Afleveringen
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Struggling to stay consistent with your nutrition? Good nutrition doesn’t have to be complicated. In this episode, learn about seven no-fuss meal prep tips to help you keep your nutrition on track effortlessly. From starting simple with easy recipes to batch-cooking protein and investing in quality containers, these tips make meal prep straightforward and manageable.
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Timestamps:
(00:15) Struggling with Nutrition Consistency? Here’s the Fix
(01:46) Start Simple: Easy Recipes for Meal Prep
(03:46) Prep Smart Snacks to Stay on Track
(05:18) Batch Cooking Protein for Busy Days
(06:42) The One-Pot Method: Easy and Nutritious Meals
(07:29) Invest in Quality Containers for Meal Prep Success
(08:33) Spice Things Up for Variety in Meals
(10:45) Don’t Overcomplicate Meal Prep
(12:49) Recap: 7 Tips for Simple and Consistent Nutrition
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In this episode, I share an update on my fitness journey, including my progress after a hamstring tear. I cover how I’m managing strength training, Brazilian Jiu-Jitsu, and nutrition, as well as the role of rehab, stretching, and foam rolling. I also discuss calorie tracking, protein goals, and how I plan to maintain consistency until my upcoming trip to England.
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Timestamps:
(03:14) Hamstring Recovery: Physio, Stretching, and Foam Rolling
(07:11) Strength Training Update: 3x Weekly, Upper/Lower Split
(09:16) Brazilian Jiu-Jitsu: Training and Recovery
(10:22) Estimating Daily Steps Without Fitbit
(12:21) Nutrition: Calorie Deficit and Losing 2kg in October
(13:55) Calorie Tracking: 2,400 Calories and 180g Protein
(16:44) Current Supplements: Whey Protein and Creatine
(19:10) Sleep for Recovery: Aiming for 8 Hours Daily
(20:23) Upcoming England Trip: Intuitive Eating and Guest Passes for Training
(22:06) Summarising my Fitness Journey
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Zijn er afleveringen die ontbreken?
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In this episode, Mike Doehla, former owner of one of the USA's most successful nutrition companies, Stronger U, shares his expert tips and advice on achieving successful fitness progress and fat loss. We discuss the importance of planning, support systems, and community, while also debunking common calorie tracking errors and nutrition misconceptions.
Mike offers great tips on setting calorie goals, tracking macros, and even suggesting unsustainable approaches. Learn how to balance energy intake, prioritise sleep, and avoid dieting trends like the carnivore diet. Whether you're just starting or looking to refine your approach, this episode is packed with actionable advice for your fitness journey.
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Timestamps:
(00:31) Introduction: Who is Mike Doehla?
(03:18) Key Characteristics and Behaviours for Fitness Progress
(03:50) Ditching the All-or-Nothing Mindset
(05:22) The Importance of Planning for Fitness Success
(06:30) Why Support Systems Are Crucial for Progress
(07:16) How Community Can Boost Your Fitness Journey
(08:19) Common Nutrition Challenges for the Average Person
(10:45) Mistakes People Make with Calorie Tracking
(16:27) Combining Accountability with Calorie Tracking
(17:23) Denying Energy Balance: Why It’s Like Flat Earth Belief
(18:08) Using Unsustainable Approaches for Fat Loss
(26:03) Mike’s Top Fat Loss Tips for Beginners
(26:23) How to Determine Your Daily Calorie Goal
(27:03) Finding Dominant Macro Foods
(27:25) The Importance of Food Tracking Apps
(27:46) Limiting Non-Protein Snacks for Fat Loss
(28:57) Why Prioritising Sleep Matters
(29:13) Incorporating Strength Training, Walking, and Cardio
(29:23) Rethinking Relationships with Food
(33:21) Who to Trust for Online Nutrition and Fitness Advice
(37:34) Debunking the Carnivore Diet
(39:38) Diet Trends and Their Evolution
(41:47) How to Transition Away from Calorie Tracking
(45:18) Tribalism in the Dieting Community
(48:47) Accountability's Role in a Fat Loss Journey
(52:23) How Alcohol Impacts Fat Loss
(54:52) The New England States
(56:02) Where to Stay in Touch with Mike Doehla -
Winter can bring unique fitness challenges, from shorter daylight hours to colder temperatures, making staying active more difficult. This podcast episode offers excellent tips for overcoming these seasonal obstacles. Learn how to stay motivated by focusing on consistency, incorporating mini workouts, and seeking accountability. Discover winter nutrition strategies to support energy levels, manage holiday indulgence, and discover a mental health suggestion. All of that and much more!
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Timestamps:
(01:13) Seasonal Challenges: Staying Motivated in Winter
(04:42) Setting Realistic Goals for Winter Fitness
(07:15) Building a Flexible Winter Workout Routine
(09:48) Accountability and Support During the Cold Season
(13:19) Winter Nutrition Tips for Energy and Balance
(16:57) Mental Health Solutions for Seasonal Challenges
(18:14) Using Winter as a 'Building Phase' for Strength
(21:56) Preparing for the New Year with Sustainable Habits
(24:39) Winding Down a Winter Fitness Episode
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Travelling through Central and South America can be a challenge when it comes to maintaining good nutrition. In this episode, nutritionist Hannah Norris shares her experiences and tips for staying healthy while travelling in these regions. From finding vegetables and protein sources to balancing the enjoyment of local cuisine with healthy eating habits, Hannah provides great suggestions and advice for travellers. We discuss everything from street food safety to digestive health and how cultural eating practices can influence nutrition. Whether you're backpacking through Central America or taking a trip to South America, these tips will help you maintain a balanced diet on the go.
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Timestamps:
(00:47) Who is Nutritionist Hannah Norris?
(03:33) How Personal Struggles Drive Fitness and Nutrition Journeys
(05:03) Countries Hannah Explored in Central and South America
(08:17) Surprising Nutrition Lessons from Central and South America
(12:33) The Challenge of Finding Vegetables While Travelling in South America
(16:38) Balancing Local Cuisine and Healthy Eating While Traveling
(17:51) Gut Health Tips for Travelers in Central and South America
(18:53) Water Safety in Central and South America
(19:44) Street Food Safety in South America and Central America
(20:31) Prioritising Vegetables While Traveling in South America
(20:54) Tips for Cooking Your Own Meals While Traveling in Central America
(24:32) Digestive Issues Commonly Faced by Travellers
(26:24) Fibre: A Key Component of Healthy Travel Nutrition
(28:19) Challenges of Finding Protein in South America and Central America
(29:16) Making Do with Limited Food Options While Travelling
(29:53) Prioritising Protein Sources During Long Trips
(31:41) How to Avoid Muscle Loss While Travelling
(38:37) Nutritional Staples in Central and South American Diets
(40:58) Why It’s Easier to Eat Nutritiously in Central America
(41:51) How Travelling Through Central and South America Changed Hannah’s Views on Nutrition
(43:24) Differences in Food Quality Between Central America, South America, and the USA
(45:18) Cultural Eating Practices in Central and South America: Lessons for Travellers
(49:00) Budget-Friendly, Healthy Meal Ideas for Travelers
(50:10) Staying Connected with Hannah Norris on Social Media -
In 2010, I was a 15-year-old addicted to my Xbox 360, spending hours gaming and snacking on junk food. Then, one day, I made a simple change that helped me instantly quit my gaming habit. In this episode, I share how I unknowingly used James Clear's "Make It Invisible" principle from Atomic Habits to break my Xbox habit and what it taught me about building a healthier environment for personal growth. Whether removing temptations or making positive cues more visible, learn how to shape your environment to break bad habits and build good ones.
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Are you trying to build strength and muscle but not seeing the desired results? In this episode, learn seven key tips that can help you maximise your progress and avoid common mistakes along the way.
Find out why good form is more important than lifting heavy weights, the significance of not skipping muscle groups, and how progressive overload is crucial for muscle growth. I’ll also discuss the importance of rest, nutrition, and accountability in your fitness journey. Plus, find out why comparing yourself to others can be detrimental to your progress.
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Timestamps:
(00:20) Struggling to Build Muscle? Here's Why
(01:31) Good Form Over Heavy Weights: Injury Prevention Tips
(03:34) Don't Skip Muscle Groups: Avoid Imbalances
(05:18) Progressive Overload: The Key to Muscle Growth
(08:04) Rest and Recovery: What to Do Outside the Gym
(09:37) Accountability: How It Boosts Your Fitness Journey
(11:40) Nutrition Essentials for Building Muscle
(13:12) The Danger of Constant Comparison in Fitness
(16:37) Wrap-Up: Maximise Your Strength Training Results
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Are you obsessed with your fitness tracker's calories burned feature? You might be surprised to learn that this focus could hinder your progress. In this episode, I explain why tracking calories burned during workouts can lead to inaccuracies, create unhealthy relationships with exercise and nutrition, and distract you from more meaningful metrics like strength and form.
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Timestamps:
(01:03) Obsessed with Calories Burned? Here's Why It's a Problem
(04:16) Inaccurate Calorie Calculations on Fitness Trackers
(05:12) How Calorie Obsession Harms Your Exercise Routine
(06:28) Focusing on Quality Over Calories Burned
(06:55) The Right Metrics for Workout Progress
(08:20) Prioritise the Other 98% of Your Day for Fat Loss
(09:42) Stop Overcomplicating Your Fitness Journey
(10:10) Calorie Calculators Already Consider Your Calories Burned
(11:58) Final Thoughts: Quality Workouts Over Calorie Counting
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Have you ever felt stuck in a plateau, clinging to habits that once worked but no longer push you forward? In this episode, I share my journey of breaking a 1,800-day streak with Duolingo and how it led to a breakthrough in my language learning and fitness goals. Learn how to set high and low-motivation goals and why relying too heavily on low-barrier tasks can hold you back. Find out how reassessing and setting new challenges can propel you out of a plateau, whether in language learning or fitness.
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iTalki Discount Code
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Struggling to find time for fitness in your busy schedule? In this episode, learn seven effective strategies to stay fit without spending hours in the gym. From simple changes like taking the stairs to 15-minute full-body workouts, these tips will help you implement exercise into your daily routine effortlessly. Discover what "exercise snacks" are, the importance of accountability, and why overthinking your fitness journey can hold you back.
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Timestamps:
(00:12) Intro: Fitness for Busy Lifestyles
(02:23) Take the Stairs for Daily Activity
(04:36) Walk More for Better Health
(05:28) 15-Minute Full-Body Workouts
(07:51) Accountability for Consistency
(11:12) "Exercise Snacks" to Stay Active
(14:33) Simple Steps to Get Active
(15:31) Prioritise Fitness in Your Schedule
(16:42) Integrate Fitness into Daily Life
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Are you struggling to set your nutrition goals for fat loss? This episode teaches a simple yet effective approach to creating a sustainable nutrition plan. Find out how to set up a calorie deficit using my free online calorie calculator, establish a protein goal to help with muscle building and satiety, and incorporate more fruits and vegetables into your diet. These strategies are all covered to help you achieve your fat loss goals in a manageable way.
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Timestamps:
(00:16) Intro to Nutrition Goals for Fat Loss
(00:49) Setting Your Calorie Deficit Target
(03:52) How to Create a Protein Goal for Fat Loss
(06:41) Importance of Fruits and Vegetables in Your Diet
(08:34) Applying the 80/20 Nutrition Guideline
(11:11) Recap: Key Strategies for Fat Loss
(11:46) Boost Your Protein Intake with My Cheat Sheet
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In this episode, I cover 5 essential push exercises to help you build strength in your chest, shoulders, and triceps.
From bodyweight dips to the standing overhead press and machine-based exercises, these moves will help you achieve a well-rounded upper body.
Plus, I share my free Effortless Eating Guide to make nutrition simple and flexible.
Whether you’re new to push workouts or looking to optimise your routine, this episode has you covered!
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Warm-up:
World's Greatest Stretch
Childs Pose
Main Session:
Dips
(Why I'm not a fan of dips on the bench)
Barbell Overhead Press
Single Arm Dumbbell Chest Press
Machine Shoulder Press
Tricep Cable Extension
How to Progressive Overload video
Timestamps:
(00:11) Introduction: Building Strength with Upper Body Push Exercises
(01:57) Bodyweight Push Exercise: Dips for Chest and Triceps
(05:21) Compound Shoulder Exercise: Standing Overhead Press
(06:26) Grab My Free Effortless Eating Guide: Simplify Your Nutrition
(07:12) Unilateral Chest Press: Balance Your Chest Strength
(09:19) Machine-Based Shoulder Press: Focus on Shoulder Development
(12:04) Tricep Pushdowns: Isolate and Strengthen Your Triceps
(13:17) Recap and Final Tips for Your Push Day
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In this podcast episode, and for my 29th birthday, I share 25 fitness-related lessons that I wish I had known before I started my journey.
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In this episode, I discuss 5 great upper-body pull exercises for building a strong, balanced physique.
I cover the key moves for developing your back and biceps, from classic chin-ups to incline dumbbell rows.
Learn how to execute each exercise with proper form, get tips on warming up, and discover how to balance your workout routine for solid strength gains.
Plus, grab my free Effortless Eating guide to catapult your workout progress!
Whether you’re a beginner or looking to improve your pull day, this episode has something for you.
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Warm-up:
World's Greatest Stretch
Childs Pose
Main Session:
Chin-ups
Resistance Banded Chin-ups
Eccentric Chin-ups
Single Arm Dumbbell Rows
Batwing Rows
Rear Delt Dumbbell Flys
Dumbbell Bicep Curls
How to Progressive Overload video
Timestamps:
(00:11) Introduction: Pull Exercises and Upper Body Strength
(01:50) Warming Up: Preparing for Upper Body Pull Day
(03:57) Vertical Pull: Chin-Ups for Back and Bicep Development
(06:05) Unilateral Pull: Strengthen Each Side with Single-Arm Dumbbell Rows
(08:45) Follow Me on Socials: Connect for More Workout Tips
(09:27) Horizontal Pull: Build Mid-Back Strength with Chest-Supported Rows
(12:19) Shoulder Health: Protect Your Shoulders with Incline Dumbbell Reverse Flys
(14:34) Bicep Exercise: Dumbbell Curls for Bigger Arms
(16:01) Grab My Free Effortless Eating Meal Planning Guide
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In this episode, I discuss the top 5 exercises you need to build strong, sculpted legs.
Whether you’re new to strength training or looking to improve your leg day routine, these essential exercises will help you achieve impressive lower body gains. I cover everything from Static Lunges and Romanian Deadlifts to Goblet Squats, Glute Bridges, and Seated Leg Curls.
Plus, get solid tips on proper form, common mistakes to avoid, and how to incorporate these exercises into your workout plan for top results!
Tune in and build the powerful pair of legs you’ve always wanted!
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Warm-up:
Hip Flexor Stretches
90/90 Switches
Supine Hamstring Stretch
Main Session:
Static Lunges
Barbell Romanian Deadlifts
Goblet Squats
Glute Bridges
Seated Leg Curls
How to Progressive Overload video
Timestamps:
(00:11) Intro: Build Strong, Sculpted Legs
(01:19) Effective Warm-Up Tips for Leg Day
(04:29) Mastering Lunges for Leg Strength
(08:14) Hip-Hinges: Strengthen Your Hamstrings and Glutes
(09:43) Get Your Free Protein Cheat Sheet for Optimal Gains
(10:41) Perfecting Squats for Strong, Sculpted Legs
(13:13) How to Perform Glute Isolations for Better Lower Body Strength
(15:58) Leg Curls: Strengthen and Isolate Your Hamstrings
(19:37) Final Leg Training Tips
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In this episode, I discuss a part of my journey growing up in South London and how early experiences shaped my relationship with fitness.
From watching my mum skip rope to enduring military-style workouts as a cadet, exercise initially felt like a punishment rather than a source of joy. I share how this mindset led me to distance myself from physical activity and how I eventually transformed my approach to fitness.
I also briefly discuss Kat's story, a fellow South Londoner who changed her relationship with exercise through strength training and consistency.
Whether you're struggling to enjoy fitness or looking to rebuild a healthier relationship with it, this episode is for you.
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Timestamps:
(02:07) Growing Up in South London: My Early Fitness Influences
(05:09) From Punishment to Joy: How I Transformed My Fitness Mindset
(06:14) Katerina's Fitness Journey: Redefining Exercise for a Healthier Life
(06:50) Your Fitness Journey: How to Start and Find Joy in Exercise
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In this episode, Ben Cure and I discuss common mistakes you might make when tracking fat loss progress.
We expand on why relying solely on scale weight can be misleading and discuss smarter, more effective indicators of progress, including body measurements, progress photos, and even old clothes.
Ben and I also highlight the importance of tracking improved habits, strength gains, and mental well-being during a fat loss journey.
The episode wraps up with a light-hearted overrated/underrated game, during which we discuss popular topics like meal plans, cheat days, and fitness trends such as the carnivore diet.
Whether you're just starting your fat loss journey or looking to optimise your progress, this episode offers valuable suggestions and practical tips to help you succeed!
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Timestamps:
(00:22) Introduction: Who is Fitness Coach Ben Cure?
(03:28) Common Fat Loss Mistakes You Need to Avoid
(04:11) Relying Solely on Scale Weight for Progress Tracking
(05:38) The Error of Not Tracking Any Fat Loss Indicators
(07:07) Why Using Body Fat Percentage Machines as the Holy Grail Is a Mistake
(10:03) Indicators of Fat Loss Progress
(10:20) How to Use Scale Weight Effectively
(14:10) Body Measurements: A More Accurate Progress Indicator
(17:28) The Importance of Progress Pictures in Your Fat Loss Journey
(21:20) Tracking Fat Loss Progress with Old Clothes
(27:23) What Your Watch Strap Can Tell You About Fat Loss Progress
(28:53) Improved Habits: A Key Indicator of Fat Loss Success
(32:34) Using Consistency Calendars to Track Fat Loss Progress
(39:13) Strength Gains as a Powerful Indicator of Fat Loss Progress
(44:18) The Impact of Mental Progress on Your Fat Loss Journey
(47:03) Feeling Better: An Often Overlooked Sign of Fat Loss Progress
(49:36) Overrated or Underrated Game
(50:03) Meal Plans: Overrated or Underrated in Fat Loss?
(50:41) Stranger Things: Overrated or Underrated?
(53:41) Breakfast Cereal as a Snack: Overrated or Underrated?
(55:24) Cheat Days: Are They Overrated or Underrated?
(56:11) Carnivore Diet: Overrated or Underrated in Fat Loss?
(56:43) Corn Dogs: Overrated or Underrated as a Snack?
(58:15) Where to Find Fitness Coaches Leo and Ben Online -
"Best Home Gym Equipment to Invest in for 2025" discusses the best exercise gear for building a home workout space that suits any fitness level.
This episode covers the best home gym equipment to consider, whether starting a home gym from scratch or upgrading your existing setup.
I discuss the benefits of adjustable dumbbells, barbells, resistance bands, pull-up bars, gym benches, suspension trainers (TRX), and essential cardio equipment.
Plus, I share my thoughts on the value of multi-gym machines, squat racks, and kettlebells as versatile tools for a full-body workout.
Perfect for fitness enthusiasts, beginners, and anyone looking to create an efficient home gym setup, this episode provides everything you need to make smart investments in 2025!
Tune in to learn how to choose the right equipment to meet your fitness goals and maximise your home workouts.
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Timestamps:
(01:24) Adjustable Dumbbells and Barbell for Home Gym
(03:03) Resistance Bands: Long and Short for Home Workouts
(04:21) Pull-Up Bar for Home Gym Workouts
(06:09) Essential Home Gym Equipment: A Gym Bench
(07:06) Suspension Trainer (TRX): Versatile Home Workout Gear
(08:52) Best Cardio Equipment for a Home Gym
(10:01) Home Gym Essentials: Honourable Mentions
(10:16) Multi-Gym Machines: Compact Home Workout Stations
(11:29) Squat Rack: Building Strength at Home
(12:53) Kettlebells: Versatile Equipment for Home Workouts
(14:03) Winding Down: Final Thoughts on Home Gym Equipment
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In this episode, I discuss how I tore my hamstring and what I will do for my recovery, training and nutrition.
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In this episode, I discuss "The Unsexy Health Habits You Need to Prioritise."
I felt it was crucial to address the essential fitness and wellness habits often overshadowed by social media trends but are vital for a healthier life.
So, don't miss this informative episode that cuts out the crap and focuses on what truly matters for your well-being.
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Timestamps:
(02:35) Prioritise Whole Foods for Better Health
(05:56) Engage in Regular Exercise for Optimal Fitness
(07:57) Surround Yourself with Positive People for Mental Wellness
(09:33) Go on Daily Walks to Boost Physical and Mental Health
(11:25) Ensure to Read for Continuous Learning and Growth
(14:04) Wrapping Up: Recap of Essential Health Habits
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