Afleveringen
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In this episode, I share practical, real-world tips for creating and maintaining a calorie deficit for weight loss. From smart food swaps to portion control strategies, I share advice that has helped me and my 1-2-1 online fitness members. Whether choosing leaner protein, low-calorie condiments, or tweaking your cooking methods, these simple steps make fat loss easier and more sustainable.
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Timestamps:
(00:11) Why âJust Eat in a Deficitâ Isnât Enough Advice
(01:19) Retro Football Shirts Phase
(04:19) The Latest From the English Premier League
(05:26) The Teams and Players I Route for in Soccer
(07:02) The Importance of Nutrition Over Exercise for Weight Loss
(08:00) Simple Food Swaps to Reduce Calories Without Sacrifice
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In this episode, I discuss 11 strategies for staying consistent with your workouts, even when motivation is low. From scheduling workouts like appointments to finding enjoyable activities and tracking progress, these tips are designed to make fitness a sustainable part of your life.
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Timestamps:
(00:11) Why Relying on Motivation Fails Your Fitness Journey
(01:20) The Importance of Great Company
(04:39) Marvel MCU, Anime and TV Series
(06:15) Tunnel Vision with My Goals
(06:58) Action Over Motivation: The Real Path to Results
(08:15) Tip 1: Schedule Your Workouts First, Then Plan Around Them
(09:32) Tip 2: Commit to Just the First Two Exercises
(10:42) Tip 3: Break Workouts Into Small, Achievable Goals
(11:30) Tip 4: Home Workouts vs. Gym WorkoutsâWhat Works for You?
(13:55) Tip 5: Focus on Activities You Enjoy for Consistency
(15:02) Tip 6: Join a Community for Accountability and Support
(16:09) Tip 7: Track Progress to Stay Motivated
(18:06) Tip 8: Reward Yourself for Small Wins
(19:54) Tip 9: Dig Deep Into Your âWhyâ for Fitness Goals
(22:13) Tip 10: Reframe Exercise as a Privilege, Not a Chore
(24:27) Tip 11: Take ActionâThe Key to Long-Term Success
(25:01) Closing Thoughts: Build Habits Over Chasing Motivation
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Zijn er afleveringen die ontbreken?
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In this episode, I explain how to simplify your muscle-building journey by focusing on what truly matters: consistency, progressive overload, compound exercises, and proper nutrition. I also emphasise the importance of rest and patience in achieving sustainable muscle growth. Whether youâre just starting or looking to refine your routine, this episode offers solid advice to help you see real progress.
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Timestamps:
(00:14) Introduction: Why Building Muscle Doesnât Have to Be Complicated
(01:08) Disney Plus Marvel Movies
(02:44) The Longevity and Complexity of the Marvel Universe
(04:12) A Potential Marvel Movie Marathon
(06:03) The Importance of Consistency Over Perfection
(06:51) Tip 1: Have a Workout Plan You Enjoy
(08:08) Tip 2: Focus on Progressive Overload
(10:09) Tip 3: Prioritise Compound Exercises for Maximum Gains
(11:20) Tip 4: Nutrition Essentials for Muscle Growth
(13:01) Tip 5: Rest and Recovery for Optimal Muscle Repair
(16:58) Tip 6: Be Patient and Stay Consistent
(18:10) Closing Thoughts: Muscle Building Takes Time and Dedication
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In this episode, I discuss seven reasons you might struggle to lose weight despite being in a calorie deficit. From underestimating your intake and guessing portions to relying too heavily on exercise, I break down common mistakes that can hinder your progress. I also discuss the importance of tracking consistently, being patient, and managing hidden calorie sources like oils and condiments. If you're stuck on your weight loss journey, this episode shares excellent advice (if I do say so) to help you get back on track.
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Timestamps:
(02:01) Introduction: Struggling with Weight Loss Despite a Calorie Deficit
(02:34) What is a Calorie Deficit?
(02:56) Clarifying the Impact of Medical Conditions
(05:13) Reason 1: Youâre Not Actually in a Deficit
(07:15) Reason 2: Guessing Too Often Leads to Errors
(09:05) Reason 3: Overlooking Spreads, Sauces, and Alcohol
(11:00) Reason 4: Relying on Exercise to Create a Deficit
(13:05) Reason 5: Not Tracking Food in Real-Time
(14:40) Reason 6: Inconsistent Efforts Hurt Progress
(16:55) Reason 7: Youâre Losing Weight, Just Not Seeing It Yet
(18:29) Closing Thoughts: Tough Love and the Importance of Patience
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In this episode, I share a personal story about writing my book and how building small, consistent habits helped me achieve my biggest goal.
I relate this experience to fitness, emphasising how starting smallâlike writing just 300 words a day or hitting a step count goalâcan lead to major progress over time.So, tune in to learn how habit tracking can transform your journey, whether you're pursuing fitness, weight loss, or life goals.
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Timestamps:
(02:30) My New Years Resolution
(04:10) Deciding on the âHowâ of goal setting
(06:01) Parallels Between Writing a Book and Fitness Goals
(6:49) The 300 Words a Day Strategy
(08:56) Applying This to Fitness: Small, Achievable Goals
(14:09) Closing Thoughts: Transforming Your Life with Simple Habits
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In this episode, I share various nutrition strategies for fat loss, from calorie tracking and calorie cycling to the Three Plates and Two Snacks approach. Covering different methods for different lifestyles, I break down how techniques like the Jab Deficit and hand-size portion guide can simplify fat loss and why you should be mindful of meal plans. Find out tips for managing cravings, setting boundaries with alcohol, and staying consistent with your chosen approach for sustainable results.
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Timestamps:
(00:20) Intro: Exploring Fat Loss Nutrition Strategies
(02:09) Calorie Tracking: Benefits and How to Start
(06:46) Calorie Cycling: Flexibility with High and Low-Calorie Days
(09:25) The Jab Deficit: Alternating Calorie Deficit and Maintenance Weeks
(11:06) Three Plates and Two Snacks Approach: Simple, Balanced Structure
(13:08) Hand-Size Portion Guide: Measuring Food Without Counting Calories
(15:15) Meal Planning: Practicality vs. Flexibility
(17:08) Intuitive Eating: Understanding Hunger and Fullness Cues
(20:06) Aggressive Fat Loss Approaches: Quick and Effective
(25:26) Inclusion vs. Exclusion Mindset: Adding Nutritious Foods
(28:34) Dealing with Cravings: Tips to Curb and Manage Them
(31:36) Alcohol and Fat Loss: Setting Boundaries and Balance
(35:01) Closing Thoughts: Staying Consistent, Finding What Works
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In this episode, I debunk seven popular fitness myths, such as âcardio is the best way to lose fatâ and âlifting weights will make you bulky.â
By discussing the truth behind these misconceptions, youâll learn effective fitness strategies prioritising nutrition, strength training, and consistency.
Let's focus on what truly works for your fitness journey.
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Timestamps:
(00:18) Why Fitness Myths Hold Us Back
(01:05) Myth 1: âCardio is the Best Way to Lose Body Fatâ
(04:29) Myth 2: âLifting Weights Will Make You Bulkyâ
(06:17) Myth 3: âExercise for Hours to See Resultsâ
(09:24) Myth 4: âCrunches Are Best for Six-Pack Absâ
(11:24) Myth 5: âSweating Means a Better Workoutâ
(12:47) Myth 6: âYou Can Spot Reduce Fatâ
(14:12) Myth 7: âSupplements Are a Must for Resultsâ
(17:51) Recap: Avoiding Myths for a More Effective Fitness Journey
(18:43) Closing Thoughts: Staying Informed and Consistent
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In this episode, I share a chapter from my upcoming book, "Your Fat Loss Journey Starts Here", specifically the chapter on fat loss plateaus. I expand on calorie tracking, scale weight, starvation mode, the newbie gains phase, and more!
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Free Workout Plan
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Free Effortless Eating Guide
Free Protein Cheat Sheet
Free Calorie Calculator
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Struggling to stay consistent with your nutrition? Good nutrition doesnât 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? Hereâs 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) Donât 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 Iâm 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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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 Itâs Like Flat Earth Belief
(18:08) Using Unsustainable Approaches for Fat Loss
(26:03) Mikeâs 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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Free Effortless Eating Guide
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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 Itâs Easier to Eat Nutritiously in Central America
(41:51) How Travelling Through Central and South America Changed Hannahâs 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. Iâll 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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Free Calorie Calculator
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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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Free Fat Loss Guide
Free Effortless Eating Guide
Free Protein Cheat Sheet
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Calorie Calculator
Email me at [email protected]
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 youâre new to push workouts or looking to optimise your routine, this episode has you covered!
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Email me at [email protected]
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
- Laat meer zien
