Not Another Fitness Podcast

It's an InjuryActive Female Takeover on the podcast today, with special guests Nicola Leaver, Becky Shinedling and Fiona Fuller joining me to discuss barriers to strength training for women. We discuss barriers to strength training, how we started our journeys and how things have changed over the years, as well as what we can do to encourage women of all ages to begin their strength training journey. To contact any of us for more information about our services, please use the details below: fi@injuryactive.com amy@injuryactive.com, @coachamyramz becky@injuryactive.com nicola.leaver@gmail.com If you want to join our Female Resistance Training Workshop on the 21st January at the Injury Active Clinic in Bishop's Stortford, click the link below: https://injuryactive.com/home-3/

Ever found yourself falling out of love with training? That's kinda where Andy and Amy are at right now. And the take home message?! It's ok!! It happens....so how do you get back to doing what you love? We also have a chat about which kit can also be beneficial depending on your type of training, from running trainers to lifting shoes.... If you want to work with either of us for Nutrition or Personal Training in the Bishop's Stortford area, get in touch below: amyramshead@hotmail.co.uk www.amyramshead.co.uk @coachamyramz info@andrewjohnscraggs.com https://eatmoveliftenjoy

This week, we chat about the most common reasons why you're not losing weight, some of which you might not have thought about! As we head into the latter part of the year, it's important to think about all the different factors that might be influencing your weight loss journey. Is there one element you'd like to focus in on, or pay more attention to in order to keep you focused on your journey? If you'd like to contact Andy or Amy to work with either of us, please reach out below: info@andrewjohnscraggs.com https://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz

We start this week with some impromptu chats about sleep after I have (another) quite horrendous hangover. We then turn to training, and discuss whether intensity is a good or a bad thing. If you're the type of person who believes that workouts should leave you broken and on the floor every session, then this might give you a different perspective. If you have any questions or would like to get in touch with us about working with us, contact us via the details below: info@andrewjohnscraggs.com https://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz

Andy's Back! This early morning recording was a stormy one, and it became a mammoth catch up about Andy's recent Amsterdam Marathon and Amy's training regime. If you've wondered how marathon training will impact you, listen to Andy's thoughts, as well as Amy's update about her new training facility and how she's adapted her training now life is a bit crazier! We're going to be recording more regularly now, so please send in your questions for us as it's been great to get back to the podcast. Fitness, Health, Nutrition; anything you want your questions answered with, we've got your back! To contact either of us: info@andrewjohnscraggs.com https://eatmoveliftenjoy.com www.amyramshead.com nutrition@amyramshead.com @coachamyramz

After such great feedback from the Episode with Tim a few weeks ago, it's another client centred episode. Rambo sits down with her client Christelle to talk about the her training and nutrition experience for the last two years. Christelle has PCOS, and has had a journey with both her fertility and weight loss. She talks openly and honestly about what she's experienced, what's worked for her and her advice for anyone else who has PCOS and wants to improve their symptoms. I loved this conversation, and Christelle is so eloquent and honest about her journey. If you'd like to give feedback about the podcast or work with Amy or Andy, use the details below to contact us: nutrition@amyramshead.com www.amyramshead.com @coachamyramz info@andrewjohnscraggs.com https://eatmoveliftenjoy.com

Andy is on holiday, so Rambo flies solo again, this time having a really interesting chat with London Based PT Sam McGowan. Sam has almost 20K followers on Instagram and is a strong promoter of feeling badass in the weights area no matter what your shape or size. Off the back of a post she did about feeling uncomfortable in her clothes due to not being able to train for 3 months, we talk about all things bodies, perception, the fitness industry, the media and what health means to us. I hope you find this conversation as interesting to listen to as it was to record. Sam and I had a great time and it was lovely to chat to someone with a similar ethos around training as Andy and I. If you'd like to follow Sam, head over to Instagram @samsays_pt Or to contact Andy & myself use: nutrition@amyramshead.com www.amyramshead.com @coachamyramz info@andrewjohnscraggs.com http://eatmoveliftenjoy.com

In this slight change from our usual format, Rambo has the pleasure of interviewing her client, Tim, over a G&T. If you've ever wondered what the coaching journey is like, or been worried about what to expect from reaching out for help if you want to start your training or nutrition journey, then sometimes it can help to hear other people tell their story. Tim is open and honest, and I hope this can inspire others who aren't sure where to start. Big thanks to Tim for being a great sport and taking the time to sit and chat with Rambo. If you'd like to work with Amy or Andy, or give feedback on the pod then please use the details below: info@andrewjohnscraggs.com https://eatmoveliftenjoy www.amyramshead.com nutrition@amyramshead.com @coachamyramz

We're back in your ears with one hell of an intro to get you going! This week we tackle the topic of our food industry and if it's responsible for making us an ever growing obese society. Are they to blame for our growing waist lines? Or is it the fault of the individual? Maybe you're in the camp that blames the government, or maybe you think that we need to do more to educate our children on how to prioritise more nutritious foods. Either way, most people have an opinion, and in the episode you get to listen to ours! If you have any feedback or want to work with Andy or Amy, please get in touch on the details below: info@andrewjohnscraggs.com https://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz

After a brief (unintentional) break, WE'RE BACK with a life update and a follow on from lasts episodes theme of Training Hacks. This time, we turn our attention to Nutrition. If you've been looking to level up your Nutrition, or want some easy ways to optimise your already healthy lifestyle whether it's for fat loss, muscle building or just generally to be a healthier person, then this is a great listen! If you've enjoyed this, please share it on your socials and if you'd like to work with us, contact us on the details below: info@andrewjohnscraggs.com https://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz

Every wondered why that guy in the gym is putting weights under his heels? Or how that girl suddenly smashed her first pull ups? This is the podcast for you! We get into all things training as we talk through the most common exercises and their progressions and regressions. If you've always wanted better squat depth, to nail that pull or push up, or just can't get on with Deadlifts then this is the episode for you. We chat so much that we need a Part 2....so stay tuned for next week's episode! If you want to contact us re: Coaching or PT, or just with questions or feedback, please use the info below! info@andrewjohnscraggs.com https://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz

Ever wondered about how long it actual takes to change your body composition? This week, we have a chat about the DEXA scan of one of Andy's clients.  What do you need to take into account and how long does it actually take? The results were really interesting and make for a great discussion! Very thought provoking if you'd like a more in depth analysis of whether your adherence to training and nutrition are having any effect! If you'd like to send us any feedback or enquire about working with us directly, then contact us on the information below: info@andrewjohnscraggs.com https://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz To donate to CoppaFeel for Amy's marathon MoonWalk, click the link below

After a brief hiatus, we're back and in your ear chatting about Kim Kardashian's recent 16lb weight loss to fit into a dress for the Met Gala. This has had extensive media attention, mostly criticism, as Kim flaunts her figure and talks about the dramatic lengths she went to to lose 16lbs in three weeks.... What is the real issue here? Is it the extensive measure she took, or the promotion of the quick fix? As always, if you want to contact us, use the details below or post a message in our #NAFP Facebook Group: info@andrewjohnscraggs.com https://eatmoveliftenjoy.com @coachamyramz nutrition@amyramshead.com www.amyramshead.com

The government have brought in new legislation requiring restaurants and cafes employing more than 250 people to show calorie information on their menus. To say this measure has provoked a reaction is an understatement! Is this step a much needed weapon in the fight against obesity, or a harmful trigger to those who just want to enjoy eating out? We attempt to provide a balanced perspective, highlighting the positives, negatives and reason behind the decision. Spoiler: it's not a black and white (it rarely is). ----- If you have any questions, feedback, or want to enquire about working with either of us directly, contact us via the socials below: nutrition@amyramshead.com www.amyramshead.com @coachamyramz info@andrewjohnscraggs.com https://eatmoveliftenjoy.com

A LOT of rambling this week, but PLENTY of high energy!! Are you the type of person that thinks that more is more? Do you always worry that you're not doing enough to achieve your goal? If you're always stressing that you need to fit in an extra session, take another supplement or change up your macros, are you being realistic about what you are able to achieve based on how your life is set up? General ramblings, but hopefully a lot of food for thought. If you have any questions, feedback, or want to enquire about working with either of us directly, contact us via the socials below: nutrition@amyramshead.com www.amyramshead.com @coachamyramz info@andrewjohnscraggs.com https://eatmoveliftenjoy.com

After a mini break because Andy (and his entire family) came down with Covid, we're back and answering some more listener questions. This week we get round to answering a question via Facebook about strength training for runners when you have a marathon goal. Is it better to do high reps and sets, or up the weight and go for pure load? If anyone has ever run with DOMS they'll appreciate it's not fun, so is there an optimal way to do it? We then have an interesting discussion about Hunger. Are you often hungry, or worried about starting a diet because you think you might be? What does hunger actually mean and are there any ways you can mitigate it? Always aiming to leave you with some practical insight, we offer some ways that you might be able to keep hunger at bay when you're dieting, but also learn to use it to your advantage and lean into it when you need to. If you're like to contact us with any feedback or listener questions, please head over to our Facebook page by searching for us and joining our group. If you want to contact us directly then use the emails or instagram handle below: info@andrewjohnscraggs.com nutrition@amyramshead.com https://eatmoveliftenjoy.com www.amyramshead.com @coachamyramz

We both weren't the epitome of health this week, with Andy having Covid and myself having a tummy bug! That didn't stop us recording though, and here we are with an episode for you all about issues when trying to build muscle or put on weight in general. Do you need to worry about the calories burned from Caffeine, and how can you use it to your advantage if you are someone who trains? If you have an active job, do you need to worry about your activity levels, especially if you struggle to put on weight? Thanks to James for these questions, it was a great conversation and there is definitely not as much focus in the fitness industry on those who do struggle to put on weight. As always, any questions or to enquire about working with us please feel free to contact us on the details below: info@andrewjohnscraggs.com https://eatmoveliftenjoy nutrition@amyramshead.com www.amyramshead.com @coachamyramz

This is one of my (Amy's) FAVOURITE episodes we've ever recorded. We take an even split here, where I talk through my top 5 things that successful dieters do, and Andy taking on the topic of Lower Back Pain. If you've struggled with dieting for years and always wondered how other people seem to have more success, I give my 5 Top Tips that (in my opinion) the most successful dieters master. Then Andy takes the reigns and we chat about the ins and outs of LBP; how you can help yourself, what are some recommendations and what are some things you should definitely NOT do. Other things discussed include: Sweaty Barry, North Weald Market and LuLuLime..... If you'd like to contact either of us with feedback, questions or to ask about working with us, use the details below: info@andrewjohnscraggs.com https://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz on Instagram

This week, we chat about why it gets a lot harder to lose weight as we age. Is there anything that we can do about it, and we try to leave you with some practical solutions so you don't feel like all is lost! Then we talk about training and Deloads. Are they necessary and do you need to do them? How do you know if you need one and what should it look like? Not as high energy as we would have liked this podcast, but there has been a lot of other stuff going on in the world this week! As always, if you want to contact us with any feedback or to enquire about working with us, use the details below: info@andrewjohnscraggs.com https://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz

We wanted to jump on and record this little extra episode for your listening pleasure after the over dramatic response to Emma Raducanu's extremely impressive 200kg Hip Thrust last week! Link to the video clip attached below: https://twitter.com/EmmaRaducanu/status/1492573678759993349 We hope you enjoy this bitesize episode as a little conversation starter to help you through the week!

This week, we work through some common avatars that you might have identified with yourself at some point in life. Are you a Nervous Norman, trying to pluck up the courage to step foot in the gym for the first time, or an Emotional Ellie, who struggles to get a handle on their nutrition as soon as there's a trauma or stressful event in their lives? We discuss who would be the best professional for these people to turn to. Do they need another 12 week fat loss plan, or would they be better seeing a physiotherapist or a councillor? If you recognise yourself in any of the situations that we talk about in the podcast episode and want to reach out for some more support or ask us a question, please use the details below! Head over to Facebook and request to join our community for more chat and questions! info@andrewjohnscraggs.com https://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com

After the great feedback from the last few episodes, we get a bit more into training again, and how to manipulate the variables of your training to achieve your goal. We discuss why it doesn't have to be super complicated, and how simple things like exercise selection and order DO make a difference, but are very easy ways to switch things up if training starts to get stale. Then we have a great discussion about some research that came out discussing Genetics. Will an idiot with great genes always do better than a genius with the most optimal programme possible? How does that make you feel?? More reason for you to fall in love with the process hey!? And to top it all off....Amy needs another wee...!

This week, we talk about whether postural differences and imbalances actually matter for the general population. Do our bodies dramatically adapt to the function that we train then for, or are we guilty of creating our own narrative about our 'dodgy knee', 'weak shoulder' or 'dominant quad'? Q&As this week focus on the Whoop Band vs. Apple Watch and the disparity between them, as well as tips for Night Shift workers to help them stay on track. And before we talk about our darling of the industry this week, Amy need's a mid-pod wee.... It happens! As always, any feedback please contact us below, and head over to Facebook and join our community! info@andrewjohnscraggs.com https://eatmoveliftenjoy nutrition@amyramshead.com @coachamyramz

Recording on a lazy Sunday morning, we chat about this article that credits the enviable figure of one Australian Personal Trainer to BCAA's, Whey Protein Shakes and Pre-Workout: https://www.dailymail.co.uk/femail/article-10433249/Trainer-Camilla-Akerberg-reveals-THREE-nutrition-tos-shredding-fat.html We then get a bit technical and talk about the movements that are credited to a 'complete' physique, what we would include, and if we would do anything differently. Are you doing these in your own training? Are there any you disagree with or would add in? https://youtu.be/s0fA0gXqREQ Then we turn our attention to 'Karens', and how we shouldn't listen to them for our training and nutrition information..... *no offence intended to anyone out there called Karen.

We have plenty to discuss this week, starting with an interesting news article about Exercise Addiction and the importance of rest days. You'll find the link to the article below: https://www.bbc.co.uk/news/health-60041344 Then we move on to a question for runners about how to factor in strength training; something Andy is thinking about right now as he begins his Amsterdam Marathon Prep. Next on the Agenda, the FODMAP Diet. If you haven't heard or it or you've always wondered what it was, we give you a brief run down as well as advice if it's something you've thought about doing. Then we have a bit of a rant about Keto, as Andy gets more spam blowing up his inbox and we sit around waiting for that sponsorship deal. After this conversation, it probably won't be coming from the Keto Community....! As always, if you have any questions or would like to contact either of us directly use the details below, and if you share our pod on Instagram please tag and add @coachamyramz info@andrewjohnscraggs.com nutrition@amyramshead.com https://eatmoveliftenjoy.com www.amyramshead.com

WE'RE BACK! For those of you that have missed us, we're back with an update of what we've been up to the last few months. Andy's Marathon Training, Amy's brush with Covid, and how we plan to keep you all entertained as we move forward in 2022. We have new goals, a new focus and a new plan for the podcast, and we really want to build our community! Stay tuned in the coming months as we keep our eyes on the news, our ears to the ground in health and fitness, and our minds open to what's going on out there, as always sifting through the bullshit you make sure you're concentrating on what's important in getting you to reach your goals. If you want to contact either of us directly please use the details below, and head over to Facebook and search for the #Not Another Fitness Podcast to join our growing community. Andy: info@andrewjohnscraggs.com Website: https://eatmoveliftenjoy.com Amy: nutrition@amyramshead.com Website: www.amyramshead.com

After Andy's Tropical Vacation, from which he returned with absolutely no tan whatsoever, we finally get to have a mammoth catch up! Our catch up covers: - Andy's Holiday - Amy's insights into parenting - Jack's continuing obsession with Hamilton - Our Values and why we're choosing to take a break from the Podcast for a while. Yes, that's right. We've taken the difficult decision to take a break from the #NAFP until 2022. It's been a long 18 months for us both, with the arrival of Maxwell in Andy's life, and my transition into the fitness industry from my career as a flight attendant. Now thing's have calmed down, we both want to put our efforts into other endeavours and the people we hold dear until we feel it's the right time to come back to our Podcast. This is DEFINITELY NOT "Goodbye", more a "See you next year!". We're still available to contact if you're interested in working with us or have some future podcast recommendations on the details below, and our Facebook Community will keep going and we'll still be active there for you all. Catch you in 2022 #NAFP listeners! info@andrewjohnscraggs.com http://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz

This week, Andy gives us an insight into his manifesto for pretty much everything you'd ever want to achieve in Health and Fitness. Want to bulk? Cut? Build Muscle? Get stronger? Leaner? Navigate through injury and how to actually enjoy the whole process? Here we have all the answers! ----- The underlying theme is one of making things as easy as possible for you whatever you want to achieve, and sticking with it long enough to achieve some results. Will achieving your goal ACTUALLY make you happy? How do you learn to fall in love with the process? Here our musings about how to make peace with the process and start to enjoy taking your health and fitness seriously. It doesn't have to be something that you do for a short time, you can make it part of your life so you can stay alive for a long time! ----- As always, if you have any questions head over to Facebook and join our community (just search for Not Another Fitness Podcast), or contact us on by using one of the mediums below: info@andrewjohnscraggs.com http://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz

This week we begin the podcast discussing why Amy and I are both terrible adults (sorry Sarah and Jack). ----- In the meat of the pod we're talking about 'what to look for in a personal trainer' (a question I absolutely LOVE!): Why hire a trainer in the first place? Can you rely on recommendations from friends & family? If your goal is fat loss, should a PT be your first port of call? What is your idea of EXERCISE HELL?! (use the answer to make a decision) Results based PT vs Relationship based PT Can you judge a PT on their social media content? Nutritionist vs Personal Trainer PT's making extreme claims - that's a RED FLAG! ----- As always, if you want to send us a message or enquire about working with us you'll find our contact details below. If you want to get involved in more health, fitness and nutrition related chat, head over to Facebook and search for "Not Another Fitness Podcast" and ask to join our community! info@andrewjohnscraggs.com http://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz

This week, after a question posed in the Facebook Group, we discuss whether you should Cut or Bulk? If you're unsure of your starting point with fitness and training but you know you have weight to loss, are you better to look to build some lean muscle tissue or lose body fat? How do you weigh up your options, what time frame are you looking at and what do you need to consider? ----- We also discuss some feedback and comments from people about our recent episode on Davina McCall and her exercise regime. Does her figure make you feel inspired or unmotivated? It's a pretty lengthy one this week, and you can hear that we have plenty to say on this subject! ----- As always, if you want to send us a message or enquire about working with us you'll find our contact details below. If you want to get involved in more health, fitness and nutrition related chat, head over to Facebook and search for "Not Another Fitness Podcast" and ask to join our community! info@andrewjohnscraggs.com http://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz

This week, we talk about Plant-Based Diets. What are the considerations for both health and optimal performance? ----- Whether you've chosen to forgo meat or fish for ethical or environmental reasons, there is no doubt that not eating meat products leaves our diet lacking in certain nutrients and their optimal quantities. How can you ensure that you meet your needs? ----- We also discuss how this would differ for those who train, and for youngsters who choose to embark on a more plant based diet. As usual, we package this information up with what you REALLY need to pay attention too, and what not to really worry about in our no-bullshit approach! ----- If you have any questions or would like to enquire about working with either of us directly, contact either of us on the details below. And don't forget to head over to Facebook and ask to join our growing Community. Just search for "Not Another Fitness Podcast". ----- info@andrewjohnscraggs.com http://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz

This week, we discuss Davina McCall and a recent article in Women's Health that was written after a journalist tried her workout regime. Is it gruelling, torturous and intense, or is it more balanced and based on principles of health habits and behaviours? ---- With plenty of opportunities for rants and discussions in this one, we chat about what a 'perfect' workout regime looks like for fat loss or maintenance, and could it be a case of having more money means it's easier to build a healthier lifestyle? We also delve into why Davina and other people who promote healthy ways of life and are in more 'socially acceptable' physiques are subject to so much online trolling and negativity... ---- As I'm sure you can imagine, there's plenty of opportunity for rants in this one! ---- Click here to read the article: https://www.womenshealthmag.com/uk/fitness/a706554/davina-mccall-fitness/?fbclid=IwAR1kmAyHdYxZyk9o18w-I252NGWHzW75WzkS9em-NIj2mKDEb4oExmuFy30 ---- If you haven't joined our Facebook Group already, search for the #Not Another Fitness Podcast and request to join, or if you'd rather contact either of us directly, use the details below: info@andrewjohnscraggs.com http://eatmoveliftenjoy nutrition@amyramshead.com www.amyramshead.com @coachamyramz

Andy is Hungover and Amy has the Holiday Blues....! In this episode, we chat about whether you're missing a trick if you don't train legs. Should you train legs to maximise your Calorie burn if you're trying to lose body fat, or is it just personal preference and general aesthetics that are important? What are the benefits to training legs? Then we discuss a Diet Break. What is it, do you need it and what are the benefits of these? Finally, we have chat about Health Halo's and Food Labelling. Are you guilty of being pulled in by food labels such as "High Protein", "Low Fat" or "Low Sugar"? Do they influence your decision making about foods? What is it that you should be looking out for in your foods and are any of these foods worth spending your money on....? Also, if you're into Cookies, Brownies and Baked Good Delivered fresh to your door, please follow the lovely Bella on Instagram @youarebakingmyday - - - - - If you haven't joined our Facebook Group already, search for the #Not Another Fitness Podcast and request to join, or if you'd rather contact either of us directly, use the details below: info@andrewjohnscraggs.com http://eatmoveliftenjoy nutrition@amyramshead.com www.amyramshead.com @coachamyramz

We thought we'd sneak in a Bonus Episode as a bit of a laugh for all our listeners to get to know us a little bit better. If you've been listening for a while and wondered who we are, what we're about, what we'd put in Room 101, our worst piece of clothing, awful habits and what crap we believed in the fitness industry for a looooooooong time, this is the Episode for you. With limited fitness content, purely laughs and banter, we hope you like this one! ENJOY!

This week we tackle more of your questions in a mixed bag Q&A Podcast. We've had a few questions from clients this week about how to manage weekend eating when dieting, and it seemed timely off the back of our last two podcasts about Eating for Abs and How to use MyFitnessPal to tackle this one here. If you find that you really struggle with your diet at the weekends, and kick what Amy calls the "Fuck It Bucket" more easily, then see if our tips can help you stay on track at the weekends. As we both advocate, there is no food that you can't still enjoy when you're on a diet, but if you find yourself either massively restricting or over-consuming then have a listen and try to action some of our advice. We then talk about Back Pain and how to manage it. Is it really just a case of strengthening your core, or is there anything else that you can do to manage it? How do you strengthen your core anyway?! Thanks to long time listener Bernie (and guest of the show) for this question. If you've seen the news article recently about how our Metabolism doesn't actually change very much in our adult lift, you'll be interested in our thoughts on this too as we move on to this topic. Have you been guilty of using the phrase "I've just noticed my Metabolism has slowed down as I've gotten older" without actually knowing what this means?! And finally, it's back to Abs, as we have a quick chat about what we can do to keep them popping. Do crunches and focused ab work make a difference?! If you haven't joined our Facebook Group already, search for the #Not Another Fitness Podcast and request to join, or if you'd rather contact either of us directly, use the details below: info@andrewjohnscraggs.com http://eatmoveliftenjoy nutrition@amyramshead.com www.amyramshead.com @coachamyramz

If you've started tracking your intake using MyFitnessPal, and you're encountering some teething problems, this is the podcast for you! This week, we give you some practical tips and tricks about how to optimise MFP to ensure that you're being as accurate as you can without it causing any additional stress for you, whatever your lifestyle. If you're not sure whether to weigh your food raw or cooked, how to track that big batch of Spag Bol you've cooked for your family, or you just don't bother tracking when you go out because it's too much faff and agg, then let us help you stay on track with this episode! As always, if you have any feedback head over to the Facebook Group (search #Not Another Fitness Podcast) and leave us a Question, or use our details below to contact us directly: info@andrewjohnscraggs.com http://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz

Here is it, the Clickbait Episode we've been talking about for weeks! If you've always yearned for a '6 pack', those popping visible abdominals that you get sold the promise off constantly online, and never known how to go about it, this is your guide! We go through how to set your diet and lifestyle up to ensure that you can achieve your goal that many people strive for. We discuss: - Calories - Macros - Lifestyle - Stress - Sleep And finally, whether it's even worth it?! If you've constantly craved those visible abdominals and always felt like they were out of your reach, we might unearth the most common pitfalls where you realise you've been going wrong. If you'd like to enquire about working with either of us, please use the contact details below. We have a growing community on Facebook so please reach for Not Another Fitness Podcast and request to join! info@andrewjohnscraggs.com http://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz

This week we have another amazing guest in the form of Physiotherapist James Boyd. As well as having his own private practice in Bishop's Stortford out of Koru Gym, James also works for the FA and the Royal Ballet Association. His wealth of experience and 'holistic' approach brings a breath of fresh air to the industry, and he takes us through what he thinks is important in a world where we are becoming more 'quick fixes' than long term rehab plans. We also discuss REDs and the Female Athlete Triad, something that James has seen over the years in the younger athletes that he has come across. How much of an issue is it for both professional and amateur athletes and what complications can it have to long term health? Then to bring the laughs, we ask James what are his tools of choice for Physiotherapy, and what is a load of old rubbish, along with the question we ask all our guests, the Death Row Meal! If you'd like to get in touch with Andy, Amy or James, use the contact details below. Don't forget to head over to Facebook and ask to join our Facebook Community. Just search for the Not Another Fitness Podcast. info@andrewjohnscraggs.com https://eatmoveliftenjoy.com nutrition@amyramshead.com www.amyramshead.com @coachamyramz https://www.maphysio.co.uk

This week we had the pleasure of Pete Frost, a friend of the show and the proud owner of a 200kg Bench Press. Pete works in Suicide Prevention, and we chat to him about how he ended up here, along with how he managed to write a Masters Paper without ever completing an Undergraduate Course! This guy really does follow through with anything he puts his mind to, and I hope you'll all agree that this is a fascinating conversation. This might not feel like the usual conversation that we usually have, with less focus on Nutrition and Training per se, but I hope you all find Pete as fascinating to listen to as we did. The work he does is truly incredible, and shows how looking at data and trends has the potential to help stop the extremely traumatic event of losing someone to Suicide. We do discuss Pete's incredible 200kg Bench press achievement, how he trained to make sure he got it, and what unexpected things made the biggest difference. As always, if you have any feedback then please feel free to contact us directly, or head over to our Facebook Group, request to join and let us know what you thought. If you would like anymore information about what Pete does, or about how to prevent a suicide if you're worried about someone you know then please click the link below. Andy: info@andrewjohnscraggs.com http://eatmoveliftenjoy.com Amy: nutrition@amyramshead.com www.amyramshead.com @coachamyramz https://www.zerosuicidealliance.com/training?fbclid=IwAR28PlUWj2UsCbpZBUeZcA87azy6NLxi5Orrgxp1jcs7Z0A6ZXLb9kLwGEw If you'd like to read Pete's paper on suicide outside the home address, the link is below: https://www.researchgate.net/profile/Peter-Frost-8/publication/348355749_Persons_who_die_by_suicide_outside_their_home_address_A_statistical_analysis_and_exploration_of_the_relationship_between_age_gender_and_ethnicity_on_location_type_method_of_death_and_distance_travelle/links/5ff9c0a5a6fdccdcb8419109/Persons-who-die-by-suicide-outside-their-home-address-A-statistical-analysis-and-exploration-of-the-relationship-between-age-gender-and-ethnicity-on-location-type-method-of-death-and-distance-travel.pdf

We might be talking about having low energy, but we certainly bring the high energy in this podcast (despite Andy not initially feeling it)! How often do you ask yourself, 'why' in your training? Why do you perform the exercises you do? We ask ourselves this of Deadlifting. Do you need to do it and what is it good for? If you feel pressure in your training to perform certain exercises or worry that you're not doing them correctly, have a listen and use our tips, and ask yourself if there might be a better alternative that is more relevant to you! Dieters! Do you often struggle from low energy? Is this surprising when you're consuming less calories than you're burning? We talk about how you can manage low energy and what areas of your life you can make some changes to help make it slightly easier. Lastly we discuss alcohol when dieting. Can you include it in your diet without it sacrificing your fat loss goals? Is it better to abstain completely? If you want to hear us talk about this topic more in depth, head over to Episode 19, The Boozecast, where we talk about this in a bit more detail. Head over to Facebook and ask to join our #NAFP Community where we continue our conversations and you get to see our faces! If you'd like to give any feedback on the podcast or get in touch with us directly, please use the details below: info@andrewjohnscraggs.com http://eatmoveliftenjoy.com nutrition@amyramshead.com @coachamyramz www.amyramshead.com

This week, we discuss central male adiposity, aka the beer belly and back fat. Can you ever get rid of it, and how as Personal Trainers do we manage the expectations of our clients who want to reduce it? Is it just a case of a calorie deficit and exercise? If you've ever been sold a diet or exercise plan with the promise of dramatically reducing your belly fat, we'd love to hear from you if it did (or didn't) work. Next, sticking with the male theme, we walk about whether it's possible to build muscle in your 40s. Does the reduction in testosterone make it completely a lost cause, or are there things that you are able to do to mitigate the ageing process and ensure that you can still maintain the gain train? We give our suggestions and recommendations, with some practical advice that you can easily start to implement to ensure that you'll build some muscle as a man over the age of 40 (which will soon be Andy, I might add....!). As always, if you have any questions or feedback then please head over and request to join our Facebook Group, Not Another Fitness Podcast. If you'd like to get in touch with Andy or Amy directly, use the details below: info@andrewjohnscraggs.com http://eatmoveliftenjoy.com nutrition@amyramshead.com @coachamyramz www.amyramshead.com

If you managed to catch the news recently, you might have seen an article about a weight loss intervention where magnets were placed on the teeth of a group of individuals, only allowing a 2mm gap to open their mouths, before giving them a liquid diet for two weeks. It caused a lot of chat over on our Facebook Group, and we wanted to discuss the topic in detail. Is it a safe intervention? Maybe you've tried a liquid diet before and had some success and don't see the issue. We delve into the considerations that need to be made with this kind of radical weight loss intervention and whether we would advocate this sort of thing (spoiler: we wouldn't). Then we move on to listener questions, tackling the topic of professional athletes leaving their sport and the considerations that need to made for aftercare, both physically with nutrition and mentally having to cope with not having a team of people around them anymore. Added to that, is there potential to develop negative relationships with nutrition, training and body image once leaving the highest class of sport. What can we do to look after athletes after their career has ended? Do you often see younger adults in the gym? Are they just wandering around with no guidance, potentially injuring themselves? Do they become and annoyance to you when you're trying to train? We discuss how we can do better as an industry to support young adults that aren't typically 'sporty' to express themselves physically in the gym. What should the focus be? As always, if you have any feedback or opinions on what we've discussed, head over to Facebook and join the Not Another Fitness Podcast Group. If you'd like to contact Andy or Amy directly, get in touch via the details below: info@andrewjohnscraggs.com https://eatmoveliftenjoy.com nutrition@amyramshead.com @coachamyramz www.amyramshead.com

So we're both having to isolate after being pinged by the app, and we thought what better way to celebrate than by getting some more content out for you all. If you're not into football you might want to skip the first 30 minutes or so, but after that we discuss whether you should vary your daily nutritional intake dependant on your daily activity. If you find yourself more sedentary on some days than on others, is it sensible to make adjustments to what you eat to reflect this, particularly if you have a fat loss goal? What if you do a really hard workout one day, should you eat extra to replenish yourself from this? Then we move onto cellulite. If you're female, do you have it and does it bother you? If you're a trainer, is it something you talk to your clients about? Are then anyways that we can look to get rid of it? After a very exciting week in the world of English football, you'll get to know us a little bit better in this podcast. From Amy's new football crush to Andy's tactical thinking around England's defence, we hope you enjoy this extra podcast Episode in what is an exciting week for English Football! *I think this is the podcast that Andy always wanted to record....

We might be a bit late after this story broke in the news a couple of weeks ago, but we feel this one is going to keep rearing its head as both the Olympics gets closer, and Transgender athletes become more prevalent in sport. After the inclusion of Laurel Hubbard in the Olympic New Zealand Weightlifting Team made its way to mainstream news, many people in the science, competitive sport and transgender communities have had their say. We broached the subject in our Facebook group and it seemed to get a lot of conversation going, so we thought we'd tackle it on the podcast. Is it fair? Does she have an unfair advantage? And if so, what is the solution? With more of these athletes appearing, our message and underlying ethos is one of positivity. Isn't it a great world that we live in that we even need to discuss this topic, look into the science and see how we can create a greater level of inclusion and fairness in competitive sport? If any of the terms we use in this podcast are not used correctly on in the wrong context, then we apologise. As we say at the start, the fact we're having this discussion means that we are open to be challenged and educated about these issues in the hope that we can open our own minds. If you'd like to be part of our growing Facebook Group, search for Not Another Fitness Podcast and request to join our lovely community. If you would like to get in touch with either of us, please email us directly on: Andy: info@andrewjohnscraggs.com Amy: nutrition@amyramshead.com Instagram: @coachamyramz

First up, a couple of #NAFP announcements: Head over to Facebook and request to join the #Not Another Fitness Podcast Facebook Group, as a safe space to ask questions, give feedback on the podcast and give your opinions on the topics that we bring up. We would love to create a community for our podcast, and get it out to more people, and this is the place to start! Not only will you get to know Andy and I a bit better, but you will meet other like minded people who share Fitness, Nutrition and Health as a passion. It's been a big week in the Fitness industry, with lots of articles making the news to give us plenty to talk about. Andy and I go through our favourite and least favourite exercises, before tackling a question from the Facebook Group form Ryan. What can you do when little niggles and injury's occur, particularly with running when it's necessary to your sport? Then we get into Obesity, and do your genetics play a part? Can you blame your rapidly increasing waist line on your genetics, and are your efforts to lose weight always destined to fail because of this reason? It was a popular one you might have seen all over your social media for the last few weeks. What actually is the science? Is this true, and if so, what is to blame? If you would like to enquire about working with Andy or myself, or offer some feedback about the podcast, head over to the Facebook Group or use the email addresses below to contact us directly: Andy: info@andrewjohnscraggs.com Amy: nutrition@amyramshead.com www.amyramshead.com @coachamyramz

This week, we take two different avenues with the podcast. The conversation starts about training, with the discussion around whether there are any specific exercises that Men or Women 'should' do. We delve into the most common exercises we use for our clients who want to build a certain part of their body, before we move onto the Glutes and Chest specifically, with these being the two most common areas of focus for the genders. The nutrition part of the podcast places the focus on the Binge/Restrict cycle, particularly for people in the fitness industry. Do you walk into the Gym on Monday feeling like a fraud, giving clients advice on their Nutrition knowing that you were elbow deep in a Peanut Butter Jar at the weekend? If you often struggling feeling out of control around food, or have used the word 'binge' to describe periods of overconsumption, hear us discuss why this might not be the best term to use to describe these moments. Lastly, we have an exciting announcement about our Podcast. We have created the #Not Another Fitness Podcast Facebook Group! This is a place where we can build our community with the listeners of the podcast, ask questions, and get some fitness and nutrition related conversation started with you lovely bunch. If you want to get in touch with us, search for the Not Another Fitness Podcast Group on Facebook and ask to join. We'd love to have you. If you want to email either of us directly: Andy: info@andrewjohnscraggs.com Amy: nutrition@amyramshead.com

After a question from Andy's client Lucy about training fasted, we revisit the conversation we had in Episode 6 about Intermittent Fasting and it's uses. If you've been fasting, or are wondering about its applications, hear us discuss it, the pros and cons, and where we stand on whether it's a good idea to fast if you train. Then, we jump into the real meat of the podcast, discussing the importance of setting boundaries within your life. Do you set boundaries in your personal or professional life? If you find yourself often overwhelmed, spread too thin, or anxious about social events, work commitments and struggle to prioritise what's important to you, how can you reset the balance. We also talk about establishing boundaries when you embark on any kind of fitness or training regime. As lockdown continues to ease and we begin to be more social, maybe you've found yourself veering off track from your goals as you struggle to say no to external pressures. If you've always struggled to politely decline or stay focused when trying to commit to training or nutrition, then hear our advice about how to reset the balance. As always, if you enjoyed this podcast or any of the topics resonated with you, feel free to drop either of us an email and tell us your thoughts. If you're listening on Apple Podcasts, scroll down to the ratings and review section, click the 5* and then write us a little review. If you listen on Spotify or any other platform, click the share button and post about it on your social media.....it helps get our little podcast out to a much wider audience. Andy: info@andrewjohnscraggs.com Facebook: Eat Move Lift Enjoy Amy: nutrition@amyramshead.com W: www.amyramshead.com I: @coachamyramz

This week we have both avid listener and friend of the pod, Dr. Bernie Jenner. Bernie is a Medical Registrar with an interest in Obstetric Medicine, a mother and an amateur triathlete, and we were fortunate enough to be able to grab over an hour of her time to ask her some questions about her job, her lifestyle, and how she manages to do it all! More importantly, we asked her about Pre and Post Natal health which is her professional area of expertise. What are the important things that expectant mothers need to know about their health and the health of their baby? Is training whilst pregnant safe, and if so, is there anything in particular women should look to either avoid or include in their training when expecting? Dr. Bernie gives us both her professional and her personal opinion about how to manage pregnancy, the questions and criticisms that mothers often face, and gives some sound advice for training, nutrition and ultimately how to have a balanced lifestyle whilst managing to make your own training a priority. Bernie is literally a modern day superwoman! We hope you enjoy this podcast as much as we enjoyed talking to Dr. Bernie. If you do have any questions for either Andy or Amy, or Bernie, please use our contact details below. And as always, if you enjoy the pod, scroll down to the Review on Apple Podcasts, click the 5* rating and write us a little review. It helps get our podcast out to more people and expand our reach! Andy: info@andrewjohnscraggs.com Facebook: Eat Move Lift Enjoy Amy: nutrition@amyramshead.com W: www.amyramshead.com I: @coachamyramz

To all of the runners out there, this week we're talking to you! If your a running and you've been thinking for a while how you can optimise your nutrition, then this is the podcast for you! Andy and Amy talk you through some considerations when thinking about fuelling those short and long distance runs. Do you need to be stocking up on energy gels? What's the perfect pre and post run meal? How far before a run should you be eating? How much water is the most optimal amount to drink to ensure adequate hydration? Here us answer all these different questions and more! If you have any questions around this topic or you'd like to get in touch with either of us for either personal nutrition advice or to enquire about training, contact us on the details below: Andy: info@andrewjohnscraggs.com Facebook: Eat Move Lift Enjoy Amy: nutrition@amyramshead.com W: www.amyramshead.com I: @coachamyramz

This week we have another fantastic guest on with Craig Law from Next Level Supplements. If you think that Supplements are just for hardcore gym go-ers or that the industry just sells you things you don't need, you'll definitely find this episode interesting. We talk to Craig about how he got into the industry, what is his best selling product, whether CBD oil is worth the hype and the all important Death Row meal question! If you're wondering about whether you should start taking any supplements either for your health or to support your training, Craig talks about what would be beneficial. He also interestingly speaks about his views on how the supplement industry could work with the government to support the long term health of individuals. If you want to get in touch with Craig, or see what products he has on offer, head over to Next Level Nutrition at www.nl-nutrition.com, follow them on Instagram @nextlevel.nutritionuk or over on Facebook @nextlevelnutritionuk To contact either Andy or Amy directly: Andy: info@andrewjohnscraggs.com Facebook: Eat Move Lift Enjoy Amy: nutrition@amyramshead.com I: @coachamyramz W: www.amyramshead.com

This week we have the pleasure of having Coach Anne-Lise Fitzgerald Blum on the podcast to talk about all things Kids Fitness and Training. We had plenty of questions from listeners about this topic, and Anne-Lise does an amazing job of delving into it all! From what age should children start training, to is it safe for them to build muscle, Anne-Lise covers all topics. We talk about the considerations that need to be made when thinking about training children, as well as what to look for in a professional when you find a class. Also, what exercises should children be doing and is there anything that you they should avoid? If you're a parent who's thinking about getting their child started with fitness, Anne-Lise also talks about how you can best support and encourage your child into taking their fitness seriously. I hope you agree that this episode is SO full of inspirational advice, and Anne-Lise talks so beautifully about her passion for training children and keeping them fit and healthy as they age. If you'd like to get in touch with Anne-Lise directly about her children's classes that she runs in the Bishop's Stortford areas, you can contact her on the details below: I: @thekookycoach E: liftoffacademykidsgym@gmail.com W: www.thekookycoach.com If you'd like more information about BrandX that Anne-Lise talks about in the podcast, head over to instagram and follow @thebrandxmethod To get in touch with the hosts of the podcast, you can drop them a message on the details below: Andy: info@andrewjohnscraggs.com Facebook: Eat Move Lift Enjoy Amy: nutrition@amyramshead.com I: @coachamyramz W: www.amyramshead.com