We start our discussion today by asking, should you feel guilty for not training? What are the benefits of the different types of gyms? It's January so there is a lot of uproar going on in the industry! Do you need to switch it up? What are the benefits of changing gyms?

We get into the nitty-gritty and start putting some opinions into the world. We discuss Tim Spector and his Diary Of A CEO episode with Steven Bartlett and all the controversy that follows. As the episode in question currently sits with 1.9 million views (at the time of upload), I am sure there is some polarization at play.

Link to the Tim Spector Episode: https://www.youtube.com/watch?v=66hWntvp0_4

Today, we talk about leg day. The highs, lows and initial feelings of training legs. There are many insights to be gleaned from our discussion and how we can improve our training. We even go through a full leg-day program and why certain movements have been favoured over others.

Blood flow restriction training is a new concept to me, I have heard of it before, but today we broach the subject and alternative ways to achieve similar results. Squats are a staple exercise for many. Are they required? Would squats be recommended for most trainees? We talk about the positives and negatives of the movement and the demonisation of missing What are our favourite exercises, per muscle group? Well, lucky for you, we discuss that in great detail and provide reasoning per exercise. Some reasoning is based on science and some reasoning is based on bro-science. We have to have that balance!

It's a really interesting time of year for everyone, but how do we deal with training over the Christmas period? The premise for this episode was to have a general catch-up and unofficial check-in. Which of course gives us hundreds of potential topics of conversation to divulge into! A personal favourite topic in this episode is where we discuss where we end up defaulting to work instead of prioritising socialisation.

Today we go in DEEP on all things routine and sleep. When we go merely a layer deep we find that one informs the other. The discussion includes scientific-based principles, bro-science and anecdotal accounts. Essentially covering all of the things we have learned and what works for us.

The greatest sleep resource I could give you if you wanted to pursue this further would be the Huberman Lab podcast where he investigates peer-based studies to bring you a scientifically proven way to improve your sleep: https://www.youtube.com/watch?v=h2aWYjSA1Jc&ab_channel=AndrewHuberman

Today we provide somewhat of a MASTERCLASS on goal setting. Believe it or not, this is a highly contested topic. Many would suggest that goals are not necessary and are purely about systems and processes. Some recommend setting reasonable goals, and others suggest ridiculous ones. Where do we stand on the matter? This is a topic close to both of our hearts for different reasons. The simple process of striving to be better is rewarding in itself. Expect to here plenty (and I mean plenty) of nuance detail on how to set the perfect goals.

I often find that our list of priorities and values can subtly change over time based on the investment of time into a particular area. Today we want to open up a conversation about what it means to lead a balanced life. Is it necessary to even have balance, or is that just a trope that regular people fall into? What mental models can we use to understand the different areas of our life? And much, much more. I will be the first to admit, we don’t have the answers and perhaps we raise even more questions, but I believe it is very important to have these types of conversations. As a result, climbing up the wrong ladder can have an insidious effect. You don’t want to climb the ladder for 20 years to find out you have been climbing the wrong ladder. With that being said, there is no definite answer to a question like this - you have to determine what success means to you. Whether that is to be the best dad you can be or whether that is to go public and be financially abundant, only you know your values.

Today we discuss how intent and intensity can make a difference for the most experienced lifters. We delve deep into exercise selection and have a little fun along the way. The one question that got me thinking was "What muscle am I trying to work during this exercise"?

In today's episode, expect to learn more about your charming hosts, how the gym affects many different areas of your life, how to bulk for beginners, and much more. The discussion around nutrition and how we should not demonise particular foods were parts of the conversation I particularly enjoyed. I think the framework for ranking them in a hierarchy is a system many people can take advantage of.