Busy Blokes Podcast: Recent Episodes
Busy Blokes Podcast
Christian’s back from his honeymoon and Batto reveals whether he reached his weight loss goal or not. We then take a detailed look into practical strategies you can use to maintain your weight loss results long after you’ve reached your desired weight.
- Introduction: Christian gives us all the details of his honeymoon and Batto laces up the footy boots again (0:00-10:47)
- "Down to Business": Eating more food, focussing on protein and fibre, lifting weights, playing instruments, using calorie buffers, practising the 80/20 rule, “The Rule of Two”, and many more ways to maintain your weight loss results (10:47-43:36)
- "Recipe of the Week": Batto details his Buffalo Fish and we have a smoothie-off (43:36-53:46)
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
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Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
Christian’s about to set sail on his honeymoon and Batto hits another weight loss record. We then fire our brains on all cylinders as we look upon the issue of brain fog, explaining the common causes (some quite surprising), and detail loads of ways to eliminate it so that your brain can do what it's supposed to do.
- Introduction: Christian's itching for his honeymoon, Batto fits into an old suit for his first 'big boy' MC gig, and Batto kills his precious gum tree (0:00-13:34)
- "Down to Business": We look at all of the diet and lifestyle factors that are contributing to your brain fog and what you can do to change it (13:34-45:10)
- "Recipe of the Week": Batto reviews the cookies 'n' cream smoothie and then surprises everyone with his own experiment for the final Recipe of the Week (45:10-49:37)
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
If you’re a male, click here to join the male-only Facebook group.
If you’re a female, click here to join the female-only Facebook group.
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
Christian’s a married man and Batto goes hungover bowling. We then talk about all of the important things hormones do, what you’re doing that is negatively affecting them, the strategies you can put in place to give your hormones a helping hand, and the hundreds of hormone-disrupting chemicals that you come into contact with every single day.
- Introduction: We talk all things wedding, funny and hectic just how we like it (0:00-8:30)
- "Down to Business": Learn about insulin, melatonin, cortisol, the happiness hormones, oestrogen, testosterone, and the endocrine disrupting chemicals found in your everyday products (8:30-40:11)
- "Recipe of the Week": Batto rates the slow-cooked ribbies from last week (it was an absolute belter), and we detail a delicious and creamy smoothie for this week’s recipe of the week (40:11-45:12)
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
If you’re a male, click here to join the male-only Facebook group.
If you’re a female, click here to join the female-only Facebook group.
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
Batto has a HUGE (no pun intended) weight loss win and Christian finally moves into his house. We then deep dive into loads of FREE ways to impact your health, including "Earthing", cold showers, going barefoot, practicing kindness, chewing your food, journaling, scheduling downtime, detoxing from social media, sitting on the floor, and more!
Introduction: Christian moves into his new house and is under pressure getting everything ready for the wedding in 3 days. Batto compares his 'member' to the Great Wall of China (0:00-13:34)
"Down to Business": 21 FREE ways to boost your health and happiness (13:34-46:19)
"Recipe of the Week": Batto finally gets a slow-cooker! So we go back-to-back with slow-cooker recipes this week (46:19-50:15)
Grab your copy of the Simple Meals for Busy Folks resource here
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
If you’re a male, click here to join the male-only Facebook group.
If you’re a female, click here to join the female-only Facebook group.
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more! If you’re a male, click here to join the male-only Facebook group. If you’re a female, click here to join the female-only Facebook group. Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
Batto keeps trucking away on his weight loss goal and Christian finally gets the keys to his house. We then deep dive on all of the things that help to keep tradies feeling healthy, happy, and mobile.
- Introduction: Christian gets the keys to his house! Batto hits a new weight loss low and we talk about tongs (0:00-13:30)
- "Down to Business": How many gym sessions per week, dialling in nutrition (fast food, macro’s, what to have for breakfast/lunch/dinner, recovery, mobility exercises and stretching, alcohol, supplements (13:30-41:14)
- "Summary & Recipe of the Week": Batto gives his highest rating of the season thus far and we get some pork on our fork (or fingers) (41:14-48:20)
Grab your copy of the Simple Meals for Busy Folks resource here
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
If you’re a male, click here to join the male-only Facebook group.
If you’re a female, click here to join the female-only Facebook group.
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
Full of so many soundbites and golden nuggets on how to stay on track and to get you motivated to continue crushing your goals. Especially important to listen if you feel like you've been slipping on your action steps/goals.
- Introduction: Christian has nearly got the keys to his house, Batto cracks under the 93kg mark and injures himself at footy (0:00-9:19)
- "Down to Business": Christian details how he is reminding himself to do his action steps, we discuss when the right time to join a gym is, our favourite alcoholic drinks as teenagers and the 5000 calories that come along with them, what we both need to work on, and we explain “The Rule of Two” (9:19-34:10)
- "Summary & Recipe of the Week": Woolworths stuffs up Batto’s online order and we detail a healthy meal prep breakfast recipe for everyone (34:10-44:49)
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
If you’re a male, click here to join the male-only Facebook group.
If you’re a female, click here to join the female-only Facebook group.
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
Batto meets his new neighbours in his jocks and Christian details his weight loss progress. We then talk about negative thinking and mental health, with loads of different strategies to crush your negative thoughts and foster a positive mindset.
- Introduction: Batto finds the buttons in the studio and Christian is making headway on his wedding weight loss goal (0:00-9:53)
- "Down to Business": The 7 types of Automatic Negative Thoughts and how to challenge them, plus the power of gratitude and your R.A.S (9:53-38:20)
- "Summary & Recipe of the Week": Batto reviews the Chilli Lime Chickens recipe (please don’t cook them medium rare like he did), and we reveal this weeks recipe (38:20-44:49)
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
If you’re a male, click here to join the male-only Facebook group.
If you’re a female, click here to join the female-only Facebook group.
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
Christian is now a concreter and Batto produces some deadly gas after his biggest 'cheat' day ever. Christian then details how to eat and train for different fitness goals, whether that's building a better cardio gas tank, getting stronger, losing body fat, building muscle, or improving the way your body feels.
- Introduction: Christian gets kicked in the nuts with his house build again, then Batto talks about his "Cheat day for the ages" and his a moment with a fan of the podcast (0:00-13:21)
- "Down to Business": How to exercise and eat for different fitness goals (13:21-42:54)
- "Summary & Recipe of the Week": Batto reviews the goats cheese pasta and we bring back the Colonel (42:54-50:26)
Check out Brad Kearns Youtube for lots of different drills and videos on correct running technique.
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
If you’re a male, click here to join the male-only Facebook group.
If you’re a female, click here to join the female-only Facebook group.
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
Christian painter goes AWOL and Batto sees some quick scale success. We then dive into Christian's top 4 nutrition tips that'll have you feeling and seeing changes in your body within a matter of weeks.
- Introduction: Christian sets himself a new mini-goal for his wedding and Batto talks about hacking his pissing at work (0:00-10:42)
- "Down to Business": Christian details his top 4 nutrition tips. Do this for the next 30-days and tell us you don't feel and see the change in your body! (10:42-25:28)
- "Summary & Recipe of the Week": Batto recaps the slow-cooked beed roast (although he changed the main ingredient), then Christian brain blanks and ruins the whole episode (25:28-30:35)
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
If you’re a male, click here to join the male-only Facebook group.
If you’re a female, click here to join the female-only Facebook group.
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
We’re back! In the first episode of Season 2, we recapped the silly season and how we ended 2022, set our goals for this year, and deliver 4 piping hot tips to stay motivated!
- Introduction: Did Batto uphold any of his health habits after the end of Season 1? Did he lose any more weight? Batto & Christian talk about their personal goals for 2023 (0:00-16:45)
- "Down to Business": 4 tips to stay motivated and Batto uncovers his “Deeper Why” (16:45-29:18)
- "Summary & Recipe of the Week" (29:18-33:41)
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
If you’re a male, click here to join the male-only Facebook group.
If you’re a female, click here to join the female-only Facebook group.
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
Batto kicks off the last episode (of season 1…) with his final weigh-in of this 13-week process, and details his “Top 5 Tips” and “Top 5 Feels” for these last 3-months. We then answer 9 listener questions ranging from intermittent fasting to our opinion of Shrek vs Shrek 2, then Christian smacks you in the chops with his final golden nugget of wisdom!
- Introduction: Batto updates us on his Good, Better, Best goal progress and his plans for the future (0:00-6:05)
- "Batto’s Top 5 Feels": Batto details the best things about this journey that he’s experienced and noticed within himself (6:05-15:26)
- “Batto’s Top 5 Tips”: Batto jumps into his top 5 tips for anyone else out there who’s thinking about, starting, or in the midst of their own journey (15:26-23:19)
- Q1: "Jake, have you noticed any difference in how much you crave your ‘trigger foods’ now?” (23:19-26:55)
- Q2: "Christian, has it been hard coaching a friend?” (26:55-31:18)
- Q3: "What’s something you’ve both gained from the podcast that you weren’t expecting?” (31:18-34:51)
- Q4: "Is intermittent fasting to reduce calorie intake bad? I know you don’t love it Christian, but I find the short period of being hungry much easier than constantly watching what I eat to reduce my calories. Any down sides?” (34:51-38:39)
- Q5: "Is intermittent fasting in the morning better than eating a big breaky, then less later on?” (38:39-40:13)
- Q6: "Which Shrek is the best Shrek (and why is it Shrek 2)?” (40:13-42:03)
- Q7: "What’s your favourite tattoo and does your mum like any of them yet?” (42:03-44:39)
- Q8: "Someone who is struggling with themselves, whether it be diet, not going to the gym, or mental struggle, what would be the FIRST thing you’d do to help yourself?” (44:39-49:04)
- Q9: "Will there be a season 2 of Busy Blokes?” (49:04-51:13)
- "Final Sign Off & Golden Nugget": Christian drops his final golden nugget (51:13-53:46)
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Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
Another little dip on the scales for Batto as he gives one of the portion control tips from last week a crack. We then discuss why we need to work on our mobility, with 8 super practical tips you can implement each day to improve how your body moves, recovers, and feels.
- Introduction: Batto has a go at one of the portion control tips from last week, but needs to re-evaluate his tactics (0:00-4:32)
- "Nitty Gritty": We define mobility in a few different ways, two fun tests you can do to test your mobility, and discuss the primary factors of vitality (4:32-10:47)
- "Down to Business": 8 practical tips to increase your mobility (10:47-36:13)
- "Q&A, Golden Nugget": Christian answers a question about being flexible (edit: although it may take months to radically improve your range of motion/mobility, you WILL feel positive effects after just a single session if done properly), then provides a golden nugget about warming up before exercise (36:13-42:00)
"The Sitting Rising Test"
"The Old Man Test"
Follow-along mobility routines
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
If you’re a male, click here to join the male-only Facebook group.
If you’re a female, click here to join the female-only Facebook group.
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
Batto’s fitting into old clothes! Reaching an outside goal that he hadn’t mentioned on the podcast before. We then deep dive into how calories affect your weight, how much we should be consuming (plus the calculators that Christian uses with clients), and detail 10 weight loss and weight gain strategies.
- Introduction: Those jeans aren’t strangling Jake’s waist no more! He’s been receiving more compliments, feeling the love, and feeling good as well (0:00-4:26)
- "Nitty Gritty": Christian explains what calories are and how they affect weight gain and weight loss, what a kilojoule is (plus how to convert), how many calories you should be consuming each day, the magic number you should see on the scale each week (4:26-16:47)
- "Down to Business": 10 weight loss and weight gain strategies (16:47-37:14)
- "Golden Nugget": Batto explains how it took him quite a while to get a handle on his portion control, then Christian details what else you can focus on instead of just the scale number (37:14-42:26)
Mindful eating checklist
Precision Nutrition Calorie Calculator
James Smith Academy Macro Calculator
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
If you’re a male, click here to join the male-only Facebook group.
If you’re a female, click here to join the female-only Facebook group.
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
One of our favourite episodes to date! Some raw moments, and as usual an absolute shitload of practical take-aways.
Batto starts us off by talking about his huge progress on the scales and how he is noticing some more changes in the mirror. We then outline exactly how you can activate your parasympathetic (rest & digest) response with 3 specific breath techniques and a bunch of activities that leave you feeling rested and recharged.
- Introduction: Batto gives an update on his progress (Watch out Ryan Gosling), then tells us which stress-management strategy he employed over the last week (0:00-4:56)
- "Nitty Gritty": We briefly review the main points of Stress Part 1, then discuss how you can identify if you’re in the sympathetic (stressed) state (4:56-9:48)
- "Down to Business": How to use your breath to activate your parasympathetic response with specific breath techniques, and choosing a range of activities that help you to pour some stress out of the stress bucket (9:48-41:54)
- "Q&A ": We answer a listener question about how to battle stress eating episodes (41:54-47:00)
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his freshly updated website www.healthcoachchristian.com
Batto’s clever tricks during social situations over the weekend work wonders! We then dive feet first into the dire importance of managing our stress on a DAILY basis and how you can do so with 6 lesser-talked-about stress-management techniques.
- Introduction: Batto tells the listeners about two tricks he employed over the weekend that helped him see results on the scale and a boost in energy (0:00-7:26)
- "Nitty Gritty": Why stress-management is one of the largest pillars of health, which everyday situations cause us to enter the ‘alarm stage’ along with our own personal stressors, then Christian explains the ‘stress bucket’ (7:26-22:01)
- "Down to Business": Be proactive rather than reactive with these 6 stress-management strategies (22:01-40:05)
- "Q&A, Golden Nugget": We answer a listener question about the link between exercise and stress, then Christian rounds off the episode with his crispiest nugget of wisdom yet (40:05-47:36)
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his freshly updated website www.healthcoachchristian.com
We’re back with Sleep Part 2!
Batto celebrates his weight loss progress a little too much, but there’s some wisdom to be learned in it all. We then hop into our pyjamas to discuss morning and evening routines, with loads of super practical steps you can take in the hours leading up to bedtime and when you wake up to boost your sleep quality through the roof.
- Introduction: Batto stops to smell the roses (perhaps a bit too hard) with his weight loss success, he then talks about how his life is thankfully getting back into a routine, and sets himself a little alcohol challenge (0:00-6:37)
- "Nitty Gritty": We briefly recap Sleep Part 1, then go into fine detail on the many negative consequences of getting poor quality sleep (we’re not trying to scare you, we promise) (6:37-15:20)
- "Down to Business": Following the 10, 3, 2, 1, 0 sleep method, we detail exactly what you can do in the hours leading up to bedtime along with 3 very powerful things you can do first thing in the morning to set yourself up for high quality sleep (15:20-39:10)
- "Golden Nugget": Christian answers a listener question about sleep apnoea, then lulls Jake into a nice, deep sleep with a sedating nugget of wisdom (39:10-46:05)
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, and catch Christian on Instagram @healthcoachchristian
Batto gives an update on all of the “magic” that’s moving him towards his Good, Better, Best Goals at the midway point of our journey. We then use the “Glow & Grow” reflection strategy for Batto & the listeners to deconstruct the learning and action steps from each week. There is SO much wisdom throughout today’s episode which you do NOT want to miss.
- Introduction: Batto caves for some fast food (he teleported), he then details some of the compliments he’s been receiving, and we get side-tracked talking about Video Ezy and Peter Bell (0:00-9:26)
- "Reflection”: Christian gives everyone a quick rundown on the “Glow & Grow” reflection strategy, then Batto reflects on each of the episodes with PLENTY of extra realisations and pieces of wisdom for the listeners (9:26-30:26)
- “Golden Nugget": Christian lays down a crispy golden nugget about the power of having a “sounding board” during your journey (30:26-34:01)
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, and catch Christian on Instagram @healthcoachchristian
Batto struggles this last week, yet sees another dip on the scale due to controlling some of his healthy habits (and he’s even still drinking beers and eating burgers!). We then discuss the VITAL importance of getting high quality sleep, and exactly how you can hack your sleep environment as well as your sleep “timing” to boost your sleep to the next level.
- Introduction: Batto’s work schedule causes him to suffer a little, but the health hacks that he’s been putting in place have been working their magic (0:00-4:30)
- "Nitty Gritty": “Sleep is the most IDIOTIC aspect of our evolution”, what Game of Thrones has to do with sleep (SPOILER ALERT), the importance of getting high quality sleep (4:30-14:58)
- "Down to Business": The online quiz that determines your sleep “chronotype”, 6 simple ways to set up your perfect sleep environment (14:58-38:36)
- "Q&A, Golden Nugget": Christian answers a listener question about what to do if you have a late night out, then lulls Jake into a nice, deep sleep with a sedating nugget of wisdom (38:36-44:03)
Click here to take “The Power of When Quiz”
By no means necessary, but here are links to some of the resources discussed for those people who want to take their sleep quality a little further: Manta Sleep Mask, Chilipad, Oura Ring, Swanwick Sleep Glasses, Felix Gray Glasses, UVEX Blue Light Blocker Glasses
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, and catch Christian on Instagram @healthcoachchristian
Batto notices some changes in the mirror, and Brussels sprouts make a comeback! We then dive deep into why we need to move our body on a daily basis and exactly how to harness the absolute LIFE-CHANGING power of N.E.A.T.
- Introduction: Batto shares the excitement of seeing some physical changes in his body, then makes a plead to the listeners (0:00-6:46)
- "Nitty Gritty": Batto makes a confession about some recent blood tests that he got, we then discuss how your body uses energy each day, a solid explanation of N.E.A.T, why we should look to the “Blue Zones” (6:46-18:25)
- "Down to Business": How to implement simple N.E.A.T-boosting strategies throughout your day, even if you work in an office job (18:25-35:12)
- "Golden Nugget": We want to see what you’re up to! Christian then slaps you with a gold nuggy on how to make your healthy habits more enjoyable (35:12-39:18)
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, and catch Christian on Instagram @healthcoachchristian
Batto reaches another mini milestone in his weight-loss journey and explains why he is pumping the brakes on the chilli. We then get soaking wet with ELEVEN hacks to boost your hydration levels, the issue with over-hydrating, along with the super-secret “Piss Test” to monitor your daily hydration levels yourself.
- Introduction: Batto recaps his success in the previous week, detailing his boost in strength and his kitchen experiments (0:00 – 8:05)
- “Nitty Gritty”: The vital importance of water in the body, early signs of dehydration, the issue with over-hydrating, how you can monitor your levels with “The Piss Test” (8:05 – 12:47)
- “Down to Business”: 11 slippery tips to boost your hydration (12:47 – 35:14)
- “Golden Nugget”: We give a listener shout-out then Christian leaves Jake with a golden chicken nugget of wisdom (35:14 – 39:30)
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, and catch Christian on Instagram @healthcoachchristian
After a wobbly start, Batto reaches a milestone and tells the listeners exactly what’s been working for him (SPOILER ALERT: He still enjoyed brownies, pizza, and ribs). Christian then hits you with a birds eye view on the best foods that should make up your diet, along with a crazy FREEBIE for the listeners.
- Introduction: Batto recaps his success in the previous week of eating and at-home exercise (0:00 – 9:00)
- “Nitty Gritty”: Signs your nutrition isn’t working for you, what food is made up of, what’s included in the freebie (9:00 – 25:02)
- “Down to Business”: The concept of “clean eating”, the problem with processed foods, “The Ladder of Dietary Change” (25:02 – 35:28)
- “Q&A, Golden Nugget”: Christian answers questions about take-away and superfoods, then leaves Jake with a crispy McDonalds nugget of wisdom (35:28 – 42:24)
Click here to access your FREE Nutrition for Busy Folks e-book
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, and catch Christian on Instagram @healthcoachchristian
In this second episode of the Busy Blokes Podcast, Batto starts off by recapping his good and his "indifferent" news from the past week, then Christian gives you a crash course on the most beneficial form of physical activity that'll make you stronger, fitter, and better prepared for the demands of every life, along with an AWESOME freebie.
- Introduction: Batto recaps his previous week (0:00-7:18)
- "Nitty Gritty": What, why, and how this type of exercise should be the foundation of your exercise regime (7:18-17:01)
- "Down to Business": Creating a workout routine, even from the comfort of your own living room (17:01-27:46)
- "Q&A, Golden Nugget": Christian answers 4 listener questions, then leaves Jake with a crispy golden nugget (27:46-35:19)
Click here to access your free workout resource
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, and catch Christian on Instagram @healthcoachchristian
Welcome to the Busy Blokes Podcast with Jake Battrick & Christian Huggins.
In episode one we give you a quick rundown on our back story and goal for the podcast, then hit you right in the chops with a fresh look on a goal-setting strategy, and five simple things you can do TODAY to kickstart your health into gear.
- Welcome and introduction (0:00-7:26)
- "Nitty Gritty": Goal-setting (7:26-15:21)
- "Down to Business": 5 simple things you can do TODAY to get your health on track (15:21-27:55)
- "Golden Nugget": Something Christian wishes he'd known early on (27:55-30:36)
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, and catch Christian on Instagram @healthcoachchristian