Well...Basically

 In this episode Mikey, Leyla and Sam discuss the resistance you should be doing!

(01:15)Mikey talks the podcast he guested on last week “The Phit Society” and the guys break down their weekend activities. (05:19)The guys discuss different squat and deadlift techniques in their own training. (07:33)Mikey doesn’t have a heart condition! (08:57) Weekly update on mental health, the guys relationship with their bodies, food and exercise. (11:35) The struggles of people pleasing, self-doubt and the stories we tell ourselves. (19:49)The Resistance exercise you should be doing. (20:14) A discussion on our favourite and most effective movements and ways to implement them, see our Instagram for more tips! (28:01) Exercises we don’t like and see implemented incorrectly. (32:23) How often, how much and how hard? (36:44)Wrap up & Machines vs Weights. (40:27)#WBQT(41:00)Is intermittent fasting something that has worked for you? (43:05)Should you train whilst injured? When should you see a physio? (47:12)How do you manage your relationship with tracking apps? I find them stressful and hate eating. (49:24) Build your dream burger from bottom to top. (52:50) Outro.

Website

wellbasicallypod.com

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@wellbasicallypodcast, @wellbasicallymikey, @leylagulasi and @wellbasicallysam 

(00:54)Tory Lanez shot who? A discussion on famous people who done bad things, the x-files and tik tok hairstyles. (05:15)Our current mindfulness update! Tracking calories, how we feel about our bodies and more. (14:30)How we keep consistent through mindfulness/goal setting and how you can too! (21:32) What motivates us in our training and life. (28:04) Habits and Consistency. (30:47)#wbqt (31:17)How important is rest between sets? Can you rest too long? (35:01) Titty tangent. (36:20) I get dizzy when I train on my period and I’m also anaemic, is there any way to train around this? (38:43)Is it bad to train on sore muscles?(39:40)How do I stop my clients from overtraining?(44:30)Outro.

 Website

wellbasicallypod.com

Follow us 

@wellbasicallypodcast, @wellbasicallymikey, @leylagulasi and @wellbasicallysam 

 In this episode Mikey, Leyla and Sam discuss 5 reasons why your diet sucks!

(01:02)Fellatio, anxiety attacks and sleep paralysis. (09:15)Reasons why your diet sucks. (10:03) 1. You aren’t eating enough. (15:15) 2. You eliminate entire food groups. (20:25) 3. You suck at cooking. (23:34) 4. Dependency on supplements. (29:41)5. Not Listening to your body or exercising mindfulness (37:40) Having too many rules around food (40:37)An extensive conversation on the behaviors, thoughts and anxieties Mikey, Leyla and Sam still continually struggle with and how they are moving forward (49:22)Outro.

Website

wellbasicallypod.com

Follow us 

@wellbasicallypodcast, @wellbasicallymikey, @leylagulasi and @wellbasicallysam 

 In this episode Mikey, Leyla and Sam are triggered again! They discuss trends in the industry they don’t like.

(00:57)The guys talk Leyla’s holiday, wanting to learn to dance, Leylah’s heavy squats and powerlifting accidents. (12:16)Triggered! (13:08) Instagram workout flexing and isolation workouts (16:10) Sharing calories burned on ya fitness tracker and people promoting a calorie burning mindset. (18:53) Binge/Restrict cycle promotion through calorie challenges (23:47) Tangent on competitive eating (24:39) Underqualified people on social media giving bad advice and attempting to be motivational and selling people on passion not quality information (28:23) Sam ruins custard (29:05) Women wanting to be toned. (31:55)#wbqt (32:19) Is brekky the most important meal of the day and how do I improve my morning routine? (36:13) Is soreness indicative of a good workout? (39:37) Muscle soreness and the bathroom, Mikey finds out what waffle stomping is (39:42) Does soy effect hormone levels? (42:29)Outro.

People Mentioned

@casey_frey_  @stephanie_buttermore

Studies & Abstracts Mentioned

Barrett JR. The science of soy: what do we really know?. Environ Health Perspect. 2006;114(6):A352-A358. doi:10.1289/ehp.114-a352

https://pubmed.ncbi.nlm.nih.gov/11880595/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/

Website

wellbasicallypod.com

Follow us 

@wellbasicallypodcast, @wellbasicallymikey, @leylagulasi and @wellbasicallysam 

In this episode Mikey and Sam are all alone as Leyla is away! They talk About 5 easy habits to add, and how to add them!

(01:07)Sam talks about how the podcast has changed his approach to training himself and others.  (04:33)Mikey’s heart things (05:42) Dating apps, disappointment and unicorns (08:00) Specifically organised Sam (10:07) Well Basically Spotify Playlist! (11:00) 5 easy habits to add and how to add them (11:36) Water! (14:14) An asparagus tangent (15:32) Vegetables! (17:21)Vegetables we don’t like (19:03) Activity! (22:10) Protein (24:21) Resistance Training! (27:27) Mobility BONUS (28:51)#wbqt(29:29)Where else besides Well…Basically can I find good fitness information?(33:10)Does lifting weights make you hornier?(37:10)Is it true that its 70% diet and 30% exercise? (39:45)Outro.

People Mentioned

@jrakz

Follow us @wellbasicallypodcast, @wellbasicallymikey, @leylagulasi and @wellbasicallysam

In this episode Leyla, Mikey and Sam discuss how to fix your relationship with exercise.

(00:52)The guys discuss Sam’s test results, being over covid, going to the emergency room for a hangover and manifesting. (08:32)How to fix your relationship with exercise (08:59) How Sam uses exercise to cope with stress (10:05) How using exercise as a coping tool can be healthy, and having conversations with yourself and others. (14:47) Making exercise fun! (31:01)#wbqt  (17:07) Tips to make workouts fun. (18:41)A tangent on being a trainer and talking to people with headphones in. (20:16) Do the training you enjoy! (21:55) Is your workout/exercise environment fun? (24:57) Don’t kill yourself in the gym! (28:52) Changing the time you train. (30:40)Taking the punishment out of exercise.(32:19) Activity trackers and calories burned. (33:02)Conclusion.(33:33)#wbqt(34:36)Favourite brands of workout leggings?(36:19)Tips for healthy snacking?(39:47)How do I manage getting stronger without overtraining?(41:54)Are protein bars good for you?(43:27) Should I look at GI when making food choices?(44:21)Milk or cream in my coffee?(45:34)Outro

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In this episode Leyla, Mikey and Sam discuss why you aren’t seeing results and how to change your mindset when it comes to eating and exercise.

(1:31)The guys discuss poppers, Leyla’s new gym, adulting, coronavirus and dating. (10:12) What are results. (10:56) How a calorie burning mindset influences results (16:27) How yo-yoing with eating and exercise influences results. (24:16) How monitoring progress/programming influences results. (31:01)#wbqt  (31:26) What are our most liked and disliked fitness trends of the last 5 years? (35:36) Does it matter if you eat right before bed in terms of digestion? (37:50) How do you set fitness goals coming from a non-fitness background? (39:30) What are our biggest gym pet peeves? (41:41) What are your thoughts on portion control? (44:51) Hard fat vs soft fat, Do you need to eat and train differently to lose these? (46:55)Outro.

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In this episode Leyla, Mikey and Sam shoot down some fitness myths in the new #triggered segment. Then answer your burning questions.

(2:23)Sam tells a Splendour in the grass story. (6:12) Mikey’s thoughts on orgies and aliens. (7:16) #triggered. (8:22) Carbs are bad? (10:33) The anabolic window? (13:15)Eating more fat helps you burn fat? (14:55) Lifting weights will make me too bulky? (17:13)Sugar is addictive/evil? (20:50) Sam digresses from #triggered and gives a update on his emotional eating. (24:01) Alkaline diets are superior? (26:53) #wellbasicallyquestiontime. (27:40) Does not stretching before exercise set you up for failure down the road? (29:33) What are Well Basically’s favourite beverages? (30:44)How can I improve my posture? (32:08)How bad is alcohol when you’re trying to lose weight? (35:30) How much protein should you eat per day? (35:55) Are sweet potatoes more healthy than regular potatoes? (36:28) Should I prioritise compound movements or isolation after some time off the gym? (40:41) Why are people drinking apple cider vinegar?(43:03)Outro.

Follow us @wellbasicallypodcast, @wellbasicallymikey, @leylagulasi and @wellbasicallysam

Studies Mentioned:

Hoebel, Bartley G. PhD; Avena, Nicole M. PhD; Bocarsly, Miriam E. BA; Rada, Pedro MD

In this episode Leyla, Mikey and Sam discuss emotional eating and their experiences with it, then answer your burning fitness questions!

(1:23)We are perfectionists. (3:14) Emotional eating intro and the new sound effect. (5:25) Initial emotional eating thoughts (6:49) Sam shares his habits. (8:20) Our thoughts around eating and culture. (9:52)Food is drugs? (11:45) Food as a coping mechanism. (13:18) Devil is in the judgement and expounding on Sam’s relationship with food. (21:49) Questioning your behaviours. (23:06) Culture and body image. (25:54) Mikey discusses his experience with therapy and emotional eating. (30:40) Leyla’s experience with therapy and lessons on judgement. (32:35) #wellbasicallyquestiontime (30:31) How do you prevent injury? (35:30) Tips to curb a sweet tooth? (36:41) How do you kickstart your metabolism? (37:38) Any supplements in particular you recommend or avoid? (39:18) How do you balance cardiovascular fitness and gaining muscle? (41:24) Outro.

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People Mentioned:

@biolayne

In this episode Leyla, Mikey and Sam debate and discuss calories, macronutrients and tracking at length! Then answer your burning fitness questions!

(1:54)How we’re moving in isolation. (3:54)What calories are and boat terminology.(6:03)What are macronutrients. (9:40)Should you track macronutrients? (11:37) The big calorie tracking pros/cons and accessibility debate. (17:45) Leyla’s thoughts on tracking calories. (19:18) Sam addresses the listeners and accessibility.(20:24)Mikey’s alternative tracking ideas. (21:44) Sam and Leyla’s thoughts and past experiences with guilt, binging and calorie tracking. (30:12) Mikey’s deep dive and adding habits as a solution. (36:21)Everybody is different. (40:28)#wellbasicallyquestiontime. (41:12) How much protein do you need? (43:36)How long should it take to see results from a lifestyle change (44:53)How does sleep affect training/nutrition?(47:34) How do you make stretching more fun?(50:05)Outro and calorie guide giveaway.

Follow us @wellbasicallypodcast, @wellbasicallymikey, @leylagulasi and @wellbasicallysam

Studies mentioned:

Morton RW, Murphy KT, McKellar SR, et al

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

British Journal of Sports Medicine 2018;52:376-384.