PropaneFitness Podcast

We received this brilliant question from an anonymous reader: Here's our reply: https://www.youtube.com/watch?v=QmWPKfO6l6A&feature=youtu.be Remember, we upload much more regularly on our other podcast here to help you to grow your online fitness business: https://open.spotify.com/show/5hvdMcB2ba4ua4812pMkuJ

If you've seen my video rundown of red light therapy, here is the full discussion with expert from blockbluelight, Daniel Ebbett. Use code PROPANE at checkout for 10% off all of his products. Discussing: Dan's journey of discovery Why is nobody talking about this? The big picture goal Easy wins from a light perspective The main benefits How the power compares to sunlightWhy are devices not all created equal. The price difference is not worth getting a bunk device with zero results! ⁃ Where to buy a legit unit Also, check out our run-down of blue light blockers here: https://www.youtube.com/watch?v=YDsVXJCrWAY

https://www.youtube.com/watch?app=desktop&v=qi2TlbAYPRw&feature=youtu.be We spoke to Natalie, a Herbalife distributor who got in touch with me after watching this video and seeing things coming together. Absolutely fascinating, vulnerable discussion. 0:00 Intro3:25 Getting into Herbalife11:01 Community support12:55 Becoming a distributor16:50 How much money did you make?26:10 Moral dilemma30:19 Quitting herbalife36:05 Husband joining42:35 How it feels to be out46:30 Losing trust of clients50:46 Do you need qualifications?1:01:19 What now?1:06:45 Getting in touch

Season 2, episode 3: https://youtu.be/A3pvxkQRXRw

This week we cover four very important topics: – Sitting and smiling for 4 hours a day– Why every train journey is a sensory assault of screaming and farting– The best business book– Are business coaches legit? Should you hire one for a total business overhaul, or to solve a specific problem? Send in your questions!https://propane-business.com/ask-us-anything/ Find out more about Propane Business:– https://propanefitness.com/businesspodcast– https://propane-business.com/Youtube: https://www.youtube.com/user/PropaneFitness/Facebook: https://www.facebook.com/PropaneFitness/IG: https://www.instagram.com/propanefitness/Twitter: https://twitter.com/PropaneFitness

Welcome back - after overwhelming demand to restart the podcast, here we are. Here we cover: Bodybuilders drinking breast milk for gainsOur experience getting drug testedHow many calories in a million litres of semenWhy you should stop ‘talking professor' as an online coachHow to balance working ON the business vs working IN the business See our full guide for setting up a profitable online fitness business and book a call with us here: https://propanefitness.com/businesspodcast Ask us a question here: https://propane-business.com/ask-us-anything/ https://youtu.be/OX__C3GN2-w

https://youtu.be/UMoz_DlMnTM 0:00 Intro0:45 Employability1:20 Higher salaries?3:15 Safety net4:30 Uni vs apprenticeship5:00 ‘I dont know what to do'6:10 Better than university7:00 Why non-graduates fail9:33 Costs11:00 Social life11:20 Conclusion: Further reading:How to survive university https://www.youtube.com/watch?v=WA-QdS_ncXMThe Way of the superior man: https://amzn.to/3nzU0Am Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom: http://www.propanefitness.com/casestudyyt 1) SUBSCRIBE to this channel ⬆️. Click the notification bell

This was a bit of a sensitive topic: We're fortunate to have the opinion of a transgender friend of mine to discuss his experience on testosterone, and thoughts on fairness in men & women's sport. I may have misstepped in some of these comments: My goal is not to offend, but to outline the positions on both sides of the argument: the right for cisgender women to compete in a competitive sporting environment that is protected from male advantage, as well as the right to inclusion of transgender athletes. I'm keen to hear your thoughts below: 0:00 - Intro & Warning 2:50 - The gender performance gap - 6:50 - Role of hormones 8:40 - Rules: Transgender sport 9:20 - HRT/TRT & performance 15:10 - Effects of transitioning: 16:00 Is it fair? https://youtu.be/6II3Cw3dtYI

Ben helps founders apply operational principles from the Royal Marines and 10 years in tech leadership to evolve world-beating tech teams. He uses a systems approach, with more breadth than dogmatic agile consulting, and deep technical experience that's missing in business coaching. We discuss: Our overlap of perspectivesWhat situational awareness isWhat Ben see's most people lackingA set of mental modelsOODAHow to move from system 2 to system 1Having some spare capacityPre-brief + debriefOpenness, being blameless, and inviting challengeRed team thinkingHaving a framework, drilling it first and then throwing chaos at it using the same framework to react Find out more about Ben: https://twitter.com/commandodevhttps://commando.devben@commando.dev

Jonny and Yusef are back answering more of your questions from Instagram this week, including bangers such as: How to become a rich AF digital nomadFavourite weird exercisesStupidest fitness trends that we've followed in the pastWould you have sex with a man for £1mHow to become a PT in 2021Is 'nervous system' training bullshit?

It’s here... we all sit down to answer the most burning questions that you all asked via Instagram. Get ready for some absolute truth.

This has been a common request. So here we are. The full scoop. Enjoy: https://www.youtube.com/watch?v=qSZnTQjIVao&feature=youtu.be Timestamps: 0:00 Intro1:00 Herbalife's Nutritional Principles

This week we have an absolute banger of a re-cast for you. After we chatted to Jay Campbell, he invited me (Yusef) on to his own podcast. I was on form that day, and know that you'll benefit from it. We cover a lot of things that I usually shy away from speaking about, so prepare for something a little different. Learn more about Jay here, and get hold of his free eBooks where he dives deep into hormone optimisation, without the pseudoscience. More people than ever before are trying to get onto the path of consciousness, but despite the willingness, most just don’t know where to start. How can young conscious beings increase their awareness when they’ve never even been taught what meditation is, let alone the right way to do it? We’re living in the information age, and that should mean everyone has access to the guidance they need. However, there’s simply too much information to sift through to get any real answers. How can someone entirely new to the world of consciousness building tell if they’re accessing the right information? In this episode, co-owner of Propane Fitness, Dr. Yusef Smith shares how to increase consciousness at a beginner’s level. Three Takeaways Why silence is the key to consciousnessWhen we’re forced to be alone with our thoughts, we begin to unpack each layer of our emotions. Sometimes we have to deprive our senses to truly connect with our minds.How our physical bodies are impacted by our thoughtsEvery thought and emotion has a physical counterpart in our bodies. The benefit of this is that we can recondition ourselves through both mental reorganization and by working directly with the body through stretch work, breathwork, and meditation.Why we need to stop looking for a quick fix to consciousnessWe wouldn’t expect to see massive results after a 6 minute workout, and we shouldn’t expect to be fully conscious after just one meditation. Consciousness takes commitment, and if we want to see full benefits from it we have to practice regularly. https://www.youtube.com/watch?v=ZoKHfF6H0ss

…the absence of usually ever-present feelings of missing out on life, the crux upon which a prison sentence exerts its punishment. It did feel somewhat like the rest of the country had sunk to our level of existence, just with the trappings of Netflix and Deliveroo.  My former colleagues in the NHS being lauded as heroes, whilst I sat in prison a villain. This week we have something a little different. I chat to Dr Tim Kerr with a fascinating story, drawing wisdom from prison life into modern living. Tim has documented his incredible insights in his blog, inthedoc.wordpress.com which I would highly recommend checking out. We cover: His story, including how he was arrested while on shift at the hospitalRadical honesty and opennessMaking peace with your skeletonsWhat gyms are like in prisonLiving a monastic lifestyle in prisonWriting as therapyLessons from living in prison that apply to modern lifePlans for Tim’s future

Yusef and Jonny chat about what they actually each track, how tracking has changed over the years for them, processing the data and what really matters.

Most of us haven't been pushed into the splits by our coach from 5 years old. So is it too late to learn to move like an acrobat? Yuri Marmerstein is an acrobat, handbalancer and adult learner, which sets him apart as a fantastic teacher. Unlike many gymnastics coaches, he recognises that adults have different needs and constraints too. Also covering: How to periodise gymnastics with bodybuildingHow to learn many skills at onceThe games your ego plays when you're learning new skillsWhere to start if you've never done this stuff beforeWhat flexibility and gymnastics can teach you about your emotional stateHow to use coaching and video feedback to accelerate your learningHow to learn any new skillWhat acting can teach you about your body Find out more from Yuri here: http://www.yuri-mar.com/products/ His book http://www.yuri-mar.com/products/balancing-the-equationpdf-ebook https://www.instagram.com/yuri_marmerstein/ You'll also enjoy: https://propanefitness.com/emmet-louis-on-how-stretching-is-a-laser-into-your-soul/ https://propanefitness.com/stretching-lessons/

Yusef and Jonny field some of your questions from Instagram. Covering fitness, coaching, business advice and a whole lot more. There’s also an exciting call for Jonny and the guys even make their own sound effects. Reference: 10 characteristics of an enlightened relationship - https://www.youtube.com/watch?v=g6jh5QUWPk0

Let's talk about future-proofing your decisions. Such as choosing software, sometimes it feels like picking the thing that’s cheapest or easiest to set up is the right choice but this can cause big issues down the line. Try and help your future self.

Adam McDonald is a bodybuilding coach whom we've been helping grow his online fitness business, Health Mastery. Recently he interviewed Yusef on the victories and foibles of the healthcare system:00:08:02​ How much nutrition to you learn as a Doctor?00:20:25​ The ideal healthcare system00:26:47​ Did Becoming a doctor help him as a coach?00:41:59​ Which professional should someone see and when?00:49:00​ How much do endocrinologists know? What about twitter-certified endocrinologists?00:55:20​ Yusef’s plan for the future Subscribe to Adam's Youtube channel below, and check out his website for evidence based, no-nonsense natural bodybuilding content. https://www.youtube.com/watch?v=5Lc9fla6mYE

I’ve just completed my (slightly late) 2020 annual review.  Here are some lessons which I'm sure you'll value too. https://youtu.be/3zmf5JJwqUI Business

I loved this one. Dr Stuart Mcgill, professor emeritus at University of Waterloo for 30 years, clinician and researcher is THE man to follow about fixing your back pain. He works with athletes and general population, covering the principles to cure your back problems and sciatica. He's published over 240 papers, and written several books about back pain. Here he covers how to fix your lower back pain with a systematic and individualised approach. This year we're seeing a lot of sitting in makeshift home offices and gyms being opened and closed unpredictably. This has contributed to more people experiencing back pain. In this episode, we are lucky to have the authority, a master of his craft. Dr. Stu McGill is an academic, laboratory, clinician, researcher and a professor at the University of Waterloo of 30 years. He has a clear framework and takes a nuanced approach to back pain. We cover: How to cure your back pain: https://youtu.be/V76dVu3d_wo What is the back's capacity for recovery? https://youtu.be/givl_ucbInI Is 'pain-free’ a realistic goal? Does this equate to healed tissue? Dr McGill's approach to assessing back pain: https://youtu.be/fDOw2yOGOig Mimicking the movement patterns of pain-free populations Does Hanging help with back pain? https://youtu.be/a9UXVOXJVsU “The perfect storm” of powerlifting + yoga/gymnastics Reconciling overcoming the threat response following injury Stiffness vs loosenessHow to generate stiffness in someone who is hypersensitised Percussive massage devices: Do theraguns help with back pain? https://youtu.be/_x9MlUmKpcE Does Sleeping on the floor cure back pain? [Spoiler - it depends] https://youtu.be/L_B931iK8Mc What not to do Rules of thumb with flexion vs extension-intolerant pain? A guide to buying Dr McGill's booksDr McGill's mental models for success, why he doesn't know how to log in to facebook: https://youtu.be/2LxOAhEMFN8 Find out more from Dr McGill here.

We had Emmet Louis on the podcast back in 2014. Since then, it's been awesome to see the evolution of his complete system for flexibility and handstands: Including: How lack of flexibility could be limiting your strength "Anyone can get side splits in a few weeks"

We join Chris Williamson from Modern Wisdom as we begin the 2nd Season of Life Hacks. Our favourite tools, apps, websites, strategies & resources for a productive and efficient life. Expect to learn our real life review of the AirPods Pro, how to hack your hunger when cutting, our favourite To Do List apps, how you can manage your Instagram Inbox on desktop, a huge list of our favourite things to watch on TV and much more... https://www.youtube.com/watch?v=YgfLTq3geAA Extra Stuff:Get Chris' free Ultimate Life Hacks List to 10x your daily productivity → https://chriswillx.com/lifehacks/Check out Jonny & Yusef's site - https://propanefitness.com/Learn to build an online business - https://propanefitness.com/modernwisdomDo your chores whilst cooking breakfastCoffee Bags4:6:6 Method for coffeeAirPods Pro - https://amzn.to/3fHhMn1 https://www.brain.fm/Ask a friend to take you clothes shoppingReebok Nano X - https://amzn.to/3elVwyT Romaleos 4 - https://www.wit-fitness.com/collections/romaleos-4 https://gethuman.com/Write a letter online - https://www.pc2paper.co.uk/Pressups when hungryClean teeth on an evening to stop hungerGo to bed earlier when cuttinghttps://www.omnigroup.com/omnifocus/The Foundation Series for posture - https://youtu.be/4BOTvaRaDjI Start with weakest side in gymWatch a subtitled film to combat dual-screeningWatch Parasite on Amazon PrimeKeep a list of things to watch or readWatch The GentlemanWatch SuccessionWatch Gangs Of LondonWatch Defending JacobSkip forward to avoid ads on SiriThe Productivity Planner - https://www.intelligentchange.com/products/the-productivity-planner SideCar on MacOShttps://www.instagram.com/direct/inbox/https://www.flotato.com/Determine the maximum and minimum tolerance for areas in your lifeUpright induction charger - https://amzn.to/3epzOd2Louder audiobooks for comprehension

Jonny & Yusef join Chris again as our most popular series returns! Here we go with another Life Hacks episode as we detail our favourite apps, websites, resources and products for a productive and efficient life. Expect to learn... How to send blog posts direct to your Kindle, the best electric toothbrush, how to add 20g of Protein to every cereal bowl, a pocket-sized upgrade to your holiday luggage, the best low calorie ice cream, how to flawlessly navigate a city, and much more! https://www.youtube.com/watch?v=rzlP_EdfR7Y Extra Stuff:Barebells In CerealSoda Stream - https://amzn.to/37HiIn5Asda Finest Dark Chocolate Cherry GranolaLittle Drawstring Bag - ReebokTravel Safe - https://amzn.to/2STkdsQAmazing Grass Greens PowderIf you’re buying flavoured things, get chocolateAlways buy two tickets for eventsSend to Kindle for Chrome & Mac - https://chrome.google.com/webstore/detail/send-to-kindle-for-google/cgdjpilhipecahhcilnafpblkieebheaBen & Jerry’s Moo Phoria Allow the manufacturer to do your portion control for youNomo BagCityMapperJournal one bad thing a day and make it positiveHave a better email signatureEat, sleep & train at the same timeMinimum Viable Product for habitsToro Phone Sleeve - https://amzn.to/39LVdudEmirates > OnAir > Client ID 3 NumbersEatLean Cheese Protein Hamper - https://www.eatleancheese.co.uk/product/eatlean-ultimate-hamper/Amazon Hourglass - https://amzn.to/32aSNmuWash up after cookingSonicAir Toothbrush - https://amzn.to/2SVTOdSFollow PropaneFitness Online - https://propanefitness.com/Take a break from alcohol and upgrade your life - https://6monthssober.com/podcastCheck out everything we recommend from books to products - https://www.amazon.co.uk/shop/modernwisdom Chris Williamson on Instagram

Jonny & Yusef join Chris Williamson again for another Life Hacks episode as they detail our favourite apps, websites, resources and tools for a productive and efficient life. Expect to learn... How to make your Instagram stories look beautiful, our choice for the best phone case, how to steal coffee from Costa, why flipflops are needed at every back door, the ultimate upgrade for flossing, the best moisturiser on earth, and much more. https://www.youtube.com/watch?v=kZzSRIF2sMU Check out everything we recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom Extra Stuff:Large Coffee in a Medium Costa Cup [Will Robertson]Scalable Salad - Tabbouleh SaladMous Phone Case - https://amzn.to/2PeP6HUSchedule Send on GmailKeep FlipFlops Near The DoorDiversify Your Personality With GolfCanva - https://www.canva.comUnfold - https://apps.apple.com/gb/app/unfold-create-stories/id1247275033Brave Browser - https://brave.comThe Ready State - https://thereadystate.comCreate groups for people you’re introducingWater Flosser - https://amzn.to/2BEOinUCreate A Happiness BuffetClarins Super Moisture Gel - https://amzn.to/2BEuwsEApple HealthWhoop 3.0 - https://www.talkable.com/x/39aywEStand Up for phone use2nd Phone for socialsMyFlightDelayed.comCanada & US VisaPolygrip For Toilets

Danny Miranda is a man who has done the work: he was running an Ecommerce business, which was draining his soul. He took a deep dive into the uncomfortable reaches of his mind, and returned with a life of authenticity and some great insights to uplevel your energy and discipline. In this episode, we cover: Living a life of authenticitySelf-imageBecoming comfortable with the uncomfortableInfusing life, positivity and energy into your workWhat energy fundamentally is.Building a personal brand without being a willy.How self-love and discipline work together Follow @heydannymiranda on twitter, and give his blog a binge-read. This guy will lift your spirits. https://youtu.be/kbxXGMmzMXc

Here we are for the ninth Life Hacks episode. Here we detail our favourite apps, websites, resources and tools for a productive and efficient life. Expect to learn...  Why yoghurt is a savoury ketchup, how to save £1 on meal deals in the airport, how to automatically share your Instagram Stories to Facebook, the best apps for laptop keyboard shortcuts, frictionless To Do List capture, finding beautiful free images online, and much more. https://www.youtube.com/watch?v=Y_hT1D920zc Check out everything we recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom Extra Stuff:Screenshot Crop on iPhoneOrder Filter Coffee in a Coffee ShopVimium - https://chrome.google.com/webstore/detail/vimium/dbepggeogbaibhgnhhndojpepiihcmeb?hl=enShortcat - https://shortcatapp.com/Hold onto the bottom of the wheel in a car crashGet a Toastie Machine - https://amzn.to/2JUahuDDoodle Poll - https://doodle.com/make-a-pollShare Your Instagram Stories To FacebookDelay Requesting Your Plastic Bag In A SupermarketShortcuts on the App Store for Scheduling iMessageUnsplash.comZoommy App - https://zoommyapp.com/5/3/1 For Productivity - coupled with TodoistFrictionless Capture For To Do ListsEvernote Email Address - https://www.evernote.com/referral/Registration.action?sig=a51c13796a1906976e4d676cbcc756e7836bf4767d9d76e822ed017352c3df86&uid=62953055Send To Kindle Email128bpm House Music For Counting SecondsPredict Your Calories Earlier In The DayJames Haskell’s Cookbook - https://www.amazon.co.uk/shop/modernwisdomGet An External DisplayBetter Touch Tool - https://folivora.ai/Fully Capisco Chair - https://fully.eu/products/hag-capisco-chairFully Desk - https://www.fully.eu/pages/jarvis-adjustable-standing-desksKelly Starrett Desk Bound - https://amzn.to/2XRX53gWHSmith 4.99 vs Boots 3.99 Departure Lounge w/ Soreen Buttered Slices10% Of Your Sandwich Should Be ProteinWhey & Greek Yoghurt To Satisfy Hunger At WorkDelete Vice Social Media AppsWatch Line Of DutyWatch The PlanetWatch Years And YearsLine Up Seat Or Bed For SunbathingPeriodise Who You Listen ToYour Lack Of Planning Is Not My Emergency

The ridiculous thing about the training program in this post, is that it came about from stumbling across something by accident - and turned out to be the best training decision I've ever made. It's going to be a sore 8 weeks for you, but I promise that if you stick to the program, your results will speak for themselves. 1. The Backstory A couple of years ago, I was working long hours in a busy office job, and my upper body strength and size was plateauing hard. My rep performance started to drop off during sessions, and I was actually regressing. Coming into the gym week-in, week-out only to get weaker is just a tad demoralising... I felt like this sedentary job would be the final nail in the coffin to lifetime progress. So - long hours during the day, and my evenings were filled with prep for my med school applications. I didn't have the time or energy to be wasting hours in the gym with endless isolation exercises or doing 2-a-days, especially not long-term. But at the same time, I knew the reality is that minor tweaks won't suffice to bust through a plateau. If your upper body progress is stagnating, then continuing to do the same thing and hoping you'll get a different outcome is literally the definition of insanity. We're all gulty of this. We push on, hoping that eventually, by sheer attrition, we'll be repping 3 plates on the bench press and have a tasty V-taper. I present to you exhibit A: you. Look back on the last 6 months of your progress.. are things already headed in that direction? If not, and your progress has been stagnant, then an intervention may be required. There is a military concept of 'overwhelming force': the idea that to conquer a task, undercommitting your resources could cost you MORE time and energy in the long run. The stubbornest target need activation energy: an overwhelming force. Dive in head first and you'll squash all resistance. What happens to the martial artist that meekly toes the wooden block? He looks like a belson with a broken toe. 'Do it, you fanny' A friend of mine came to visit during this lull, who happened to be doing the Armstrong pull-up program at the time. He suggested that I try it out. Me: ‘Pfft. I’m above that. I only do weighted pull-ups now.. and 3 sets of pushups in the morning? That’s cute. Do you even lift?’ He berated me and wrote out the program on a scrap of paper… ‘do it, you fanny’. You know what? Fuck you, I'll do your little program. 2. Results: Week 1 →Week 8: I did the program as written. The result was adding 25kg to my bench press in 8 weeks, over an inch to my upper back & chest, and 125 reps on my pushups. If you had told me that this was possible, (despite not even benching for 4 of those weeks) by doing pushups and pullups… I’d say you were living in lala land. Here’s what happened: Pics or it didn’t happen: Lats on tour: End of Armstrong Program I held on to a lot more size in my subsequent diet as a result: But it wasn't all lollipops and rainbows. Looking back, there were some hitches that needed ironing out if one were to do the program exactly as written, which I would not recommend. I was niggly, tight and had no plan for transitioning out of it. Armstrong can be done straight out of the box if the goal is just to increase your pull-up numbers for an army test. However, without considering the context of your training, it's unlikely to produce results, or worse, cause injury. The progress I made was a result of fitting Amstrong into an appropriate training and diet setup. This begged the question: How can we safely and predictably replicate these results with clients? Turbo boost Over the following couple of years Jonny and I looked at refining the process to create a 'turbo-boost' button for anyone experiencing a slump in their upper body progress. It needed to: complement a hypertrophy-focused training program, while keeping you injury-free, and provide a smooth transition back to regular training.

This video is part 1 of my full productivity workflow. I'm so hyped to finally release this as a fully refined workflow, and I know you'll benefit immensely. So let's get into it: https://www.youtube.com/watch?v=F2gVlQb6caE See the full playlist on our channel for the complete system. Resources mentioned: Goals process and worksheetThomas Pueyo Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom Subscribe to the podcast Music by Gaskel Greed

Our content on meditation always gets overwhelming feedback, and we've had requests for a step by step guide for beginners. Well here is an instructional guide, from the OG himself, Kit Laughlin: https://youtu.be/3CFUGYp62jw Make sure to watch the full interview: https://www.instagram.com/p/CFmdYEwgXjj/

Kit was absolutely on FORM for this one. Here's what we cover, including a specific step by step guide to getting started with meditation at 22:00. Shownotes: 00:00 - Intro00:45 - “Stretching 2.0”01:45 - we are here today to talk about meditation03:00 - what kind of mediation is best?04:00 - basic instructions on how to start meditating05:30 - learning styles have changed07:10 - learning from written word08:15 - follow along stretching programs vs recipe programs10:15 - I have been meditating for ~35 years10:50 - the need for simple, follow-along meditation programs11:00 - what exactly is meditation?11:45 - the Four Postures of meditation12:15 - Hat tip to Daniel Ingram13:45 - The shortening of attention span in modern era14:15 - the “Six-second Abs” approach to meditation14:45 - “What do you think the meditation project is?”17:00 - a surface take on different approaches19:00 - “Undoing the illusion of self!” and the superficiality of modern takes on meditation20:00 - “a McMindfulness approach is still better than no approach!”21:00 - inhabiting the body to develop awareness21:45 - The unpredictability of psychedelics22:10 - Kit: let us go into the detail:23:45 - get started in two minutes!25:00 - “feel your body” does not connect, for many people25:50 - Yusef's experience with Vipassana retreats26:30 - most meditator’s experience on their first retreat is pain26:30 - the basic instructions continue27:45 - the “meditation object”28:15 - “feel the movements in your body we cal ‘breathing’”29:00 - meditation is an embodied practise30:45 - ‘one-pointed’ awareness as alternative; ‘open awareness’31:05 - “what is happening now?”31:45 - As you breathe in, what do you feel?32:00 - a thought will come into your mind32:45 - “a bad meditation session”33:30 - “hold your awareness GENTLY on your meditation object34:30 - “be nice to yourself!36:30 - stickiness37:25 - “unsatisfactoriness vs ’suffering’”38:30 - experiencing sensations IS being present39:45 - paying attention to what’s actually happening (not what you think is happening!)41:10 - your body only has one language41:50 - we are not trained to attend to sensations42:15 - the most important things in this life are what the body experiences43: 30 - thought as a ‘time stamp’44:20 - “Im not a meditation person”45:50 - “I’m speaking to an audience of typical Westerners”46:45 - “There’s no such thing as a ‘bad training session’”49:00 - “I’m a knowledge worker”49:45 - Kit’s recommendations for Yusef's practise50:15 - Lying relaxation/meditation51:20 - why Kit recommends a lying practise51:45 - learning meditation is about unlearning many habits53:00 - Kit’s first insight53:45 - relaxation is just another habit55:20 - humans are more doglike, than catlike56:45 - Yusef on how being relaxed can become the new norm57:15 - the thought stream58:45 - Kit’s experience on retreat in Berkeley1:03:05 - why it’s so important to be able to relax1:04:05 - “I don’t have to be, or do, anything1:07:00 - a few quick questions1:08:00 - pay attention to what’s actually happening now1:11:30 - importance of comfort in stretching1:13:30 - life-changing skills1:14:30 - not adding anything1:17:30 - breath counting1:24:15 - experiencing serenity in the body was life-changing1:24:30 - mantra1:28:00 - “neural down-regulation”1:29: 30 - the difference between being relaxed and deeply relaxed1:31:30 - sympathetic and parasympathetic nervous systems1:34:30 - the importance of being aware that one is relaxed1:35:45 - engaging with reality directly1:36:10 - difference between non-attachment and detachment1:37:00 - anger1:41:45 - the ‘dis-ease’ of being you1:43:45 - Final question: what should we NOT do?1:48:00 - what do you want out of your life?1:51:00 - Kit chastises Yusef's reading style1:51:50 - the book Essentialism”1:52:30 - knowing what you don’t want1:55:00 - being a beginner by choice1:58:30 - Rousseau’s great quote Find out more from Kit at https://stretchtherapy.net/

Contents: Overview: Basic TruthsMy backgroundMain approaches to back painMythsThe pain cycle: What makes pain lingerRecommendations Video version of this article: https://www.youtube.com/watch?v=hjKGuqjEkGg&feature=youtu.be “Back spasming up? You’d better ice it ASAP” - Chiropractors "If you EVER round your spine, I'm afraid you'll die.” - Osteopaths “You’ve just got weak abs, do more planks” - Rehab specialists "We could operate, but it might make it worse" - Neurosurgeons “There’s nothing wrong with you, it’s all in your head" - Physiotherapists “Your back pain is simply because your root chakra is misaligned, which is overactivating your left inferior oblique causing a slight anterolateral shift of your pelvis when you walk. You just need to wear more of the colour brown and take this expensive herbal liver tonic”. - Kinesiologists Thanks for the advice, bro-therapists, you bunch of knobs. A bunch of knobs If you’ve been struggling with back pain, you’ll likely also have been told a similar bullshit-cocktail. It's likely got you nowhere with your pain, but done wonders for lightening that heavy wallet. If you've had recurrent back pain with no success, read on. Clearly your current approach isn’t working. And you’re not alone. 1) Basic truths: Back pain is poorly understood by health sciences. Each field has a little piece of the puzzle at best.There is an entire industry founded on selling devices and miracle cures for back pain based on extremely fishy evidence. Such cures are no better than placebo, but will cost you a lot more.While underlying diagnoses may differ, there are several common features in typical back pain. This is good news: These features provide a trail into resolving your pain.You must take ownership over your recovery. No therapist can ‘fix’ you with a triumphant crack.The road to recovery requires a multifaceted approach and consistency. Eric Cressey identified the 5 common problems people like us face with back pain: Many got sub-par, outdated physical therapy.They were just as concerned about maintaining a training effect while injured as they were about actually fixing the injury.They lived and died by their diagnostic imaging (MRI, x-ray, etc.), but paid little attention to the relationship of those scans to their symptoms and functional deficits.Most sought to learn more about their injuries so that they could be informed consumers in dealing with doctors and therapists, but they wound up more confused because of the varying opinions in the field today.They were looking for direction in how to progress back into a "regular" training regimen, but all that most of them could seem to get from their clinicians was contraindications ("don't do this"). While I can’t diagnose your specific issue, I have been round the houses with my own back pain. Several of my own clients, in person and offline have been able to fix their back pain. This article will save you the journey of dead-ends and help you to claim your life back. 2) My Background You may be thinking that if the experts haven’t nailed back pain, then who is this presumptuous swine with fine rhymes opining on the spine? I am speaking foremost as a patient, (who happens to be trained as both a doctor and sports massage therapist), sharing my experience of chronic, radicular back pain. Professionally, I’ve also treated several clients with back pain as a sports therapist with the approach below. Ultimately, this article was borne out of a tearfully obsessed personal need to get out of pain, which became an intractable curiosity to get to the bottom of such a common yet poorly managed epidemic. I truly understand what you’re going through. The physical pain, the existential frustration, the endless chase for an answer amidst murky evidence and conflicting recommendations. Being fobbed off by health professionals. Feeling like you’ll be in pain forever.

https://youtu.be/R4M27RWGf4I Dr Asif Munaf is a Propane Athlete and sports medicine registrar with a special interest in performance enhancement. Here we discuss the potential perils of steroids, peptides and off-label drugs in the pursuit of a better physique. Note: Audio quality improves after 2 minutes: some tech teething problems at the start but stay tuned for some golden nuggets here, especially if you've been wondering about some of the less often talked-about effects of steroids. Twitter: @DrAsifOfficial Instagram: @EndoranceUK

Between night shifts, Yusef takes the opportunity to talk through the rules of getting super lean. These come from his and Jonny experiences of getting absolutely shredded, everything they learnt and what not to do (they often found this out the hard way…). Original tweet: https://twitter.com/PropaneFitness/status/1149602194150191104 Make sure to subscribe on iTunes, spotify, stitcher, or whatever other podcast platform you use for exclusive episodes and goodies.

https://youtu.be/rpsuyk0i0D0 Private Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can start by getting your free macros here.

Michael Kirk: An industrial engineer applying principles of production to your business, fitness and life. We cover: Why we share a mutual love for the Shoe HornThe 7 forms of waste ruining your profitabilityHow to generate the essential KPIs for How to prevent a cancelling client from derailing your dayHow to identify the value adding steps to optimise your marketing, lead generation, and product deliveryThe philosophical difference between ‘doing things FASTER’ and ‘doing the RIGHT things’.Maximise protein per $Save time sleeping https://www.instagram.com/p/B6iq9_mAmyL/ Follow Michael here: https://efficiencyiseverything.com/

Private Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol. This week we discuss IBS: Irritable Bowel Syndrome. Remember, this video is an overview of the condition, and what you can do in terms of self-management. But remember, I am not your doctor. Make sure you have the correct diagnosis by seeing your GP before assuming that your symptoms are indeed IBS. https://www.youtube.com/watch?v=CPqXhmPEKCc&feature=youtu.be

Aanghel has been my (Yusef) meditation coach for the last 2 years, and has transformed his body and mind using some of the tools discussed in the podcast. He adopts the same recklessly experimental approach to life as we do, testing approaches by fully throwing himself into: Primal scream therapyNofapVeganismCarnivore dietPineal gland decalcificationMeditation & dynamic meditationCold showers https://www.youtube.com/watch?v=L3kKZR1ZhI0&feature=youtu.be Subscribe to his youtube channel for more: https://www.youtube.com/watch?v=MADCzUZClPA https://www.aanghel.com/

This week, Jonny and Yusef discuss the dark side of 'healthy eating'. Watch below: This week, Jonny and Yusef discuss the dark side of 'healthy eating'. Watch below. Make sure to subscribe on iTunes, spotify, stitcher, or whatever other podcast platform you use for exclusive episodes and goodies. ALSO: If you leave us a review that tickles us and we read it out on the podcast, we'll send you a free version of our V-taper AND Fast(er) Fat Loss Programmes: 2 tools to supercharge your physique over the next 6 months. https://www.youtube.com/watch?v=WTaFG8MEMLI&feature=youtu.be

This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol. https://www.youtube.com/watch?v=h7M7rHhmjOc&feature=youtu.be

Here we are for Life Hacks episode #8. Here we detail our favourite apps, websites, resources and tools for a productive and efficient life. Expect to learn… Why whitening your teeth is an instant attractiveness upgrade. How to automate tracking your weight every day. How to cope with bacterial vaginosis on a bus. Why people who say PREEmark are psychopaths. And much more. https://www.youtube.com/watch?v=KMVcs7Cbw4A Check out everything I recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernw… Extra Stuff: Whiten Your Teeth WiFi Scales YouPak.com Youtube Resumer Ask The Waiter For Suggestions Press ‘i’ on Ads on Facebook Delete People On Their Birthday Messenger.com https://wakingup.com/ - code MODERNWISDOM for one month free Flick Water Off Your Body After The Shower Give A Plant To Your Tenants FitBit Inspire HR Do Not Spread Out Eating Sweets Shaker Side To Side Sam Ovens Be Commanding When Someone Poos Somewhere Bad Drive Without Any Music On https://www.billmonitor.com/

http://www.instagram.com/p/BzvoAlQggfV/ Phew. 6 years later, a career handbrake-turn from an investment bank

Private Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol at PropaneProtocol.com. This week, we answer: Does cardio affect strength gains?How to manage your diet while on holiday https://www.youtube.com/watch?v=Dqm53T2enz4&feature=youtu.be

Back again for another Life Hacks episode as we detail our favourite apps, websites, resources and tools for a productive and efficient life. https://www.youtube.com/watch?v=huYW3OvDMFY Why is a dog one of the most crucial happiness decisions you can make? How can an Italian tomato make you more productive? Can you get Instagram on your computer? What books are we reading right now? And much more… Resources: Get a dog. Get your phone out during road rage. Scissors for chopping everything in the kitchen. Plastic bottles for separating eggs. Gousto Food Boxes (with £25 off your first order) - https://www.gousto.co.uk/refer/Rebecc… 3 small things every day, 1 big thing per week. Eisenhower Matrix - https://xwavesoft.com/focus-matrix-fo… The Pomodoro Technique - https://xwavesoft.com/be-focused-pro-… TabWrangler - https://chrome.google.com/webstore/de… Flume Instagram App for Mac - FlumeApp.com Digital Minimalism - https://amzn.to/2EN1JmK Rescue Time - https://www.rescuetime.com/ Screen Time. Spotifree - https://github.com/ArtemGordinsky/Spo… Philips Sunrise Lamp - https://amzn.to/2F1k8xB Ouseburn Coffee Company Decaf Coffee -https://www.ouseburncoffee.co.uk/prod… Vitamin D In Caffeine on PropaneFitness - https://youtu.be/tCQWdF5tazw Half a tennis ball as a doorstop. Sit down wee. Veet your bum.

Office work is truly anti-physique. A.k.a an obesogenic environment. You're sat, hunched over a screen, stressed out your mind, surrounded by biscuits, cakes and coffee. Certainly not ideal for building a muscular, lean physique. Jonny and I (Yusef) worked in the financial sector for years and felt this physique drain starting to take hold. By implementing the techniques covered in this podcast, we were able to hold the job down while competing nationally in powerlifting and continuing to make progress in strength, fat loss and muscle gain. This is just one episode from our huge suite of premium content, which you can access here. https://www.youtube.com/watch?v=u5ywfLWxMOs&feature=youtu.be

Private Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol here. Here we answer client questions on: Struggles with low appetiteWhat is the best app to track training progressHow to do the splits Enjoy!

In this episode Jonny discusses his experience with giving up alcohol for 3 months. Why he and 2 friends decided to temporarily give up alcohol and why the typical attitude to alcohol isn't always conducive to training and diet decisions. If you've been thinking about giving up alcohol (or anything for that matter) Jonny shares some quick tips and takeways to help you make that transition with less stress and difficulty.

Jonny and I sat down this week to answer one question: Why do our best clients win? What are the key habits traits that make our clients consistently get lean while maintaining their strength? There's one thing that they all have in common. Find out below, and make sure to subscribe on your favourite platform (iTunes, spotify etc) for the exclusive content. ALSO: If you leave us a review that tickles us and we read it out on the podcast, we'll send you a free version of our V-taper AND Fast(er) Fat Loss Programmes: 2 tools to supercharge your physique over the next 6 months. https://www.youtube.com/watch?v=OGACYHR1yfY&feature=youtu.be

In this episode, Jonny discusses the idea of "death by 1000 cuts" and two key applications that it can have for diet and training. 1. Look for small improvements The first is that, often, we aim for a home run and neglect to look at the small changes we can make in our day to day schedule to make things easier or simpler. An example of this is that Jonny sets his FitBit charger next to where he meditates so that his FitBit gets 20 mins of charge everyday and never runs out of battery. 2. Decisions with a long half-life This sounds complex but it's a beautiful, simple idea. Simply put, when you're looking to make an improvement, try to avoid making a short term decision that solves the problem once. Instead, make a decision that solves the same problem over and over again or multiple times. An example of this is that Jonny and his girlfriend recently signed up for "Gousto", a company that delivers every ingredient that you need for an evening meal in precise amounts so that you never have to think about what's for dinner, everything is ready to prepare with limitless variety. 3. Make "One-time" diet & training decisions. Decisions such as "hire a coach to write my training" or "I'm going to try intermittent fasting and skip breakfast" are all decisions that last months or even years and have long lasting, positive impact on your progress rather than alway having to think about what you're going to do next. Want to hear from us a few times every week, get more tips like this straight to your inbox AND take our latest 5 day fitness and nutrition free course. Enter your details below. Want us to calculate your calorie & macro targets? Enter your details below and we'll send them over now… Enter Your Goal* Fat Loss Muscle Gain Bodyweight (lbs)* jQuery(function() { var $slider = jQuery( '.moon-gforms-slider' ); var $sliderInput = $slider.next('input'); $slider.slider({ min: 57, max: 500, value: 221, slide: function( event, ui ) { $sliderInput.val( ui.value ); $sliderInput.trigger('change'); }, create: function( event, ui ) { $sliderInput.val( 221 ); } }); }); Select Your Gender* Male Female Name* First Last Email* * I understand that I will receive further communications from PropaneFitness related to the calculator and can unsubscribe at any time. Full details here http://propanefitness.com/privacy-policy/ jQuery(document).ready(function($){gformInitSpinner( 2, 'https://propanefitness.com/wp-content/themes/propane2016/moon-digital/assets/dist/images/ajax-loader.gif' );jQuery('#gform_ajax_frame_2').on('load',function(){var contents = jQuery(this).contents().find('*').html();var is_postback = contents.indexOf('GF_AJAX_POSTBACK') >= 0;if(!is_postback){return;}var form_content = jQuery(this).contents().find('#gform_wrapper_2');var is_confirmation = jQuery(this).contents().

In today's episode, Jonny shares some strategies for generally improving your progress by focussing on the bad days rather than the good ones. We all spend our time aiming and hoping for a home run. We want perfect days, perfect weeks and a perfect diet - getting frustrated when that doesn't happen. If we look at most professionals, they are the standard they are because when they do slip up...the fallout isn't ACTUALLY that bad. In other words, a MISS only creates a small setback rather than a total derailment. In the Protocol, we teach our clients to grade their days as "green", "amber" and "red". A Green Day is one where everything goes perfectly to plan. More than likley, these days will only happen 1-3 days per week. An Amber Day is one that starts with no plans that would affect your ability to hit your fitness and nutrition targets...but something crops up that you must deal with and limit the damage of. A Red Day is one where the you have plans later in the week which will be impossible to avoid or work around on the day - they need preparation in advance in order to mitigate the damage caused. In the weekly review process within our programmes, we encourage our clients to work through and look at their week upcoming - mapping out days that are set to be green amber and red. For example, if you typically lose motivation on a Friday afternoon, that may typically be a green day that turns amber. Or you may go out for dinner every Sunday lunchtime with a few drinks as a tradition - that may be a red day. The goal is then simple - what can you do NEXT WEEK to turn red days into amber days and amber days into green days. Focus on making the "bad" days into "ok" days. Reduce the size of the fallout and remain realistic that you're always going to slip up, overeat and give into cravings - all that matters is what you do about it.

I've been pretty excited about this one: Here we talk to martial arts instructor, PhD, musician and clinical psychologist Jon Xue Zhang. https://www.youtube.com/watch?v=91SoW82VRzs Find out: Why anyone would pick a fight with a 110kg hard-as-f*ck looking Chinese dudeHow to avoid getting beaten up in a street fightWhat meditation and fighting have in commonBest ways to deal with an attackLearning a martial art vs 'self defence' And much more. Listen below. https://www.youtube.com/watch?v=CE6vwRH90HY&feature=youtu.be For more Jon, follow him below: InstagramWebsite: https://www.xue-zhang.com/