In this short solo episode, I discuss the dangers of falling into the fitness comparison trap. Whether it's comparing your progress to a coworker, a friend on a trendy diet, or someone with elite genetics on social media, this mindset can hold you back. Learn how to focus on your sustainable fitness journey and avoid the pitfalls of unrealistic expectations.

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Timestamps:
(00:22) Scenario 1: Comparing Yourself to Coworkers
(01:18) Scenario 2: Falling for Quick Fix Diets
(02:40) The Role of Genetics and Social Media Deception
(04:10) Why Comparing Yourself is Counterproductive
(05:12) Embracing Your Unique Fitness Journey
(06:20) Final Thoughts and a Cliché That’s True
(07:02) Call to Action and Closing

In this episode, I’m joined by repeat guest and longtime friend Myles Nesbeth, a strength and conditioning coach now based in Toronto. We dive into the nuances of training splits, comparing full-body, upper-lower, and bro splits, and explore the value of cardio and community in fitness. Myles shares his insights on adapting workouts to your lifestyle and why enjoying your routine is crucial for consistency.

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Timestamps:
(00:47) Recap of Previous Episode
(01:27) Moving to Canada
(02:54) Living in Toronto vs. London
(04:19) Toronto’s Food Scene
(06:28) London’s Strengths Over Toronto
(07:57) Transport Comparisons
(09:42) First Fitness Topic: Training Splits
(11:08) The Value of Full-Body Workouts
(13:29) Push-Pull-Legs vs. Other Splits
(16:07) Bro Splits for Beginners
(18:27) Importance of Compound Movements
(20:58) CrossFit and Training Variety
(23:39) The Flexibility of Training Schedules
(26:05) Current Training Style and Goals
(29:32) Benefits of Kettlebell Training
(31:50) Adjusting Training for Longevity
(35:02) Adapting Training During Plateaus
(38:48) Understanding Progress Beyond Newbie Gains
(42:06) Cardio: Purpose and Training Styles
(45:29) Misconceptions About Cardio for Fat Loss
(47:28) Practical Cardio Training Suggestions
(49:48) Jiu-Jitsu Mind Games and Fitness Levels
(52:03) Closing Remarks and Where to Find Myles

In this solo episode, I break down my 30-day fat loss documentation. From my daily non-negotiables and calorie targets to lessons learned about plateaus and aggressive fat loss, I share my transparent experience. Tune in to learn about my mindset shifts, nutrition swaps, and how I used a consistency calendar to stay on track. If you're considering a cut or want insights into sustainable fat loss, this episode is packed with actionable advice and real-life strategies.

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Timestamps:
(00:38) Almost Quitting: Lessons from Episode 16
(01:25) Introducing My 30-Day Fat Loss Documentation
(02:10) Why I Spent 15 Months at Maintenance Before Cutting
(03:15) My Non-Negotiables for the Fat Loss Journey
(04:10) Realising I Was Losing Fat Too Quickly
(04:55) Balancing Strength Training and Jiu-Jitsu
(05:38) Using Scale Weight and Measurements to Track Progress
(06:22) Addressing Fluctuations: Why 12 Days Isn’t a Plateau
(07:18) The Consistency Calendar: Staying Accountable
(08:10) My Nutrition Swaps to Make Calorie Deficits Easier
(09:05) What I Ate During the Cut: Debunking Food Myths
(10:10) Biggest Challenge: The Tediousness of Documentation
(11:05) Reflections on My 2022 Fat Loss Documentation
(12:00) My Post-Cut Plan: Maintenance Before a Slower Deficit
(13:15) Advice for Staying Consistent Without Comparing Journeys
(14:12) Why Patience is Crucial in Building Fat Loss Habits
(15:10) Importance of Tailoring Calorie Goals to Your Lifestyle
(16:05) Free Resources: Calorie Calculator and Protein Cheat Sheet
(17:10) Why There Are No “Magical” Foods for Fat Loss
(18:05) Preparing for the Next 3 Months of Deficit
(19:15) Celebrating Small Wins and Looking Ahead
(20:30) Closing Thoughts: Links and Free Tools in Show Notes

Melissa de Sousa returns to share her fitness journey after 2 years of online coaching. We discuss her transition to intuitive eating, insights from the 75 Hard challenge, and how she balances fitness with a corporate lifestyle and travel. Melissa also shares her mindset shifts, including her changed relationship with scale weight and the small wins that keep her motivated. Tune in for an inspiring and practical look at how fitness can integrate seamlessly into daily life.

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Timestamps:
(01:02) Melissa’s Background and Life in London
(02:23) Traveling More Post-University: Favourite Destinations
(04:20) Melissa’s Thoughts on Seville and Oslo
(05:18) Reflecting on a Year Post-Coaching
(05:48) Starting the 75 Hard Challenge: Why and How
(08:03) Adapting 75 Hard to Fit a Corporate Lifestyle
(09:52) Overview of 75 Hard Rules and Lessons Learned
(12:14) Mindset Shifts from Coaching: Giving Grace and Letting Go of Perfection
(14:26) Relationship with Scale Weight: Progress Without Obsession
(16:53) How Tracking Trends in Scale Weight Changes Perceptions
(19:24) Transitioning from Calorie Tracking to Intuitive Eating
(21:45) Celebrating Non-Scale Wins: Melissa’s Fitness Journey Highlights
(25:10) Sharing Melissa’s List of Wins: A Tip for Staying Motivated
(28:04) Nutrition and Training Today: Balancing Consistency and Flexibility
(30:45) The Importance of Convenience Foods and Meal Prep
(33:02) Consistency First, Flexibility Later: Building Long-Term Habits
(35:10) How Melissa Transitioned Off Calorie Tracking Gradually
(38:10) Melissa’s Current Fitness Goals: Running a 5K and Building Discipline
(41:22) Insights from Leo’s 30-Day Fat Loss Challenge
(47:23) Reflections on Documenting Progress Publicly: Transparency and Value
(52:14) Impact of Sleep and Late-Night Meals on Fitness Progress
(56:24) Final Thoughts from Melissa: Staying Connected Post-Coaching

Laura McKee shares her inspiring 45kg weight loss journey and how her fitness goals have evolved. We discuss her transition from tracking protein to focusing on fibre, the importance of realistic progress in training, and her mindset shifts. Laura also dives into life in Norway, balancing fitness with travel and her goal to achieve unassisted chin-ups.

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Timestamps:
(01:12) Transitioning from In-Person Coaching to Online During COVID
(02:20) Life in Norway: Embracing an Outdoor Lifestyle
(03:47) Referencing Norway’s Lifestyle in My Upcoming Book
(04:40) Exploring South Korea: Laura’s Food Tour Experience
(06:08) Tracking Fibre vs. Protein: Laura’s Nutrition Shift
(09:06) The Role of Gut Health and Fibre in Fitness
(12:05) Laura’s Weight Loss Journey: 45kg Lost and Counting
(14:28) Sustainable Progress Through Small, Consistent Changes
(17:29) The Importance of Cooking for Fitness Goals
(19:11) Laura’s Training Goals: Working Toward Unassisted Chin-Ups
(24:23) Switching Gyms: New Environments and Motivation
(27:00) Realistic Progress: Breaking Free from Rapid Gains Expectations
(34:05) Why Long-Term Goals Matter More Than Quick Wins
(37:25) Positive Nutrition: The Abundance Mindset Approach
(40:36) Addressing Restrictive Diets vs. Balanced Eating
(43:06) Laura’s Reflection on Sustainable Nutrition and Fitness Progress

In this episode, I sit down with Alex d’Itaben, a long-term 1-2-1 online fitness member, to dive deep into his inspiring fitness journey. From shedding 9kg of body fat to gaining strength and building muscle, Alex shares the challenges and triumphs of transforming his lifestyle while balancing a demanding job and social life. We discuss calorie deficits, calorie surpluses, protein strategies, and the mindset shifts required to achieve lasting results. If you’re looking for relatable fitness motivation and practical tips for your journey, this episode is for you.

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Timestamps:
(00:42) Alex Introduces Himself: Life, Work, and Fitness Beginnings
(03:04) Why Alex Chose 1-2-1 Online Coaching
(10:02) Alex’s Fat Loss Journey: Starting with 9kg Down
(12:12) Transitioning to a Calorie Surplus: Strength Gains and Mindset Shifts
(17:06) How Alex Found Balance with Social Life and Fitness
(24:32) Strength Training Progress in a Surplus: Alex’s Reflections
(29:43) Starting a New Cut: Alex’s Mental and Physical Approach
(35:09) Leo’s Thoughts on Accountability and Coaching Impact
(41:08) Challenges with Nutrition: Leo’s Perspective on Environment Control
(50:00) Alex’s Advice: Why Accountability and Coaching Matter
(57:03) Closing Thoughts: The Value of Fitness Coaching

In this episode, I sit down with Dr. Josh Smith, a behavioural psychology expert, to discuss the challenges of creating lasting change. We explore topics like navigating resistance from family and friends, the value of community, and how your environment shapes your habits. Dr. Smith also sheds light on managing hunger and cravings, avoiding relapse drift, and overcoming the psychological hurdles of transforming your life.

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Timestamps:
(00:45) Introducing Dr. Josh Smith: Expert in Behavioural Psychology
(04:30) How to Navigate Challenging Relationships and Unsupportive Family Members
(12:40) Why Resistance to Your Change is So Common
(23:50) The Role of Community in Achieving Long-Term Success
(29:48) How Your Environment Shapes Your Habits and Progress
(40:43) Understanding the Anchor Points Issue and Its Impact on Your Goals
(50:58) The Importance of Budgeting in Life and Fitness
(01:05:48) What Is Relapse Drift and How to Avoid It
(01:10:28) Managing Hunger and Cravings for Better Results
(01:21:00) Episode Wrap-Up and Final Takeaways

In this episode, I read a chapter draft from my upcoming fat loss book, focusing on the role of community, environment, and microculture in achieving your fitness goals. Learn tips on handling peer pressure, optimising your surroundings, and building a supportive network to help you stay consistent on your journey.

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Timestamps:
(00:22) Why This Chapter Is a Work in Progress
(01:35) The Role of Community and Environment in Fitness
(02:47) Examples of Community Influence on Fitness
(04:15) Partners’ Impact on Fitness Goals
(06:02) Handling Peer Pressure in Social Settings
(08:40) Accountability and Overcoming External Blame
(09:52) Dining With Loved Ones: A Fat Loss Strategy
(11:20) Microculture: Optimising Your Home Environment
(13:35) Closing Thoughts on Community and Environment
(14:47) Call to Action: Staying Updated on My Book Release

Discover why protein isn't just for athletes but a vital nutrient for everyone. I discuss with you the best and worst protein sources, from seafood to nuts, offering practical advice for integrating optimal protein intake into your diet. Whether you're a gym enthusiast or a casual listener, learn how protein serves your body, aiding in repair, hormone production, and overall well-being, and find out daily intake recommendations.

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Timestamps

(02:27) The basics of protein

(04:24) The best and worst seafood protein sources

(05:26) The best and worst meat and egg protein sources

(06:42) The best and worst dairy protein sources

(07:51) The best and worst beans and nuts protein sources

(08:43) The best and worst common substitute protein sources

(09:42) How much protein should you have?

(10:35) Protein tips to bear in mind

Let's discuss everything breakfast-related.

I will debunk the myths about fasting vs. eating before exercising and then share tips on balancing proteins, carbohydrates, healthy fats and fibre to optimise your energy and performance.

I also share five easy and adaptable breakfast suggestions, including omelettes, oats, frozen fruit blends, sandwiches, and cereals.

So join me in this episode to improve your morning meal and fuel your fitness goals with knowledge and flavour!

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Timestamps:

(01:32) Fasted vs. Fed Training: What's Best for Your Workout?

(03:27) Key Breakfast Components for Optimal Energy and Health

(06:36) Top 5 Energising Breakfast Ideas for Active People

(13:01) Essential Mindful Eating Practices for Better Nutrition

(14:00) Closing Thoughts: Maximising Your Morning Meal Benefits