The internet is amazing but it's easy to fall into comparison syndrome. Today me and Brad talk through this issue and how we work thorugh it outselves.

Whenever you're ready, there are 3 ways I can help you:

1. Listen to the Strong For Life Podcast for more great information on mobility, strength, nutrition and mindset. (free)

2. Buy my book Strong For Life, on Amazon to get an 8 week roadmap on how to create a strong, flexible body for the long term.

3. Get world class mobility and strength coaching but joining my signature online program, The Strong For Life Blueprint. You can apply here.

This is a very special episode as Niall was in the program back in 2020 and he came back in, in 2023.

Niall was struggling to get out of bed, and to walk without pain in 2020 and his story is an improtant one for people to listen to if you have chronic pain as there is always alternatives to work through.

P.S. If you've been running into the same roadblocks as Niall, and you'd like to finally

get real results, I'd love to help you get there. Click the link below to learn more.

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

I've been following Wes for a few years now and have been super impressed with his own physical abilities but also what his clients have achieved.

He breaks things down in a super simple way and proves that simplicity and fundamentals are the key for long term results with training.

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

Meet Robin: a busy dad in his 50s from the UK.

When Covid hit, his fitness took a backseat as his karate club shutdown and poor food habits crept in to his lifestyle.

Before we started working together, Robin was skeptical about the progress he could make in any program as he was in his 50s.

"You always hear it's normal to put on weight and not gain muscle or drop body fat after 50."

He doubted about how much of that he could overcome.

"I didn't have a huge amount of confidence in how an individualized program would make any difference in comparison to the other programs and apps I have already used."

His biggest breakthroughs were:

• the awareness he created around food tracking

• improving his sleep from 4 hours to 7+ hours a night

• Cutting out alcohol

• Massive strength gains

Fast forward to today and Robin has dropped 21lbs, down 5.5% body fat and built crazy strength with 11 strict chin-ups.

"I was at a low point at the start of the program. I didn't feel good about how I looked. I was fatter than I'd ever been in my life. Less fit than ever. I found it kind of depressing. I feel so much better and confident about myself and confident that I CAN make progress."

P.S. If you've been running into the same roadblocks as Robin, and you'd like to finally

get real results, I'd love to help you get there. Click the link below to learn more.

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 we are going to talk about protein!

Here are some of the reasons why having good quality protein is important in your diet.

• Increased muscle mass and strength.

• Reduces appetite and hunger levels.

• Helps maintain weight loss.

• Helps the body repair after injury.

• Reduces cravings and desire for late night snacking.

It's recommended to have one palm per meal for females and two palms for males. This is assuming you are having three meals a day.

If you want to know what that is if weighing protein. It's recommended to have 1.4 to 2.0 g/kg (around 0.64-0.9 g/lb) of protein per day.

So for a 80kg man, if he aims to have 1.5 x 80g or protein/day. It would be 120g of protein per day.

To give you context. 500 grams of beef mince is about 100 grams of protein.

It might be challenging to eat this much protein in the beginning so you need to just focus on eating more.

Also, protein powder, protein yogurt are great ways to up your protein each day.

Also having protein at breakfast in the form of eggs, meat or protein powder is a great way to increase your protein levels daily.

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 series episode with Ryan Hurst from gmb.io we dive into how he's dealt with injuries over the years.

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 series episode with Ryan Hurst from gmb.io we dive into how he fits it all in with training, family, and 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

Jess Angland is the CEO of Sli Eile which is a diverse community of people who share a commitment to ensuring that mental health challenges do not stand in the way of people achieving rich and fulfilling lives.

I truly believe the work they are doing at Sli Eile should be standard practice across the world for treating people with mental health challenges. I've seen how terribly the current system works with my own mother's treatment withSchiophrneia over the past 28 years. Learn more about Sli Eile here

Find them on Facebook here

Help us reach the €40,000 goal through this link

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, we discuss why we focus so heavily on increasing steps with all clients in the online program.

Walking fixes a lot of the problems keeping you in a rut with your health and fitness

Here are the most common issues I see clients struggle with:

• Poor quality sleep

• Low energy

• Injuries

• Struggles with dietary compliance

But don't worry, if you struggle with these issues too, I'm going to lay out how a simple daily walk can fix these issues.

Here's how, step by step:

Step 1: Walking improves you sleep

I focus all my coaching on low hanging fruit. Easy levers i can teach clients to pull that will net the highest return on their time. Sleep is the biggest lever to pull for better fitness results. When you're sleep deprived you crave sugar and caffeine and become higher risk to injuries because your system is so compromised. The way I get clients from an average of 4.5 hours to 8 hours a night is to increase daily steps so they're actually tired at the end of the day. This in conjunction with a no screen wind down before bed, dramatically improves client's sleep.

When your sleep improves, your mood & energy improves and then, everything becomes easier.

Step 2: Helps to drop bodyfat

I started seeing this pattern with clients when I worked with them in person in Melbourne. Italy and Japan are the two most common destinations my clients would visit. They would come back after 2-3 weeks overseas saying how they dropped bodyfat even thugh their diet was all over the place.

Both countries resulted in clients walking way more. It was common for clients to be walking for 6-8 hours each day sightseeing. This was a huge shift from their normal day to day of almost no incremental exercise.

When you are moving more during the day, your burning more calories, and you are not on screens so it helps with stress and recovery.

These shifts in routine led to clients stress eating less and burning more calories each day. You doin't need to go overseas, but actively increasing walking will net a lot of these same beenftis for you.

Step 3: Better mobility and recovery

More steps also activates the lymphatic system which is responsible for clearing waste out of the body. This helps recovery, blood flow and also helps with mobility because you are spending less time in a seated positon which locks up your joints.

So I hope this shows you how a long morning walk can improve you mood, your sleep, your recovery, your ability to drop body fat and increase you mobility.

Instead of trying to find the magic pill, focus on the simple stuff you can sustain that has a compounding impact on all other areas 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

Very excited to share the 1st in a series of podcasts I'll be sharing with you all with Ryan Hurst from gmb.io.

I've been lucky to have Ryan as a mentor since 2016 and he always has extremely helpful answers and outlooks.

I wanted his opinion on how to better help new clients who joined my program to understand the path to long-term training success and we thought this would be a great topic to share with you all.

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