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This episode is a great conversation with a former colleague of mine. Having worked in a gym together for many years me and Sam have had some very enlightening conversations with each other around coaching philosophy, exercise and nutrition... this falls into the same bracket.

We have a good long conversation about how to go about making sensible improvements around lifestyle and nutrition not only from a technical aspect but more on how you can get yourself into the mental position to make empowered changes about your life!

You have to be willing and ready to make these changes in the first place and any good coach will not enforce their beliefs upon you they will enable you to explore your own beliefs and live in accordance with them. In other words you decide your fate.

Another key aspect we delve into is how to make the desirable habits more achievable!
If it's journaling... we've got you sorted. If it's exercising... we've got your sorted. If it's cooking... we've got you sorted.

The final part which I think is a critical component is how to encourage good nutrition in children!
Note: Enforcement and Insistence are not the way to do it.

Enjoy the episode with Sam and for more from Sam you can find him on facebook here > (1) Sam Wilkinson PT & Nutrition Coach | Facebook 
or check out his website here > Sam Wilkinson Personal Training (samwilkinsonpt.com)

Enjoy the episode!

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We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

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Hello and welcome to the Lenko Show!

In this episode we are discussing the 4x4x48 challenge made famous by David Goggins where the aim is to run 4 miles every 4 hours for 48 hours.

In this episode we talk about;
- The Challenge and our chosen charity
- What our preparation has been like 
- The hurdles involved in this challenge
- The nutrition / sleep / soft tissue recovery strategies and more down to the details of vaseline application....!

Enjoy the show and please feel free to share the episode and if you would like to make a donation to our chosen charity (The Pulmonary Fibrosis Trust) That would be absolutely amazing! 

Here is the link to our just giving page - Team Lenko fundraising for The Pulmonary Fibrosis Trust on JustGiving

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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Hello and welcome back to The Lenko Show for what is a mini milestone our quarter century episode where we have drafted in Triathlete Tom Wasley to talk endurance. 

Fresh from his 4hour morning bike ride followed by a run immediately after you'll learn straight away that endurance sports require some serious commitment to perform well at a high level! 

Tom has been on a remarkable journey from playing american football to then losing over 100lbs in weight and trying shorter triathlons to progress to where is is now in preparation for a full Iron Man in Switzerland this year. 

We cover a ton of info in our chat;
- Tom's current training structure 
- Current training goals
- Performance measures and testing
- Supplementation
- Mindset 
- Nutrition (Race day / Training Day / Recovery day)
- Training gadgets and performance tools

We then wrap up with how you can get started if you're contemplating taking up the sport or you would fancy a challenge. 

Enjoy the show and give @tomwastri a follow on IG

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

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Hello and welcome to Episode 24 of The Lenko Show. In this episode Alex and Chris come together to discuss how to overcome fear. 

The obvious place to start with this is with the question 'what is fear?' in figuring this out we can begin to understand our thought process in the moment. If we are able to become aware of our thoughts and understand them we can begin to assume control and direct our thinking and change our response. 

In amongst the discussion we also cover key strategies to overcoming fear in the moment and long term such as;
- How to journal (the supercharge journal)
- Rephrasing your own criticism
- Breath control
- Positive affirmations
- Visualizations
and some more in the moment physiological hacks from lip tapping to tuning into your heart and breathing. 

The final golden egg is one which you can do everyday that can absolutely fit in with what you do already... but we'll leave you to find that nugget yourself! 

Enjoy the show.

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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Hello and welcome back to another episode of The Lenko Show where we discuss all things health and performance. 

In this episode I speak with Personal Trainer Jonny Baird about how to drop body fat and live a healthy lifestyle. 

Dropping body fat is incredibly easy, just don't consume any energy, doing it in a healthy manner however can be a little more complex and that is what we aim to clear up for you with this episode. 

During this episode we discuss a whole host of topics within healthy living and fat loss that will help put you on the right track and figure out what you need to do if there are any changes you would like to make. 
- Calories in vs Calories out
- Good vs bad foods debate
- The importance of protein 
- How to track 
- Measuring progress 
- How to exercise

The final part is where we discuss what questions you should ask if you're looking to find a coach yourself! 
Yes, you should be interviewing your prospect PT to find out if they are the right match for you. This is something we always do as coaches and PT's to see if #1 we can actually help you and #2 if you are a right fit for our skill set and the way we work.... well, that what any good PT will do anyway.

The book recommendations from Jonny in this episode
1- Tools of TITANS by Tim Ferris 
2- The Subtle Art of Not Giving a F*ck by Mark Manson

Yu can get in touch with Jonny and find him on Instagram @JonnyBairdPersonalTraining

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
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Hi folks and welcome back to the podcast, in this episode we discuss all the big things you need to be aware of to get started as a runner!

We talk about getting to know your route, becoming familiar with the feeling of fatigue and the psychology of just getting started!

Enjoy the show and please feel free to reach out to us if you have any questions at all.

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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Hi folks and welcome back to another episode of the Lenko Show. 

This time out I catch up with one of my old team mates and sports performance guru John Kenyon. 

John / Bobcat has recently retired from playing professional and international American Football (Potsdam Royals & Great Britain) and as part of his transition into the next phase of life without professional sport he is pursuing a career in coaching. 

Some of the Key Areas we discussed were...
- How lockdown is affecting him (how he's adapted training and business).
- His time in professional sport which contained some very interesting conversations around areas of sport which you wouldn't typically deal with as an athlete. 
- His advice for developing athletes who want to have a career in professional sport. 

John is also working on a Masters Degree in Sports Performance Psychology and as this is a huge topic of interest for me too we got into some of the nitty gritty such as how coaches should give feedback and the difference between group and individual feedback. PLUS how he applied sports psychology practices to his own performance!

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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Hello and Welcome to Episode 20 where today Alex and Chris are just going to have a good argument with each other for no apparent reason! 

Today the lads discuss some of the most common training errors (not all of them) and what you can do to avoid making those very same mistakes. 

Enjoy the show!

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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How to Run a Faster 5km!

Hello and welcome back to another installment of our podcast this time featuring our top 10 tips on running a faster 5km. 

I know it says how to run a faster 5km but these tips can definitely be applied to pretty much any distance. 

Although neither of us are 'Runners' we certainly have experience in this field from preparing clients of our own to run 5k / 10k / half marathons / marathons and Ultras we know how to break down sticking points and help you accelerate through your training to increase your speed and crucially your durability. 

We have indeed put these principles to the test through training ourselves for marathons and ultra marathons (even though we definitely don't class ourselves as 'runners'). So, what we can tell you is we know this stuff works. 

Running is one of the most accessible activities with an incredibly low barrier for entry and participation which can yield brilliant health rewards when done intelligently. If you're listening to someone who has ruined knees and ankles that says running is bad for you they're only trying to put you off because they screwed themselves up! 

Do not fall into the same trap!

Listen to this podcast, apply our tips to your training and if you get a little stuck or you would like a bit more help just fill in our survey below and we will help you break through to another level. 

Fill in our running performance survey to receive personalized feedback and tips on how you can progress your running!

https://forms.gle/JGqW2L7cdVjvocvp8

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
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Incredible, Inspiring and seriously motivational. 

Welcome back to another episode and this time I am very pleased to bring you the conversation I had with one of the coolest guys around! 

He's competed at 2 paralympic games so far and is in the process of training for his 3rd which will hopefully go ahead later this year in Tokyo. 
He is a British record holder in the F35 Shot Putt and in the C1 1km Time Trial. 

My guest this week is Sam Ruddock....!

Enjoy the show, here are some of the key things we discussed through the show;
- Sam current roles, day to day job alongside research projects and training as a full time athlete.
-The London 2012 legacy and accessing sport.
- Cerebal Palsy and how Sam managed to maintain a high level of independence and still compete in sport through to university where he took up American Football!
- The process of being spotted and then 8 months later competing in London 2012!!!
- Staying focused in the short term and not being distracted or disheartened by the uncertainty of when the Tokyo games will be.

There are so many gems and moments in this show which will have you thinking and contemplating your actions and mindset but there is no doubt that you will feel fired up and inspired!

Let us know what you think to this episode with Sam by leaving a review and wish him luck in his quest for a PB and a medal in the Tokyo games!

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show.