In this episode, I share with you a time management hack I have used that has helped me a ton. Lack of time management and poor productivity is something that we all deal with, and if you wanna become the best version of yourself, its something you need to take complete control of and solve it at the root of the issue. I highly recommend diving into Cal Newport's book Deep Work, but if you don't just takeaway this- Time block your time, stick to your allotted time blocks, get high quality work done. No more excuses for missed workouts, lack of meal tracking, meal planning, rest even. Time to get after it.

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I got this question on my instastory last week from Zam, so this goes out to him. This one is on motivation and how you can reframe your thinking around it. Also, don't you love how when you hit "finish" on something and suddenly you have a million good thoughts come flooding in all at once? Yeah that's me podcasting.. haha, anyway, just wanted to say, one BIG thing I didn't mention is having a GOAL= whether that is a squat goal, pullup goal ---- specific performance goal, or a physique goal where you are chasing fat loss or muscle gain---- like you want to get as lean as you can for a beach vacay or photoshoot, or even a behaviour goal... like showing up to the gym 4 times a week- this is gonna help you have something to work towards on days/weeks when motivation tanks. Alright, that's what I wanted to say!!

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In this episode, I sit down with Jonathan Repasch from Jonny Reps Fitness and we dive into his latest training endeavors aka strongman where he is going to be deadlifting cars!!, the importance of evidence-based coaching, how to prevent and manage fatigue and injury in the gym, and more! His energy is infectious, I think you are going to enjoy this one!

(0:52) - His backstory and current training pursuits

Jonny's site: https://www.jonnyrepsfitness.com/

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In this episode, I go off on a random thought I had while bringing a dog on a walk and picking up his shit. :)

Grab The Ultimate Guide to Body Recomposition

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Probably one of the most chill unscripted podcasts so far, in this episode we just shoot the breeze. We dig into how to be mindful with your nutrition while travelling, dealing with challenging work and family environments and situations, recreational drugs and more. 

Leo's site: https://teamkairosonline.com/ 

His Instagram: https://www.instagram.com/leoalvespt/ 

His Podcast: The Leo Alves Podcast 

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Instagram - @dfitzle   

Website - www.dfitzle.com 

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In this episode, I go off on a quote. Takeaway is this- you can't fuck this up. Fucking up is not a good enough reason to quit. Keep going you rockstar, you got this.

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In this episode, I dive into 5 reasons why you should track your food intake, and two reasons why you should not. If you are someone who has been on the fence about tracking, this episode will help you discern! 

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In this episode, I sit down with Aqilah Norazman, and share our thoughts on sustainability, habit building, how to adopt a long term approach and mindset to your goals, and share her journey with mental health as well!

Aqilah's Instagram- https://www.instagram.com/coachaqilah/

In this episode, I dive into the top 14 Training myths and bust them all wide open! Enjoy

1. Cardio is better than weight lifting for fat loss

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In this episode, I dive into the top 11 Nutrition myths and bust them all wide open! Enjoy

1. Calories in Calories out is bad science

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