I’m joined by Jack Hallows for a raw, honest conversation covering the stuff most men avoid.

James De Lacey is a New Zealand strength and conditioning coach, researcher, and educator who has worked with professional athletes and teams across rugby league, rugby union, MMA, and combat sports around the world. He holds a Master’s degree in Sport and Exercise Science and has built a reputation in the industry for combining real world coaching experience with high level scientific research.

Coach Mark Carroll is a titan of the fitness industry as one of the most respected coaches in Australia, and the world. He has coached Bikini World Champions, Celebrities and hundreds of thousands of everyday gym-goers. Not only does he coach but he educates, and as I was learning to become a personal trainer, I would frequently learn from his material via seminars and face to face courses.

In this episode, I sit down with world champion athlete and elite coach Hattie Boydle for a raw, insightful conversation about training, mindset, and personal growth. Hattie shares her journey from elite gymnastics to overcoming an eating disorder, and how those experiences shaped her approach to fitness and life. We dive deep into what it actually takes to build muscle — especially for women — and why most people are overtraining and under-recovering. She explains how training intensity, rest, and a long-term mindset are the real keys to transformation. We also explore the emotional side of body image, grief, and how to use adversity as fuel for growth. This is an honest, empowering conversation that goes beyond sets and reps — don’t miss it.

The 10 best and worst exercises for building muscle and WHY.

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Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching

Get in touch 👋

Instagram: https://www.instagram.com/brockashby

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E-mail: https://teambrockashby.com/contact

Timestamps:

0:00 - Intro

1:13 - Chest

5:55 - Shoulders

10:58 - Triceps

16:35 - Lats

21:20 - Rhomboids/mid-back

25:14 - Biceps

29:32 - Quadriceps

33:14 - Hamstrings

36:29 - Calves

37:44 - Abdominals

Let's go 💪

Loren's been a friend since I was a young teenager. To see her work hard, climb to the top and perform with the best has been so satisfying. here's how she did it.

Pro rugby player and great mate, Jono Kitto, opens up about a side of life that not many rugby players are open to chat about. What a man!

Renee is a Naturopath and a wealth of knowledge when it comes to fertility, pregnancy and post partum. She is also a member of Built By Brock, my online coaching membership, so she lifts weights (really well) and walks the walk of a mother striving to better her health every day.

Renee's instagram: https://www.instagram.com/reneelynch_naturopath/

Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

Get in touch 👋 Instagram: https://www.instagram.com/brockashby

Tiktok: https://www.tiktok.com/brockashby

Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ

E-mail: https://teambrockashby.com/contact

Let's go 💪

What a pleasure it was to have Dr. Sue Varma on the show and drop gems of knowledge around optimism, mental health and living your best life when times get tough.

Its my birthday! Subscribing to the channel is the only birthday present I want.