Having a goal alone is not enough to pull you through when motivation is low. In today's episode I talk through how you can build out goals and fears to give you more motivation and get the results you really want.

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This could be the most useful episode yet. I go through 7 things you can do to manage your hunger levels so you can get lean and stay lean year round without much effort.

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Dieting, getting lean and maintaining it is f*cking hard... Unless you follow my 3 rules discussed in today's episode.

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If you get these wrong, you won't be building any muscle for long. We've helped 100s of guys and girls to grow muscle and strength - these are three things you have to get right.

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I'm not a fan of PT's preaching "holidays are there to be enjoyed, have whatever you want" Or, the side, "you should stick to your usual routines on holiday". Both are bad in my opinion. Here is what I use for myself and clients that is simple and works - it's called the TRIP Protocol.

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'Metabolism' is a hot topic that a lot of people bang on about on social media. Consider this a simple 'all you need to know' about metabolism to understand how to manipulate it in your favour.

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Training splits are something I get asked about every week. In today's episode, I break down my favourite splits based on whether you can train three, four or five times a week.

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Build a body that looks good, moves well, and leads from the front. Hosted by Blair Sangster, founder of JCKD - this podcast delivers raw, practical strategies to get leaner, stronger, and more disciplined in the real world.

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