Well...Basically

In this episode Mikey & Leyla were absent, so Sam went live on Instagram and answered the internet’s burning questions!

(00:56)Sam sets the vibe. (04:07)Do you use body fat readings? What’s the most accurate way to measure it? (05:50) How do I figure out how many calories I should be eating? (07:30) How do I increase my bench press strength?  (08:49)How do you guys stay so positive? (09:56) What are your thoughts on high protein diets? (11:42) What is your favourite form of cardio? (14:23) Active wear for guys? (15:17)Who motivates and inspires you? (16:42)Who painted the art behind you? A discussion on creative outlets. (18:08)How to romance a colleague. (19:41)What are the best exercises to grow your bum? (22:09)If you could only do 3 exercises what would they be? (23:22) How do I stop shoulder pain when I bench?(24:36)How do I keep drinking beer without getting fat? (25:49)Why do you like handstands so much? (26:59)Who do you listen to/follow on Instagram? (27:51)How do I improve my headstand?(28:43)What are your thoughts on shakes as meal replacements?(30:46) What’s your dream day?(31:17)Outro

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Things & People Mentioned

OPENING NUMBER

It’s a Love Thing- The Whispers

Wellbasicallysam’s Backyard

DM Sam for Details

Jordan Syatt

@syattfitness

Website

wellbasicallypod.com

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@wellbasicallypodcast, @wellbasicallymikey, @leylagulasi and @wellbasicallysam 

In this episode Mikey, Leyla and Sam discuss open relationships, their experiences with psychedelics and a controversial article on calorie counting!

(01:51)Well Basically discuss open relationships (07:50)The guys talk their experience with psychedelics (13:44) Sam shares his favourite anti-jokes.(15:55) Sam shares a study debunking intermittent fasting (17:50)The guys discuss an article Mikey brought in, a debate ensues. (38:15) WBQT (38:54) What if I’m short on time in the gym? (41:30)is yoga good for you ? (42:46)What are some “good” alcohol options? (44:51)Outro.

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Things & People Mentioned

OPENING NUMBER

Barely Breaking Even- Universal Robot Band

Intermittent Fasting Debunked

https://www.ucsf.edu/news/2020/09/418611/time-restricted-eating-doesnt-work-weight-loss

Article Debated

https://www.health.harvard.edu/staying-healthy/stop-counting-calories

Janika the yogi

@flow_with_janika

Staple Drinks (Delicious………)

Staple_drinks

Website

wellbasicallypod.com

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In this episode Mikey, Leyla and Sam discuss how to deal with body image issues!

(01:12)Well Basically’s First Program Incoming! (04:01)The guys discuss the artist “Pitbull” (08:50) The guys give their perceptions of each other (gets emotional). (22:30) The guys answer an anonymous question from the website  about solving body image issues. (38:57) WBQT (40:09) How do I fix lower back pain? (41:38) How do I test my One Rep Max on my own? It’s Scary! (43:24)What supplements do Well Basically f*#k with? (44:35)Outro.

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Things & People Mentioned

OPENING NUMBER

Keep on Loving Me – The Whispers

Jameela Jamil

@jameelajamilofficial

@i_weigh

Website

wellbasicallypod.com

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In this episode Mikey, Leyla and Sam attempt to define “Health”(it was tricky).

(01:17)The guys Talk MJ, Sam watching the “Leaving Neverland” documentary and trying to separate art & abuse. Mikey’s show suggestion (11:50)A BIG BAD OPEN DISCUSSION ON THE WORD “HEALTH” AND WHAT IT MIGHT MEAN. (12:50) What the doctor looks for and how often we go for a check-up.   (16:22) The big discussion begins!!! We dance around movement/activity, Energy and Mental Health and how the guys address some of these things with clients and themselves. The guys also address and question some of the standards of “health” in the industry. (38:09) Is this a definition? (40:20)WBQT (41:01) What to do I about exercise FOMO? (44:01)Should I Try Keto?(47:12)What are your thoughts on running? (49:09)Outro.

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Things & People Mentioned

OPENING NUMBER

This Place Hotel- Michael Jackson

LEAVING NEVERLAND

https://www.imdb.com/title/tt9573980/

SCHITT’S CREEK

https://www.imdb.com/title/tt3526078/

MIKEY TEACHING BODYATTACK! (3.29)

https://www.youtube.com/watch?v=ZlFjPmg9YJI

MINNESOTA STARVATION EXPERIMENT

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

Website

wellbasicallypod.com

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@wellbasicallypodcast, @wellbasicallymikey, @leylagulasi and @wellbasicallysam 

In this episode Mikey, Leyla and Sam talk the 5-6 P’s of Muscle building!

(01:03)More mental health Mikey, mortified mothers, the munchies, Dune, Mikey’s irrational fear of caterpillars, CONTEST TIME! (New Jingle) (11:21)Leyla stopped calorie counting (17:01) The 6 P’S of Muscle Building (18:08) Practice (22:14) Progressive Overload (24:32) Programming (28:01) Protein (30:52) Priorities (33:08) Pump? (35:49)WBQT (36:48 ) How many reps should I be doing to build muscle?(37:14)Favourite healthy food swaps & snacks?(42:15)What are some easy vegetables to sneak into your/your partner’s diet? (45:00)Outro.

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Things & People Mentioned

OPENING NUMBER

Able Mable-Mable John

DUNE TRAILER

https://www.youtube.com/watch?v=n9xhJrPXop4

Website

wellbasicallypod.com

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In this episode Mikey, Leyla and Sam ask the question talk about self-monitoring without getting neurotic! Including vices (naughty stuff), food and training.

(00:53)Mikey’s mental health day, Well…Basically wine reviews and fat shaming on Instagram. (08:31)The guys talk healthy/unhealthy relationships and their experience with them. (15:22) Sel-Monitoring around vices (drugs, alcohol, smoking etc) and start by listing their own personal vices. (24:38) Self-Monitoring around food, some easy solutions based on your goals. (31:47) Self-Monitoring around training. (35:13)WBQT (35:39) Any tips for clients who are obsessed with weight loss? (39:41)Should women eat/exercise according to their cycle? (41:58)Any tips on intuitive eating? IE Stop myself from eating when bored? (44:56)What role do genetics play in our ability to lose fat and add muscle? (47:08 ) Outro (WE SING).

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Things & People Mentioned

OPENING NUMBER

Outstanding-The Gap Band

URGE SURFING

 https://www.mindfulness.org.au/urge-surfing

Website

wellbasicallypod.com

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In this episode Leyla and Sam are left to their own devices! The two discuss 5 more habits to add /5 Things To Do or improve!

(00:58)The terrible two-some discuss recent life events, lifting, video-games, festivals, the importance of creativity, and running your own business. (10:36) Sam reviews M.Night.Shyamalan’s “The Village” (13:49) 5 Things To Do! (14:21)1. Improve Sleep! (21:41) 2.Creating a Routine! (25:33)3. Improve Your Mindset! (30:52) 4.Get Flexible Get Mobile! (35:03) 5.Do Less! (39:27)#WBQT(40:15)Is Bodyweight Exercise Enough? (41:59) Any Tips To Stop Bing-Eating? (45:34) How Many Steps Should I Be Doing? (47:37) Outro

Things & People Mentioned

Brandy’s Latest Album (It’s Fire!!!)

https://open.spotify.com/album/09jppw0ufVFDiotrHDMK1w?si=a3KiJPjcTCSJGzD7O_CuaQ

The Village

https://www.imdb.com/title/tt0368447/

Brain FM

https://www.brain.fm/

Website

wellbasicallypod.com

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The guys have their very first guest on the show! Georgia is a sex educator and intimacy coach (based in Sydney). 

The guys talk their own sexual experiences and pick Georgia’s brains about communication & intimacy, dealing with body image issues, breaking down stereotypes around sex & how to improve your sexual connection with yourself & sexual partners.

We also answer a few of your burning questions for Georgia from the Instagram page/website!

Georgia Grace

www.georgiagraced.com

@gspot._

Website

wellbasicallypod.com

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@wellbasicallypodcast, @wellbasicallymikey, @leylagulasi and @wellbasicallysam 

In this episode Mikey, Leyla and Sam ask the question “Is your environment helping or harming you?”

(01:11)Sam trained at Leyla’s powerlifting gym! The guys thoughts on fruit in savoury dishes. (07:22)An apodogy… (09:24)The guys give their insight on listening/problem solving in relationships and calling yourself on your own shit. (13:05) Drinking games! (16:33) Is your training environment working for or against you? (18:00)How Leyla’s environment shaped her fitness ideologies. (25:29) How Sam’s environment shaped his fitness ideologies. (30:03) The dangers of social media and social media solutions. (32:33)What and what not to expect from your coaches/classes/trainers to have a healthy relationship with food/exercise. (36:47)Issues we have with “get ready for summer” fitness challenges, problems with class environments and what you need vs what you want. (43:26) #WBQT (43:55) How does age effect the way we metabolize food? (45:31) Does exercise make you more intelligent? (46:31) What are well…basically’s top 3 lifts?(48:14 ) Outro.

Things & People Mentioned

Leyla’s Gym

 @paddoperformance

Sam’s Old Trainers

Shaughan Campbell (he fights for animals now) 

www.pawjustice.co.nz

Paddy Flavell

 @ptflavell

Our Good Friend Sharon (she’ll call you out on your shit!)

@sharon.emery1 & @baywellness

Website

wellbasicallypod.com

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In this episode Mikey, Leyla and Sam discuss the question “Are disordered behaviours shaping our fitness identity?” 

(01:31)The guys tell tales of their first drinking experiences (06:56)The guys talk parenthood, well…Leyla does…the boys talk cats. (09:16)Mikey’s appearance on the PHIT Society Podcast and what Sam learned. (10:40) The guys talk ways to monetize the podcast and a lyrical breakdown of Megan Thee Stallion and Cardi B’s latest single WAP. (15:40) Are disordered behaviours Shaping our fitness identity? (16:42)What is an eating disorder? Is orthorexia an ED? (20:10) How do diets/calorie counting influence disordered behaviours? A discussion on binging and purging. (25:52) How dishonestly on social media has influence. (29:39)Is exchanging unhealthy behaviours for “healthy” behaviours actually a solution? (33:32)Having the right training focus, why the “CALORIE DEFICIT” should not be so in vogue. (37:24)Sam talks learning about thin privilege and Mikey goes deeper. (42:02)#WBQT(42:31)  How much of a role does the mind play in terms of pushing ourselves? (45:52) Do you have a better workout if you don’t ejaculate before the gym? (48:56) Why don’t I see gym bros training triceps as much? (51:00) Outro.

Things & People Mentioned

Disordered eating workbooks
https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Disordered-Eating

Sexual Activity Before Sports Competition: A Systematic Review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4914923/

Kung Pow
https://www.imdb.com/title/tt0240468/

Phit Society Podcast
@phitsociety

WAP
@iamcardib @theestallion

Website

wellbasicallypod.com

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@wellbasicallypodcast, @wellbasicallymikey, @leylagulasi and @wellbasicallysam