Athletic Studio LIVE

Welcome back to another episode of the Athletic Studio Live podcast! In this episode, Coach Hollie is joined by Coach Sam to discuss the impact of alcohol on your training and overall fitness. They dive into practical strategies for balancing social drinking with your fitness goals, especially as the social season ramps up. Whether you're aiming for weight loss, muscle gain, or just maintaining a healthy lifestyle, this episode is packed with valuable insights.Key HighlightsThe Impact of Alcohol on Training: Discover why training feels particularly challenging after a night of drinking.Planning Ahead: Learn how to schedule your workouts around social events to stay on track.Smart Drinking Strategies: Get tips on choosing lower-calorie drinks and managing your calorie intake.Practical Tips for Social Drinking: Find out how to maintain your routine and protein intake on event days.Mindset and Discipline: Understand the importance of saying no and practicing discipline.Client Success Stories: Hear about real-life transformations from clients who reduced their alcohol intake.Personal Experiences: Holly and Sam share their own experiences with balancing social life and fitness goals.With the right strategies, you can enjoy social events without compromising your fitness goals. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome back to the Athletic Studio Live podcast! In this episode, Coach Hollie and Coach Sam explore a crucial element that can transform your gym results: your training split. If you've been consistent with your workouts but feel like you've hit a plateau, this episode is a must-listen.Key HighlightsThe Importance of Training Splits: Discover why your training split is more critical than you might think.Recommended Splits for Different Schedules: Learn the best training splits for 3, 4, and 5+ day routines.Personal Experiences: Hear Holly and Sam's personal preferences and experiences with different training splits.Volume and Frequency: Understand the concepts of volume and frequency and how they impact your progress.When to Change Your Split: Find out when it's time to switch up your training routine.Advanced Training Splits: Get introduced to daily undulating periodization for a balanced approach to strength and hypertrophy.Maximizing Results in Limited Time: Tips for those with a tight schedule to still achieve their fitness goals.If you're feeling stuck in your current routine or not seeing the results you want, it might be time to reevaluate your training split. Tune in to this episode for expert advice from Coach Hollie and Coach Sam on how to optimize your workouts for maximum results. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome to another episode of the Athletic Studio LIVE Podcast.In this conversation, Coach Hollie sits down with Coach Sam, one of our head coaches at Athletic Studio LIVE, to talk about how to create a training program that’s not only effective but something you actually look forward to doing.They dig into what it really takes to build a routine that keeps you consistent long term  and how to strike the right balance between the exercises you love and the ones your body actually needs to reach your goals.You’ll hear Hollie and Sam talk about:Why enjoyment matters more than most people thinkHow to structure your program so it’s both fun and productiveThe difference between training preferences and training prioritiesWhat to do when you start avoiding certain exercisesAnd the mindset shift that helps you stay consistent even when it gets toughIf you’ve ever wondered how to make your training feel sustainable without sacrificing results, this episode is for you. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome to another episode of the Athletic Studio LIVE Podcast.In this conversation, Coach Hollie sits down with Coach Sam, one of our head coaches at Athletic Studio LIVE to unpack what’s really behind training plateaus and why most women stay stuck in the same body despite years of consistent training.They share what actually happens when you introduce a strength phase into your programming, how it transforms both your progress and physique and the performance shifts clients start to see almost immediately.You’ll hear Hollie and Sam talk about:The moment to know your current training has peakedWhat changes when you start training for strength, not just fatigueHow to fuel differently when you’re lifting heavierAnd the mindset shift that separates consistent results from constant resetsIf you’ve been training 3–5x a week and feel like your body hasn’t changed in months, this episode will connect the dots. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

In this episode of the Athletic Studio podcast, Gordon and Hollie dive into practical diet hacks that are high-protein, deficit-friendly, and easy to stick to. They discuss the importance of protein, the balance between food quality and quantity, and share actionable tips for meal planning and grocery shopping.Key HighlightsProtein Intake: Discover why protein is crucial for fitness goals and how much you should be consuming.Quality vs. Quantity: Learn the difference between eating healthy foods and managing portion sizes.Meal Planning Tips: Holly shares her go-to strategies for ensuring she hits her protein goals.Grocery Shopping Hacks: Find out why walking the perimeter of the grocery store can help you avoid processed foods.Protein Sources: Explore the benefits of protein shakes and whole food alternatives.Eating Out: Get tips on finding healthy options when dining out and the advantages of using tracking apps like MyFitnessPal.Variety and Flexibility: Understand how to maintain a balanced diet without getting bored.Preparation is Key: Learn why the most successful clients are those who plan their meals ahead of time.This episode is packed with valuable insights and practical tips to help you achieve your fitness goals through better nutrition. Whether you're new to fitness or looking to refine your diet, these hacks are designed to make your journey easier and more effective. Tune in to get the full scoop!  Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

In this episode of the Athletic Studio Live Podcast, hosts  Gordon Chommanivong  and Hollie Bryan  dive into the complexities of advanced results tracking in fitness training. They discuss the importance of progressive overload, the challenges of not seeing expected muscle gains, and the need for adjustments when results plateau.Key Highlights 👉 Progressive Overload vs. Total Volume Load - Understanding the difference between getting stronger and increasing total volume load for muscle building. 👉 Consistency in Key Lifts - The importance of keeping certain key lifts in your program to effectively track progress over time. 👉 Workout Density for Fat Loss - Strategies to increase workout density, such as supersets and tri-sets, to maximize fat loss within a set timeframe. 👉  Adjusting Sets Per Muscle Group - Finding the right balance of sets per muscle group to avoid doing too little or too much. 👉  Importance of Regular Tracking -The value of regular tracking through body scans, progress photos, and subjective feedback to ensure you're on the right path. 👉  Practical Tips for Self-Tracking - Actionable tips for those managing their own fitness journey, including the use of fitness apps and spreadsheets.Throughout the episode, Gordon and Hollie provide actionable tips for enhancing training results, whether working with a coach or managing your own fitness journey. Tune in to gain valuable insights and take your fitness training to the next level.  Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

 In this exciting episode of the Athletic Studio Podcast, hosts Gordon Chommanivong  and Hollie Bryan dive deep into the art and science of creating effective workout programs for clients. Whether you're aiming for body composition, general health, or fitness, Hollie shares her expert insights and practical tips to help you achieve your goals.Key Highlights: 👉 Initial Client Assessment - Hollie discusses the importance of the first consultation to evaluate clients' movement and training history. 👉 Full-Body Workouts for Beginners - Learn why Hollie prefers full-body workouts for beginners to ensure consistency and balanced development. 👉  Sam's Transformation Journey - Get a glimpse into Sam's journey from general training to becoming a top fitness model, including her training regimen and nutrition. 👉 Setting Realistic Goals - Hollie emphasizes the importance of setting manageable goals and gradually increasing workout intensity.This episode is packed with valuable insights for anyone looking to improve their fitness journey. From initial assessments to advanced training techniques and goal setting, Hollie's expertise shines through. Don't miss out on the chance to learn from the best and apply these tips to your own training.Make sure to follow the Athletic Studio Podcast on Instagram at Athletic Studio Live for more tips and behind-the-scenes content. Like, subscribe, and follow the podcast so you never miss an episode. Stay tuned for the launch of the Athletic Studio Live app, coming soon! Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome to another exciting episode of the Athletic Studio Live podcast! In this episode, your host Gordon Chommanivong is joined by a special guest and co-host, Hollie Bryan.  Hollie is one of our Senior Trainers and Sports Nutritionists at Athletic Studio. Today, we dive into Hollie's journey from professional dancing to becoming a top-tier fitness coach. Get ready for an episode filled with inspiring stories, expert advice, and practical tips for your fitness journey.Key Highlights👉 Meet Holly Bryan - Discover Hollie's background in professional dance and how it led her to the fitness industry.👉 Achievements and Experience - Hear about Hollie's impressive achievements, including training an Australian bodybuilding champion.👉 Training Philosophy - Uncover the myths Hollie debunked and her emphasis on proper programming and nutrition.👉 Overcoming Plateaus -  Hollie offers advice on breaking through fitness plateaus and the role of consistency and recovery.In this episode, we explored Hollie Bryan's inspiring journey from dance to fitness coaching, her training philosophies, and practical advice for overcoming fitness plateaus. Stay tuned for our next episode, where we will delve deeper into Hollie's training programs and how she trained Sam to become a fitness model champion. Don't forget to follow us on Instagram for more fitness tips and workout ideas.  Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

In this episode of the Athletic Studio Podcast, host Gordon Chommanivong welcomes back guest host James Vanoosten. Following the success of their previous discussion on integrating sports with weight training, they dive deeper into the psychological aspects of fitness and athletic performance. This episode is packed with insights on overcoming setbacks, the importance of mental health, and practical tips for achieving your fitness goals.Key Highlights: 💪Client Transformation Case Study: James shares an inspiring story of a client who overcame significant setbacks, including weight gain and injuries, to achieve remarkable results. 💪Psychological Strategies in Training: The discussion covers the importance of mental health in fitness, including reflection, taking constructive criticism, and the benefits of journaling. 💪Body Image and Social Media: They explore the impact of social media on body image and the importance of setting realistic goals to maintain long-term success. 💪Practical Tips for Fitness Success: James offers actionable advice on training for oneself, managing social media intake, and utilizing professional help to improve mental resilience.This episode is a must-listen for anyone looking to enhance their fitness journey through the power of psychology. James Vanoosten's insights and practical tips provide valuable guidance for overcoming obstacles and achieving lasting success. Don't miss out on this engaging and informative discussion. Listen to the full episode now and transform your fitness journey! Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome to another exciting episode of the Athletic Studio podcast! In this episode, host Gordon Chommanivong is joined by a special guest, James Van Oosten, one of the founding trainers at Athletic Studio. James brings a wealth of experience in athletic development and shares his insights on integrating weight training with sports activities. Whether listeners are athletes or individuals looking to optimize their fitness routines, this episode promises valuable information.Key Highlights:💪 James' Background and Expertise - James discusses his academic journey and extensive experience in exercise science and psychology.💪In-Season vs. Pre-Season Training - The episode explores the differences in training focus during in-season and pre-season periods.💪Training Recommendations for Busy Professionals - Tips are provided on how to balance work, sport, and resistance training effectively.💪Psychological Aspects of Training and Sport -The importance of managing arousal levels and other psychological strategies to enhance performance is highlighted.💪 Practical Tips for Listeners - The discussion includes the importance of planning, recovery, and maintaining motivation in one's fitness journey.Thank you for tuning in to this episode of the Athletic Studio podcast! The discussion with James Van Oosten offers insightful and inspiring content. If listeners enjoyed this episode, they are encouraged to share, rate, and like the podcast. Additionally, following Athletic Studio on Instagram will help them stay connected and see how their fitness and health improve with this newfound knowledge. Until next time! Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome back to another episode of the Athletic Studio podcast! In today's special episode, we dive into the current health, wellness, and fitness trends that we find less than impressive. This episode is particularly significant as it marks Kate's final appearance as a co-host. Join us as we share our candid thoughts and reflections on these trends, and discuss the future of the podcast.Key HighlightsCalorie Counting on Social Media: We discuss the oversimplified approach of some fitness influencers who focus on calorie counting and food labels without providing deeper nutritional education.Hybrid Training: We explore the recent hype around hybrid training, combining strength training and running, and why we think it's not as revolutionary as it's made out to be.Run Clubs: We delve into the social dynamics of run clubs, noting their popularity for both fitness and socializing, and the potential pitfalls to be aware of. Misleading Fitness Content: We critique fitness content that makes unrealistic promises, such as "tone your arms in 50 days," and emphasize the importance of a holistic approach to fitness.Sexualization in Fitness Marketing: We discuss the trend of sexualizing fitness content to gain attention on social media and the lack of educational value in such approaches.We hope our discussion has given you some food for thought about the current trends in health and wellness. As we bid farewell to Kate, we look forward to bringing you more valuable content with new voices from Athletic Studio. Don't forget to follow us on Spotify, Instagram, and YouTube. Your support through sharing, rating, and liking the podcast helps keep it alive. Stay connected with us for more fitness and health insights. Until next time! Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome back to another episode of the Athletic Studio podcast! In this special episode, your hosts Gordon Chommanivong and Kate Oman dive into a more personal topic: their top five fitness and health habits that they simply can't live without. These are the routines and practices that keep them at their best, both in their personal lives and professional careers. Tune in to get an inside look at what keeps them motivated and on track.Key HighlightsWeight Training - Discover why weight training is a non-negotiable part of Gordon's life and how it impacts his professional image.Daily Walks - Learn about Kate's commitment to daily walks and the mental clarity she gains from this simple yet powerful habit.Rest and Recovery - Understand the importance of taking a day off to recharge and how Gordon incorporates this into his busy schedule.Activity Planning - See how Kate uses an activity planner to organize her workouts and stay on track with her fitness goals.Supplementation and Nutrition  - Explore the role of supplements and specific nutritional habits that both Kate and Gordon incorporate into their daily routines.We hope you enjoyed this more personal episode of the Athletic Studio podcast. Kate and Gordon shared their essential fitness and health habits, offering valuable insights into what keeps them motivated and balanced. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome back to another episode of the Athletic Studio Podcast! Your hosts, Kate Oman and Gordon Chommanivong, are here to guide you through the intricacies of rethinking training and energy expenditure for fat loss. In this episode, we challenge the common notion that more is always better and provide insights into achieving optimal results with a balanced approach.Key Highlights💪Rethinking the "More is More" Mentality: Discover why jumping into multiple high-intensity sessions might not be the best approach for fat loss.💪Importance of Low-Intensity Exercise: Learn about the underrated benefits of walking and other low-intensity activities for both mental and physical health.💪Personal Experiences and Insights: Kate shares her journey with CrossFit and the impact of overtraining on her body.💪Structuring Workouts for Recovery: Tips on how to balance high-intensity workouts with proper rest and recovery.💪Actionable Steps for Overtraining: Practical advice on how to adjust your training and nutrition to see better results.Kate and Gordon wrap up the episode by reiterating the importance of quality over quantity in both training and nutrition. They encourage listeners to trust the process, work with professionals, and make gradual adjustments to their routines for optimal fat loss and overall health. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome back to another episode of the Athletic Studio Podcast! In today's episode, your hosts Kate Oman and Gordon Chommanivong delve into the intriguing topic of whether to go all in or take a more gradual approach in your fitness transformation journey. But first, we share some exciting updates about new additions to our studio that are making waves among our trainers and clients.Key Highlights💪New Gym Accessories: Discover the advanced performance systems we've introduced to enhance training and prevent injuries. Also find out about a new addition that’s been a hit among our trainers and clients💪 Transformation Strategies: We discuss the pros and cons of going all in versus a gradual approach in your fitness journey. Hear real client experiences and the common struggles they face with different approaches.💪 Identity Shift:  Understand the importance of an identity shift in achieving long-term fitness success. Find out how small, impactful habits can make a big difference.💪 Practical Advice: Get tips on how to start your transformation journey, whether you prefer an all-in or gradual approach. We hope you found our discussion on the all-in versus gradual approach to fitness transformation insightful. Remember, whether you choose to dive in headfirst or take it step-by-step, the key is to find what works best for you and your lifestyle. Don't forget to follow our podcast on Spotify, Apple Podcasts, or wherever you get your podcasts. Also, connect with us on Instagram at Athletic Studio for more tips and updates. If you enjoyed this episode, please share, rate, and like our podcast to help us continue bringing you valuable content. Until next time, stay active and stay healthy! Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome back to another episode of the Athletic Studio Podcast! In today's episode, your hosts Gordon Chommanivong and Kate Oman delve into the intricacies of caloric needs and why it's crucial to avoid comparing your diet to others. Whether you're influenced by social media, friends, or celebrities, understanding your unique nutritional requirements is key to achieving your fitness goals.Key Highlights:💪The Pitfalls of Comparison: Why following someone else's diet plan can be misleading.💪Individual Factors: How height, weight, muscle mass, and lifestyle impact your caloric needs.💪Social Media Influence: The reality behind "What I Eat in a Day" videos.💪Using Calorie Calculators: How to get a rough estimate of your caloric needs and why it's just a starting point.💪Trial and Error: The importance of experimenting to find what works best for you.💪Sustainable Nutrition: Balancing preferred food choices and dietary restrictions for long-term success.Conclusion:The key to achieving your fitness goals lies in understanding and catering to your unique needs. Stay in your own lane,  and use others' nutrition plans as inspiration rather than a strict guide.  Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome to the Athletic Studio Podcast , in this episode, your hosts Gordon Chommanivong and Kate Oman tackle the timely topic of maintaining your fitness and nutrition goals during the chilly winter months. As Melbourne braces for the cold, we share personal insights and strategies to help you stay active and motivated. Whether you're facing rain or the cold snap, we've got tips to keep you moving forward.Key Highlights:💪Indoor Alternatives: Discover how switching certain activities indoors can make a big difference.💪Appropriate Winter Attire: Learn about the importance of layering and the right apparel for cold-weather workouts.💪Keeping Up with Cardio: We discuss various ways to ensure you're meeting your step count even when you're staying indoors.💪Motivation Boosters: Find out unique strategies that can help you stay motivated through the colder days.💪Routine Matters: Why sticking to a routine can be your biggest ally in winter fitness.💪Social Connections: The role of workout buddies and community in keeping you accountable.💪New Activities: We touch on how trying new workouts can rejuvenate your winter fitness regime.Don't let the winter chill put a freeze on your fitness goals. Tune in to this episode of the Athletic Studio Podcast for creative and effective ways to stay motivated and active throughout the season. Remember, it's about finding what works for you and keeping the momentum going, no matter the weather.  Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome to another episode of the Athletic Studio podcast, where your hosts, Gordon Chommanivong and Kate Oman, dive into the essential and often challenging aspects of fat loss. In this episode, titled "5 Fat Loss Truths You're Going To Experience," we explore what truly happens during a fat loss journey, balancing the positive outcomes with the realities that many tend to overlook.Key Highlights of the Episode💪 Hunger is Inevitable: Discover why feeling hungry is a natural part of the fat loss process and what you can do to manage it without feeling overwhelmed.💪Expect Plateaus: Learn about why your progress might stall and the strategic decisions you can make to overcome these plateaus effectively.💪Sustainability of Staying Lean: We discuss the realities of maintaining a low body fat percentage all year round and its implications on your health and lifestyle.💪Social Challenges: Gain insights on how socializing can change during a fat loss phase and tips on how to handle social meals and gatherings.💪Duration of Fat Loss Phases: Understand the importance of keeping fat loss phases short to avoid negative health impacts and how to optimize these periods for better results.In conclusion, this episode sheds light on the truths of fat loss that are crucial for anyone looking to embark on this journey. Gordon and Kate blend their personal experiences with professional advice to provide a comprehensive guide to navigating the complexities of fat loss. Tune in to get the full depth of each point and equip yourself with the knowledge to tackle your fat loss goals head-on.Remember to follow us on Spotify, Apple Podcasts, and YouTube for more insightful episodes. Join us next time on the Athletic Studio podcast for more fitness truths and tips! Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome back to another episode of the Athletic Studio Podcast with your hosts Gordon Chommanivong and Kate Oman. This week, we dive into the transformative world of muscle building, sharing not just our personal and client successes, but also providing you with top-notch strategies to enhance your muscle growth effectively.Key Highlights:Muscle Building Tips: Uncover five crucial strategies that could redefine your training sessions and help you achieve your muscle-building goals.Training Techniques: Explore advanced techniques like drop sets, rest-pause, and pre-exhaust methods to push your limits and maximize muscle growth.Changing Training Stimuli: Learn about the importance of varying your workout equipment and techniques to keep your muscles guessing and growing.In this episode, we not only share effective muscle-building tips but also inspire you with real-life stories from our studio. Whether you're a fitness enthusiast or a professional trainer, these insights will help you elevate your fitness game.Tune in now to step up your fitness journey! Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome to the latest episode of the Athletic Studio Podcast where we delve into the world of fitness and training. Today, we're focusing on a specialized training method known as Daily Undulating Periodization (DUP) and how it can revolutionize your strength and body composition results.Key Highlights:         💪DUP Explained: It's a method where workouts vary daily, unlike traditional linear training.        💪Benefits: DUP leads to faster strength gains, breaks plateaus, and targets weak areas effectively.        💪Implementation: Best for those training at least four days weekly, exposing them to varied rep ranges.         💪Success Tips: Focus on recovery, nutrition, and varied rep ranges for optimal results.By incorporating DUP into your routine, you're likely to see significant improvements in both strength and body composition. If you're ready to take your training to the next level, consider giving DUP a try.-----------------------------------------------------------------Undulating Pyramid Training (UPT), often referred to more broadly as non-linear periodization in strength training, has been the subject of several studies that highlight its effectiveness, especially in comparison to traditional linear periodization methods. Here are some key studies and their findings that emphasize the benefits of this training approach:Study by Rhea et al. (2002): This study, titled "A Comparison of Linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Strength," found that daily undulating periodization (DUP) was more effective at increasing strength over a period of 12 weeks compared to linear periodization (LP). Participants who followed the DUP approach showed significant improvements in strength across various exercises.Study by Prestes et al. (2009): In the study titled "Comparison Between Linear and Daily Undulating Periodized Resistance Training to Increase Strength," similar findings were reported. DUP led to greater strength gains in bench press and leg press compared to LP, suggesting that varying intensity and volume within a week could lead to superior adaptations.Study by Monteiro et al. (2009): Their research, "Non-linear Periodization Maximizes Strength Gains in Split Resistance Training Routines," demonstrated that non-linear periodization, which includes undulating models, resulted in significant strength gains for athletes engaging in split routines, reinforcing the notion that varying training stimuli can prevent adaptation plateaus.Study by Buford et al. (2007): Titled "A Comparison of Periodization Models During Nine Weeks with Equated Volume and Intensity for Strength," this study highlighted that non-linear periodization led to better preservation of lean body mass and strength gains over a shorter period, emphasizing the benefits of varying training loads for body composition.Meta-analysis by Harries et al. (2015): This meta-analysis reviewed the effectiveness of different periodization models and concluded that non-linear periodization, including undulating models, tends to be more effective than linear models for increasing both strength and power in resistance-trained populations. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome back to the Athletic Studio podcast! Today's episode is a deep dive into reverse dieting, the strategic approach to increasing calorie intake after a period of caloric restriction.Key Highlights:💪What is Reverse Dieting: A technique to safely raise calorie consumption post-diet.💪 The Process: Gradually add calories and monitor the body's response.💪 Tracking Progress: Keep an eye on weight and measurements to manage the increase.💪 Exercise Maintenance: Continue working out, but adjust intensity as needed.💪 Stopping Point: End reverse dieting when hunger is controlled and body functions are normal.In conclusion, reverse dieting is a critical step for maintaining your physique and metabolic health after a calorie deficit. It's about smart, controlled calorie increases to ensure sustainable results. For more insights, follow us on Instagram at Athletic Studio, and if you're in Melbourne, drop by our studio. Share and like our podcast to help us grow, and stay tuned for more fitness wisdom! Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome back to the Athletic Studio Podcast! In this episode, we're thrilled to discuss the journey of structured training programs and how they can lead you to your fitness goals. After a short break due to Gordon's food poisoning, we're here to share insights on programming your workouts effectively.Key Highlights:💪The importance of the Preparation Phase in setting a fitness routine and improving body composition. 💪Advancing to the Build Phase with more complex exercises and a strategic increase in caloric intake.💪Entering the Shred Phase to focus on fat loss by leveraging the fitness and nutrition groundwork laid in earlier phases.💪The critical role of training volume and the recommended sets per muscle group.💪Incorporating structured social meals for diet flexibility. And the availability of downloadable training programs and an informative ebook for guidance.This episode underscores the importance of a structured approach to training, starting with a solid foundation and progressively intensifying both workouts and nutrition. By adhering to these phases, sustainable fitness results are within reach. Keep up with us on Instagram for the latest updates and resources, and we'll see you in the next episode! Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

In today's episode, we're getting real about the fitness journey—sharing the raw truths and the lessons we've learned along the way. We're here to save you from the trial and error that we went through, giving you straight-up advice to help you navigate your own path to fitness success.Key Highlights:     💪 Introduction to Our Fitness Backgrounds     💪 The Pitfalls of High-Intensity, Bodyweight Guides     💪 Misconceptions About Intensity and Results     💪 The Importance of Structured Programs     💪 Learning from Real-Life Trainers vs. Fitness Influencers     💪The Dangers of Idolizing Fitness Figures     💪 The Role of Consistency in Achieving Fitness Goals     💪 The Truth About Supplements and Industry Hype     💪 Finding Balance in Diet and Avoiding Extremes     💪 The Value of Seeking Guidance in Your Fitness JourneyThis episode was all about peeling back the curtain on our fitness paths and sharing the wisdom we've gained. We hope our candid conversation helps you navigate your own journey with a little more ease and a lot less trial and error. Remember, it's not about what everyone else is doing; it's about finding what works for you and sticking with it.  Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome to our comprehensive discussion on auto-regulation in your health and fitness journey. In this episode, we delve into the nuances of knowing your body, recognizing the signs it gives you, and making the right choices about your workout routines. Whether you're faced with unexpected life events or just trying to gauge your daily readiness for exercise, we've got you covered with practical strategies and personal insights.Key Highlights:       💪Understanding Auto-Regulation       💪Establishing a Personal Baseline       💪Utilizing Technology for Tracking Performance       💪Recognizing Signs of Overtraining and Under-Recovery       💪The Role of Deload Weeks       💪Gauging Readiness for Exercise Without Technology       💪Mental Benefits of Showing Up       💪Strategies to Avoid Overexhaustion       💪Preparation and Planning       💪Balancing Training and Recovery Activities       💪Personal Trial and Error in FitnessThis episode shed light on the importance of auto-regulation and how it can significantly impact your fitness routine. By tuning into your body's needs and adapting accordingly, you can maintain a sustainable and effective workout regimen. Remember, the journey to optimal health and fitness is unique to each individual, and what works for one may not work for another. Keep experimenting, stay prepared, and never underestimate the power of rest and recovery. Join us next time for more insights into making the most of your health and fitness endeavors. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

In this episode, we explore the concept of functional hypertrophy, which is all about building muscle and strength that serves us in our daily lives. We discuss how to achieve a physique that's not only aesthetically pleasing but also functional and healthy. Whether you're looking to avoid bulkiness, improve your longevity, or simply want to be stronger for everyday tasks, this episode has got you covered.Key Highlights:          💪Understanding Functional Hypertrophy          💪Balancing Muscular Endurance and Relative Strength          💪The Importance of Strength Training at Any Age          💪Rep Ranges for Functional Strength          💪Personal Stories and Practical Applications          💪Programming Functional Strength in Workouts          💪Overcoming Plateaus with Functional Training          💪The Role of Functional Hypertrophy in Body CompositionIn conclusion, functional hypertrophy is a game-changer for anyone looking to enhance their quality of life through fitness. It's not just about looking good; it's about being strong, capable, and healthy at any age. By incorporating the principles discussed in this episode into your training regimen, you can achieve a body that's not only fit but also functional for the long haul. So, get ready to train smart and build the strength that truly matters. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome to our latest episode where we delve into the transformative journey of personal training, goal setting, and the process of preparing for a fitness photo shoot.  Gordon, opens up about his personal experiences, providing a candid look at the challenges and triumphs of striving for peak physical condition. Whether you're a fitness enthusiast or simply curious about what it takes to get photo shoot ready, this episode is packed with valuable insights.Key Highlights:         💪 Personal Training Sessions         💪 Weekly Training Routine         💪 Motivation for a Photo Shoot         💪 Journey from Overweight to Fitness Model         💪 Training and Nutrition Plan         💪 Post-Photo Shoot Reflections         💪 Advice for Photo Shoot PrepThis episode offers a rare glimpse into the dedication required to achieve a fitness goal as specific and demanding as preparing for a photo shoot. Gordon's story is not just about physical transformation but also about the mental resilience and strategic planning involved in such a journey. Whether you're inspired to set your own fitness goals or simply appreciate the discipline involved, we hope this conversation leaves you motivated and informed. Stay tuned for more inspiring stories and practical advice in our upcoming episodes. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome to our latest episode where we delve into the art of staying injury-free through personalized and strategic training methods. Whether you're a seasoned athlete or just starting your fitness journey, understanding how to prevent injuries is crucial for continuous progress. Join us as we share expert insights on creating a tailored program, identifying weaknesses, and incorporating the right exercises to keep you moving forward.Key Highlights:💪The Importance of Personalized Programs: Learn why a training program should be tailored to your individual needs and how it can prevent injuries.💪Identifying Weaknesses: Discover how to spot your weak points and why addressing them is critical for balanced strength and injury prevention.💪Exercise Progressions: Find out how to start with simple exercises and gradually progress to more challenging movements to build strength safely.💪Remedial Exercises: Get tips on integrating remedial exercises into your daily routine and workout sessions to target and strengthen weak areas.💪Accessory Exercises: Understand the role of accessory exercises in your workouts and how they can help improve specific weaknesses.💪Recovery and Nutrition: Hear about the importance of recovery periods, deloading, and proper nutrition in supporting your training and preventing injuries.This episode is packed with actionable advice to help you train smarter and avoid the common pitfalls that lead to injury. Remember, it's not just about working hard but also working intelligently and listening to your body. For more detailed guidance, check out our ebook in the show notes, and keep tuning in for more strategies to stay at the top of your game all year round. Stay strong, stay safe, and keep pushing towards your fitness goals! Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

In this episode, we delve into the fascinating topic of mastering your sleep. Gordon, our host, shares his passion for this subject and introduces the book "Sleep" by Nick Littlehales, which has provided him with valuable insights. We explore key topics such as understanding sleep cycles, the importance of planning sleep, the impact of napping, the significance of your chronotype, and creating a sleep-friendly environment. By the end of this episode, you'll have a deeper understanding of how to optimize your sleep and reap its numerous benefits.Key Topics:💪Understanding sleep cycles and the importance of planning sleep.💪Exploring the impact of napping and the optimal duration for power naps.💪Discovering the significance of your chronotype and how it affects your sleep and performance.💪Creating a sleep-friendly environment by aligning with nature, minimizing blue light exposure, and ensuring a comfortable sleep environment.By implementing the insights shared in this episode, you'll be equipped with practical strategies to improve the quality of your sleep and enhance your overall well-being.Tune in to this episode and unlock the secrets to mastering your sleep for a healthier and more productive life. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

In this episode, we dive into post-holiday workout strategies for weight loss and fat loss. While nutrition plays a significant role in achieving these goals, optimizing your training routine can further enhance your results. We discuss various training protocols and provide examples to help you get started on your fitness journey.Key Highlights:💪Training Intensity and Rep Ranges💪Four Training Programs💪Nutrition Strategy💪Deload Week and Listening to Your BodyImplementing these post-holiday workout strategies can help you kickstart your weight loss and fat loss journey. Remember to prioritize nutrition, choose the right training program for your goals, and listen to your body's signals. By finding the right balance between training and nutrition, you can achieve sustainable results and improve your overall fitness. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome back to our first episode of the year! Today, we dove deep into strategies for regaining your fitness and optimizing your body after the holiday season. We understand it's easy to fall off the wagon during festive times, so we're here to guide you back on track without resorting to extreme measures.Key Points Discussed:💪Individualized Approach: We emphasized the importance of finding methods that work for you. 💪Maintaining Momentum: Consistency in training can help offset less-than-ideal nutrition during social gatherings.💪Setting Realistic Goals: It's about small, sustainable steps rather than drastic changes.💪Detox Methods: We touched on the topic of detoxing, with a focus on getting back into a normal routine as the best way to "detox." We also discussed the potential benefits of saunas, ice baths, and beach swims as enjoyable and sustainable activities.💪Intermittent Fasting: We explored intermittent fasting, its benefits, and who it might be suitable for. 💪Low-Carb Bootcamp and Elimination Diets: We stressed the importance of not eliminating essential nutrients and maintaining a balanced diet.💪Supporting the Liver: We talked about supporting the liver through training, nutrition, and potential supplements.💪Consistency and Recovery: Consistency in training and prioritizing recovery are key. Setting goals for direction and ensuring they match your 'why' can help maintain focus and motivation.💪Seeking Professional Guidance: For those who need extra support or have plateaued, getting a coach can provide new training goals and accountability.We wrapped up the episode by reminding listeners to take our discussion on extreme methods with a grain of salt. The best approach is to start today rather than tomorrow and to choose habits that you can maintain in the long term. Stay tuned for more episodes, and don't forget to follow us on socials for updates and insights. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

We trust you’ve been elevating your fitness and health goals, and we’re excited to provide you with valuable insights from the latest episode of the Athletic Studio Podcast!In this episode, we’ll give our take on tracking versus not tracking. We’ll review the pros and cons of using apps like MyFitnessPal to track nutritional intake, discussing how it can impact awareness and education on nutrition. We’ll also share our experiences and client recommendations, highlighting the importance of understanding individual needs and avoiding a one-size-fits-all approach. We’ll touch on mental fatigue, potential feelings of restriction, and the possibility of achieving body composition results without tracking.We’ll focus on:💪 Tracking vs. Not Tracking: Benefits and drawbacks of tracking calories and macros💪 Strengthening awareness of protein intake and its impact on overall diet and physique💪 Importance of understanding one’s nutritional needs and intake for long-term health💪 Encouraging tracking as a tool for nutritional education and empowering individuals to make informed decisions about their nutritional needs💪 Personalised approach to tracking: Tailoring the tracking process to individual needs and goalsThroughout the episode, we will emphasize the significance of prioritizing health and provide a thought-provoking discussion that will challenge the way you approach your fitness and nutrition journey! Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

This episode of Athletic Studio will be a bit different as we will take a closer look at one of our client’s stories: Mary and her incredible fitness journey. Over the past year, Mary has steadily lost 10 kilos and increased her muscle mass, completely transforming her body composition. Even more impressive is that she's achieving these results while balancing a busy family life and professional career. We will talk about her experience and discuss the strategies that have helped her succeed. We’ll focus on:💪 Highlights of the client's story, commitment to training, and results achieved.💪 Explanation of the initial focus on adopting healthier eating habits.💪 The importance of building muscular endurance and resilience.💪 Why education, gradual changes, and building a sustainable lifestyle are essential.💪 How to maintain the positive trend of decreasing fat mass and increasing muscle mass.If you're a busy professional looking for inspiration on achieving your health and fitness goals, this episode is for you! Join us as we discuss a client’s transformation and explore the power of consistency and making gradual changes over time. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Why is it important to find a Personal Trainer who isn't just a "YES Man"? You want a trainer who will challenge you and push you beyond your limits. Don't settle for someone who lets you off the hook with a half-hearted effort!In today’s episode of Athletic Studio, we’ll talk about what every client wants to know: the tough advice your PT won't tell you! From being a yes man to holding your client accountable, we will discuss the importance of honest conversations and setting realistic goals. We also explore the balance between being social and staying focused on results, as well as the role of education and challenging beliefs in achieving success.We’ll focus on:💪 The importance of honesty and tough advice in personal training.💪 The role of the client in achieving results.💪 Finding the right Personal Trainer should focus on results first and a positive relationship will naturally develop over time.💪 Balancing social life with fitness goals.💪 Why it’s essential to have a good working relationship with your Personal Trainer.Tune in to gain valuable insights about personal training and find out why building a strong relationship with your trainer is key to reaching your fitness goals. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

The importance of cultivating friendships aligned with health and fitness interests is a game-changer.In the latest episode of Athletic Studio, we will explore the transformation of body and mind as we hit new levels in health and fitness. We’ll go through the challenges that arise when our physical changes surpass our old identity. We'll also discuss the importance of cultivating new friendships aligned with health and fitness interests while seeking acceptance from existing friends. We’ll focus on:💪 Cultivating Friendships Aligned with Health and Fitness Interests.💪 Importance of Seeking Support and New Friendships Aligned with Health and Fitness Values.💪 The Non-Linear Nature of Personal Development and the Mind-Body Experience.💪 Reminding Oneself of Initial Motivation and Establishing New Goals.💪 Not Adopting an All-or-Nothing Approach to Lifestyle Changes and Focusing on Sustainable Habits.From setting new goals to staying on track with fitness habits, we'll uncover the non-linear nature of personal development and the evolving acceptance of prioritizing health and fitness over social events. Join us as we navigate the journey of transforming our bodies and minds in the pursuit of a healthier lifestyle. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

How do parties and celebrations affect our ability to stay on top of our fitness game?We all know the Holidays are just around the corner. In this episode of the Athletic Studio Podcast, we’re going to discuss improving your body composition during the festive season. We'll be sharing tips on how to stay fit and maintain your results throughout social events, work obligations, travel, and holidays. We’ll focus on:💪 Importance of sticking to your values and identity as a healthy individual and saying no to events that don't align with your goals.💪 Planning and preparing for social events in advance.💪 Why nutrition and training leading up to an event is essential💪 The concept of "banking calories" throughout the week to enjoy treats at an event.💪 Maintaining self-awareness and making empowered choices.Make sure to tune in! Fitness goes beyond just being in the gym, and we believe in incorporating a healthy and balanced lifestyle. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Are you looking to find the perfect personal trainer?With so many choices out there (in person and virtual as well!) it’s hard to know what is the right fit for you.In today’s episode of the Athletic Studio Podcast, we’ll be discussing the crucial steps to finding the perfect personal trainer for your fitness journey. Discover the three main places where personal trainers can be found, from big box gyms to personal training studios and even online. We’ll talk about the pros and cons of each location and help you determine which environment suits you best. We’ll also go through choosing the right personal trainer. Learn where to find these results and how to navigate the process, whether you’re exploring a big box gym or conducting consultations.We’ll focus on:🏋🏻 Finding personal trainers: Where to really look?🏋🏻 Qualities to look for in a personal trainer that can deliver your needed results.🏋🏻 How do you find the right fit?Don't settle for just any personal trainer - find the one that's perfect for YOU! Take the time to research, reach out, and ask questions. Your fitness journey deserves the best guidance. 💪💯 Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Are you tired of feeling fatigued after your training sessions? Want to recover better and achieve incredible results?In today's episode, we are discussing a matter that is crucial for any athlete or fitness enthusiast  — recovering effectively for better results! As we know, training and pushing ourselves to the limit is crucial for progress, but it also comes with the risk of fatigue. So, how do we ensure that we recover properly and avoid hitting a plateau in our training? We’ll talk about the signs of under-recovering, the importance of super-compensation, and share our take on how to create a solid recovery system. 💯We’ll focus on:💪 Importance of recovery in athletic training and why you need effective recovery to achieve optimal results.💪 Definition and Explanation: Overtraining and Super Compensation.💪 Common issues in recovery and strategies to address them.💪 Introduction to Relative Energy Deficiency in Sport (REDS).Tune in to this episode for all things fitness, recovery, and self-improvement.  Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Are you ready to take your fitness game to the next level? 💪🏋️‍♀️Today on Athletic Studio, we'll be discussing the importance of proper nutrition and recovery, as well as the motivation that comes from increasing weight during your workouts. Plus, we'll share some tips on how to have a successful gym session, the benefits of having a positive mindset, and how to choose the right exercises for your program. Stick around as we also touch on the use of supplements, the significance of tempo and rest times, and the role of intensity in your training.We’ll focus on:💪 Importance of eating well and proper recovery for muscle growth.💪 Increasing weight in workouts is motivating and leads to improved fitness and strength.💪 Why warm-ups are crucial when training alone in the gym.💪 A positive mindset and high energy contribute to a successful gym session.💪 Understanding the information about reps, sets, tempo, and rest times in a program.Stay fit and motivated! Remember that time is valuable, so make the most of your gym sessions. Tune in to learn more about optimizing your muscle growth and training sessions.  Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

In today’s episode of the Athletic Studio Podcast, we’re giving you the lowdown on how to plan your nutrition and training effectively for great results. We get that not everyone has a personal coach, so we’re here to help you create your own plan, just like we do at Athletic Studio. 💪🏼Whether you want to lose weight, build muscle, or stay fit, we’ve got you covered. Join us as we talk about setting realistic goals, how often to work out for the best results, and important nutrition factors like calories and nutrients. Even if you have access to a coach or personal trainer, this episode will provide you with valuable insights on how to move in the right direction with your fitness goals.We’ll focus on:🏋🏽 Understanding if your plan is sustainable long-term and the importance of setting realistic goals and expectations.🏋🏽 The role of nutrition in achieving goals.🏋🏽 Different goals: fat loss, muscle building, maintenance.🏋🏽 Tracking calories and macronutrients using apps.🏋🏽 Importance of fats for hormonal health.The full episode is now live on your go-to podcast streaming platforms! 🔥 Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

On this episode of the Athletic Studio Podcast, we're talking about the challenges of losing your first 3 to 5 kilos. We'll discuss how to take practical steps and build momentum for a successful health and fitness journey. We'll also share tips on self-awareness, like keeping a food diary and tracking your exercise, daily steps, water intake, and sleep. Plus, we'll guide you on gradually increasing your physical activity to reach your personal goals.We’ll focus on:💪 Importance of losing 3 to 5 kilos and of taking action and seeing results.💪 Self-awareness, honesty, emphasis on not needing drastic changes initially.💪 Use of food diary and tracking steps, hydration, and sleep.💪 Taking actionable steps based on data and the incremental increase of steps💪 Small changes and setting achievable goals.Tune in to learn how making small changes can lead to big results on your weight loss journey. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

In this episode of the Athletic Studio Podcast, we're talking about fitness and how to get the results you want. We'll look at different ways to work out, like personal training, group classes, online programs, and exercising on your own. It's important to choose the right fitness approach for your goals.We’ll focus on:💪 Importance of choosing the right fitness service for individual needs and goals.💪 Differentiating between individuals who prefer self-paced programs and those who require extra support.💪 Benefits of group training such as variety and less intensity compared to personal training.💪 Pros and cons of different fitness services.💪 Highlighting the importance of individualized attention and tailored approach in achieving specific goals.Join us as we share some advice to help you navigate the fitness industry and choose the best training method for optimal results. Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome to the Athletic Studio Podcast, where we're all about helping you reclaim your health, body, and performance. We’re your hosts, Kate Oman and Gordon Chommanivong.In our first episode, we'll talk about how to get back in shape after taking a break from the gym. Whether it's due to life changes, stress, work, or family, we'll help you stay motivated and committed to your fitness goals. We'll discuss aligning your goals with your “Whys”, setting effective goals, and staying motivated for the long haul. We'll also cover the benefits of planning ahead, using rewards, and acknowledging your achievements.What we’ll focus on:💪 Importance of reassurance and motivation.💪 Aligning your goals with your “whys” and shifting goals and having multiple whys for long-term success.💪 Planning ahead and setting future goals.💪 Importance of acknowledging and rewarding achievements.💪 Examples of rewards (e.g., new bathing suit, new pair of runners), acknowledging and celebrating achievements.Join us as we share our insights on reclaiming your health and fitness journey!  Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive 

Welcome to the Athletic Studio Podcast, where we're all about helping you reclaim your health, body, and performance. With your hosts Kate Oman and Gordon Chommanivong.If you've been away from training for the past couple of years because, well, life happens, then this podcast is made for you! Whether you're looking to transform your body through weight training, optimize your nutrition for fat loss and health, or learn specific training methods tailored to your goals, we've got your back.In our weekly episodes, we're super stoked to be on this journey with you — transforming your body through weight training, getting your nutrition on point for fat loss and optimal health, exploring different training methods to suit your goals, and most importantly, teaching you how to not only achieve your goals but sustain them for life.Join us on the journey to live the life that you deserve!Stay tuned for weekly episodes, available on all podcast platforms.  Already training and eating well but your body still isn’t showing it?Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.Follow on Instagram: @athleticstudiolive