#26: Identifying When You’re Exhausted From Training Or Life & Collecting Random Crap

June 12, 2018

Do you feel fatigued with bouts of low energy? A bit beaten up from the grind of work, training and life pressures? On top of this, perhaps you are struggling with getting restful sleeps, your memory and learning seems impaired with foggy thoughts, you’re feeling older with a sense of accelerated ageing, and skin issues such as psoriasis are flaring up. And maybe, motivation and drive has taken a dive and is second to anxiety. If so, this episode is worth a listen.

 

We kick things off by having a chat about the weird and wonderful world of us humans collection stuff. Why do we do it?! We chat about the craze for young girls called LOL Dolls and reflect on all the weird and pointless collections we’ve had throughout the years. All the wasted money! Haha 

 

Episode Topic —> Stress - Identifying & dealing with a build up of body fatigue and exhaustion, caused by over training, work and being in beast mode all of the time.  

We Discuss: 

   - Steve’s recent experiences of attempting to restore his bodies resources after years of pushing too hard  

   - Unwillingness to take time out from the gym for fear of losing gains or potential growth, and how this is counter productive to increased performance

   - Bombshell moment - starting to feel beaten up, chronically muscle tension and mood issues. Are flu symptoms a sign from your body?

   - Key principles of Steve - General Adaptation Syndrome, Exhaustion, Chronic Background Stress & Supercompensation

   - Personal lessons learned, the science and some Top Tips for working through Fatigue

   - Referencing the 3-part article called ‘Chronic Exercise & Life Fatigue - Are you GAS’d out?’ on the AdapNation.io website, where it goes into much more specific details and tools

 

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#25: Bryn Struggling With Bulking & Should You Use Supersets?

June 5, 2018

If you are either struggling to put on size and bulk (Ectomorph/Hard Gainer) or you are curious about the use of Supersets in your workouts, this will be a useful Episode to listen into. 

 

#1 - Bryn Struggling with Bulking & Getting In Enough Calories:

For those following AdapNation since the beginning of the year (2018) you would have heard and read Bryn’s desire to pack on lean muscle mass this year and have an athletic toned muscular frame (see Body Journal Goals). You would also know that Bryn is incredibly active and is a classic Ectomorph - someone who will easier lose weight than gain it. So, in todays catch up Steve asks how things are going:

   - Distracted from body goals due to Wedding Planning and 2 long stag dos! Can’t knock that.

   - Has found the training style that is most enjoying for his neurotype - CrossFit and dynamic performance-based workouts

   - Still cares about his Physique Goals of putting on another 15lbs+ of lean mass, but now has a bias towards performance improvement too

   - The biggest struggle for Bryn is not having the appetite or time to prepare and consume the amount of calories needed to be in a consistent surplus given his job, NEAT and training

   - How can we change Bryn’s thinking about Carbs and Fats and his Identity regarding food to move towards his daily calorie goals?

 

#2 - Should You be Supersetting Your Exercises?

   - What is Supper-setting Exercises?

   - What are the benefits and main reasons why Super-setting is often programmed in?

   - Does it help create bigger and stronger muscled versus doing exercises separately?

   - What are the Downsides to be aware of?

   - When is it not a good idea to Superset?

 

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#24: Narcissistic Hell at Bodypower Expo & Is IIFYM Diet Worth Trying?

May 29, 2018

Have you heard of IIFYM (If It Fits Your Macros) on social media and the like over the last year or so? If not, where have you been?! ;) If you want to know more and whether it’s worth trying, this episode is for you. 

In this Episode, we cover:

#1 - Steve’s experience at the UK Bodypower Expo 2018 -

   - Huge 100K attended 3-day event

   - A few great voices and leaders, with some useful education tracks

   - But - NARCISSISTIC & Ego Hell! From the visitors!

   - Athletes, Macro and Micro Influencers

   - Which brands and types of companies were there?

   - How does Steve feel about his Body Goals & fit within an industry and group of people that caused an allergic reaction?

   - In a similar vein, check out 2018 W19 of 52 – Steve’s Body & Mind Progress Journal 

#2 - IIFYM (If It Fits Your Macros)

   - What is IIFYM and the key principles?

   - How do you do it?

   - Does it work in losing weight?

   - Can you build muscle with this approach?

   - Does it promote a health and sustainable long-term change?

   - Is there an Optimised way to run IIFYM?

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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#23: Is Scratch Cooking on the Decline & Michelle’s Healthy Tasty Cooking Tips

May 22, 2018

If you are after some inspiration, guidance and practical tips on how to select, prepare and create super tasty food that helps you thrive, then this is absolutely the episode to listen into.

 

Steve is joined by his wife Michelle, who is both an incredible cook of tasty nutritious food, but also a relatable everyday person who is busy caring for her family, keeping herself fit, dealing with the unlimited day-to-day tasks of life, and also trying to enjoy herself in the process. She is also the ‘chef mastermind’ behind all the 80+ (and growing) Tasty Meal Ideas on AdapNation’s Food Diary

 

In this Episode, we discuss:

 

#1 - Are we losing our skills as a society to prepare and flavour food from scratch?

#2 - What are some of the trends, habits and shifts across the last three decades that are contributing to this slow decline in Kitchen IQ?

#3 - The food inspiration that you can check out at https://adapnation.io/category/micro-blogs/food-diary/

#4 - Michelle’s Approach to Cooking - Rules, Equipment, Staple Ingredients, Superfoods, Inflammatory Food Substitutes, Pro Cooking Tips and Seasoning Ideas.

 

 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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#22: Struggling with Productivity, Creating the Perfect Day, Social Media Addiction, Retiring Early & the Rise of A1/Robots

May 15, 2018

Question: are you super productive, incredibly passionate and without addiction… 100% of the time? 

We’re not, and neither are most people we know. So why is we settle for a 5/10 day when we could have a 10/10 day?

These are the overarching themes of this Episode - Being More Productive, Fuelling your Passion & attempting to control our Social Media Addiction.

 

For the first 20 or so minutes, Bryn and I chat about the FIRE aspiration (Financial Independent Retire Early), doing work that you are passionate about and the knock on effect to your non-work life, and the  cannibalising effect of AI and Robotics are having to categories of work.

 

We then discuss:

#1 - Steve’s Pursuit for the Perfect Day and Week -

   - Only getting 5/10 days - am I lazy? Can I not work for myself?

   - Got a busy mind, distracted constantly, bad time management, decision fatigue

   - Am I allowing too much flexibility?

   - the need for automation, structure, accountability and removing the thoughts/decisions

   - Designing a detailed Gold Standard Template for the Perfect Day & Week

 

#2 - The taboo subject of Social Media Addiction

   - Social Media can be so distracting - less productivity & creativity. Lack of concentrate on difficult tasks. Less presence with our friends and family

   - Do we realise just how long we are on or are distracted by Social Media and Apps every day?

   - What does this mean for kids growing up today where SM is so integral to modern life? Are we staring at a major society addiction?

   - What tips, strategies and ideas can be used to be in control of this distraction, versus being OWNED by Social Media?

   - Is there a future where it will be socially frowned upon to consume Social Media in public places?

   

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.

 

AUDIO: The AdpNation Audio is improving. THanks for your patience. THis episode has a couple of minor glitches. Next episode will be SMOOTH! :)

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#21: Managing Bodyweight, Nutrition & Physique Whilst on Holiday (Oz Reflections)

May 8, 2018

In this Episode, we talk about Steve’s month-long Australia trip that’s just finished, and Bryn’s May Wedding, and 2x Stag Dos!

 

A good old catch up. Wedding planning, Stag Do nerves and the reflection and observations after coming back from a once-in-a-lifetime experience traveling all around Australia(ish).

 

That said, this Episode has a strong bias to towards optimal living, health, wellness and fitness. Steve reflects on the emotions, experiences and character defining aspects of the trip. We talk about Australia - the cultures from city to city, the societal norms, the food, the nutritional standard, the sunshine and the outdoorsy lifestyle. Bryn then asks Steve to reflect on his adherence and results to the pre-holiday fitness/wellness goals:

 

1 - To not lose all the progress on bodyweight and physique

2 - To not lose strength and function

3 - To not lose momentum or interest in the Gym and Wellness

4 - To not fall out of love with healthy eating and relapse into being a Processed Carbs, Sugar and Overeating addict

 

The holiday was a success on all fronts, and it was incredibly eye opening in terms of habits to bring home and how healthy Australia is. Moreover, hopefully it serves to give you confidence that you can go on an extended holiday, maintain your prior health commitments whilst having an amazing rested time, and not coming back with guilt and/or regret. 

 

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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#20: Bryn’s PT Career Growth, Reflections on the Fitness Industry… & Motorbikes

May 1, 2018

In this Episode, we talk about Bryn’s love affair with Motorbikes and our various crashes on two wheels (oops), before getting into a really interesting interview-style session where we get into Bryn’s career inspiration, personal growth and observations of the Fitness industry at large.

 

The Fitness and Wellness Industry has changed quite a lot since I started hitting the gym at 15 years old (20+ years ago). Some amazing advances and some clear room for improvement. We get to hear Bryn’s perspective on this and how he has developed as a personal trainer. Accessible and engaging for all - from those who are thinking about getting fit through to seasoned industry peers.

 

Bryn answers questions around these themes:

 

#1 - How Bryn got inspired to get into he Fitness space, and his early years cutting his teeth

#2 - Clients that helped him grow - the good and bad ones

#3 - Observations on helping people create lasting physical change and the lessons learnt

#4 - The evolution of the Fitness industry over the last 15-20 years

#5 - The good and progressive aspects of the Fitness and Wellness space

#6 - The bad or discouraging reality of the industry - from bad PT’s and Commercial gyms to misguided Marketing and Big Ego’s on Insta

#7 - How we, the Consumer, need to change our expectations if we want real change in this space and our health

 

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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#19: Increasing Squat Strength– A True Masterclass

April 24, 2018

In this Episode, you’ll experience a true masterclass in improving and strengthening your Barbell Back Squat.

 

Between the collective personal and professional coaching experience of Bryn and Steve, you will get walked through all the key principles, cues and preparations for having a highly effective squat that through mastering will continue to strengthen for years to come.

 

This Episode is geared towards people who are already enthusiastic about strength training and have some experience with Barbell Squatting, and are looking for a few gems of wisdom that can incrementally or even dramatically improve their squat performance. 

 

We will address the five key areas for maximal Barbell Back Squats:

 

#1 - Priming Movement and Muscle Activation 

#2 - Optimal Squat Set Up & Bracing

#3 - Squat Form - Cues & Technique 

#4 - Working On Your Squat Weaknesses

#5 - Your Head Game for Maximal Lifting

 

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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#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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