This week I'm joined by Strength Coach and Owner of Spartan Performance, Jack Lovett. Jack is known for being one of the best Strength and Strongman/Strongwoman Coaches in the UK and owns, in my opinion, the best facility in the country.

In this Episode Jack discusses:
- Why evolving as a Coach and as a Facility is so important to him.
- Who his biggest influences were starting out in the industry and who have been the biggest ones since then and what he learned from each of them.
- His Key Training, Coaching and Business Principles.
- Why he is such a huge proponent of Strength Training and what he attributes to his and Spartan Performance's success in developing a culture of Strength and so many strong clients and athletes.
- The common issues he sees with Strength Training that limits people's results.
- What first attracted him to the sport of strongman. What key training principles are needed to be successful in the sport and why so many of his Gen' Pop' clients and other sport athletes also have Strongman style training in their programs.
- The importance of recovery to maximise trainability and results. His Go-To methods for recovery and his hierarchical approach to maximising recovery with his Clients.

Due to moving house in 2 days time this is a repeat of a popular Q'n'A from earlier this year. Enjoy.

In this episode I discuss how to maximise your training when short on time and how being short on time doesn't mean your training sessions can only be a Circuit, HiiT or a Metcon. I break down how to get the greatest results for those who only have 30-45 minutes to train each session and what adjustments to make for those who have a busy week and need to keep their training progress on track. If you're somebody who only has 30-45 minutes to train I detail how to structure your session to make the most of your valuable time and how focusing on and prioritising exercises that give you the most bang for you buck is key. If you're somebody who just needs to know what adjustments to make when it's a busy week and your sessions need to be shorter I provide a guide on what you should and shouldn't adjust on your current training program. We all have to make adjustments to our training at some point due to available time so be sure to take a listen and make sure lack of time doesn't derail your training progress.

This week I'm joined for the second time by Canadian Strength Coach, Writer and Author of 'The Ultimate Pull Up Program', Meghan Callaway.

In the episode we discuss:
- How Meghan's back story has influenced her approach to training and coaching.
- How Meghan uses conditioning as a tonic and cathartic release and what she tracks to gauge health improvements with herself and clients.
- Why using training as a punishment should be avoided and why constantly beating yourself down with training decreases confidence.
- Why strength training should be a vital component of anybody wanting to sprint, jog or anything in between.
- Meghan's facebook rant on the issues she sees with Therapists only prescribing passive treatments for patient's and only focusing on the presenting symptoms.
- Meghan's incredible Pull Up Program Re-Launch and why she added in sections on Breathing, Bracing, Grip and Shoulder and Elbow Health.
- Meghan finishes off the podcast with a very open discussion on the impact that therapy has had on her life over the past 6 months.

I love having Meghan on the podcast, she's a great coach who's incredibly insightful and open with her thoughts and knowledge. We could have easily spoken for hours on this call. 

In this Week's Hump Day Q'n'A I discuss if the fear of missing out (FOMO) is hurting your progress.

In the episode I discuss:
- How FOMO impacts us day to day and why the increase in Social Media has multiplied our fear of missing out hundreds of time over.
- How Social Media has given us a greater access to information and how so much of it tantalises and teases us with lots of different exercises, training sessions and the perfect thing to achieve "X" increasing our FOMO.
- The 4 ways that I see FOMO impacting people and potentially hurting their progress and goal achievement.
- How we must catch ourselves when FOMO hits and learn to reflect on if giving in to our fear of missing out helps or hinders our progress/goals and if the word NO needs to be used to save us from ourselves.

This Week's guest is Dr. Emilia Thompson, a University Lecturer, Nutrition Consultant and Bikini Competitor.

In this Episode Emilia discusses:
- The common Nutritional mistakes people make when pursuing Body Composition goals and the key habits she looks to instil in her clients to lead to success in this goal pursuit.
- How she coaches clients who binge eat.
- Tracking VS Intuitive eating.
- How and when these approaches can be used most effectively. 
- Her key fundamental standards that a person should have before transitioning to intuitive eating.
- How she approaches maintenance and surplus phases with her clients and what key factors she focuses on to maximise success.
- Why she is a big proponent of focusing on Empowerment, Mindset and Self-Love with her clients and the approaches and habits she utilises with them.
- Plus a host of other Topics (we covered a lot in this hour)

In this Week's Hump Day Q'n'A I answer the question "how long should I be resting". I know what you're thinking, a whole podcast on rest periods, geez, and you'd be right. I even surprised myself with how many considerations I make and approaches I utilise to maximise a clients progress when it comes to programming rest periods.
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In the episode I discuss: 
- What some of the current research says about rest period times for strength, hypertrophy and higher volumes of work and how applying it blindly isn't all that practical for most gym-users who only have 60-75 minutes max' to train.
- What considerations need to be made when programming rest periods into a training session.
- How exercise selection and level of exertion effect programmed rest periods.
- Why I utilise rest periods with my clients.
- How I utilise certain programming structures and training methods to still achieve the rest recommended in the current research whilst also increasing the time efficiency of a training session, get more overall work done in the session and increase training density.

In this week's episode I'm joined by Amanda Wheeler. Amanda is a Strength and Conditioning Coach based in New York at Mark Fisher Fitness and is also the founder of Formation Strength, an online Women's Training Community. - In this episode Amanda discusses: - Why she felt moved to start a Women's only Training Community that wasn't "pink". - What the Formation Strength Training program focuses on to create a community of strong, confident women. - The beef she has with the Female Fitness Industry when it comes to providing content on such areas as body positivity and promoting the idea that Women need to be trained emotionally and psychologically different to Men. - Why she decided to speak out about her struggles with Anxiety, even recording a video during an anxiety attack to increase awareness and what coping strategies and resources she has found useful to help manage this issue day to day.