In today's show I'm joined by a fellow fitspo, Roo Allen. Roo shares his own experience as we chat all about male expectations with showing your emotions, judging from Instagram, self-improvement, insecurities, confidence and cosmetic surgery. Strap yourself in for this one, enjoy!

Timestamps:

00:00: Intro

02:23: Being confident on IG vs. in-person

05:04: Trying to show "more" sides on Instagram and not taking it too seriously

10:51: Trying to show "more" sides on Instagram

14:30: "PT's eat that?!" 

18:26: Food & balance

23:35: Confidence

26:52: "Gender" expectations, men showing emotions

38:22: Procedures

40:38: "But you don't need it" - things not to say

47:39: Habits from "insecurities" 

52:40: Temporary 'fixes'

59:00: Making a change: can no longer stand the pain of suffering

01:12:46 Mental peace and opportunity

Enjoy! If you want to say Hey to Roo or ask him a question you can find his links below!

@rooallen

@rooallenfit

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Everyone keeps mentioning April 12th but is a gym membership actually for you? In this ep I chat through this plus advice on how you can make these ride a lot smoother. Hope this helps!

Training programme as mentioned:

Return2Gym 4 week online training programme to get you back into a routine and on track here

Need face-to-face coaching?

Trial group personal training for 30 days from when we can re-open

Instagram:

@square1pt

@emmaghaymes

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He's survived 3 tumours and completed a marathon just a year later in his 20's..

Today I get to speak with a friend, fundraiser and public speaker, Chandy Green, who talks about living with and managing disabilities or illnesses rather than focussing on a "cure". That it doesn't define you and that it can shape you in a positive way -

I love @hashtagchandy's outlook on life, I hope you do too, enjoy!

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@emmaghaymes

@square1pt

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Founding Bournemouth 7s, hosting the Harry Redknapp Show podcast as well as running his own - this guest is an incredible character with wonderful experience. In this episode I get the pleasure of chatting with Roger Woodall to talk about the success of Bournemouth 7s, running 1500 student nights around the UK in his early days and how all of this entrepreneurship started from his weird and wonderful upbringing.

We chat about the 30,000 attendee festival of how its become what it is today and the setbacks of having to cancel this huge event last year

I hope you love Dodge's perspective and take on life as much as I do. Definitely an inspiring story we'll take away with us.

Find Dodge here

Check out his podcast, The Eventful Entrepreneur, here

Listen to The Harry Redknapp show here

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UK directory of psychologists from your area, browse among eating disorder specialists to self esteem to weight-loss.

Recorded by popular demand! I make sure I stay in my own lane with this one but I go through my own experience with building a better relationship with my diet. Discussing the new "diet culture" word and it's battle.

Would love to hear your feedback on this one - hope it helps

Mentions in this episode:

Why Me Want Eat (Book) by Krista Scott-Dixon

@rhinutrition

@emiliathompsonphd

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Thanks!

@emmaghaymes

@square1pt

Short & long term motivation, why we get this feeling and if we should even strive for it.. smart watches, logging workouts, progress photos - all covered in this episode. Enjoy!

To be sent a complimentary physical training logbook for posting a review throughout the month of Feb- on Apple podcasts, please DM me by clicking here: @emmaghaymes or @square1pt

Cheers!

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How much is too much? How much caffeine do we find in coffee compared to espresso, tea, energy drinks, etc.. Can we use caffeine for performance, for fat loss or to suppress our appetite? - I give my 2 cents on all of these questions.

Caffeine = de-bunked. Enjoy!

@square1pt

@emmaghaymes

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Fat burners? Protein Powder? Vitamins? In this episode I give my 2 cents on different supplements. Enjoy! 

Topic time stamps:

5:42 Protein/Protein supplements

18:35 Fat burners

2:351 Creatine

32:50 Vitamin D

36:10 Vitamins/Minerals

As mentioned in podcast

Finland/vit D article

Creatine cognitive study example

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Meal plans are so 2008, you're not actually 'addicted' to sugar and a degree in nutrition isn't what you think

These are just some of the topics me and James, a registered nutritionist, trainer and conveniently my partner, chat about in todays episode.

We also cover how he would work with a client, the importance of understanding basic nutrition and other gems. Lap it up and let us know your thoughts! 

Books mentioned in this episode, check them out below:

Why me want eat - Krista Scott-Dixon 

The Fitness Chef - Graeme Tomlinson

Say hey to James here

@emmaghaymes

@square1pt

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How can we integrate new, healthy or productive habits consistently? I chat about different methods in this podcast episode as well as books that will help this such as Atomic Habits, The Slight Edge & The Compound Effect

You can listen to my All or Nothing episode from Season 1 as mentioned in this episode

Please leave a review if you're listening on Apple Podcasts :D

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Thanks!