The Progress Lab

In this first episode of our mini-series on drug use in sport, we sit down with Kayle Kempster—personal trainer, bodybuilder, father, and someone with firsthand experience using anabolic steroids. This isn’t a “don’t do drugs” PSA or a “you must do this to be competitive” pitch. It’s an open and honest conversation from two people who aren’t enhanced, speaking with someone who is. Kale walks us through what he’s currently taking, how it works, and why he chooses to be transparent. Whether you’re in the tested side of sport or just curious about what goes on behind the curtain, this is a real look at something many are doing—but few talk about.

In this episode, we dive back into our conversation with Katrina Borg—nutritionist, CrossFit coach, and co-owner of Married to My Macros. We reflect on the moments that stood out to us most: from reigniting her competitive fire post-pregnancy to navigating the journey of motherhood while staying true to herself as an athlete and business owner. A powerful mix of grit, growth, and good chats.

In this episode, Alice and Chris sits down with Kat Borg — athlete, mum, nutritionist, and co-owner of both Married to My Macros and CrossFit Blackburn.They dive into Kat’s journey from the competition floor to the business world, and everything in between. She shares the highs of winning Senior Nationals, the real talk about finding her killer instinct again after becoming a mum, and what it’s like coaching others while still chasing her own edge.This one’s part story, part mindset reset. Whether you’re a parent, a coach, an athlete — or all three — Kat’s honesty and fire will hit home.

In this episode, we reflect on our conversation with psychotherapist Liam Hiney, who helps people move from feeling stuck to taking meaningful action—guided by their values, not just their goals. We break down some of our favourite takeaways, chat about the difference between motivation and momentum, and explore how aligning with your values can help you find clarity in the chaos. Whether you’re navigating a life crossroads or just curious about the psychology of change, this one’s worth a listen.

In this episode, we sit down with psychotherapist Liam Heiny for a deep dive into the world of goal-setting. Liam shares insights on taking action, overcoming obstacles, and creating a life that aligns with your values. Whether you're striving for personal growth or professional success, this conversation is packed with practical tips and motivation to help you move forward.

In this episode, Chris and Alice dive deep into the wild world of advice. From life-changing wisdom to absolutely terrible takes, they’ve scoured the internet to bring you the most hard-hitting (and questionable) recommendations out there. Tune in as they break it all down—what works, what doesn’t, and what should probably be ignored forever.

In a twist from our usual format, Chris steps into the hot seat as co-host Alice grills Chris on all things Olympic lifting. We’re tackling your Instagram questions—funny, serious, and straight-up myth-busting—without the usual fluff. If you’ve ever wondered about technique, training, or the weirdest things people believe about weightlifting, this episode is for you.

In this episode, Alice and Chris reflect on Dr Caity's episode Progress Through Pain (Episode 4) — breaking down the key takeaways that stuck with us. We talk about what it really means to keep doing the things you love, even when you’ve been told to stop, and how to navigate setbacks without giving up. Whether it's injury, life stuff, or mental blocks, this convo dives into why pushing forward (smartly!) matters — and how to do it in a way that works for you.
Check out Dr Caitys pain to performance protocol - https://www.thebarbellosteo.com/shop/p/paintoperformance
Follow her on instagram - https://www.instagram.com/thebarbellosteo/?hl=en
and check out her website - https://www.thebarbellosteo.com/

Ever wondered why your feed is full of weirdly specific ads and random content? In this episode, we compare our algorithms to see what the internet thinks we’re into—because apparently, it knows us better than we know ourselves. From bee outfits to AI systems and more, we’re diving into the weird world of targeted content. Let’s see who gets the strangest ads!

Join Chris and Alice as they share their journey from discovering pregnancy to navigating postpartum, blending humour with heartfelt, darker moments. Perfect for anyone, parents or not, looking for laughs and real talk!