More Than Macros: Recent Episodes
Married To My Macros (MTMM)
Life is more than just protein, carbs and fats. This podcast focuses on the big three macros for life - Health, Family and Career and how to maximize a sustainable balance between all three.
For all the hype and build, the festive season for many can be filled with angst - a bulging social calendar, sporadic training and the inevitable stressors that come with family gatherings can make the end of year a tough situation to navigate.
Join Ben and Tahlia as they sit down to talk perspective and the big picture approach - the essential survival guide for the festive season!
Enjoy
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If you surveyed 100 Crossfitters and asked them what their least favourite movement is, the overwhelming majority would side with the humble burpee. The seemingly easy task of lying down in a prone position then getting back to your feet, finishing with a little jump off the ground, doesnt seem that arduos a task... until you have to do them in volume.
This year, Coach Ben and a few other bloody good humans decided to put their burpees where their moustaches are, in a bid to raise $2500 for the Movember foundation, and for every dollar of that $2500 they raised, they would match with burpees at the end of the month.
Well, thanks to the generosity of the community, the goal was well surpassed within the first few days of word getting out, and the training began. Now, the day looms near as Coach Ben and three others embark on completing a mammoth 2500 burpees EACH!
It's not too late to donate and you can do so here; https://movember.com/m/13412967?mc=1
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New Coach Alert!
We're growing.
The MTMM methodology works. It's simple to integrate as it's built around your life, your schedule, your training requirements and your health and performance goals.
And because the program is so effective, the demand for it continues to grow. In order for the MTMM team to continue to affect real change within the community, we need to continue to grow as well, as we are excited to announce the newest MTMM Coach - Tahlia Roberts.
With a background in critical care nursing, Tahlia's involvement within the health industry goes back years as has her desire to find the balance of improving her own health and physical performance amidst the challenges of long, stressful hours on rotating shift work.
Want to learn how to navigate the challenges of night shift on your long term health and performance? Then Coach Tahlia is the coach for you. You can book your FREE initial consultation with the link below, and we're offering a discounted 10% off for the first 10 individuals that book in to get started!
https://MTMMonlinebooking.as.me/tahlia
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This week, we sat down with @Andy Tait to talk all things coaching - how to help clients overcome fads, improve relationships with food and how to work through the emotional baggage that often manifests as issues with nutrition.
Enjoy
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Don't pray for an easy life - but the strength to survive a testing one.
Comfort zones are great, but nothing ever grows there - so with so much to gain from struggle through hardship and adversity, why are we so eager to avoid the very discomfort we need?
In this episode of the podcast, we sit down with Brett Piperni, to deep dive into this very idea and understand that while setbacks like major injury may hinder our self confidence in the short term, ultimately all great obstacles and hurdles can be of huge benefit if we deal with them with a growth mindset.
Enjoy
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After a long but very unplanned hiatus, we are finally back on the airwaves!
Chris Ackerland is the Owner of Iron Tribe Weightlifting and a very special friend of the podcast. On this episode, we talk through the changes since re-opening post covid, the plans for moving forward with the tribe as well as how to get to the crux of what's most important to establish when setting goals with your members of clients.
Enjoy
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November saw the long awaited return to the Powerlifting platform for both of our MTMM Powerlifting coaches - Maggie and Laura - as both coaches got the opportunity to showcase the work they've been putting in over the competitive hiatus, each earning their qualification to Canadian Nationals!
In this episode of MTMM Radio, Maggie and Laura walk us through their perspective preps, their actual lifts (shown) as well as how they managed the mental side of returning to in person competitions.
The coaches also explain the how-to behind competitive powerlifting, so if it's something you've been thinking about doing - this is the episode for you!
Enjoy!
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The overwhelming majority of people that begin a journey of health and performance have weight / fat loss as their underlying motivator. But for many of them, a fat loss phase might not be an appropriate starting point.
On this episode of MTMM Radio, Ben and Kat talk through the fundamental considerations that often go unmentioned and need to be addressed before embarking on a deliberate fat loss phase, including:
- Assessing dietary history to determine appropriateness of a more regimented approach to nutrition and training
- Understanding the true and honest motivation for fat loss
- Setting timelines for milestones, achievement and diet breaks as necessary
- Proper road map planning into and out of, the fat loss phase
- 'Earning' you cut with extended time at maintenance to practice consistency of behavioural application before increasing the degree of difficulty.
As always, we assess each client on their particular individual histories, needs and circumstances - and if you need some assistance in your planning or execution of your nutrition plan, you can reach us at www.marriedtomymacros.com
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As coaches, we are highly in favour of an 80/20 approach for the majority of our clients. It's a number that when achieved allows for measurable and quantifiable progress, while at the same time allowing for the freedom and flexibility to avoid feelings of restriction - this is a great approach for long term sustainability.
The reality of our situation is that we, and many of those we coach, compete in weight class based sports, that at specific times of the year, do require a more detailed and deliberate approach to our nutrition, when it comes to needing to weigh a very specific amount on a very specific date.
This was exactly the challenge ahead of Coach Maggie's return to the Powerlifting Platform, and for moral support Coaches Kat and Ben decided they too would join Maggie in a 30 day macro compliance challenge.
How did it go? What were the lessons learned, the unexpected hurdles and how did the coaches handle them over the 30 days? Only one way to find out!
Enjoy!
At MTMM, we believe that the key to healthy relationships with food and body are derived through knowledge, understanding and the application of both. For some clients, tracking is appropriate at times. For others, not so much - but we could all benefit from a greater understanding of the foods we choose to eat.
Want to find out how our coaches can help you achieve your health, performance and body composition goals?
https://www.marriedtomymacros.com/how-to-start
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‘Between stimulus and response lies a space. In that space lie our freedom and power to choose a response. In our response lies our growth and our happiness’.
If you haven’t read Victor Frankl’s ‘Man’s Search For Meaning’ then it’s about time you did. A chilling recount about the realities of surviving in a concentration camp within which, finding meaning and recognising accomplishment were elements not only to be found, but to be considered essential for survival.
WIth that in mind, it's hard to understate the importance of finding meaning in the mundane, creating rituals and behaviours that lead to feelings of accomplishment and on this episode of the Podcast, Melissa Linke and I sat down to talk all about the power and self awareness that comes within that moment in time, right before a decision is made and a subconscious habit formed.
If there’s one thing Mel coaches, it’s the appreciation of the behaviours and habits we so often don’t even realise underlie our regular decision making and are ultimately responsible for the circumstances and positions we currently find ourselves in.
Want to change your life? Start evaluating your habits, your behaviours and look to deep dive into understanding what’s driving those 10,000 decisions you make each day without even realising.
I really enjoyed Mel’s perspective on coaching and habit tracking, and if you’d like to find out more about Mel and her approach, you can check out her 365 Lean program, or download her FREE habit kickstarter kit here: www.365leanhabits.com
Support the show (http://www.marriedtomymacros.com)
After six long lockdowns, things are starting to open up globally, but especially here in Melbourne.
For some, it represents an equal amount of time that routines and habits, particularly surrounding health and activity, have fallen by the wayside.
Maybe you haven't been in lockdown, but have had an extensive time off due to injury, pregnancy, or simply life just getting too busy - whatever the cause for the hiatus, the process for getting back into the swing of it remains the same.
On this episode of MTMM Radio, Ben and Kat are talking all things 'getting back on the wagon', and how to make small, but important steps to getting back to into the swing of things!
- Resisting the urge to make sweeping changes and huge overhaul
- How too much too soon can work against you
- The power of adjusting existing habits, rather than total removal
- Prioritising those new habits and remaining present during their specified time
- Application to all forms of hiatus: injury, postpartum, change in circumstances.
MTMM 2022 Goal Setting and Wellness Calendar and Habit Tracker Available now:
https://www.marriedtomymacros.com/e-books/2022-calendar
Enjoy!
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The discussion surrounding the appropriateness or necessity of tracking one's food regularly, is one that constantly rages within our community and industry. Some argue that the level of attention can create obsessive tendencies with food and that the habit perpetuates diet culture, while others argue that the knowledge and understanding it can create is actually a vital component of developing the ability to intuitively eat.
On this episode Kat and Ben sit down to discuss the issues surrounding tracking macros and things to consider before deciding whether it's right for you, including:
- Understanding your personal goals, and the level of regiment required to achieve them
- Perceived restrictions Vs nutritional freedoms
- Understanding the difference between tracking as tool, not an end goal
- Not all tools serve all people, all of the time.
- Developing awareness around our emotional connection to nutrition and numbers, including scale weight.
At MTMM, we believe that the key to healthy relationships with food and body are derived through knowledge, understanding and the application of both. For some clients, tracking is appropriate at times. For others, not so much - but we could all benefit from a greater understanding of the foods we choose to eat.
Want to find out how our coaches can help you achieve your health, performance and body composition goals?
https://www.marriedtomymacros.com/how-to-start
Support the show (http://www.marriedtomymacros.com)
Emily Rolfe might be the poster child for overcoming athletic adversity. From dealing with a sport that has continually moved the goalposts to qualify for it’s marquee event, to having invitations to the Games rescinded during Covid - Em has continually taken every hit and kept striving forward.
This year, she made it back to the Games, but after an incredible start, once again faced some uncertainty and adversity during multiple days of competition, before returning to take an event win and finish as the 15th Fittest Woman on Earth.Fresh of her invitations to both the Rogue Invitational and the Dubai Championships, Em sat down with us to take us through the rollercoaster ride that was the last few years of qualifying, and this years trip to Maddison.
Enjoy!
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Tony Fahkry is a man on a mission to help those who come into contact with him aspire to be themselves. Or more specifically, their authentic selves.
But how can we work to aspire to be more, when we doubt our potential, fear failure and vulnerability, and shut ourselves off to feeling and dealing with past and present pain or traumas?
On this very mindful episode of the podcast, Tony takes us through:
- How to begin to peek behind the conscious curtain
- Taking the next step from self awareness to self inquiry
- Using awareness and attention as part of an integrated model of healing
- Understanding the long term impacts our childhood experience can play and how they manifest in adulthood
- Making the shift to see life through the lens of love, rather than the lens of fear
I really enjoyed this conversation, and if you feel like you’re on the journey to improve your self awareness, you’ll find this episode super helpful and useful.
You can find out more about Tony and his programs here: https://www.tonyfahkry.com/
Enjoy
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High performance.
Culture.
Trust and vulnerably.
Individual Buy-in.
These pillars are considered the Holy Grail of any team or group destined to perform at a level above that of their rivals or competition. But how do we foster an environment where these pillars can create the foundation necessary for high achievement?
Coach Steve Foulds is not only well aware of what it takes to create successful individuals, teams and groups - but also on a mission to provide quantifiable imperial research into just how important trust and rapport really are in terms of athletic performance.
From working with the Rebels here in Melbourne, to a spell over in the US Collegiate system, Steve is now on a mission to help improve the level of education that coaches are receiving when it comes to the ‘how and why’ of establishing strong relationships between client and coach, and the very real improvement in metrics that occur when genuine relationships are formed and nurtured.
Steve takes us through:
- The Athlete-Coach Dyad
- The importance of seeing ‘people’ not just athletes
- Aligning goals of athletes / teams
- Creating genuine relationships and high levels of trust
- How to create athlete buy in and two way communication
Steve is a wealth of knowledge who has some incredible first hand experience with his research subject matter. If you coach athletes or lead teams where high performance and goal achievement is the goal - then this is the episode for you!
Apologies for some mic issues on my end in this episode, but luckily for all of us - Steve does most of the talking!
Enjoy!
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Starting a business is hard.
Starting a business in a foreign country is harder.
Relocating overseas is hard.
Relocating overseas to a country where English isn’t the dominant language, that culturally is very different also, is ever harder again.
So, why not do both at the same time?
That’s exactly what Adam McCubbin did in 2016, when he made the decision (with his partner Olivia) to pack up here in Melbourne, board a plane to Dubai, and start over, culminating in the thriving business known as Best Body Co.
On this episode of the podcast, Adam takes us through:
- The reasons behind the decision to take the leap of faith
- The challenges that come with the relocation
- Insights into what the health and fitness industry looks like in a completely foreign land
- What’s next for Best Body Co.
Adam is a good dude, and what he’s been able to create specifically over the last number of years is a testament to just how much good can come from leaning into adversity with an optimistic mindset and solid work ethic.
Enjoy
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Our favourite clinician is back and this time, we’re talking all things Vaccines.
In what is a particularly hop topic at the moment, Dr Kieran Kennedy takes us through both the physical and psychological elements that are making the conversations surrounding vaccinations in general so confusing, as well as:
- The dangers of attaching opinion to identity
- How conspiracy theories start and gain momentum
- Breaking down some of the more common Covid-19 myths
- Are vaccinations safe and how is that determined?
- The difference is Vaccine hesitation and Anti-Vaxx hysteria
- Social Media and the projection of the uninformed
I really enjoyed this chat with Kieran as he makes challenging concepts incredibly easy to understand and digest. If the Cover-19 vaccines have been a hot topic in your household, I thoroughly recommend this episode!
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As coaches, we often receive questions from clients interested in how to best approach nutrition and exercise with the youngest of family members to teens and young adults.
Our approach is simple:
- Be self aware enough to understand the example you're setting
- Encourage exposure to different colors, textures and consistencies
- Involve the whole family in grocery shopping / meal preparation
- Create an environment conducive to support and challenging conversations surrounding food and weight management.
In this chat, we explore these notions a little more and share some of the insights that we've seen successfully demonstrated within both our personal families and our client community.
Enjoy!
Want to learn more about MTMM can help you achieve your goals?
https://mtmmonlinebooking.as.me/schedule.php
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Pain is something we’ve all felt at some point.
Tweeks, niggles, general stiffness. For the most part, if you’re anything like me, you accept a certain level of discomfort as the ticket for admission when it comes to constantly chasing strength and fitness improvements, via regular high intensity training with heavy weight (relatively, anyway!).
This week on the podcast, Osteopath, weightlifter, and fellow podcaster Dr. Steph Aldridge sits down to take us through all things pain.
From acute to chronic, non specific recurring pain to stress management of external factors (‘Life-Load’), it’s pretty clear that how we interpret pain can have a lot to do with our psychology surrounding injury as much as the physical element itself.
Dr. Steph walks us through some common complaints and remedies in regards too:
- The different elements that play into understanding and interpreting pain
- Non Specific Lower Back Issues
- Common shoulder, knee and ankle issues and how to resolve them
- Immediate acute injury treatment
- The difference between useful accessories for rehab/prehab and IG ‘fluff’
- Returning to training post injury
I thoroughly enjoyed this conversation and getting to know Steph and how she thinks a little better, but you can skip out preamble and get to the practical pain elements at the 30:00 minute mark.
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This week, Maggie, Ben and Laura sit down to chat about one of the biggest resources the MTMM Community has - each other.
Having a diverse range of coaches, with a diverse range of experiences and specialties means that our client base and broader community following are, you guessed it, pretty diverse!
From out top level athletes who provide us as coaches to 'field test' the latest in nutritional science and research, to our non athletic population who allow us to focus on the more integral behavioural science and the overcoming of the more day to day challenges that occur for parents, professionals, first responders etc.
Each of these different groups provide us all with lessons, learnings and findings that can be applied just as effectively to different populus (with a little tailoring from our coaches) at certain times.
This month, we are excited to explore some of those lessons in a little more depth, focusing on how what our top level performers are demonstrating that is profoundly assisting those with no specific athletic aspirations to further progress towards their goals!
Enjoy!
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This year, the MTMM team has kicked off the MTMM book club and this week, we're giving you an insight into the discussions that follow our reading each month, with our debrief from our most recent title 'Radical Candor' by Kim Scott.
Each month we vote for, read and then catch up to discuss the key learning and takeaways from each read, chatting through how we plan to take the learnings and implement them into our day to day life - afterall, knowledge is only power if you implement it!
The MTMM book club is open to all to join and we love having the community involved. If you'd like to make reading a bit more of a priority in 2021 and beyond, the group is a great way to stay accountable and get exposed to some different titles you may not have otherwise chosen.
You can join us here: https://www.facebook.com/groups/367712607856816
Happy reading!
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In this episode we are joined by supermom and MTMM coach Clare Power.
A mother of three boys of her own, and co parenting an additional four, there is nothing this woman doesn’t know how to handle!
The most important lesson she has to share is how to take care of yourself throughout the entire journey of parenthood.
In this episode we cover:
- Challenges in taking care of yourself as a parent in high demand, as well as when your children become more independent
- How to prioritize you, training/nutrition etc. while looking after your family
- How menopause symptoms affect parenting and your own well being
- Empty nesting
- Seeking help and staying strong in your choices
- Coming to accept your changing body - training through motherhood and the environments we choose to do this in
- The beauty of hindsight and the wisdom it gives us to share
To learn more about Clare, visit her profile HERE.
To book in an initial consult with Clare, visit her calendar HERE.
Support the show (http://www.marriedtomymacros.com)
A very special episode of the podcast this week as Kat sits down with Tracey and Ash, two of the many amazing mums within the MTMM Community to talk all things motherhood!
Behind the smiles, the cuddles and the restless nights, there are many elements that accompany motherhood, particularly for those new to the game, that often don’t receive as much attention in the spotlight as they should.
The feelings of expectation, judgement and guilt can be daily occurrences as advice from all angles comes flying in surrounding rather personal topics such as breastfeeding, attachment, sleep training and childcare. All these suggestions (or judgements) coupled with a fair amount of sleep deprivation can often lead to feelings of nervousness, anxiety and overwhelm.
- How do you make time for yourself with a brand new bubba?
- How do you figure out the changing dynamic of relationships in the household with your partner?
- How do you trust what feels right and natural when you have no relative baseline to compare it to or when it feels like everyone around you expects you to do it differently?
- How does having your first baby compare with your second?
And how do you then work to balance all of the above while healing, caring, and adjusting to a new schedule or with a potential back to work deadline?
Motherhood is incredibly rewarding. It’s a joy and a pleasure. But the doesn’t mean that it’s always easy! For all of you new or expecting mums - we hope this chat feels like the sit down you need with your girlfriends and helps you feel supported and confident that we’re all just doing our best for our little families.
Enjoy!
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Our first chat to kick off the Mother’s Day theme of the month - coach Kat takes us through her experience throughout the first 9 months of baby Mattea’s life.
As a new mom (and/or dad!), it is essential that you are still making time and space to take care of yourself, however that may look.
But this is much easier said than done when you may find yourself without the time to even sit down, let alone eat a full meal or take a shower.
Kat takes us through:
- How to ask for help postpartum
- Postpartum symptoms: what’s ‘normal?’
- How to take care of yourself immediately postpartum, and throughout the first year
- Making time for you and your partner
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This week we’re joined on the podcast by High Performance Coach and owner of Candour Coaching, Michael Puhle.
Michael is having a pretty incredible journey of his own, from corporate lawyer to starting his own business providing developmental performance coaching for professionals - working with individuals to find clear purpose, create clear goals and how to achieve them - while still maintaining future political aspirations.
I really enjoyed our conversation as we covered what it means to live a wholehearted life, to think bigger than our limiting self beliefs and how we can use challenges like tragedy as reminder of how precious life really is, as well as:
- The seductive nature of the rat race
- How being comfortable can be damaging to achievement
- Differentiating what we want Vs what we’re told we should aspire to be
- How to get clear on what you truly want and what’s important to you
If you’ve been struggling with answering some of these bigger life questions, and you’re looking for someone to help you wade through and find some answers - you can find out more about Michael at https://www.candourcoaching.com/
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Continuing with Myth Busting March, a question we often get asked is “should I take collagen?” along with “what does it do?” and “which type should I take?”
Well, Coach Kat has all of the answers and we share them with you in this video!
Including:
- What is collagen
- What are the different types of collagen
- What products should you look for
- What are the benefits of collagen
- Who should supplement with collagen
Support the show (http://www.marriedtomymacros.com)
Welcome to a very special episode of MTMM Radio, where we are so excited to introduce MTMM Jr. Nutritionist and Content Coordinator - Laura Semotiuk!
Laura is a meal planning and meal prepping whiz, and she finds a great amount in her air fryer when it comes to staying on track with meals you enjoy throughout the week.
Get her Air Fryer Guide and Recipe Book HERE.
In this episode, we talk through the sometimes daunting idea of meal prep.
There is no one size fits all when it comes to meal prep and planning.
Instead, you have to decide what fits into your schedule, lifestyle and priorities and understand that it can change as your routine changes too!
We walk through why the air fryer has helped us with our meal prep endeavours, as well as other methods we use, and have used in the past.
The main takeaway that Laura shared was the importance of planning.
Download her Meal Prep Planning guide HERE and make it your own, however you feel it best fits you.
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Isaac Payne is a champion of small business and community.
A familiar name to those within the Health and Wellness scene in Vancouver, largely through the establishment of his Strength and Conditioning Facility, the aptly named ‘Pure Payne’, Isaac has always been someone willing to put time and effort into helping others succeed.
During the midst of the pandemic, Isaac made what would have been an incredibly hard decision to close the doors of his facility and bid farewell to the community he had worked so hard to establish - but not to wallow in any kind of self pity, but rather to focus more time and attention into finding ways to support other small business owners during an incredibly challenging time.
On the eve of the launch of his newest project ‘Mom and Pop’ an online marketplace dedicated to the promotion of local businesses (and a space MTMM is thrilled to have been accepted to be a part of) we sat down with Isaac to talk through all things in the immediate past, and just what he has in store for the immediate future.
Enjoy!
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Moving into April, we want to highlight the concept that good nutrition doesn't have to be difficult.
You just need to find an approach that works for you.
Meal planning, prepping and everything else that goes into it is often seen as time consuming and arduous - but we're here to share with you some ways that you can make it easier, more enjoyable, and of course tasty!
On the note of nutrition strategies, and with all of the recent hype around air fryers, we thought we would take this coming month as an opportunity to showcase our newest e-book: MTMM's Air Fryer Guide and Recipe Book created by Laura Semotiuk.
GET THE BOOK HERE.
Stay tuned for Air Fryer April, and all of the delicious recipes, meal prepping tips and tricks that are to come, as well as insight into how to find the approach that works best for you.
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We collected another 6 commonly asked questions / myths, and had coach Ben answer each one of them in under 2 minutes.
Tune in to join us as we answer the following:
- Can you lose weight without counting calories?
- Is it true that you have a limited amount of time after a workout to consume protein for muscle growth?
- You need a supplement to reach your fiber goal.
- All weight loss is a good thing
- Scale weight is the most important metric
- What is the true impact of alcohol?
What is important to understand is the significance of context when answering these questions. When we answer them, we need to define the perimeters and terms of the question - for example, is it in terms of performance, or in terms of health?
This is why relative terms like ‘good’ or ‘bad’ can be dangerous when talking about nutrition and health in general.
There might be a scenario where something is not advisable for someone pursuing a certain goal, but essential for someone else pursuing their certain goal.
Keep the questions coming as we plan to sit down for more regular chats taking you through common nutrition, health and fitness myths.
info@marriedtomymacros.com
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We collected the 6 most commonly asked questions / myths, and had coach Ben answer each one of them in under 2 minutes.
Tune in to join us as we answer the following:
- Are carbs at night bad?
- Do I need to have protein shakes to gain lean mass?
- Is coffee good or bad?
- Is fruit bad for you?
- Is breakfast the most important meal of the day?
- Vegans don’t get enough protein
What is important to understand is the significance of context when answering these questions. When we answer them, we need to define the perimeters and terms of the question - for example, is it in terms of performance, or in terms of health?
This is why relative terms like ‘good’ or ‘bad’ can be dangerous when talking about nutrition and health in general.
There might be a scenario where something is not advisable for someone pursuing a certain goal, but essential for someone else pursuing their certain goal.
Have more questions you'd like answered? Send them our way!
info@marriedtomymacros.com
Support the show (http://www.marriedtomymacros.com)
With a tagline of 'What's inside matters' and 'Human Kind. Be Both.' , it was fair to say that from the moment we came across Nourish'd when looking for a meal prep provider to assist with client convenience, we knew this brand was about more than chicken, broccoli and rice.
Although she wouldn’t necessarily describe herself as such, Nourish'd founder Abbey Cameron is a visionary with an incredible goal that digs deep into the somewhat mystifying role food can play in creating connection, deepening relationships and reminding those that feel isolated within the community that we are all deserving of high quality, nutritious food and the health benefits that come with it.
Abbey takes us through:
- The origins of Nourish’d and the decision to leave the corporate world
- The explosion of the meal prep market
- Determining business values and striving to lead with kindness
- Going beyond gyms and health enthusiasts to reach those most in need
- Striving to provide both food and human connection to those most isolated
- The future for Nourish’d and it’s impact for those part of NDIS and Aged Care sectors.
Nourish’d as a brand are clear on their purpose, the change they are trying to elicit and the way in which they are going about it. It’s hard to not get invested in the conversation and leave fired up to start pursuing our own goals just as avidly as Abbey and her team are pursuing theirs.
Enjoy!
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Our industry is rife with taglines, clickbait and promises of quick fixes, specifically targeting those with great insecurities and a high level of nutritional ignorance.
This month - MTMM is taking aim at some of the longstanding and heavily touted misinformation that continue to circulate with the greater community.
What are some of the things you previously believed that had minimal factual basis?
Is there anything you want to double check or clarify?
Do you feel your daily practices to improve your health are legitimate?
This month, we're working to create a forum to allow our community to ask any questions or raise any concerns they have with nutritional practice, terminology or protocols.
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This week on the podcast, we’re joined once again by our favourite mindset coach, self awareness guru and neuro linguistic programming rockstar, Brett Piperni!
You might remember Brett from his appearance last year (one of our most viewed episodes), and this time round, the boys settle in, in an effort to define terms and better understand what we mean when we talk about ideas like happiness, kindness and confidence, such as:
- Do we really know who we are and what path we’re on?
- What is confidence and what role does it play in determining our actions?
- How do we quantify progress towards intangible goals like acting with integrity or showing more compassion and kindness?
- Understanding the improtance of choosing the right metrics to measure progress
- Recognising the ‘monster under the bed’ and how to take steps to mitigate its impact on our thought process
- Is it possible to elicit an emotional state on command, in order to achieve a desired outcome (like complete focus)?
And many more…
Just like the last chat, this one may leave you with more questions than answers, but we guarantee the quality of your questions will significantly improve the answers you come up with, and help propel you further along your self awareness journey.
Enjoy!
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New year, same injury patterns.
This week on the podcast we’re joined by none other than our favourite manual therapist and owner of Principle 4 Osteopathy, Heath Williams.
You may remember Heath as our Ergonomics guru from earlier last year, as he sat down to explain the 'do’s and don’ts' of setting up a home office.
This time we’re chatting all things Heath's clinical approach to injury and patient assessment - the importance of understanding the person sustaining the injury, rather than the just the injury itself - factors which have huge crossover to anyone who works with others in a physical sense.
Heath takes us through:
- What osteopaths are and how they practice
- Explaining the ‘biopsychosocial’ model and it’ application
- How an individual’s belief system about injury / rehabilitation can impact the outcome
- Debunking some of the misinterpretation that occurs in the dialogue between patients and practitioners.
- Determining the best ‘type’ of therapy for a patient
- Are massage guns legit or placebo
- The intelligent way to return to activity after an extended hiatus
…and many more.
Heath is extremely knowledgeable and I can personally vouch for the approach he takes into understanding the context, not just the presentation. I really enjoyed getting a look behind the osteopathy curtain and I’m sure you will too!
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Have you ever set a New Years resolution, or any large scale goal for that matter, that ends up quickly slipping off of your priority list leaving you back at square one?
We’re back this week with another coaches chat, and coach Maggie and coach Ben talk through step by step how to set resolutions and goals, that you will be able to see through.
They discuss:
- Issues with big overhaul changes, especially ones that disregard any attention to the fundamentals of health, nutrition and fitness
- Wanting to see big changes, but afraid of change itself
- The importance of prioritization in all areas of life in order to support your goals
- How resolutions should be something you can start at any time of the year, and why we see many people procrastinate until January 1st
- Understanding how change results from small, incremental shifts in mindset and perspective
- How to change the unconscious decisions we make every day to be ones that will support your goals
Tune in to hear what the MTMM coaches have to say and follow along to set, or reset, your own New Years resolutions!
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The end of another year, one that has been very different from others in a lot of ways, but in other ways very similar.
The most important part for us this year is to say a very big thank you to our community, clients, partners and everyone else in-between.
You guys are the reason we put this content together, and hearing how it resonates with you, or your opinions and thoughts on the various topics means the world to us. It’s because of you that we can continue to grow and speak our minds and hearts.
So thank you for being a part of it and allowing us to continue doing what we love.
Back to 2020…
For us, this year hasn’t caused a lot of issues but rather brought a lot issues that already exist to the forefront. It’s tested us in terms of how confident we are in who we are, and what we’re pursuing (career or personal) and it’s been very confronting in a lot of ways.
So tune into what coach Ben (for the most part) and coach Maggie have to say on behalf of the MTMM team for what 2020 has taught us!
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Are you struggling with the idea of the upcoming holidays, and how to ‘stay on track’ and not ‘undo all the hard work and progress’ you’ve been making?
Well, we’re here to not only tell you, but explain our thoughts on why there is no need to worry.
In this episode of the More Than Macros podcast, we bring back MTMM Radio vibes and chat our way through five keys to a healthy relationship with food (and self) during the holidays.
These five keys include:
- Perspective
- Avoiding restriction and punishment
- Comments from others
- Building your plate
- Having a plan fo after the Holidays
Have a listen and reach out to one of the MTMM coaches if you have any questions, concerns or want to chat about how to survive your holiday season!
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Miranda Alcaraz is as OG as it gets in the world of CrossFit.
Multiple games appearances, seminar staff and affiliate owner, her name is synonymous with early CrossFit media and if you, like me, heavily drank the CrossFit Koolaid, you’ve no doubt seen her freestyle rap a time or two.
Four years ago, Miranda and husband Julian started self programming and filming their home workouts as they took place in their garage. It was the early days of instagram, and an emerging online following as a programming authority given her time at Lynchpin (with the likes of Chris Spealler and Pat Sherwood), it didn’t take long before the social media world began to not only take note of the workouts the pair were doing, but most importantly, take part.
As such, Street Parking was born - a completely online platform of programming tiered to suit athletes of all levels, with an emphasis on the simple. Minimal space and equipment but with maximal impact - the perfect programming for those unable to make it the brick and mortar affiliates for whatever reason.
Fast forward to 2020. Covid is rife, and the fitness world scrambles to go online - an arena in which Street Parking has been trailblazing ahead for almost four years and in the perfect position to showcase what’s truly possible in the online space.
Listen along as Miranda takes me through:
- The origins of Street Parking
- The challenges associated with rapid growth and family balance
- Cultivating and protecting Community Culture in an online setting
- How to attract staff that align with the mission of the brand
- And a sneak peek into what’s in store for Street Parking in 2021.
I really enjoyed this conversation, and if you’re a CrossFit fan, I’m sure you will too!
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Just like you, our coaches are human. We have goals that we achieve, families that require our attention and raising, social obligations to meet, religious holidays to observe and health concerns that need addressing - so why would we expect our clients to be any different?
It’s no secret that MTMM was born in the gym. The idea that we could work alongside our friends and family to help them improve their performance and their health by paying more particular attention to their diet and lifestyle factors, is our origin story.
But just like in our personal lives, not all of our friends and family are avid athletes - so we’ve always strived to make sure that the programs we create and the support we offer can be useful regardless of our clients particular aspirations.
One of the positives of Covid-19 is that it has served as a reminder that high performance is not the precursor to health, but the opposite - and for a period of time with no competitions on the horizon, we’ve been blessed with an opportunity to really focus with our clients back on the fundamentals of health as the primary motivator.
But the challenge has always been - how can we get those around us to seperate health from athleticism and understand that the even those with no desire to improve in the gym can still benefit from the education and support MTMM has to offer?
If you feel like you’re not athletic enough to learn about nutrition…
If Covid has really thrown your routine and headspace through the loop…
If you’re feeling overwhelmed with how far you feel you have to improve…
If you’re wanting to do something about your nutrition but don’t know where to start…
If you’re worried to gain everything you want you have to give up everything you love…
If you’re contemplating the best step forward to improving your health in 2021…
… then this is episode for you.
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Spend almost two decades doing anything, and the chances are you’re going to have a pretty in depth level of knowledge, an abundance of experience and plenty of understanding from all the trial and error of application.
Cam embodies this outline, with a masters in strength and conditioning throw in for good measure.
From opening CrossFit South Wharf, travelling and working abroad, combining corporate with passion to more recently being forced back to Aus and launching a new online PT business while stuck in hotel quarantine - Cam and I chatted at length about the why and the how behind building strong communities both in person and in an online setting, including:
- Launching OverPowered Athletics
- Programming post lockdown, how to come back intelligently
- Pointers for those preparing for the CrossFit Open
- Building a sense of community online
- And many more
Above all else, Cam is a super genuine dude. Very knowledgeable, but also very down to Earth and easy to talk to. I always enjoy catching up with Cam, and I hope you enjoy this particular conversation as well!
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Welcome back to part two of our period cast!
If you missed the first episode on the Menstrual Cycle, Female Hormones & Birth Control, we’d highly encourage you to go take a listen, but we’ll be digging in a bit deeper today, answering more of your questions on symptom management, the importance of nutrition for managing symptoms, going off of birth control as well as how symptoms related to your cycle may change as we age.
Once again we are joined by coach Kat and coach Clare, who both have extensive experience and education in the realm of female hormones and the mensural cycle, and for the purposes of this episode, menopause as well.
In this episode we answered the following questions:
*Should you change your macros to suit your cycle?
What are some of the most common approaches to symptom management?
If you have been on birth control for many years, what might happen when you go off, and how can you manage those symptoms?
What about going off of birth control for the purpose of fertility?
Is it normal for period symptoms to escalate post 30?*
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Bodybuilding. It’s a term that has become much more encompassing within our industry than it should have, with many confusing the sport for what has become the leading methodology for the majority of those looking for fat loss, muscle gain or both.
On this episode of the podcast, we’re joined by my good friend and legitimate bodybuilder Anthony Zreikat, as he takes us through his experiences with stage prep as we look to answer the question - is the juice worth the squeeze?
And who better to answer that than someone’s who’s done five strenuous cuts for twenty two stage appearances over only a six year period!
Anth is an amazing human being, a young man who encompasses the gym as a metaphor for strengthening character and self belief, and a guy who enjoys flexing his brain as much as his biceps. Even as he describes the darkest sides of his experience, he does so in a manner that had us contemplating if we were up for the task!
If you’ve ever prepped for a show, this episode will provide you with solace in the fact that the struggles, torments and after effects are not unique to you as an individual, but systemic within the industry.
If you’re considering prepping for a show, then this episode will provide a great insight into what the process truly involves, a glimpse at the true cost of pursuit of stage, and what’s involved behind the fake tan and posing trunks.
And if you’re someone who simply wants to improve your body composition, you’ll finally begin to learn why the drastic and extreme measures taken by these athletes aren’t the way to go about it.
I really enjoyed this conversation and can’t thank Anth enough for his honesty and vulnerability - two virtues that can be hard to find within the sport itself .
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This week on the podcast we’re joined by Yago Aldir from Project Better
As well as being a fellow girl dad and avid reader, Yago is a sport scientist, strength and conditioning coach and a guru of all things triathlon and high performance training.
With a wealth of global experience spanning national level performances and coaching from Spain, the UK and now here in Melbourne, Yago takes a holistic approach when working with his clients that looks to incorporate as much in the way of mentality as physicality.
Join us as we take a dive through:
- The disconnect between theoretical and practical application of knowledge
- The importance of continue self-development
- Understanding clients: When confrontation is actually a good thing
- Addressing food psychology
- The fundamental importance of self awareness
- And of course, the trials and tribulations of parenting and its impact on training and priorities
And many more!
Yago’s a great dude and this was a great chat - enjoy!
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This week we have a very highly anticipated episode on all things period, menstrual cycle and birth control!
We are joined by coach Kat and coach Clare, who both have extensive experience and education in the realm of female hormones and the mensural cycle.
In this episode we discuss
- The hormones involved in the menstrual cycle and their main functions
- An overview of a normal menstrual cycle, including how the hormones work and why you experience certain symptoms
- How training and nutrition can be affected throughout the different stages of the cycle
- Mid cycle spotting
- Different birth control pills and IUD’s and their effect on the cycle and hormones
- Birth control pills and IUD’s and their impact on weight gain and training
- Birth control for managing PMS symptoms
We will definitely be doing a follow up to this episode, including topics of symptom management, coming off of birth control, what to expect from symptoms as you age, and any other question YOU have for us!
Please reach out to any of the coaches directly, or comment below any questions or topics you would like us to cover.
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This week we’re joined by my good friend and fellow girl dad Andy Tait @coachtaiters, who has recently begun transitioning from the traditional Personal Training Model, to a more online approach.
But with the transition online comes the inevitable dealing with all things social media - the good, lots of bad, and terribly ugly.
On this chinwag episode of the podcast we work our way through:
- The emotional rollercoaster and the fragility of self belief
- The dangers of Social Media and living in a comparative headspace
- Finding a purpose in positive posting.
- Call out culture
- Changing mindset from consumer to creator
- Craving connection, not distraction
- Does SM make socialising in person harder?
And many more.
It was great to catch up with Andy and I enjoyed the chat immensely - we hope you do too!
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In this episode we sit down with Coach Kat to discuss the making of our latest e-Book: MTMM's Guide to a Healthy Pregnancy: Nourishing Mom & Baby Through Pregnancy & Beyond.
When you're pregnant, it can be very difficult to find the motivation to properly nourish yourself when you're having food aversions, sickness, cravings, changes in appetite and all of the rest, so understanding the why behind what we need to consume is vital.
This is why Kat decided to put together this extensive resource for the community and beyond, along with providing the MTMM coaches with an extremely detailed, concise and researched-backed resource to reference throughout their practice.
With this e-Book you'll understand the why behind nourishment requirements throughout pregnancy, what the effects are, and most importantly how to apply what you need to be doing to ensure a healthy, happy mom & baby!
Download your copy HERE.
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Jarrod is an osteopath and strength and conditioning coach based in Melbourne’s CBD. With internships at JPS and Principle4 Osteo, a degree in sport science and an active competitive powerlifter, there aren’t too many more well rounded individuals to pick the brains of when it comes to movement patterns and strength building.
On this episode of the podcast, we dive into:
- Understanding what goes into building an effective strength / size building program
- What is strength and explaining the strength spectrum
- The importance of volume accumulation when it comes to rep range selection
- Exercise selection and the real role it plays
- Getting the most return on time for new lifters
- Understanding the toll strength training takes on the neuromuscular system
...and much more!
If you’re new to resistance training, this episode is a great place to start when it comes to being able to assess the best starting point of your journey to strength and size!
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A very sentimental podcast this week as a number of our Community prepare for their first Father's Day!
Support comes in all forms and types, but having a few close friends all in exactly the same boat at the same time can definitely make the first few weeks of Fatherhood much less daunting.
From Whatsapp group to podcast, on this episode of More Than Macros, we are joined by Chris Ackland (Scarlett, 8 weeks), Alexis Fresta (Raffy, 7 weeks), Jack Gardner (Albie, 6 weeks) who alongside Ben (Mattea, 4 weeks), chat through some of the revelations and challenges that can come when learning to adjust to the new role and new family member.
But this is no ordinary podcast.
Based in Melbourne and still under lockdown, this also presents the first opportunity to enjoy a celebratory drink to Fatherhood for the boys!
Covering:
- The most practical and impractical purchases made in preparation for the new additions
- Adjusting to the new sleeping patterns and development of new routines
- Expectations pre baby Vs the reality of post baby life
- Perspective changes since becoming a parent
- Reflecting on the feelings of empathy towards our own parents
- The philosophical side of Fatherhood: What does it means to be a dad?
- The pro's and con's of beginning Fatherhood in lockdown
So, if you're a new dad, an expecting dad, or even just curious about the changes parenthood can have, grab yourself a drink, sit back and enjoy!
Feel like sharing your experience or have any questions, please feel free to get in touch!
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Two weeks postpartum and she even found time to sit down to share her experience thus far with us!
Katrina takes us through what the first 2 weeks have looked like since Mattea made her grand entrance and what she foresees for the next few months might look like in terms of nutrition, training, and general life changes.
Topics include:
- Appropriate return to nutrient tracking postpartum
- Changes in appetite postpartum
- Kat’s nutrition and training goals and expectations
- Weight gain, weight loss and feelings towards the changes in body composition
- How to prepare your nutrition when every day looks different
Not only is coach Kat well educated and experienced in nutrition coaching from pre conception through to postpartum, but now having lived through it she has first hand experience that we are very grateful for her to be sharing with the MTMM community.
If you have any questions, please feel free to get in touch!
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We have a very special guest this week, MTMM’s newest team member and CCO (Chief Cuteness Officer) Mattea Borg!
In this episode, Ben and Kat take us through their entire labour experience, which is bound to keep you on the edge of your seats (but at least we know there is a very happy ending).
Be sure to bring your tissues to watch this one, as the way these two describe what the first week has been like for them is going to pull on your heart strings!
Mattea is one lucky, beautiful girl.
In this episode we discuss:
- Health care during COVID
- Precautions for IVF births
- Ben and Kat’s nail biting labour experience
- Complications during labour
- What changes in week one of parenthood
- How labour impacted Ben and Kat’s relationship dynamic
- Parenting anxieties
If you want to meet baby Mattea, head to our Youtube to watch the full episode.
Next up we’ll be chatting with Kat about her first 10 days postpartum, so be sure to get in your questions by the end of the week!
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In this episode we sit down with Kat and Ben for the last time before giving birth to baby Borg, as she is 2 weeks out from her due date!
From the transition from 31 weeks to 38 weeks, to getting ready to give birth during the second round of lockdown in Melbourne, we get to hear an interesting perspective from these parents to be.
Topics include:
- Acclimating to how the baby feels and the impact on nutrition
- 31 to 38 weeks - the most interesting shift so far (one that was unexpected)
- Issues with sleep (for both mom and dad)
- Doctors appointments and visits during lockdown
- Pelvic pain and reflux
- Anxieties around being prepared for the baby to come - do you ever feel ‘ready’?
- The current environment in Melbourne and restrictions on having a support person during and post labour
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What if we told you that you are only one conscious decision away from a completely different life?
What if we told you that the feeling of ‘flow state’ is something that can be accessed on command?
What if we told you that a champion mindset comes before championship achievement and accolades?
Brett Piperni (@vancitybrett) is a public speaker and mindset coach to some of the top performing executives and athlete’s in the community (including our very own CrossFit Games athlete Emily Rolfe), and this week, he sat down with us to give us some insight into how to control, strengthen and harness the power of our minds and how our thoughts are the most important tool we have in the pursuit of high achievement.
Brett takes us through:
- What a mindset coach strives to do
- How to separate our emotions from our decision making
- The true power of mindfulness
- Understanding journaling and thought tracking as a way of controlling our subconscious
- The heavily underrated importance of self talk
- The potential to enter ‘Flow State’ on command
- How to overcome notions of self sabotage
If like me, you are someone that has that underlying feeling that we are capable of more than we realise - this might just be the episode to help you begin to unlock that potential.
This episode was easily one of the most thought provoking we’ve recorded thus far, and it feels like we’re just scratching the surface!
You can find out more about Brett here: www.vancitybrett.ca
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You may have read the books, watched the documentaries and sat through the webinars, but if you're anything like me, you're probably still feeling decently under prepared for the arrival of a new baby - so who better to ask what the reality is of a new arrival than someone right in the crux of it as we speak!
Me ol' mate Ackers is back on the podcast, seven months on from our last catch up where we got the exclusive announcement that Chris and his amazing partner Tracey were expecting their first child.
Now the very proud father of a six day old baby girl, Scarlett, Chris gave us plenty of caffeinated anecdote and recount about:
- Being caught off guard with a bubs who decided she was ready two weeks early
- The importance of conversations with your partner surrounding birth plans and best / worst case scenarios
- The necessity for good communication with hospital staff about your birthing plan
- A 'Behind the Scenes' look at the labor and deliver
- Pack your bags: What to have ready to go and why
- Returning home with bubs and what the day to day changes and impacts are on both life at home and running Iron Tribe
- Beginning to strive for balance and routine with a new family member
- Remaining present and remembering to enjoy every moment
This was a great chat purely to catch up with Chris on a personal level, and thrilled that he has been happy to share his experience with all of us. Needless to say the countdown is on in our household!
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Ben, Katrina and Maggie sit down for another chat about the current situation with Melbourne going back on lockdown due to Covid-19.
In this episode, the MTMM coaches emphasize that we are not the competition of gyms and affiliates, but rather an ally in the pursuit of improved health outcomes for the greater community.
Topics discussed include:
- an update on the situation in Melbourne and worldwide
- what conversations with current clients and community members are currently centered around
- the importance of maintaining an online presence
- how to optimize your time in lockdown
Tune in for some insight, guidance and laughs from your hosts and MTMM coaches!
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Pregnancy is quite obviously a time of considerable physical change, but what's often not so commonly spoken about is the actual physiological changes occurring and their impacts on the mother's training or exercise regime and understanding the possible implications that can occur during this time.
What's brought to the surface even less is the resulting physical effects of being postpartum, and how to encourage healing and the regaining of movement and strength in a manner that is healthy and sustainable.
This week, Kristy Ahale joins to podcast to discuss all things training during pregnancy and returning to sport once baby is born. Having noticed a complete lack of information in this specific area of women's health, The Postpartum Method was born - a prescriptive program designed to help new mothers heal, reconnect and ultimately return safely to the activities or sports they enjoyed previous to pregnancy.
We're also joined by our very own mumma to be, Katrina Borg, who shares some of her experiences with physical limitations and ailments during this time.
Kristy takes us through:
- The common misconceptions that still exist with training and exercising during pregnancy
- The physiological and anatomical changes that are occurring and why some specific movements should be avoided
- Movements and exercises that should be included into activity during pregnancy and why
- Some of the common challenges that occur physiologically postpartum such as separation and leaking, plus what can be done to address these issues
- Why timelines should only be used in conjunction with individual appraisal and not as a deadline.
For all you new mothers or mothers to be, who have ambitions of beginning to work toward getting back into training, and for any of you who train women during this time - this is the episode you've been waiting for!
Enjoy!
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In this episode of the original MTMM Radio Podcast, we cover the top 5 things you can do to improve your health and performance today!
The beauty of MTMM is the exposure we have to so many different individuals, each working to pursue their goals of improved health and increased physical performance and ability.
But although we work with each client individually to completely customize their nutrition plan based on their specific goals, there are a number of areas that we tend to find are common amongst most.
Whether your goals are to improve your biomarkers, your strength numbers or your body composition - here is a compilation of the five most common focal points we work to address from day one with the majority of our clients.
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She’s back! Kat is well into her 3rd trimester, now 31 weeks pregnant, and in this episode she shares with us some of her unique challenges and learnings thus far, as well as what she is anticipating to come in the next 9 weeks.
Topics include:
- Transitioning from the 2nd to 3rd trimester
- Expectations vs realities of pregnancy
- How to manage a lack of appetite in the 3rd trimester
- How to mentally deal with the inability to train
- Pelvic pain and when to seek treatment
- becoming more comfortable in your own changing body during pregnancy
- The importance of proactively planning your meals during pregnancy
- Uncertainty relating to pregnancy and birth with Covid-19 restrictions
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She's back!
Jess Curl from Project Better is back, but this time to talk us through how to improve the quality of our sleep in order to better improve our productivity, recovery and health.
A real sleep guru, Jess makes her return to the podcast by popular demand after we touched upon sleep in her first episode (Ep 11), to properly elaborate and share with us the key components of understanding sleep, its importance and how to get more of it.
In this episode, we chat about:
- The impacts of wearable technologies and understanding our sleep
- How to improve overall sleep quality
- How to improve our environment to create an atmosphere more conducive to sleep
- The four stages of sleep and how our sleep cycles work
- The impacts of sleep-aids and alcohol on sleep quality
- Napping, friend or foe
- How to create a bed time routine and improve sleep hygiene
If you feel like you could use better / more sleep - then this is the episode you've been waiting for! I've been pestering Jess for some advice on this topic ahead of the incoming sleep deprivation (baby associated), and it was great to be able to get it all down in one place!
Enjoy!
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Dr Michael Lloyd is back to finish off the 'dad-cast' as we switch gears from a personal insight into parenting to a more clinical understanding of the challenges and issues that can arise within a changing household.
In this episode, we take a deeper dive into:
- Post-natal depression, and how it can affect both mothers and fathers
- Concerns that arise if we don't feel 'instantly paternal'
- Attachment and Bond: What you can do to create positive relationships with your child
- Secure Vs Insecure attachment between parent and child
- The spectrum of differing approaches to parenting and the pros and cons associated with each.
This follow up chat was super insightful. A lot of new information on topics I personally haven't had all that much exposure too - which is entirely the point of this conversation!
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Calling all of our expecting fathers, new fathers and not so new fathers who need a refresh - if you're a dad or dad to be, then this is the podcast for you!
From a pharmacist providing primary care medicine with families, young adults and young children, to going on to study medicine (including a short stint in paediatrics while concurrently undertaking a diploma in child health) to more recently undergoing a six month term in child and adolescent mental health as part of his psychiatry training - there aren’t too many more technically qualified father’s than Dr Michael Lloyd, who's crowning and most important title is father to his beautiful two year old daughter, Mia.
In Part 1 of this conversation, Dr Michael provides plenty of insights into:
- What to expect in the first few weeks of fatherhood
- The change in relationship dynamics when a new member of the family is introduced
- Why aiming to be a ‘good enough’ parent is a much healthier approach than striving to be the ‘perfect parent’
- Dealing with the anxieties that accompany becoming a new parent
- Having the difficult discussions about establishing boundaries with family and new babies
and plenty more... so much more in fact, that we had to record a second part!
Stay tuned!
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When it comes to CrossFit in Australia, Chris Hogan is an OG.
In this episode of the podcast, Chris takes us through his CrossFit Journey.
From taking his first class, his first coaching job at Crossfit Melbourne ( Now Schwartz's CrossFit Melbourne), establishing Rouge Australia, four trips to compete at the Crossfit Games (3 x Individual, 1 x Team), to opening and operating his own box, CrossFit 121 in Cheltenham.
The first podcast episode that could be a contender for multiple categories (Top Performers and Legends Series), Chris was just a wealth of knowledge and experience as he took us through:
- What it takes to make it to the top level, and the commitment required to staying there
- The different approaches between competing as an individual and as part of the team
- Balancing athletic commitments with running a business and having a young family
- Creating culture within a Community that can support both high level athletes and a general population community
- Approaching Covid-19 as a box owner
- Things to keep in mind when considering opening your own space
- Things to bear in mind when becoming a parent
I really enjoyed this discussion and felt like over the hour I got a much better idea of who Chris Hogan is and what he stands for. He truly has just about seen it all as much as you can in or space and I will no doubt be continuing to pick his brain in the future!
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In this episode of the 'Pump-Cast' we are joined by Dr Kieran Kennedy (@drkierankennedy), who you may have recently seen gracing the front cover of Men's Health Magazine in Australia (@menshealthau).
But more than just a well chiseled face and impressive set of pipes - Dr Kieran Kennedy is a man who is dedicating his life to exploring the links and connections between physical and mental health.
His titles include: Physician, Psychiatry Resident, Mental Health Advocate, Covid-19 Myth Buster, keynote speaker and very well published writer.
Listen in as we discuss:
- Breaking down and understanding mental health, and the stigma surrounding it
- The changing landscape of mental health awareness as it relates to young men
- The undeniable links between mental and physical health
- Understanding stress responses and stress management
- Tools to help improve mental health and strengthen mental resilience
- Advantages to approaching mental health like physical health
- and many more..
Kieran is a fantastic resource and really took the time to answer our questions thoughtfully and thoroughly. Not to mention - he might also be one of the nicest people we've had the pleasure of meeting and interviewing. I look forward to the repeal of social distancing measures to have Kieran down to the garage to take us all through his arm routine!
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Ben, Katrina and Maggie sit down for another chat about the current situation and the idea of transitioning back to 'normal.'
The opportunity now lies to look at the way we were doing things, what was considered normal, and break down the parts that we didn't like, didn't enjoy and that weren't serving us.
As well, finding ways to continue working on self improvement - be it physical or other - and continuing to prioritize health and fitness in the same ways we are able to now, when things do 'return to normal.'
Tune in for some insight, guidance and laughs from your hosts and MTMM coaches!
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In this episode of the More Than Macros Podcast, we are joined by three time Olympic Weightlifting Commonwealth Games medalist in the 55/59kg category, the only Australian Female to Clean and Jerk double bodyweight and all round super nice young woman - Erika Yamasaki @yamasaki87!
Alongside Erika, and making his third appearance on the podcast (this time in a co-host position) is Founder of The Weightlifting Platform (@theweightlifingplatform) and owner of Controlled Chaos Weightlifting Club (@controlledchaosweightlifting) - Joshua Ward.
In the first of our 'High Performers' Series, we cover:
- Balancing being a High Level athlete with working full time
- Dealing with performance anxiety and the stress that comes with competitive expectation
- The crushing physical toll that comes with getting to, and staying at the top
- The mental toll that comes with competing in weight classed based sport
- Dealing with challenges that arise with mental health and confidence in the quest to make the Olympics
Erika was extremely open and honest with the not so glamorous side of what life is like for those at the top. A fantastic conversation and an amazing look behind the curtain at the real life trials and tribulations of high level athleticism.
A big thank you to Josh Ward for organising, hosting, co-hosting and facilitating the discussion.
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Ever been at a party, met someone new and unexpectedly just hit it from the start?
That was exactly the feeling I had when Jess and I sat down for a chat!
I really enjoyed this conversation, as Jess, a fellow story teller, was just as willing as I am to go off on tangents, provide plenty of back story for context and most of all - to engage and entertain.
From the latest research in how to improve your sleep and recovery, to her days as a college athlete and how some pretty serious injuries all played a role in coming to form an amazing community in Melbourne's Northside, Brunswick - Project Better.
Grab a coffee, or get ya walking shoes on - and settle in for the next 90mins!
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Kat has made it to the halfway point in her pregnancy (amidst a global pandemic, nonetheless) but we’re going to try and steer away from that topic as we're sure everyone could use a break and distraction.
In this episode, Kat talks us through her experience thus far and provides listeners with some insight into all things pregnancy: from body image, to practical nutritional considerations and takeaways for anyone listening who may be pregnant, has been pregnant, knows someone who is pregnant or who might be thinking of one day being pregnant!
Topics include:
- Body image
- Moving through the trimesters: survival, thrival and tapering off
- Expectations v. reality of weight gain
- Nutritional considerations for pregnancy through all stages
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Nick Scott is a good dude. A self described sufferer of the human condition, Nick finds people fascinating and often likes to spend time thinking about why he's thinking what he's thinking. This was a super enjoyable conversation, one with plenty of rabbit holes and tangents that still (somehow) manages to go full circle.
If you've been looking for something to listen to that's not Covid-19, then this is the episode you've been waiting for!
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Whether we realize it or not, we’re always cementing habits and routines. With all the change that is now occurring, we are all having our regular routine disrupted and that can be quite unsettling. As such, new routines and behaviours will begin to emerge and when you're staying home it becomes arguably now more important than ever to make sure this routine is one that is serving to you, rather than damaging.
Following up on last week’s candid chat, the MTMM coaches discuss how they are setting up their new routines and taking advantage of the opportunities this social distancing is presenting.
We also walk through a few of the MTMM Resources we have been working on to help our community adapt and adjust to all the changes surrounding Covid-19.
Along with the Quaroutine Day Planner, we've also included links to our podcast (More Than Macros), some videos on Youtube pertaining to setting up your WFH space and some mobility to routines, as well as our Quarantine edition of our MTMM Community Cookbook.
You can find all of these here on our Resources page: https://www.marriedtomymacros.com/resources
We are working on updating our website and available resources multiple times each week, so feel free to subscribe, follow and share across all major platforms.
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In this episode, Maggie sits down with physiotherapist Tracy Murray to talk about how we can make the most out of our new normal - finding the opportunities to set us up for long term success, take care of our bodies while trying new activities and settling into our new from-home routines.
- Addressing long term goals and what we can do now to get us there
- Going from primarily barbell workouts to running - what affect does this have on our body and biomechanics, how we can keep our body healthy and pain-free during the transition and beyond
- Plyometrics and at-home workouts - how to adapt your new training program for the most success
- How the principles of pilates can benefit your new workouts and working-from-home routine
- Addressing concerns of losing strength while out of the gym
- Mindset shifts during this transitional period
To get your own virtual assessment or inquire about virtual pilates classes
Contact Tracy: tracy@thephysioshop.ca
Download Tracy's at-home program
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It's the great big virally infected elephant in the room and with so much uncertainty, disruption to regular routine, unprecedented Government action (or inaction as the case may be) - the MTMM coaches thought it would be best to start to work our way through what's fact, what's hysteria, what we're seeing developing and how our community can best adapt to remain as healthy as possible
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Josh Ward is the owner of Controlled Chaos Weightlifting in Coburg, as well as the driving force behind 'The Weightlifting Platform', a media outlet dedicated to shining a light on the sport of Olympic Weightlifting and telling the stories of the athletes that make it great.
With a sense of purpose and a level headedness very rarely found amongst men his age, I'm super excited to not only hear how much he has already accomplished to this point, but to be able to see just what the future has in store for Josh and his athletes.
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Chris Ackland would have to be in my top five nicest guys you'll ever meet. The kind of guy who would list making new friends as high on his priorities list as improving his weightlifting total.
In this episode, we explored the origins of Iron Tribe, how it came to be and the somewhat daunting and daring choices you're faced with when deciding to go out on your own.
A fantastic conversation that I really enjoyed - and I'm sure you will too!
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In this episode we sit down with both Ben and Katrina to discuss the impact of sharing their journey.
Ben and Kat have received an overwhelming amount of feedback since opening up about their IVF journey. From people in their close group of friends, to complete strangers, it's evident that the impact has been strong.
Ben and Kat also open up about:
- Feelings of guilt when it comes to having had a successful first round of IVF
- Comparing experiences to others who have had natural pregnancies and others going through IVF
- Discussions of anxieties that crop up in pregnancy regardless if you're going through IVF
- Ben's insight into the changes that are occurring to Kat
- Pregnancy and body image
- Expectations vs reality of IVF
- The need to be more conversant about your journey and struggles to realize you aren't alone
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In this final episode of the IVF Series, Kat shares with us the results of her 6 week ultrasound and whether or not they can now say that they are officially pregnant!
Since week 4, Kat has been experiencing many symptoms that led her to believe that things were continuing, but going in for the official 6 week scan was quite the build up.
With all of the symptoms she is experiencing, Kat shares with us how she’s managing to stay on top of her nutrition and training and where she’s struggling most - from trying to get in enough protein, to modifying her training and regulating her body temperature.
Kat also delves into why exactly we experiencing these symptoms - explaining the hormonal and physical changes that occur and why women might experience them differently.
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Who would have thought that peeing on a stick is something you could feel you were missing out on...
In this episode, Kat shares with us the experience of waiting to find out if she is biochemically pregnant (and whether or not she is!). Those 10 days between the embryo transfer and the blood test seem to have felt like an eternity. Overanalyzing symptoms, not being able to trust your body and constantly comparing the experience to that of a natural pregnancy - what you don't hear about, think about or talk about when it comes to in-vitro fertilization.
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A lot has happened in the couple of weeks that have passed since we last sat down with Katrina Borg - from a surgery to harvest her eggs, to implantation and all of the unexpected challenges that came with.
She knew it would be a difficult experience, but the ways in which the experience has challenged her have been completely unexpected.
In this episode, Katrina shares the details of her experience with the egg harvest surgery and embryo transfer, and the agonizing wait for the results of their first pregnancy test.
Thanks for listening! Please leave a review and get in touch if you have any questions, or similar experiences to share.
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When your ability to perform is compromised and your expenditure is therefore reduced, what does that mean for your nutritional requirements? In this episode we discuss what you should consider when altering your intake, the importance of the quality of your food choices and what to do when your motivation is suffering.
This topic came from an inquiry within the community regarding how to adjust your nutrition intake and diet when you are faced with an injury. We thought this to be a very important topic to cover as injuries are common throughout the general population and with our athlete population, are essentially inevitable to some extent.
We also had some feedback that you would like these videos to stay within 10 minutes so we did our best to make it within the time cap! Hope you enjoy.
Comment below with your thoughts on the topic, as well as questions we can answer in future episodes!
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In this episode, coach Ben and Maggie sit down to discuss a topic that commonly comes up in conversations with clients - the scale!
We chat about:
What the number you see on the scale isn’t telling you.
What variables can cause the number to fluctuate which have absolutely nothing to do with actual physical changes.
Where you should be shifting your focus when it comes to monitoring and measuring your progress.
We hope this topic will spark some good conversation within the community. Leave a comment, or reach out to one of the MTMM coaches if you have any reflections or questions we can touch on in future episodes!
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In this episode we delve into the topic of consistency vs. perfection.
We discuss what consistency means, why it should be emphasized over perfection and how it can be achieved.
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Welcome to this segment of MTMM Radio where we will be following coach Ben and Katrina's IVF journey.
Over the course of this series, there are a couple different themes that we see amidst the MTMM Community and beyond, which we believe are important to bring to light.
The first - struggles with fertility. Most people feel silenced when it comes to the topic of fertility issues, as the topic itself is still somewhat taboo and therefore the access to support that we have with many other issues is not available. It's awkward and uncomfortable to discuss this topic with friends and family, so we hope to open up the dialogue and give others the opportunity to join in or reach out to share experiences of their own.
The second - we work with a lot of women who are trying to get pregnant, are pregnant or have recently given birth and we want to offer support for them on the mental and emotional side of the process as it relates to body image, food guilt etc. and generally offering reliable information they can apply to their own situation.
So now we want to extend the opportunity for everyone to join in on this chat, whether it be by commenting below, sharing with someone in your life who might be struggling or in need of some support in these areas, or by reaching out to one of the MTMM Coaches to share your experience or ask any questions.
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