Welcome to episode 4.

In this episode we are delighted to have Mhairi Boorman, a doula based in Nairobi, Kenya. In our conversation we first of all find out what exactly a doula is, how she became one and why.

Mhairi takes us through the types of doulas and their various roles pre-natal, during birth and post-

natal.

She discusses the importance of having a birth plan and being an advocate for yourself during pregnancy and birth (and how a doula can be an invaluable person for this). We talk about the different hospitals and physicians here in Nairobi and how Mhairi navigates them as a doula.

Andy also shares his experience with a doula when his daughter was born. This is an incredible information packed episode, and we all learnt a lot!

If you want to work with or contact Mhairi head over to her website: www.thesafaridoula.co.ke

Learn more about the amazing benefits of working with a doula here:

https://evidencebasedbirth.com/the-evidence-for-doulas/

Welcome to episode 3.

We discuss all things pre/peri & post workout nutrition.

Once you have all your big rocks in place, you can look to optimise your performance, goals and health through nutrient timing.

Learn how to structure your nutrition around your training if you:

Are in a fat loss phase.

A muscle building phase.

A maintenance phase.

And how to do this depending on what time of day you train.

We discuss calorie & carb cycling and nutrition for rest days.

As always, we hope you find this useful.

Welcome to the first episode of Season 9!

Here we have a general catch up and discuss:

How Andy is setting up his calorie deficit- nutrition, training & cardio.

How Leon is struggling with motivation/ goals and direction with his training.

How he is considering TRT and how we would all love to educate people about doing this the right way.

The importance of cardio and not just in a fat loss phase.

How to manage your blood glucose as a vegetarian (and generally eating higher carbs).

We hope you enjoy this first episode and find some useful takeaways.

Welcome to the final episode of Season 8.

Here we have a general catch up and discuss:

Taking an ego check and focusing on your form whilst training.

How progressive overload is not everything.

Are you really ready for fat loss?

How hormonal imbalances could hinder your fat loss.

The importance of understanding metabolism and having a plan for your fat loss phase.

We end discussing the importance of health and not to jeopardise it for short term aesthetic goals.

Welcome to episode 11 of the Bodcast.

In today’s episode we go through our pet peeves in the health & fitness industry.

We cover:

Our dislike of ‘challenges’ and why.

How social media has glorified short term changes & quick fixes.

Influencers trying to normalise things like bloating and cellulite.

People who weight and then become experts & sell their product without being qualified.

Online coaches who have had no experience training people in person.

Online coaches who sell programmes again without any real experience.

And more 😊

Whilst we are ranting a bit, we hope this helps you see through some of the B.S that is out there so that you can find a coach or a training/ nutrition programme that is legit.

Welcome to episode 10 of the Bodcast.

In today’s episode we have a general chit chat covering all sorts of interesting topics.

The importance of maintenance phases, both for bodybuilders and general population.

Taking a long-term view to your health & fitness goals; how we dislike the health & fitness industry’s marketing to 4–12-week transformations.

The power of your mindset when it comes to over coming and dealing with injuries, disease and/or other health conditions.

Always put your health first over other goals- like fat loss.

The benefits of delegating tasks, increasing your productivity, and managing your time.

The power of sleep and managing your stress.

This was an enjoyable conversation and we really hope you gain some nuggets of wisdom from it.

Welcome to episode 9 of the Bodcast.

Today we are talking with Specialist Physiotherapist Aniksha Trivedi who is the founder of Proactive Physiotherapy and Wellness here in Nairobi.

Aniksha had literally just come back from the Commonwealth Games with the Kenyan team, so we had to ask her how that experience was!

We then dive into common anatomical issues that arise from people who are pushing muscle growth and performance in the gym.

We talk about the importance of tendons, what they are, how to treat tendon injuries and what you can do to prevent them.

Aniksha discusses how important a good warm up is and how she likes to programme in mobility.

We also talk about our opinions on foam rolling, Thera guns and stretching (you might be surprised with some of these answers)!

She takes us through some new treatment technology she has such as Shockwave therapy.

We discuss how important it is to work with a physiotherapist not just when you are injured, but proactively as well.

This is an info packed episode, and we really hope you find it useful.

If you want to work with Aniksha and her team head over to @proactive.ke

Welcome to episode 8 of the Bodcast.

In this episode we are talking all about bloodwork.

Why you should consider getting it.

What types of tests to order and where.

Then we go into some of our individual bloodwork to show you how useful it can be to making changes to optimise your health.

We talk through cholesterol, sex hormones, liver function, thyroid and more!

If you are interested in getting your bloodwork done don’t hesitate to contact any of us for more details.

Welcome to episode 7 of the Bodcast.

In this episode we welcome back Specialist Pelvic Floor Physiotherapist Sarah Peacock.

We first had Sarah on the podcast back in 2020 discussing the importance of the pelvic floor.

This time we are going into incontinence and prolapse.

These are issues that effect so many women, yet they go un-talked about and ignored.

So many women live with these feeling helpless, lost and frustrated, unable to do the things they used to love like weight training and running.

Sarah talks us through what incontinence and prolapse mean and the different types.

She discusses the signs and symptoms and who you can reach out to help diagnose you.

We discuss how there are so many things you can do, working with a pelvic floor physiotherapist that will enable you to get back to the activities you love doing and have stopped out of fear.

Sadly the status for women with incontinence or prolapse is either to get on with it or go for surgery.

Sarah talks about how this is just not true and the importance of spreading awareness about these topics.

We hope you find this podcast as interesting and useful as we did!

You can find Sarah on IG @sarahlouisepeacock

She also does virtual consultations if you are not able to see her in person.

Welcome to episode 6 of the Bodcast.

Today we discuss the important of individualising your exercise selection & programming based on your biomechanics and goals. And not on your favourite influencer’s ‘swipe & save’ workouts.

We talk you through how we do this with ourselves and our clients.

We discuss the advantages of certain specialised pieces of equipment such as safety bars, wedges and machines.

How filming yourself is a key way to assess movement patterns.

The importance of programming and learning to train with intensity.

We hope you find this useful.