Andy Rose PT: Recent Episodes
Andy
Something I've changed my tune on is whether or not you should cut out certain foods when trying to lose fat.
As I am an "everything in moderation" type of guy, I usually say you shouldn't cut out foods as I think it's unnecessary and can lead to a bad relationship with food.
With that said, I think there may be a time and place to cut out certain foods, or at the very least limit them as much as possible.
Listen for more info and reach out with any questions!
Today I want to talk about something that is very common after returning from holiday - struggling to feel motivated, push yourself and get back into a good routine.
I want you to know that this is fine and completely normal and not to beat yourself about it.
I try to warn clients that it'll probably take some time to get back into the swing of things after their holiday, and it's ok to take a few weeks to settle back in.
Stop beating yourself up over enjoying yourself at the weekends.
The whole point of doing all this fitness stuff is to help you enjoy life more, not to make you stressed! Or make you feel guilty about enjoying yourself.
I read a book called "How big things get done" which looked at how different projects do well, reach deadlines and stay under budget, and how other projects do the exact opposite lol.
I thought the book made a few points that could easily be related to fat loss, and that's what I've tried to cover in this podcast episode.
When measuring your progress, it's really important to zoom out and look at the bigger picture.
For example, just because you haven't lost weight this week doesn't mean you're doing anything wrong, especially if you have been losing weight consistently over the last month or so!
Also, there's millions of ways to measure your progress, so try not to get caught up on just one.
My issue with menopause workout plans.
Is that most of them are just generic training plans with menopause in the title.
They may still help, but here's why I still have an issue with them.
I feel as if some coaches have noticed that there is a need for menopause support, which isn't a bad thing.
As someone who's client base is currently 100% women, it makes sense for me to understand the menopause better so I can do my best to support clients before, during & after it.
There's nothing wrong with trying to help women going through the menopause, but there is something wrong with trying to make money off them off generics workouts that don't do what they say on the tin.
To me, these coaches are taking something that they know women are...
- Struggling with.
- Are worried about.
- Probably not getting enough support with.
And are using that to aim a generic products at them!
Lastly, I'm sure there are products out there that do genuinely help women manage going through the menopause.
But as with everything in the diet & exercise world.
It can be challenging for people to tell what's legit and what's not!
Let me know your own thoughts on this.
In this episode I discuss the idea that something that works for you might not work for someone else, and vice versa.
Which is why it's important to not have a "one size fits all" mentality to fitness and to instead take a flexible approach.
No recorded a podcast in ages so thought I'd do one just to get back into the swing of things, looking forward to doing them more regularly again
When you try to set a new goal or start a new habit, getting started can be the hardest part! This is usually because the end goal feels far away and overwhelming. The best way to overcome this is to start off small (start now, optimise later). Instead of thinking about tracking every single meal for the next 7 day, try to just track 1 meal a couple of times a week. Then build on it. If you struggle with new habits get in touch & I'll see if I can help.
In this episode I explain 5 common mistakes I see people make in the gym and how to correct them.Click the link below if you would like to apply for personal training.https://form.jotform.com/222883164359363
Lifting weights will help maintain strong bones and muscles, which is important as your body will start to lose muscle mass in your mid 30s and bone density in 40s-50s.
If you are already 35+ it's not too late, you can start lifting weights now and will still feel the benefits of it.
If you are below 35 you can start lifting weights now so you can to take care of your future body.
I recently ran a half marathon which was my first half in over 3 years.
In this episode I discuss my running journey over the past year, why it's important to focus on your own progress without comparing yourself to others too much, and how you shouldn't wait until you're ready to get started because you'll never ever be ready.
CLICK HERE if you'd like to apply for group personal training.
Drop me a message with any questions.
Meal prepping, finding recipes, making recipes and all things dieting can be very confusing.
In this episode I try to give some common sense advice around meal prepping.
Keep in mind that you don't have to meal prep at all if you don't want to.
If you are wanting to meal prep, keep it as simple as possible and don't over complicate it.
Don't make this common fat loss mistake.
Take the WHOLE weekend off!
Here's the thing, one meal won't make or break your diet at the weekend.
But...
If you:
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Eat & Drink whatever you want Friday-Sunday.
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Don't exercise.
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Do very little movement (steps).
Then that probably WILL have an impact on your progress.
By all means live your life and enjoy yourself, but keep in mind that if you're working towards a fat loss goal what you do at the weekend also counts.
Focus on the inputs and the outcome will take care of itself.You don't have to focus on your weight to lose fat, in fact focusing on daily habits will probably help lose body fat without having to focus on your weight.
Weighing yourself is completely optional you don't have to do it. Weighing yourself regularly can help keep you accountable with regular healthy habits. But it can also bring up lots of negative emotions for others, and if you really don't like the scale remember you don't have to use it. If you weigh yourself over the next few days, keep in mind that any weight gain won't just be from gaining body fat. A large amount of it will also be from excess salt, water & food still in your system. Getting into a good routine over the next week or so should see you lose a large chunk of that weight! But again, keep in mind it's not all about the scale and there's a million other things you can focus on other than your weight!
Calorie dense foods are high in calories, fats & sugars. They don't fill you up, but usually taste amazing and are really easy to overeat! Foods such as fruits, vegetables, lentils & beans are nutrient dense and for the most part are low calorie. If you struggle with hunger, cravings or snacking, try adding more nutrient dense foods into your diet, you'll be able to eat more volume of food without all of the calories!
In my last podcast I was talking about how external motivation from others can help with consistency. But if you lose that external motivator you also lose your motivation! Internal motivation is the strongest type of motivation, however in order to feel internally motivated you often have to take action first. In this episode I mention a few things that might help with motivation, but don't wait to feel motivated to get started, instead get started in order to feel motivated.
If you struggle with motivation & consistency. Find something or someone that will help you stAy on track. Joining the right community will help with this.
Waiting for the perfect time to start, or thinking your diet has to be perfect all the time is holding you back. The perfect time doesn't exist. It's better to be consistently good than occasionally perfect. Done is better than perfect because perfect never gets done. Embrace progress not perfection
In today's episode I give a few tips on how to stop your weekends being your downfall if you have a fat loss goal.
You can still lose fat and enjoy a social life, you just need to be smart about it.
If something takes less than 2 minutes to do, DON'T put it off.
I get you're busy and have other important things to focus on, but putting stuff off makes things worse. Saying you'll do something later will subconsciously affect your stress and concentration.
If you surround yourself with negative people who constantly moan but do nothing about it, that'll rub off on you. The same way that if you surround yourself with positive people who want to motivate & encourage others and better themselves, that'll rub off on you too. Also the media that you consume has a huge impact on your outlook on things, so pick what you consume carefully.
I went to an event for personal trainers on Saturday. It reminded me of how important it is to be surrounded by the right people who understand you and what the best for you. If you struggle with a lack of motivation, support or consistency, reach out to discuss how my coaching might benefit you.
It's been a while since I done a podcast so I thought I'd get back into it by discussing something that's happened recently. I opened my own gym! Fit For Purpose Fitness Studio opened on 30/10/23 and I'm absolutely buzzing!In this episode I mainly discuss how this came about, all the stuff that happened over the last couple of weeks and what this means for my business.One exciting benefit of having my own place is that I will be able to make my services bigger and better! I have a couple of bootcamp & group PT spaces left for 2023, get in touch if you're interested in joining us.
One of the most common questions I get is "Do you do meal plans?".
Meal plans can give you structure and guidance to your diet, but they shouldn't be rigid or include foods you dislike.
You also don't need millions of fancy recipes either!
I always recommend writing your own meal plan.
Choose 1-3 meals for breakfast, lunch & dinner. Try to make sure they are lower calorie and high in protein.
It's still ok to get motivation from others, but by creating your own plan you'll be more likely to stick to your diet and get better results.
Reach out if you need more help with this!
Some people hate the idea of weighing themselves.
I think one of the reasons for this is because they aren't weighing themselves properly or consistently, and don't understand the difference between weight gain & fat gain.
If your goal is to lose body fat, your body weight should consistently come down over a period of time.
In order for you to see this happen, you need to weigh yourself properly and consistently.
I recommend you trying this for at least 2-4 weeks, if you do it correctly you will notice the scale coming down.
If the scale doesn't come down, you've either done something wrong or you've been eating too much.
It's apparently the most important meal of the day.
But for a lot of people, breakfast is the hardest meal to get right.
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They're tired & busy in the morning.
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They don't have an appetite early in the day.
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They genuinely don't know what they should be eating.
This is all very common.
A lot of my clients struggle to get enough protein each day.
And I have noticed that breakfast tends to always be the meal with the lowest amount of protein.
So I thought I'd put together 4 quick & easy high protein ideas that anyone can make.
They don't require a lot of time to prepare, you can even prepare them the night before.
You can also either eat them in the house, on the go, or take them to work with you to save you time in the morning.
Finally, they are probably a lot higher in protein than your current breakfast!
Here are the 4 ideas...
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Protein shake or bar.
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Yogurt & fruit.
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Boiled eggs.
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Oats
Listen to the episode for more details!
Never planned to go on for an hour...
In this episode I go over my own training & nutrition over the last 3 years.
My results have been mixed and I feel like my fitness has went up and down over the last few years for different reasons.
Listening back I'm not sure I actually covered that much, I might do another one and try not to waffle as much haha.
Anyway, I know this type of episode won't be everyone's cup of tea, but if you listen to it I hope you enjoy it.
Feel free to increase the playback speed!
Just some random thoughts about going on holiday and whether or not you should watch what you're eating or exercise when you're away.
I used to think it was weird if people watched what they ate when they went away, I thought they were boring and didn't know how to enjoy themselves.
Nowadays I have changed my tune, listen to the episode for the rest of my thoughts.
Going out for food can be stressful if you're trying to watch what you eat.
On one hand, you don't want to do undo any progress you've recently made.
But you also don't want to attract attention or unwanted comments from others!
Don't worry, you don't have to get your phone out and use myfitnesspal or weigh food in front of people.
In this episode I explain how you go out for meals, watch what you're eating without attracting attention from others.
I want my clients to enjoy their social life while still making progress.
It may take more time and effort to achieve this, but it's possible and 100% worth it.
If you ever find yourself thinking "I'll start when I've got less on" you'll find this episode useful.
Trying to make progress when you've got lots on may not be optimal, but nether is giving up altogether (at least with one of these choices you have a chance!).
Looking for more support?
Click here for group PT: https://mailchi.mp/05e50cfb28c5/group-pt
Click here for general enquiry form: https://form.jotform.com/231154257722351
Question 1 - Is it ok to go over your calories in order to hit your protein goal?
Question 2 - If you miss your protein goal one day can you make up for it the next?
In today's episode I thought I'd share a straightforward meal plan I made for my clients.
I don't normally like giving out meal plans for a few reasons, but I put this together as I thought it would be straightforward for my clients to understand, and to also give them inspiration so they can create their own plan.
I am not saying anyone should follow this plan down to a tee, I hope you listen to this episode and you can make adjustments to your diets based on your requirements and your goals.
If you have any other questions please get in touch.
Are protein shakes any good?
This episode comes off the back of a client asking whether there were any downfalls to using protein powders rather than food to meet your protein goal.
Protein shakes are a quick & easy way to get protein & may be ideal if you are busy, always on the go, don't have a lot of time to make meals or struggle to eat enough protein.
However, they are called supplements because they are meant to supplement your diet, so when possible I suggest not replacing meals with protein shakes and only using shakes to top up your protein intake.
Listen to the episode for more info & check out episodes 12 & 21 for more info on protein.
This episode quickly goes over how, why & when to measure progress.
In my opinion, if you are serious about reaching your fitness goals you should measure your progress on a consistent basis.
If you're not measuring anything, how else would you know if you're making progress? And you can't make improvements to anything if you don't know what needs improved.
Today I want to recommend a mindset shift.
Instead of viewing failure as negative, use it as motivation to get better!
And don't avoid failure or doing things that'll hurt (such as weighing yourself regularly and keeping a consistent food diary).
If done with the right mindset, doing those things will hopefully motivate you to make positive changes.
YOU DID NOT GO "OFF PLAN".This might seem as if I'm nitpicking.But I hate the phrase "Off plan".Whatever "plan" you're following should take into account the fact that you're human and have a social life.- Whether it's going out for lunch or dinner with friends and fam.- Meeting up with work colleagues.- Or just having a treat now and then.These should all be part of your "plan".For me, saying you've went "off plan" suggests that any of these things is wrong or bad.If your "plan" doesn't account for any of these events, it's probably over-restrictive and unsustainable.Also, you didn't go off "plan" because your diet wasn't perfect.It's fine to go off track now again, as long as you get back on trap asap.To me, saying you went "off plan" suggests that you've stopped, or switched off.That suggests that you're either on your diet or off it.That's an all or nothing approach, which we want to avoid.You didn't go off plan because your diet wasn't perfect, you just went slightly off track which is fine.
You've probably heard people mentioning why protein is important but have no idea why.
In this episode I quickly explain why it is important and why you should be aiming to be getting enough protein within your diet.
You can find a more in depth episode on protein HERE.
You can also join my free Facebook group for videos on topics just like this HERE.
Below are 4 questions to ask yourself before lowering your calories. If you are unsure either how to set your calories or whether your current calories are right. Drop me a message today and I will do a calorie check for you. - How long has it been? Do you just need to be a bit more patient?- Have you been tracking everything accurately?- Have you been sticking to your current calories?- Can you increase your output?
In this episode I give you some information about fasting. Whether you call it Fasting / Intermittent Fasting / IF / Time Restricted Eating / Eating Window / 5:2 Fasting. All fasting boils down to is eating all of your meals / calories for the day within a certain eating window. Some common examples of eating windows are... 8:16 (8 Hour Eating Window : 16 Hours Fasting). 6:18 (6 Hour Eating Window : 18 Hours Fasting). You can also use other eating windows such as 10 hours or 4 hours. Listen to the episode for more info on the ins & outs of fasting. It may or may not be suitable for you, but give the episode a listen & decide that for yourself 👍. Some other points I wish I touched on but didn't... - While fasting still make sure you're eating enough protein & veggies. - Don't go super low calorie as it's unsustainable & unhealthy. If you're struggling to eat enough food within your eating window you may need to increase it. - Fasting might help you get used to having food cravings and being able to say no to them. This may be hard in the beginning but try to stick with it. - You can drink water and black coffee during your fast but not any other liquids that have calories such as teas, coffees etc. Let me know if you have any other questions 👍.
Get your Free Food Swap Guide: https://rb.gy/qsnwyl
Here are the points I cover in today's episode, feel free to speed the episode up to get through it quicker:
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Remember that you still have the option to make good choices.
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Ask yourself. Is it really worth it?
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Plan ahead and decide what you're having in advance.
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Use myfitnesspal and track everything accurately (or take an educated guess if you can't be 100% sure of the calories).
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Calorie banking.
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Focus on weekly calories v daily calories.
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Compensate for a bigger meal by either having a smaller meal or skipping another meal.
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Maintain high activity levels (exercise & steps).
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Base your meals around servings of protein and veggies.
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Swap out carbs for veggies.
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Choose lean meats instead of fatty cuts.
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Limit the amount of add ons you have (starters, sides, desserts etc).
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Eat high volume low calorie foods such as salads.
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Fasting / Windowed Eating
In this episode I discuss how you can still lose fat while enjoying a social life. I don't cover specific tips for how you can achieve this, I will cover these in my next episode. Instead today I just give my thoughts on why it's possible, why you should do it even if it's more challenging & why giving up when you're busy isn't ideal.
In this episode I give some tips for what you should eat before & after your workouts.
To access this video plus the rest of my "Nutrition For Beginners Course" click HERE
Today's video I go into more detail about 1200 calorie diets and why/how I help my clients ditch them.
This comes off the back of a social media post from earlier in the week, when I essentially said someone who is eating 1200 calories and not losing weight, is someone who is not eating 1200 calories!
I also mentioned that 1200 calories is not a lot of food and the majority of adults would struggle to stick to that for any lengthy period of time.
Listen to the podcast to learn more about how MOST people underestimate their food intake, and how I go about trying to get my clients to understand their food intake better.
If you currently feel stuck with your diet drop me a message with any questions.
(Apologies for the cough, I've been ill this week and haven't been able to shake it).
In this episode I discuss how to overcome gym anxiety.
Please let me know if you have any questions and if you need help applying any of these tips.
Also drop me a message and let me know if you found this useful.
I also have a free Facebook group where you'll find content really similar to this.
This podcast answers the following questions...
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What is protein?
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Why is protein important?
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Where does protein come from?
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How much protein do you need?
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How can you increase your protein intake?
Have a listen and let me know if you have any questions .
In this episode I give my thoughts on new rules down south which makes it a legal requirement for businesses to display calorie content on their food menus.
There is also talk of it being implemented in Scotland so I thought I'd jump on and discuss it.
As always let me know if you have any questions or feedback. If you listen and enjoy it feel free to share it on social media and follow me.
Weighing Yourself
This video gives you more info on using the scale.
I go over...
1) The different factors that effect your scale weight.
2) Advice on how to go about weighing yourself correctly.
Personally, I think the scale is a really useful tool but only if used correctly.
There can be a lot of negative emotions associated with weighing yourself, imo there doesn't have to be, again if done correctly.
For most people I don't think the scale is the problem, it's the way they view it and the way they use it.
Nowadays a lot of people have a "f*ck the scale" mentality. I've definitely said this in the past, but in the video I cover why I think the scale is a useful tool for the majority of people.
Basically this video helps you better understand the pros & cons of weighing yourself so you can make your own mind up on whether you do it.
I'm not saying f*ck the scale, I'm not saying weigh yourself every day, I'm providing the info and I'll let you decide what you do with it.
I think the biggest issue with the scale is that it only tells you your weight at one point in time.
It just tells you whether you've gained/lost/maintained weight, but it doesn't provide any context or tell you where that weight has came from.
Your weight also fluctuates on a regular basis, which is why I don't think weighing once a week is helpful.
Instead...
**It's better to weigh yourself a few times a week so you can get used to seeing your weight fluctuate.
You should aim to weigh yourself at the same day/time when possible.
Take the emotion out of it. Your weight doesn't define you as a person.**
Listen to the podcast for more info and let me know if you have any thoughts/questions or need help with anything.
This podcast answers 2 questions...
1) Why do you feel sore after a workout?
2) Should you aim to feel sore after a workout?
Here's what I cover in the podcast quickly...
You feel sore after a workout for 3 reasons...
1) Doing a workout or exercise which is new or unfamiliar to your muscles.
2) The workout you did was more intense than what you're used to doing
3) Certain exercises create more muscle damage.
And you don't necessarily have to be sore after every workout, in fact the more experienced you get you should rarely ever be sore!
So just because you're not sore after a workout doesn't mean you haven't worked hard enough. And just because you're sore after a workout doesn't mean you've made more progress. Don't chase soreness!.
For a longer explanation listen to the audio and enjoy!.
Live Q&A from my members group. - 0:50 Do you need to use weights to get results or can you do bodyweight exercises work?
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5:00 how can I drink more water?
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8:05 Should I do yoga/Pilates once a week?
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9:37 How do I work out my calories for a calorie deficit?
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21:09 tips for a good night's sleep?
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23:52 How does breastfeeding effect your calories of you're trying to lose weight?
In today's podcast I give you 4 things you can focus on to improve both your physical & mental health.
Something I have been guilty of in the past ' trying to move away from is always look at stuff through a weight loss lense.
By that, I mean always relating stuff to how many calories it burns & how it'll help you lose weight.
Today's podcast I talk about 4 things that will help you improve both your physical and mental well-being.
Applying these tips might help you lose weight, but in my opinion that only scratches the surface of all the benefits you can get from doing these things regularly.
And I think if we focus on these things from an overall health point of view - we'll have a better relationship with them (e.g. if you only exercise to burn calories you'll probably dislike exercise as you only associate it with dieting).
This is the audio from a Facebook Live video I did giving advice for your New Years Resolutions in 2022.
I give some advice on training, nutrition, mindset & goal setting.
If you have any questions or would like more support with any of this, just drop me a message.
Happy New Year when it comes!
In today's podcast I discuss whether having a "life's too short approach" towards Christmas is good or bad.
I also touch on advice I have gave out in the past, when Ive encouraged people not to care about Christmas, enjoy themselves and get back into the swing of things in January.
I discuss how the way I view things has now changed & why.
I also talk about why failing or not reaching a goal isn't always a bad thing, as well as why you shouldn't try to make too many changes at once.
If you've got any questions, thoughts or feedback on this episode feel free to drop me a message.
Hello! On today's podcast I cover the following... - Discuss whether or not new years resolutions are worth it. - Give you some tips to make you more likely to stick to your NY resolutions. - Go over a list of questions for you to ask yourself when goal setting. If you have any questions or would like any support with this just drop me a message and I'll be happy to help. Cheers! Here are the questions... What's your ideal outcome? What would you have to achieve within the next year for you to be happy. Why is that important to you? Dig deeper and think about what reaching that goal would give you that you don't already have. What do you have to do to make your goals a reality? (Make a list of actions you'll need to take then set some targets daily, weekly, monthly). What potential barriers & obstacles could you face? What can you do to overcome these obstacles? Repeat regularly. When you come back to this again you'll reflect on your goals/progress then you can make changes to your plan.
Welcome to my first podcast episode. When it comes to this time of year, some people are worried about gaining weight while others aren't. Some won't exercise again until January while others will be business as usual and exercising regularly. Today's podcast I discuss how I don't think there is a right or wrong approach to Christmas time. What is important however is that you have a good relationship with your body, food & exercise. Let me know if you have any questions or feedback. @andyrosept