Raise the Bar: Recent Episodes
Sam Knowles
Hosted by Sam Knowles, a personal trainer who has worked in the health and fitness industry for over 10 years.
Sam is joined by Tom Chillery, a close friend and client. Together they tackle the simple things that people often overlook when looking to improve there health and fitness.
This podcast is aimed at anyone interested in improving there selves but haven't yet reached there end goal.
In this Episode Sam and Grant discuss how if you concentrate on the quality of your exercises over the quantity of them you will not only save time in your sessions but also see better results.
To down load the EBOOK spoken about in this episode please join Sam Facebook group - https://www.facebook.com/groups/2380836261934545/
In this episode Sam explains what the Thermic Effect of Food (TEF) is and how it can help you with your fat loss goals.
In this Episode Sam and Grant discuss how changing the way you live your life can help to determine the person you become.
In this episode of "A Coaches View", Sam gives his 4 top tips on how to optimise your training so that you can achieve your best results.
In this episode Sam is joined by Luis Bulnes a PT and Online coach who's goal is to take his clients not just on a physical transformation but a mentally journey that will see them grow a person.
They discuss a wide range of topics ranging from a growth vs closed mindsets, to the way we talk to ourselves.
Luis Instagram: @luisbulnes
In this new section of the podcast Sam flys solo covering topics in a sorter format to give you a snap shot of the tactics you may need to succeed with your goals. In this episode he shares his thoughts on why NEAT is one of the mine things we need to focus on when looking to lose body fat.
In this Episode Sam and Grant discuss one of the biggest misconception as to why you're not achieving your goals.
In this episode Sam and Grant cover off some of the questions that Sam has regularly been asked on social media.
Reading Recommendation - 5am Club by Robin Sharma
In this episode Sam and Ellie discuss things to consider when deciding to "diet" and some red flags to look out for which can hold you back from reaching your goals.
www.instagram.com/sknowlesfitness
www.instagram.com/ellieprobynfitness
www.instagram.com/raisethebarpod
In this episode Sam find out how Grant has navigated himself through his current goal of running 1,000 km in 2021. They discuss the process that are need to ensure you not only set SMART goals but also achieve them.
In this Episode Sam is joined by Ellie and they discuss how you can get to the right training intensity in your sessions.
In this episode Sam is reunited with Tom and together they discuss the importance of discipline when it comes to someone achieving there goal.
In this episode Grant Mathews is introduced as the latest panellist on the show. he is joined by Sam in discussing the benefits of surrounding yourself with like minded people.
Instagram - grantmathews1
In the Episode Ellie Probyn is introduced as a new member of the panel or co-hosts. Sam and Ellie then discuss what to focus on in the lead up to Christmas if you have a new goal going into the new year.
Sam's Instagram - @sknowlesfitness
Ellie's Instagram - @ellieprobynfitness
In this Episode Sam talks about the new Framework of the Podcast and also discusses feeling like and imposter..
In this episode Sam and Tom discuss how when on a fat loss goal you shouldn't see the gym as the sole answer but just as a part of what you need to do to achieve your goals.
In this episode Sam and Tom are joined by Dan Poulter a successful online coach who is soon to become a father. They discuss the barriers related to staying fit and healthy when being a parent.
Dan - https://www.instagram.com/danielpoulter/
In this episode Sam and Tom talk about how we think about our goals and whether the sacrifice needed to achieve them is really worth it.
In this episode Sam and Tom are joined by friends of the podcast Taylor Johnson (Xplore Lifestyle founder) and Grant Mathews. They talk about achievements to date, times of celebration and life in general.
In this episode Sam and Tom discuss how to get the most out of your training by adopting 3 simple Tips.
Other episodes that also touch on the content in this one are as follows.
Episode 7 - Exercise Selection and Execution
Episode 27 - Progressive Overload
In this Episode Sam and Tom are joined by Ellie Probyn an up and coming online fitness coach who is smashing it with all the girls in her community. They discuss the importance of having a coach to help you achieve your goals but also focus on what characteristics you should be looking for in the coach you sign up with.
Instagram @ellieprobynfitness
In this episode Sam and Tom discuss how to approach going back to the gyms once they open again..
In this episode Sam and Tom are joined by Aaron Hopkins a Pt and gym owner who specialises in strength training. They discuss not only the benefits of strength training but also the best ways to get started.
In this episode Sam and Tom discuss how we often see time and a barrier to success but in reality it is just that we don't priorities the things that are really going to make us successful.
1 million steps in March Donations
In this Episode we welcome Tomm Melody to the show. Tomm is a Fitness Coach who is passionate Vegan who helping people to achieve there fitness goals using nothing but plant based products.
https://www.instagram.com/plantedfitness/
In this episode Sam and Tom discuss the plans for the podcast going forward and give an idea of the guest that will be coming on the show going forward.
In this Episode Sam and Tom discuss Sam's goal of 1 million steps in March and break down 5 main ways to help you when focusing on a goal.
https://www.justgiving.com/fundraising/sknowlesfitness?utm_source=whatsapp&utm_medium=fundraising&utm_content=sknowlesfitness&utm_campaign=pfp-whatsapp&utm_term=81ab8a3931b748189e23bc1efcbce70a
In this episode Sam and Tom discuss the ways that you can deal with boredom when trying to achieve a goal. They discuss off plan meals, off plan training sessions and look at ways to deal with eating out of boredom.
In this episode Sam and Tom discuss how implementing non-negotiables to you plan may help you with you adherence and eventual success.
In this episode Sam and Tom discuss the most common mistakes people make then tracking and measuring there progress when in pursuit of a goal.
SKnowlesfitness@gmail.com
In this episode Sam and Tom look at 3 ways you can hold yourself accountable of your goals.
In this episode Sam and Tom discuss how we can't be motivated all the time so therefore it is important to have an element of discipline in your life should you want to achieve your long and short term goals.
If you want to contact Sam about any of this please contact sknowlesfitness@gmail.com
In this episode Sam and Tom discuss the importance of Neat when in lockdown. They talk about the importance of making sure you do not lead a sedentary lifestyle when confined to your home.
As well as discussing forms of NEAT you could do in your own home Sam also mentions a home workout guide that you can find posted in his closed Facebook group below.
https://www.facebook.com/groups/2380836261934545
In the episode Sam and Tom welcome Matt one of Sam's clients who has recently gone thought a lifechanging transformation the culminated in him doing a photo shoot.
They discuss everything he had to go through to get into the shape of his life and how he has now change habits that he will keep for the rest of his life.
In this Episode Sam and Tom discuss have a catch up on life in general and explain how the current lockdown has effected there lives.
In this episode Sam and Tom discuss how consistency is key when looking to achieve your goals and how making up excuses isn't a a problem but it will slow down your progress..
In this episode Sam and Tom discuss why people should value themselves more then they do.. The Key message from this podcast is that you are the most important person in your own life.
In this episode Sam and tom discuss Sam's theory on why starting your new diet or training plan on a Monday is just setting yourself up to fail.
In this episode Sam and talk about how to implement Progressive overload into your training..
In this episode Sam and Tom discuss how in many cases people don't achieve there goals because they doubt themselves. They discuss how self doubt is normal and it shouldn't get in the way of you achieving what you set out to do.
In this Episode Sam and Tom talk about the option of Sport for your cardio and how it can be used to have a positive impact on your lifestyle.
In this Episode Sam and Tom are joined by Taylor Johnson who is the Founder of XPLORE Lifestyle UK. They discuss how XPLORE Lifestyle has been set up to help people on their life journey. They discuss common goals and how different people will take difference paths to achieving them. You can find Explore Lifestyle at the following:- Website: https://www.xplorelifestyle.co.uk/ Instagram: @xplorelifestyleuk Facebook: https://www.facebook.com/Xplorelifestyleuk/
In this episode Sam and Tom discuss how everyone is different and there is no blueprint to life. They talk about how this is similar to achieving your Health and Fitness goals and how comparing your journey to someone else's is going to get you nowhere.
In you need to talk to someone about this topic please emails Sam on Sknowlesfitness@gmail.com
In this episode Sam and Tom finish there 5 part series on basic nutrition by covering Alcohol. They are Joined in this episode by good friend Grant. They discuss the best options of drink when dieting and also share a few funny story on the way.
In this episode Sam and Tom continue their 5 Part series by covering the basics of Fats and how they can best be utilised to help you achieve your goals. For a reduced price customised nutrition plan please click here
In this episode Sam and Tom continue their 5 Part series by covering the basics of carbohydrates and how they can best be utilised to help you achieve your goals. For a reduced price customised nutrition plan please click here
In this episode Sam and Tom continue their 5 part series by covering the basics of Protein and how can best be utilised to help you achieve your goals.
For a reduced price customised nutrition plan please click here.
Over the next 5 episodes Sam and Tom will be doing a series on the basics of nutrition. In this episode they discuss calorie balance and meal frequency.
For a reduced price customised nutrition plan please click here.
In this episode Sam and Tom discuss how you are responsible for your own successes and and you failures.... You can get all the help and guidance in the world but if you are not willing to put in the work its pointless.
For a FREE home workout guide click here and join my Facebook group.
In this Episode Sam and Tom discuss how very individual has there own goals and that to achieve these comparing yourself to someone else is not going to help you.
For a FREE home workout guide click here and join my Facebook group.
In this episode Sam and tom are joined by Chloe Gosiewski who is a certified life coach. Together they all discuss the battle with Anxiety and the methods to dealing with it.
To find out more about what Chloe has to offer you can visit her website: https://www.onewayjourney.com/
In this episode Sam and Tom go live on Facebook and do a Q & A on anything fitness related when in lock down.
For a FREE home workout guide click here and join my Facebook group.
In this episode Sam and Tom discuss what to focus on with your home workouts and what other aspects of training you could be focusing on.
For a FREE home workout guide click here and join my Facebook group.
In this episode Sam and Tom continue to discuss the issues they are facing in lockdown and Sam give 4 tip tips to staying on plan.
If you're interested in working with Sam on your goals please contact him directly via is Instagram @sknowlesfitness or email him on sknowlesfitness@gmail.com
In this episode Sam and Tom discuss been put into lockdown due to the corona virus.
If you're interested in working with Sam on your goals please contact him directly via is Instagram @sknowlesfitness or email him on sknowlesfitness@gmail.com
https://www.facebook.com/groups/2380836261934545/?
In this episode Sam and Tom discuss the how the covid-19 virus has hit the UK and how it is going to effect the country.
If you're interested in working with Sam on your goals please contact him directly via is Instagram @sknowlesfitness or email him on sknowlesfitness@gmail.com
https://www.facebook.com/groups/2380836261934545/?
In this episode Sam and Tom look at the main reasons why people fail to achieve there goals and give some simple ideas to how to make little changes that will help you to succeed.
If you're interested in working with Sam on your goals please contact him directly via is Instagram @sknowlesfitness or email him on sknowlesfitness@gmail.com
In this Episode Sam and Tom discuss the relationship between sex and excercise.
If you're interested in working with Sam on your goals please contact him directly via is Instagram @sknowlesfitness or email him on sknowlesfitness@gmail.com
In this Episode Sam and Tom discuss how important exercise selection and execution is when looking to make progress in your training.
If you're interested in working with Sam on your goals please contact him directly via is Instagram @sknowlesfitness or email him on sknowlesfitness@gmail.com
In this episode Sam and Tom discuss the importance of working outside your comfort zone when looking to progress within your training.
If you're interested in working with Sam on your goals please contact him directly via is Instagram @sknowlesfitness or email him on sknowlesfitness@gmail.com
In this episode Sam and Tom discuss the importance of setting goals and how to keep motivated when working towards them.
If you enjoy please share, follow and comment.
For further information contact Sam on his Instagram - @sknowlesfitness
In this episode Sam and tom discuss how NEAT can make a huge difference when it comes to someone's weight loss goals.
During this episode Sam and Tom discuss the different types of Cardio Training, the benefit, negatives and how this can impact your lifestyle.
In this episode we get to know your co-host, Tom.
We get more information on Toms fitness journey and how this fits around his lifestyle
If you enjoy please subscribe and leave a review.
For more information:
Instagram : @sknowlesfitness
Email : sknowlesfitness@gmail.com
In this episode we get to know your host, Sam.
We learn how he got in the fitness industry and what he hopes the listeners will gain from the podcasts.
If you enjoy please subscribe and leave a review.
For more information:
Instagram : @sknowlesfitness
Email : sknowlesfitness@gmail.com
Hosted by Sam Knowles, a personal trainer who has worked in the health and fitness industry for over 10 years.
Sam is joined by Tom Chillery, a close friend and client. Together they tackle the simple things that people often overlook when looking to improve their health and fitness.
This podcast is aimed at anyone interested in improving themselves but have yet to reach their end goal.