How many hours do you get to sleep every night? Are you sure you are getting enough for your body to fully recover? Today’s deep dive will focus on optimizing your sleep. Chris mentions tips and tricks on how you can maximize sleep through quality rather than quantity. He also points out how long a good power nap should be. Plus, he shares his own sleep routine. If you want better ZZZs, then you should definitely take a listen!

“There is no ‘how much sleep should you get’, it is very individualized.”

-  Dr. Chris Spearman

In this episode:

· Understanding the five stages of sleep

· How to structure your nutrition to sleep better

· Supplements that can facilitate sleep

· The reasons why you should get a Fitbit

Resources:

GET COVER MODEL READY TODAY FOR FREE

FREE Cover Model Ab Guide - covermodelabguide.com 

FREE Cover Model Hypertrophy - covermodelhypertrophy.com

FREE Cover Model Supplement Protocol - covermodelsupplementprotocol.com

JOIN Cover Model Community - covermodelcommunity.com

BOOK Your Free Cover Model Consultation - covermodelconsultation.com

BUY Cover Model Blueprint (Was $997 now only $17) - covermodelblueprint.com

JOIN OUR 30-DAY FREE TRIAL TODAY Book Your Free Fitness Business Audit & See If You Qualify For A Free 30-DAy Trial - fitnessbusinessaudit.com

GROW YOUR ONLINE FITNESS BUSINESS FOR FREE

“Top 7 Myths To Scaling™ An Online Fitness Business To 7-Figures" - Get Access Now

Unlimited Leads - "5 Step Strategy - Double Your Lead Flow In 84 hours” - unlimitedfitnessleads.com 

Unlimited Sales - "How To Double Your Prices & Make 45% More Money Overnight" - unlimitedfitnesssales.com 

Book Your Free Fitness Business Audit - fitnessbusinessaudit.com

All Inquiries please contact: [email protected]

"Your struggles are your greatest opportunity for progress, seek them out!"

We all want results yesterday but when you try and rush something, it tends to go the other way. Join Chris today, as he gives the facts about how you can master exercise execution especially if you are just starting on your fitness journey. He also brings up the importance of frequency, patience, efficiency, and why you should learn that everything you do in the gym has a purpose.

“Frequency in training is so important. However, there is no point in training something more frequently if you are not training it correctly in the first place.”

-  Dr. Chris Spearman

In this episode:

· How to determine what is in your skill circle

· What’s on top does the work

· The importance of identifying the purpose of each exercise you do

Resources:

GET COVER MODEL READY TODAY FOR FREE

FREE Cover Model Ab Guide - covermodelabguide.com 

FREE Cover Model Hypertrophy - covermodelhypertrophy.com

FREE Cover Model Supplement Protocol - covermodelsupplementprotocol.com

JOIN Cover Model Community - covermodelcommunity.com

BOOK Your Free Cover Model Consultation - covermodelconsultation.com

BUY Cover Model Blueprint (Was $997 now only $17) - covermodelblueprint.com

JOIN OUR 30-DAY FREE TRIAL TODAY Book Your Free Fitness Business Audit & See If You Qualify For A Free 30-DAy Trial - fitnessbusinessaudit.com

GROW YOUR ONLINE FITNESS BUSINESS FOR FREE

“Top 7 Myths To Scaling™ An Online Fitness Business To 7-Figures" - Get Access Now

Unlimited Leads - "5 Step Strategy - Double Your Lead Flow In 84 hours” - unlimitedfitnessleads.com 

Unlimited Sales - "How To Double Your Prices & Make 45% More Money Overnight" - unlimitedfitnesssales.com 

Book Your Free Fitness Business Audit - fitnessbusinessaudit.com

All Inquiries please contact: [email protected]

"Your struggles are your greatest opportunity for progress, seek them out!"

In this episode, Chris presents his thoughts about the gyms reopening across the UK. Whether you have a frozen account or a canceled one and you plan on going back, the challenge for gym-goers is to verify if the commercial gyms have considered reopening safely. Tune in and hear what he has to say about your next move. At the end of the day, this is your life. Whatever you guys do, stay safe and enjoy!

“If you are out there and you don’t have someone that’s looking out for you, then maybe it’s time to change your facility.”

-  Chris Spearman

In this episode:

· Why you should reassess what is available to you

· What you should do if you are going back to the gym this weekend

· Take not on aligning yourself on what is best suited for you

Resources:

COVER MODEL SECRETS: 21 Day Cover Model Shred DOWNLOAD HERE (https://covermodelacademy.com/vip21day)

FREE Cover Model Arm Guide: DOWNLOAD HERE (https://covermodelacademy.com/freecovermodelarmguide)

FREE Bikini Model Glute Guide: DOWNLOAD HERE (https://bikinimodelblueprint.com/freebikinimodelgluteguide)

FREE Cover Model Community Access: ACCESS HERE (www.facebook.com/groups/covermodelacademy)

APPLY To Work With Us: APPLY HERE (https://covermodelacademy.com/application)

Connect with Dr. Chris Spearman:

Are You A Personal Trainer or Online Coach?

Listen To The Fitness Coach Freedom Podcast: CLICK HERE TO LISTEN

All Inquiries please contact: [email protected]

"Make the most of today, you will not get this day again."

We are often exposed to fad diets with no real scientific backing. Every day on social media, people share their diets and "how to lose weight fast" strategies, but the truth is, there is no shortcut to fat loss. In this deep dive, Chris speaks about the different hormones that affect fat loss. Plus, he dishes out how you can optimize these hormones in facilitating fat loss instead of fat storage. The leaner you get, the more efficient the regulation of these hormones is.

“Knowing how these hormones are going to be affected is what’s important but the psychological aspect is often overlooked.”

-  Dr. Chris Spearman

In this episode:

· Let’s talk about all things insulin

· Is cortisol fat burning or fat-storing?

· Why your thyroid hormones are important in regulating your basal metabolic rate

· Chris’ rules around cheat meals

Resources:

GET COVER MODEL READY TODAY FOR FREE

FREE Cover Model Ab Guide - covermodelabguide.com 

FREE Cover Model Hypertrophy - covermodelhypertrophy.com

FREE Cover Model Supplement Protocol - covermodelsupplementprotocol.com

JOIN Cover Model Community - covermodelcommunity.com

BOOK Your Free Cover Model Consultation - covermodelconsultation.com

BUY Cover Model Blueprint (Was $997 now only $17) - covermodelblueprint.com

JOIN OUR 30-DAY FREE TRIAL TODAY Book Your Free Fitness Business Audit & See If You Qualify For A Free 30-DAy Trial - fitnessbusinessaudit.com

GROW YOUR ONLINE FITNESS BUSINESS FOR FREE

“Top 7 Myths To Scaling™ An Online Fitness Business To 7-Figures" - Get Access Now

Unlimited Leads - "5 Step Strategy - Double Your Lead Flow In 84 hours” - unlimitedfitnessleads.com 

Unlimited Sales - "How To Double Your Prices & Make 45% More Money Overnight" - unlimitedfitnesssales.com 

Book Your Free Fitness Business Audit - fitnessbusinessaudit.com

All Inquiries please contact: [email protected]

"Your struggles are your greatest opportunity for progress, seek them out!"

In today’s episode, Chris addresses a topic that has been spoken about, although a lot of people are still struggling to get their heads around it. It is metabolic flexibility. Did you know that you can train your body to adapt and become more efficient at utilizing various fuel sources? If you answered no, then you best listen in! Chris is not here to give the basics that you already know, he is here to add a little bit of spice to the science of what’s going on and help you become a little more educated in the process.

“Metabolic flexibility is your ability to flip between one to the other and still have a better or more efficient impact on your energy systems.”

-  Dr. Chris Spearman

In this episode:

· Understanding metabolic flexibility

· How metabolic flexibility affects your body’s ability to use glucose

· Taking a peek into what goes on during caloric excess

· How intermittent fasting improves metabolic flexibility

Resources:

GET COVER MODEL READY TODAY FOR FREE

FREE Cover Model Ab Guide - covermodelabguide.com 

FREE Cover Model Hypertrophy - covermodelhypertrophy.com

FREE Cover Model Supplement Protocol - covermodelsupplementprotocol.com

JOIN Cover Model Community - covermodelcommunity.com

BOOK Your Free Cover Model Consultation - covermodelconsultation.com

BUY Cover Model Blueprint (Was $997 now only $17) - covermodelblueprint.com

JOIN OUR 30-DAY FREE TRIAL TODAY Book Your Free Fitness Business Audit & See If You Qualify For A Free 30-DAy Trial - fitnessbusinessaudit.com

GROW YOUR ONLINE FITNESS BUSINESS FOR FREE

“Top 7 Myths To Scaling™ An Online Fitness Business To 7-Figures" - Get Access Now

Unlimited Leads - "5 Step Strategy - Double Your Lead Flow In 84 hours” - unlimitedfitnessleads.com 

Unlimited Sales - "How To Double Your Prices & Make 45% More Money Overnight" - unlimitedfitnesssales.com 

Book Your Free Fitness Business Audit - fitnessbusinessaudit.com

All Inquiries please contact: [email protected]

"Your struggles are your greatest opportunity for progress, seek them out!"

Have you ever experienced waking up a day after doing a workout and you feel like some parts of your body or worse, every part of your body is sore? That is what you call Delayed Onset of Muscle Soreness. In comparison to acute muscle soreness, where you feel a burning sensation during a workout, DOMS symptoms generally occur 12-24 hours after a workout. Tune in as Chris gives a deep dive into everything you should know about DOMS.

“A moderate amount of DOMS is good to a degree.”

-  Dr. Chris Spearman

In this episode:

· Understanding Delayed Onset of Muscle Soreness

· Difference between eccentric and internal tension

· What causes a sarcolemma?

· Ways to prevent DOMS

Resources:

GET COVER MODEL READY TODAY FOR FREE

FREE Cover Model Ab Guide - covermodelabguide.com 

FREE Cover Model Hypertrophy - covermodelhypertrophy.com

FREE Cover Model Supplement Protocol - covermodelsupplementprotocol.com

JOIN Cover Model Community - covermodelcommunity.com

BOOK Your Free Cover Model Consultation - covermodelconsultation.com

BUY Cover Model Blueprint (Was $997 now only $17) - covermodelblueprint.com

JOIN OUR 30-DAY FREE TRIAL TODAY Book Your Free Fitness Business Audit & See If You Qualify For A Free 30-DAy Trial - fitnessbusinessaudit.com

GROW YOUR ONLINE FITNESS BUSINESS FOR FREE

“Top 7 Myths To Scaling™ An Online Fitness Business To 7-Figures" - Get Access Now

Unlimited Leads - "5 Step Strategy - Double Your Lead Flow In 84 hours” - unlimitedfitnessleads.com 

Unlimited Sales - "How To Double Your Prices & Make 45% More Money Overnight" - unlimitedfitnesssales.com 

Book Your Free Fitness Business Audit - fitnessbusinessaudit.com

All Inquiries please contact: [email protected]

"Your struggles are your greatest opportunity for progress, seek them out!"

Are you spending money on pointless areas? With the right perspective in place, you can make a better decision when it comes to supplementation. In today’s episode, Chris addresses pre and intra-workout nutrition and some principles when taking supplements. He shares his views on the least common supplements that can affect your workout and help you achieve your body goals. Every day there are 1,440 minutes where you have an opportunity to make the day the best possible version of how you want your day to be, regardless of where you are. 

“You need to fuel your body efficiently, effectively, and equally.”

- Dr. Chris Spearman

In this episode:

· When do you need to take creatine?

· Let’s talk about smaller supplements

· Why you should integrate electrolytes in your intra-workout

· The benefits of taking sodium

Resources:

GET COVER MODEL READY TODAY FOR FREE

FREE Cover Model Ab Guide - covermodelabguide.com 

FREE Cover Model Hypertrophy - covermodelhypertrophy.com

FREE Cover Model Supplement Protocol - covermodelsupplementprotocol.com

JOIN Cover Model Community - covermodelcommunity.com

BOOK Your Free Cover Model Consultation - covermodelconsultation.com

BUY Cover Model Blueprint (Was $997 now only $17) - covermodelblueprint.com

JOIN OUR 30-DAY FREE TRIAL TODAY Book Your Free Fitness Business Audit & See If You Qualify For A Free 30-DAy Trial - fitnessbusinessaudit.com

GROW YOUR ONLINE FITNESS BUSINESS FOR FREE

“Top 7 Myths To Scaling™ An Online Fitness Business To 7-Figures" - Get Access Now

Unlimited Leads - "5 Step Strategy - Double Your Lead Flow In 84 hours” - unlimitedfitnessleads.com 

Unlimited Sales - "How To Double Your Prices & Make 45% More Money Overnight" - unlimitedfitnesssales.com 

Book Your Free Fitness Business Audit - fitnessbusinessaudit.com

All Inquiries please contact: [email protected]

"Your struggles are your greatest opportunity for progress, seek them out!"

If you have never utilized carbohydrates before intra or post-workout or if you are a hard gainer and you’re struggling to put on size, this episode is made for you! Most of you join a program and are very cautious when it comes to carbohydrates. In today’s deep dive, Chris explores the world of carbohydrates and why they can be the most beneficial macronutrient around your workout. Join Chris as he also goes into discussing the science behind highly-branched cyclic dextrin.

“What you have first thing in the morning, before you go to bed, whatever it may be, is never going to be as beneficial as what you have in and around your workout perimeter.”

-  Dr. Chris Spearman

In this episode:

· Let’s talk about everything dealing with dextrose

· One really good supplement for carbohydrates

· How much carbohydrates should you have intra-workout?

· Powdered versus solid carbohydrates

Resources:

GET COVER MODEL READY TODAY FOR FREE

FREE Cover Model Ab Guide - covermodelabguide.com 

FREE Cover Model Hypertrophy - covermodelhypertrophy.com

FREE Cover Model Supplement Protocol - covermodelsupplementprotocol.com

JOIN Cover Model Community - covermodelcommunity.com

BOOK Your Free Cover Model Consultation - covermodelconsultation.com

BUY Cover Model Blueprint (Was $997 now only $17) - covermodelblueprint.com

JOIN OUR 30-DAY FREE TRIAL TODAY Book Your Free Fitness Business Audit & See If You Qualify For A Free 30-DAy Trial - fitnessbusinessaudit.com

GROW YOUR ONLINE FITNESS BUSINESS FOR FREE

“Top 7 Myths To Scaling™ An Online Fitness Business To 7-Figures" - Get Access Now

Unlimited Leads - "5 Step Strategy - Double Your Lead Flow In 84 hours” - unlimitedfitnessleads.com 

Unlimited Sales - "How To Double Your Prices & Make 45% More Money Overnight" - unlimitedfitnesssales.com 

Book Your Free Fitness Business Audit - fitnessbusinessaudit.com

All Inquiries please contact: [email protected]

"Your struggles are your greatest opportunity for progress, seek them out!"

Let’s talk about your energy system! A lot of people who are into losing fat and gaining muscle wonder if carb cycling is really necessary. The answer to this question is no. You can do whatever suits your lifestyle. Today, Chris points out the scientific value of carb backloading. He also talks about how you can structure your food intake so that you can still have a cheat meal. It Is not rocket science, but it is important to be aware of how your body responds to glucose, refeeds, rest days, and glucagon pathways.

“Different times of the day dependent on what your activities are like will dictate where your food should be structured.”

-  Dr. Chris Spearman

In this episode:

· Learning about glucose and what it does to your body

· What happens when you grow or lose muscles

· The two reasons why you are not losing weight

· How to structure your food routine

Resources:

GET COVER MODEL READY TODAY FOR FREE

FREE Cover Model Ab Guide - covermodelabguide.com 

FREE Cover Model Hypertrophy - covermodelhypertrophy.com

FREE Cover Model Supplement Protocol - covermodelsupplementprotocol.com

JOIN Cover Model Community - covermodelcommunity.com

BOOK Your Free Cover Model Consultation - covermodelconsultation.com

BUY Cover Model Blueprint (Was $997 now only $17) - covermodelblueprint.com

GROW AN ONLINE FITNESS BUSINESS FOR FREE

GET Unlimited Leads For Your Fitness Business - unlimitedfitnessleads.com 

GET Unlimited Sales For Your Fitness Business - unlimitedfitnesssales.com 

BOOK Your Free Fitness Business Audit - fitnessbusinessaudit.com

JOIN The Fitness Coach Community - fitnesscoachcommunity.com

LISTEN to The Fitness Coach Freedom Podcast: LISTEN HERE

All Inquiries please contact: [email protected]

"Make the most of today, you will not get this day again."

33 - DEEP DIVE: "Testosterone Myths De-Bunked"

Whether you are a male or female, you are producing a certain level of testosterone. In this episode, Chris throws light on some of the testosterone myths. He mentions several studies that have been done to straighten out misconceptions about the effects of training, taking performance-enhancing substances, and nutrition on the production of testosterone. Tune in to learn more, and by the end of the episode, Chris invites you to join the Facebook group. He wants to help you through this period of lockdown and try to empower, educate, inspire, and motivate you as much as possible. Join the community now!

“Taking performance-enhancing drugs is not the be-all and end-all and will cause a lot of detrimental effects if you are not training correctly, efficiently, and effectively.”

-  Dr. Chris Spearman

In this episode:

· Does resistance training increase testosterone?

· The 1996 study that got published in the New England Journal of Medicine

· How overtraining can affect a person’s testosterone levels

· Foods that may or may not impact the production of testosterone

GET COVER MODEL READY TODAY FOR FREE

FREE Cover Model Ab Guide - covermodelabguide.com 

FREE Cover Model Hypertrophy - covermodelhypertrophy.com

FREE Cover Model Supplement Protocol - covermodelsupplementprotocol.com

JOIN Cover Model Community - covermodelcommunity.com

BOOK Your Free Cover Model Consultation - covermodelconsultation.com

BUY Cover Model Blueprint (Was $997 now only $17) - covermodelblueprint.com

JOIN OUR 30-DAY FREE TRIAL TODAY Book Your Free Fitness Business Audit & See If You Qualify For A Free 30-DAy Trial - fitnessbusinessaudit.com

GROW YOUR ONLINE FITNESS BUSINESS FOR FREE

“Top 7 Myths To Scaling™ An Online Fitness Business To 7-Figures" - Get Access Now

Unlimited Leads - "5 Step Strategy - Double Your Lead Flow In 84 hours” - unlimitedfitnessleads.com 

Unlimited Sales - "How To Double Your Prices & Make 45% More Money Overnight" - unlimitedfitnesssales.com 

Book Your Free Fitness Business Audit - fitnessbusinessaudit.com

All Inquiries please contact: [email protected]

"Your struggles are your greatest opportunity for progress, seek them out!"