The Recipe for High Performance

In episode 7, I talk you through how to build your own workout program, when to train, how often to train and what exercises you should be doing. This is an episode full of valuable tips and tricks on building your workout routine that will get you results.

@toddkennyfitness
[email protected]

I am joined by @embodyhealth to chat about keeping a positive mindset during iso. With many Victorians doing it tough, we talk about some tips and things you can do to keep a positive mindset to eat well and maintain a good exercise regime.

In todays episode I will be discussing how to drop body fat, some do’s, don’ts and common mistakes I constantly see.  

Dropping body fat and looking shredded is a main goal for many people. Yet, working in the health and fitness industry, I am constantly seeing people doing all the wrong things to lose body fat.

To workout what macros you should be eating:
Protein: 2-2.5g per kg of BW
Fat: 1g per kg of BW
Carbs: Fill remaining calories with carbs

Example: for a 70kg person eating 2400 calories
Note*
1g of protein = 4 calories
1g of carbs = 4 calories
1g of fat is = 9 calories

Step 1
Protein: 70kg (BW) x 2.5= 175g
175g x 4 = 700 calories

Step 2
Fat: 70 (BW) x 1g = 70g
Carbs: 70g x 9= 630 calories 

Step 3
700 calories + 630 calories = 1330 calories

Step 4
Now we are going take take 1330 calories from our target of 2400 calories.
2400 - 1330 = 1070

Step 5
We are going to be eating 1070 calories from Carbohydrates.
1070 / 4 = 267.5g of carbohydrates.

175g of protein
70g of fat 
267.5g of carbs 

Total: 2400 calories 

@toddkennyfitness
[email protected]

On episode 4 I am joined by Matt Taylor who is a strength and conditioning coach for the  AFL Field Umpires.

Matt talks about the performance requirements, recovery and nutrition of an AFL umpire. How they train to prepare for games and what a typical pre-season looks like. 

Matt is a highly experienced coach and has a wealth of knowledge. 

So make sure you tune in, this is a in rightful episode that you don't want to miss. 

@mtaylor_sportsience
@athleteperformance_ed

In episode 3, South East Melbourne Phoenix point guard Kyle Adnam joins ‘The Recipe for High Performance’ for a special athlete edition. We chat about his career in the NBL, spending time with the Dallas Mavericks and how he prepares for games. We get an insight into the struggles he has had to overcome and the life of a professional athlete. This is an episode that you don’t want to miss!

In episode 2, special guest Emma Dickeson joins the show to discuss the female athlete. We talk about the differences between genders, how hormones may affect performance, the impact of social media and relationships with food.

@embodyhealth
https://www.embodyhealthpt.com/

With the latest restrictions all over the world, many people have taken up running as their form of exercise. In this episode I will discuss my top seven tips to improve your running and minimise the likelihood of injury. I will cover all things from managing workload and de-load weeks to your nutrition and recovery techniques.