#18: Calorie Counting - Practical & Real World Guidance + Drinking Banter

April 17, 2018

In this Episode, it’s all about making Calorie Counting, Tracking an Measuring work simply and flexibly within the real world. A must listen-episode, and could be an absolute game changer in your ability to managing your weight for the long term. 

Before we get into it, Steve and Bryn have some Drinking Banter. They talk about their drinking choices, craft beers brewed by Belgium monks and getting ‘Katasied’. Find our what that means, and Steve’s dilemma. 

 

We understand it can sound too anal and challenging to Calorie Count and Track. We address that head on, and address the most common questions and concerns:

#1 - What to track precisely versus what doesn’t need to be tracked 

#2 - Tracking Home Cooked meal

#3 - Should you choose Packaged foods over whole foods for simplicity?

#4 - What about Restaurant meals?

#5 - What do I do when I eat a Friends homes?

#6 - What Apps or tools to use to track?

#7 - How should I measure food quantities or portions?

#8 - How long do I need to track for? Is it forever, or just a few weeks?

 

As always, we dig in to some detail to help you best understand the topics and enable you with practical guidance you can try out immediately. If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast.

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#17: Being A Road Warrior - Managing Your Health & Body Goals, Bryn’s Hurt & Crass Memes

April 10, 2018

In this Episode, we relate to all those Road Warriors out there - perpetual business travellers that spend a significant amount of their career in planes, trains and car. Steve has been there for the last 10+ years, and has fallen off the health and fitness wagon many times due to the unforgiving conditions and what seemingly looks like conditions largely out of your control.  

We break down the most common mistakes and hurdles that are seen in the corporate business world, and then look to practical tips and solutions. Broken down into 5 categories:

 

#1 - Anticipating the failure paths

#2 - Prioritising Hotels with access to quality gym facilities

#3 - Useful Travel Tools & Aids

#4 - Importance of year-round Air Conditioning

#5 - Smarter food choices

 

As always, we dig in to some detail to help you best understand the topics and enable you with practical guidance you can try out immediately. If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast.

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#16: Pre-Oz Special - Managing Our Training & Nutrition Whilst Abroad

April 3, 2018

In this Episode, it’s a bit of a family affair, as Steve is joined by his beautiful Wife Michelle. The topic of discussion is the upcoming month-long travelling trip to Australia, and how we are thinking about managing our training & nutrition whilst abroad for such a long time.

 

By the time this airs, we’ll be 5 days into this holiday of a life time. You’ll hear the excitement and anticipation in our voices. And a little nerves. We discuss:

 

#1 - The realisation we will be in a perhaps a large surplus most days. Ugh

#2 - Proactive ways we are thinking about reducing that surplus

#3 - The really interesting experiment Michelle is going to run regarding her training. Ladies - worth listening in to the idea she has

#4 - How we’ve booked gyms in the six locations we’re staying at, and what gear we are taking with us from home

#5 - The emotional realisation that we will likely return heavier and with more body fat

#6 - Managing the nutrition of our young daughters

#7 - What you can expect from us from an AdapNation perspective

 

If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast.

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#15: Losing Body Fat for GOOD, Part 3 of 3

March 31, 2018

In this Episode, we get into a hot topic - Losing Body Fat for Good. A three-part series that is super informative and focussed on enabling you to get in the driving seat, versus jumping from one fad crash diet to the next. 

This is Part 3, the final installment. You can also read the related 3-part articles on AdapNation's website, starting here.

What to Expect From This Three Part Podcast Series:

  • Part 1- Level-setting on some Key Facts regarding our Western Diets

    • Feedback on AdapNation Food Diary Meals
    • Do we actually know how many calories we are eating and burning?
    • The deliberate Lies and Misdirection we’ve been told for decades
    • You’re not Hungry, you’re Addicted to modern food
  • Part 2 – Practical Principles & Knowledge to Take Control

    • Calculating your Calorie Expenditure and Calorie Goals
    • How to think about Exercise and Movement
    • Which and how much Macronutrients to have
    • Foods to Remove/Reduce and foods to Add/Increase
    • Meal ideas and inspiration
  • Part 3 – Top 10 Practical Tips & Insights For Fat Loss

    • Covering Intermittent Fasting, Tracking, Meal Timing, Meal Frequency
    • Guidance on how to Diet and still Eat Out
    • Importance of Sleep to controlling weight
    • Healthy Fat Loss Rates, what to expect in first week, and cals in 1lbs of Fat
    • Two Bonus Insights for Women only

 

As always, we dig in to some detail to help you best understand the topics and enable you with practical guidance you can try out immediately. If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast.

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#14: Losing Body Fat for GOOD, Part 2 of 3

March 29, 2018

In this Episode, we get into a hot topic - Losing Body Fat for Good. A three-part series that is super informative and focussed on enabling you to get in the driving seat, versus jumping from one fad crash diet to the next. 

THis is Part 2. You can also read the related 3-part articles on AdapNation's website, starting here.

What to Expect From This Three Part Podcast Series:

  • Part 1- Level-setting on some Key Facts regarding our Western Diets

    • Feedback on AdapNation Food Diary Meals
    • Do we actually know how many calories we are eating and burning?
    • The deliberate Lies and Misdirection we’ve been told for decades
    • You’re not Hungry, you’re Addicted to modern food
  • Part 2 – Practical Principles & Knowledge to Take Control

    • Calculating your Calorie Expenditure and Calorie Goals
    • How to think about Exercise and Movement
    • Which and how much Macronutrients to have
    • Foods to Remove/Reduce and foods to Add/Increase
    • Meal ideas and inspiration
  • Part 3 – Top 10 Practical Tips & Insights For Fat Loss

    • Covering Intermittent Fasting, Tracking, Meal Timing, Meal Frequency
    • Guidance on how to Diet and still Eat Out
    • Importance of Sleep to controlling weight
    • Healthy Fat Loss Rates, what to expect in first week, and cals in 1lbs of Fat
    • Two Bonus Insights for Women only

 

As always, we dig in to some detail to help you best understand the topics and enable you with practical guidance you can try out immediately. If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast.

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#13: Losing Body Fat for GOOD Part 1 of 3 & Steve Finds Meditation

March 27, 2018

In this Episode, we get into a hot topic - Losing Body Fat for Good. A three-part series that is super informative and focussed on enabling you to get in the driving seat, versus jumping from one fad crash diet to the next. 

First, Steve confesses that he has been struggling with some overwhelm recently, and how this has guided him towards getting started on mindfulness and mediation practice. 

Then we get into Part 1 of 3 Episodes. You can also read the related 3-part articles on AdapNation's website, starting here.

What to Expect From This Three Part Podcast Series:

  • Part 1- Level-setting on some Key Facts regarding our Western Diets

    • Feedback on AdapNation Food Diary Meals
    • Do we actually know how many calories we are eating and burning?
    • The deliberate Lies and Misdirection we’ve been told for decades
    • You’re not Hungry, you’re Addicted to modern food
  • Part 2 – Practical Principles & Knowledge to Take Control

    • Calculating your Calorie Expenditure and Calorie Goals
    • How to think about Exercise and Movement
    • Which and how much Macronutrients to have
    • Foods to Remove/Reduce and foods to Add/Increase
    • Meal ideas and inspiration
  • Part 3 – Top 10 Practical Tips & Insights For Fat Loss

    • Covering Intermittent Fasting, Tracking, Meal Timing, Meal Frequency
    • Guidance on how to Diet and still Eat Out
    • Importance of Sleep to controlling weight
    • Healthy Fat Loss Rates, what to expect in first week, and cals in 1lbs of Fat
    • Two Bonus Insights for Women only

 

As always, we dig in to some detail to help you best understand the topics and enable you with practical guidance you can try out immediately. If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast.

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#12: Carb Cycling, Steve’s Mini-Cut Approach & Bryn’s CrossFit Experience

March 20, 2018

 

In this Episode of AdapNation, we dig into the latest dieting craze Carb Cycling and then discuss Steve's Mini-Cut dieting approach.

First though, for the first 10mins or so we talk Bryn's betrayal of Steve as he goes to his first CrossFit WOD! CrossFit might be great for him emotionally and neurologically, but will it help with his body goals… lets see.

Q1: What is Carb Cycling? Who should consider it? What do you do? Does it work? What are the downsides?
 
Q2: Steve's mini-cut - effectively a calorie restrictive diet for 3-4 weeks to keep his raising fat levels in check due to be year-round bulk. How is he doing this? Does it feel like s**t? What Diet is he following? Can Steve still have his notoriously big dinners? His Answer may surprise you.

 

As always, we dig in to some detail to help you best understand the topics and enable you with practical guidance you can try out immediately. If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast.

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#11: Why Steve Obsesses About The Gym, Honesty on Life Balance & Teenage Horniness

March 13, 2018

In this Interview-style Episode of AdapNation, Bryn digs deep into Steve's motivations and beliefs, as asked by our listeners.

First though, for the first 15mins or so we talk about managing lower Testosterone as a guy, which quickly gets quite juvenile as we have some fun reminiscing about our horny teenage years when we had raging testosterone and got aroused by EVERYTHING in sight.

 

Q1: Why does Steve care SO much about training in the Gym and his Body Goals? - The answer may surprise you. We dig deep in to my way, the parallels I draw from the gym that extend and positively impact every area of my life. How showing up, putting in hard work, making deliberate progress and patience in the gym sets the tone physically, emotionally and intellectually on how I show up for everything else. 

Q2: How to create Balance in Life, and does it even exist? - Hmmm, I'm sorry to have to break it to you, but I don't think balance exists. This gets really raw, honest and emotionally as we talk about the imbalance Steve deals with and has come to embrace versus judge. You can't be great at one thing and be great at everything - just look at world class athletes, sports-people and business leaders. At any moment in time, you need to choose, and in that choice imbalance is created. You can be more balanced - that comes with time, success and practice, but there will always be some area(s) of your life that is lagging whilst you zero in on an area of passion. Steve talks about showing up as a father, and how he struggles on creating the best life for them versus being fully present enough of the time. 

 

As always, we dig in to some detail to help you best understand the topics and enable you with practical guidance you can try out immediately. If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast.

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#10: New Years Resolutions, Dealing With Knee Pain & Beast From The East

March 6, 2018

In this Q&A Episode of AdapNation, we look to answer these two questions from our personal and professional experience, after first having a bit of a moan about the UK weather - yes, I know, very British. ;)

Q1) Now in March, are people still committed to their health and fitness New years Resolutions, and if not, why? What can we learn from this in setting bogy and wellness goals that keep us motivated for the long term?

Q2) Addressing the most common casues of knee pain today - a kneecap tracking issue that brings on acute pain when loading up the knees in squats and lunges, as well as prolonged bouts of sitting in one position. We talk about what might be going on here, how you may be causing the flare ups, and some corrective actions you can take at home to minimise or eliminate the issue.

 

As always, we dig in to some detail to help you best understand the topics and enable you with practical guidance you can try out immediately. If you like this and other AdapNation episodes, please don't forget to subcribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast.

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#9: Importance of Rest, Recovery & Sleep & How To Get More

February 27, 2018

In this Episode, we hit on an incredibly important topic. The benefits of proper Rest and Recovery for health, body composition and mental state, and the consequences of chronically disobeying natures' inbuilt process of restoration and growth.

In todays modern high-paced world we live in, there's an expectation to do more, push harder, always consume information and be in permanent 'beast mode'. And many people are happily trading sleep and proper rest for greater productivity, without realising it is likely having the opposite effect. 

Tech. Social Media. TV. Work. Gym. CrossFit. Sports. Hobbies. Family. Friends. Stress. It can feel like a constant draw on your time, and that there's not enough hours in the day. As a result we can find ourselves in an 'always switched on' state. A state of constant low-level stress. Steve knows all too well, as sleep has constantly been traded in the spirit of getting more other stuff done. He is still paying down the consequences. 

So, if you goal is to get more done. Be sharper. Be healthier. Have better control of food cravings and bodyweight. Build more muscle mass. Work on reducing inflammation, disease or mental illness. Show up as a better partner, parent or friend. Sleep and Rest is key and critical. We discuss:

- Why Rest is so important and what is happening internally as we Rest and Sleep

- The impacts of Sleep & Rest deprivation

- -  (1) Sleep - Benefits, Consequences and Top Tips to a better restorative sleep

- - (2) Parasympathetic State - What is it, Why are we not in this state, the benefits and how to enter this restorative state

- - (3) Rest Days when training - Why this is important, the issue with 'no days off', and how to best rest via active recovery

- - (4) Deload Weeks - What are they, who are they for, what is the benefit and forms of deload

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