Well...Basically

Happy New Year Basicers (can that be a thing?) Basic Bitches perhaps.

Sam & Mikey catch up about their break and discuss the recent controversial article (featuring a variety of body shapes) in Cosmopolitan magazine  

(02:40)The fellas discuss their happy holiday times, and coming back into routine. (06:52)Sam & Mikey share their thought have a big open conversation about the article. (26:55)WBQT(27:19) HOW DO I GET A SIX-PACK BY 30 IF I LOVE PIZZA & PIES? (30:26)CAN YOU DIVE A LITTLE MORE INTO THIN PRIVELEGE AND FAT PHOBIA? (35:58)HOW DO I IMPROVE VERTICAL JUMP? (39:00)Outro.

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Things & People Mentioned

OPENING NUMBER

The Police-Walking On The Moon

@jamessmithpt

@pjfperformance

https://www.amazon.com.au/Vertical-Jump-Development-Bible/dp/1411662725

Studies/ArticlesMentioned

https://blogs.scientificamerican.com/observations/fat-is-not-the-problem-fat-stigma-is/?fbclid=IwAR18BNZBHMiAbNUP2uJEu0QyvfNqulr2O253CcuglQnx5rQfM82Tb9kXNyo

https://www.apa.org/monitor/2013/10/hunger

https://lindobacon.com/HAESbook/pdf_files/HAES_Manifesto.pdf?fbclid=IwAR3FJywr9DI_ICN31VroqqLmgZPEQD2tqar78i7j0-F0TA-Aqb06iCJYbqI

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The guys celebrate the end of the year and the final episode of the year by cracking a few cold ones and discussing New Years resolutions, showing gratitude with some laughs along the way!

This Episode Brought to You by Staple Drinks @stapledrinks

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Things & People Mentioned

OPENING NUMBER

Absolutely Everybody-Vanessa Amorosi

1999-Prince

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The crew discuss eating and training around the holidays!

(01:15)Merry Christmas! A big catch up and how we’ve been travelling/partying through the start of the holiday period, an interesting discussion around colonics.   (16:55)Eating & Training Around The Holidays and some ideas for dealing with stress and structure. (27:51)A conversation around breaking routine. (34:23) WBQT (34:45)What exercises can I do with an injury on my write arm/wrist? (37:18)Does working out after a night out stress out your kidneys? (38:41)Whats the best way to improve grip strength? (42:39)Outro.

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Things & People Mentioned

OPENING NUMBER

Jingle Bells-Ella Fitzgerald

Georgia Grace

@gspot

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Sam & Mikey discuss why we need sleep and some hot tips for getting more.

(03:15)The fellas catch up and talk about Mikey’s ideal date. (12:21)The importance of sleep and why we love/need it. (18:35)HOT TIP 1 ROUTINE(19:39)HOT TIP TWO COFFEE & STIMULANTS (21:12) HOT TIP 3 ALCOHOL (22:08)HOT TIP 4 THE BATCAVE (24:49)HOT TIP 5 EATING/SUPPLEMENTS & BED (27:20)HOT TIP 6 WRITE IT DOWN (29:07)WBQT (29:30)A question around unfollowing unwanted content. (34:57)Tips for starting as a trainer? (37:38)Why do you guys hate cardio/intense workouts? (40:53)Outro.

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Things & People Mentioned

OPENING NUMBER

Body-Megan Thee Stallion

BASKETBALL STUDY

https://www.sciencedaily.com/releases/2011/07/110701083513.htm#:~:text=A%20new%20study%20shows%20that,performance%20of%20actively%20competing%20athletes.

MELATONIN

https://www.sleepfoundation.org/articles/melatonin-and-sleep

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Sam & Mikey catch up and answer listener questions! 

(02:32)The fellas discuss their weekends, hangovers, Robin Williams. (10:24)Sam talks dating and apps. (13:57)WBQT(14:48) Are there any foods you hate to eat but know it’s good to eat? (15:28) A brief discussion on Trypophobia. (17:52)How do I deal with my friends making comments on my food choices and saying no to food? (20:45)Do you guys have any routines/rituals that help you stay on track? (25:42)How long have you guys been in the industry for and how long have you been actively exercising for? (27:55)How much water should I be drinking daily. (29:08)How do I know if my programming is working for me? (31:06)Do you guys plan on getting any more guests on soon? (32:19)Outro.

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Things & People Mentioned

OPENING NUMBER

Freeway Of Love-Aretha Franklin

Well…Basically Movie Reccomends

The Birdcage (1997)

https://www.imdb.com/title/tt0115685/

Trypophobia (click if you dare, don’t look up the frog/toad)

https://www.futurity.org/holes-disgust-fear-phobias-1647042/

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The guys discuss some “do’s” and “don’ts” when it comes to starting your fitness journey/ramping up your fitness journey coming into summer ie “summer shredding”

(02:48)General chit chat, Leyla’s Back! Sam’s first word, social media algorithms, Sam did a Les Mills Class!  (10:35)Do’s and Don’ts introduction (11:04) DON’T take on a highly restrictive diet.(15:45) . DO Build Habits (17:52) Sam reverts to his fitness brainwashing. (18:54)DON’T exercise with the primary focus of intensity. (21:42)DO focus on movement. (25:19)DON’T treat your favourite fitness instagrammers words as gospel. (28:27)DO hire a GOOD coach and what makes a good one. (33:25)DO diversify your instagram feed! (36:02)WBQT (36:33) Any breakfast suggestions for before/after training? (38:49)Is there an ideal number of times to train a week?(40:35)How often should I stretch? (44:10)Outro.

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Things & People Mentioned

OPENING NUMBER

Outstanding (live version)-The Gap Band

A Helpful Stretchy Gal

@kellymacmobility

Pod Mentioned

@flexpodcast

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It’s the Sam and Mikey show! The boys discuss the state of the fitness industry and answer some great listener questions!

(02:51)General chit chat, what does MC stand for? Mikey’s back in the office,cthe dating app for fitness people,the US election, Pete Evans tweets.  (04:56)We’re almost at 10k downloads! (09:51) Sam and Mikey discuss Sam’s gym covert ops and the state of the fitness industry and group fitness.(18:13)WBQT a deep personal life advice advice question. (22:09)What motivated Well Basically’s Weight Loss Journeys?(24:19) I feel super light headed when I lift weights, how do I fix it? (25:41) How do you guys deal with clients who don’t listen to your guidance and just show up for sessions? (29:44)What keeps you guys motivated to keep doing the show, keep training and live your lives? (33:42)SAM AND MIKEYS FIGHT UPDATE! (34:15)Any video content coming in the foreseeable future?(35:22)Any tips on getting full range in my squat? (37:22)Protein bars that taste good? (39:39)Outro.

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Things & People Mentioned

OPENING NUMBER

Mathematics- Mos Def

Pete Evans Fake Twitter

@peteevanspandemic

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The full squad is back! To question if what you’re doing for your health is actually healthy.

(01:05)We’re All Back! (04:02)Big catch up, the world losing Adam Snow, Mikey and Sam are going to fight, pink hair.  (12:24)The big bad topic. (18:14) Things that Well Basically have done that they though may have been good for their bodies. (30:25)Are athletes healthy? Image vs Health (33:49) DIETS AND SHAME  (36:17)Where you should put value in yourself. (40:55)How Important is Training to Failure? (44:31)How do I get back to weight training post covid? (46:20)Is there a macro nutrient ratio that’s the best? (48:50)Mikey’s honesty Outro

 Things & People Mentioned

OPENING NUMBER                      

Jason-The Midnight

@grippingfoodwithforce

@laynenorton

@deanmckillop

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In this episode, Sam rings in friend and special guest Joshua Armitage to conversate around mental health and answer your burning fitness questions. 

 (00:37)Josh and Sam’s friendship, Josh’s history with fitness, (06:12) Josh’s experience with reality TV, Why he went on and what the benefits were.  (11:05) Brave Lads, a conversation on mental health. (19:04) The value in speaking to psychologists/councilors (23:51)WBQT (24:21) What do you think about using exercise to fight feelings of anxiety?  (26:44)What is the best way to improve pushups? (27:41) How do I move away from tracking? (30:52)How do I get Myself to the gym when I really don’t feel like it? (33:04)How do I build my confidence training on the gym floor? (35:32)Josh’s big plug! Outro

 Things & People Mentioned

Josef Rakich

@josefrakich

Joshua Armitage

@joshuafanks

James Smith

@jamessmithpt

Brave Lads

@be.bravelads

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In this episode, the full squad is back to catch you up on their lives and answer your burning fitness questions!

 (00:49)Life Happenings! Mikey’s Covid Guide (09:47)EDIT!!!Mikey is looking for a therapist, boat parties and staying positive. (17:03) Big bad question time. (18:01) How Do I self-monitor without tracking calories? (21:14)Tips for curbing late night snacking? (24:55) What are your go to exercises for abs? (27:23)Hip pain & core activation? (29:03) What do I do if my training is stalling? (32:20)What’s your favourite cheat meal? (34:19)Do you guys have any hangover cures? Sam tells a story. (36:35)Well Basically’s heaviest lifts. (37:34)What are your thoughts on eating red meat? (40:04)Outro 

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Things & People Mentioned

OPENING NUMBER

I Love You,I Live You- Chaka Khan

Joshua Armitage

@joshuafanks

Jamies Vegan Page

@_vegankitchenwitch

Good Schnit

@schnit_you_not

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