The Strength And Motion Show

The "breakfast is the most important meal" myth started with a cereal ad, not a scientist, and definitely not your body.

Navs and Josh get into the great breakfast debate is skipping it the smart move, or is intermittent fasting doing more harm than good for busy Midland adults? They unpack who fasting actually works for, why total daily protein and calories matter more than timing, and what to eat if you do have breakfast, plus a few honest reactions to some very questionable fasting advice from the internet.

Come find us at Strength and Motion Academy in Midvale, or follow us on Instagram @smacademyaus or @strengthandmotionshow for more.

Most people get told to "stretch your hip flexors and strengthen your glutes" for back pain, Navs and Josh explain why that advice barely scratches the surface.

This week Navs brings the data-driven breakdown of the four pelvic patterns behind most back pain, while Josh unpacks the emotional and postural side of it, right down to the "old man slouch."

Together they walk through nerve pain versus muscular pain, the pelvic floor (yes, for men too), and the exercises SMA actually uses with Midland members to fix it.

Come find us at Strength and Motion Academy in Midvale, or follow us on Instagram @smacademyaus or @strengthandmotionshow for more.

From the butcher on Great Eastern Highway to the Asian grocer near Coles, this is where Midland locals actually shop.

Navs and Josh, break down their entire Midland meal prep system, the supermarkets and butchers they actually use, real weekly grocery budgets, and the kitchen workflow that gets a full week of food done in under two hours. Navs brings the numbers: exact prices, exact budgets, exact time savings. Josh brings the why: the local businesses worth backing and the habits that actually make meal prep stick long-term.

Come find us at Strength and Motion Academy in Midvale, or follow us on Instagram @smacademyaus or @strengthandmotionshow for more.

You don't need a new program. You need ten habits you'll actually still be doing in a year.

Navs and Josh break down the 10 fitness habits they see working over and over with SMA members in Midland, steps, protein, strength training, sleep, mobility, and the mindset shift that makes it all stick. Navs brings the numbers, Josh brings the "why," and between them you get a plan that fits a real, busy life in the Perth Hills.

Come find us at Strength and Motion Academy in Midvale, or follow us on Instagram @smacademyaus or @strengthandmotionshow for more.

If you're a bloke in your 40s who knows you should be training but doesn't know where to start, or keeps starting and stopping, Navs and Josh have built this episode specifically for you.

They cover what's actually changing in your body after 40 (testosterone, muscle mass, metabolism, recovery), the three mistakes men keep making when they try to get back into training, and a clear three-phase blueprint that works: mobility first, then strength, then consistency. No six-week shreds. No ego lifting. Just a practical plan that fits around real life in Perth Hills. Navs brings the data and the structure; Josh brings the human side, why mindset and patience matter as much as the programme.

Come find us at Strength and Motion Academy in Midvale, or follow us on Instagram @smacademyaus or @strengthandmotionshow for more.

Most women in the Perth Hills who've been doing cardio for years still aren't seeing the results they're working so hard for, and this episode explains exactly why.

Navs and Josh break down why chronic cardio isn't the answer for women over 40, and what strength training actually does for your metabolism, hormones, bone density, and sleep. Navs brings the data, including why most women are eating half the protein they need, while Josh shares the real stories from members at SMA who made the switch and haven't looked back. They also walk through a practical 12–16 week plan for going from where you are now to a routine that's actually sustainable long-term.

If you're somewhere in the Perth Hills area and you're done with the treadmill grind, come see us at SMA in Midvale or follow @strengthandmotionacademy on Instagram.

Most people aren't failing because of a bad programme, they're failing because of bad patterns, and most of them don't know it yet.

In this episode, Navs and Josh break down exactly what separates clients who get results from those who don't, after coaching thousands of people across nine years at SMA in Midland. Josh gets honest about two real coaching mistakes he made and what he'd do differently, while Navs lays out the data-driven patterns he keeps seeing in clients who succeed versus those who plateau. Together they cover the five traits of a high-performing client, the five habits that quietly kill progress, what a real coaching relationship looks like, and a weekly checklist you can apply straight away.

If you're training somewhere in Perth Hills or Midland and wondering why things aren't clicking, listen to this one. Follow us on Instagram @strengthandmotionacademy or come see us at SMA.

Most people are either doing too much cardio the wrong way, or avoiding it completely, this episode explains both.

Navs and Josh break down the Cardio Blueprint: what cardio actually does for your heart, lungs and recovery, how much you genuinely need each week according to Australian physical activity guidelines, and why most people fail to hit even half of that.

They walk through the Zone 2 base-building framework, the four most common cardio mistakes (including why HIIT every day is working against you), and a practical weekly programme that combines cardio and strength without burning you out. Whether you're starting from scratch or stuck in a plateau, there's a clear path forward here.

Find SMA on Instagram @strengthandmotionacademy or check out their app to train with Navs and Josh directly.

Building muscle is one thing. Building muscle that actually works is another conversation entirely.

In this episode, Navs and Josh break down the difference between aesthetic muscle and functional muscle and why most people are chasing the wrong one.

They cover the three types of strength, how your muscles operate in integrated chains rather than in isolation, and what happens to your body when those chains stop communicating.

Navs brings the data and the biomechanics. Josh brings the real-life context and the honest reflection on his own journey from aesthetic training to functional freedom. Together, they make a case for training that builds a body you can actually use.

Want to train The Functional Way? DM us on Instagram @strengthandmotionacademy or drop into the gym in Midvale, WA. 🎙️

If you've been lifting consistently but still feel like you're not putting on muscle, or you're getting stronger on paper but your body doesn't look or feel any different, this episode will help explain why. A lot of people either chase heavier weights thinking size will follow, or they focus on looking bigger without building the strength to back it up. These are actually two separate processes, and training them the same way is where most people get stuck.

This is Episode 38 of The Strength and Motion Show: The Muscle Gain Blueprint.

In this episode, we break down what muscle growth actually involves and why it's different from getting stronger. Strength is a neurological adaptation, your brain gets better at recruiting muscle fibres. Muscle growth, or hypertrophy, is structural, you're increasing the actual size of the muscle tissue. You can develop one without the other, and most people don't realise that until they've been training for a while and wondering why the results aren't matching the effort.

We walk through what hypertrophy training actually requires: training volume, proximity to failure, progressive overload, and how to structure your week in a way that gives each muscle group enough stimulus to grow. We also cover the nutrition side clearly, how much protein you need daily, why a calorie surplus matters, and how spreading your food intake across the day affects recovery and muscle protein synthesis. This isn't about extreme bulking or obsessing over macros. It's about understanding the basic conditions your body needs to build tissue and making sure those conditions are consistently met.

This conversation is especially relevant if you've ever felt like you're working hard in the gym but not seeing much change in your body composition, if you're unsure whether what you're doing is actually building muscle or just burning energy, or if you've heard conflicting advice about rep ranges and protein and want a straightforward answer.

In this episode, we talk about:

• The difference between strength training and hypertrophy training, and why they require different approaches
• How progressive overload works and why your body needs a reason to keep adapting
• Rep ranges, set volume, and training to proximity of failure
• What muscle soreness does and doesn't tell you about whether you're growing
• Protein intake, calorie surplus, and the role of carbohydrates and fats in muscle building
• How to structure a training week based on how many days you can realistically commit to
• Realistic timelines for muscle gain and what to expect in the first six to twelve months

This episode is for:

• Adults 35–55 who have been training but aren't seeing changes in muscle size or body composition
• People who want to understand the difference between looking strong and being strong
• Beginners or those returning to training who want a clear framework before adding more complexity
• Anyone confused by conflicting advice around rep ranges, protein, or how often to train
• Busy people who want a practical, no-extreme approach to building muscle that fits into real life

At Strength & Motion Academy, muscle gain sits within a broader framework which we call The Functional Way. The progression is Mobility, Stability, Strength, because building muscle on a body that can't move well or hold itself stable is how people end up injured or stiff.

This episode reflects how we coach it inside the gym: understanding the physiology first, training with intention, and building in a way that holds up over time.Train with us:Strength & Motion Academy24/7 Functional Training GymMidvale, Western AustraliaIf this episode gave you a clearer picture of how muscle growth actually works, subscribe for upcoming episodes on functional training, fat loss, mobility, and building habits that hold up in real life.