Rank #1: 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!
Rank #2: #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.
Rank #3: Chris Knott - Female Training, Nutrition and Lifestyle considerations to Maximise Results
Chris explains the Biomechanics and stability issues differences he sees between Females and Males and why addressing Core Stability and Feet are 2 key areas of focus for him when training his female Clients.
Chris breaks down the often overlooked areas of Gut Health, Lifestyle factors, Sleep and the Brain and why he feels addressing these areas are often the key to Female's maximising their results.
It wouldn't be a podcast on Female training considerations if Chris and I didn't discuss the impact that the Menstrual Cycle can have, both physically and mentally, on Females and the considerations that can be made to actually have a Female's training work with her cycle to maximise results.
Rank #4: 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:
Rank #5: 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)
Rank #6: #71: Matthew Ibrahim - Every Human is an Athlete & Every Athlete is a Human
This week my guest is Matthew Ibrahim; the Co-Owner, Director of Strength & Conditioning and Internship Coordinator at TD Athletes Edge in Salem, MA. Matthew has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters, Stanford University, Equinox and Lululemon, in addition to guest speaking internationally in Milan, Italy.
In the Podcast we discuss:
- Why every Human is an Athlete and every Athlete is a Human and how Matthew coaches his clients to success from the first consultation to training/competition success focusing on this.
- How giving certain words power can impact us negatively.
- Why Matthew takes a slow cook approach with his clients and the benefits of milking an exercises variation for everything you can.
- The importance of Anti-Fragility when training, working around injuries and making progress in all areas of life.
- The importance of paying it forward, how Matthew does so and what other coaches can do to leave the industry better than they found it.
Matthew shared so much knowledge and insight into what he does with his clients to put them in the best situation to be successful. This one is not to be missed.
To connect with Matthew:
Matthew Ibrahim Website: https://www.matthew-ibrahim.com/
TD Athletes Edge Website: http://www.tdathletesedge.com/
Rank #7: The Empowered Body Podcast w/ Meghan Callaway
Meghan is a truly insightful Coach who shares her expertise though a Tonne of fantastic content on Instagram, Facebook and her Website and her approach to Coaching and Training is one everybody can take something away from.
Meghan starts this episode off by discussing her personal story and how overcoming a 5 year period of injury and adversity helped redirect her Life and approach to Coaching for the better.
Meghan then breaks down why she is such a huge advocate for training being about improving all aspects of your life through Empowerment, Feeling Good, Increasing confidence and Fun rather than solely being focused on Aesthetics.
We then briefly touch on what the biggest issue she still sees on Social Media is when it comes to Female Training and Female Fitness Role Models.
Meghan then explains how she programs Play into her own training and that of her clients and what approaches to take to build Play in without detracting from the Training Program.
To finish off the Podcast with Meghan we had to talk about Pull Ups and Meghan's 160+ page Ultimate Pull Up Program. You just can't have Meghan Callaway on and not talk about Pull Ups! Meghan explains the common issues with trying to achieve that first Pull Up, what the most overlooked areas of Pull Up Training are and how to maximise progress.
Rank #8: What is Realistic Progression? - The Hump Day Q'n'A
The difference in progression from Beginner to Advanced Trainees.
What key factors I believe often limit a person's progression.
What my Big Rocks are that everyone should address to maximise their Training Progression.
What is realistic progression for upper and lower body lifts over a 4-12 week training phase and how you can utilise programming approaches such as RPE and the Triple Progression model to maximise potential progression each training phase.
Rank #9: 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.
Rank #10: 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:
Rank #11: Anaerobic Training - I mean, who needs Oxygen anyway
In this week's Hump Day Q'n'A I discuss all things relating to Anaerobic Training.
In the episode I discuss:
- The 2 Energy Systems we use when training anaerobically.
- Why the Alactic System doesn't get the love it deserves and the importance of training it when it comes to the majority of sports.
- The "Go Hard or Go Home" Crew's favourite energy system, The Lactic System, and why it's really the 3rd most important system to train behind the Aerobic and Alactic.
- My 2 favourite training approaches for the both the Alactic and Lactic Energy Systems.
Rank #12: Kellie Davis - Inspiring Women to create positive change in all aspects of Life
In this week's Episode I'm joined by the incredible Kellie Davis. Kellie is the founder of Fit Thrive Women's Fitness. She Co-created 'Glutes, Core and Pelvic Floor' 12 Week workout and Education system with Meghan Callaway and Dr. Sarah Duvall. Kellie's focus is on inspiring women to create positive change in all aspects of their life by getting them strong.
In this episode we discuss:
- Kellie's 'Thoughts on your Body' Blog post in which she openly discussed having to get over a lack of body confidence after her 2nd pregnancy to return to exercise and the negative impact self-limiting and self-shaming thoughts had. https://www.fitthriveworkouts.com/blog/thoughts-on-your-body
- Why body shaming is so destructive and how to change it.
- How to manage an over-exercising addiction.
- The importance of training in a way that empowers you, builds confidence and allows you to show up in life differently.
- Why Kellie focuses so much on decreasing stress and increasing play in her's and her clients Training.
- How visualising your "Heaven and Hell" can help manage stress and anxiety.
- Why daily habit building, rituals and gratitude are so impactful and the approaches Kellie utilises with herself and her clients.
Plus so much more.
Kellie shared so much valuable knowledge and experience during the podcast from not only her work with clients, but also from her own journey.
Kellie's Website: https://www.fitthriveworkouts.com/
Rank #13: Steve Hall - How to effectively approach Mass Gaining Phases
In this week's episode I'm joined by Steve Hall. Steve is the Owner of Revive Stronger, Host of the Revive Stronger Podcast and is a competitive Natural Bodybuilder.
In the episode Steve discusses:
- His incredible backstory, how it lead him to Coaching and why he started competing in natural Bodybuilding.
- How he plans out Mass gaining phases during a competitors season/training year.
- The importance of focusing on rep PR's and performance during a mass gaining phase and why it's important to find your productive performance range.
- The positives, both physiologically and psychologically, of a calorie surplus and being in a massing phase.
- Which is the better approach for a mass gaining phase: A Big Surplus with Mini-Cuts VS A Smaller Surplus and a longer/slower Mass Gaining phase.
- The Key metrics he tracks when coaching clients and why they're important for progression and client accountability and adherence.
- The importance of maintenance phases.
- The Key Training approaches he uses during Mass gaining phases and how he progresses clients through Mesocycles.
- The issue with performing unproductive "Junk" volume in training sessions.
- The importance of training deloads.
- The biggest lessons he's learned from bodybuilding and the biggest misconceptions he hears about the sport.
Rank #14: Meghan Callaway - When dealing with adversity, focus on what you can do
This week I'm joined for the third time by the wonderful Meghan Callaway. Meghan is a Strength Coach, Fitness Writer and Author.
In this episode we discuss:
- Meghan's journey overcoming a recent injury where she experienced significant movement limitations, loss of daily function and athleticism and had to overcome the psychological challenges that significant injury brings with it.
- The curse of knowledge when you're a coach and you're injured.
- How sleep deprivation was one of the hardest factors Meghan had to overcome during her injury.
- How the injury impacted Meghan psychologically and the impact that therapy, prior to the injury, had on her helping her to manage the situation.
- Why focusing on daily movement PRs kept Meghan going and helped her highlight the bright spots during her recovery.
- The importance of focusing on what you can do when injured and crushing those areas.
- How Meghan reintroduced lower body lifting, plyometrics, running and conditioning back into her training post-injury.
Plus a whole lot more
Rank #15: Sophie Grace Holmes - Giving the Middle Finger to C.F and becoming the Female Bear Grylls
Sophie is an inspirational person and her purpose, passion and zest for life is infectious - Trust me, listen to this episode and tell me it didn't inspire you to maximise the life you've been given.
In this episode Sophie discusses:
- How being told at 19 that CF would take her life caused Sophie to create a bucket list of events and experiences to achieve and how determined she became to prove her Doctor wrong.
- The importance of having a deep-rooted purpose in life, what her's is and why we should all be living with a sense of urgency so we can maximise our lives.
- How she is trying to show what is truly possible with CF and inspire others through her actions and achievements.
- The importance of showing resiliency each day and the importance of just taking action when something scares you or you face resistance.
- The training that she does to help improve her lung function, prepare for these incredible endurance events and the power of addressing breath work.
- Plus so much more
Sophie finishes the podcast with a bang by providing her thoughts on the importance of living an enriched life and how we can all achieve this.
Rank #16: 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.
Rank #17: The 5 things your training program needs more of
Due to my 5 month old son having to be rushed to hospital late Sunday night I wasn't able to record this week's Hump Day Q'n'A so decided to go with a throwback episode to one of the most popular Q'n'A's from 2018. Be sure that I'll be back next week with a fresh new Q'n'A for you.
In this week's Hump Day Q'n'A I discuss the 5 things your training program likely 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.
Rank #18: 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/
Rank #19: The Empowered Body Podcast Hump Day Q'n'A - 4 Reasons why your Training might not be progressing
Rank #20: Brianna Battles - Training Pregnant and Post-Partum Athletes
In this week's podcast I'm joined by Brianna Battles. Brianna is a Strength Coach who specialises in Pregnant and Post-Partum Athletes. She's the owner of Everyday Battles and provides fantastic education courses for Coaches.
In the episode Brianna and I discuss:
- Brianna's experience with both of her pregnancies and how it lead her to become the coach she wished she had for her pregnancy and post-partum rehab.
- The fallacy of taking the "continue what you've always done" and "listen to your body" approach when working with pregnant clients.
- The importance of individual screening when it comes to assessing how clients breathe during lifts to ensure core and pelvic floor integrity isn't being compromised.
- Why Brianna screens previous training and sport history so thoroughly with all her clients.
- Why Brianna created her Coaching Course and why she is currently upgrading the content.
- The importance of managing the psychological impact of pregnancy and post-partum and how Brianna helps clients manage insecurities, frustration and ego.
- The importance of allowing yourself to be vulnerable and letting change happen.
If you'd like to increase your knowledge on Pregnancy and Post-Partum be sure to check out Brianna's website, Instagram and sign up for her free ebooks or Education course.
Free ebooks: http://www.briannabattles.com/resources/
Education Course: https://pregnancyandpostpartumathleticism.com/p/pregnancy-and-postpartum-athleticism