AdapNation: all things Self-Optimisation!

MERRY CHRISTMAS EVERYONE!

I hope the break with friends and family has/was everything you hoped it would be, and you’ve taken the time to decompress and have fun.

For many, this extended break that we share with most of the country gives us a unique time to to not be owned by work pressure, and perhaps reflect on the year, as well as consider the future. 

This episode is intended to support and relate to this common space we find ourselves in at this time fo the year, by asking some thought provoking questions of you and us - to set off a spark of gratitude from all we experienced this year, and seed a little excitement about the possibilities you could experience in the year ahead. 

Consider it your New Years Resolution brainstorming - but this time we’re both going to keep to these important themes and goals we set ourselves...

 

Here’s what we cover:

 

1️⃣ What Christmas means to us

 

2️⃣ Reflection -

Are you satisfied with 2018, without regrets? Were there setbacks? Did you spend enough time with the people we care about? What were all your magic moments? How have you changed and developed?

 

3️⃣ Your 2019 Theme - Your North Star - 

What is your Theme for the year? What will make you proud and happy on Xmas 2019? Do you want to Be More, Do More, Give More? What skills and attributes need to be developed? Preventing negative self-talk derailing progress.

 

4️⃣ Starting The Ball Rolling - 

High-Level Milestone Setting. Not confusing a Goal with a Plan. Not Planning (yet) - instead avoiding overwhelm by small incremental action now. What resources, mentors, help do you need to seek out?

 

5️⃣ Quick introduction to DEC-18 Gents & Ladies #HyperWorkouts - A potential training programme to get you starting in the new year.

 

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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 on Social Media.

 

AdapNation Useful Links:

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

Transforming your body is logically pretty straight forward, and much of the science and process in making the changes you want is well understood in the fitness space. 

However, so many people struggle to achieve their ideal body shape. Why?

Getting 50-80% there can come quite quickly, especially when you have momentum and rhythm on your side. But going from good to great is reserved for the very few. Those that have a strong enough WHY, and have the mental strength to do what it takes over the long-term.

Psychologically we’re so complex. Logic and knowledge is not enough to get what we truly desire. This idea is proved in all areas of our lives on a daily basis. 

That really is the essence of this episode discussion, as Bryn and Steve reflect on their body progress made this year. I suspect many people will be able to relate to much of our combined experience, and hopefully you can take some motivation or insights into how you pursue building your best body ever.

 

Here’s what we discuss:

1️⃣ Are bold goals and New Years resolutions worth it?

2️⃣ Dealing with your body goals FLATLINING or going backwards

3️⃣ What BRYN has learnt in 2018 about himself from a body transformation perspective

4️⃣ ACCEPTING and managing/leveraging your traits is the trick to keeping with you goal - E.g. need for External Accountability, Outsourcing Planning, Novelty seeking, Consistency issues 

5️⃣ Is your WHY strong enough to do what it takes over the long term? And do you REALLY want what you say want?

6️⃣ The difference between a GOAL & a crystal clear VISION

7️⃣ Why after newbie gains, OVERSIZING your body is the most difficult aspect of body transformation. Wise people with good but not great bodies...

8️⃣ The need to EXPAND your WHY beyond the body outcome for long-term adaptation - the process, progress, emotional, mental, physical benefits

9️⃣ STEVE'S honest & raw assessment progress towards his 2 year body goal set in Jan 2018

🔟 The difference between being DISSATISFIED vs being UNHAPPY

 

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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 on Social Media.

 

AdapNation Useful Links:

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

Lamorna offers a refreshing and highly relatable perspective to the needs and struggles many ladies face when it comes to getting in shape and being healthy. 

Whilst men and women are equal in every measure, and can achieve pretty much all the same things, the tone of discussion, coaching and support is often different when helping ladies achieve their health and body goals. The logical, metrics-based, obsessive nature that men can often express when they get into the training and nutrition isn’t always what women want to hear, or get motivation from. In actual fact, for many women, this can have the opposite effect. Definitely not always - but quite often. So having a female voice, a female leader, offering guidance and relatability to the AdapNation female audience is a welcome break from time to time. I’m sure you’ll agree ladies! 😉

 

Lamorna is Personal Trainer, highly-accredited Nutritionist and an online coach exclusively for women. She’s got a great back story, is incredibly empathetic and practical to her real-world female clients, and has establish value-first business online with her courses, programmes and facebook community. We had a great conversation, and it was truly refreshing to provide a female voice of authority onto the podcast. 

 

Here’s what we cover in this Episode:

 

Intro Into Lamorna Hollingsworth:

▪︎ The unlikely transition from IT to falling in love with being a Fitness Professional

▪︎ Dealing with depression and self-worth issues after her surprise forced and politically-charged redundancy

▪︎ Changing her life by stepping into the Boxing Ring!

▪︎ Taking that bold step to become a personal trainer and nutritionist, and finding her true passion.

 

Observation, Needs and Struggles for todays Women:

1️⃣ The goal is always to lose weight, but sometimes dressed up as something else

2️⃣ Struggles with subconscious hard-wired food habits and lifestyle choices 

3️⃣ The Eat Less Move More mantra is quite often misunderstood or abused

4️⃣ Dealing with the mass of myths, opinions and contradictions in regards to weight loss and health

5️⃣ The psychological aspect is often left unaddressed, leading to regression

6️⃣ Struggles with body confidence, and setting unrealistic dieting goals that can be crushing

7️⃣ The need for black and white diet rules and wanting to be 10 out of 10 in one step

8️⃣ Breaking habits versus changing habits, and the incremental improvement mindset

9️⃣ Dealing with the issue of willpower by use of planning ahead

🔟 How to have a social life but still commit to losing weight

 

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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 on Social Media.

 

Where to Learn More about Lamorna:

▪︎ Coaching.lamornafitness.com where you will find the Nutrition for Life 12 course & other mini-programmes

▪︎ Lamorna Nutrition & Fitness Facebook Pageand Community

▪︎ @_Lamorna -Instagramand Twitter

 

AdapNation Useful Links:

■ The Ladies Break The Mould Body Plan - it’s time to try something different...

■ Losing Body Fat For Good - Here’s all you need to know

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Homs-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

In a world where the new “normal" is a pretty sad state of affairs, there is an alarming increase in diseases, cancers, cognitive decline, obesity and general decline in quality of life and health.

Fortunately there are leaders in the functional medical space that are looking at the WHOLE system. Not just the heart, or brain, or liver, or stomach -  but EVERYTHING. The interplay between the entire body, and it’s response to our environment, lifestyle, food and mindset.

 

Dr Tom O’Bryan is one of those global leaders.  

A holistic practitioner who has dedicated his life and work to understanding the sequence of events through time, your body, and environment that is causing people a myriad of disease, unease and dysfunction. He has helped 10’s of thousands of people, and is extending that help through his books, online presence and talks.

Tom has authored two best-selling books on this subject. The first being the Autoimmune Fix, that includes an Anti-Inflammatory Diet Reset that I have personally done with my family. The second, and most recent, called You Can Fix Your Brain, extends the concepts by looking specifically on the impact our food, environment and lifestyle have on our brain health. 

 

Here’s what Dr Tom O’Bryan shares in this jam-packed 1h Episode:

 

1️⃣ The startling evidence that supports the need for a Paradigm Shifting Moment in how we look at human health and disease

2️⃣ How in just 1 hour a week over the course of a year you can transform your health and cognitive capabilities

3️⃣ The issues with Phthalates from Plastics, heavy metals and food toxins have on our lives

4️⃣ The worrying statistics related to Child health, intelligence and mental issues as a result of inheriting toxic overload from their mothers

5️⃣ Explaining how the immune system fights toxins with antibodies, but is not equipped for the volume of modern day toxins 

6️⃣ The direct link between chronic toxin exposure and autoimmune conditions such as Diabetes, Hypothyroidism, Alzheimers, Vitiligo, MS, Psoriasis, and how it takes decades to materialise into symptoms 

7️⃣ How an inflammatory lifestyle effects everybody in different ways, dependant on your weak link - i.e. your genetic vulnerabilities.

8️⃣ The difference between healthy antibody production for cell turnover and elevated antibodies that destroy more tissue than can be recreated

9️⃣ A great walkthrough on the onset and symptoms of Hashimoto's Disease and Hypothyroidism

🔟 How you Immune system elegantly remembers how to respond to toxins such as Gluten, for life, but the damaging consequence of this memory

 

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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 on Social Media.

  

Where to Learn More about Dr Tom O'Bryan:

▪︎ www.theDR.com - His website with links to his books, articles, documentary and healthcare solutions

▪︎ @dr.tomobryan instagram feed

▪︎ You Can Fix Your Brain, his second book available on Amazon and other book stores.

 

AdapNation Useful Links:

■ AdapNation’s IIFYM+ Thrive Eating Approach, that matches the recommendations outline in Dr. Tom O’Bryan’s books

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Homs-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

Muscular, tendon or joint pain can be so restrictive and uncomfortable, and can often lead us to believing we are ageing and/or broken. That it’s a fact of life that needs accepting, or something like surgery is needed.

However, a huge percentage of body pain is reversible, and is a message that there is some dysfunction or imbalance in the body that needs addressing. Work out the root cause, do some corrective strength and mobility work, and much more often than expected, you can return to full and pain free function. 

If you want to know more, this is the episode for you. 

Here’s what we cover in this Episode:

 

Part 1 - Elliot Hulse Grounding Camp / Dynamic Meditation:

▪︎ The transition over the years of Elliot - From beast mode Yo Elliot to Spiritual Guru

▪︎ Dynamic meditation - letting go of your ego, and breathing into ‘your balls'

▪︎ Bryn’s experience of letting go, meeting his man-crush, and whether he is a spiritual convert

▪︎ Being at the right place and time of your life to explore your spirit

 

Part 2 - Understanding & Addressing Body Aches & Pain (28:40 onwards):

1️⃣ What is the message physical Pain is giving us?

2️⃣ What is Phantom Pain, and does it mean there is something wrong?

3️⃣ The main general culprits for joint pain?

4️⃣ Chasing pain around the body vs understanding the root cause

5️⃣ Examples of common knee, Back & Hip Pain issues

6️⃣ The two most valuable tools to address muscular/joint pain

 

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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 on Social Media.

 

Referenced Third Party Links & Resources:

▪︎ Elliot Hulse Youtube Channel & Instagram

▪︎ Brian Rose (LondonReal) Instagram

▪︎ Osho Meditation Practice 

▪︎ Supple Leopard Book & Kelly Starrett’s Mobility WOD Youtube Channel

▪︎ Super Couch stretching for Hips, Quads and Psoas

▪︎ How to Master the Squat for painful movement

▪︎ Strong Curves Book & Bret Contreras Instagramfor developing glutes

  

AdapNation Useful Links:

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

Adam Schafer takes the time out of Mind Pump’s crazy Podcast and content creation schedule to hang out for a little bit, and give us a behind-the-scenes discussion of Mind Pump’s founding and their business operation today, as well as getting real personal on a couple fronts.

So, if you’re a fan of Mind Pump, have aspirations to scale a digital business, or generally are interested in what makes great minds tick, this is the episode to check out.

And if you don’t know, Mind Pump is one of the global leaders in the Health & Fitness Podcast and Digital content space. With over 900 Podcast episodes recorded to date, Adam, Sal, Justin, Doug and the growing team have set the bar high in terms of production quality, quantity, audience size, and most importantly… really connecting with their audience. They have huge ambitions, and have defined their own successful format - Education Through Entertainment.

 

Here’s what Adam and Steve discuss:

 

1️⃣ The why behind Mind Pump’s creation, and what gap they wanted to fill

2️⃣ The risk to get out there, before they knew what they were doing, and why that was so important

3️⃣ The decision to start with adding massive value first, before income

4️⃣ The art and science of running a modern digital business, and leaning in on data

5️⃣ The mistakes Mind Pump made in the first couple of years

6️⃣ The scale of their revenue, and where the focus is now to scale their operation

7️⃣ The future for Mind Pump, and the potential to make a big difference

8️⃣ What Katrina would say Adam’s biggest weakness is

9️⃣ How does Adam want to be remembered in 20 years time?

 

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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 on Social Media.

 

Where To Find Ed Djafer:

▪︎ Mind Pump Website - https://www.mindpumpmedia.com - includes their popular workout programmes

▪︎ Mind Pump Podcast (2-3 episodes a week) - Apple iTunes Podcast and all popular Podcast platforms

▪︎ Mind Pump YouTube Channel- 140K+ subscribers

▪︎ Instagram - @Mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin

 

AdapNation Useful Links:

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

Ed Djafer fell in love with fitness in his early twenties, in response to being deeply saddened by his confidence-destroying physique. Many of us have had this low moments too, when we resolve to change, and enough is enough. 

As an ongoing student of fitness and running fitness businesses over the last 10 years, Ed has transformed his body and confidence and built a successful PT and online coaching business. He’s competed in Physique competitions five times, and is also an author of a fitness book called The Muscle & Hustle Method.

If you’re looking for clues on how to develop and progress your fitness business, curious on what motivates people to take massive action, and also to hear of Ed’s approach to getting busy entrepreneurs in shape, then this episode is absolutely worth a listen. 

 

This is what we cover:

1️⃣ Ed’s back story - Why the fitness industry? When it clicked for Ed? When his business took off.

2️⃣ What has changed in Ed’s philosophy, coaching guidance and personal fitness-related habits over last 5-10 years 

3️⃣ Digging into the idea and value of his quick and intense 30min Hypertrophy workouts?

4️⃣ Ed’s approach to coaching clients for real change, and the difference between Coaching & Personal Training 

 

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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 on Social Media.

 

Where To Find Ed Djafer:

▪︎ Ed’s PT Website - http://www.edfit.co.uk

▪︎ Ed’s Online Coaching Website - http://www.eddjafer.com

▪︎ Facebook Page - Ed Djafer

▪︎ Instagram - @coach_ed_djafer

▪︎ LinkedIn - https://www.linkedin.com/in/ed-djafer-9a141444

▪︎ Ed’s Book - The Muscle & Hustle Method

 

AdapNation Useful Links:

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

When’s the last time you've asked for really honest and raw feedback, from someone who knows you well? About your strengths, your weaknesses, and the things they don’t like so much?

When’s the last time you reflected on how you are showing up, and whether you are truly happy with how you handle yourself today? 

These are tough questions, and it takes courage to be exposed to some home truths. But these home truths could catapult you into a new exciting part of your life, where you become version 2.0.

 

Well, that’s the conversation Bryn Jenkins had today - ON AIR! It took balls, he wasn’t looking forward to it, but I think it was both therapeutic and liberating for Bryn, as he now sees what he needs to go do, to become the man that lights him up inside.

 

This is what we talk about:

 

Bryn HUUUUUGE News!

▪︎ He’s picked up the keys today...

▪︎ Starting a new wave of training within the UK fitness industry

▪︎ What is Semi-Private Training, the setup and the value to the people

 

Bryn’s Exposé (25mins onwards):

1️⃣ Reflecting on the amount of change and growth in 2018 personally

2️⃣ Struggling with being vulnerability, and wanting everyone to like him

3️⃣ Getting sick of being Mr. Nice Guy and lacking the respect of others

4️⃣ The struggle with proactively dealing with confrontation

5️⃣ Being the butt of other peoples jokes. Enough’s enough

6️⃣ Struggling to get voice heard in a group

7️⃣ How becoming a husband has starting the ball of change rolling

8️⃣ At a crossroad - exchanging Comfort for Discomfort, to help advance his future

9️⃣ What does he think his Wife’s Dad, his Best Mate, and his ‘Enemies’ would say of Bryn? Good and bad?

 

Bryn’s Opportunity For Growth:

▪︎ Ready to rebrand - Bryn 2.0. What that sounds like

▪︎ Starting to find the real Bryn. Accepting it, loving it, and refining it

▪︎ Becoming a Man. Owning his masculinity. How?

▪︎ How to think about commanding more respect, have more authority, and not always wanting to please

 

Correction: Didn’t mean two and half a men. Meant to be Three Men and A Baby, and referring to Tom Selleck!

 

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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 on Social Media.

 

AdapNation Useful Links:

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

Is it worth considering a wearable device such as a watch or ring, or get into the data and insights from these health-related monitoring and tracking applications?

That’s what we get into in this episode, as we explore the impact wearable tech and tracking apps have had on Steve’s training, wellness, nutrition and day-to-day life over the last couple of years, and the potential of for this space over the coming years. The reality is, people have, and can continue to manage their lives, health and body shape without tech, data and added complexity. That said, does this new technology help you achieve your goals faster, more precisely and inform you in ways your basic intuition cannot?

This conversation actually flowed naturally from discussing Steve’s most recent family trip to Disney World - the experience, the magic, the logistics, the service and… the technology. 

 

Here’s what we discuss:

 

Disney World (first 25mins):

▪︎ How Steve surprised the girls fo the trip

▪︎ The art, science and logistics of created ‘Magic'

▪︎ Incredible highlights of Harry Potter World, Toy Story Land & Pandora

▪︎ How the cutting edge technology of wearables, apps and sensors transformed the experience...

 

The Scoop On Wearable & Health Tracking Technology (25:30 mins onwards):

1️⃣ Smart Watches - are they just a fad and gimmick? Do they make a positive difference?

2️⃣ Steve’s unease of walking away from beautifully crafted wrist watches

3️⃣ What do you end up really using these wearables for, day to day?

4️⃣ Are they accurate on calories, heart rate, distance etc, and does it matter?

5️⃣ Are wearable building up intuition and awareness, or are they making us ‘dumb’ to common sense?

6️⃣ Where is the wearable space going - Rings, Microbiome Testing, Glucose Monitoring, the nirvana dashboard...

7️⃣ How your heritage and DNA combined with this new tech could have answers to personalised optimal nutrition

 

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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 on Social Media.

 

Third Party References:

▪︎ Paul Chek& Robb Wolf- regarding ancestral and heritage diets

▪︎ Mikhaila Peterson- regarding the carnivore diet

▪︎ Oura Ring- wearable tech ring

▪︎ Apple Watch- steve’s wearable watch

▪︎ The Disney World Magic Band

 

AdapNation Useful Links:

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Homs-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

She’s back again, after popular demand! Michelle Katasi joins this podcast to have an open an honest discussion about her experience of recently going on a ‘Bulk’ - a mild calorie surplus whilst progressively overloading with Weight Training. 

It’s a controversial approach that is met with huge initial resistance, as the mere idea of purposely eating more calories than you need for a woman goes against all the media and social conditioning related to having a ‘good' body. 

However, there comes a point in time for ladies where the downward spiral of Eat Less Move More stops working, or worse, can make you ill. And, if you get inspired by some of those #Instafit influencer female physiques, the truth is many have packed up a reasonable amount of muscle over the years to achieve the look. 

 

So, as Michelle has followed the Break-The-Mould Body Plan as well as the AUG-18 LADIES #HyperWorkouts over the last 10 weeks, it’s time to let you guys into the truth. Has it been great, ok, or a waste of time? Has she balled out of control from a weight perspective, or is she in a good place?

 

Michelle covers:

1️⃣ Why she felt compelled to start a Bulk

2️⃣ Her apprehensive feelings before starting

3️⃣ The specifics of Nutrition and Training plan she followed

4️⃣ Progress she made in the gym

5️⃣ Her approach to driving accountability and pressure to progress

6️⃣ How specifically her body changed during the process 

7️⃣ How she felt during and towards the end - both physically and emotionally

8️⃣ How the subsequent Cut (calorie deficit) is going

9️⃣ Where her head is at regarding he experience, and whether it has changed her approach/outlook to managing her body shape going forward

 

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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 on Social Media.

 

AdapNation Useful Links:

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

FOUR key variables to making deliberate progress in the gym - Training Consistency, Training Frequency, Training Intensity and Progressive Overload. These are hotly debated and researched aspects to training, which can lead to much confusion and uncertainty for most gym goers. This episode looks to bring you up to speed with these concepts, the latest research and how to practically consider these principles within your training programming. 

 

That, combined with the release of our 9th #HyperWorkouts Training Block for the year, spurred us on to having this informative and personal look into our own training regime, gym progress and understanding what really matters.

 

PART 1 -

Steve’s Progress with OCT-18 #HyperWorkouts *

The benefits to Steve and Bryn with these aspects fo the programme:

▪︎ Percentage-based training

▪︎ Accommodating Resistance

▪︎ Daily Undulation

▪︎ Increasing Big Lift Frequency

 

Steve also covers off his injury prevention strategies and the importance of listening to your bodies signals of aches and pains.

 

* #HyperWokouts are real-world and phased annual weight training programming that Steve & Michelle use throughout the yea win support of our body goals. 

 

PART 2 -  

Optimising Training Consistency, Frequency & Intensity (~19mins in)

Understanding how to consider and practically manage the below, with the view of building a strong, bigger and lean body:

 

1️⃣ Training Consistency (micro & macro)

2️⃣ Training Change / Periodisation

3️⃣ Training Frequency

4️⃣ Training Intensity & Pushing to Failure

 

We also cover:

 

- Where Progressive Overload fits into all of this

- How Neurotypes and Character plays a part in training

- How Environment & Social pressure/support can change performance dramatically

- All whilst respecting the Evidence-Based Research on Strength and Hypertrophy, Personal Anecdote, and the Reality of people lives that are not consumed with working out

 

We finish off PART 2 by reflecting on what we individually need to focus on as our area of improvement, given the above insights and evidence. 

 

⭐️⭐️⭐️⭐️⭐️

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 on Social Media.

 

Evidence-based Researchers / Leaders referenced:

▪︎ Menno Henselmmans, founder of Bayesian Bodybuilding

▪︎ Greg Nuckols, cofounder of Stronger By Science

▪︎ Brad Shoenfeld, founder of Look Great Naked

▪︎ Layne Norton, founder of Biolayne

▪︎ Mike Matthews, founder of MuscleForLife

 

AdapNation Useful Links:

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

The rapid advancement of usable everyday technology can be so liberating and enabling, and at the same time be so destructive when it comes to productivity and happiness.  

Specifically, as we talk about Smart Phones, use and dependancy is spiralling out of control. That said, if you are mindful and leverage the latest features and apps, you can pull out so much goodness from your phone whilst controlling your use. That’s the essence of our discussion today. 

 

First part of our chat talks about the latest release of iOS with an insightful and powerful feature called Screen Time. We chat about how this release allows for greater insight and management of your tech use as well as your kids. We delve into the eye opening stats of Steve’s phone use (eek), and how he intends to help curb the inevitable trend of his young kids getting addicted to their tech. Let’s face it, most of us are using our phone's as a crutch to run, operate and distract our lives. We’re truly addicted. Features like this help highlight the issue and give us tools to manage our use. 👍

 

For the Second Partof the Podcast (at ~20mins in), we get into our Go-To Health & Fitness Apps we use frequently, that you too may want to look at. We’ve broken the Apps down into Four Categories:

 

1️⃣ Food Apps- Nutrition, Diet Management & Food Inspiration

2️⃣ Training Apps- Programmes, Workout Tracking, Accountability, Running, HIIT Training etc

3️⃣ Rest Apps- Guided Meditation, Sleep Tracking, Device Use Management

4️⃣ Overall Stats, Dashboards & Other Apps- Apple’s Health App, Apple’s Screen Time etc

 

Lastly, we chat about our Tech Wish List (at ~58mins in) - where we’d like to see technology go to make things even better, faster and easier to use smart tech to advance our health, fitness and wellness. 

 

⭐️⭐️⭐️⭐️⭐️

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

 

Referenced Apps:

▪︎ MyNet Diary

▪︎ MyFitnessPal

▪︎ AdapNation Butler

▪︎ Zero

▪︎ Stacked

▪︎ Strong

▪︎ JEFIT

▪︎ TeamBuildr

▪︎ MyFfitBot

▪︎ Interval Timer

▪︎ Yoga Studio

▪︎ Bleep Test

▪︎ Map My Run

▪︎ Headspace

▪︎ Sleep Cycle

▪︎ AutoSleep

▪︎ Apple’s Screen Time

▪︎ Apple’s Health App

▪︎ Oura Ring

 

Referenced Products:

▪︎ Oura Ring

▪︎ Lumie Alarm Clock

▪︎ FitBit

▪︎ Apple Watch

 

AdapNation Useful Links:

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkouts YouTube Videos - 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals - As referenced in the Podcast, Steve’s body measurement tracking etc is written about here 

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

This is a Bodyweight Training focussed discussion, where we look to understand this space, it’s popularity, it’s application, as well as the pros and cons. So, if you really like doing bodyweight training at home, or feel it’s a great way to get started on your health and body transformation journey, then you should definitely listen to this episode with Bryn and Steve.

 

Before we get started on the main topic, we do have 20min chat about the Elon Musk Podcast interview with Joe Rogan, and the marvellous strangeness of Elon. He’s a weird cat, but absolutely fascinating. This has us reflect on our own social awkwardness at times, as well as our overall empathy levels for humanity vs the individual. Kinda interesting stuff…

 

The Bodyweight Training Discussion, broken down:

 

1️⃣ Why is Bodyweight Training so popular, and is it for good reason?

2️⃣ What types of body weight training is there - e.g. HIIT, Circuit, Hypertrophy, Animal Flow, Gymnastics, TRX, Calisthenics

3️⃣ When and Why does Bryn programme Bodyweight Training for his PT clients?

4️⃣ How does Bryn programme Bodyweight Training - is it exclusively bodyweight or a hybrid?

5️⃣ Can you use Bodyweight Training for Conditioning, Fat Loss, Fitness, Strength, Muscle Gains and Skill Work?

6️⃣ Can you exclusively rely on Bodyweight Training as part of a long term strategy to lose weight and gain muscle?

 

⭐️⭐️⭐️⭐️⭐️

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

 

AdapNation Useful Links:

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

Sure, losing weight and achieving the best body you deserve has a lot to do with your emotional and logical commitment to the goal and process, through sheer determination, willpower and grit. 

That said, too often in the fitness and food industry, the idea of food addiction is dismissed as a lazy excuse and lack of willpower. From personal experience, I disagree. Food Addiction is a real thing, and needs to be addressed as part of a plan to losing and managing bodyweight.

 

This discussion is broken into 2 Episodes (#43 & #44) where we look to cover off the reality of food addiction, how it happens and most importantly what to do about it. 

 

PART 2: 

1️⃣ What is Hanger and why does it happen

2️⃣ The Rehab Plan - how to elegantly withdraw from Food Addiction

3️⃣ Replace, Not Eliminate - 9 Food Specific recommendations that make the Rehab Plan easier

 

Recap on #43 ⬅️

  

PART 1: 

1️⃣ Drug-Like Foods - The similarities to Food consumption and Substance/Drug abuse

2️⃣ How we evolved to to use Flavour, Smell and Reward Signals to seek out our Nutritional needs

3️⃣ The basics of Flavour Types

4️⃣ What Food Engineers use to Create the Bliss Point

5️⃣ The Six Most Common Addictive Food Types that DO NOT send the Signal of Fullness 

6️⃣ What is going on within the Foods & our Bodies causing the Addictions

 

⭐️⭐️⭐️⭐️⭐️

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

 

AdapNation Useful Links:

▪︎ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

▪︎ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking

▪︎ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

▪︎ Facebook Community - To get into conversation with like-minded folk wanting to be their best

▪︎ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

▪︎ AdapNation Instagram - To see what’s going on in our world across business, training and family

Sure, losing weight and achieving the best body you deserve has a lot to do with your emotional and logical commitment to the goal and process, through sheer determination, willpower and grit. 

That said, too often in the fitness and food industry, the idea of food addiction is dismissed as a lazy excuse and lack of willpower. From personal experience, I disagree. Food Addiction is a real thing, and needs to be addressed as part of a plan to losing and managing bodyweight.

 

This discussion is broken into 2 Episodes (#43 & #44) where we look to cover off the reality of food addiction, how it happens and most importantly what to do about it. 

 

As we get started, for the first 10mins we have a food confessional by Bryn, who has a very real addiction with Cheese and Hummus. Lose still, he likes to dip Cheddar Cheese sticks in Hummus… 🤢

 

PART 1:

1️⃣ Drug-Like Foods - The similarities to Food consumption and Substance/Drug abuse

2️⃣ How we evolved to to use Flavour, Smell and Reward Signals to seek out our Nutritional needs

3️⃣ The basics of Flavour Types

4️⃣ What Food Engineers use to Create the Bliss Point

5️⃣ The Six Most Common Addictive Food Types that DO NOT send the Signal of Fullness 

6️⃣ What is going on within the Foods & our Bodies causing the Addictions

 

PART 2 (#44):

1️⃣ What is Hanger and why does it happen

2️⃣ The Rehab Plan - how to elegantly withdraw from Food Addiction

3️⃣ Replace, Not Eliminate - 9 Food Specific recommendations that make the Rehab Plan easier

 

⭐️⭐️⭐️⭐️⭐️

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

 

AdapNation Useful Links:

▪︎ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

▪︎ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking

▪︎ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

▪︎ Facebook Community - To get into conversation with like-minded folk wanting to be their best

▪︎ #HyperWorkouts YouTube Videos - 8-week training blocks, with video guides and print-outs

▪︎ AdapNation Instagram - To see what’s going on in our world across business, training and family

What a cracker of a discussion! In this Episode I am joined by Talent & Strengths Coach Kevin Thiele, founder of Salescode.co.uk and whose mission it to help manage high performance sales teams. 

After I performed a Psychometric online assessment called CliftonStrengths, Kevin joined me to perform a live readout call of my report, where we bare all about my personality type - warts and all!

This is a great chat, as it combines healthy debate with honesty, vulnerability, humour and an insanely accurate assessment of how we both show up as people in very different ways.

 

In actual fact, Kevin and I worked within the same industry and were aware of each other for many years. Both carved out a successful career in IT Sales, yet our talents are surprisingly different. How can two very different people play the same game and be successful at it? We explore this and much more in this fascinating discussion. 

 

Here’s what you can expect to listen in on, with links to the Psychometric Assessment and links to Kevin’s online presence below:

1️⃣ Difference between Talents, Strengths, Skills and Weaknesses

2️⃣ Success comes from Excellence. Excellence and satisfaction comes from leveraging talents

3️⃣ You can be moderately successful without talent… but unlikely

4️⃣ What is Gallup’s CliftonStrengths assessment and how is it different? Calls out your Talents and where your strengths are assessed within 30mins. 

5️⃣ Steve and Kevin sharing good and bad stories of their careers

6️⃣ Describing Steve’s TOP 5 Strength Themes, and how they can be Leveraged AND Abused

7️⃣ Steve's surprising lack of Relationship Building and Communication in his Top 5

8️⃣ Compassion vs Empathy - Can you develop compassion if your empathy is naturally low?

9️⃣ Accept yourself - your strengths and non strengths. As opposed to comparing yourself with others

🔟 Our people annoying you because they are being difficult or because they are DIFFERENT?

 

Many gems to listen out for:

- The 5 attributes to Success - talent, attitude, skills, knowledge, style

- Needs of followers - Hope, Trust, Stability, Compassion

- Steve & Kevin’s Individual Top 5 Talent Themes

- Steve’s full 34 Talent Themes Report & Blog - See https://AdapNation.io/blog

 

Kevin Thiele / Gallup Useful Links:

▪︎ Connecting with Kevin on Facebook, Twitter or LinkedIn

▪︎ Kevin’s Talent Coaching Business - salescode.co.uk

▪︎ Taking the Gallup CliftonStrengths Assessment(s)

 

AdapNation Useful Links:

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Food Diary- 100's Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

We’ve all seen and probably succumb to those 'Rock Hard Abs' and 'Get A Six Pack’ adverts during our lifetimes - those marketers know how to get guys to act and spend money!

Abs are the definition of sexiness and good health in modern times, and it’s universally considered by men that abs are what women want. It’s funny that what men think women want and what women find attractive is usually quite different… 🤣

But let’s be clear, Abs are here to stay as part of societies image of health, athleticism and physical attractiveness. And we at AdapNation embrace looking good naked! 

 

So, in this episode, we walk you through what you need to know. From the misconceptions, low priority stuff, and unrealistic online photos through to the key tenants behind building a strong, healthy and sexy core.

 

A.  What people typically do when they are their Six-Pack mission 

B.  Some Ineffective Activities for Ab development

C.  The Key Tenants to a great Six-Pack Look

    1️⃣ Diet, Leanness & Body Fat Percentages

    2️⃣ The Online Lie - Lighting, Oil, Bronzing, Angles, Post Production

    3️⃣ Posture & Bloating

    4️⃣ How to Purposefully Progressively Overload Your Abs

    5️⃣ Core vs Abs - What’s the difference? What Are The Training Differences?

    6️⃣ Heavy Compound Lifting & Whether Ab Isolation / Crunch Work is Needed.

 

15-20min CHIT-CHAT🐕 - We kick this episode off taking about dogs. Specifically, Bryn is looking to get himself a Puppy. We chat about our youth with dogs, Steve’s stupid (but fast) Whippets, and how we are pretty similar to dogs in our fight-or-flight instinctive reactions. 

 

⭐️⭐️⭐️⭐️⭐️

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

 

AdapNation Useful Links:

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Food Diary- 110+ Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

 

This is a beauty of a philosophical, meaningful and thought provoking conversation between Bryn & Steve. A natural, curious and reflective conversation - one you most probably would enjoy being part of. We’d love to carry on the dialog, so get in touch via the Facebook page if you’ve got something to add or question. 

 

It’s a continual in-flow chat hitting on:

1️⃣ Kids Growth - Helping your kids grow and take accountability at a young age

2️⃣ Morning Rituals - Morning routines being the key to consistent high achievement

3️⃣ Expediency vs Meaningful Action - The choice immediate gratification and actions that bring deep value ~25mins thru

4️⃣ Transformation - Steve’s personal transformation driven by attaching to more meaningful actions ~40mins thru

5️⃣ #BeYourBest Meaning - The levels of being your best - 1st - compete with others, 2nd - compete with yourself, 3rd - care and love for your future self ~54mins thru

6️⃣ Finding Life’s Purpose & Drive - attaching to Nature’s higher purpose - evolution. To advance, as one ~60mins thru

 

A little more detail into the conversation:

 

1️⃣ We get things started by Steve talking about his kids summer break from school, and how with some planning and careful motivation, they’ve managed to enjoy growing and developing over the last six weeks.

2️⃣ That leads us into talking about the importance of morning routines for kids and adults, and the impact a consistent morning ritual has had on Steve’s daily energy and performance. 

3️⃣ We then get into discussing the concept of 1st, 2nd and 3rd Order Consequences, which is really about understand the cause and effect of your actions, be it positive or negative. This is about immediate gratification and the value of attaching current decisions to a longer term more meaningful goal. We chat about the gym, cold showers, binging, reading, foam rolling, eating to thrive and article writing. 

4️⃣ Steve shares the impact that has been felt in his life by orienting around 3rd Order consequences, and how he has converted un-enjoyable activities into things he loves due to this reframing. 

5️⃣ Then we chat about the #BeYourBest mission at AdapNation, and the varying levels of considering and acting against this objective. First Order - Compete with others. Second Order - Compete with yourself from yesterday. Third Order - Care for our future self like you do your kids, partner and pets!. Paying it forward. 

6️⃣ We then close on Higher Purpose, and understanding the bigger machine at play - Nature. What’s Nature’s higher purpose? It’s to evolve, to advance evolution by helping species develop, grow, adapt & prosper. How does that relate to humans? Can you, one out of 7.6 billion people who exists for a tiny fraction of earth’s life have a worthwhile impact? We conclude that you, everyone, can have a meaningful and significant impact. It’s all of our duty to do so, to pay it forward in our own way. Time to abandon selfishness and self-pity and think about how we can contribute to the advancement of humanity. 

 

⭐️⭐️⭐️⭐️⭐️

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

 

AdapNation Useful Links:

- AdapNation Website - where you will find articles, videos and journals on all things wellness, training and mindset

- AdapNation Food Diary- 110+ Tasty Healthy Meal Ideas, that are focussed on helping you thrive

- Facebook Community - To get into conversation with like-minded folk wanting to be their best

- #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

- AdapNation Instagram - To see what’s going on in our world across business, training and family

Whilst we’re not a CrossFit Podcast, and we have a natural bias towards more traditional strength and weight training, we massively appreciate CrossFit for the positive impact it’s had on people's relationship with health and fitness over the last decade. Moreover, Bryn got started with a CrossFit box a few months ago and has a really interesting perspective as a PT and someone who has always favoured strength training. 

 

This episode will help those who are considering CrossFit and/or those who have specific body goals understand all the value, benefits and downsides of CrossFit, from a relative Newbie who is not dogmatic and cult-like about the sport. 

 

Bryn walks Steve through his experience, motivations and realised benefits to date. We cover:

 

1️⃣ What does a typical CrossFit session look like?

2️⃣ Why did Bryn Start going?

3️⃣ Is he still interested in going?

4️⃣ Is it in support of his physique and strength goals?

5️⃣ What have been the benefits and carryover?

6️⃣ Does Bryn do CrossFit exclusively?

7️⃣ What about risk of injury?

8️⃣ What is the average age demographic?

9️⃣ Is Lisa (Bryn’s Wife) enjoying and getting value from CrossFit?

🔟 Summary Pros, Cons and Barriers to Entry

 

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

 

AdapNation Useful Links:

• AdapNation Website - where you will find articles, videos and journals on all things wellness, training and mindset

• AdapNation Food Diary- 100+ Tasty Healthy Meal Ideas, that are focussed on helping you thrive

• Facebook Community - To get into conversation with like-minded folk wanting to be their best

• #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

• AdapNation Instagram - To see how Steve uses and progresses in the gym

 

What do you listen to when you hit the gym? What gets you fired up to lift heavy and have intensity, and what have you realised does NOT work?

That’s the topic of discussion in this half an hour fun chat. As always, Bryn and Steve have some differences in our needs and motivations. Check it out.

Oh, and for you Oldskool Michael Jackson fans, there’s a little treat for you towards the end of this Episode. I think you’ll like it. 😉

 

What we discuss:

1️⃣ Listening to Audible & Podcasts whilst training

2️⃣ Steve’s need for over-stimulation and zero distraction...

3️⃣ Aggression or Calm when lifting really heavy?

4️⃣ What are the #Instafamous listening to when they film their workouts?

5️⃣ Oldskool favourites of Steve when he first found working out as a young teenager

 

⭐️⭐️⭐️⭐️⭐️

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

 

AdapNation Useful Links:

■ AdapNation Website - where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Food Diary- 100+ Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ AdapNation Instagram - To see how Steve uses and progresses in the gym