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Welcome to another episode of the In-situ Collective podcast! This week, we are wrapping up the month with our favourite discoveries, teachable moments, and ideas.

In this episode, we dive into the benefits of incorporating a deload week into your training routine and how it can improve your recovery and performance. We bring up Jack's latest obsession with barefoot shoes and whether they truly offer an advantage for your foot health. We discuss processed food and whether or not it should fit into a healthy diet. Lastly, we tackle the rising issue of YouTube censorship in the fitness space and how it's going to affect teens and young adults.

00:00 Intro.
02:29 Importance of Deload Weeks in Fitness Programs.
12:58 Barefoot shoes are Minimalist Shoes with no support and wider toe base.
15:09 Benefits of Barefoot Shoes.
19:12 Benefits of wearing flat shoes for foot strength.
24:42 Importance of considering goals and reframing perspective on processed foods.
26:37 Importance of a diet with minimal processed food.
30:33 Focus on adding good nutrients to your diet.
36:09 Discussing the impact of fitness censorship on education about steroids.

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Welcome to the latest episode of the In-situ Collective podcast! In this episode, we dive into the world of supplements, covering popular choices like creatine, protein powder, and electrolytes. Along with breaking down the benefits and best practices for using each, we share real feedback from our clients' experiences—what worked, what didn’t, and how these supplements impacted their fitness and health journeys. Whether you're looking to boost performance, recovery, or overall well-being, this episode is packed with practical insights and firsthand advice to help you make informed decisions about supplementation.

Questions we asked our community:

Do you take any supplements? If yes, what are they and why do you take them?

Have you tried supplements in the past that didn't work for you, and why didn't they work?

How important are supplements to your goals and health?

How would you define a supplement?

Join the conversation. Have your say here:

https://www.in-situcollective.com/questions

Momentous Supplements:

https://www.livemomentous.com/

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Welcome to the latest episode of the In-situ Collective podcast! In this week's episode, we break down the menstrual cycle phases and how they affect your training, nutrition, and overall well-being. We dive into the follicular and luteal phases, discuss how hormones influence your energy, appetite, and cravings, and share practical tips for aligning your workouts and meals with each cycle stage. From dealing with PMS symptoms to the best foods for supporting hormonal health, this episode will give you actionable advice for confidently navigating your cycle. Tune in to learn how to optimize your performance and feel your best throughout the month!

Links to our resources:

Fueling Your Training Across the Menstrual Cycle: https://www.in-situcollective.com/articles/female-nutrition

Master Your Menstrual Cycle: https://www.in-situcollective.com/collection/p/master-your-menstrual-cycle

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Welcome to the latest episode of the In-situ Collective podcast! Today, we’re joined by Alexandra Bennett. Alex was a guest on episode 4 and is now back for 204! We talked about her journey in health, fitness, and personal and business growth since we last had her on. Starting in 2017 with F45, CrossFit, and competitive training, Alex shares how burnout led her to a path of deeper healing, self-love, and sustainable training. We dive into her experience of reintegrating into fitness after burnout, the importance of following your passions, and creating a life that feels authentic and fulfilling. Alex also opens up about the significance of rest, nourishing your nervous system, and embracing who you truly are, regardless of external opinions. We also have a behind the sense video of this episode, head over to our YouTube channel to check that out. 

Find Alex on Instagram https://www.instagram.com/magicalalexandra/ 

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Welcome to the latest episode of the In-situ Collective podcast! Today, we’re joined by Laura, a passionate advocate for holistic health with a background in nursing and a strong focus on plant-based nutrition and the mind-gut connection. Laura brings her experience from Monash Gait Clinic, St Vincent’s, and Melbourne City Baths as a Gym Instructor/Personal Trainer to help us answer your questions!

In this episode, we dive into a variety of topics including the pros and cons of split vs. full-body workout programs for muscle building, the reality behind those rapid body transformations you see online, and practical advice for correcting muscle imbalances. Laura also sheds light on the benefits and potential risks of plant-based diets, offers tips on achieving a healthy calorie deficit, and helps us navigate the myriad of fitness trends to find what truly works.

If you’re looking to enhance your fitness routine, improve your mental well-being, or simply understand more about holistic health, this episode is packed with actionable insights and awesome advice.

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Welcome to another episode of the In-situ Collective podcast! This week on the show, we discuss how you can develop the skills to turn your failure into success.

Failure is a skill, and mastering it can set you up for success. We break down a four-step system to help you fail forward—turning setbacks into opportunities for growth and advancement. We'll show you how to handle, deconstruct, and use failure to set the stage for future wins.

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Welcome to another episode of the In-situ Collective podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you.

In this episode, we dive deep into the power of stepping out of your comfort zone and how embracing discomfort can lead to personal growth and success. We'll uncover the hidden psychology behind McDonald’s kiosks and how they manipulate your food choices, making you order more than you planned. Then, we break down the truth about refined carbs and their sneaky role in increasing your cravings. We also discuss how you can maximize your fitness goals by focusing on Saturday and Sunday training.

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Welcome to episode 200 of the In-situ Health and Fitness Podcast! Today, we had the pleasure of hosting Sam, Founder of Mellows- functional sparkling waters and the Mind Wellness Club.

In this episode, Sam shares his personal journey with overwhelming anxiety and his mission to help others manage stress and anxiety through the Mellows initiative and Mind Wellness Club. We delve into his lived experience with anxiety, the importance of spreading awareness, and breaking down the stigma surrounding mental health. Sam offers practical tips for managing your nervous system and discusses what anxiety is and how to overcome it. We also explore how Mellows is driving change and fostering new, healthy habits, creating a culture of wellness.

Tune in to learn more about supporting your mental wellness and joining the movement towards a healthier, calmer life.

Where to find Mellows:

www.mellows.com.au

@drinks.mellows

@mind.wellnessclub

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Welcome to another episode of the In-situ Collective podcast! Today, we had the pleasure of hosting a yet another awesome human on the podcast. A long time listener, first time guest, Nathan.

Eager to get back into the gym, Nathan works a full-time job and had some excellent questions about training and nutrition that many of our listeners can relate to. We dive into nutrition strategies around training, especially for those needing a boost of energy after a long day at work. We also discuss whether a split program or a full-body program is more beneficial for someone with Nathan's schedule and muscle-building goals. Most importantly, we emphasize the importance of consistency—showing up and doing something is always better than doing nothing.

Tune in for practical tips and motivation to help you stay on track with your fitness goals, no matter how busy life gets.

Notes;
- Creatine 101 https://www.in-situcollective.com/articles/creatine?rq=creatine
- 8 Tips for Effective Meal Planning and Meal Prepping. https://www.in-situcollective.com/articles/meal-planning-and-prep
- Protein Powder Buying Guide: Key Factors to Consider for Optimal Nutrition: https://www.in-situcollective.com/articles/protein-powder

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Welcome to another episode of the In-situ Collective podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you.

We compare the upcoming CrossFit Games with recent bodybuilding competitions, discussing why bodybuilding is capturing more attention lately and how it influences our social media feeds and self-image. We also explore popular products like the Oura Ring and AG1, examining their potential impact on the health and fitness industry. Additionally, we dive into the benefits of full-body workout programs versus split programs, debating which is better for fat loss. Tune in for these insights and much more!

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