Bitesize Fitness

Frank Gilfeather is a journalist, broadcaster, and author whose voice has become iconic in Scottish media. In this episode, we talk about his upbringing in Dundee, the influence of his father—a man who believed in fighting for what matters—and how those early lessons shaped Frank's life in and out of the newsroom.He shares reflections on family, boxing, and what life has taught him, all with the humility and depth of a true gentleman. Now in his later years, Frank has found a new audience online, where his sharp wit and storytelling have captured hearts across social media. This conversation is emotional, genuine, and full of timeless takeaways.

In the first of this two part series, Sam and James chat with Greg Foley, and expert in digestion and gut health. We also talk about fat loss drugs, such as Ozempic, their uses and who they might be beneficial for. If you enjoyed, feel free to subscribe, and leave that rating and review!

In this one, Sam and Beau talk all things powerlifting. Along with bench press tips and secrets to take your press to the next level! Sam Instagram: WelshstrengthcoachWebsite: www.pursueperformance.co.ukBeau Instagram: beaub_bpbc

In this one, Sam and James discuss whether the gym is ruining athletes progress. If you enjoyed, feel free to subscribe, and leave that rating and review! 

In this episode, Sam and James take questions from the listeners. If you enjoyed, make sure to subscribe and leave that rating and review! 

In this one, the boys talk about just because someone is strong, doesn't necessarily qualify them to be able to be a coach. If you enjoyed, feel free to leave that rating, review and subscribe!

Sheffield 2025 champion Kjell Bakkelund opens up about the mental battles, self-doubt and defining moments that shaped his powerlifting career. We dive into what separates world champions from the rest, how he handles high-pressure moments, and the mindset shifts that made him one of the best in the sport. If you want to understand what it truly takes to win - not just in powerlifting, but in life - this episode is a must-listen. 

Agata Sitko has taken the powerlifting world by storm, and her victory at Sheffield 2025 cements her place as one of the sport's greatest rising stars. At just 22, she has already built an incredible resume, including multiple world records, European and World Championship titles, and now one of the biggest wins of her career at Sheffield. In this episode, we break down her journey—from her rapid rise in the sport to her record-setting performances on the international stage. Agata shares her training philosophy, competition mindset, and what it takes to perform at the highest level. Whether you're a seasoned lifter or new to the sport, this is an episode you don't want to miss!

In this one, the boys discuss the rise of AI and why it will never replace coaching. If you enjoyed, feel free to leave a rating, review and subscribe for more! 

In this episode the boys talk about delayed gratification, and how to fix toxic behaviours involved in food and fitness. If you enjoyed, feel free to leave that rating and review! 

In this episode the boys discuss hybrid training, some of the pros and cons depending on your goals! If you enjoyed, feel free to subscribe and leave that rating and review!

In this episode the boys discuss 6-week challenges that are synonymous with the new year. They discuss the pros of aggressive diets, but also the drawbacks in how and who they are delivered too. If you enjoyed feel free to leave that rating, review and subscribe to the channel for more!

In this episode, the boys go head to head in a Christmas showdown. If you enjoyed, feel free to leave that rating, review and subscribe!

In this episode, Sam and James discuss whether experience or science is more important when it comes to getting results. If you enjoyed, feel free to subscribe, and leave that rating and review! 

In this episode, Sam and James chat with Gavin and play overrated versus underrated. They discuss numerous topics including "no pain, no gain", "the importance of fibre in your diet" and "bands on machines". If you enjoyed, feel free to leave that rating, review and subscribe! 

In this episode Sam and James talk about the trap bar, and whether there are better alternatives in the gym. They also take questions from the viewers in the segment "What's new this week!". If you enjoyed, feel free to subscribe, and drop us a rating and review! 

In this one, we talk about rehab and injury prevention for athletes, drinking culture (especially in the UK) and our thoughts on alcohol! If you enjoyed, feel free to subscribe, and leave that rating and review!

In this episode, Sam and James talk about recent challenges with mental health. They share both of their experiences and also answer some questions from the listeners! If you enjoyed, feel free to leave that rating, review and subscribe!

In this episode, myself and James sat down with friend and ex-colleague Gavin Attorre. Gavin talks about his new ventures in the fitness industry, along with key pieces of advice to optimise your health and results. If you enjoyed, feel free to subscribe, and leave that rating and review! It helps the show more than you can imagine. Enjoy! 

In this episode, Sam and James discuss RPE and how to properly use autoregulation in training. If you enjoyed, feel free to subscribe and leave that rating and review!

The boys are back after a small break from the podcast! They explain what happened along with the impact of social media on current fitness trends. If you enjoyed, feel free to subscribe, and leave that rating and review! 

In this Solocast, Sam talks about the biggest mistake people make on their training journey when starting out. He also gives a brief overview of his system, and how he approaches training. If you enjoyed, feel free to leave that rating and review! 

In this episode Sam has a big question to ask James! Also, they discuss the state of S&C coaching in 2024 along with much more! If you enjoyed, feel free to leave that rating and review! 

In this episode, Sam and James break down some common objections people have when it comes to living a healthier lifestyle. If you enjoyed, feel free to subscribe, and leave that rating and review! 

In this episode, Sam and James talk about the importance of lifting as you age and also discuss controversial topics such as red meat consumption. If you enjoyed, feel free to leave that rating and review!

In this episode, Sam and James talk about training considerations for athletes. They also discuss current dietary trends at the moment in the fitness industry such as carnivore. If you enjoyed, feel free to subscribe to the channel and leave that rating and review! 

Another overrated versus underrated episode, where Sam and James discuss subjects involving training, nutrition and hot topics. If you enjoyed, feel free to leave that rating and review! 

In this episode, Sam and James discuss personalised nutrition along with the latest nutrition trend, Zoe. If you enjoyed, feel free to leave that rating and review!

In this episode, Sam and James discuss lifting considerations for after 60 and for children. If you enjoyed, feel free to leave that rating and review! 

In this episode, Sam and James discuss the realities behind what it takes to get the Movie star physique and if that's attainable for everyone! If you enjoyed, feel free to leave that rating and review! 

In this episode, Sam and James discuss their thoughts on new years resolutions. If you enjoyed, feel free to drop that rating, review and follow the podcast! 

In this episode, Sam and James discuss whether powerlifting is a good place to start for most beginners, as opposed to other conventional routes such as HIIT or physique training. If you enjoyed, feel free to leave that rating and review!

In this episode, Sam and James delve into a variety of topics and state whether they are overrated or underrated. If you enjoyed, feel free to leave that rating and review! 

In this episode, Sam and James talk about ten different tips on how not to be an idiot in the gym! If you enjoyed, feel free to leave that rating and review! 

In this episode, Sam and James discuss tracking and whether this is the best method for you! If you enjoyed, feel free to leave that rating and review!

In this episode, Sam and James discuss how to pick assistance exercises in your training programme. If you enjoyed, make sure to leave that rating and review! 

In this episode, Sam and James discuss whether you should be removing specific foods from your diet, and whether that serves any purpose to your overall health, performance and vitality. If you enjoyed this episode, make sure to leave that rating and review! 

In this episode, Sam and James discuss cardio and resistance training, and which you should focus on depending on your goals. If you enjoyed, feel free to leave that rating and review!

In this episode, Sam and James talk about the role of stretching in injury prevention. Is it overhyped? Or rather, does it play a role alongside other variables to help you become more resilient? If you enjoyed, feel free to leave that rating and review!

In this episode, Sam and James discuss how to break plateau's in strength and fat loss! If you enjoyed, feel free to leave that rating and review! 

In this episode, Sam and James talk about how to deal with unsupportive people within your circle. They give some practical tips, along with their own personal experience! They also answer some questions that have come up over the passed week! If you enjoyed feel free to leave a rating and review! 

In this episode, Sam and James talk about losing, what their experiences have been and how they have used those loses for future "success". If you enjoyed this one, feel free to leave that rating and review!

In this episode, Sam and James discuss their thoughts on people that use the gym just as a means to lose fat. They also discuss why they use the gym, and present some other possibilities that people may not have considered! If you enjoyed this episode, then feel free to leave that rating and review!

In this episode, Sam and James talk about what HRV is, and if it should be used in your training. They also discuss VO2max, and the role it should play in your training week! If you enjoyed, feel free to leave that rating and review!

In this episode Sam and James talk about a variety of controversial topics today in the health and fitness space. They discuss if there really is such a thing as a universal, inflammatory category of food. If restrictive diets are the way to go for most people, and if wheats and grains are the devil like a lot of media platforms make out to be. If you enjoyed, feel free to leave a rating and review! 

In this episode, Sam and James talk about athletes that are leaving gains on the table when it comes to taking advantage of strength training. They discuss some of the common misconceptions, such as that weights make you "bulky" and "slow", and break down in a logical way why this isn't necessarily the case. If you enjoyed, feel free to leave that rating and review! 

In this episode, Sam and James talk about whether eating later in the day causes you to store extra fat. Also, they discuss some practical nutrition tips for the aging adult. If you enjoyed, feel free to leave that rating and review! 

In this episode, Sam and James talk about the common concern that comes up with people that are new to training, and that concern is that they are not "doing enough" to achieve results. If you enjoyed, feel free to leave that rating and review! 

In this episode, Sam and James talk about some fitness trends that are emerging in the space that are completely BS. If you enjoyed, feel free to leave that rating and review! 

In this episode, Sam and James talk supplements. They discuss everything from creatine to BCAA's and break down whether they are actually worth your money. If you enjoyed, please feel free to drop us a rating and review! 

In this episode, Sam and James discuss whether cardio is the best tool for fatloss. They also give their recommendations on how to balance cardio into a resistance training program for an overall, healthy lifestyle. If you enjoyed, feel free to leave that rating and review!