#56 - Breaking Down Soreness, Progressive Overload and the Central Nervous System

In this episode, I answer one of my client’s question regarding training and soreness. She asked, “Should I be sore from my training? How do I know I’m making progress if I’m not sore?” This was a great question that opened up the conversation around whether soreness is the goal and how our CNS (central nervous system) plays a role in our performance and recovery. I also introduce the principle of progressive overload and why this is what we should be focusing on when it comes to our training.

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#55 - Theo's Favourite Exercises for Overall Health / Mastering the Basics / Introducing Movement Variability

In this episode, I answer some questions regarding my favourite exercises for overall health and I share my philosophy and outlook on nutrition and movement variability and how that affects our performance inside and outside of the gym. I also share what I learned as a coach by having my clients push heavy ass sleds back and forth last week. Lastly, I talk about the importance of mastering the basics when you’re a beginner in the gym and how that will help you build a strong foundation so that you can continue to make progress for years to come.

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#54 - Q&A / Strength Training and Progress / Nutrient Timing and Supplements / Learning New Skills

In this episode, I deep dive on a set of listener questions based on strength training, how to establish and work towards certain goals, nutrient timing, supplementation and learning new skills. I am trying out a new format for this podcast and I think this will be very beneficial for my listeners. If you have a question or multiple questions, please send them over and I will dedicate a full episode to answering them.

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#53 - Managing Recovery to Optimize Performance in the Gym and in LIFE

In this episode, I share how I recover from my training through proper programming, sleep and nutrition. I dive into the importance of sleep and how it affects my performance in the gym but more importantly - outside of the gym. I also talk about what I’m currently doing for my training and how I am managing my recovery throughout the week.

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#52 - The Minimalists Guide to Meal Prep

In this episode, I share my experience with meal prepping and what I’ve learned over the last 8 years. Over the last 8 years, I’ve teared down the process to make it as efficient and effective as possible. This episode is for those who are looking to shake up their meal prep process or even for those who are looking to start cooking for themselves but don’t know how to begin.

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Podcast #51 - Building a Power Physique with Coach D

In this episode, Coach D (@powerphysique) joins me and proceeds to drop knowledge bomb after knowledge bomb regarding training, coaching clients to successful transformations, how neurotyping has changed the way he trains and his biggest piece of advice for aspiring lifters and coaches. Do not sleep on this episode. I knew D was going to come on here and crush it and that is exactly what he did.

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On Minimum Strength Standards

As a young powerlifter, the goal was always more weight. That was the sole focus. Once I hit a 405lb deadlift, the next goal was 455lbs and once I hit that, I immediately wanted to hit 495lbs. This was the case for the squat, bench, deadlift and overhead press. I started my strength journey in the powerlifting realm and stayed there for a good 6-8 years. I don’t regret my time in this world because I became very proficient in executing and coaching these 3 lifts during that time. The reason I am sharing this is because I want to remind you not to get too caught up in the weights you’re lifting.

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Podcast #50 - Personal Finance / Tracking your Income and Expenses / What I've Learned

In this episode, I share what I’ve learned through the process of tracking my income and expenses and WHY I think it is so important to face your finances head on. I also share HOW I track my expenses on a daily, monthly and yearly basis. I know that it can be uncomfortable to talk about money but it needs to be done!

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Podcast #49 - How I Approach Setting New Goals

In this episode, I share how I am approaching my goals for 2019 and how I decided on these items. By reflecting on what I did well and didn’t do well in 2018, what area of life I want to improve the most and what I need to do in order to do so, I was able to come up with a few big goals that I share in this episode.

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Podcast #48 - Getting Burnt Out / Reflecting on 2018

In this episode, I share what I’ve been working through over the last 4-8 weeks. I definitely got burnt out from working too much and not recovering enough from that workload. I’m feeling a lot better now and more ‘back to normal’ after taking some time off to reflect and recharge. I also talk about what I learned about myself through this rough patch and how my biggest strengths are also my biggest weaknesses. Towards the end of the episode, I share my process of reflecting on 2018 and how I’m setting myself up for 2019.

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The Loving-Kindness Meditation

"In many of my public talks, I guide a very simple 10-second exercise. I tell the audience members to each identify two human beings in the room and just think, "I wish for this person to be happy, and I wish for that person to be happy." That is it. I remind them to not do or say anything, just think - this is an entirely thinking exercise. The entire exercise is just 10 seconds' worth of thinking.

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Habit Hacks - Writing Daily Goals

Do you ever write down your goals? How often do you do this? About three months ago, I started to write down a list of goals that I call the 'Daily Five'. This daily five has been my guiding light for the last 90 days and I think you will benefit from this as much as I have. Prior to this, I probably wrote down my goals every few months or whenever I felt the urge to do so. Those days are over. So, what do I write exactly?

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