Episodes
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Ep. 177 - Why I Had To Give Someone 90 Burpees
One of the Training Rules I have in my personal training business is "Punctuality". Lateness is not acceptable. Turning up late to a session involves a penalty - 5 strict burpees per minute late. I expect you to turn up on time, ready to train and bring all your gear with you. If you can't even…
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Ep. 176 - How I Took Over 5 Minutes Off My 7km Run Time
Would you like to take seconds, or even minutes off your 5 or 10km run time? I managed to run 7 kilometres 5min and 18 seconds quicker in a matter of months. Let me tell you what I did, and how I did it, so you can do it, too.
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Ep. 175 - Dealing With Golfer's & Tennis Elbow
Have you ever experienced pain on the inside of your elbow? That's likely "golfer's elbow". Maybe the pain you've had is on the outside of your elbow? Well, that could be "tennis elbow". This podcast covers both of those injuries, some of the main causes, and solutions for them both!
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Ep. 174 - Nasal Dilators: Breathe, Train, And Sleep Better
"In through the nose, out through the mouth" isn't the best way to breathe - nasal breathing is! Do you struggle to get enough air through your nose? Or have one nostril that's always blocked? Have you got a deviated septum? Or have you had a broken nose, like I have? Then you should consider…
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Ep. 173 - Want To Wake Up Earlier, And Easier? Get A Sunrise Alarm Clock
Do you struggle to get out of bed when you're alarm clock sounds in the morning? Are you the type of person who always hits the snooze button? What if I told you there was an easier, more reliable, and gentler way to wake up in the morning? One where you didn't dread the sound of an alarm clock…
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Ep. 172 - Why Some People Change And Why Others Don't
If you want to change, you can. You can do it here and now, starting today. But you must draw a line in the sand. You cannot tolerate your current way of living any longer. The pain of change must be lower than the pain of staying the same. If the pain to change is higher than the pain to stay…
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Ep. 171 - The One Book Every Person Should Read
This book should be required reading for every human on the planet, including YOU. You'll become highly self-aware, more resilient, and a critical thinker by reading it. I don't know a single person who couldn't benefit from having more of any of those character traits, do you? Pick yourself up a...
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Ep. 170 - Training Frequency Can Either Be Your Friend Or Foe
Training every day won't guarantee you will make greater gains. It could see you go the other way and get worse, or injured. The secret sauce is finding "the sweet spot" between too little and too much. How do you strike the perfect balance between frequency and intensity? Let's dive in and...
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Ep. 169 - Comparison Is The Thief Of Joy
How good do you feel when you compare yourself to others - better or worse? More often than not, it makes you feel inferior and like you're failing. Instead of competing against others (in-person or online), try this. Beat the person staring back at you in the mirror every day, because that's…
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Ep. 168 - Upholding Movement Standards Is Essential
It's impossible to hit a target that doesn't exist - it's like getting in your car with no destination. You'll never get to where you want to go, because you have no idea where that is. That's why having a set of movement standards is so important. It gives you clear direction. You need a…
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Ep. 167 - You Can't Pour From An Empty Cup
Investing 2% of your week into physical training gives you a huge ROI on the remaining 98%. Strength and conditioning is the golden ticket to replenishing your depleted energy stores. It'll fill your cup up if it's empty, and make a small cup larger so you have more to give.
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Ep. 166 - How To Manage Your Breathing In Sport
How you breathe - and how often you breathe - could be the difference between winning and losing. Oxygen efficiency comes down to using enough O2 to meet the demands of your sport at any given moment. Don't breathe as often as you like, but instead, only when you need to. That's how you get the...
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Ep. 165 - Is Being Hypermobile A Good Or Bad Thing?
Having too much joint mobility is as dangerous as not having enough. Probably even more so! You need a certain amount of Range Of Motion to move well and feel good, but not too much. Here are some considerations and problems of being hypermobile, and what to do about them.
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Ep. 164 - Should You Use Lifting Straps And Figure 8 Wraps?
Some lifters say "Hell yes" to getting help from straps so they can lift more weight. While others will demonise and criticise them (this used to be me). I now have more knowledge and experience behind me, so this is my current view of them. It's not as simple as you may think. Get the lowdown on...
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Ep. 163 - BJJ And Kettlebell Training
Boost your Jiu-Jitsu game by improving your general strength and conditioning with kettlebells. You'd be harder to beat on the mats if you were stronger, more powerful, and had better endurance. Plus, imagine how hard it would be for someone to submit you if they couldn't get their hands free....
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Ep. 162 - How To Keep Training And Getting Results When You Have An Injury
Injuries, niggles, and pain are a part of life - even more so if you live an active lifestyle or play sports. It's something you have to deal with and learn to overcome. What should you do when you've got an injury or setback that stops you from training like normal? Should you push through it,...
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Ep. 161 - Small Progress Is Still Progress
Everyone wants to see the biggest gains in the shortest amount of time. You know, the overnight success. You see these huge transformations online, and think it's "normal". While they are great to look at and see, understand, that it doesn't always happen like that. Acknowledge the incremental...
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Ep. 160 - How To Get Into A Positive Mindset When You're Default Is Negative
Mental toughness helps you overcome many difficult challenges and obstacles. It can also help you reframe negative situations into positive ones. Being tough mentally is an ability that you can build and grow, much like any worthwhile skill. If you are stuck with a default negative mental state,...
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Ep. 159 - 2024 Is Upon Us
Is the year 2024 going to be any different than last year for you? Let's discuss in detail: What it will be. What it won't be. What it could be. It's not about what you think or plan you're going to do, it's what you actually do that counts. Go and win 2024, by taking the right actions and...
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Ep. 158 - How To Breathe Correctly In Strength & Conditioning Exercises
One does not simply breathe whenever one wants to during strength and conditioning. There's a correct time to inhale and exhale, and it's important you know when that is! Breathe the right way at the right time and you'll amplify all your efforts. But get it wrong and you'll open yourself up to...
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Ep. 157 - Let's Talk About Protein Bars
Is it a "protein" bar you're consuming, or is it something else...? What is the ACTUAL primary macronutrient (carbs, protein, fat, or fibre)? Those are the four things I look at when deciding how worthwhile a product or supplement is. Discover the truth of the nutritional label and empower…
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Ep. 156 - How To Improve Your Range Of Motion
What is Range Of Motion? The distance a body part can move from a fixed point in one or more directions. The question is: how much do you need, and how much do you have? Having enough joint mobility determines how well or badly you move. And whether your body compensates or cheats to produce...
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Ep. 155 - The Conditions Will NEVER Be Perfect...Do It Anyway
You only want to follow the plan when it's easy, convenient, and the stars align. That's cute! You have to learn to do what's required when it's required, NOT when you "feel like it" or when conditions are perfect. Because they never are. The circumstances won't always be optimal or in your…
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Ep. 154 - Build A Bigger & Better Bench Press With This Small Tweak (The Diamond Grip)
How would you like to bench press more weight with less effort? With this small yet important change, you can. It doesn't require any special equipment or fancy training aids. It's as easy as putting your hands on the bar in a different, and very specific, way.
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Ep. 153 - You're Not Training Hard, And I Can Prove It
To get stronger and build more muscle, you need to train hard. You've got to place stress on your muscles and load your body. This might explain why you aren't getting stronger or becoming more muscular. Ask some of these key questions so you can perform those vital extra reps and lift heavier...
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Ep. 152 - "The WTFF Framework" - The Best Shoes For Strength Training
Most modern shoes contain more technology than ever before. So why is it that your feet are getting weaker and less mobile? Could be the fact that you don't need more cushioning and support...but less. I will teach you a framework you'll never forget so you can buy the right shoes to make you...
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Ep. 151 - True Grit 2023 Recap
Obstacle Course Racing (OCR) is something I enjoy but don't do enough. I rectified that with the True Grit 10km event over the weekend. OCR tests you across many fitness qualities. From cardiovascular capacity, muscular endurance, upper body strength, mental resilience, and more. By doing events...
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Ep. 150 - Shirt Off & Rig Out Doesn't Make Someone A Good Coach/Trainer
The size and shape of someone's body don't determine how good or bad they are as a coach or personal trainer. Coaching and instructing movement comes from knowledge, experience, and communication skills. Not all coaches want to be shredded, ripped and have 6-pack abs. Bear that in mind when you...
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Ep. 149 - M.C.I Framework
This framework is a game-changer that will take your performance to new heights! It will ensure you get the most out of your strength training sessions. By using this framework, you will increase the upside while minimising the downside. A repeatable, systemised process means better results while...
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Ep. 148 - Common Gym Etiquette Rules That Get Broken
There are some written, and unwritten, rules of how to conduct yourself in a gym, like basic manners. Gym etiquette is something very few people know (or think) about, let alone actually do. But it has a huge impact on the people, equipment, and training space around you. You hate to see people…
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Ep. 147 - Get Strong, Fit, And Lean With Rucking
Rucking is a simple form of fitness. It's where you walk with an external load or more weight on your body. You can use a bag, rucksack, weighted vest, or a tactical plate carrier. It's my favourite way to do low-intensity cardio without bashing up my body or damaging my joints. You should do it,...
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Ep. 146 - 14 Of The Best Overload Strategies To Get Stronger Quicker
The most proven method to build strength and muscle is by using progressive overload. Meaning, your strength training routine or gym program must get harder and more challenging. You need to increase the demands you place on yourself - plain and simple. Otherwise, your body won't change! In this...
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Ep. 145 - Calorie-Free Beverages For Faster Fat Loss
Don't drink your calories! Unless you want slower (or no) fat loss, that is. Reducing, or eliminating, liquid calories is the simple solution for getting leaner faster. If you choose to do this, you will have three beverages to choose from, and a leaner body as a result.
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Ep. 144 - Employ Energy-Expensive Exercises
Losing fat and gaining strength have one key element in common. They both require you to use the highest amount of energy. While they 'cost' the most upfront - energy, brain power, and effort - they give you the most on the backend. Think about it like this, the more you spend (energy), the…
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Ep. 143 - Perpetual Max Effort Method
Do you know what maximum effort means, entails, looks, and feels like? Most gymgoers don't! Doing a set of 5 repetitions is different to doing 10 reps, 15 reps, or heaven-forbid 20+ reps. You need to adjust the weight up/down or alter the intensity by making it easier/harder. BUT...it always...
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Ep. 142 - The Dangers Of Doing A Different Workout Every Week
When you do different exercises every week, you feel like you're getting a "good workout" in. Because it's hard, your muscles are working, it's novel, new, exciting, and different to last time. But you lose all that progress the minute you swap those old exercises out for new ones. That's why…
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Ep. 141 - How To Get Your Very First Chin-up
The chin-up is a very popular strength exercise - and for good reason. It showcases immense strength and physical prowess like few others. Want to discover the secrets behind being able to do strict chin-ups? Follow my proven progression system so you can finally achieve your very first rep. (And...
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Ep. 140 - The Art Of Autoregulation
"Go hard or go home" makes for a good gym t-shirt - but it isn't accurate. You can only train as hard, and often, as your body's ability to recover from that stress. Sometimes, OVER-training is actually a case of UNDER-recovering. Learn what auto-regulation means, and how to apply it. So you can...
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Ep. 139 - STOP Rewarding Bad Behaviour
To become the "best version of yourself possible", you must live to your highest standards. Not your lowest, and not only some of the time - but all the time. Stop rewarding bad behaviour and telling yourself it's ok. It's not acceptable! I tackle this issue head-on so you can live to the…
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Ep. 138 - Do This When You Don't Feel Like Exercising Or Doing A Workout
How many times have you let your emotions (or feelings) tell you when you do, or don't, work out? How often do you talk yourself out of exercising by saying the phrase "I don't feel like it"? It's time you figure out how to make that a thing of the past. Use this tactic to fix it forever!
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Ep. 137 - "Trust, But Verify" Your Reps With Video Footage
Taking videos of your strength training in the gym might seem strange - or like a waste of time, to some. But after you get over the initial "I look like THIS" factor, what you'll find is this. It helps you improve and get better. You can use it to your advantage to get stronger, build more…
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Ep. 136 - Are You Training For Results Or Entertainment?
Social media gives a misguided representation of what is high-quality, proper strength & conditioning. It's all posed. From the camera angles, speed, lighting, and filters. It's a form of entertainment. Which brings me to this question. Is your current training routine for entertainment (show) or...
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Ep. 135 - Joint Centration To Get Rid Of Impingement
Impingement is where you get a grabbing, irritation or 'pinching' sensation at a joint. Two of the most common sites are the shoulders and hips. Often resulting in pain at the front of that joint and restricted motion. Learning to "centre" the bones in those joints will free you from impingement...
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Ep. 134 - Discipline Is A Perishable Trait
The phrase "Use It Or Lose It" is 100% accurate when it comes to forging more self-discipline. Discover why it is a perishable trait and how neglecting it can lead to its deterioration. Learn actionable tips on how to maintain and strengthen your discipline over time.
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Ep. 133 - Relative Strength Explained (The Strength-to-weight Ratio)
Uncover the hidden key to reaching peak performance. Relative strength and the strength-to-weight ratio. Learn how to optimize your body composition for incredible results in strength & leanness. Don't miss this game-changing episode that will revolutionize your fitness journey!
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Ep. 132 - AAA System For Better Results And Creating Lasting Change
To change your physical or mental state, you must know where you are right now. It starts with awareness. This is the first step in my AAA system to create lasting and reproducible results. Discover the rest of the framework and put it to use today.
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Ep. 131 - The Beauty Of Step-Loading
Burst through a plateau in your strength training by using a not-very-well-known lifting principle. It's called 'Step-Loading', and it could be just what you need to solidify your gains and get stronger. WARNING: "Step loading is an adult training progression. It weeds out impatient juveniles...
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Ep. 130 - Meal Prep, Is It Really Worth It?
Fitness professionals harp on and on about this all the time, but is "meal prep" all that it's cracked up to be? This episode dives deep into the pros and cons, and whether it's worth your time, effort, and money. Uncover the scary truth about meal prep and making large batches of food once and…
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Ep. 129 - Is It That You "Can't", Or "Won't"?
What do you do when the going gets tough? Do you dig in, grit your teeth, and keep going? Or do you let your negative self-talk take over and say "I CAN'T"? Is it that you 'can't' continue - or rather - a choice that you 'won't' continue? Discover why these two words are so different, and why…
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Ep. 128 - The Relationship Between Strength And Injury
Every muscle has a strength threshold and fatigue capacity. It's for this reason, you need to get as strong as you can and raise your strength levels as high as possible. So that everything becomes easier and requires less effort compared to your ceiling.