Lens On Fitness

In this episode of the Lens on Fitness podcast, I'm sharing a big decision I've made—after 248 episodes, I'm hitting pause on the podcast for a little while. I talk about the strength that comes from stepping back and focusing on what really matters. We all juggle a lot, and sometimes, the best thing we can do is make space for what needs our attention the most. I'll explain why I'm making this decision and why it's time to put my focus into growing my Train Like an Athlete Fitness apparel brand. It's not goodbye—just a “see you later.” I hope this encourages you to take a step back when you need it, too.

In this episode, we're cutting through the noise and tackling some of the biggest myths the fitness industry has fed us over the years. From quick fixes to rigid rules, I'll break down a small selection of misconceptions and reveal the truths about what our bodies really need to thrive. Tune in as I share insights on the importance of listening to your body, focusing on sustainable habits, and prioritising health over hype. It's time to shift the narrative and take a smarter, more balanced approach to fitness and wellness.

In this episode of The Lens on Fitness Podcast, I discuss the process of how your body adapts to training and the time it takes to see real results. I share insights on the different stages of adaptation and why progress isn't always linear. If you've been feeling like your efforts aren't paying off as quickly as you'd like, this episode offers a reminder that the journey is unique for everyone and results take time. Tune in for a quick, straight-to-the-point conversation about what to expect from your fitness progress.

In this episode, we're kicking off the new year by focusing on the basics with 7 must-know dumbbell exercises to build your strength foundation. Whether you're new to fitness or getting back into your routine, mastering these simple yet effective movements is key to long-term success. From squats and deadlifts to overhead presses and curls, we break down each exercise, explain what muscles they target, and why they're important for everyday life. No flashy moves—just practical tips to help you get stronger and build confidence in your workouts. Tune in to set yourself up for a solid fitness foundation in 2025!

As we step into 2025, it's time to pause, reflect on where we've been, and reset our intentions for the year ahead. In this episode, we're diving deep into what it means to truly “level up.” Through thought-provoking questions and honest self-assessment, you'll uncover the habits, beliefs, and barriers holding you back from reaching your health and fitness goals. Whether you're looking to feel stronger, more confident, or simply take better care of yourself, this episode will give you the tools and motivation to start fresh. I'll also share some of my personal experiences to show you that change is possible—and it's never too late to begin. Grab a notebook, reflect on the insights shared, and let's make 2025 the year you take charge of your health, fitness, and mindset. Don't forget to share this episode with someone who could use a little encouragement too!

Taking a break from the usual podcast format to share a quick Christmas Eve message. Whether you celebrate the holiday or not, this message is all about protecting your peace, health, and well-being during the busy season. Take a moment to recharge and focus on what really matters.

Struggling to stay active as the days get shorter and colder? In this episode, we explore how Seasonal Affective Disorder (SAD) can impact your mood, energy, and motivation—and share practical ways to keep moving, stay consistent, and feel your best all winter long.

When it comes to staying healthy, your immune system is your first line of defence. But are you giving it the fuel it needs to fight back? In this episode, we're diving into the world of immune-boosting foods—everyday ingredients that pack a punch when it comes to strengthening your defences. Whether you're someone who rarely gets sick or someone who feels like colds linger forever, there's something here for you. From nature's antibiotic garlic to gut-healing yoghurt and my personal favourite, ginger. Get ready for practical tips and a fresh perspective on how what you eat can change the game for your health.

This holiday season, it's time to focus on the most important person—you. In this episode, I share four meaningful gifts that will transform your body, mindset, nutrition, and connections. These aren't material gifts; they're life-changing habits that will set you up for a stronger, healthier, and more connected future. Start giving back to yourself today.

Don't let winter slow you down! In this episode, we uncover why winter weight gain happens and share simple strategies to stay fit, maintain muscle, and keep your energy up through the colder months. Stay strong, stay active, and beat the winter slump.

The clock's ticking! With just six weeks left in 2024, it's time to set yourself up for a stronger, fitter 2025. In this episode, I share 10 powerful actions you can take right now to finish the year strong and crush your goals in the new year. Let's end 2024 with purpose and momentum—don't miss this!

In this episode of The Lens on Fitness podcast, I explore a challenging but essential topic—how and when to approach a loved one about their health. It's natural to feel concerned when we see someone we care about struggling, but stepping in can feel tricky and, at times, uncomfortable. I'll cover the signs that it may be time to reach out, tips on how to communicate with empathy and respect, and how to maintain healthy boundaries to offer support without overwhelming. Join me as I navigate the balance of caring for others while honouring their autonomy, and learn some practical, compassionate strategies to make these conversations constructive and empowering.

In this episode, we look at what everyday people can learn from the way athletes approach nutrition—without suffering through strict diets or sacrificing enjoyment. I'll share how adopting an athlete's mindset with nutrition can help you eat smarter, feel stronger, and still enjoy your meals.

Are you tired of scrolling through social media, bombarded by unrealistic fitness trends and influencer antics? In this episode, we tackle the frustrations surrounding fitness content online and why it often leaves people feeling disheartened. We'll discuss the annoying aspects of fitness influencers, and share practical solutions to cut through the noise. Let's focus on finding authentic voices in the fitness community that educate and genuinely help you. Tune in and learn how to curate your feed for a more honest and straightforward fitness experience!

You're showing up, giving 100%, and pushing yourself—but for some reason, the results aren't there. It's frustrating, right? In this episode of The Lens on Fitness Podcast, we'll break down why your hard work might not be paying off. We'll uncover common mistakes that could be slowing your progress and, more importantly, how to fix them. Whether you're hitting the gym, working out at home, or just trying to get stronger, this episode is packed with practical tips to make sure every ounce of effort counts. Let's turn that frustration into real results.

In this episode, we're calling out the uncomfortable truth: most of the time, it's not the world holding you back – it's you. We're diving into why we often become our own worst enemy, how to recognise the patterns that keep us stuck, and, most importantly, what it takes to finally get out of your own way. It's time to stop the excuses, break free from the self-sabotage, and start building the life you want. Ready to make a real change? Let's get into it.

In this episode of The Lens on Fitness Podcast, I'll be discussing one of the most frustrating challenges in strength training: putting in the effort but not seeing the strength gains you expected. If you've been working hard in the gym and still feel like you're not getting stronger, you're not alone. We'll explore common mistakes that could be holding you back, like rushing through workouts, sticking with the same weights, or moving through exercises without fully engaging your muscles. Whether you're just starting out with weights or have been training for a while, this episode will offer insights and practical tips to help you break through that plateau and start building strength effectively. If you're ready to understand what's going wrong and how to make real progress, be sure to listen in!

In today's episode, we're tackling how to stay committed to your goals when life feels out of control. Whether you're trying to hit fitness milestones, balance work and family, or pursue personal dreams, life has a way of throwing obstacles in your path. But don't worry—I've been there too. Join me as I share stories from my own journey and give you actionable tips on how to stay on track, adapt when needed, and show yourself some compassion along the way. This episode isn't just for fitness lovers—it's for anyone trying to make progress in their life when things get crazy!

We all know how frustrating it can be to catch a cold, especially when it throws off your workout routine or day-to-day life. In this episode, I'm sharing my recent experience of dealing with a cold after avoiding one for over 10 years. I'll walk you through how I navigated the week: from deciding to take rest days, managing my energy levels, and keeping my spirits up, to how I handled my nutrition and eased back into training after recovery. Whether you're a fitness enthusiast or just someone trying to stay on track when life throws you a curveball, this episode is packed with practical advice on how to take care of your body and mind when you're under the weather—without guilt or stress. Tune in for tips on listening to your body, supporting your recovery, and getting back on track at the right pace!

Thinking about investing in dumbbells for your home workouts but feeling unsure where to start? In this episode, I'll guide you through everything you need to know before making your first purchase. We'll cover the different types of dumbbells, how to choose the right weight, and whether you should buy a set or just a single dumbbell. I'll also share my own experience of buying my first pair and offer tips to make sure you get the most out of your investment. If you're serious about home workouts, this episode is a must-listen!

In this episode, we're tackling a struggle that so many people face but rarely talk about honestly—our relationship with food. If you've ever found yourself in a cycle of overeating, under-eating, or feeling guilty about every bite you take, you're not alone. We're breaking down why so many of us turn to food for comfort, how the diet culture messes with our mindset, and the steps you can take to finally build a healthier, more balanced relationship with food. No fluff, no diets, just real talk about taking control of how we eat and feel.

In this episode, I'm here to help you reignite the passion for fitness that you once had. We all face challenges that can take us off course, but it's never too late to turn things around. Rather than giving you a checklist of tasks, I'll be offering a motivational boost to help you overcome the obstacles that have been holding you back. Whether it's been weeks, months, or even years since you last prioritised your fitness, this episode is about finding that spark again and taking the first steps toward getting back in shape.

Feeling stuck? In this episode, we're exploring how choosing growth can transform your life in ways you never imagined. Whether it's in your career, relationships, or personal development, growth is a choice that leads to lasting change. We'll discuss common habits that hold you back, why some people struggle to grow, and the incredible benefits that come with embracing change. From cutting out toxic influences to discovering new opportunities, this episode will inspire you to step out of your comfort zone and start growing into the person you're meant to be. Tune in and take the first step towards your next level.

Curious about the plant-based lifestyle but not sure if it's right for you? In this episode, I'm sharing my personal experience of living plant-based for the past three years. From initial doubts to the surprising benefits, I'll walk you through the ups and downs of making the switch, how it has impacted my health, fitness, and mindset, and what you can expect if you're considering trying it out. Whether you're thinking about going plant-based or just want to know more about it, this episode offers real talk and valuable insights to help you make an informed decision. Tune in, and let's explore what it really means to live plant-based!

Feeling bored with your home workouts? Finding it harder to stay motivated? In this episode of The Lens On Fitness Podcast, I'm sharing 10 simple yet powerful ways to breathe new life into your home workout routine. From maximising your equipment to adding a competitive edge, these tips will help you keep your workouts fun, challenging, and anything but stale. If you're ready to reignite your fitness journey and make your workouts something you actually look forward to, then this episode is for you. Tune in, take action, and transform your home workouts today!

In this episode of The Lens on Fitness Podcast, we're tackling a topic that's relevant to everyone: how to stay fit at any age. Our bodies are constantly changing, and so should our fitness routines and nutritional habits. Whether you're a teenager, a young adult, middle-aged, or in your golden years, this episode has insights tailored just for you. We'll explore how to adapt your workouts and diet to suit different life stages, ensuring you stay healthy and active no matter your age. Discover why it's never too early or too late to start, and learn the importance of investing in your body now to reap the benefits later. Hear my personal story of starting my fitness journey at 20 and how it has kept me strong and agile well into my middle ages. Plus, get practical advice on avoiding dangerous online workout trends, the necessity of proper warm-ups, and the extended recovery times for fitness newcomers. Whether you're looking to optimise your current routine or just getting started, this episode provides the motivation and guidance you need to stay fit and feel great at any age. Tune in and take the first step towards a healthier, more active you!

In this episode of The Lens On Fitness Podcast, we explore the incredible mental toughness of Olympic athletes and how you can apply these principles to everyday life. With the Olympic Games as our backdrop, we dive into the mindset that helps athletes overcome doubts, setbacks, and immense pressure. Join me to discover practical ways to build your mental toughness, from visualisation techniques to building resilience. Whether you're aiming for personal goals or fitness milestones, this episode offers valuable insights to help you develop a champion's mindset. Tune in and learn how to harness the power of mental toughness to achieve your best self. If you find this episode inspiring, share it with friends and family who could use a boost in their mental game.

In this episode, we're exploring the power of functional training and how it can be the game-changer you've been looking for. Functional training isn't just another fitness trend; it's a powerful approach to building a body that's strong, agile, and capable of handling real-life movements. I'll share my personal journey of how transitioning from traditional gym workouts to functional training transformed my fitness and enjoyment of working out. Discover why athletes and fitness enthusiasts alike swear by functional training for its versatility and effectiveness. Learn how incorporating exercises that mimic daily activities can not only make you stronger but also improve your balance, coordination, and overall well-being. Plus, we'll explore how functional training can help you achieve an athletic, natural physique that looks and feels great. If you've ever felt stuck in your fitness routine or struggled to see results, this episode is for you. Tune in to learn how functional training can change your life and help you build a body that's ready for anything.

In this episode, I uncover the reasons behind weight gain in individuals following plant-based or vegan diets. Inspired by a recent conversation with a friend deeply invested in fitness and sports, I explore the challenges posed by processed plant-based foods, misleading food labels, and prevalent misconceptions about healthy eating. Whether you're grappling with weight issues despite your dietary efforts or know someone facing similar struggles, tune in to gain insights into making informed food choices and making healthy eating work for you.

In this episode, I share eight personal insights I've gained from my fitness lifestyle. From overcoming the initial fear of joining a gym alone to understanding the deeper meaning of health and fitness, I'll walk you through the challenges and triumphs that have shaped my journey. Discover how my perspective on discipline, motivation, and nutrition has evolved, and how fitness has influenced other areas of my life. Plus, learn about some unexpected benefits that staying active has brought me. Whether you're a fitness enthusiast or just starting out, these stories and lessons are sure to resonate and inspire you on your own path to health and well-being.

In this episode, we'll walk you through the essentials of crafting your own workout plan, especially if you're new to fitness and have no idea where to start. We'll cover setting goals, choosing exercises, using equipment you have at home or at the gym, and more. By the end, you'll have the knowledge to create a structured plan that works for you, making your path to fitness effective and enjoyable. --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

In this episode of The Lens on Fitness Podcast, we tackle one of the most common questions: "How long will it take to see results from working out and eating right?" We'll cut through the noise of unrealistic promises and help you understand the real factors that influence your progress. From the importance of consistency and nutrition to the inevitable ups and downs along the way, tune in to learn how to measure your success, stay committed, and see real changes in your health and fitness. --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

In this episode of The Lens on Fitness Podcast, we tackle the critical topic of muscle and bone loss. Learn how these issues can start affecting you as early as your 20s and 30s, and get practical solutions to prevent and slow down their progression. From essential nutrition tips to effective exercise routines and lifestyle changes, we've got the insights you need to maintain strength and vitality at any age. Tune in to future-proof your body and live a healthier, stronger life. --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

In this eye-opening episode of the Lens on Fitness Podcast, we explore 7 surprising ways you might be losing respect for yourself—and how to fix them. From neglecting your health to settling for meaningless relationships, these common habits could be undermining your self-worth. Tune in for practical tips and actionable advice that will help you reclaim your self-respect and start living your best life. Are you ready to make a change? Let's get into it! --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Thinking about clean eating? Discover what to expect in this episode of The Lens On Fitness Podcast. I dive into the initial challenges, the messy transition, and common misconceptions. Plus, get practical tips to navigate your clean eating journey smoothly. Tune in to learn the real deal about starting clean eating. Click to listen now! --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Join me, on The Lens on Fitness Podcast as we dive into how to lose 1lb of fat the right way. Discover the science behind caloric deficit, smart dietary choices, effective exercise routines, and the hidden impact of alcohol on weight loss. Tune in for practical tips and strategies to achieve sustainable fat loss and reach your fitness goals safely. Don't miss this insightful and empowering episode! --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Join me on this episode of The Lens On Fitness Podcast as we delve into the world of energy vampires—those individuals who leave you feeling exhausted and depleted. In just a few minutes, we'll uncover practical steps to recognise and manage these energy-drainers in your life. From understanding their behaviours to setting effective boundaries and prioritising self-care, this episode provides valuable insights to help you maintain your mental and physical well-being. Ready to reclaim your energy and thrive? Click play and let's get started! --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Struggling to gain muscle? Tune in to "Hardgainers: Fix These 5 Things" for quick fixes to common muscle-building hurdles. Learn practical tips to optimise your workouts, nutrition, and lifestyle for maximum gains. Don't let being a hardgainer hold you back – fix these five things and unleash your strength now! --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Explore the psychology of movement in under 5 minutes with The Lens On Fitness Podcast. Discover practical tips and simple takeaways to enhance your fitness mindset. --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Discover the remarkable benefits of outdoor workouts condensed into small nuggets of wisdom. From physical gains to mental well-being, learn how exercising in the great outdoors can elevate your wellness adventure and rejuvenate your mind, body, and spirit. --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Tired of the yo-yo cycle of getting in shape just for specific events? In this bite-sized episode, we reveal the pitfalls of short-term fitness goals and emphasise the importance of long-term wellness. From weddings to vacations, it's easy to fall into the trap of training solely for events, but what about the rest of the year? Discover why prioritising lifelong fitness is essential for overall health and happiness. Break free from the event-driven mindset and start training for life! --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

If you're struggling to stay consistent with your diet and are in need of some game-changing tips, from handling cravings to finding your healthy balance, tune in for practical strategies for long-term success. Learn how to navigate social events and stay motivated. Whether you're a fitness enthusiast or just starting your wellness journey, this episode is all about helping you crush your nutrition goals! --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Join me as I reflect on what I'd do differently if I could start my fitness journey from scratch. From prioritising strength training to getting serious about nutrition, I share key insights gained from years of experience. Discover why sticking with sports and focusing on performance over aesthetics matters. Explore the benefits of diverse training styles and rep ranges. Plus, find out how outdoor workouts can refresh both body and mind. While I can't turn back time, these reflections offer guidance for anyone on their fitness path. Tune in for practical tips and a reminder that progress is a journey. Whether you're a beginner or seasoned enthusiast, this episode has something for you. --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Hate cardio? You're not alone. In this quick and practical episode of the Lens On Fitness podcast, we tackle the struggle of those who dislike traditional cardio workouts. Discover simple yet effective solutions to keep active and engaged, from sports that feel like play to innovative weight training techniques that double as cardio. Learn how your daily commute can become your cardio session and how a simple walk can be a calorie-burning adventure. It's time to say goodbye to cardio dread and hello to a fresh approach to fitness, all in under 7 minutes. Tune in for tips, stories, and a new perspective on staying active without the treadmill. Whether you're a cardio-hater or just looking for a change, this bite-sized episode is for you. Don't let the word "cardio" scare you away - click now to listen! --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

In this episode of the Lens On Fitness Podcast, we explore how to build a stronger lower back to reduce the risk of pain and discomfort. Discover the crucial connection between weak glutes and lower back issues, effective exercises for strengthening this area, and the benefits of regular stretching and an active lifestyle. Join me as I prioritise lower back health and discuss actionable steps towards a stronger, more resilient you! --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Confused about fat loss and weight loss? Join me in this episode and learn the difference between the two. Discover why the scale isn't always the best measure of progress and learn how to focus on getting leaner, stronger, and healthier. Tune in for a short but valuable insight to help kickstart your fitness journey today. --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Join me on this episode of the Lens On Fitness Podcast as we dive into a collection of comments that have plagued many of us who live a fitness lifestyle. From 'You must be so disciplined' to 'Just one bite won't hurt you,' these remarks often come from a place of misunderstanding or insecurity. I'll share my personal experiences with these comments and offer insightful responses to each one. Whether you're the one making these comments or the recipient, this episode provides valuable perspective. Tune in to learn how to navigate these conversations with grace and confidence. Let's get started on 'Mind Your Words: 10 Things to Avoid Saying to Those Embracing Fitness --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Discover the power of 'Building Confidence Through Fitness' as I share my personal story of how fitness became my confidence booster. Join me as I reveal the profound impact of fitness on self-esteem and how it empowered my life. Get ready for an inspiring episode that may just spark your own confidence journey! --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

In a world where social media is an integral part of our lives, how do we ensure it's not negatively impacting our mental wellbeing? Join me on The Lens On Fitness Podcast as we explore the complexities of social media and its effects on our mental health. From the pressures of comparison to the influence of fitness influencers, we delve into practical strategies for cultivating a healthier relationship with social platforms. Discover how to recognize signs of when social media usage becomes detrimental, set boundaries, build a supportive online community, and engage mindfully. If you've ever felt the pressure to keep up with perfect posts or experienced FOMO while scrolling, this episode is for you. Tune in for valuable insights and actionable tips to reclaim control of your digital wellbeing. --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Explore the essential fundamentals of effective workouts in this episode of the Lens On Fitness Podcast. Whether you're a fitness newbie or a seasoned gym enthusiast, understanding reps, sets, rest intervals, and tempo can take your training to the next level. Discover how mastering these basics can lead to tailored results aligned with your fitness goals. Tune in for valuable insights and practical tips to optimize your workout routine and uncover potential pitfalls you may be facing by not fully utilising these fundamentals! --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message

Embark on a revealing journey into the pitfalls of fitness shortcuts with The Lens On Fitness Podcast. Tired of empty promises and quick fixes? In this episode, discover the stark reality behind the tempting shortcuts flooding the fitness industry. From crash diets to gimmick gadgets, uncover the downsides of seeking rapid results and the long-term consequences of taking the easy route. Explore the benefits of embracing a traditional, sustainable approach to health, body transformation, and eating habits. If you're ready to steer clear of shortcuts and forge a path to lasting wellness, hit play now and uncover the truth behind fitness shortcuts. --- Send in a voice message: https://podcasters.spotify.com/pod/show/lensonfitness/message