If you have a coach - you need to learn how to actually get the best out of them! Some people don't realise that just doing a 1 hour session with a PT is not enough

I want you to MAXIMISE all the money you spend

Don't just spend your $30 for an hour of being screamed at

This podcast is all about honest, and real conversations centred on developing a resilient mindset, unbreakable confidence and true self-development. Conversations will be open and honest, with people from a variety of backgrounds and different walks of life.

If you are ready to learn more about yourself - and what you can do to level up, then this is the podcast for you.

Download my FAT LOSS guide here - https://help.spectrumfitness.co.uk/8stepsfatloss

Download my LEAN IN 15 GUIDE: 15x15 minute workouts - https://help.spectrumfitness.co.uk/leanin15

Don't forget to like, share, and follow for the latest updates

Follow me https://www.instagram.com/javen.spectrumfit/

Podcast is available on the following platforms

Spotify - https://open.spotify.com/show/0PTbcdBlkV8sY8iqKouYAS

Apple Podcast - https://podcasts.apple.com/us/podcast/the-spectrum-of-health-w-javen-palmer/id1569186007

Google Podcast - https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5yZWRjaXJjbGUuY29tLzI5YzUwOGVkLThmMjMtNDc5OS1hYmMyLTRkN2IwNTcyNThmZA

Amazon Music - https://music.amazon.com/podcasts/8c5ddfd4-29d6-4602-9280-8baa0918a239/The-SPECTRUM-of-Health-WJaven-Palmer

For inquiries please contact [email protected]

Today I am gonna break down the simple ways you can finally get rid of that stomach. I know it can be demoralising for many people to see the weight on their stomachs.

There can be some health benefits to getting rid of belly fat...so it is important that we address this

If you find this useful - please like/share/subscribe

This podcast is all about honest, and real conversations centred on developing a resilient mindset, unbreakable confidence and true self-development. Conversations will be open and honest, with people from a variety of backgrounds and different walks of life.

If you are ready to learn more about yourself - and what you can do to level up, then this is the podcast for you.

Download my FAT LOSS guide here - https://help.spectrumfitness.co.uk/8stepsfatloss

Download my LEAN IN 15 GUIDE: 15x15 minute workouts - https://help.spectrumfitness.co.uk/leanin15

Don't forget to like, share, and follow for the latest updates

Follow me https://www.instagram.com/javen.spectrumfit/

Podcast is available on the following platforms

Spotify - https://open.spotify.com/show/0PTbcdBlkV8sY8iqKouYAS

Apple Podcast - https://podcasts.apple.com/us/podcast/the-spectrum-of-health-w-javen-palmer/id1569186007

Google Podcast - https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5yZWRjaXJjbGUuY29tLzI5YzUwOGVkLThmMjMtNDc5OS1hYmMyLTRkN2IwNTcyNThmZA

Amazon Music - https://music.amazon.com/podcasts/8c5ddfd4-29d6-4602-9280-8baa0918a239/The-SPECTRUM-of-Health-WJaven-Palmer

For inquiries please contact [email protected]

Is it possible to drink alcohol every single week and lose weight? In my opinion, it is bloody hard, but it can be done

Would I recommend it? HELL NO

If you are not strong-willed enough to ditch the drink, then you need to learn smarter options to help you manage this - learn to borrow your calories for the week

This podcast is all about honest, and real conversations centred on developing a resilient mindset, unbreakable confidence and true self-development. Conversations will be open and honest, with people from a variety of backgrounds and different walks of life.

If you are ready to learn more about yourself - and what you can do to level up, then this is the podcast for you.

Download my FAT LOSS guide here - https://help.spectrumfitness.co.uk/8stepsfatloss

Download my LEAN IN 15 GUIDE: 15x15 minute workouts - https://help.spectrumfitness.co.uk/leanin15

Don't forget to like, share, and follow for the latest updates

Follow me https://www.instagram.com/javen.spectrumfit/

Podcast is available on the following platforms

Spotify - https://open.spotify.com/show/0PTbcdBlkV8sY8iqKouYAS

Apple Podcast - https://podcasts.apple.com/us/podcast/the-spectrum-of-health-w-javen-palmer/id1569186007

Google Podcast - https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5yZWRjaXJjbGUuY29tLzI5YzUwOGVkLThmMjMtNDc5OS1hYmMyLTRkN2IwNTcyNThmZA

Amazon Music - https://music.amazon.com/podcasts/8c5ddfd4-29d6-4602-9280-8baa0918a239/The-SPECTRUM-of-Health-WJaven-Palmer

For inquiries please contact [email protected]

Athletes are in amazing shape...a lot of them are also very healthy. Some of them are not healthy - just thought I'd throw that out there

But the point I am making is if you trained like an athlete at even 60-70%, you would be in amazing shape. The thing is, a lot of people do not know what they're doing and they continually make mistakes in the process

I break down exactly why You should be treating yourself like an athlete today!

This podcast is all about honest, and real conversations centred on developing a resilient mindset, unbreakable confidence and true self-development. Conversations will be open and honest, with people from a variety of backgrounds and different walks of life.

If you are ready to learn more about yourself - and what you can do to level up, then this is the podcast for you.

Download my FAT LOSS guide here - https://help.spectrumfitness.co.uk/8stepsfatloss

Download my LEAN IN 15 GUIDE: 15x15 minute workouts - https://help.spectrumfitness.co.uk/leanin15

Don't forget to like, share, and follow for the latest updates

Follow me https://www.instagram.com/javen.spectrumfit/

Podcast is available on the following platforms

Spotify - https://open.spotify.com/show/0PTbcdBlkV8sY8iqKouYAS

Apple Podcast - https://podcasts.apple.com/us/podcast/the-spectrum-of-health-w-javen-palmer/id1569186007

Google Podcast - https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5yZWRjaXJjbGUuY29tLzI5YzUwOGVkLThmMjMtNDc5OS1hYmMyLTRkN2IwNTcyNThmZA

Amazon Music - https://music.amazon.com/podcasts/8c5ddfd4-29d6-4602-9280-8baa0918a239/The-SPECTRUM-of-Health-WJaven-Palmer

For inquiries please contact [email protected]

So you been bulking up?? Eating a bit more? But you got FAT in the process? Well I think we can avoid this - so here is what you can do to build muscle mass without getting FAT

(nothing wrong with getting fat by the way)

This podcast is all about honest, and real conversations centred on developing a resilient mindset, unbreakable confidence and true self-development. Conversations will be open and honest, with people from a variety of backgrounds and different walks of life.

If you are ready to learn more about yourself - and what you can do to level up, then this is the podcast for you.

Download my FAT LOSS guide here - https://help.spectrumfitness.co.uk/8stepsfatloss

Download my LEAN IN 15 GUIDE: 15x15 minute workouts - https://help.spectrumfitness.co.uk/leanin15

Don't forget to like, share, and follow for the latest updates

Follow me https://www.instagram.com/javen.spectrumfit/

Podcast is available on the following platforms

Spotify - https://open.spotify.com/show/0PTbcdBlkV8sY8iqKouYAS

Apple Podcast - https://podcasts.apple.com/us/podcast/the-spectrum-of-health-w-javen-palmer/id1569186007

Google Podcast - https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5yZWRjaXJjbGUuY29tLzI5YzUwOGVkLThmMjMtNDc5OS1hYmMyLTRkN2IwNTcyNThmZA

Amazon Music - https://music.amazon.com/podcasts/8c5ddfd4-29d6-4602-9280-8baa0918a239/The-SPECTRUM-of-Health-WJaven-Palmer

For inquiries please contact [email protected]

When your sporting career is over what do you do next? This is a question many current sports people don't even ask

I talk about what has helped me as a former athlete to stay on track, and to maintain my sanity

I no longer identify as just a sportsman - and that was the critical step

This podcast is all about honest, and real conversations centred on developing a resilient mindset, unbreakable confidence and true self-development. Conversations will be open and honest, with people from a variety of backgrounds and different walks of life.

If you are ready to learn more about yourself - and what you can do to level up, then this is the podcast for you.

Download my FAT LOSS guide here - https://help.spectrumfitness.co.uk/8stepsfatloss

Download my LEAN IN 15 GUIDE: 15x15 minute workouts - https://help.spectrumfitness.co.uk/leanin15

Don't forget to like, share, and follow for the latest updates

Follow me https://www.instagram.com/javen.spectrumfit/

Podcast is available on the following platforms

Spotify - https://open.spotify.com/show/0PTbcdBlkV8sY8iqKouYAS

Apple Podcast - https://podcasts.apple.com/us/podcast/the-spectrum-of-health-w-javen-palmer/id1569186007

Google Podcast - https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5yZWRjaXJjbGUuY29tLzI5YzUwOGVkLThmMjMtNDc5OS1hYmMyLTRkN2IwNTcyNThmZA

Amazon Music - https://music.amazon.com/podcasts/8c5ddfd4-29d6-4602-9280-8baa0918a239/The-SPECTRUM-of-Health-WJaven-Palmer

For inquiries please contact [email protected]

In today's episode I breakdown the steps to keeping the weight off your body. The truth is that losing weight can be a hard and long process. But to keep it off is when the real battle is won

Don't become a yoyo dieter - listen to the tips here, and keep it in mind

This podcast is all about honest, and real conversations centred on developing a resilient mindset, unbreakable confidence and true self-development. Conversations will be open and honest, with people from a variety of backgrounds and different walks of life.

If you are ready to learn more about yourself - and what you can do to level up, then this is the podcast for you.

Download my FAT LOSS guide here - https://help.spectrumfitness.co.uk/8stepsfatloss

Download my LEAN IN 15 GUIDE: 15x15 minute workouts - https://help.spectrumfitness.co.uk/leanin15

Don't forget to like, share, and follow for the latest updates

Follow me https://www.instagram.com/javen.spectrumfit/

Podcast is available on the following platforms

Spotify - https://open.spotify.com/show/0PTbcdBlkV8sY8iqKouYAS

Apple Podcast - https://podcasts.apple.com/us/podcast/the-spectrum-of-health-w-javen-palmer/id1569186007

Google Podcast - https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5yZWRjaXJjbGUuY29tLzI5YzUwOGVkLThmMjMtNDc5OS1hYmMyLTRkN2IwNTcyNThmZA

Amazon Music - https://music.amazon.com/podcasts/8c5ddfd4-29d6-4602-9280-8baa0918a239/The-SPECTRUM-of-Health-WJaven-Palmer

For inquiries please contact [email protected]

In today's episode, we talk about something that is important to me - managing your health and fitness when you STOP playing sports.

This is something that I see happen so often, former athletes lose structure, their fitness goes out the window and they end up gaining 30lbs and lacking confidence. Today, we are gonna complete break it down! Please LIKE/SHARE/SUBSCRIBE

This podcast is all about honest, and real conversations centred on developing a resilient mindset, unbreakable confidence and true self-development. Conversations will be open and honest, with people from a variety of backgrounds and different walks of life.

If you are ready to learn more about yourself - and what you can do to level up, then this is the podcast for you.

Download my FAT LOSS guide here - https://help.spectrumfitness.co.uk/8stepsfatloss

Download my LEAN IN 15 GUIDE: 15x15 minute workouts - https://help.spectrumfitness.co.uk/leanin15

Don't forget to like, share, and follow for the latest updates

Follow me https://www.instagram.com/javen.spectrumfit/

Podcast is available on the following platforms

Spotify - https://open.spotify.com/show/0PTbcdBlkV8sY8iqKouYAS

Apple Podcast - https://podcasts.apple.com/us/podcast/the-spectrum-of-health-w-javen-palmer/id1569186007

Google Podcast - https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5yZWRjaXJjbGUuY29tLzI5YzUwOGVkLThmMjMtNDc5OS1hYmMyLTRkN2IwNTcyNThmZA

Amazon Music - https://music.amazon.com/podcasts/8c5ddfd4-29d6-4602-9280-8baa0918a239/The-SPECTRUM-of-Health-WJaven-Palmer

For inquiries please contact [email protected]

In this episode I sit down with good friend and Dental Hygienist Nzinga to discuss some of the issues many people face around their oral health. This is a bit different to some previous episodes - but health is health, and Nzinga provides a great insight into how we can avoid facing problems with our teeth

Alongside this she also gives us an intro into the journey of getting into the dental profession as a young black woman! This is an episode not to be missed!

This podcast is all about honest, and real conversations centred on developing a resilient mindset, unbreakable confidence and true self-development. Conversations will be open and honest, with people from a variety of backgrounds and different walks of life.

If you are ready to learn more about yourself - and what you can do to level up, then this is the podcast for you.

Download my FAT LOSS guide here - https://www.subscribepage.com/8stepguidetofatloss

Download my LEAN IN 15 GUIDE: 15x15 minute workouts - https://www.subscribepage.com/leanin15

Don't forget to like, share, and follow for the latest updates

Follow me https://www.instagram.com/javen.spectrumfit/

Podcast is available on the following platforms

Spotify - https://open.spotify.com/show/0PTbcdBlkV8sY8iqKouYAS

Apple Podcast - https://podcasts.apple.com/us/podcast/the-spectrum-of-health-w-javen-palmer/id1569186007

Google Podcast - https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5yZWRjaXJjbGUuY29tLzI5YzUwOGVkLThmMjMtNDc5OS1hYmMyLTRkN2IwNTcyNThmZA

Amazon Music - https://music.amazon.com/podcasts/8c5ddfd4-29d6-4602-9280-8baa0918a239/The-SPECTRUM-of-Health-WJaven-Palmer

For inquiries please contact [email protected]

I sat down with former professional and England Youth international footballer, Alastair Gordon. Ali has played Premier League Clubs Crystal Palace FC, and Chelsea, while winning major youth honours on the way.

We discuss his own personal journey, and everything it took to get to the level he got to. We talk about the ups and downs of professional football and the difficulties many kids face

We also discuss his new project https://www.instagram.com/astargoalsltd/ - A Star Goals

I really enjoyed this one - don't forget to like/share/subscribe

It has been a while since I dropped an episode - life happened

This podcast is all about honest, and real conversations centred on developing a resilient mindset, unbreakable confidence and true self-development. Conversations will be open and honest, with people from a variety of backgrounds and different walks of life.

If you are ready to learn more about yourself - and what you can do to level up, then this is the podcast for you.

Don't forget to like, share, and follow for the latest updates

Follow me https://www.instagram.com/javen.spectrumfit/

Podcast is available on the following platforms

Spotify - https://open.spotify.com/show/0PTbcdBlkV8sY8iqKouYAS

Apple Podcast - https://podcasts.apple.com/us/podcast/the-spectrum-of-health-w-javen-palmer/id1569186007

Google Podcast - https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5yZWRjaXJjbGUuY29tLzI5YzUwOGVkLThmMjMtNDc5OS1hYmMyLTRkN2IwNTcyNThmZA

Amazon Music - https://music.amazon.com/podcasts/8c5ddfd4-29d6-4602-9280-8baa0918a239/The-SPECTRUM-of-Health-WJaven-Palmer

For inquiries please contact [email protected]