The Get Lifting Podcast

In todays podcast I go through 4 tips to improve your health and longevity to live a life on your terms, for longer.

In this episode I go over points 6-10 of the 10 things you need to do to achieve your weight and fat loss goals. These habits, when combined with the 5 from episode 1, will allow you to build your dream body, and easily drop 10-20lbs.

In part 1 of this 2 part episode, I go over 5 things you need to be doing to achieve your weight loss goals.

In this episode I go over some of the mental stumbling blocks that might be holding you back from your goals (specifically fat loss), and why therapy might be a good answer.

The last podcast episode of the year is here! Don't let Christmas put you 3 steps behind in January, listen in to find out how you can manage the month of Christmas to hit the ground running in January.  See you in 2023! Graeme

The episode title speaks for itself. In this episode I talk about not doing the work, doing the work and how to do the work you need to do to move towards where you want to be. _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

In this episode you'll hear my thoughts in clothes sizes, how it can be harmful to attach yourself to a certain size and how you can potentially move past this. _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

In this episode we catch up with Tim Flack (@timflackpt) on loads of things - mindset, training, pet peeves when working with clients and watching other personal trainers. There are some great mindset knowledge bombs in this one so tune in and start taking action once you've finished listening! _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

Drawing a line in the sand can be a powerful tool in committing to long lasting change. What is it? And how can you do it to achieve what you set out to in the last third of 2021? _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

How can you manage social situations whilst sticking to a calorie deficit and smashing your goals? Listen to this week's episode to find out... _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

Do you want to get off of the never ending diet treadmill? Get in and get out! What does that mean? Listen to this weeks episode... _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

Gaining muscle is important for a number reasons, but making these 6 mistakes will cost you a lot of growth. _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

Confidence is important for living a healthier and happier life, but what do you do when you're struggling with confidence? Listen to this week's episode to hear what I think is the reason for a lack of confidence and how to overcome that. _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

Gyms open back up on the 12th of April after four months of closures and there will be a lot of people making three big mistakes. Listen in to find out how you can avoid these mistakes. _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

Today's episode is a slightly different one - with the focus being on how you can actually become a personal trainer. The pandemic has offered a welcome crossroad to some, giving them a chance to try something new without much fear of failure. I talk about how to get in the industry, some of the issues with he industry, why you shouldn't be thinking about scarcity and how you can be successful in whatever way you decide to be a personal trainer. _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

In today's episode I expand on one of my recent Instagram posts, providing you with a bit more context, and how chasing muscle damage can impact not just your muscle growth but weight loss goals as well. If you're listening on Apple Podcasts don't forget to leave a review, and if you're on Spotify, don't forget to subscribe! _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

The final episode of 2020! Almost everyone will be looking to return to their normal weight this week, with a lost of people looking to lose weight throughout 2021. In this episode I talk about 4 tips to help you begin losing weight. 4 Super simple tips in a short episode to help you kickstart your weight loss journey. Happy New Year, Graeme _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

Mini Monday rant incoming. I'm kind of tired of how we're made to feel like we have to do HIIT workouts, what about you? Today's episode is about some of my issues with HIIT, why you don't have to ever do a session in your life and some general pros/cons. Any questions? Just drop me a message Graeme _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

The latest UK lockdown has been announced, and I'm here for you. In today's episode I cover some lockdown mindset stuff, some areas to focus on to help you get through the latest lockdown instalment and some of the ways I'll be helping you out. Part of that is workouts on my instagram - @get_lifting I'd love to hear your feedback so drop me a message and tell me your biggest take away! Graeme _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

Episode 14 is here! Today's episode is a bit different as I chat to one of my online clients - covering the coaching process we've undergone, his journey, life in the US, general gym musings and the lack of empathy found in a lot of American 'let's just get shredded bro' personal trainers. Enjoy! Graeme _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

I'm back, again! In this episode I got the chance to sit down with a good friend and new personal trainer - Tim Flack. Tim and I work together on our group online training programme: Get Fit Stay Fit and he's steadily becoming a very good personal trainer. We chat about his upcoming movie, life as a PT, the impact of lockdown amongst other things - a must listen for any aspiring PTs and even general population that are looking to acquire the services of a coach. Enjoy! Graeme _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

It's World Mental Health Day! Mental health is a topic on which the conversation IS changing, and I like to see myself as part of it. In today's episode I talk about why it's okay to not be okay, my experience with poor mental health and some of the methods I've used in the past. This episode might be very important for someone, please share and let's change the conversation! If you have any requests for future episodes, find me on Instagram: @get_lifting Graeme _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

What is going on?! This topic has been on my mind quite a bit recently, and I wanted to discuss it in a bit more detail on this episode - the notion of celebrating average It goes against some of the more popular beliefs in the fitness industry and self help space, but it's going to be helpful for a lot of people that are made to feel rubbish for not striving for excellence! If you have any requests for future episodes, find me on Instagram: @get_lifting Graeme _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

Howdy! It's been a little while! In today's podcast I'm back in your ears covering what is more effective for achieving your weight loss goals - weights or cardio? I cover my thought process, why you should probably skip cardio all together and the importance of getting moving outside of the gym. If you have any requests for future episodes, find me on Instagram: @get_lifting Graeme _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

In today's podcast I give you a little update from lockdown - what I've been doing with my clients, how to get the most out of your day and a bit of advice on how you treat yourself. Then I do an Instagram Q&A, answering how to stay motivated during lockdown, how to keep out of the cupboards and my origin story when it comes to my fitness journey and my birth as a personal trainer. If you have any requests for future episodes, find me on Instagram: @get_lifting Graeme _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

The world has gone considerably south, but your results don't have to.... In this week episode, I address some of the panic surrounding the Coronavirus and provide you with some practical solutions that enable you to maintain your progress in the results of a UK-wide lockdown or if you're stuck working at home for a couple of weeks. Covering training, diet and lifestyle habits, listen to this episode to ensure you're well placed for a worse case scenario. If you have any questions from today's episode, just message me on instagram: get_lifting or signup to my weekly email list: http://eepurl.com/c-c_65 _______________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

This week's episode is a special one. Not only do I have a new mic, but we have our first ever guest - Paul Walshe, a strength and conditioning coach from Sussex. Paul works with a variety of people from general population personal training clients to aspiring and current athletes across a range of sports. We discuss strength and conditioning, how to apply it to your training and we also try out the brand new Jaffa Cakes. As always, find me on Instagram @get_lifting with any suggestions for future episodes you want to here. Graeme ________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

This week's episode gets a little bit rant-y. I talk about Slimming World both the good and the bad, and why I think that long-term, people are better of without it. I offer the big mysterious secret behind why Slimming World can and does work (for some people). I chat a little bit about the role of support and social accountability when it comes to weight loss, and why ultimately, at best, Slimming World should be used as a stepping stone on your journey (cliche, I know) to looking, moving and feeling better. Find me @get_lifting on Instagram. ________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

In this weeks episode I focus on three reasons you are not gaining muscle right now. This comes from an Instagram request to explain progressive overload, which I do in this episode. Have a request for an upcoming episode? Message me on instagram (@get_lifting) or email me: hello@getlifting.co.uk And don't forget to leave a review so that more people can listen to the podcast. Graeme ________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

This week I touch on some of the differences between men and women in relation to weight loss, which segues into a full breakdown into how impactful the menstrual cycle can be on a woman's training and nutrition. With practical takeaways to manage your monthly cycle, this is a must listen for any female and even men who might want to understand what the women in their life is going through cycle to cycle. You can find a write up on some of the stuff mentioned in the podcast on one of my old blogs: https://www.getlifting.co.uk/single-post/2017/05/15/Maximising-Menses ________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

Not sticking for something for long enough is the number one reason for not achieving your goals. Today I speak about why you feel like you don't want to stick with what you're currently doing and why it's this exact moment that you need to carry on what you're doing - consistency isn't sexy, but it works. As always, find me on Instagram @get_lifting and leave any feedback or recommendations for future episodes. ________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

Episode Two sees me jump straight in to points 6-10 of the 10 Things You Need To Lose Weight For Life This week I cover: Hydration Protein Goal Setting Consistency and, Planning I'd love to hear your feedback, and any ideas you have for future episodes so find me on Instagram: @get_lifting ________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs

I kick off the podcast covering a little bit about me and what I do in the City of London, before jumping in to the 10 Things You Need To Lose Weight For Life, covering: Mindset Calorie Balance Food Exercise and, Sleep I'd love to hear your feedback, and any ideas you have for future episodes so find me on Instagram: @get_lifting Join me next week where I cover part 2 of this podcast. ________________________________ Intro Music: Summer Nights by LiQWYD https://soundcloud.com/liqwyd Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/summer-nights-liqwyd Music promoted by Audio Library https://youtu.be/6A2mPVrYAxs