The Empowered Body Podcast

This week's Podcast sees the return of Matthew Ibrahim. In this podcast we discuss:- What currently has Matthew excited when it comes to fitness, coaching, his Ph.d and public speaking.- The importance of building lower body resiliency and durability.- How to effectively train the lower limb, especially the Soleus, and why it is important.- How to effectively train the adductors and why it is important.- How to effectively build hamstring durability and why it is important.- How Matthew programs eccentrics and isometrics for the lower body to build tolerance and capacity.- How Matthew programs plyometric work to build lower body resiliency.- What Books and Resources Matthew is currently into.- Plus a tonne more great conversation.Matthew's Bio:Matthew Ibrahim serves as Co-Owner, Director of Strength & Conditioning, and Internship Coordinator at TD Athletes Edge in Boston, MA. He is also an Adjunct Professor at Maryville University and Endicott College, in addition to being a Ph.D. student at Rocky Mountain University in the Human and Sport Performance program. As a public speaker, he has provided presentations at Google Headquarters, Stanford University, and Equinox, in addition to speaking at several NSCA conferences and clinics. As a writer, his articles have been featured in some of the world's largest publications, such as Men's Health, Men's Fitness, Men's Journal, TrueCoach, and T-NationLinks mentioned in the Podcast: Matthew's IG:Matthew's YouTube:Lower Body Resiliency:Soleus IG Post:Calves IG Post:Adductor IG Post:Nordics IG Post:Razor Curl IG Post:Askling Protocol IG Post:Wall Sit w/ Soleus ISO IG Post:

This week I'm joined by Laura Hoggins, aka Laura Biceps. Laura is a Coach, the Director of The Foundry and Author of 'Lift Yourself'.In this podcast we discuss:- Laura's interesting backstory from sporty child to high-pressure executive to then finding her love for lifting and coaching.- Why Laura works so hard to break stereotypes and which ones she truly hopes to squash.- How Laura coaches Clients who want to do "all the things and all the classes" so that they can get the results they deserve whilst still enjoying their fitness journey.- How Laura might structure a weekly training schedule for a General Population client and how she measures progress.- The biggest myths and fears females face when undertaking a training journey and what the truth is.- How Laura sees the Personal Training landscape changing in the future, especially since the impact of Covid-19Laura was a pleasure to talk with and full of great insights. For more from Laura:IGThe Foundry IGThe Foundry WebsiteHer Book on Amazon: Laura and I also discuss Jenny Todd, an incredible coach and Donna Moore, the World's Strongest Woman. To find more about them:Jenny's IG:Donna's IG: 

In this podcast, my guest is Tom Hibbert. Tom is a Strength Coach and Athlete who is the owner of Winning Strength & Winning Strength Online. Tom is also a highly decorated Strongman competitor and World Record Breaker in the Log Clean & Press.In this episode we discuss: - Why Tom created Winning Strength Online and how it can help Coaches and Lifters.- Why Tom is such a patient and methodical Coach and Athlete.- The importance of data tracking and key performance indicators.- How Tom is currently preparing to break another World Record.- How Tom builds out an exercise hierarchy to enhance the ability to peak a specific lift, how he tracks it and when and how to adjust. - How Tom knows what method or system to use to achieve the desired outcome for himself and his clients. - Tom's favourite approach for peaking a lift.- When sleep is on point, what other recovery methods does Tom utilise and why.For more from Tom:- Tom's Instagram: https://www.instagram.com/tom.hibbert1/- Winning Strength's Instagram: https://www.instagram.com/winningstrength/- Winning Strength Online Website: https://winningstrengthonline.com- Winning Strength Gym Website: https://winningstrength.co.uk

Fitness Marketing, Social Media success, Lead Generation and the steps required for a successful Product Launch.In this week's podcast, I'm joined by Fab Giovanetti. Fab is an award-winning entrepreneur, supporting people making a positive impact through their marketing. She is known as the founder of Creative Impact, a collective of hundreds of creatives making a positive impact on others and the planet.Through her community and her online mentoring, she touched over 100,000 people from all over the world - she is a keen speaker, writer, and published author, as well as guest lecturer across the UK.In the podcast we discuss:- The common marketing errors trainers make and how to solve them- The steps to take to get clarity and a true direction for your message.- How to succeed with email marketing- How to win when it comes to social media- The steps to take to ensure you have a successful product launchThis episode is definitely one for Coaches and Trainers however any business can be enhanced from the information Fab shares. More from Fab & Creative Impact Collective:- Fab's Instagram: https://www.instagram.com/fabgiovanetti/- Creative Impact Collective Instagram: https://www.instagram.com/creativeimpactco/- Creative Impact Collective Website: https://creativeimpact.group- 3-day Conference: https://creativeimpact.group/awardsconference- Free email marketing workshop: https://creativeimpact.group/email-workshop/- Launching a Digital Product Course: https://courses.creativeimpact.group/p/digital-product-sales/- Fab's new book free guide: https://fabgiovanetti.com/ryto- Content Calendar Class & Challenge: https://creativeimpact.group/mob-social-media-class/- Pixie Podcast: https://podcast.creativeimpact.group/e/2nxxp1jn

=> Building Performance, Athleticism and Conditioning for General Population Clients, Business Ownership & Time ManagementThis week I am joined for the second time by Marco Sanchez. Marco is the owner of The Clubhouse Gym, he's a Performance Coach, Personal Trainer, Educator and Presenter.In this podcast we discuss:- How Marco managed the Covid-19 situation hitting just as he was about to open his gym and what he did to remain proactive during that time period.- How Covid-19 highlighted Business, Coaching and Client fragility and how Marco dealt with these areas.- The importance of Time Management as a busy Business Owner, Coach, Father and Husband.- How Marco builds performance and athleticism with his General Population Clients and why it's important to do so.- How Marco programs conditioning for his General Population Clients and how it isn't all that different from his Elite Athletes training.- The importance of consistency, sustainability and repeatability in programming approaches and training.- Why Coaches must educate themselves about managing their finances and Marco's advice on where they need to start.- Plus much more great conversationFor more from Marco:Marco's IG: https://www.instagram.com/notmarksanchez/The Clubhouse IG: https://www.instagram.com/theclubhouse/Website: https://coachmarcosanchez.com/

I'm flying solo again this week [I promise I'll have a guest next week] so decided to answer a question that was sent to me 3-4x in one day."Adam, what are your thoughts on people doing random workouts?" So, in this week's episode I discuss:- My thoughts on random training.- Why specific training principles state that random training is not the best way to train.- Why "keeping the body guessing" is bullsh*t- Why people who often do random training can see results.- The important factors that get missed when training is random.- 4 ways to build in unstructured training to your program to "scratch the itch" without harming your progress.If you're interested in joining my Female only training program, Empow[Her], head over to https://empowhertraining.com/sign-up and take advantage of a FREE 14 day trial.

This week I'm flying solo for the podcast.In the episode I discuss:- Why motivation fails you at times and how you control its impact on your goals.- The importance of having true clarity when it comes to your values and vision before you begin goal-setting- The questions you need to ask yourself to get clarity on your values- Why understanding what you want for the future and who you need to become to get it is key to help you set impactful goals.- How to set goals that lead you to the life you want- How the right daily habits can make achieving your goals easy and why you need to make those habits stupidly simple.

This episode I'm joined by my good friend and the "Dennis Rodman of Fitness", Wesley Showalter, aka Showdub.I had a blast recording with Wes who might be the most likeable person in the Fitness Industry. We discussed:- How Wes has been so successful with rebuilding his Business every time he has to move states due to his Wife's job.- How Wes utilises Group Fitness Classes to build a strong Personal Training Business.- Wes' approach to General Population programming and training.- How to manage and merge both Gym-based and Class-based training to still ensure great results are achieved.- Why flexible programming and autonomy are so important - Wes' Top 5 Tips for Coaches to maximise their Seminar Experiences - Plus a whole lot more serious and not so serious content.

My guest this week is Roy Ritchie. Roy is the founder of RX2 Fitness, his Online Coaching platform focusing on Training, Nutrition and Habit formation.In the episode we discuss: - How Roy's personal journey with obesity, depression and a heart defect led him into the fitness industry.- How Roy helps his clients identify the story they've been telling themselves, what their why is and how he helps them overcome it and achieve their goals.- Roy's coaching approach to habit formation with his clients.- What Roy's Nutrition and Training Foundational Principles are.- The importance of understanding and working with the Client's ability and preferences and also trying to educate them on how to self-manage their Training and Nutrition.- Why it's important to understand that your progress will be different from other people's and why comparison is the thief of joy.For more from Roy:Website: https://www.rx2fitness.co.uk/Instagram: https://www.instagram.com/rx2_fitness/

My guest this week is Tom Hamilton. Tom is a successful Coach in many areas of the Fitness Industry. He is a Coach at W10 Gym, he has his own Online Coaching Business 'Lift Strong, Look Strong', he is the Head of Education for the IFBA and he is also the Co-Founder of the PFCA as well.In this episode we discuss:- Tom's journey through the Industry and how he found transitioning from Coach to Trainer Educator.- Programming considerations for the Strength Athlete, Physique Athlete and the General Population Client.- Effective ways to monitor and track progress with clients that goes beyond just tracking the weight on the bar.- The biggest gaps Tom sees in Coach's development and how to avoid them.- The 3 biggest lessons Tom has learned during his 10+ year career.- Plus a load more great conversation.To find more from Tom:Look Strong, Lift Strong: https://www.instagram.com/liftstronglookstrong/IFBA: https://theifba.com/PFCA: https://www.instagram.com/the.pfca/W10: https://w10.fit/

This week I'm joined by my good friend Dan Reeve. Dan has been on the podcast several times and has extensive knowledge and experience in a multitude of training areas, both as a Coach and as an Athlete.Dan and I decided to sit down and record a conversation answering all of your questions, plus some of our own as well.In the podcast we discuss:- Running and Calf Pain: Why it happens and how to prevent it from happening in the future.- How to introduce plyometrics into your training.- The importance of data collecting and tracking and what we believe to be important things to measure.- Why Dan fasted for 36 hours and ways that you can implement fasting yourself.- Do you always need to train with a specific goal - How Dan and I have evolved as Coaches and advice for new Coaches in the industry.

My guest this week is Megan Kelly. Megan is a Personal Trainer, Strong First Level 1 & 2 Coach and also broke a Kettlebell Swing World Record.In this episode we discuss:- Megan's route into the Fitness Industry and what lead her to Kettlebell training.- How and why Megan broke the Swing World Record and some of the lessons she learned whilst training for it.- Why anti-glycolytic training is so important to maximise endurance progress.- How Megan approaches programming and coaching for Kettlebell endurance training- How Megan approaches programming and coaching for Kettlebell power endurance training.To learn more from Megan:IG: https://www.instagram.com/megan.kelly.1/Her World Record Attempt article: https://www.strongfirst.com/how-i-became-a-world-record-holder/

This week the podcast sees the return of Dr. Michelle Boland. Michelle was one of my favourite guests last year and our second conversation didn't disappoint. In the episode we discuss:- Michelle's extensive 'Resource Road Map' which helps guide Coaches educational framework.- Michelle's Mentorship Program. Why she created it, how it differs from other mentorships out there and how it's going to help Coaches develop their own identity, systems and identify the gaps in their knowledge and business to help guide continuing education.- What the first steps are to clarifying your own Coaching identity and why it is important.- How Coaches can develop their own filter to help guide their education and develop better systems.- The importance of communication skills when it comes to your clients- Accumulating Knowledge VS Consolidating Knowledge- Why Michelle and 7 other Coaches started 'The Alliance' to help lift, guide and support other female coaches in the industry.To join Michelle's Mentorship: https://www.michelleboland-training.com/groupmentorshipTo download 'The Resource Road Map': https://www.michelleboland-training.com/resource-road-mapMichelle's IG: https://www.instagram.com/dr.michelleboland/Michelle's Website: https://www.michelleboland-training.com/

My guest this week is Strength and Physical Preparation Coach Steve Calarco. In the episode we discuss:- Steve's overarching philosophy toward Training, Nutrition and Coaching.- Steve's A.C.E approach.- How Steve approaches Training and Nutrition for General Population Clients.- The lessons Steve has learned from transitioning away from Gym Ownership.- How Steve Coaches, Programs and Integrates Kettlebell Training.Loved this conversation with Steve and we could have easily spoken for another hour so expect a part 2 very soon.More from Steve:IG: https://www.instagram.com/calarcotrainingsystems/Email: sjcalarco@yahoo.com

This week sees the return of my good friend Todd Bumgardner.Todd is the CEO of Strength Faction, an online Coaching Education platform and community, and he is also the COO of Beyond Strength Performance, a Gym Facility based in Virginia.In this episode we discuss:- How Todd, Strength Faction and BSP have adapted during this pandemic.- Todd's guidance for Coaches, Gym Owners and Clients on how to prepare for Gyms re-opening.- Why evaluating this period based on what stayed the same and what will continue to stay the same when gyms re-open is so valuable.- Plus a lot more great conversation and information.If you wish to join Strength Faction, the 17-week Coaching Education program Todd discusses in the podcast, their new semester starts May 4th and you can sign up using the link below:https://www.bspnova.com/strength-faction-summer-2020-enrollment/or you can email Todd:todd@beyondstrengthperformance.comFor more from Todd, Strength Faction and BSP you can find them here:IG:https://www.instagram.com/bumtodd/https://www.instagram.com/strengthfaction/https://www.instagram.com/bspnova/

No guest this week. It's just Me, Myself and I answering your questions on:- How to get out of a Training rut- Motivation VS Momentum- How to Train during the current Covid-19 situation if you have a stressful job and are tired a lot.- How to manage clients who are currently struggling with the transition to Home Training- How I'm managing during this time and what about my business has changed due to the current situation- How as a Coach do you add value to your services when there are so many free workouts on Social Media- How I address clients "unwanted" habits and replace them with habits that support their goals- My favourite way to set goals and evaluate them- How is my personal goal setting different from that of my clients.

My guest this week is Sophie Grace Holmes. Sophie is a Personal Trainer, Ultra Endurance Athlete and is also somebody who lives with Cystic Fibrosis.Sophie was one of my very first guests and it was wonderful to connect with her again as she is a true inspiration and an example of resiliency. In the episode we discuss: - Sophie's extensive and impressive list of completed Ultra Endurance events.- The importance of mental strength and resiliency.- How Sophie is dealing with self-isolation due to her CF. How she reframed the situation to drive it in a positive direction. What her daily structure is and what her daily non-negotiables are.- What the first 3 weeks of self-isolation have taught Sophie about herself.- The impact Sophie has had on changing the perception of her CF Doctors.- Sophie's advise for overcoming your own personal struggles, finding purpose and adapting.

My guest this week is Drew Massey. Drew is a highly accomplished coach who has worked with Youth, Collegiate, Professional Athletes and General Population as well. Drew is currently the Director of Game Time Sports and Training in Tennesse.In this Podcast we discuss:- The Rehab/Strength Continuum and the role of the Strength Coach when helping a client return to training after an injury.- The importance of developing and systematising your Training Methods and Programs- Why having movement standards for your clients to achieve help improve your systems and give coaches and clients a clearer direction for progression. - Drew breaks down in-depth how he has adapted his Training systems due to the current Coronavirus situation to ensure his athletes and Gen' Pop Clients still achieve great results.- How as a Coach you can create your own Training systems and movement standards to make your programming easier.To find more from Drew:IG: https://www.instagram.com/masseystrengthcoach/Website: https://www.gametimesportstn.com

My guest this week is Meghan Callaway. This is Meghan's 6th time on the podcast so regular listeners will be very familiar with Meghan and the great information and insight she always provides when on the show.This episode is kind of a show of 2 halves.In the first half of the podcast, Meghan and I discuss the significant moment a few years ago when she decided to "come out" Professionally as being Gay. We discuss why Meghan decided that it was the right time to do so, the barriers she faced or believed she would face and Meghan reaches out to anyone who is currently struggling with being their authentic self with advice and support.In the second half of the podcast, we discuss the topic that is on everybody's mind right now, Home Train. We dive into the approaches we use, how to be goal-driven with your train during this time and 3 other key elements you should look to address daily during this time.Be sure to check out the previous 5 episodes Meghan and I have done.For more from Meghan:IG: https://www.instagram.com/meghancallaway/Website: http://www.meghancallawayfitness.com/

My guest this week is Matt Domney. Matt is a Strength Coach, Co-Owner of Rebel Performance where he is the Director of Meat.In this episode we discuss:- How and why Matt has implemented AMRAPs in his programming and is seeing great results with them.- What recovery metrics Matt utilises when reviewing a client's training programs to ensure he optimises their training- How and why Matt utilises Isometrics in his programming.- Matt's thoughts on Old School VS New School Methods and why it's important not to be dogmatic in your training beliefs.- How Matt approaches programming accessory work for his clients.- Plus much more.For more from Matt check out:Instagram: https://www.instagram.com/mattdomney/Rebel Performance & TRAIN: https://www.rebel-performance.com/

The podcast is back and it's returned with one of my most popular guests, Meghan Callaway. Meghan is a Strength Coach based in Canada who puts out a whole bunch of great content, has some incredible eBooks available and inspires a lot of people with her own training.In this episode we discuss:- How Meghan has rapidly increased in popularity on Social Media over the past year and what tips she has for other Coaches and content creators to help them reach more people.- How Meghan's training has evolved lately due to a greater focus on callisthenics, what she's learned from this new training approach and how she's overcome training barriers.- Meghan's new eBook, The Ultimate Push Up Program- What exercises and techniques people can use to get to their first push up and then how to progress beyond it.- The common areas that get missed in people's training when they have a goal of advancing their push up ability.- Plus several more topics.You can find more from Meghan here:Instagram: https://www.instagram.com/meghancallaway/Website: http://www.meghancallawayfitness.com/

This week I'm joined by my good friend Todd Bumgardner, a phenomenal Coach and just a great guy in general.This is Todd's 4th time on the podcast and in this episode, we're discussing Todd's new book, 'Let the First Rep Suck'.In this episode we discuss:- How Todd found the process of writing his first book and what he learned along the way. - We discuss the importance of Unconditional Positive Regard and why you should be a Human before you be a Coach.- Why being vulnerable, relatable and having self-awareness is so important as a Coach.Todd also outlines the journey 'Let the First Rep Suck' will take you through.To finish the episode Todd talks about a cause very dear to his heart. For the month of February, all of the proceeds from book sales will be going to NBIA MPAN research to help support his client Ryan who is fighting a rare neurological condition.If you're a Coach, or you know a Coach that you can gift this book to, please buy this book. Todd is an incredible Coach who has helped get me to where I am today more than anybody else. The book will help you become a better coach and a better human for sure but greater than that, buying a copy will also go a long way to helping a 16-year-old boy, and several others, get the research and help needed to help them live a longer life.You can buy the book here: https://www.amazon.co.uk/Let-First-Rep-Suck-Unconditionally/dp/0578615843/ref=sr_1_1?crid=1JIIFMV4AA1AO&keywords=let+the+first+rep+suck&qid=1581094185&sprefix=let+the+first+%2Caps%2C170&sr=8-1

This week I'm joined by James Cerbie. James is a self-confessed part nerd, part meathead who is also the owner of Rebel Performance and TRAIN [the Netflix of Lifting].In the episode James discusses:- His 6 Pillars when it comes to athletic performance and building the Apex Athlete.- Where most people go wrong when they try to create a Hybrid style training approach where multiple modalities are trained at once.- Why training environment and competition is so important.- The value of sub-maximal training for perfecting movement technique and getting people really strong.- Why taking a High-Low training stress approach allows for greater results and recovery.- Generalist VS Specialist programming - How to structure your training week for the Apex Athlete, Strength/Hypertrophy Athletes and Endurance Athletes.For more from James:Rebel Performance Website: https://www.rebel-performance.comTRAIN Website: https://train.rebel-performance.comJames' Instagram: https://www.instagram.com/jamescerbie/Rebel Performance Instagram: https://www.instagram.com/therebelperformance/

My guest this week is Mike Howard. Mike has over 2 decades of experience as a Personal Trainer, Mindset Performance Coach and is also the author of a new book 'Lean Minded'.In this episode Mike and I discuss: - The power of Mindset and why addressing this first before embarking on new goals and habits is so important.- Why clarifying what your Negotiables and Non-Negotiables are when it comes to a specific habit change.- How to Coach 3 different types of Client through habit change.- How to select the most powerful habits to help achieve any goal.- The important role that your environment plays on habit and goals success.- What is proper goal setting and why process goals are so important?- How to course correct when mistakes and relapse happen.Mike is a great coach and resource. You can find more from him here:Website: https://leanminded.com/Lean Minded Book: https://www.amazon.co.uk/Lean-Minded-Days-Mind-Transformation-ebook/dp/B0818NQZW5Instagram: https://www.instagram.com/leanminded/

This week it's the return of Jason Leenaarts. Jason is a fantastic Coach based in the U.S. He is the owner of Revolutionary Fitness and Therapy, host of the Revolutionary You Podcast and has just published his second book 'A Revolution a Day'.In this episode we discuss:- Why Jason wrote his second book and what 'A Revolution a Day' is all about.- What Jason found when he revisited over 200 of his Podcast episodes and what quotes and gems he found that impacted him personally.- Jason's approach to sound and sustainable goal and habit setting- Why self-reflection is so important- Why course correction is not failing - Plus a lot more great conversation.To find more from Jason:Website: https://jasonleenaarts.comInstagram: https://www.instagram.com/jasonleenaarts/Book Link: https://www.amazon.co.uk/Revolution-Day-Musings-Motivations-Enthusiast/dp/1671162870/ref=sr_1_2?keywords=revolution+a+day&qid=1579284977&sr=8-2

The Podcast is back.To start this episode I get into how burn out, overwhelm and anxiety meant I had to stop the podcast for 2 months, what I did to manage these issues and why the podcast is finally back.For the second half of the podcast, I answer a listeners question who wanted to know how to map out your training for the year ahead, what my year ahead currently looks like and all the things you need to consider when planning your training for 2020.It feels great to be back

In this week's podcast, I'm joined by Katie St. Clair. In the episode we discuss: - How Katie successfully built her client base. - Katie's Principles and Philosophies when it comes to Training. - The importance of Breathing and how Katie utilises it with her clients. - How Katie integrates PRI techniques into her programming. - How Katie uses Warm-Ups to reduce client stress, assess her clients and prepare them for their session.   We finish the episode with Katie discussing an important topic for all Female Coaches to listen to about how to exist in Male-dominated aspects of the Fitness Industry. Website: www.katiestclairfitness.comIG: @katie.stclair.fitness

In this week's Hump Day Q'n'A I discuss the 4 most common reasons why people struggle to get stronger and what can be done to overcome them.Grab my FREE eBook, STRONG FINISH: 101 Workout Finishers HERE:www.strongfinish.co.ukSign up to my AWESOME [Almost] Daily Email HERE:https://pages.convertkit.com/15108e678e/7d9bd37afa

No guest this week so I'm Flying Solo for a quick podcast.We all have thoughts about things we'd like to start doing and goals we'd like to achieve but often we fall at the first hurdle and never start. We spend time "getting ready to get ready", and create barriers and lies to stop us from taking action towards getting these thoughts or goals started.Nothing changes without action.So what are you waiting for?-_-If you liked this podcast you can sign up to my Awesome [Almost] Daily Email and receive more content from me on an almost daily basis.SIGN UP HERE: https://pages.convertkit.com/15108e678e/7d9bd37afa

In this week's Hump Day Q'n'A I discuss a question that was sent to me regarding whether progress can be made training only 3 times a week for 30-40 minutes.In the episode I discuss:- The common errors people make when short on training time.- What to focus on to ensure you maximise your progress with the time you do have available.- How to structure a 3 day per week, 30-40 minute session, training program.- My 3 Go-To Training Methods when pushed for time and when to use them.- Want VS NeedIf you'd like to hear more from me be sure to sign up for my Awesome [Almost] Daily Email HERE: https://pages.convertkit.com/15108e678e/7d9bd37afa

My guest this week is Alex Pearson-Jones. Alex is a Strength & Powerlifting Coach who currently Coaches the Great British National Team and was himself a National competitor for England at the Commonwealths.In this episode we discuss:- Alex's approach to Programming for Powerlifting- Alex's thoughts on Daily Undulating Periodisation, and is it the best approach.- Why taking a seasons of lifting approach to Powerlifting training can be valuable.- The importance of both specificity and variability within Powerlifting programming.- The most overlooked areas of Powerlifting Programming- The importance of Coaching Powerlifters differently on Meet Day to manage their optimal psychological states for peak performance.- The power of momentum and confidence within strength sports- Why Alex focuses on the "Little Things done Daily" with his Powerlifters and what the Little Things are.Be sure to sign up for my Awesome [Almost] Daily email HERE: https://pages.convertkit.com/15108e678e/7d9bd37afa

In this week's Hump Day Q'n'A I reflect on my past 90 Days of Meditation and why I think I was successful at getting to the 90 Day mark.I discuss in the episode:- The importance of clarity and how to gain it.- The importance of Habit Stacking and how to utilise it to be successful.- The importance of accountability and gamification and how it can help you stick to a habit on those days where you really don't want to.If you're looking to start Meditation check out Nicola Hobbs' FREE guide 'Don't scratch the itch': http://www.nicolajanehobbs.com/meditation-guide.htmlSign up for my Awesome [Almost] Daily Email: https://pages.convertkit.com/15108e678e/7d9bd37afa

This week I'm joined by Chris Cooper. Chris is a Strength Coach, Owner of AMP Training and also overseas the Facebook Group 'Personal Care for Personal Trainers'.In the episode we discuss:- Why rethinking the personal labels and identities we give ourselves can create a mindset shift in how we define ourselves, our actions and our priorities.- Why depression, anxiety and burnout are so prevalent amongst Coaches and the common causes.- Chris' personal Self-Care strategies and how they help him.- The typical barriers to Self-Care and how to overcome them- What training adjustments Chris' recommends when stress, anxiety, depression or burnout are higher outside of the gym and how he manages the pressures of client's feeling like they've failed.- The impact that Therapy has had on Chris.If you'd like to hear more from Chris:IG: https://www.instagram.com/chris_coopercpt/IG: https://www.instagram.com/amptraining/Facebook: https://www.facebook.com/personalcareforpersonaltrainers/

This week's on the Hump Day Q'n'A I answer a question from a lady in my Empow[Her] group."How should you feel at the end of a training session and a few days after each workout?"In the episode I discuss:- How to measure success when it comes to training sessions and why these things matter.- What are the 3 worst measures of success for a workout- How you should feel after and between your training sessionsIf you'd like to know more about my 12 Week Female only training and nutrition program: https://empowhertraining.com/sales-pageSign up to my Awesome [almost] daily email: https://pages.convertkit.com/15108e678e/7d9bd37afa

In this week's Hump Day Q'n'A I discuss 4 of the most common Deadlifting myths I hear:In the episode I discuss:- MYTH: Deadlifts are bad for your back- MYTH: You must perform your Deadlifts from the floor- MYTH: Sumo VS Conventional: and why choosing Sumo for more ass is not the right reason- MYTH: Deadlifting with straps makes your grip worse.I also breakdown my Deadlift progression hierarchy and why you progressing to Conventional Deadlifting from the floor is not the goal.Sign up to my Awesome [Almost] Daily Email Here:https://pages.convertkit.com/15108e678e/7d9bd37afa

My guest this week is Dr Caleb Burgess. Caleb is a Doctor of Physical Therapy and a Strength and Conditioning Specialist who bridges the gap between the two professions.In the episode we discuss:- Why Caleb wanted to bridge the gap between Physical Therapy and Strength and Conditioning and how he approaches working with his clients.- What "gaps" Caleb sees between Physical Therapists and Strength and Conditioning Specialists and what could be done to overcome them.- How Caleb manages the complexity of pain and helps his Clients overcome psychological attachments to pain.- How Caleb deals with common injuries/areas of pain such as the neck, lumbar spine and hips- How Caleb empowers his clients to help them to return from injuryWebsite: https://drcalebburgess.com/IG: https://www.instagram.com/dr.caleb.burgess/

In this week's Hump Day Q'n'A I answer 3 listener Questions:In the episode I discuss:1. Strength Training considerations when training for other events (such as a triathlon)- Why strength training is important when competing in other events- How the focus should change over the course of a 6-month focused program to peak for the event.- Why you have to be OK with your body changing to the new demands of the event training, even if that means losing some previous strength and muscle.2. My training tips for tall lifters- What considerations can be made for the taller population when it comes to the Big 3, Squat, Bench Press and Deadlift3. How I deal with Challenges- My black and white approach to how I deal with any challenge I face Join my Awesome [almost] daily email subscription here:https://lean-body-performance.ck.page/15108e678e

My guest this week is Chris Knott. Chris is a Personal Trainer who is currently studying to become an Osteopath so that he can bridge the gap between treatment room and gym floor. Chris is a Coach I greatly admire for his constant pursuit of self-improvement and drive to be world-class.In the episode we discuss:- Our thoughts and experiences of working on the gym floor, creating online Coaching businesses and the pros and cons of using Instagram to build your business.- Chris' personal evolution as a coach over the past 2-3 years.- Chris' current thoughts and focus when it comes to training and movement philosophies.- Chris' upcoming book to help Personal Trainers be able to build a business model, evaluate where their current business is and give them the tools to grow it into the business they want.- Chris' client assessment (from start to finish) and how this influences his programming and coaching approach.For more from Chris you can find him here:Website: http://www.chrisknottpt.com/IG: https://www.instagram.com/chris_knott_coaching/Also be sure to check out his Podcast: The Chris Knott Podcast

This week's Hump Day Q'n'A is part two following on from last week's "how to structure a 3-day per week training split".What you do in a phase of training is only half the job when it comes to programming, how you progress logically from phase to phase it the other half.In the podcast I discuss:- How to progress training phases for 3 typically categories of General Population Clients.- The importance of knowing your point A & point B- The value of Volume and Intenisifcation phases- When I typically will use either a linear or undulating programming approach - Why logical progression from phase to phase is the key to being successfulSign up for Empow[Her] here:www.empowhertraining.comJoin my Awesome [almost] daily email subscription here:https://lean-body-performance.ck.page/15108e678e

My guest this week is my good friend Dr Anita Mitra aka The Gynae Geek. This is Anita's 4th time on the podcast and it's always a pleasure to sit down and talk with her.In this episode we discuss:- What's been going on with Anita since her book launched and how her Wedding Day went.- Anita getting contacted by a company offering her Skinny Tea for "shredding for the wedding", and the dangers of using things like Skinny Teas when it comes to the effectiveness of your contraceptive pill.- How a post on Instagram triggered Anita with its inaccuracies regarding the contraceptive pill, what the inaccuracies were, what the truth is and what the benefits are of taking the pill.- What Anita wishes more people would ask about or educate themselves on more when it comes to their Personal Health Care.- Why PMS/PMT symptoms occur and the possible ways you can reduce the impact of them.- The important of Cervical Screening, what it is and isn't and why you should ensure you have them.In the podcast, we reference Anita's book a lot, you can purchase your copy here:https://www.amazon.co.uk/Gynae-Geek-Dr-Anita-Mitra/dp/000830517X/ref=sr_1_1?crid=2VT25AMW940GO&keywords=gynae+geek&qid=1568396749&s=gateway&sprefix=gynae+%2Caps%2C338&sr=8-1Sign Up to my Awesome [Almost] daily Email:https://pages.convertkit.com/15108e678e/7d9bd37afa

In this week's Hump Day Q'n'A I discuss 2 questions that I get asked a lot.- What's the best training split?- How do I structure my training plan?In the podcast I discuss:- The 3 reasons you should consider when choosing a training split.- Why focusing on your training structure is only half the job when it comes to writing a program.- How I typically structure 3-day per week training programs for General Population.- How to breakdown each day into movement patterns to make exercise assignment easier.- The value of aerobic conditioning.To join my Awesome [almost] daily email subscription here:https://lean-body-performance.ck.page/15108e678e 

My guest this week is David Tao, Co-Founder & Editorial Director of BarBend.com, a leading media outlet for all things Crossfit, Weightlifting, Powerlifting and Strongman.David is unique. He's a highly experienced journalist, an avid Strength Sports enthusiast, he's helped operate and run marketing for facilities and has also worked as a consultant for Fitness Companies before setting up the huge Media provider that is BarBend.In this episode we discuss:- Where David's love of Strength Sports began and the impact it's had on his life.- Why David started BarBend.com and how it has evolved over the years.- David's thoughts on the recent changes with Crossfit media coverage.- What has been BarBend's top articles and what topics and news have been a surprising success?- Where does David see the current popularity of Crossfit, Strongman, Powerlifting and Weightlifting going and what needs to happen for these sports to take the next step and become more mainstream?- The advice David would give to any Coach or Athlete looking to improve their writing. Links:Website: https://barbend.com/Podcast: https://barbend.com/podcast/I.Ghttps://www.instagram.com/barbend/https://www.instagram.com/davidthomastao/

In this week's Hump Day Q'n'A it's time to discuss the topic of weaknesses.We all have them, not just in training, but in all areas of our lives.However, we will often avoid addressing them due to fear, anxiety or just not wanting to work on something we're not good at.By avoiding addressing these areas we are often limiting ourselves, reducing our ability to progress and enhance our life, often getting caught up in a persistent cycle of having our development halted by particular barriers.Hopefully, this podcast will challenge you to reflect, highlight your weaknesses and take action.

Due to my laptop breaking, which is a pretty big deal for a Podcast Host and Online Coach, this week it's a throwback episode.In this week's Episode I'm joined by the incredible Kellie Davis. Kellie is the founder of Fit Thrive Women's Fitness. She Co-created 'Glutes, Core and Pelvic Floor' 12 Week workout and Education system with Meghan Callaway and Dr. Sarah Duvall. Kellie's focus is on inspiring women to create positive change in all aspects of their life by getting them strong.In this episode we discuss:- Kellie's 'Thoughts on your Body' Blog post in which she openly discussed having to get over a lack of body confidence after her 2nd pregnancy to return to exercise and the negative impact self-limiting and self-shaming thoughts had. https://www.fitthriveworkouts.com/blog/thoughts-on-your-body- Why body shaming is so destructive and how to change it.- How to manage an over-exercising addiction.- The importance of training in a way that empowers you, builds confidence and allows you to show up in life differently.- Why Kellie focuses so much on decreasing stress and increasing play in her's and her clients Training.- How visualising your "Heaven and Hell" can help manage stress and anxiety.- Why daily habit building, rituals and gratitude are so impactful and the approaches Kellie utilises with herself and her clients.Plus so much more. Kellie shared so much valuable knowledge and experience during the podcast from not only her work with clients, but also from her own journey.Kellie's Website: https://www.fitthriveworkouts.com/

In this week's Hump Day Q'n'A I discuss 2 questions.1. Should I/Do I need to train with bands?I discuss:- Why people use bands and chains.- The Westside Method for band resistance training, specifically the dynamic effort method sets, reps and percentages.- Do you actually need bands and chains to make great progress and what might potentially be a better approach for you at this time?2. What are my thoughts on elevating the heels when it comes to squatting?I discuss:- The 2 key reasons, I believe, for elevating your heels.- Why elevating your heels for more depth (unless you're a powerlifter) may not be the right reason.- Why Ass-to-Grass is bullsh*t- Why, as a Coach, just elevating the heels when technique work is needed is purely a cop-out and disservice to your client.- Why, if you have a beautiful squat position already, you do not need to elevate your heels.

This week I'm joined for the 3rd time by the wonderful Nicola Hobbs. Nicola is an Author and Yoga Teacher who recently attended a 10 Day Silent Retreat where from 4am-to-8pm she meditated and only stopped for food, bathroom breaks and 1 Lesson a Day.In this episode we discuss:- Why Nicola started Meditating and the benefits she found initially.- How Nicola manages her Introversion- The impact that different environments can have on us from day-to-day.- Why Nicola did the 10-day silent retreat, how she prepared for it and what her expectations were for the experience.- What a typical day was like on the retreat and what experience and impact did it have on Nicola both during and after the retreat.- Nicola's favourite books that have had the most impact on her.Be sure to check out the 2 previous episodes Nicola and I did.If you'd like more from Nicola here are links to her 3 Books:Yoga Gym:https://www.amazon.co.uk/Yoga-Gym-Revolutionary-Bodyweight-Flexibility/dp/1472912888/ref=sr_1_2?keywords=nicola+hobbs&qid=1566580088&s=gateway&sr=8-2Thrive through Yoga:https://www.amazon.co.uk/Thrive-Through-Yoga-Journey-Anxiety/dp/147294299X/ref=sr_1_1?keywords=nicola+hobbs&qid=1566580088&s=gateway&sr=8-1Fear Free Food:https://www.amazon.co.uk/Fear-Free-Food-ditch-dieting-fall/dp/1472950178/ref=sr_1_3?keywords=nicola+hobbs&qid=1566580088&s=gateway&sr=8-3

In this week's Hump Day Q'n'A I discuss a question I had come in regarding how best to train an athlete if you've only got 1 training session per week.In the episode I discuss:- The importance of gaining clarity on what you wish to achieve with the athlete in question.- Why this task is actually a really great question for all people to answer to help them get really clear on their priority and how they would best achieve it.- The best approach to take as a Coach, PT and even when training yourself when you've only 1 day per week to make a difference.- How I would train the athlete in question if I only had 1 day per week and limited equipment. I breakdown what I would train, how I would train them to get that accomplished and give a breakdown of what the session would look like.

My guest this week is Bri Franklin. Bri is a fantastic Coach based in Texas who takes an integrated Lifestyle approach to Health and Fitness with her clients.In the podcast we discuss:- Bri's backstory and how her own personal experience with training, functional medicine, yo-yo dieting and burnout lead to her to the path she's on today.- How Bri began to create her Coaching approach initially and what problems/questions she wanted to solve with her program.- Bri's over-arching Coaching Principles for Training, Nutrition, Lifestyle and Self.- What barriers/resistance Bri typically faces with new clients and how she overcomes them.- How Bri manages clients with Food Fears and history of Yo-Yo Dieting.- The importance of being Anti-Fragile.- What approaches Bri takes with her clients to help them work on self-care daily.This was a wonderfully insightful conversation.If you'd like from Bri you can find her here:Website: https://bfrankcoaching.com/Instagram: https://www.instagram.com/coachbfrank/?hl=enBri also mentioned 3 books during the Podcast:Essentialism: https://www.amazon.co.uk/Essentialism-Disciplined-Pursuit-Greg-McKeown/dp/0753555166Your Journey to Success: https://www.amazon.co.uk/Your-Journey-Success-Answers-Discover/dp/1981471014/ref=sr_1_3?crid=UESJ6COY8UXO&keywords=your+journey+to+success&qid=1565934742&s=gateway&sprefix=your+journey+to+succe%2Cstripbooks%2C163&sr=8-3Expectation Hangover: https://www.amazon.co.uk/Expectation-Hangover-Yourself-Change-Present/dp/1608683842/ref=sr_1_1?crid=1ULUCERLXP3HM&keywords=expectation+hangover&qid=1565934780&s=gateway&sprefix=expectation+h%2Caps%2C161&sr=8-1

In this week's Hump Day Q'n'A I dive into the importance of data tracking and measuring what matters.In the podcast I discuss:- The value of tracking and how it can impact decision making and progress.- The value of looking for data patterns.- What measurables I typically track with clients and why.- Why DOMs can be valuable to track but shouldn't be sought after as a training session badge of honour.To receive my awesome (almost) daily email sign up here: https://pages.convertkit.com/15108e678e/7d9bd37afaStrength Faction Registration: http://www.bspnova.com/strength-faction-summer-2019-enrollment/

My guest this week is Michelle Boland. Michelle is a Strength & Conditioning Coach with a PhD in Exercise Physiology. She is the Director of Education at Pure Performance Training and is the Owner of Michelle Boland Training.In this episode we discuss:Belief Systems- How they can impact us both positively and negatively.- How do we avoid our Belief systems creating bias and limiting our growth?- The importance of clients believing in your belief system.- How can coaches discover what their own belief system is?Program Analysis & Design- How Michelle analyses a program's/client's needs.- Specificity VS Variation- Do we start with the exercise or start with the intent?- Why "there is no absolute way to lift weights, there are just strategies."Exercise Creation- How Michelle views exercise creation, her recent article of the subject and the 3 layered approach she takes to exercise creation.Elements of Progression- Why load isn't our only means of progression and what other means of progression we have at our disposal.- The importance of having Progression/Regression models for all exercisesFor more from Michelle:Website: http://www.:-training.com/Instagram: https://www.instagram.com/mboland18/MBT STRATEGY: Training Principles & Implementation Course Preview:  http://www.michelleboland-training.com/mbt-strategy-course-preview/Michelle & Lucy Hendrix NYC Seminar:  https://www.eventbrite.com/e/a-consistent-approach-to-coaching-fundamental-positions-exercises-tickets-63820640253 Articles mentioned in the Podcast:A Perspective on Program Analysis and Design: Explore your Belief System: http://robertsontrainingsystems.com/blog/program-analysis-and-design/MBT Exercise Creation Model: http://www.michelleboland-training.com/2019/07/24/mbt-exercise-creation-model/Elements of Progress: http://www.michelleboland-training.com/2019/07/30/elements-of-progress/

In this week's Hump Day Q'n'A I discuss how to really get consistent with your Training & Nutrition.The Health and Fitness World is confusing at times but for what most people need to achieve their goals it's actually relatively simple. So, if it's so simple why isn't everyone crushing their goals?Consistency and Over-Exposure to Information.In the Podcast I discuss:- How a lack of consistency impacts results.- How to create a bullsh*t filter to help with over-exposure to information to help avoid confusion or being sold a pack of lies.- The importance of highlighting barriers to consistency and how to overcome them.- The typical barriers to being consistent with Training and how to overcome them.- The typical barriers to being consistent with nutrition and how to overcome them- I finish off the Podcast answering 2 listener questions on barriers they are currently experiencing with their Training and Nutrition.