The Run Down

This week I open the episode with about 300 different tangents then I go on to talk about the topic of ‘Mental Toughness’ and what I think it means to be ‘Mentally Tough’. I also give my theories on if and how we can teach people to be Mentally Tough in their own lives. 

The episode plays out a little like this:

• 15mins of just lying still (1:30)
• Caitlin made Vegan Cinnamon Scrolls (6:00)
• I rarely do things on an impulse (7:06)
• Investing in products you use regularly its worth it (8:30)
• I have been drinking Monster Ultra lately (10:34)
• I was talking mad shit while waiting to vote (12:30)
• I was frozen to the bone! (15:00)
• A few days off worked wonders for me (22:30)
• I am critiquing everyones lifts now (25:00)
• Kid got his car wedged like Austin Powers (31:48)
• What is Mental Toughness? (35:00)
• What do I think Mental Toughness is? (35:30)
• You need to understand yourself (38:19)
• What does it mean to be Hard Headed? (39:15
• Feeling Mentally low isn’t something you can just fight (40:50)
• Can Mental Toughness be taught? (44:28)
• It is ok not to feel 100% mentally (44:55)
• The Long Term attitude is Key (48:58)
• Consistent Small changes over a long period is far more sustainable than making them all at once (53:53)
• Being mentally tough is… (55:48)
• Understanding you can do more than you believe you can (56:27)
• The keys to teaching Mental Toughness (1:02:26)
• The more new skills you pick up, the better you get at it (1:04:23)
• Anyone else pointlessly fill their backpack? (1:05:53)

As always I hope you enjoyed the episode! Tell your friends and leave a review! If you have any questions or feedback shoot me a message on instagram @anthony__dipaolo

Back with the final part of ‘Alcohol around life and training’. This weeks episode is more focused on how alcohol can effect us externally. I take a look at how it can impact our Lives through Family and Work. I also give my personal experiences around alcohol and why I am not a huge fan of it.

I finish off the episode with a good ol fashion ramble as well as talking about what i’ve learned over the past week at the StrongFirst Barbell Course and how I am going to implement my learnings. 

The episode goes a bit like this: 

• What did we cover off last week? (0:00-5:00)
• What are we going to see in this weeks episode? (5:40)
• Part 3 - Alcohol and its effects on life (7:00)
• Backstory as to why I don’t like alcohol (8:15)
• The real reason I don’t like drunk conversations (11:10)
• How alcohol can impact Family Life (12:32)
• Exercised Saved me from alcohol (14:40)
• How it impacts your work (16:05)
• Don’t drink for the wrong reasons (20:15)
• Top Takeaways across all 3 episodes (25:00)
• Weekly catch-up (29:00-1:00:00)
• StrongFirst Barbell Course (41:00)
• My new strength Program (45:05)
• I can’t stop fidgeting (53:32)
• Voting should be done in the Big Brother house (56:56)
• Apple Charger debacle (59:07)

As always I hope you enjoyed the episode! Tell your friends and leave a review! If you have any questions or feedback shoot me a message on instagram @anthony__dipaolo

Back this week with Part 2 of ‘Alcohol around life and training’. This weeks episode has far more information than last weeks episode. I go into a range of reasons that consuming alcohol around training is not the best for us. I also finish off the episode with a good ol fashion ramble about all the things that run through my mind on a regular basis. The episode goes a bit like this: 

• Recap of Last weeks main points (0:00 - 5:30)
• How does alcohol effect our ability to recover? (5:43)
• Alcohol contributes to muscle breakdown (7:30)
• Space out drinking and training to reduce the effects of alcohol (9:25)
• You want your training to trend up not down (10:30)
• Alcohol and its effects on Hormones (12:15)
• It causes imbalances that can lead to Depression and Anxiety (13:40)
• Alcohol puts your body under stress. Impacting its ability to function (15:05)
• Alcohol impairs the bodies ability to absorb calcium (16:10)
• Over indulging in alcohol can lead to a fatty liver (17:05)
• Effects of alcohol on performance and recovery (19:25)
• Your body is going to be focused on the alcohol and not on repairing your body after your workouts (20:50)
• It disrupts your REM sleep cycle (21:30)
• It can result in dehydration (24:20)
• Consumption of alcohol post workout (26:45)
• Top Takeaways (30:36)
• Brief Recap of what i’ve gone over so far (35:00)
• How has my week been? (42:36)
• When did Eating Disorders become a thing (44:17)
• I don’t like body building (48:13)
• I saw Dr Strange (53:49)
• Strength Goals (1:00:17)
• How long I’ve spent on my bikes (1:03:10)
• The Hard days count more than the good days (1:07:30)

As always I hope you enjoyed the episode! Tell your friends and leave a review! If you have any questions or feedback shoot me a message on instagram @anthony__dipaolo

I am finally back after having a few weeks off. During that time I put a bunch of effort into researching and planning out this topic so I hope you guys enjoy it. Part one is more of an introduction to the topic. I spent more time than I wanted to talking shit at the start so I couldn’t fit as much of the topic in as I wanted to today. So the topic of ‘Alcohol around Training and Life’ Will be over the next 3 Episodes. This is how Part 1 Pans out:

• Catching up on what’s been happening since I last recorded (0:00- 35:00)
• Loudspeaker Meetings at cafes. Yes or No? (6:00)
• Went Strawberry Picking (6:50)
• Went to Torquay to play Mario Kart (7:45)
• Converting a ride to a drive Formula (12:50)
• Easter was hectic (14:00)
• How did Jesus actually Die? (16:15)
• Low in sugar means added sugar FYI (18:09)
• I have a spider family living in my car (22:42)
• Saw a UFO (or so I hoped) (25:00)
• I’ve gotta get STRONG (31:42)
• Alcohol Consumption around Training and Life (36:53)
• Basic terms around drinking/Alcohol consumption (37:48)
• Alcohol and Fitness (42:47)
• People who are health conscious will drink less as a result (44:00)
• Drinking around your training gives you less Return on Investment (48:00)
• Having a good diet doesn’t outweigh the effects of alcohol (50:20)
• Preview of the next 2 weeks (52:00)
• Baths are weird right? (58:00)

As always I hope you enjoyed the episode! Tell your friends and leave a review! If you have any questions or feedback shoot me a message on instagram @anthony__dipaolo

I am back this week with part 2 of ‘Weight doesn’t determine your Health’. I go straight into part 2 of this topic so you guys don’t have to wait through a solid 30mins of me talking absolute trash to get there. Its a passionate topic of mine so I really hope you guys enjoy it!

The Episode goes as follows:

• Gaining weight through Water (5:02)
• Sweating heaps isn’t losing fat… its dehydration (9:30)
• Gaining weight through Fat (10:20)
• Gaining too much fat puts your body under a lot of stress (12:35)
• How do we gain fat? (13:36)
• Weight fluctuations around training and goals (16:20)
• So much negativity around the number on the scales (23:12)
• Looking ‘Good’ is a touchy phrase (24:00)
• Food is the key to success (25:20)
• Weight fluctuations around Periods (26:15
• How you look shouldn’t even be a measure of health (29:37)
• We shouldn’t tie ourselves to a number on a scale (30:22)
• Stick to the big three (32:12)
• Put in the work and the results will follow (34:25)
• Strength work is feeling nice! (46:32)
• Kicking has been causing me Knee issues (48:48)
• Trainer set from Hell (53:37)
• Grab Em Check Em (56:11)

As always I hope you enjoyed the episode! Tell your friends and leave a review! If you have any questions or feedback shoot me a message on instagram @anthony__dipaolo

This week I touch on a topic that is close to my heart! A topic that messed with me a bit while I was growing up. I am talking about attributing out health and self worth to our weight. I get so into it that I’ve once a gain had to split it into 2 Parts. Part one goes like this:

• Weekly Catch-up (0:00-29:00)
• Swimming in a squad now (8:00)
• Double Burgers are the Bomb (10:40)
• EMOMs are how I’m getting my heavy lifting done at the moment (17:15)
• This was a fun workout (24:52)
• Weight Doesn’t Define your Health (29:20)
• The big 3 for determining health (31:50)
• Assigning a number to ourselves is silly (37:00)
• Biggest tip for managing fear of weight gain (38:38)
• How do you tell if you’re carrying unnecessary weight? (42:36)
• Areas that we tend to gain/lose weight in (48:17)
• Gaining weight through muscle (48:10)
• Misconception around gaining tons of muscle instantly (49:48)
• How to gain muscle (54:00)
• Cardio and Retaining muscle (54:14)

As always I hope you enjoyed the episode! Tell your friends and leave a review! If you have any questions or feedback shoot me a message on instagram @anthony__dipaolo

After giving a brief 20 min recap of my week that consisted of mostly training and a few funny stories I continue the deep dive into the question posed last week ‘How do I lead a healthier lifestyle?’ covering off the other two aspects that I believe are important being ‘Mental Health’ and ‘Work Life Balance’. The episode goes a little like this:

• Weekly Recap - Mostly training talk this week (0:00-20:00)
• Running in the dark is scary (8:35)
• EMOMs are awesome (16:18)
• Samuel L Jackson is 73!? (20:00)
• Got bitten by a Bull-ant (23:00)
• Witnessed a guy get stuck under a height Gauge (24:14)
• Recap of last weeks Episode (28:00)
• Is there anything wrong with being ’soft’? (31:47)
• There’s a difference between mental toughness and mental health (32:32)
• Cramp City (33:40)
• Its not hardcore to push through poor mental health (35:10)
• Sometimes mental stress can drain you more than physical stress (36:45)
• Mental Health Tips (39:45)
• Mental Health is important for overall wellbeing (42:00)
• Work/Life Balance (42:20)
• Overall Tips for leading a healthier lifestyle (47:35)
• Who wouldnt want to lead a healthier lifestyle? (58:48)

As always I hope you enjoyed the episode! If you have any questions or feedback shoot me a message on instagram @anthony__dipaolo

After catching you guys up on the week I had since I last spoke to you and a few funny stories, I dive into the question posed this week. ‘How do I lead a healthier Lifestyle?’.

The episode ran longer than expected so it is going to be another 2 Parter. This weeks episode will cover off the the ways we can lead a healthier lifestyle though both Diet and Exercise.

The episode goes as follows:

• Universal Doncaster Store is Haunted? (4:16)
• Got abused while riding once again (13:34)
• I was waiting for a mate (14:59) 
• Risky opinion ALERT (16:27)
• Got real delirious on the Trainer (28:14)
• EMOMs are a great way to get some quick volume into a workout (30:19)
• How do I start to lead a healthier lifestyle? (31:40)
• Diets and food choices (33:07)
• My views towards following a diet (37:07)
• Don’t put yourself in a box (39:58)
• Goals shouldn’t crush you at the thought of achieving them (43:02)
• Moderation is Key (43:44)
• My main points on ‘Diets’ (44:50)
• Exercise in relation to a healthy lifestyle (45:03)
• Invest now in your future! (50:18)

As always I hope you enjoyed the episode! If you have any questions or feedback shoot me a message on instagram @anthony__dipaolo

This weeks episode after talking a bit of shit, I continue to go into depth on some of the recovery tips I’ve learned along the way as an everyday athlete. I cover off the last 3 blocks of the recovery pyramid being Mental/Physical Stress, Recovery Therapies and Recovery tools. As well as an overview of the ‘Recovery Pyramid’. The episode goes as follows:

• Weekly Recap (0:00 - 11:00)
• Scored myself some new running shorts (10:15)
• Rough as workouts for the week! (11:10)
• Fuel Prices are cooked (19:01)
• Black Garlic (23:40)
• Stress Management (27:20)
• Best way to manage physical stress (33:00)
• Give yourself time to switch off (37:20)
• Recovery Therapies (38:20)
• Movement is great for Injuries (39:10)
• Recovery Tools (43:18)
• Whole Food Plant based diet improved my recovery HEAPS (48:00)
• Recovery Pyramid Recap (52:05)
• My Super Power (56:19)
• Do they cage up the quiz masters of The Chase? (56:34)

As always I hope you enjoyed the episode! If you have any questions or feedback shoot me a message on instagram @anthony__dipaolo

This weeks episode I go into depth on some of the helpful tips I’ve learned over the years for helping improve recovery. I cover off the big ones being Sleep, Nutrition and Hydration. As well as an overview of the ‘Recovery Pyramid’. The episode goes as follows:

• Catching up on the past week (0:00 - 25:00)
• Saw the new Batman Movie (19:40)
• How do you write your shopping lists (23:00)
• Fact about Childhood trauma shaping who you are today (25:00)
• Had to do a few auditions for some Ads (27:00)
• Recovery Secrets Overview (32:00)
• Sleep/Quality Sleep (33:50)
• Ways to improve sleep (37:52)
• Nutrition and Hydration (51:34)
• Eating more helps (55:28)

As always I hope you enjoyed the episode! If you have any questions or feedback shoot me a message on instagram @anthony__dipaolo