Rank #1: #85: Katie St. Clair - Empowered Performance
In this week's podcast, I'm joined by Katie St. Clair.
In the episode we discuss:
- How Katie successfully built her client base.
- Katie's Principles and Philosophies when it comes to Training.
- The importance of Breathing and how Katie utilises it with her clients.
- How Katie integrates PRI techniques into her programming.
- How Katie uses Warm-Ups to reduce client stress, assess her clients and prepare them for their session.
We finish the episode with Katie discussing an important topic for all Female Coaches to listen to about how to exist in Male-dominated aspects of the Fitness Industry.
Nov 02 2019
Rank #2: Dr. Sarah Duvall - How to take back control of your Body Post-Partum
This week I'm joined by Dr. Sarah Duvall. Sarah is a Doctor of Physical Therapy, A Women's Health Specialist and Personal Trainer.
In the episode Sarah discusses:
- The key areas of focus Post-Partum and what considerations need to be made based upon the type of delivery (Vaginal VS C-Section).
- What Diastasis Recti is, how to assess it and the importance of assessing it in different positions and the areas to focus on to heal yourself.
- Why the Pelvic Floor is often hugely over-looked, the importance of addressing it and why endless hours of Keagals can actually be to your detriment.
- The impact that correct breathing mechanics, addressing posture and diaphragm position have on recovery Post-Partum and why they're the key areas of focus when addressing Diastasis Recti.
- The biggest issues she sees with Post-Partum Training Programs and Training Approaches.
- Key focus points Post-Partum when returning to movements such as Squats and Deadlifts.
Sarah provided so much great and easy to apply information during this episode. She also referred to several articles she's written as well. Here are the links.
Posture Article: https://www.coreexercisesolutions.com/exercises-to-improve-posture/
Diastasis Fix: http://www.coreexercisesolutions.com/diastasis-fix/
5 Best Pelvic Floor Exercises: http://www.coreexercisesolutions.com/articles/best-pelvic-floor-exercises/
Nov 17 2018
Rank #3: #68: Kyle Dobbs: Introversion, Principles > Methods and Environmental Behaviour
My guest this week is Kyle Dobbs. Kyle is a Coach, Consultant, Mentor and Owner of Compound Performance.
Kyle is a Coach I greatly admire for the simplicity with which he can explain the complex. This was a fascinating conversation covering an array of topics.
In the episode we discuss:
- The impact Introversion and Imposter Syndrome has had on Kyle and how a trip to Costa Rica changed everything for him.
- The importance of understanding environmental behaviour as a Coach.
- How Kyle helps coaches through his mentorship program and the most common areas he has to help with.
- The importance of finding the why behind your social media content and understand who you are speaking to rather than constantly seeking validation from your posts.
- Kyle's programming approach and why he focuses on principles over methods.
- The cost of specificity.
- The importance of position and posture when it comes to breathing and how it can impact the body.
- Why Kyle focuses on movement competency through the 3 key planes of movement.
- The import of movement variability
- How a person's environmental behaviour can impact their Nervous System.
Jun 07 2019
Rank #4: The Empowered Body Podcast w/ Eric Bach
Eric starts the podcast off by talking about how he ended up in the industry and how he found transitioning from working with Elite athletes to Gen' Pop and then to being exclusively Online as a Coach.
Eric explains why establishing strong training and nutrition foundations is key to long term progression, why addressing the "Basics" to achieve this is such an important factor and why we should always look to revisit our foundations to continuously create a bigger base for ourselves to build a higher training peak upon.
Eric breaks down when it is appropriate to utilise more advanced training methods and the issues with trying to fast track your training with things like drop sets, pyramids too soon.
Eric explains what the best ways are to create progression with training and why progression doesn't always have to come down to lifting more weight.
To finish off the podcast Eric discusses where people should focus their efforts when looking to gain muscle or lose body fat and he also kindly breaks down his own current training and nutrition approach to get Photoshoot ready.
Eric puts out a tonne of incredible content that is not only informative but applicable as well and this episode is no different. Eric provides so many great takeaways during the podcast- you're going to love it!
Jun 15 2018
Rank #5: #76: Michelle Boland - Belief Systems, Program Analysis & Exercise Creation
My guest this week is Michelle Boland. Michelle is a Strength & Conditioning Coach with a PhD in Exercise Physiology. She is the Director of Education at Pure Performance Training and is the Owner of Michelle Boland Training.
In this episode we discuss:
- How they can impact us both positively and negatively.
- How do we avoid our Belief systems creating bias and limiting our growth?
- The importance of clients believing in your belief system.
- How can coaches discover what their own belief system is?
Program Analysis & Design
- How Michelle analyses a program's/client's needs.
- Specificity VS Variation
- Do we start with the exercise or start with the intent?
- Why "there is no absolute way to lift weights, there are just strategies."
- How Michelle views exercise creation, her recent article of the subject and the 3 layered approach she takes to exercise creation.
Elements of Progression
- Why load isn't our only means of progression and what other means of progression we have at our disposal.
- The importance of having Progression/Regression models for all exercises
For more from Michelle:
MBT STRATEGY: Training Principles & Implementation Course Preview:
Michelle & Lucy Hendrix NYC Seminar: https://www.eventbrite.com/e/a-consistent-approach-to-coaching-fundamental-positions-exercises-tickets-63820640253
Articles mentioned in the Podcast:
A Perspective on Program Analysis and Design: Explore your Belief System: http://robertsontrainingsystems.com/blog/program-analysis-and-design/
MBT Exercise Creation Model: http://www.michelleboland-training.com/2019/07/24/mbt-exercise-creation-model/
Elements of Progress: http://www.michelleboland-training.com/2019/07/30/elements-of-progress/
Aug 09 2019
Rank #6: The 5 Things your Training Program needs more of
In the episode I discuss:
- The areas of people's programming I think can be improved.
- How programming a higher frequency of movement patterns and more skill practice can help you make greater progress.
- Why more Upper Back & Horizontal Pulling Work is important, the ratios you want to strive to hit with your programming and how you can build the extra work in to your program.
- Why the Hinge is King and why we all need more Glute/Hamstring/Posterior Chain work.
- The importance of Aerobic conditioning, how it is more than just boring Cardio, how it links to recovery and why I believe building a solid Aerobic base is key.
- Why Loaded Carries are so f*cking awesome, the multiple variations that are available to use and why you should find a way to get them in your program ASAP.
Aug 21 2018
Rank #7: Hunter Charneski - Speed Training & Creating a positive impact through Youth Development
In this episode Hunter discusses:
- Why sprinting is such a powerful training tool and how it takes care of strength, power, conditioning, agility, quickness and body comp.
- How he's given his body to sprinting, the injuries he's suffered and most importantly, what those injuries taught him and the coaching structure and mindset they've lead him to.
- His 3 P's of Speed and how he utilises them every session to maximise his athletes training.
- Why Youth Training is such a passion for him and why being a positive influence and role model to Youth is so important.
- What key habits he believes are required to achieve greatness and what has the pursuit of greatness taught him.
Hunter is an incredibly knowledgable Coach but more important than this is the passion and emotion he puts into his Coaching which is evident when you here him speak, especially on the subject of Youth Training. Many coaches preach about giving back but Hunter truly does. He knows his WHY, his passion and he understands the impact he can have on those he serves.
Sep 28 2018
Rank #8: 4 Reasons why you're likely not getting Stronger
In this week's Hump Day Q'n'A I discuss the 4 most common reasons why people struggle to get stronger and what can be done to overcome them.
Grab my FREE eBook, STRONG FINISH: 101 Workout Finishers HERE:
Sign up to my AWESOME [Almost] Daily Email HERE:
Oct 30 2019
Rank #9: Leigh Peele - If y'all got a problem, yo I'll solve it!
This week I'm joined by Leigh Peele. Leigh is a PT, Coach, Mentor and published Author who's primary areas of focus are fat-loss, body composition, lifestyle habits and psychology.
You know the conversation is going to be awesome when Leigh drops a Vanilla Ice lyric in the first 5 minutes!
In this episode Leigh and I discuss:
- Leigh's approach to problem solving and her current area of focus "how do we get people to achieve what they want to achieve in a vacuum?"
- Why we want to stay in our psychological comfort zones and why we must rock the boat to create defined significant change.
- The power of "putting your mortgage on it" when it comes to accountability and adherence.
- What Leigh's current findings are when it comes to the research on procrastination and why self-efficacy and knowing where you need to get are two key factors to address to overcome it.
- The impact that social norms play when pursuing goals.
- Why, as humans, we like groups to identify with and the importance of finding your community.
Plus so much more incredible conversation.
If you're familiar with Leigh's work you already know this episode will be nothing short of fantastic. If Leigh is new to you this episode will leave you wanting more Leigh Peele guaranteed.
Feb 23 2019
Rank #10: Dr. Emilia Thompson - A Mindful & Empowering approach to Nutrition
This Week's guest is Dr. Emilia Thompson, a University Lecturer, Nutrition Consultant and Bikini Competitor.
In this Episode Emilia discusses:
- The common Nutritional mistakes people make when pursuing Body Composition goals and the key habits she looks to instil in her clients to lead to success in this goal pursuit.
- How she coaches clients who binge eat.
- Tracking VS Intuitive eating.
- How and when these approaches can be used most effectively.
- Her key fundamental standards that a person should have before transitioning to intuitive eating.
- How she approaches maintenance and surplus phases with her clients and what key factors she focuses on to maximise success.
- Why she is a big proponent of focusing on Empowerment, Mindset and Self-Love with her clients and the approaches and habits she utilises with them.
- Plus a host of other Topics (we covered a lot in this hour)
Oct 12 2018
Rank #11: Lucy Hendricks - A Holistic approach to Coaching, Health & Pain Management
In this week's episode, I'm joined by Lucy Hendricks. Lucy is the Co-Owner of Enhancing Life Gym. I've quickly become a big fan of Lucy's work and holistic approach to Coaching, Health and getting people out of pain.
In this episode we discuss:
- Lucy's definition of Health and the 6 Pillars her gym focuses on to achieve a holistic approach.
- Why Lucy takes a holistic approach to coaching and the impact her childhood and earlier industry influences had on her.
- What "correct" breathing, posture and positioning is, the impact it has on us and how Lucy introduces the concept to her clients *Spoiler Alert* Belly Breathing is not correct breathing.
- Lucy's onboarding process with clients and how it teaches the important positions, concepts and movements to allow her clients to progress with greater understanding and independence.
- How Lucy works with new lifters, those in pain and those who fear to lift weights.
- Lucy's approach to managing pain strategies for common Gen' Pop' issues.
For more from Lucy check out:
Jul 19 2019
Rank #12: Cardio & Conditioning
Due to moving house a few days ago and not having any WiFi I'm back this week with another repeat of a previous episode from earlier this year. Enjoy.
This Week's Q'n'A is all about how to program your Cardio and Conditioning more effectively. I breakdown conditioning for Performance VS Aesthetics and what considerations need to be made for each. I tackle the age old debate of HiiT VS Cardio and how choosing which comes down to 2 simple questions. What common issues I typically see with people's approaches to Cardio and Conditioning and what you can do to avoid them. How to maximise your Workout Finishers without detracting from your program and how, when programmed correctly, Finishers can be used for so much more than just a way to get sweaty and tired at the end of your workout.
Oct 31 2018
Rank #13: Dr. Anita Mitra - The Menstrual Cycle & Exercise-Induced Amenorrhea
In the Episode Anita discusses:
- The stages of the Menstrual Cycle, what amenorrhea is and why it occurs.
- Is exercise-induced amenorrhea actually a symptom of too much exercise or is too much stress in general the real culprit?
- The fallacies of the current research on exercise-induced amenorrhea and its relevance and reliability in regards to how it applies to the general population.
- When pursuing certain "extreme" goals the menstrual cycle is often lost and seen as normal or acceptable. But is it really acceptable and what are the risks that come with amenorrhea.
- How the menstrual cycle effects training both positively and negatively and the importance of tracking your cycle.
- How to manipulate your training strategically to maximise your progress by actually working with the positive and negative effects of your cycle.
Sep 07 2018
Rank #14: Dr. Anita Mitra - The Menstrual Cycle & Exercise-Induced Amenorrhea
This Week's episode is a repeat of the most popular episode from 2018 and boy, what an episode it was.
My favourite Bad-Ass Rockstar Vagina Doctor, Dr. Anita Mitra is back for a third episode of the Podcast to talk in-depth on the topic of Exercise-Induced Amenorrhea. In the Episode Anita discusses: - The stages of the Menstrual Cycle, what amenorrhea is and why it occurs. - Is exercise-induced amenorrhea actually a symptom of too much exercise or is too much stress in general the real culprit? - The fallacies of the current research on exercise-induced amenorrhea and its relevance and reliability in regards to how it applies to the general population. - When pursuing certain "extreme" goals the menstrual cycle is often lost and seen as normal or acceptable. But is it really acceptable and what are the risks that come with amenorrhea. - How the menstrual cycle effects training both positively and negatively and the importance of tracking your cycle. - How to manipulate your training strategically to maximise your progress by actually working with the positive and negative effects of your cycle.
Dec 29 2018
Rank #15: Rachel Guy - The Importance of knowing who you are, what you stand for and where you're going in life.
In this Episode Rachel discusses:
- Why behavioural change is so important and what prompted her to become focused on it.
- Why it is so important to know who you are, what you stand for, where you're going in life and why these are so key when it comes to improving consistency, motivation and confidence.
- What personal barriers Rachel had to overcome during her Pregnancy and Post-Partum.
- Why we self-sabotage and create our own barriers to stop us progressing and how to overcome them.
Rachel and I also manage to squeeze in a nice rant about Fitness Industry dick-waving as well. Consider that an off topic bonus gift from us to you.
If you've heard Rachel speak before you'll know she's an upfront, no bullshit person who's incredibly passionate about the Industry and this podcast is no exception. Be prepared for a very honest but highly informative hour.
Aug 02 2018
Rank #16: Dr. Emilia Thompson - A Mindful & Empowering approach to Nutrition
Due to some technical issues, this week's podcast is a throwback episode to my first conversation with the fantastic Dr. Emilia Thompson. Emilia is a registered Nutritionist, Sports Nutrition Lecturer and Online Coach who has been absolutely killing it at the moment presenting at some of the biggest health and fitness events in the U.K.
In this episode we discuss:
- The common nutritional mistakes people make when pursuing body composition goals and the key habits Emilia looks to instil in her clients to lead to success in this goal pursuit.
- How Emilia coaches clients who binge eat.
- Tracking VS Intuitive eating and how and when these approaches can be used most effectively.
- Emilia's fundamental standards that a person should have before transitioning to intuitive eating.
- How Emilia approaches maintenance and surplus phases with her clients and what key factors she focuses on to maximise success.
- Why Emilia is a big proponent of focusing on empowerment, mindset and self-love with her clients and the approaches and habits she utilises with them.
- Plus a host of other topics (we covered a lot in this hour)
May 10 2019
Rank #17: Dr. Emilia Thompson: Mindful Eating, Food Relationships & Issues impacting Female Coaches
This week I'm joined again by Dr Emilia Thompson. Emilia is a registered Nutritionist, Sports Nutrition Lecturer and Online Coach.
In the episode we discuss:
- Mindful Eating VS Intuitive Eating: The differences between each approach and what each one focuses on.
- The 3 fundamental principles of Intuitive eating.
- Why Emilia focuses on changing the language used with certain foods to improve the relationship with food.
- Why phone dependency is becoming a limiting behaviour for people wishing to progress away from tracking their food.
- The power of gratitude, journalling and self-compassion.
We finish the podcast off by touching on the very important topics of sexual harassment, body shaming, body positivity, feminism, healthy at any size and how these can impact a female coach.
My previous episode with Emilia:
Sexual Harassment in the Fitness Industry w/ Carolina Belmares Podcast:
The benefits of wanting to look good naked Podcast:
Mar 23 2019
Rank #18: Jenny Todd - Building an army of strong Women
My guest this week is Jenny Todd. Jenny is a Strength Coach based at Spartan Performance, England's Strongest Woman 4 years running and the 2017 Arnold Champion.
In the episode we discuss:
- Why Jenny started training and what lead her to compete in Strongwoman.
- Jenny's key programming principles.
- How Jenny manages the subject of adding lean body mass with her clients.
- The best approach to take for women looking to get into strength training and strongwoman competitions.
- How Jenny suffered from stress and anxiety due to the pressure of competing and meeting others expectations.
- What frustrates Jenny about the term "Personal Trainer" and why she's wary of people who aren't Cat People.
To find more from Jenny:
Apr 26 2019
Rank #19: How to logically progress your training phases
This week's Hump Day Q'n'A is part two following on from last week's "how to structure a 3-day per week training split".
What you do in a phase of training is only half the job when it comes to programming, how you progress logically from phase to phase it the other half.
In the podcast I discuss:
- How to progress training phases for 3 typically categories of General Population Clients.
- The importance of knowing your point A & point B
- The value of Volume and Intenisifcation phases
- When I typically will use either a linear or undulating programming approach
- Why logical progression from phase to phase is the key to being successful
Sign up for Empow[Her] here:
Join my Awesome [almost] daily email subscription here:
Sep 18 2019
Rank #20: Deload Week? Yes, No, Maybe So?
The deload week is something I see very few people take or utilise correctly as they fear a week of lower volume and intensity training will instantly see their results stop and they'll lose all their gains.
In the episode I breakdown what a deload week is, why they can be incredibly valuable to schedule into your training, what to look for to know when to take a deload, the different ways you can program deloads and which ones I personally use with clients.
I cap the episode off by going over the deload mistakes I commonly see people make, one of which is people just not training hard enough to warrant a deload week - you've actually got to create and accumulate some training fatigue through hard work to utilise the magic a deload week provides.
Jul 03 2018