Sound Of Movement - The Unity Gym Podcast

When people want to lose fat or lean up, they often throw the baby out with the bathwater.They chase what looks good and forget what actually functions.That mistake is both common and costly.We've seen it for years.People train hard, work up a sweat, then quietly sabotage results through poor exercise selection.Too much fatigue.Too much randomness.Too little structure.UMS HIIT Workout 3 exists to fix that exact problem.This session is not about max effort.It's about stacking quality stress without breaking recovery.▶️ Rad and I released 3 epic training videos for you this week breaking down when and why we use UMS HIIT workouts … We've even included 3 of our UMS workouts. Putting these into action Monday, Wednesday and Friday would be a complete body composition program phase for the next 4 to 6 weeks!This content is usually reserved for UMS clients only.

Most people judge a workout by how destroyed they feel at the end.Sweaty.Breathless.Wiped out.But that feeling can be misleading.We've coached thousands of people who trained hard…And their body paid the price.Joints hurt.Posture caved.And confidence slowly dropped.The mistake wasn't effort.It was how the stress was applied.▶️ Rad and I released 3 epic training videos for you this week breaking down when and why we use UMS HIIT workouts … We've even included 3 of our UMS workouts. Putting these into action Monday, Wednesday and Friday would be a complete body composition program phase for the next 4 to 6 weeks!This content is usually reserved for UMS clients only.

Most HIIT workouts look intense.Music loud.Heart rate high.But a lot of them quietly fail the people doing them.We've seen it for years.People jump into circuits that feel hard…Yet joints flare up.Form falls apart.And structural balance is destroyed!We used to think HIIT had to be chaotic to work.Random exercises.Max effort every set.No rules.That approach burns people out fast.▶️ Rad and I released 3 epic training videos for you this week breaking down when and why we use UMS HIIT workouts … We've even included 3 of our UMS workouts. Putting these into action Monday, Wednesday and Friday would be a complete body composition program phase for the next 4 to 6 weeks!This content is usually reserved for UMS clients only.

One of the most confusing parts of training is knowing when to change the tool.You might be doing solid strength and flexibility work…But right now, fat loss feels slow.Energy feels flat.And motivation starts slipping.We used to think the answer was to push harder in the same program.More volume.More effort.That rarely worked.▶️ Rad and I released 3 epic training videos for you this week breaking down when and why we use UMS HIIT workouts … We've even included 3 of our UMS workouts. Putting these into action Monday, Wednesday and Friday would be a complete body composition program phase for the next 4 to 6 weeks!This content is usually reserved for UMS clients only.

If you've ever felt flat coming back from the holidays…A bit softer than you want to be…Or frustrated that your usual strength work isn't leaning you up right now…You're not broken.And you don't need more willpower.We've been there too.We tend to avoid High Intensity Interval Training (H.I.I.T.) training because it's suboptimal for producing max strength.But that doesn't mean we don't use it at all.▶️ Rad and I released 3 epic training videos for you this week breaking down when and why we use UMS HIIT workouts … We've even included 3 of our UMS workouts. Putting these into action Monday, Wednesday and Friday would be a complete body composition program phase for the next 4 to 6 weeks!This content is usually reserved for UMS clients only.

Most people think nutrition is only about calories and macros.Protein, carbs, fats. Numbers in an app.That's only part of the story.Food is also a delivery system.How it's packaged.How it's stored.How it's heated.And how often that happens … day after day, for decades.Ignore that layer long enough and the system pays the price.This week's YouTube coaching deep-dive breaks down in detail what the new US food guidlines said about plastic food containers and your free testosterone level. ▶️ ⁠Rad and I created a comprehensive video⁠ for you this week where we explain why metabolic health erodes slowly, what the new US Food Guidelines (and food pyramid) finally got right, and how this mirrors the way smart training actually works.

When cravings hit hard, most people blame discipline.They think they're inconsistent.They think motivation is broken.In our experience, that's rarely the truth.More often, the system regulating hunger and energy is out of alignment.This week's YouTube coaching deep-dive breaks down in detail what the new food guidlines said about the gut microbiogme.▶️ ⁠Rad and I created a comprehensive video⁠ for you this week where we explain why metabolic health erodes slowly, what the new US Food Guidelines (and food pyramid) finally got right, and how this mirrors the way smart training actually works.

For years, nutrition debates focused on the wrong enemy.Fat versus carbs.Low-this versus high-that.Meanwhile, something far more damaging went largely ignored.Processing.This week's YouTube coaching deep-dive breaks down in detail what changes were made around food processing.▶️ ⁠Rad and I created a comprehensive video⁠ for you this week where we explain why metabolic health erodes slowly, what the new US Food Guidelines (and food pyramid) finally got right, and how this mirrors the way smart training actually works.

For decades, protein was treated like a bonus.Optional.Something you only worried about if you were a bodybuilder.Most people were told 0.8 grams per kilo was “enough.”And they assumed that meant optimal.It never did.This week's YouTube coaching deep-dive breaks down in detail what the protein updates mean for you!▶️ ⁠Rad and I created a comprehensive video⁠ for you this week where we explain why metabolic health erodes slowly, what the new US Food Guidelines (and food pyramid) finally got right, and how this mirrors the way smart training actually works.

Health fails slowly — long before it shows up on paper.Most people seem to think health breaks down suddenly.One bad blood test.One diagnosis.One prescription.It feels like something went wrong overnight.But that's not how metabolic health actually fails. It fails the same way gym overuse injuries occur… quietly, over time.This week's YouTube coaching deep-dive breaks down in detail.▶️ Rad and I created a comprehensive video for you this week where we explain why metabolic health erodes slowly, what the new US Foof Guidelines (and food pyramid) finally got right, and how this mirrors the way smart training actually works.

When the five elements of structural balance are in sync, everything changes:→ You train harder without breaking down.→ Your joints feel younger.→ Progress stacks, plateaus disappear.This final lesson is the reason so many of our members say:“UMS isn't just training — it's rehab, mobility, performance, and aesthetics in one.”▶️ Rad and I created a free deep-dive coaching videoWatch and learn how to build a body that lasts a lifetime.

Build stability and strength in the right order, for the right outcome.▶️ Rad and I created a free deep-dive coaching videoThis single sequencing tip can save your shoulders, protect your knees, and finally unlock stalled lifts.

This method is what helped Rad and I (Yani) recover from multiple injuries and maximise our athletic performance well into adulthood …And it's the reason our clients out-perform most professional personal trainers.▶️ Rad and I created a free deep-dive coaching videoWatch now — and see why this simple shift accelerates strength and mobility gains.

This one habit:✓ Reduces pain✓ Enhances posture✓ Increases flexibility✓ Boosts strength output✓ And prevents most injuries before they even occur▶️ Rad and I created a free deep-dive coaching videoWatch now and upgrade your workout from a formality… to a performance enhancer.

These principles create strong, mobile, pain-free bodies that last for life.No more wasted reps. No more crap workouts. No more broken body parts.▶️ Rad and I created a free deep-dive coaching videoWatch it now and discover exactly how we design UMS workouts for our clients.

This highlights a major issue with gathering information from YouTube influencers — there's almost always a hidden agenda.In this case, the goal appears to be creating a problem (diet confusion) and selling the solution (a training app). Unfortunately, that's a common strategy in online fitness marketing.After reading the meta-analysis he references (Nunes et al., J Cachexia Sarcopenia Muscle, 2022) and cross-checking the claims in the video, here are several key clarifications missing from his interpretation.1. The research doesn't apply to trained athletes.The 74 studies in that meta-analysis mostly involved untrained or recreationally active adults, not athletes training 4–6 times a week like UMS clients.Most participants trained 2–3× per week for 8–12 weeks at ~60–75% of 1RM — beginner-level volume. None used progressive overload or periodized strength programs.So when the video claims “extra protein doesn't help,” it's true only for lightly active people. For serious lifters, research such as Morton et al. (2018) and Mazzulla et al. (2020) consistently supports 1.8–2.2 g/kg/day for optimal recovery and muscle protein synthesis.In short: these studies weren't done on people training like you.2. Most people under-eat protein — not overeat it.In 22 years of coaching—from general population to elite athletes—the biggest issue we see is too little protein.The average adult consumes around 0.8 g/kg/day, just enough to prevent muscle loss, not build new tissue. As training volume increases, so do protein needs for repair and immune function.The influencer mocks “high-protein diets,” but he's really criticizing extreme bodybuilder intakes (250–300 g/day), not the science-backed range most people fail to reach.3. He overlooks decades of research on muscle protein synthesis (MPS).Foundational work from Dr. Layne Norton, Dr. Louise Burke, Dr. Tony Boutagy, and Prof. Gary Slater shows that optimal MPS depends on:Age: Older adults experience anabolic resistance and need more protein per meal.Training load: Harder and more frequent training increases repair demands.Gut health: Poor gut integrity reduces amino acid absorption, raising needs further.Ignoring these variables grossly oversimplifies the science.4. The meta-analysis is misrepresented.The paper doesn't conclude that “protein doesn't matter.” It finds that increasing protein yields modest lean mass gains in untrained people on low-volume programs.It didn't test athletes eating 1.8–2.2 g/kg/day or training intensely. Also, all 74 studies used animal-based proteins, making the influencer's vegan example irrelevant.5. Cherry-picked “proof” and no sources.Many influencers mention “the research” but never cite it — a red flag.If you challenge accepted science, show your sources. Otherwise, it's just opinion — especially when promoting an app at the end of the video.When I reviewed the actual study, my conclusion was the opposite of his: adequate protein intake remains a key driver of muscle growth when combined with resistance training.6. He ignores the metabolic and physiological roles of protein.Protein isn't just about muscle. It's essential for:Metabolic flexibility — switching between carbs and fats for fuel.Hormone regulation and detoxification.Building enzymes, neurotransmitters, and immune cells.To downplay it is like saying oxygen is overrated.7. His “case study” proves the opposite.The example of Alex Leonidas doesn't show that low protein works — it shows that muscle loss is slow once built.Alex admits there's been “no change since switching to low protein,” which means he built his physique before reducing intake. Two and a half years isn't long enough to evaluate long-term performance or hormonal effects.8. Overeating protein can be unnecessary — but vilifying it is worse.We agree that extreme intakes (300 g+) are excessive. But demonizing protein or joking about digestion is misinformation.

Anuj had spondylolisthesis which gave him such bad lower back pain that he couldn't stand for more than 20 minutes. Now he has no pain, has built his dream garden and goes hiking.Check out his inspiring story.#lowerbackpain #spondylolisthesis #spondylosis ------------------------------------------------Here's the video I mentioned that shows how we make people limitless — even with injuries and setbacks

SLAP tear rehab without surgery? Frozen shoulder recovery that actually works? Watch Tim's transformation from chronic pain to full strength using the UMS Online Coaching system.Tim was told he needed shoulder surgery for a SLAP tear and frozen shoulder.Doctors and physios couldn't help.His symptoms were getting worse. The cost and risk of surgery scared him.Then he found UMS Online Coaching.✅ Pain started reducing within the first week✅ No surgery, no injections✅ Just smart, structured training✅ One year later: completely pain-free, stronger than ever, and building muscleThis interview dives deep into Tim's journey:

Ghazaleh is a 43 year old mother of two and a full time nurse. This is her story of how she beat chronic pain, and became strong, flexible and empowered.All whilst working out at home.#over40health #workingmom #strengthandmobility ✅ Want to Fix Pain, Get Flexible, and Train for Life?

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Nick worked with a personal trainer twice a week for 2 years, but could never find the motivation to workout on his own. Now he trains 4-6 days a week on his own, following out online coaching.What changed?******** Join me for 1 on 1 online coaching ********get a new customized program every 4 weeks and unlimited 1 on 1 coaching

At age 47 it's harder to build muscle and get strong. After dialing in nutrition and diet, we need to look to supplements for optimal performance in the gym.#supplements #muscle #bestsupplements Unlock strength, flexibility, and pain-free movement with expert online coaching—proven results, no gimmicks.

After watching Adolescence on Netflix I had a rude awakening. We're not doing enough ... so why do people say things like "you're doing the best you can", "don'e be so hard on yourself".I think we need a real conversation about taking the easy way out vs. doing what's right.#adolescence #parenting #realtalk Unlock strength, flexibility, and pain-free movement with expert online coaching—proven results, no gimmicks.

Unlock strength, flexibility, and pain-free movement with expert online coaching—proven results, no gimmicks.

Work with me and experience structural balance strength & flexibility online coachingGo here

What's better to build strength and muscle ... straight sets or alternating sets? Depends who you talk to, but here's my take on it.#over40sfitness #fitnessmotivation #straightsets******** Want to get 1 on 1 online coaching ********Go here

What's better to build strength and muscle ... straight sets or alternating sets? Depends who you talk to, but here's my take on it.#over40sfitness #fitnessmotivation #straightsets******** Want to get 1 on 1 online coaching ********Go here

If you're over 40, have kids and a demanding job, then no doubt you've felt stress from trying to workout as much as you want.#over40sfitness #fitnessmotivation******** Want to get 1 on 1 online coaching ********Go here

After working with Ido Portal twice face to face and training with Roye Gold via online coaching for two years, I have a decent amount of experience training in the Ido Portal method. Here's my thoughts.#over40sfitness #fitnessmotivation #idoportal ******** Want to get 1 on 1 online coaching ********Go here

Do Your actions align with your goals? In our 40s we we don't have youth on our side anymore, but we have wisdom. Here is how you can use that to crush your goals.#over40sfitness #fitnessmotivation #fitnesshacks ******** Want to get 1 on 1 online coaching ********Go here

⚠️ Rest won't fix your SLAP tear! If you're dealing with shoulder pain, you need the right SLAP tear exercises to rebuild strength, improve mobility, and avoid surgery. Start your SLAP tear rehab today!

Rest will not fix lower back pain, exercise is your best bet for herniated discs, spondylolisthesis, spondylosis and PARS defects.#lowerbackpain #backpain #lowerbackpainexercises ******** Want to get 1 on 1 online coaching ********Go here

Calisthenics is something a lot of people want to get good at, but is weight lifting better for muscle growth and strength training in the early phases? #calisthenics #gym #workoutprogramming ******** Want to get 1 on 1 online coaching ******** Go here

If you've been given a piece of paper or watched a YouTube video with a list of exercises, that's not a program—that's just a workout. You might have a few different workouts, like one for your chest, another for your back, or one for your arms or legs. But even with all of those, it's still not a program. #periodization #exerciseprogram #workoutprogramming ******** Want to get 1 on 1 online coaching ******** Go here

SLAP Tears do NOT need surgery to improve, and often surgery makes symptoms worse. Considering that shoulder surgery is irreversible, it makes sense to try exercise and rehab before going under the knife. #slaptear #shoulderpain #slaptearsurgery ******** Want to get 1 on 1 online coaching ******** Go here

If you're afraid to resume an exercise that once caused you pain associated with an injury, this is for you. Knee pain, shoulder pain, lower back pain, wrist pain, golfers elbow, tennis elbow, whatever it is, this will help. #shoulderpain #shoulderexercises #injuryprehab ******** Want to get 1 on 1 online coaching ******** Go here

After witnessing world class physical therapists correct lifting technique in their patients to fix pain and injury, it's clear that lifting weights with correct technique is the cornerstone of injury rehab and prehab. #shoulderpain #shoulderexercises #injuryprehab Get the SLAP Tear Rehab Blueprint

Here's how to get flexible if you're over 40 years old. #flexibility #stretching #flexible Get the Flexibility Blueprint here:

Got strong in the gym, saw progress, but suffered an injury that stopped you?

This is the cause of all lower back pain in the gym and how you can fix it with intelligent exercise and rehab strategies you can use in the gym. #lowerbackpain #lowerbackpainrelief #backpain ******** Want to get 1 on 1 online coaching ******** Go here

Building muscle and strength over 40 requires strategic planning. Let's talk rep ranges and how to get the best results for over 40s fitness. #buildmuscle #reprange #gymworkout ******** Want to get 1 on 1 online coaching ******** Go here

Why is it that when you fix an injury in your shoulder, another injury happens shortly after? I had a SLAP tear in my right shoulder, then a year later in my left shoulder. #slaptear #shoulderpain #shoulderinjury ******** Want to get 1 on 1 online coaching ******** Go here

Why is it that when you fix one injury, another injury happens shortly after? Here's what I've learned and how I've overcome multiple injuries #wristpain #elbowpain #tenniselbow ******** Want to get 1 on 1 online coaching ******** Go here

You can fix shoulder pain, lower back injuries, knee pain and more if you train in a way that inherently creates structural balance. #lowerbackpain #shoulderpain #kneepain ******** Want to get 1 on 1 online coaching ******** Go here

If you want to build strong shoulders and prevent injury in the gym, this chest and back workout is for you. We're including arms, core and hamstring flexibility exercises for maximum efficiency. #chestexercises #chestandbackworkout #posturecorrection ******** Want to get 1 on 1 online coaching ******** Go here

To be healthy and fit in your 40s and beyond is easier than you think. These tips will make you stronger, more flexible and fitter than 99% of people. ******** Want to get 1 on 1 online coaching ******** Go here

In the last 20 years I've helped thousands of people overcome injury with simple structural balance training. If you've got aches and pains, this is for you!#injury #injuryrehabilitation #structuralbalance ******** Join me for 1 on 1 online personal training ********

Want build muscle in your back or get really strong? Here is the long awaited guide to back workouts that's been requested so much!#backworkout #workout #bestbackworkout Show your support by following us on X (formerly known as twitter) https://x.com/unitygym ******** Join me for 1 on 1 online personal training ******** Last chance to lock in $49/month - new price is $79/month, offer ends 30th November 2024

The greatest opportunity for growth lies in doing the things you've been resisting. Embrace discomfort and reap the rewards. #over40 #healthandfitness #healthyhabits Show your support by following us on X (formerly known as twitter) https://x.com/unitygym ******** Join me for 1 on 1 online personal training ******** Last chance to lock in $49/month - new price is $79/month, offer ends 30th November 2024

You can't run from your choices any longer, if you want to get fit, build muscle, get flexible, fix those aches and pain, you have to look at your habits and choices. #over40 #healthandfitness #healthyhabits Show your support by following us on X (formerly known as twitter) https://x.com/unitygym ******** Join me for 1 on 1 online personal training ******** Last chance to lock in $49/month - new price is $79/month, offer ends 30th November 2024

If you want to get strong and build muscle, will calisthenics produce the same results as weight lifting? #calisthenics #weightlifting #gymworkout Show your support by following us on X (formerly known as twitter) https://x.com/unitygym ******** Join me for 1 on 1 online personal training ******** Last chance to lock in $49/month - new price is $79/month, offer ends 30th November 2024