#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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#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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