In today's episode Brad and I talk about the 5 levers we pull with clients in the online program to get strong and pain-free.

These are the 5 levers:

1. Environment

2. Movement

3. Mindset

4. Nutrition

5. Integration

To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html

To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU

In today's episode myself and Brad, go through the exact steps with use with our online clients to build out 3 months of meal ideas in 20 minutes.

What's super powerful about this system is you can buy the same base ingredients but tweak the spices and carbs for a completely different meal!

You can download the free meal-planning resources here.

To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html

To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU

Today the tables are turned and Katie O' Keefe a fellow gmb.io trainer based in Melbourne reached out to get me to talk more about my journey on the impact of having a parent with schizophrenia and the impact IFS (internal family systems) therapy had on helping me work through a lot of the challenges this has caused over the years.

This podcast is another step I'm taking in reducing the stigma associated with mental health conditions like schizophrenia.

To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html

To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU

In today's episode, Brad & I break down the 4 step habit framework from James Clear and how we use it with clients in the program.

These are the top 4 reasons I see people fail to build better habits:⁠ ⁠

• Making their new habits too difficult.⁠
• Lack of patience with changing habits⁠
• Quitting, instead of restarting when they mess up.⁠
• Not following a framework to build and break habits.⁠

Every habit follows these 4 steps:⁠ ⁠

1. Cue⁠
2. Craving⁠
3. Response⁠
4. Reward⁠ ⁠

To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html

To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU

In today's episode, I interview one of my awesome online clients Nicole Bichelman.

Nicole has gotten some incredible results already in the program and I wanted her to share her story as she is incredibly busy. She runs her own business working with kids with autism, has staff to look after, and is a mom so she is super busy!

We pulled things back to basics and really got her to focus on the most important areas. 1st it was getting her time back with planning her days and routines. She was doing this for her staff and job but not for herself.

She's now working on higher-level strength work like back squats and deadlifts along with cool skills like handstands.

She shares some excellent advice on show she fits things into her busy schedule, how she's boosted her energy and the biggest changes she made to drop 13lbs in 8 weeks!

To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html

To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU

On today's episode, I got to sit down with Andrew Dettelbach and Katie Goss from Whealth who in my opinion create some of the best content online around pain, rehab, and strength training. They blend information and entertainment exceptionally well on a area which can be extremely challenging to navigate for clients.

This is what Whealth help you with:

Pain is hard to overcome. With Whealth, it's simple. Whealth helps you overcome your pain and get your life back. Through our online program, we help you get out of pain with a simple, step-by-step approach. If you are in pain, you may fear movement. You may want to give up on your health. You may want to give up on your fitness. That's where we come in. Whealth helps you overcome your pain and get your life back using evidence-based, cutting edge methods. We've been leaders in this industry since 2016, helping thousands of people all over the world live a life free from chronic pain.

https://spreadwhealth.com/

@Whealth

To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html

To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU

This week myself and Brad talk about how we use fasting as a tool for clients but it's not for everyone and we explain where and when this might be an option for you.

We also chat about the downsides of "too much information" and how certain information can be too specific to actually implement into the chaos of your life.

To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html

To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU

Dr. Sarah Court, is a Doctor of Physical Therapy, a movement mentor, and a yoga teacher trainer. She's the creator of Quantum Leap Community, a continuing education online mentorship group that helps movement teachers methodically and clearly understand how to work with their more challenging clients while staying within their scope of practice. She also teaches public workshops and teacher trainings internationally, bringing together the worlds of yoga, strength, and neuromuscular exercise. Most recently, she created yoga and movement content for the Headspace meditation app, and a Pain Science con ed course for YogaU Online. She lives in Los Angeles, and splits her time between teaching and clinical rehab work.

To learn more about Sarah, check out her website here.

Sarah's Instagram

Movement logic tutorials

To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html

To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU

This was such an interesting nuanced conversation with Jarlo who is one of the co-founders of GMB Fitness and has been practicing as a physical therapist for over 25 years.

Jarlo goes into detail on how to approach rehab, how to better communicate to clients about their injuries and pain, and how building GMB Fitness has allowed him to greater impact people all over the world.

To learn more about Jarlo check out gmb.io

Check out one of Jarlo's recent articles here.

To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html

To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU

This week myself and Brad break down the biggest mistakes we see with nutrition with our coaching clients and the frameworks we teach them so they can sustain them over the long term.

Expect to learn: Why asking "what's the best diet" is a silly question.

Using your personality to decide what approach works best.

Using the 3 levers to avoid dogma with nutrition.

What long-term compliance looks like with nutrition.

My own struggles with disordered eating.

To learn more about my coaching programs you can check out - https://www.conorosheafitness.com/online-coaching.html

To join my free community and get access to free mobility and bodyweight workouts you can join here - https://www.facebook.com/groups/mobilitymasteryAU