Coffee with Joffy

In this episode of the Movement Wins podcast, three experienced coaches, Joff, Keith O'Malley-Farrell from PTC, and Craig Harriman from Base 3, come together to share their personal fitness hacks and the ones they use to help their clients. As coaches with years of experience, they have tried and tested various techniques and approaches, and in this discussion, they highlight the ones that have worked best for them. Whether you're just starting out or looking to take your fitness to the next level, this episode is packed with actionable tips and advice that can help you achieve your goals.@movement.wins@joffbunt@keitho_malley_farrell@craigharrimandxbwww.movement-wins.com

In this episode of the podcast we focus on Alzheimer's disease and the potential role that exercise and movement can play in both prevention and management of the disease. Our guest expert Nasreen will share their insights and experiences, and together we'll delve into the latest research and practical tips for staying active and healthy in the face of this challenging condition. If you are interested in learning more about the power of movement then this is the podcast for you, we hope you'll join us for this informative and engaging conversation.@movement.wins@joffbuntwww.movement-wins.com

Setting goals can be a powerful tool for improving your health and fitness, but it can also be a challenge to stay motivated and on track. Joff and Patrick will share their own experiences, tips, and techniques for setting and achieving your goals. Let's get started!@movement.wins@joffbunt@patrickmaye_www.movement-wins.com

Join, Joff Bunt and Patrick Maye in the latest episode of the Movement Wins podcast, where they discuss the top 3 reasons why getting stronger is essential for a healthy and fulfilling life. From improving physical performance to reducing injury risk, Joff and Patrick delve into the benefits of strength training and share practical tips and advice to help you get started. Tune in to find out why strength should be a key focus in your fitness routine. Don't miss it!@movement.wins@joffbunt@patrickmaye_www.movement-wins.com

How much exercise is too much exercise?You could argue our main role as fitness coaches is to encourage more people to exercise especially in a world dominated by obesity, heart disease, and poor health, however, as coaches we are also responsible for educating and setting out a clear structure when it comes to training volume, intensity, and frequency. In this episode, we discuss and layout some foundations on how to avoid overtraining and burnout to ensure you are making progress in your health and fitness. 

Tom Otton is someone who I have followed through social media for the past few years and it is always inspiring seeing how much he is able to push his limits in the ultra-endurance events he has completed. Not only that, Tom is the MD for the highly successful Create Media group based here in Dubai and the middle east region. I wanted to find out more from Tom about how he is able to push his limits in the ultra-endurance world and still find time to manage his work life, relationships, and other fitness goals. alongside them. In this episode you can expect to hear:-Tom's experience running the 'Marathon De Sable' which is known as the toughest foot race on earth. - How he completed the Oman UTMB which is a 1 stage ultra marathon with a distance upwards of 130K. He was awake for 56 hours doing this which is absolutely crazy to think about.- Why do everyday workouts in the gym really matter when building some mental resilience and discipline. - How he is able to manage and maintain quality and balance in different areas of his life - Taking responsibility and why a victim's mindset will not get you far in life. Give Tom a follow @tomotton

Liam is a coach at Coastal Fitness, Hong Kong and It was great to bring him onto the show to talk about training with intent. In terms of coaching Liam is only approximately 3-4 years in the game but having spent some time training with him and speaking with him it was clear he had an amazing philosophy behind his own training and coaching. Layer on top of that the list of high-level qualifications he has done and constant improvement in pursuit of high-level coaching, Liam is someone who I highly regard and love to listen to. Training with intent is essentially training with some purpose in mind. We all know the impact exercise has on our overall health and fitness but for those who want to reach a specific goal or want to see real improvements in their quality of life it's important to have some intent behind the training you invest your time, and or money into. Give him a follow @liamcarmichael90

In this episode, I spoke with Gavin McClean who is a sport scientist and running coach based In the UK. Running has become even more popular over the past year because of the closure of gyms around the world so I wanted to ask Gavin about some of the factors to consider when starting your running journey. Having completed my first marathon last month and looking to improve my own running times I also wanted to get some advice from Gavin on how I can make my training more efficient.In this episode you can expect to learn;- Why running is good for our health both physically and mentally- Benefits of running - Where to start your running journey- Common mistakes  people make when getting into running - Goal setting with running (5k/10k/marathon/ultra)

It was great to get Craig back on for his hattrick show. This is a topic that we have spoken about in detail and we both have a huge amount of experience both as athletes and coaches.I know don't like to, and I am almost certain Craig doesn't like to either but I can admit my best competitive days are behind me and, we both take huge pride in training our members and making sure they are getting the most from their training and when they might need a push to light the flames.Why is this a topic?- Understand your goals and how they relate to your training - You can always adjust and reevaluate your goals but when should that be done Training for health- What are the foundations of training for health. Time invested, frequency and type of training, Training for performance - What are the noticeable differences. Time invested, frequency, volume, type of training, environment, attention to detail and recovery factors.Enjoy the show and don't forget to go and check @craigharrimandxb

Anna Wallenten is a peak performance coach and her energy and motivation is infectious. Anna isn't afraid to get stuck into your deepest insecurities and address them in order to help you improve your life. The importance of a morning routine is written in almost every self-development book I've read and it's common to hear about highly successful people about having their own morning routine. In this episode you can expect to learn;- What is Peak Performance?- The importance of a good morning routine.- Developing a personal morning routine that suits you and your lifestyle.- Some of the bad habits that people may do in the morning.- Subconscious vs Conscious habits in the morning.- What is the bigger picture of owning your morning routines? Singular actions may not make a huge difference but combined with others over time they will. - Should you take rest days from your morning routine? Have a lie-in for example - What is a good way to begin developing your morning routineYou can find Anna on Instagram @annwallentenThanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me@joffbuntIf you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more.Join the 2-week trialwww.movement-wins.com@movementwins

I have been following Ashley on Instagram for the past year and I find his content really useful both as a coach and also as someone who has suffered from a niggling hip injury. I see muscular imbalances day in day out working as a personal trainer and coach and it is something that almost everybody has in common in one way or another. I invited Ashley to come on and talk about some of the important factors we need to consider when dealing with imbalances. In the episode you can expect to learn; - What are the most common reasons for muscular imbalances?- The importance of a movement assessment before progressing into a strength and conditioning program or sport?- What can poor movement mechanics lead to?- Should we spending a portion of our training time addressing weaknesses before they become and injuries? - The Silly Lunge and his quest to master the 1 arm pull up on his other arm.Go and check him out on Instagram and give him a follow@ashgrossmann.coach Thanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me@joffbuntIf you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more.Join the 2-week trialwww.movement-wins.com@movementwins

In this episode, I spoke with Gilly Brunton who is a health coach and qualified nutritionist based in the UK. Gilly talks about some of the common problems her clients deal with when trying to manage and regain their health. For the majority of the population, the outer motivation for most comes down to losing weight, but Gilly goes deeper than that and starts to unravel why the person wants to lose weight and what might be stopping them. No quick fixes or magic supplements in this podcast just good honest practical advice that you can implement today to get you from point A to point B in the most efficient way possible. Go and check Gilly out @betternutritionbygillyThanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me@joffbuntIf you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more.Join the 2-week trialwww.movement-wins.com@movementwins

In this episode, I speak with Chrissie Jackson who shares her incredible story of sailing the oceans, being diagnosed with terminal cancer and the outstanding work she has done raising money for a whole host of charities. Chrissie lives in my hometown of Newquay in the UK and a couple of months back received the Pride of Britain award for the South West which is a remarkable achievement and shows you just how much she really does. Keep spreading the sunshine Chrissie, and thanks for everything you have done and continue to doPS. You may need a tissue handy for this episode You can find out more and follow Chrissie by visiting her site http://chrissiessunshineappeal.com/Thanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me@coffeewithjoffyIf you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more.Join the 2-week trialwww.movement-wins.com@movementwins

My guest today is Heidi Jones @heidi_jones_coaching who is a health and lifestyle coach based here in Dubai. Heidi specializes in helping women to take action to balance their career and health. She also has a great podcast and I enjoyed one of her episodes that much that I reached out and asked her to come and talk with me more. So in this episode, you can expect to learn What do we mean when we say self-confidence? Where does lack of self-confidence originate from?How can we improve our self-confidence? Both physically and mentallyand we also discuss...Has social media and the influencer world affected people more with their own self-confidence?Enjoy the show and don't forget to go and check out Heidi on Instagram to find more of her content and podcats.Thanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me@coffeewithjoffyIf you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more.Join the 2-week trialwww.movement-wins.com@movementwins

On this episode, I chatted to Tarry Miccoli otherwise known as @healthyhoffy about how she keeps herself and her clients motivated to exercise consistently. Tarryn is an extraordinary athlete and has been posting her workouts on Instagram consistently for the past 8 years and has built up a strong following. What I like most about her training style is that her main aim is to make that 1 hour of training in the gym the most enjoyable part of her day. Thanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me@coffeewithjoffyIf you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more.Join the 2-week trialwww.movement-wins.com@movementwins

I invited John and Charlotte from the wellness theory back on the show to talk about the myth of self-sabotage. The whole idea behind self-sabotage seems to be very common in the health and fitness world, particularly with individuals who are embarking on a new exercise or nutrition regime.I am almost certain you have experienced a point in your life when you go through a period of trying to improve your daily habits only to end up back at square 1 wallowing in self-pity. The most common example I can think of is having a cheat meal (more likely weekend) after a week of rigid dieting and then feeling guilty. So I asked the question, is self sabotage a real thing? If so then how do we stop the vicious cycle? John and Charlotte have a lot of knowledge and bring up some great points around this topic and I think it will help a lot of people when planning for future 'health kicks'.Go and check out @thewellnesstheory for more great content around physical, spiritual, emotional and mental health. Thanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me@coffeewithjoffyIf you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more.Join the 2-week trialwww.movement-wins.com@movementwins

My guest today is Caroline Leon who is a health and fitness professional, co-founder of A Life of education and motivational speaker. I watched Caroline's amazing Ted talk she did a while back 'Ain't no mountain high enough' and was instantly inspired by her story and knew I had to invite her on the podcast, lucky for me she agreed to share her story with me. Caroline had a serious accident where she literally broke her body! Left unable to walk and having to go through 14 surgeries to fix her, Caroline then went on to climb mountains and in doing so attempt to break some Guinness world records. In the podcast, she shares some really good advice for anybody who is going through some sort of hardship whether physically or mentally and how you can overcome them. Have a listen and if you want to find out more I suggest you go and check out her Ted talk via her Instagram @caroline.d.leonThanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me@coffeewithjoffyIf you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more.Join the 2-week trialwww.movement-wins.com@movementwins

I am back! I took a month off uploading the podcast whilst I was busy recording creating a backlog of podcasts with some great really great guests. I am really excited to share them with you.In this episode, I speak with Micky Burns on some of the myths and misconceptions around metabolism and weight loss. Terms like 'reset metabolism, metabolic damage and boost your metabolism' are often used in health and fitness marketing campaigns to draw peoples attention but the fact of the matter is a lot of the time there is actually no real evidence-based research behind these terms, it's just a way to confuse you and make you believe you are missing the magic formula. Don't get me wrong, there is definitely a lot of truth around slower metabolism and metabolism adaptations but Micky and I discuss other factors that you may need to address before playing the 'slow metabolism card'.Go and check out and follow @mickyburnsptThanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me@coffeewithjoffyIf you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more.Join the 2-week trialwww.movement-wins.com@movementwins

Episode #55 of the podcast I spoke to Mike Bourne who is a personal trainer and swimming coach based here in Dubai. Mike is an ex-professional and Great British water polo player who now spends his time coaching health and fitness both on land and in the water. Mike not only coaches children and beginners to swimming he has spent a lot of time working with professional CrossFit games athletes over the past 2 years when they come over to compete in the Dubai fitness competition. In this episode we talk about the health benefits of swimming, how you can get into swimming more as an adult if you lack confidence and also some tips on making your swimming efficiency better. I think most people know the benefits of swimming but perhaps we are not swimming enough. Enjoy the show and you can find Mike @bournefit2swimThanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me@coffeewithjoffyIf you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more.Join the 2-week trialwww.movement-wins.com@movementwins

Keith and I jumped on the podcast to answer some of the questions we received. Pain: when should I work through and when should I rest?Anaerobic vs aerobic energy pathways when running and what it's most efficient?Why always 8/10/12 reps, not 7 or 13?Hydration: Should I be taking anything else other than electrolytes and water?Can flat feet cause injuries to other body parts?We were not able to get through all the questions so we have saved the others for another show! Don't forget to check Keith out @keitho_strength_rehab_ptcThanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me@coffeewithjoffyIf you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more.Join the 2-week trialwww.movement-wins.com@movementwins

I had a great chat today with Helen Farmer on real-life barriers to getting fitter. It was actually nice to chat and share ideas around fitness with someone who is not a coach or in the fitness industry. We spoke a little bit about her own personal health and fitness journey and some fo the barriers that stopped her from taking the first initial steps back into exercising. We also spoke about;- Where should someone start- What keeps her motivated even now- Finding balance in your lifestyle - Worrying about more than just weight on the scale Helen is a radio host on Dubai Eye and also the person behind @themothershipdxb which is a blog/ Instagram writing about day to day life as a mother in Dubai. what I love about Helen's content and the message is that it is truly authentic and gives a good overview of both the good and not so good things that are happening in her life (which is not so common with a typical influencer).Don't forget to go and check her out on Instagram and give her a follow @themothershipdxbThanks for listening. Don't forget to subscribe wherever you listen to the podcast. @coffeewithjoffyIf you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more. Join the 2-week trial www.movement-wins.com@movementwins

In this episode;- Why lifting weights will not make you 'bulky'. - The importance of a well-rounded strength program for getting better at life. - Why lifting weights will technically mean you can eat more. If you are a regular listener then you will already know how much of an advocate I am for lifting weights and strength training for almost any goal. When we talk about exercise classes, the majority of people will lean towards high intensity, bodyweight or circuit classes in order to reach their health and fitness goal. On the outside getting out of breath, sweaty and feeling exhausted and the end of training session makes sense to how it might help you reach a goal but are we missing the bigger picture. I invited Kori back on the show for his hat-trick appearance to talk about this in more detail and continue the pursuit of encouraging more people to take up strength training for general health and fitness. Don't get me wrong there is definitely a time and place for more cardio and high intensity based training however I feel like the convenience and lack of education is sometimes the determining factor which is why your progress might be halted or plateaus. You can find Kori @perfiit_trainingThe Slacker Tracker by Movement Wins Sign up for the 2 week free trial www.movement-wins.com

If you have thought about starting a career in the fitness industry but not known where to start then this podcast is a must-listen. I had the pleasure of speaking to Nicky Holland who is an award-winning personal trainer and also a tutor for Empiric middle east which is a fitness training provider who hosts certifications on different areas of fitness. Perhaps lockdown made you question your career path and you are looking for something rewarding with more flexible working hours, or maybe exercise is your passion and you want to share your personal experiences and transformation with other people. Whatever the reason you should give this podcast a listen to help you map out the journey and understand the right way to go about it. In a world suffering from obesity, heart disease, sedentary lifestyle and lack of knowledge around nutrition, the way I see it the more people we have preaching it the better. Let's just ensure the message is coming from a place of authenticity and education. If you are interested in learning more about the qualifications Nicky and empiric offer then be sure to check them out below @nicky_fitness@empiricmiddleeast If you would like to work with me personally n your health and fitness or join the movement wins community then you can find all the information on our website www.movement-wins.com @movementwins

The 50th episode is here and on this milestone, I was lucky enough to speak to, extreme athlete, coach, motivational speaker and entrepreneur Marcus Smith. In this episode, we spoke about his philosophies around training, the motivation behind his epic challenges and the true meaning of showing no weakness.I asked Marcus in the early days of the podcast if he would come on episode 50 to chat and true to his word he did.If you are lacking motivation then be sure to give this podcast a listen as I will guarantee you will feel pumped and ready to go by the end of it. Enjoy the show and don't forget to check out Marcus @mjd_smith

In this episode, I spoke with Bethany Robinson about dealing with our own insecurities and how we need to stop comparing ourselves to other people.Bethany is very active on social media and is promoting a really positive message and talking about real topics in the hope that she can encourage others to share experiences and challenge the social norm. In this podcast she shares her story around her dramatic weight loss, being diagnosed with bipolar and also her experience on channel 4's SAS who dares wins which she was on last year. We also touch heavily on the role of social media and how it makes us feel about ourselves. Is it motivating? Or is it having a negative impact on our mental health?Enjoy the show and go and check out Bethany here@sportybethcfAs always don't forget to support the show by subscribing, leaving a comment and sharing your favourite episodes.

The fitness industry can be a confusing place, I think you'd agree, and with all the misinformation, quick fixes and fads around it can often leave a stain on the industry as a whole. But like anything, if you do some of your own research and look around you will also find a lot of great training programs, nutrition protocols and coaching from people that really do care. I wanted to explore the fitness industry over the past 15 years and I thought it would be very fitting to get on two friends of mine David Rowe and Chris Dominey from the UK who actually mentored me during my introduction to the fitness industry both as someone wanted to get in shape but also as a coach. This was a really fun podcast and it was great to catch up with both of these guys as we took a trip down memory lane and discuss things that have come and gone and also the things in the fitness industry that have stood the test of time. Enjoy the show and don't forget to go and check these guys out @body.development.coach@coachchrisdom

If the goal is important enough to you then you can usually pull out all the stops to get there. I am sure we have all done it at some point, the restrictive diet, increased exercise and no social life period, in the quest to get leaner, fitter and stronger, however when the goal is no longer there why do so many people end up back at square 1 and feeling demotivated and confused.I am joined by Charlie Francis who is a health and fitness coach and we discuss some of the hacks you can use to ensure you stay relatively in shape year-round whilst still being able to live your life.We talk about what the social athlete looks like, mistakes they might currently be making and dissect some of the B/S in the fitness industry that people are wasting there money on all for a quick fix.Enjoy the show and be sure to check out Charlie here@charliefrancisfitnessEnjoy the show

It was great to have Jesse Akister on the podcast to talk us through her experience as a coach and athlete and tell us more about the lessons she has learned since entering the fitness industry. Like many Jesse got into coaching through her own fitness journey and went from being told by the doctor she needed to exercise more to avoid a niggling injury to representing her country Australia in a powerlifting competition. In this episode, we spoke in-depth around learning how to listen to your body and looking at the bigger goal and outcome as opposed to just smashing yourself in the gym 5 days a week. Enjoy the show and check Jesse out on Instagram @jesseakisterFor more info on our training programs or to work with me directly please visit www.movement-wins.com

The book Atomic Habits by James Clear is a must-read and since reading (actually listening) I have used the principles and framework he lays out not just for myself but also to help many of my clients. The simple framework he discusses around breaking bad habits is super helpful and you can literally flip the framework on his head to have a formula for building good habits and systems. In this episode, I give plenty of practical examples of things you can do to help improve your health and fitness so if you feel like you are in a bit of a rut and need to shake things up then give this a listen. Don't forget to check out our training programs starting form 150 AED per month www.movement-wins.com

In this episode, I speak to Nathan Evans who is the co-founder of CrossFit Galleon in the UK and the online coaching platform Equation Training. Nathan is a good friend of mine and we followed a very similar route into the fitness industry in terms of our education and experiences. Not only does he have the knowledge and expertise to coach and program quality workouts he has also competed at a high level himself in the sport of CrossFit and rugby. In this episode, we spoke about progressive overload and how it really is the key to making progress whatever your fitness goals are.It was great to listen to some of the important factors he considers when designing both individual and group programming to ensure that his members are constantly progressing. If you are stuck in a training plateau or looking for the fastest way to make progress in your body composition or fitness goals then this the podcast for you. Enjoy and don't forget to check out Nathan and his business@equationtraining

My wife Grace and I have been vegetarian for just over a year now. Considering meat was such a big part of our lives for over 29 years we honestly don't miss it. I get asked a lot of questions when I tell someone I am vegetarian because of my job as a health and fitness coach, and when discussing this the other day, we realised Grace too, was getting similar reactions, so we wanted to put our thoughts and answers to these questions into a podcast so we could give some more context around our decisions and day to day life. This is not a propaganda podcast to try and convince you to go vegetarian or tell you how great we feel for giving up meat, it is more to share practical examples and our experience over the last year that might help you if you are considering making the switch.

As a coach dealing with predominantly females I am must admit I do not know enough about pre and postnatal fitness and the menstrual cycle which is why I wanted to speak with Rhian to help with some basic education around the area and thought I would share our conversation with you. Rhian is a health and fitness coach and tutor based in Dubai who specialises in pre and postnatal fitness. In this episode, we explored important topics around physical precautions that should be taken both during your pregnancy and when getting back to your regular training after pregnancy and also about the mental side of getting back to training and the anxiety and stress many females might place on themselves. I heard Rhian present on the find fit people fitness summit last month and she did a really good job of breaking things down and highlighting the important factors to consider from both a coaches perspective and also those who are going through pregnancy. I really enjoyed this episode and I hope you do too. Rhian has tonnes of content to share so make sure you go and check out her page @rhian_adams_athlete

In this episode, I spoke to Hollie Murphy who is behind Heroes of Hope a non-profit organisation for people of determination in the UAE.Hollie is a truly inspiring and listening to the story behind heroes of hope was seriously refreshing particularly in a time when many people are facing a very superficial barrier to exercise with regards to social isolation and lockdown. Hollie's passion really comes through when you hear her speak about the program and she is on a mission to eliminate the barriers to exercise for people of determination and make sport as accessible for them as it is for everyone else. Rugby, CrossFit and athletics are just a few of the sports on the list that heroes of hope make accessible to their athletes, and the plan is to introduce even more sports and designated facilities in the future.Have a listen and do make sure you check out and support@heroes_of_hope If you would like to find out more about the lifestyle reset and other programs we offer at Movement Wins then check out our website belowwww.movement-wins.com@movementwins

Episode #40 required a special guest and I somehow managed to get Plymouth Argyle legend David Norris to come on the podcast and talk about his transition from professional football to a personal trainer. I dropped him a message on Instagram after following him for the past year In hope of him having a bit of extra time to spare with the current lockdown happening. As a big football fan myself this was fascinating to listen to how he managed his fitness, nutrition and other lifestyle factors whilst playing professionally but also find out what things he needed to dial in and change when he reached closer to the end of his career. He also shared some really helpful tips and tricks he is using to help his clients who include, professional footballers, boxers as well as the general population on how to stay on track particularly during these current times. Enjoy the show and go and check him out @davidnorrisptAlso, don't forget to check out my online fitness community offering all the support, guidance and accountability of a personal trainer for a fraction of the cost. @movementwins www.movement-wins.com

Regardless of the current situation, having more time at home has definitely been nice at times. More time to focus on building good daily habits like cooking, cleaning, stretching and exercising has been a game-changer but having the extra time to open the fridge 127 times a day is not helping with my personal nutrition demands. Not even kidding about the 127 times either!I am sure I am not the only one who is finding this and I wanted to get Georgina back on the show to dig into why we might be doing it. If we can understand why we crave junk food and eat when we are bored as opposed to when we are hungry, perhaps we can use some tools to unlock our inner motivation and stop snacking and overindulging. Georgina is the perfect person to lead us down this path and in this episode she gives us some real honest and actionable advice that has worked for not only her clients but also herself and family as well. Enjoy the show and check out Georgina @theinsideworks

I honestly learnt so much myself in this podcast with Keith and I am almost certain you will too. What was great about this chat was not just the level of detail he went into in regards to pain and the pathology both physical and mental but also the practical examples and tips he was able to share. Having pain and being injured is actually very different and Keith explained the key factors to consider when dealing with pain for both the short and long term.As I have mentioned in the previous shows I have suffered from a pretty serious long term hip injury so I definitely took some great points from this topic and I strongly encourage you to listen to this, particularly if you have any long term niggling injuries like a sore back, impinged shoulder or dodgy knee. The initial thought is to go and get treatment and manipulation on the injured area but Keith gives an overall view of what other things you can do to get pain free again which was backed up with scientific research and references. Be sure to go and check him and his programs out on Instagramkeitho_strength_rehab_ptcFollow

Having been someone that has never really struggled with sleep, at least in my adult years, the thought of not being able to sleep isn't something I have ever thought much about. However from knowing people (my wife being one of them) who do struggle to sleep I can see how it becomes a real burden and strain on daily life and activities. Sleep isn't a problem until it becomes a problem and often by that time it is not that easy to change certain habits or behaviours. Claudine who is a paediatric sleep consultant came on the show to share easy and actionable ways to help with sleep and sleep quality as well as tell us more on the importance of sleep and the side effects of lack of it. I think it is well known how important sleep is for almost all functions of our lives whether it's for recovery, improve mood, help curb cravings or simply to feel more energised, but it was great to hear practical examples form Claudine on things to consider and more important, things to avoid when building good sleep habits. I encourage you to listen to this episode even if you are like me and don't struggle with sleep as you may have detrimental habits you are doing now that can be adjusted before it's too late. Check out Claudine and her page @sweetdreamsbabysleep

If you are not following Perfiit training on Instagram already then now is as good of a time as ever. This is Kori's second time on the show and as I mentioned in the first episode his training structure, exercise selection and functional movement patterns he uses for himself and his clients are awesome. Every time I see his story I come away with another new exercise to try, that is built on a good mechanic and fundamental principles not just 'another' exercise. I wanted to get Kori's scope on the current climate around bodyweight and home training during the lockdown and whether we can really get good quality sessions at home with limited or no equipment. Is this a time to maintain or are we still able to progress?Have a listen and make sure you check out Kori's page here @Perfiit_training

Now, this episode is up there with one of my favourites so far! The reason I liked it so much is because of how much I learnt and how much knowledge I gained from it personally. Ross is not just working with his own personal clients, he is also spending a huge amount of time coaching other coaches and is very popular in the fitness education world which goes to show the level he is at. If you are sick of hearing and already fully about energy balance (calories in vs calories out) for fat loss and want to find out what the next level is to increase your fat loss gains then this is a must-listen. Ross is an expert in the health and fitness industry and someone that I have a lot of respect for because of the level of detail he is willing to go to but also because he walks the walk! This will not be the last time I have Ross on the show as I know he can go into even more detail and give us more of his secrets. Enjoy the show and go and check him out. @coachrossgilmour

You will not be motivated to exercise 100% of the time (even champions have dips in motivation) which is why it is super important to set up your surroundings to keep you accountable. You should be exercising regularly almost every day, I know it, and you certainly know it but for many, this habit seems impossible to keep consistent. One of the best ways to keep yourself accountable is to find a community of like-minded individuals who can provide the support you need even when times are tough. There are so many independent gyms, classes and programs that offer the community you might be looking for, it's just a case of getting out of your comfort zone and finding one for yourself. Base 3, in my opinion, has one of the best communities and training facilities around so I spoke to Craig about how his members have responded since the gyms shut down due to COVID 19 and how he continues to impact their lives through an online coaching platform. Check out @base3dxb@craigharrimandxb

I'm sure with the current situation and the quarantine time around COVID 19 you are probably missing the gym and your regular exercise routine more than ever. I won't try to sugar coat it, working out at home sucks compared to going to a gym or class with your friend's gym buddies. Exercising is so much more than just getting a sweat on, it's about being part of a community of like-minded individuals all dedicating time to improve their mental, physical and social health. Anyway, we have to adapt and overcome in these uncertain times and just because we have other barriers to overcome now like equipment, facilities and motivation we do have time on our side. At the end of the day, there is plenty of exercises you can do at home and form what I have seen the fitness industry is going above and beyond to provide workout content for all levels.I invited Rob back on the show to discuss how he is structuring his days around family and work to make sure he gets his daily exercise in. As a coach, he understands the importance of goal setting and accountability and Rob has set some pretty tough challenges for himself to give him both of those. I will let him tell you more about them so listen up...Check him out @fit_dad_projectEnjoy the show and stay safe

This episode seems very appropriate at a time when our regular health and fitness routines have been put out of line and we are having to adjust and overcome barriers to make sure we progress or more importantly maintain our health. Gyms, parks and other fitness facilities are closed in the UAE and across many parts of the globe because of Covid 19, but does that mean we should sit back and relax? I think you already know the answer to that, but in this episode, I wanted to lay out some important points to consider whilst keeping up an exercise routine. I am loving all the home workouts and exercise tips on offer form all the gyms and trainers who are unable to work. The barrier to exercise is certainly not knowing what to do! However just remember, the best workout you can do is the one you actually do!Stay safe

In this episode, I chatted to Kori who is the founder and master trainer of Perfiit Training in Dubai. I have been following his content for the past few months now and his training method and exercise selection is awesome, so I had to reach out to him and chat more. We shared our thoughts and ideas around the benefits of strength training and other areas of fitness versus the most common type of training which is cardio or high-intensity style.Both are very important and have their place in a well-rounded program, however, because of the lack of knowledge or support around other styles of training, majority of people tend to do too much cardiovascular training in the search of instant results rather than looking at the long term benefits of other training. Kori breaks down some of the misconceptions of different styles of training and gives us some useful ways of incorporating other training methodologies to improve overall health and fitness. You can check him out on Instagram @perfiit_training

Episode #30 isn't necessarily a milestone but it was an absolute privilege to have probably my biggest guest on the show so far, professional boxer Bard Pauls on to talk about all things health and fitness. I have known Brad for many years now as we are both from Newquay, Cornwall and I have been lucky enough to watch his journey as an amateur boxer right up to a professional with a record of 14 wins and 0 losses. As well as being a really great lad and talented boxer, Brad is also supporting his career by working as a personal trainer and had some great advice for maintaining a balanced lifestyle in regards to exercise and nutrition, based on his own experiences both in and out of the ring. Go and check him out and follow his journey;You can find him @Bradpauls on Instagram.

Absolutely loved chatting to Mark about all things mental health! A subject that is gaining more awareness but it is still something that many people struggle with. We both believe that exercise has a huge benefit when dealing with mental health and it is great to listen to Mark's story.Mark is the owner of CrossFit Infected in Northern Ireland and host of the Mark Toner podcast. He has been working in the fitness industry for a long time and has a tonne of experience running a business, coaching and also competing but in recent years he has become 'the mental health' guy and has helped many people by simply sharing his own story around addiction and mental health. This is a really powerful podcast and I really hope you enjoy guys enjoy it. You can listen to more from Mark on his own podcast which I have shared below;The Mark Toner Podcast @marktonercfi

This episode was easy for me to do myself as I have a lot of experience in this field. Having always been into sports and competing I have always naturally burned a lot of calories through exercise, meaning that in regards to putting on weight nutrition was never that much of an issue for me. Since being injured and dare I say it getting older I have definitely learnt from experience and realise that nutrition is fundamental to almost health and fitness goal. Give this show a listen and let me know what you think. Have a great day!

I went to pay Georgie a visit to discuss managing exercise and nutrition around Christmas time. It seems myself shared the same views on both of these which was, just relax! It’s a time to enjoy with friends and family and stressing about making any aesthetic or performance changes in this month is probably not a great idea.Saying that though you can still be mindful about how you spend the festive period and make sure the week of celebrating and letting your hair down for Christmas and New year doesn’t turn into 6 weeks. Be realistic and take responsibility and things will be great! Enjoy and don’t forget to check Georgie out @theinsideworksHave a great Christmas and New year and feel free to reach out with any questions.movementwins1@gmail.comwww.movement-wins.com

It was an absolute pleasure having Maria on the show to talk about constantly varied fitness and how to make exercise more exciting. If you are someone who finds exercise a chore then it may be because you have not found the exercise program, group or environment that is a good fit for you. There are so many options, so you should really take the time to go and explore. In this episode, we explore different types of training. I also found out how Maria stays so motivated and dedicated to moving and exercising regularly whilst still enjoying other areas of her life. It is clear that fitness was a big part of her life growing up and she has managed to keep that passion even into adulthood squeezing workouts in around a full-time job and social life. When you listen to this episode and hear just how motivating, energetic and straight-up awesome Maria is, it is easy to see why she has made so many great friends and useful connections in the fitness world. Enjoy Check Maria on Instagram- @m44ria

They're so many training programs, classes and gyms to choose from but more often than not the barrier to exercise isn't to do with lack of facilities, it's more to do with not knowing what to do and how to do it. As always I believe any movement is better than no movement at all so even if you take 30 minutes of your day to jump on a X-trainer or go for a swim it's better than doing nothing at all. I wanted to give a brief overview of how I would approach a typical week of exercise for optimum health. There are certain training principles that I believe everybody should be doing and in this podcast, I go over the pros and cons of other important training factors. Enjoy and don't forget to like and subscribe to the podcast.Joff

The myth about not eating enough being the reason that someone struggles to lose weight has been circulating for years. This came from the same myth that 'starvation mode' was spoken about. I talk in more depth with transformation specialist and very good friend Micky Burns on why these myths are simply not true and why they can be extremely misleading. Micky is currently coaching full time down in Perth Australia and has helped a lot of people on their health and fitness journey. As an ex-footballer and experienced bodybuilder, Micky has a lot of knowledge and is not afraid to get in-depth regarding training and nutrition with his clients. Check him out below @mickyburnspt

Great episode with James Bedford who is the director of sport at Kings Al Barsha school in Dubai. I wanted to dig a little bit deeper into the sport, physical education and exercise in schools and what is being done to promote more physical activity and a healthier lifestyle. James talks about some of the important factors that need to be considered for children and teenagers when providing sport and physical education in schools, such as enjoyment, progression pathways and the importance of a role model were just some of the topics we talked about on in this episode. This is also a great podcast to listen to if you are a parent and sometimes feel confused about the differences between school sports and extracurricular sports and what is perhaps best suited for your child.