The Lunchtime Drop In: Recent Episodes
The Lunch Time Drop In
A weekly huddle for The Living Fit clients to keep you focused, motivated and striving for more. These episodes will give you all the latest up to date information in training, mindset and nutrition that will give you the edge, keep you winning and make sure you're always at the top of your game. These weekly meet ups will be the turning point in your fitness giving you the much needed education and drive so you can maintain your results for the rest of your life.
One of the biggest challenges I see is people not knowing the next steps to take when trying to transform their body. Or even worse they think their transformation has taken place and end up losing their results. This leaves them feeling frustrated, low in energy and having to do the process all over again. This session is to erase that. To give you clarity and vision to what you need to do next when trying to reach a new level. In this episode you will find out how to transform your body and maintain it for the rest of your life!
Winning is the result of hard work. A lot if the time people want to win without putting in the work. Today we discuss 3 types of people and how you can promote more winning in your life!
All you need to know about the basics of nutrition to change your body composition forever! Whether you're a beginner or advanced athlete this podcast is extremely useful for all!
Have you ever had weeks where you felt burnt out? Your body weight isn't heading in the right direction? You have no motivation to train? You seem to be getting injured all the time? And that bag of minstrels has never seemed so appetising? They're all very common thoughts and can all be solved with one thing. A Deload week! In this episode we talk about what a Deload week is when and how to implement it
Automate your nutrition so you never have to think about it again. You can still see results, whilst doing all the activities you want! This training it only to be listened to if you have been training with me for at least 6 months
Very often we go through periods where we can't control our sweet tooth. Our training isn't on point. We aren't enthused about life. Most of the time there's a secret component to why this is happening. In this training I share 10 ways to balance out your nervous system so you can progress every week whilst enjoying the process.
Summer is close and I want you to get ahead of the game and make it happen. This summer I want you to look, feel and perform at your absolute best. instead of a dream we are going to plan for it right now and make it happen! Pen and papers at the ready!
I want to get you clued up on what you protein you need to be consuming for your goal. It isn't one size fits all. If you have different goals, how you consume protein will be different.
Any questions let me know. Enjoy!
Most people either have no systems or weak systems. Having systems that allow you to operate at your very best every day will be the difference in your success. Not just in fitness, or work, or family. Not one or the other. EVERY area of life. Allow me to take you through 5 key principles in systemising high performance so it can become part of your life without you having to think about it. Get the handouts ready. You can access these on email or in the documents section.
Resistance stops us from achieving greatness. From being the best version of ourselves and conquering our goals. Resistance isn't a bad thing. It's good. But, It's knowing how to disable and overcome it. We talk about how to do this today...
Leading a busy life is normal. It's the modern way. Not prioritising yourself isn't the way. By not prioritising yourself you are leaving many opportunities behind in all areas of your life. By waking up in the morning and training, not only will it get you the results you desire, but it will set you up for the day. Today we talk about the basic principles that need to get done in order for you to see results. This episode puts an end to time being an excuse!
Often at the start of a journey we get overwhelmed, push too hard and end up back where we started. This program is different. In this episode I talk about the five key principles you need to get in the best shape of your life physically and mentally whilst maintaining it forever. Check your email as I have sent a Standards Builder worksheet over for you. Yes it's practical!
A huge subject that needs to be talked about. The why's, the don'ts, the must's. This episode I talk about how to loose a rapid amount of fat in a healthy way and how to sustain it for ever. 45 minutes of truthful , solid fat loss information. Enjoy!
Progression is an art. Try and progress to quickly you'll get inured. Don't progress your training enough? your body wont change. This session, I take you through ways of progressing your training as well as a step by step guide in how you could do that. Any questions let us know x
For you guys lack of results through education, plan, coaching, technique isn't an issue. Lack of results on this programme comes from lack of implementation. Lack of implementation comes from lack of inspiration. What makes you tick? What's your reason to change? To track your food? To train consistently? let's find out on this podcast!
I was sat here thinking what do you guys need in the 2 next weeks to help you get those most out of Christmas? So I came up with a Christmas survival guide that you can plug and play to help you maintain body composition, supercharge your energy and reset your mind over the festive period. Hope this is helpful.
December is the hardest time of the year for health and fitness. I'm going to tell you how you can tackle Christmas and stay on track. Rest, training and nutrition. How you can plan and get it organised. If you leave this to chance you will suffer.
How to optimise your calories so you can no only transform your body, but have energy, feel full and stay healthy whilst doing it.
We've all done it and it's a feeling we get a lot.We work so hard in the week and it gets to Friday and we just think f**k it. Then we spend Monday to Thursday trying to get the weekend partying off and then the cycle starts again. its talk about how to combat this so you can take full control!
There is one common problem people have who struggle to transform their body. Today we talk about how to over come that!
A special hot seat with my first ever client Stephen. a 39 year old who had never lifted a weight in his life, got ill and injured very often and felt depressed. A extremely motivational episode with lots of lessons and takeaways for you all. Excuse the bad micro phones.
Your values make up who you are. Your habits are the systems you put in place to be better, stronger and fitter. In this episode we get super clear on what your values are so you can enjoy them even more and what habits you want to work on.
Eating out can be a hassle. It can cause a lot of frustration and lack of consistency. Once the nutrition slips then everything else can start to slip. Wouldn't it be great if you could eat out, go on holiday and work abroad whilst tasting fine food but maintaining your results? Lets talk about how!
Binge eating can be the thing that gets in the way of us seeing the results. Binge eating for lots of people is the reason why they put on weight and can't get it off for years. It is all down to a few little reasons. We talk about these reasons in this weeks episode
The sleep optimisation masterclass with Gary Allman. Sleep is the basis of building a healthy life. Sleep is also the basis of speeding up the fat loss and muscle building process. This is a must listen!
In this episode we talk through the nutrition basics so there's not a doubt in your mind what to eat, when to eat it and how to achieve your goal. This is a must listen for anyone wanting to take life long control of their health and fitness. (this is very badly recorded and will be recording again in the future. apologise.)
An episode on the basics of training. Weather you’re new to training or you’ve been training for years, theres some gold in here for everyone. Once you get the basics right the results will come in abundance!
This week is massive. I've been experimenting for the past 4 weeks with calorie zig zagging and it has drastically altered my training and the amount of weight loss I've had. I've lifted more weight, had more fun and I look forward to my days off more.
A session to reflect , see whats gone well, see what's not and plan your next 90 days. Without planning you will have no journey and no focus. You'll be merely training and dieting. Get pen and papers ready and put your plan in place with me.
What's the difference between average and successful people? This week I talk through the success framework so you can apply this to any activity in your life and be as successful as you can. There's three key principles that all successful people have. We talk through them this week.
A 7 day frame work that will take your take your photos from average to jaw dropping. We take through the key principles whilst giving you a step by step process of getting lean, pumped and energised for your shoot.
In this weeks episode we are back live! I take you through my very own performance edge model on how to build muscle in the quickest time possible. Foods to eat, the amount of training that should be done and when to rest is all talked about. If you follow this framework there is no way you won't build muscle. Science just won't let it happen!
Many can't be bothered with meal prep because of time, education, energy, money and because of that they eat meals out and don't know what they're eating. In this episode I talk about how to make meal prep easy for weight loss. I give you key foods you should be eating, how to put your foods together and the keys ways of making it taste great!
In this very useful episode I talk about how to tackle a holiday. The most amazing time of the year where we all get to relax and enjoy ourselves but end up feeling guilty and like we are back at squat one. I give you a clear frame work on how to solve this.
This episode we talk about how to grow and target certain body parts. A lot of people are looking to develop certain aspects of their body but for some reason it doesn't seem to happen for them. In this episode I talk about the key ingredient you need to do this.
As well as talking about identity and why you keep falling into the same old problems, In this episode I also show you how to work out your 1RM
This episode I show you how to work out your maintenance calories as well as your BMR. After listening to this you will know exactly how I work out your calories and you can do the same for yourself.
An episode on how increase your 5km runs. We go into detail on the key ingredients you need to do this as well as give you a 4 week running programme to do this.
Talking through the key principles of how to lose body fat long-term. A lot of people are yo-yo dieter and in this podcast we talk through how to solve that.
An episode to refresh the brain on technique for the 3 main exercises so you can continue to make epic progress with your fitness. This is for both beginners and advanced athletes who are unsure about their technique or are wanting to increase their strength massively.
Talking through the key ingredients that you need to stop wasting time and get quick effective results at the gym
this session we look at how to bulk without feeling gross, without feeling like you've lost all your results and how to not loose motivation.
A super useful podcast talking through the key principles of how to design your own meals, combat distraction in a office environment and take back control of your eating
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Key principles
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Problems you may face at the office
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Solutions
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How to design your own meal prep
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amazingly useful recipes in the TLF High Protein Cookbook