How many reps should I do if I want to (insert ‘get stronger’, ‘more toned’, ‘build muscle’)? This is a very good question that I receive fairly regularly and I am writing this article to clear up any misconceptions. Personally, I don’t think there is a specific amount of reps for any given exercise that will give you the most gains. With that being said, context matters.
Read MoreShow Notes:
3:20 - Top 5 episodes of this podcast that you NEED to listen to
17:00 - What do you think about goal-setting, building rituals and resolutions?
28:00 - Home gym essentials on a budget
34:00 - How is it possible that I weigh the same but my stomach is getting bigger?
38:00 - The importance of slowing down in the gym
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With January 1st fast approaching, I want to share the 3-step approach to setting goals that has helped me over this past year. We’ve all been there - we set goals, we try our best for a few weeks and then we give up because we get frustrated. It’s happened to me too - a lot. But something changed during the summer of 2019. I finally acknowledged that my success depends on how consistently I can do the things that I need to do on a DAILY basis. Let me share how I arrived at this realization with this 3-step approach.
Read MoreShow Notes:
0:00 - Intro
5:00 - The Start of my Kettlebell Journey
10:00 - Different Programs I Used to Prepare
14:00 - Strongfirst SFG L1 Technique and Snatch Test Standards
17:30 - 500 KB Swings / Day
23:00 - Learning How to Eat for Performance
25:00 - Hydration, Nasal Breathing, Hand Care
28:00 - The Power of Visualization
35:00 - SFG L1 Kettlebell Certification Experience
47:00 - What’s Next?
50:00 - BIG ANNOUNCEMENT
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2:30 - Lessons We’ve Learned From Leaning Out
13:00 - Defining Food Volume and Explaining it’s Importance
21:00 - Protein Intake MATTERS
26:30 - “Does a bigger calorie surplus equal faster muscle growth?”
36:00 - A Brief Technical Difficulty
39:00 - It’s a Long Term Game
42:00 - How to Calculate Your Maintenance Calories and Protein Requirements
48:00 - Experience > Theory
51:00 - “How can you eat (insert donuts or ice cream) and still be so lean?”
58:00 - Food is Meant to be Enjoyed
60:00 - Another Technical Difficulty. Thanks for Listening!
Show Timestamps:
4:00 - Tracking our training, food intake, finances, sleep and biz performance
12:00 - Tracking your training
17:00 - Tracking your food
25:00 - Tracking your finances
38:00 - Quality sleep is key
40:00 - The more you do it, the better you will get at it
Show Timestamps:
3:00 - Sharing my Staple Meals
8:30 - Essential Tools for Efficient Meal Prepping
10:00 - Sharing my Meal Prep Recipes
18:00 - Nobody’s Perfect Rant
26:30 - Grocery Store Tips
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1:00 - Intro
5:40 - Book Recommendations
12:00 - How I’m Getting Leaner
30:00 - How to Create a Mobility and Stretching Routine
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1:00 - Making a positive impact
3:30 - Social media and it’s impact on our creativity
11:00 - Cellphone notifications
15:00 - Scheduling your dream week / timeblocking
27:00 - The Four F’s
31:00 - Current Journal Setup
Read MoreShow Timestamps:
1:00 - Intro
2:30 - Asking for your help :)
7:00 - Lessons learned from tracking macros
14:00 - Food volume is key
20:00 - Weight will fluctuate
27:00 - How to calculate your starting macros
37:00 - Business for Unicorns
Read MoreShow Timestamps:
1:00 - Intro / Show Breakdown
5:00 - Theo’s 6-Week Nutrition Challenge
17:00 - Hiring my Good Friend, Coach D
23:00 - My Mental Health in May
28:00 - Breaking Down Body Image
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3:00 - Training for LIFE
8:00 - How to work up to heavy weights
12:00 - Tracking your training progress and why it’s so important to do so
16:30 - GRRRR
Read MoreShow Timestamps:
1:30 - April nutrition update
4:00 - My kettlebell journey so far
11:00 - Find the right information and pick a program to follow
17:00 - Ladder training
22:00 - 10,000 KB swing challenge by Dan John
29:00 - Adherence is key
Read MoreShow Timestamps:
2:30 - My Injury History
6:20 - Theo’s Ultimate Guide to Handling Injuries
9:20 - Ask for help!
16:30 - Do the work
20:00 - Keep training
27:00 - Don’t make it worse
Read MoreOften times I get questions about meal timing, fasted training, going keto and many other minor items. Here's the thing - most of us (myself included) simply need to focus on a few major items.
Read MoreShow Timestamps:
2:00 - My gameplan for April
3:30 - What is a high quality meal?
8:00 - It’s all about compliance and sustainability
14:00 - On cheat meals
Read MoreShow Timestamps:
1:00 - Prioritize and focus on principles - not methods
3:00 - Is a body part split more effective than push, pull, legs for gaining strength and mass?
10:00 - Training principles that I focus on for myself and my clients
Read MoreIn 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.
Read MoreIn 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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