Feeling in control starts with tuning in. In this episode, we talk about simple strategies to reconnect with your hunger cues — like putting your fork down between bites, drinking water with meals, and slowing down to notice when you’re actually full. It's not about restriction, it’s about awareness.

In this short intro, Isaac and Brooke give you the full scoop on what this video series is all about — simple, practical nutrition and lifestyle tips to help you feel your best outside the gym. Nothing extreme. No tracking apps needed. Just real-life habits that actually stick.

Want to feel better without overhauling your life? This episode’s for you.

We break down our 10 Habits Challenge—a free, flexible way to reset your daily routine, boost your energy, and build momentum. It’s not about perfection. It’s about stacking small wins and seeing how many days you can show up for yourself.

Here are the 10 habits we cover:

1. Fork down between bites

2. Pick from 2 protein-packed breakfasts (24g+ protein)

3. Drink 500ml of water with every meal

4. Say something kind to someone each day

5. Walk or run outside for 30 minutes

6. No sugary drinks

7. Keep a consistent wake-up or bedtime

8. “Dinner & done” — no post-dinner snacks

9. Eat a big-ass salad (5x/week)

10. Eat at least one piece of fruit

    
    

We also explain how to track your progress—no all-or-nothing thinking required.

Listen in and start whenever. This challenge works in July, January, any random month!

Link to heart rate calculator: https://www.myprocoach.net/calculators/hr-zones/

Ever feel like running is just...hard? You're not alone! In this quick episode, Brooke and Isaac dive into the basics of Zone 2 running—a simple method to finally enjoy your easy runs. Learn how pacing by heart rate can transform running from a dreaded chore into something enjoyable and sustainable. Plus, we chat about interval workouts and why they’re your perfect chance to ignore the heart rate monitor and let loose!

In this episode, Brooke and Isaac break down the 3 most common fitness goals people have heading into summer:1. Lose weight or build muscle2. Maintain current health & fitness3. Enjoy the summer fully and not care (at all)Whatever your vibe is this summer, we’ve got tips to help you stay aligned with your goals — without sacrificing BBQs, patios, or your sanity. We’ll chat about how to handle temptations, what “maintenance” really means, and how to build structure without going full diet mode.

Race week is here! In this episode, Isaac is joined by Courtney from Lost Cycle to chat all things race prep for the Forest City Road Races happening this Sunday, June 8th. Whether you're running the 5K, 10K, or half marathon, this episode will help you feel calm, confident, and ready to toe the line.

We cover:

• What to do (and NOT do) this week

• Shakeout runs: what they are and when to do them

• Carb loading: simple strategies that won’t leave you bloated

• Race day routines, mental prep, and gear tips

• What to expect on the course

If you're racing this weekend, this one’s a must-listen. And even if you're not, it's packed with tips you can use for your next event!

In this episode of The Movement Podcast, Isaac and Brooke dive into the world of supplements—what they’re currently taking, what they’ve tried (and ditched), and how they approach supplementation as part of a well-rounded health and fitness routine.

They break down common questions like:

• Do you really need protein powder?

• What’s worth the money—and what’s just hype?

• And what mistakes have they made along the way?

Whether you're just getting started with supplements or you're wondering how to refine your routine, this episode offers no-BS insights and practical tips to help you make informed decisions.

In this episode of The Movement Podcast, Isaac and Brooke get real about the fitness and nutrition mistakes they've made—and in some cases, still make! From common gym slip-ups to nutrition habits that didn’t serve us, we’re breaking down six real-life lessons in hopes that you can learn from our missteps without making the same ones. Whether you're just starting out or have been training for years, this episode is a reminder that no one has it all figured out—and that’s okay.

💥 Tune in for a fun, honest, and informative chat that might just save you from a few stumbles on your own health and fitness journey.

We sat down with Courtney from @lostcycle to talk about what a perfect day looks like now... vs when we were 20 😂

Spoiler: there's less tequila and way more oat milk lattes.

We also shout out a bunch of our fave local London spots—coffee shops, workout spots, restaurants, recovery hangouts—you name it.

You don’t need to overhaul your entire routine to start feeling better — sometimes it’s the smallest habits that make the biggest difference.

In this episode, Brooke and Isaac each share 10 easy-to-implement micro habits that can create serious momentum. These are the little things that stack up over time — from skipping the double-double at Tims to setting up “anchor habits” that lead to better days (like Isaac’s daily smoothie that reminds him to take his vitamins and creatine).

This episode is packed with real-life, actionable tips you can start using today — no overthinking, no perfection required.