!

■ Coaching: https://forms.gle/7JALvV2eAkGu89CC9
■ Instagram: https://www.instagram.com/jlx_coaching/
■ For -37% on MyProtein: http://tidd.ly/61eeb7ae (Code: JLX)
■ For £5 off MuscleFood.com: http://tidd.ly/98b12fe9 (Code: JLX)

Everyone and their grandma's dog seem to have an opinion of some description on dairy, protein and all other number of things to do with nutrition these days. But are they FADs or facts? Truth or fiction? Fear-mongering or literature-based? Let's find out... Welcome, Ollie Odell (final year PhD student at Birmingham University studying dairy, protein and performance) here to discuss with us all things dairy and lactose!

■ Ollie's recent publication: https://journals.lww.com/acsm-msse/Abstract/9000/Comparable_Exogenous_Carbohydrate_Oxidation_from.96271.aspx?sessionEnd=true
■ Ollie's Twitter https://twitter.com/ollie_odell
■ Ollie's Instagram https://www.instagram.com/ollie.odell/

■ Coaching: https://forms.gle/7JALvV2eAkGu89CC9
■ Instagram: https://www.instagram.com/jlx_coaching/
■ For -37% on MyProtein: http://tidd.ly/61eeb7ae (Code: JLX)
■ For £5 off MuscleFood.com: http://tidd.ly/98b12fe9 (Code: JLX)

If you DON'T want to grow your glutes, keep doing these 3 things...

■ Coaching: https://forms.gle/7JALvV2eAkGu89CC9
■ Instagram: https://www.instagram.com/jlx_coaching/
■ For -37% on MyProtein: http://tidd.ly/61eeb7ae (Code: JLX)
■ For £5 off MuscleFood.com: http://tidd.ly/98b12fe9 (Code: JLX)

■ Suicide Prevention Free Course
- https://www.zerosuicidealliance.com/training

■ Samaritans – for everyone
- https://www.samaritans.org/
- Call 116 123
- Email [email protected]

■ Campaign Against Living Miserably (CALM) – for men
- https://www.thecalmzone.net/
- Call 0800 58 58 58 – 5pm to midnight every day

■ Papyrus – for people under 35
- https://www.papyrus-uk.org/hopelineuk/
- Call 0800 068 41 41 – Monday to Friday 9am to 10pm, weekends and bank holidays 2pm to 10pm
- Text 07860 039967
- Email [email protected]

■ Childline – for children and young people under 19
- https://www.childline.org.uk/
- Call 0800 1111 – the number will not show up on your phone bill

For more information, please visit https://www.nhs.uk/conditions/suicide/

■ Heidi's Instagram: https://www.instagram.com/heidijanee__/?hl=en

■ Coaching: https://forms.gle/7JALvV2eAkGu89CC9
■ Instagram: https://www.instagram.com/jlx_coaching/
■ For -37% on MyProtein: http://tidd.ly/61eeb7ae (Code: JLX)
■ For £5 off MuscleFood.com: http://tidd.ly/98b12fe9 (Code: JLX)

Everyone and their grandma's dog seem to have an opinion of some description on dairy, lactose and all other number of things to do with nutrition these days. But are they FADs or facts? Truth or fiction? Fear-mongering or literature-based? Let's find out... Welcome, Ollie Odell (final year PhD student at Birmingham University studying dairy, protein and performance) here to discuss with us all things dairy and lactose!

■ Ollie's recent publication: https://journals.lww.com/acsm-msse/Abstract/9000/Comparable_Exogenous_Carbohydrate_Oxidation_from.96271.aspx?sessionEnd=true
■ Ollie's Twitter https://twitter.com/ollie_odell
■ Ollie's Instagram https://www.instagram.com/ollie.odell/

■ Coaching: https://forms.gle/7JALvV2eAkGu89CC9
■ Instagram: https://www.instagram.com/jlx_coaching/
■ For -37% on MyProtein: http://tidd.ly/61eeb7ae (Code: JLX)
■ For £5 off MuscleFood.com: http://tidd.ly/98b12fe9 (Code: JLX)

Trying to grow your glutes? Of course you are, well this episode should be at the top of your list!

Join Jack and Xander as they go through their top 5 exercises to grow your glutes. Find out the what, the why and the how for each of the exercises that you'll need to have in your plan for a killer booty building plan!

■ Coaching: https://forms.gle/7JALvV2eAkGu89CC9
■ Instagram: https://www.instagram.com/jlx_coaching/
■ For -37% on MyProtein: http://tidd.ly/61eeb7ae (Code: JLX)
■ For £5 off MuscleFood.com: http://tidd.ly/98b12fe9 (Code: JLX)

Join Jack and Xander as they explore easier, cheaper and more convenient methods and foods for fat loss. Other topics for episode 11 include the ins and outs of training with RIR, the NHS shake and soup diet and find out what Jack has started eating...

Join Coaches Xander and Jack as they divulge some more personal thoughts on taking care of yourself, how to NAIL a gaining phase and how to do so while enjoying a thriving social calendar. Enjoy.

Please LIKE, SHARE & SUBSCRIBE.

■ Coaching: https://forms.gle/7JALvV2eAkGu89CC9
■ Instagram: https://www.instagram.com/jlx_coaching/
■ For -37% on MyProtein: http://tidd.ly/61eeb7ae (Code: JLX)
■ For £5 off MuscleFood.com: http://tidd.ly/98b12fe9 (Code: JLX)

Join Coaches Xander and Lauren as they talk through some key points which are mostly likely effecting your progress, your happiness and your success. Let's dig in.