In a few weeks time Gray and Mart will be trying to cover the distance from Lands end to John-a-Groats in 24 hours, using treadmills, bikes, rowing machines and ski ergs. So we talked about why people take on these challenges and how they benefit both the charities and the people doing them.

If you would like to donate to the event please follow this link:

https://www.justgiving.com/fundraising/bootcamp-wakefield12?utm_source=whatsapp&utm_medium=fundraising&utm_content=bootcamp-wakefield12&utm_campaign=pfp-whatsapp&utm_term=442777baa2ee41d78f5c528cd09412d0

If you would like to watch this episode, you can find it on YouTube here:

https://youtu.be/0mRSLtErCXc

Following the recent documentaries on channel 4 we are joined by Dr Nicky Williams, a NHS GP in Wakefield to discuss what the menopause is and how exercise can help before, during and after. We cover lots of different areas and provide some thoughts on how to go about exercise for women during this time. 

Further support can be found at:

 http://menopausematters.co.uk/

http://rockmymenopause.co.uk/

If you have any questions you would like us to answer or suggestions for future episodes please message us on twitter: @Yorkshirefitpod or through Instragram: yorkshirefitnesspodcast

Over the last few weeks we have spoken about the pro's and cons of taking supplements, with the common answer of "it depends". One of the things it depends on is, what kind of supplement are you thinking of taking. One of the more debated supplements are fat burners, so we talk about what these are because there are different types, do they work and are they worth the money. When we look at the benefit of a supplement, we first go to Examine.com to see what the evidence is saying, so here are some of the supplements we talk about. 

 Conjugated Linoleic acid (CLA) https://examine.com/supplements/conjugated-linoleic-acid/ 

L-Carnitine https://examine.com/supplements/carnitine/ 

Caffeine https://examine.com/supplements/caffeine/

In previous episodes we have spoken about the power of habits and the way they can be the secret to success or derail your progress. In this final part of the series, we conclude the last two of the laws of habit forming which is about making the new habits stick.

We link back to the power of sleep and diet to take whole picture view on getting your lifestyle sorted, to help achieve your goals.

Back in episode 8 we spoke about supplements in general and the pro’s and cons of not getting all your nutrients from food. Lots of people have said we needed more on this so did!

This is the first of a range of episodes where take a look at one specific supplement, the first one being creatine.

Creatine is one of the most researched and widely used supplements on the market, also one of the cheapest. So we had a chat about who would should take it, who shouldn’t, what does it do and what doesn’t it do.

For evidence on creatine we recommend looking here:

https://examine.com/supplements/creatine/

To check back in with episode 8, you can find the episode on lots of places.

https://open.spotify.com/episode/3GwOmiPGmAb3eG7DWkMkA3?si=M9_AlE0cSxaPW6ZHI4pg_A

https://podcasts.apple.com/us/podcast/podcast-episode-8-supplements-do-i-or-dont-i/id1610345713?i=1000554493681

https://youtu.be/Xivzq65hEY0

As the clocks go back and we have one hour less sleep, our attention is turned to how important is sleep, not just for feeling better in a morning, but for those health and fitness goals we are chasing?

Finally we give some advice about how to get better sleep and shred that fat while lying down.

Sleep = the one thing that improves everything while doing nothing!!

In this episode we use some visual aids, if you would like to see what these are please head over to our YouTube channel to watch the video version.

https://youtu.be/zOp837TuZkk

If you want to know more about sleep, here are some experts on the matter. 

https://www.ted.com/talks/russell_foster_why_do_we_sleep

https://www.ted.com/talks/matt_walker_sleep_is_your_superpower

https://youtu.be/ZS-SkALrMN8

In this episode we look generally at supplements and are they needed for by most people. We explore why a food first approach is best but not always practical and how supplements may solve problems that a normal diet can't fix. In an ideal world we might not need to use supplements, but in a chaotic and busy life finding the right time and type and supplement to turn to is good to know. However, the supplement world is big business and marketing is great at convincing you need lots, all of the time. We are here to help plot your way through this mine field!!!

How to start building those goal-achieving habits, the trick to achieving without thinking.

Building on from our previous episode on what habits where and why they are important, we start to unpick how to re-set your habits. Building a productive set of habits can be the blueprint for a healthy and successful life.

We discuss some key themes around identity your social circles as well as home and work environments to give some practical advice on how get rid of some bad habits and build some productive new ones.

Find out more about Atomic Habits, the inspiration for the content in this episode from the books author, James Clear: https://jamesclear.com/

You can listen back to our previous episode on habits, using the links below.

Episode 3

Apple:

https://podcasts.apple.com/us/podcast/episode-3-when-motivation-runs-out-have-habits/id1610345713?i=1000551284083

Spotify:

https://open.spotify.com/episode/5hp0HfrHzdEZr6OVXizLSq?si=2em4nXv4SFyOeahCUq5DyQ

YouTube:

https://youtu.be/jjCzUKolsK0

In previous episodes we have spoken about how training for appearance goals starts in the kitchen and is more affected by diet than by what you do in the gym. Not that the gym isn't important!!!

A first port of call people start with on getting to grips with their diet is calorie counting, but is it?

We talk about:

- What is a calorie and why do i need to know this

- Not all calories are equal, some food sources are different and what you need to know about each.

- Some of the pitfalls of calorie counting and its drawbacks. 

We hope you enjoy, if you do please like, follow, subscribe share and leave us a review!