If you’ve been training, working hard, and trying to stay consistent all year but still feel like progress comes in waves, this episode will feel familiar. Sometimes what helps most isn’t another program or goal, but hearing how other people actually navigated the year, what worked, what didn’t, and what they learned along the way.This is Episode 36 of the Strength and Motion Podcast, a relaxed end-of-year reflection episode from Strength & Motion Academy.In this Christmas special, we step away from structured training education and take time to reflect on the year that was, both inside the gym and personally. We talk openly about lessons learned, challenges faced, consistency over perfection, and what real progress looks like when you’re juggling work, training, recovery, and life.We also share stories from inside the gym, including member results, unexpected challenges of running a functional training facility, and why focusing on daily habits often matters more than chasing big outcomes. This episode is less about teaching techniques and more about helping you reset your mindset heading into a new year of training.Topics covered in this episode:

• End-of-year reflections on training, business, and consistency
• Why focusing on daily inputs matters more than short-term results
• Lessons learned from coaching adults through a full year of training
• How structure, routines, and boundaries support long-term progress
• The reality of running a functional training gym behind the scenes
• Community wins and standout member results from the year
• Balancing strength training, recovery, work, and personal life
• Why sustainable fitness looks different in your 30s, 40s, and 50s

This episode is for:

• Adults 35–55 reflecting on their training year
• People who want to reset their approach without extreme goals
• Beginners or returners unsure how to approach the new year
• Busy professionals who value structure and consistency
• Anyone who wants fitness to support life, not compete with it

At Strength & Motion Academy, we follow The Functional Way, focusing on movement quality, practical strength, and long-term habits that fit real life. This episode reflects that philosophy in a more relaxed, human way, showing what progress actually looks like over a full year, not just a highlight reel.Train with us:Strength & Motion Academy24/7 Functional Training GymMidvale, Western AustraliaSubscribe for weekly episodes on:Functional trainingFat loss for beginnersMobility and strengthReal-world fitness for busy lives

If you’ve been training for a while but still feel weak, stiff, or unsure whether you’re actually getting stronger, this episode will clear up a lot of confusion. Many people think they need more strength training, heavier weights, or more core work, when the real issue is how their body moves and how they’re applying strength in the first place.This is Episode 35 of the Strength and Motion Podcast: The Strength Blueprint.In this episode, we break down what “strength” really means inside the gym and why so many people misunderstand it. We explain the difference between strength and muscle, why lifting heavier isn’t always the answer, and how dysfunction, poor movement, and skipped foundations often make people feel weak even when they’re training regularly.This conversation is especially relevant if you’ve ever said things like “I need a stronger core,” “my shoulders feel weak,” or “I train but my body still doesn’t feel right.” We walk through how strength actually works, how the nervous system is involved, and why mobility and movement quality need to come before chasing heavy lifts.We also explain how functional training fits into strength training, and how to build a safer, more effective foundation so your body can handle load without breaking down.In this episode, we talk about:

• What strength training actually is, and how it differs from muscle building
• Why strength is a nervous system skill, not just a muscle issue
• Common mistakes people make when trying to get stronger in the gym
• How poor mobility and dysfunction can make you feel weak
• The role of mobility, stability, and movement prep in strength training
• Why “core strength” is more than just planks and crunches
• Bilateral vs unilateral training and why rotation matters
• How to structure strength training safely before lifting heavy
• Rep ranges explained: strength vs hypertrophy vs building a solid base
• Why recovery, sleep, and nervous system fatigue matter with strength work

This episode is for:

• Adults 35–55 who want to get stronger without wrecking their body
• Beginners or people returning to training after time off or injuries
• Anyone confused about strength training, core work, or gym programming
• People who feel stiff, unbalanced, or fragile despite regular training
• Busy professionals who want clarity instead of random workouts

At Strength & Motion Academy, we teach strength through The Functional Way, building movement quality first, then adding load in a way that makes sense for real life. This episode reflects how we coach inside the gym: focusing on mobility, stability, and movement patterns before chasing intensity.If you want to lift, move, and feel better long-term, understanding this blueprint matters.Train with us:Strength & Motion Academy24/7 Functional Training GymMidvale, Western AustraliaIf this episode helped clarify how strength training should actually work, subscribe to the channel for upcoming episodes on muscle building, mobility, and smarter training approaches.

If you’ve been trying to lose fat but feel stuck, confused, or like your effort isn’t matching your results, this episode will help you understand what actually matters and what doesn’t.

In Episode 34 of The Strength and Motion Show, we walk through our Fat Loss Blueprint, the same approach we use with everyday people at Strength & Motion Academy who want to lose fat, feel better, and stay consistent without their life revolving around the gym.

This isn’t about crash dieting or trying to “out-train” your food. It’s about understanding how fat loss actually works and why most people struggle with it in the first place.

In this episode, we talk about:

• Why fat loss doesn’t start by eating less
• The difference between losing weight and losing body fat
• Why strength training is more effective than cardio for fat loss
• How routine and consistency affect your metabolism
• Why many people are under-eating protein without realising it
• How to eat out and still make progress
• Common fat loss mistakes we see with beginners
• What real results look like beyond the scale

This episode is especially useful if you’re:

• New to training or getting back into it
• Over 35 and feeling stiffer, more tired, or less resilient than before
• Busy with work, family, or shift schedules
• Frustrated with diets that never seem to last

We also share real transformations from 28 Day SMA Challengers who:

• Lost fat while eating more
• Gained muscle in just 28 days
• Improved energy, sleep, confidence, and consistency
• Finally stopped bingeing and dieting cycles

At Strength & Motion Academy, we follow The Functional Way, focusing on movement, nutrition, sleep, and stress using a simple progression of mobility, stability, then strength. When the foundation is right, fat loss becomes much easier to maintain.

If you’re looking for a practical, realistic approach to fat loss that fits real life, this episode is a good place to start.

Train with us:

Strength & Motion Academy

24/7 Functional Training Gym

Midvale, Western Australia

Subscribe for weekly episodes on:

Functional training

Fat loss for beginners

Mobility and strength

Real-world fitness for busy lives

Welcome back to the Strength in Motion show, an audio experience designed to bring education about functional fitness and better routines into your life. This episode focuses on events and races, aiming to inspire listeners to pick an event and train effectively for it.Key Discussions:1. Becoming Your Own Physio:- The episode revisits the concept of becoming your own physiotherapist, discussing injury solutions and common problems that hinder physical well-being. It emphasizes the importance of co-piloting your fitness journey with therapists to achieve physical mastery.2. Training for Events:- The hosts discuss the importance of setting realistic goals and training for various events such as marathons, half-marathons, and trail races. They highlight the significance of having a structured training plan and the role of periodization in preparing for these events.3. Mental and Physical Challenges:- The conversation delves into the mental game of fitness, emphasizing that the mind often gives out before the body. The hosts encourage listeners to push their limits to discover new aspects of themselves.4. Elite Athlete Insights:- A segment is dedicated to understanding the lifestyle of elite athletes, contrasting it with everyday training. The hosts discuss the metabolic cost of high-level performance and the importance of refueling.5. Nutrition and Recovery:- The episode covers the role of nutrition and recovery in training, including the benefits of smoothies and sleep for recovery. The hosts also stress the importance of testing and measuring base fitness throughout a training program.Takeaways:- Set realistic and achievable fitness goals.- Understand the importance of mental resilience in training.- Incorporate structured training plans with periodization.- Learn from elite athletes but tailor practices to personal levels.- Focus on nutrition and recovery as integral parts of the training process.Conclusion:The episode wraps up with encouragement to embrace the journey of fitness and the continuous pursuit of personal growth and mastery.

Welcome back to the Strength and Motion show, an audio experience aimed at enhancing your understanding of functional fitness and better routines. Key Discussions:1. Brain Health and Optimization:- The episode revisits discussions on brain health, focusing on common mental challenges and strategies to enhance cognitive function and stress management.2. Being Your Own Physio:- The hosts discuss the importance of understanding one's body and the role of self-care in managing injuries. They emphasize that while professional help is valuable, individuals can learn to manage their own physical health through knowledge and practice.3. Spinal Health:- A significant portion of the episode is dedicated to spinal health, highlighting the importance of addressing spinal issues to prevent compensation injuries in other parts of the body.4. Avoidance Trap:- The episode covers the concept of the "avoidance trap," where individuals avoid addressing their injuries, leading to prolonged issues. The hosts encourage listeners to confront and manage their injuries proactively.5. Body Mapping:- The hosts discuss the value of body mapping and understanding one's physical structure to improve mobility and strength. They reference resources like Kelly Starrett's "Supple Leopard" as essential tools for learning about body mechanics.Takeaways:- Listeners are encouraged to take an active role in their physical health by learning about their bodies and implementing practical exercises.- The episode stresses the importance of addressing spinal health as a foundation for overall physical well-being.- The hosts advocate for a balanced approach to fitness, combining professional guidance with personal responsibility.Conclusion:The episode wraps up with a teaser for the next episode, which will focus on preparing for events like races and marathons.Resources Mentioned:- "Supple Leopard" by Kelly Starrett- Various mobility and strength exercises discussed throughout the episode.

Welcome to the episode, where the focus is on understanding the brain as the control center from an evolutionary standpoint. The discussion highlights how the brain has enabled humans to overcome limitations and achieve self-discovery and innovation.Key Discussions:

1. Meditation and MindfulnessThe episode delves into how meditation and mindfulness can physically change the brain by impacting brain waves and pathways. These practices can influence whether genes are turned on or off, potentially leading to increased grey matter in the prefrontal cortex.2. Healing through VisualizationA personal story is shared about using meditation and visualization techniques to aid in healing an injury. The discussion emphasizes the power of the mind in creating images of a healed self, which can prompt the body to respond accordingly.3. Brain Waves and Resonance The concept of brain resonance is explored, where synchronizing the heart and brain can lead to a more coherent state, enhancing brain function. This involves understanding and utilizing different brain wave frequencies.4. Gut-Brain ConnectionThe importance of gut health is discussed as a foundational element for brain health. Poor gut health can lead to systemic inflammation and mental sluggishness, highlighting the need for a balanced diet and lifestyle.5. Practical Tips for Brain HealthThe episode provides actionable advice on maintaining brain health, such as incorporating omega-3s into the diet, practicing regular meditation, and being mindful of food timing.Takeaways:- Physical health is crucial for optimal brain function. Simple practices like breathwork and movement can be more effective than expensive technologies.- Consistency in brain health practices leads to lasting changes. It's important to focus on foundational habits before exploring advanced techniques.Conclusion:The episode wraps up with a reminder of the brain's different operating states for various tasks and the importance of recognizing and practicing how to shift between them. Building a strong foundation is essential for brain optimization. This offers a comprehensive look at the brain's capabilities and provides practical advice for enhancing brain health through mindfulness, diet, and lifestyle changes.

Welcome back to the Strength and Motion show, an audio experience aimed at integrating functional fitness into daily life. This episode delves into the topic of inflammation, a crucial part of the body's defense mechanism.Key Discussions1. Understanding Inflammation

Inflammation is described as the body's response to harmful stimuli, initiating the healing process. There are two main types: acute and chronic inflammation.- Acute inflammation is a visible response, like swelling after an injury, while chronic inflammation is more subtle and can lead to long-term health issues such as heart disease and diabetes.2. Personal Experiences and Insights- The hosts share personal stories, including experiences with inflammation due to injuries and the impact of lifestyle changes on managing inflammation.- A significant focus is on the role of gut health and nutrition in managing inflammation.3. Lifestyle and Nutrition- Emphasis on the importance of a balanced approach to inflammation, where the goal is not to eliminate it entirely but to manage it effectively through lifestyle and dietary choices.- Discussion on the benefits of omega-3s, colorful vegetables, and antioxidants in reducing systemic inflammation.4. The Role of Supplements- While supplements are not the primary solution, they can be beneficial in ensuring nutrient intake when dietary sources are insufficient.Takeaways- Acute inflammation is beneficial for healing and adaptation, while chronic inflammation can be detrimental to health.- Nutrition and lifestyle are powerful tools in managing inflammation, with a focus on balance rather than elimination.- Personal experiences highlight the importance of understanding and managing inflammation through informed choices.ConclusionThe episode wraps up with a reminder of the importance of inflammation management and a teaser for the next episode, which will focus on brain health. This provides valuable insights into how inflammation affects the body and how it can be managed through lifestyle and dietary changes.

The episode begins by addressing the confusion in the fitness world due to the overload of information and the mix of various training techniques without proper structure. The hosts introduce the Strength in Motion show, which aims to educate listeners on functional fitness and better routines.Key DiscussionsBalancing Time and Energy Management

• The episode focuses on the challenges of managing time and energy, especially for those who are time-poor.
• The hosts discuss the importance of overlapping good time management with energy management to achieve fitness goals efficiently.

Recovery Techniques

• Various recovery techniques are explored, including foam rolling, self-massage, and micro naps.
• The importance of sleep and managing stress hormones is emphasized as crucial for recovery and maintaining energy.

Understanding Body Cycles

• The hosts discuss the significance of understanding personal energy fluctuations and cycles, such as the menstrual cycle, to optimize training results.
• The concept of circadian rhythms and their impact on energy levels and cognition is also covered.

Systems Theory in Fitness

• The episode introduces systems theory as a way to understand the interconnectedness of various components in fitness and life.
• The hosts share how they use AI tools like ChatGPT for journaling and planning, integrating systems theory into their routines.

Takeaways:

1. Listeners are encouraged to find a balanced approach to fitness by managing time and energy effectively.
2. Emphasizing recovery and understanding personal cycles can lead to better results in less time.
3. The use of systems theory and AI tools can aid in personal development and achieving fitness goals.

Conclusion:The episode wraps up with a reminder to stay consistent and adapt routines based on personal energy patterns. The hosts express gratitude to the listeners and hint at brainstorming topics for future episodes.

Welcome back to the Strength in Motion show, an audio experience dedicated to bringing education about functional fitness and better routines into your life. The episode begins by revisiting the previous discussion on hydration hacks and habits.Key Discussions:Functional Training vs. Traditional Strength Training

• The episode delves into the debate between functional training and traditional strength training, such as bodybuilding and powerlifting. The hosts discuss the large division between these training styles and propose a unified hybrid model as the way forward. Functional training is highlighted for its focus on mobility, stability, and strength, while traditional strength training emphasizes maximum strength and aesthetics.

Common Mistakes and Misconceptions

• The hosts address common mistakes in both bodybuilding and functional training, such as neglecting progressive overload and not having a structured program. They emphasize the importance of understanding the purpose behind mixing training methods and avoiding cherry-picking exercises based on comfort or appearance.

Training Philosophy

• The podcast encourages listeners to assess their personal goals and tailor their training approach accordingly. A mix of mobility, stability, and strength is recommended to achieve a balanced fitness regimen. The importance of natural movement patterns, such as push, pull, run, and jump, is discussed as essential components of a well-rounded training program.

Key Takeaways:

1. The episode stresses the value of a hybrid training model that combines the best elements of functional and traditional strength training.
2. Listeners are encouraged to focus on consistency, recovery, and intelligent action towards their fitness goals.
3. The hosts highlight the need for clarity amidst the overwhelming amount of information available in the fitness world.

ConclusionThe episode concludes with a reminder of the show's mission to make functional fitness practical and achievable for everyone, encouraging listeners to continue learning and applying better fitness habits in their lives.

In this episode of the Strength in Motion show, the hosts delve into the often overlooked but crucial topic of hydration. They aim to provide listeners with a comprehensive understanding of hydration's role in health and fitness, debunk common myths, and offer practical advice for optimizing hydration.

Key Discussions

Introduction to Hydration:

• The episode begins by highlighting the importance of hydration in maintaining overall health and fitness. The hosts emphasize that while hydration is a simple concept, it is frequently neglected.

Historical Perspective:

• A brief history of hydration is discussed, tracing its evolution from the 1800s when beverages like tea, coffee, and beer were primary hydration sources, to the modern understanding of hydration's importance.

Personalized Hydration:

• The hosts introduce a personalized formula for calculating daily water intake: body weight in kilograms multiplied by 0.033 to determine the amount of water in liters needed per day.

Hydration and Fitness:

• The episode covers how hydration affects fitness, including its impact on muscle function and recovery. The hosts share a client success story where improved hydration helped break a weight plateau.

Hydration Myths and Facts:

• Common myths, such as the "eight glasses a day" rule, are debunked. The hosts stress the importance of individualized hydration strategies based on lifestyle, climate, and activity levels.

Practical Tips for Optimal Hydration:

• Listeners are provided with actionable strategies, including timing hydration around workouts, optimizing electrolyte intake, and creating sustainable hydration habits.

Electrolyte Optimization:

• The importance of electrolytes in hydration is discussed, with tips on incorporating sources like Himalayan salt, coconut water, and bananas into the diet.

Hydration and Digestion:

• The hosts explain how proper hydration can aid digestion and suggest drinking water 30 minutes before meals to enhance digestive efficiency.

Takeaways:

Conclusion:

The episode wraps up with a reminder of the interconnectedness of hydration with other health pillars like nutrition and sleep. Listeners are encouraged to pay attention to their hydration habits and make adjustments as needed to support their health goals.

For more information, visit the Strength in Motion Academy website and follow their social media channels for updates and additional content.