Well...Basically

In today’s episode Sam & Mikey have a multifaceted intro conversation and answer your burning questions. 

(01:07)Tide pods, medication mishaps,(09:10)Sam facing challenges and the benefits of doing so. (13:52)Well…Basically ghost busting (17:28)Any tips on figuring out food intolerances (20:37)Is there value to workouts for time like AMRAPS & EMOMS? (23:04)Any thing I can do in the gym to help with knee pain?(25:56)Can you talk more about overcoming food guilt?(33:09) What’s the ideal rep range for building muscle?(35:49)Do you guys think that your fitness message is getting through? (38:53) Outro.

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Things & People Mentioned

Opening Number

On One – Joyce Ryce, Freddie Gibbs

Inflammatory Foods(Remember it can potentially be anything)

https://www.healthline.com/nutrition/6-foods-that-cause-inflammation

Nukes tope 5 (Warning Spooky)

https://www.youtube.com/channel/UCBnbnH7DGXT9yBBVFbZeIwQ

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In today’s episode Sam & Mikey are joined by the lovely Kelly MacDonald to talk all things stretching.

(03:25)The boys talk head injuries & hospitals (08:14)Kells joins the show and the guys discuss their starts in group fitness and how they’ve never crossed paths weirdly.(15:31)The guys talk Les Mills Stretch. (19:35) Key areas for people to stretch and some recommended stretches to perform to relieve pain (25:54)Strategies to stretch more often.(29:18)Sitting down is not ideal, training and coaching through Covid. (34:40) Where do people go wrong with stretching? (37:55) Stretching in gymnastics. (40:15) The effect of strength training on flexibility and Kell’s experience with powerlifting. (42:08) Becoming a better coach through experience and constant curiosity. (44:43) When is the best time to stretch? (47:34 )Kelly is a noodle, Sam is not. (48:48)Teaching people to connect with their bodies. (57:15)Outro

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Things & People Mentioned

Opening Number

KAYTRANADA & Chance The Rapper- All Night

Kelly MacDonald

@kellymacmobility

https://kellymacmobility.com

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In today’s episode Sam & Mikey discuss their big weekend Mardi Gras Party and answer your fitness questions!

(01:13)Fragile boys (08:00)Well Basically’s Megan and Harry Hot Take. (10:38)#WBQT(10:58) Is there an ideal amount of protein to be eating at each meal? (12:55)What are some good protein sources if you don’t eat the meats?(14:15)How do I get thick hamstrings like Sam?(16:08) Quick healthy meals if pushed for time? (19:00)Best way to start back at the gym after time off? (20:30)What are Sarms?(24:10)Is online coaching effective?(26:45) What’s the deal with gym grunters?(28:24 )Can you guys talk about deloads?(30:36)What do you guys think about fitness people sharing what I eat in a day(s)?(34:11)Outro

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Things & People Mentioned

Opening Number

Notorious BIG-Hypnotize

Biggie Doc

https://www.imdb.com/title/tt14058484/

When eating things alive goes wrong

https://www.youtube.com/watch?v=e5S1_qJ7sX8&list=PL86DaIjQCIFNXykpllrgMR4sXwFo44_Wh&index=2

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In today’s episode Sam & Mikey have a fun one! They talk dating (once again) and answer your burning questions!

(00:15)Intro(01:15) Flavour combinations, Mardi Gras, manicures and man-dating.(12:01)Question Time (12:47)Any supplements you guys recommend?(15:40)How do I increase ankle mobility to go deeper in my squat?(17:54)If you could train one way for the rest of your life, what would it be and why?(20:23)Any tips for first dates?(23:54) What are Well…Basically reading about?(26:32)Do you guys recommend doing cardio or weights first?(28:09)Can you guys explain intuitive eating a bit more?(35:00)How many hours sleep should I aim for a night? Extended conversation on our sleeping habits. (39:49) Outro.

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Things & People Mentioned

Opening Number

Kylie Minogue-Love At First Sight

Intuitive Eating Principals

https://www.intuitiveeating.org/10-principles-of-intuitive-eating/Website 

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In today’s episode Sam & Mikey are joined by Ben Te Maro for the Mardi Gra Special!

Ben Te Maro is an occupational therapist from Auckland who works in child & adolescent mental health & suicide prevention who also dabbles in mental health training & research. He also happens to be a group fitness instructor!

The guys start by discussing toxic masculinity in the fitness industry & their experience with it, then broaden the conversation to discuss multiple topics!

Should fitness be fun? Is being solely focused on a fitness lifestyle healthy? Does a dysfunctional relationship with exercise look different for men? Dealing with thoughts and talking to yourself. Are trainers qualified enough? Is it too easy to become a fitness professional?

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Things & People Mentioned

Opening Number

Finally-Cece Peniston

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In today’s episode Sam & Mikey discuss transformations in Hollywood, intuitive & informed eating and answer your questions. 

(03:30)One night stands continued. (09:54)A conversation around “transformations” in Hollywood, are they doing what they say they’re doing? The impact of steroid use on male body expectations. (20:13)#WBQT(20:46) What do our diets look like at the moment? A Segway into intuitive and informed eating. (28:25)Is there such a thing as eating too little, and training too much and losing weight?(29:44) What do you guys think of intensity methods like supersets and dropsets?(30:30) How do I get used to getting up early? (32:56)Skipping rope suggestions?(34:12)Whats your guys favourite form of cardio?(35:54)Any tips for shortening up your workouts?  (37:54) When is Mikey gonna finally go on a date?(38:50 )Outro. 

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Things & People Mentioned

Opening Number

Young Hearts Run Free-Kym Mazelle

Transformation discussed

https://www.menshealth.com/fitness/a35474397/chris-hemsworth-stunt-double-bobby-holland-hanton-transformation/

Skipping Ropes

https://crossrope.com.au/shop/?gclid=CjwKCAiAmrOBBhA0EiwArn3mfFyshpSa_l-pbsT4rXQfTHDY8KV95Cr4GOHn2l_nw3g4QgGGGOcsPhoCaKIQAvD_BwE

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In today’s episode Sam & Mikey discuss an argument on British television around body representation for kids and how to walk away from calorie counting. 

(01:21)Mikey drops his COVID cucumbers. (05:22)Sam gives Mikey a dating ultimatum, and the risks involved with one night stands. (09:27)Sam & Mikey discuss a British TV segment about body representation.(19:52) “Diet” defined and our experiences with them. (23:40)Sam’s struggles with calorie counting and binge behaviours.(29.15) Is counting calories a good starting point for knowing what your eating? Getting in touch with your actual hunger. (33:09) Tips for stopping the calorie counting and working on anxiety around eating.(39:06)WBQT (39:36)Are there any group fitness classes you guys reccommended?(41:05)Are you guys fans of workouts for time or AMRAPS?  (42:28) Is intermittent fasting a good way to lose weight?(43:08)How important is goal setting in fitness & health?(43:13)Outro. 

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Things & People Mentioned

Opening Number

Return Of The Mack- Mark Morrison

Segment discussed

https://www.youtube.com/watch?v=mMRrC7Mhdsw

Weight Loss Meta Analysis

https://academic.oup.com/ajcn/article/74/5/579/4737391

@jamessmithpt

@syattfitness

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In today’s episode Sam & Mikey answer your burning questions!

(00:16)The guys start with their vocal warm ups and get into shaving your bits. (05:14)Sam tells an excellent joke about tractors. (05:32)Sam is homesick.(07:12) The Well Basically watchlist turns into a rather kinky convo. (11:31)WBQT (12:23) Any tips on staying full? Particularly after breakfast?(14:39)Why are crossfitters so ripped? (17:37)How do I know if I’m doing too much? (20:42)Tips for starting out as a trainer? (26:51) What are your best activation routines before your lifts?(29:57)How long should I workout for?(32:10)How many exercises should I be doing in my workouts?(34:36)A discussion about ego lifting and helping people in the gym.(38:09)Outro 

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Things & People Mentioned

OPENING NUMBER

Cool Me Down-The Black Seeds

SAM & MIKEY’S MUST WATCHES

It’s A Sin

https://www.imdb.com/title/tt9140342/

Bonding

https://www.imdb.com/title/tt7718088/?ref_=fn_al_tt_1

Jason Philips

@jasonphilipsisnutrition

Stephanie Buttermore

@stephanie_buttermore

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Our first guest of 2021 is here!

Sam & Mikey are joined by the lovely Susan Trainor. Former trainer and program director at Les Mills!

They discuss how the fitness industry has changed over time, effective exercise instruction and do a deep dive on the pros and cons of group fitness.

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Things & People Mentioned

OPENING NUMBER

Nelly-Ride Wit Me

GUY WHO TRAIINS KIDS ON YOUTUBE

The Body Coach

Check out our free articles & guides!

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In today’s episode Sam & Mikey discuss the problem with the NY goals people set, and try and get you started in a sustainable way in 2021! 

(02:24)The fellas discuss their weekends, Mikey reminds us to not forget about covid (05:14)Sam tells an excellent joke about tractors. (07:32)Sam and Mikey start their conversation on what they see people try out early in the year (training & eating), what they’re doing and some ways to incorporate lasting behaviours. (26:36) WBQT! What is Intuitive eating? (33:27) What’s the deal with bloating?(34:52)What are some underrated/under-utilised exercises? (32:19)Outro.

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Things & People Mentioned

OPENING NUMBER

Wanna Be Starting Something-Michael Jackson

FODMAP FOODS

https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/

INTUITIVE EATING

https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

Website

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