Just a Chat: Recent Episodes
Chris Rendall, Ashley McBride, Gareth Carr
Sm-Ash It PT - Ashley McBride, CRFitness - Chris Rendall and Progressive Performance - Gareth Carr have all joined forces to answer all your health and fitness related questions in a new weekly podcast!
It’s getting closer and closer to the reopening of gyms in Scotland and a lot of you will be thinking about going back and starting your training plan. How many times have you started out with the best intentions but after a few weeks fall off the bandwagon? Does life get in the way, feel too tired or does work get in the way? In this episode we talk about some of the reasons why you may fall off track and some of the fundamentals and basics you need to nail to help you stick to your plan. If you’re not sure where to start when going back feel free to drop us a message.
0:00 -1:32 Introduction
1:32 - 10:30 Realising why you fell off track the last time, planning and setting yourself up for success.
10:30 - 16:05 Are you doing to much too early?
16:05 - 21:27 6 Fundamental principles which you need to nail to stay on track!
21:28 - 30:28 Why its so important to have a structured training plan.
30:28 - 33:23 Knowing when to push and when do pull back. The importance of a rest and recovery.
33:23 - 38:00 The importance of understanding the process and realising it will take time.
38:00 - 42:44 Take home messages
In today's episode we talk about the difference between online coaching and personal training, what to look out for on social media or the web when deciding to invest in a coach. We talk about some of the pitfalls of short term programmes and the value of free content. If you've been thinking of recently investing in a coach or paying for a service to support your health and wellbeing this is the episode for you!
0:00-0:45 - Introduction
0:45 - 6:10 What is online coaching? Difference between in person trainer and online coach.
6:10 - 18:35 Red flags when it comes to online coaching. What to look out for when you are picking a coach.
18:35- 32:00 What we have to offer, higher price point for coaching = higher value package = better long lasting results
32:00 - 44:00 Why a free programme could be better than a £20 programme!
44:00-48:09 Concluding points
Rant warning! In this episode we discuss our concerns on a new diet trend; The skinny jab! We chat about why fad dieting methods can do more harm than good, create unhealthy relationships with food and can lead to both physical and mental health issues. Finally, we move onto how a long term solution such as investing in a professional, taking the time to learn and educate yourself will likely lead to a healthy life and help you to keep the weight off for good! As always guys, if you have any concerns on this topic please feel free to drop us a message.
0:00- 0:59 - Introduction
0:59-08:13 - Our opinion on the new weight loss injection trend, our concerns, do they work?
08:14 - 14:25 - Why a quick fix solution can do more damage than good.
14:26 - 20:00 The popularity of fad diets; why a short timeframe transformation may not be healthy.
20:01- 33:35 - Why a long term solution will work? Hiring a coach and making an investment in your health!
33:35 - 40:00 Why your body weight may not be the best measure of progress for you!
40:00 - 50:46 Why coaching/professional help is a better long term solution and concluding points
In today's episode we answer a few of your questions over the past week.
0:00-0:53 Introduction
0:54-18:00 Is it okay to have fruit as a part of my diet if it is high in calories
18:01-25:45 Should I be consuming protein powders/shakes to hit my daily protein target?
Again guys, if you have any questions please head over to our Facebook page to send us a message.
Hope you all have a good week!
In today's episode we talk about a very relevant topic in today's society: body image issues and body dysmorphia. In particular we highlight the issues we see in males, which is often overlooked or not talked about. We debunk unrealistic expectations, body shape trends, ways to help with body image issues and past experiences. As always, if you can relate to anything said in this video please comment below or send us a message.
0:00 - 1:11 Introduction
1:12 - 6:58 Body image issues in females
6:59 - 13:44 Chris's perspective on body image issues.
13:45 - 15:37 It's okay to have the occassional off-plan moment!
15:38 - 18:35 Unrealistic expectations
18:40 - 20:00 We shouldn't judge someone based on the way they look.
20:01 - 37:00 Pressure for males to be in shape and effect on mental health.
37:01 - 50:08 The right reason to get in shape! How to help with body image issues.
In this week’s episode we continue our discussion on women’s health with PCOS and Menopause. We follow on from last week and talk about PCOS, a common condition which effects around 1 in 10 women. We follow with a talk on menopause; similar to last week we talk about the importance of understanding what’s going on, useful training and nutritional considerations, methods for helping you through and how highly individualised menopause is. Further, we talk about why social media trends can be detrimental to your health and wellbeing and why it’s important to seek coaching or help which is tailored to your needs. As always, if you have any comments or feedback please feel free to comment or drop us a private message, we are more than happy to help.
0-0.50 Introduction
0.51-10.35 PCOS, the causes, symptoms and what to do if you have it.
10:35-13:55 Collaboration with medical professionals
13:56-26:55 Menopause; What is it? What to expect and potential symptoms.
26:56-30:52 Individuality; the pitfalls of social media trends.
30:53-39:03 Methods to help you through menopause; systems, sustainable training and nutrition help and support networks.
39:04-45:14 Concluding points.
In this week’s episode we talk about the menstrual cycle. The importance of having an understanding the menstrual cycle when it comes to training and nutrition . We explain the different stages of the cycle, the importance of understanding your own menstrual cycle and useful training and nutritional considerations to help you achieve amazing results. As always, if you have any comments or feedback please feel free to comment or drop us a private message, we are more than happy to help.
0:00-0:56 Introduction
0:57-08:15 A breakdown of the Menstrual Cycle
08:20-17:00 Downstream effect of hormones from the hypothalamus to the ovaries, Menstrual suppression and some training and nutritional considerations
17:01-35:00 More on training and nutrition (handy tips), the importance of understanding your own cycle and real life examples.
35:01-39:00 The importance of having a coach you can trust and be open to! More training considerations.
39:01-48:05 Working alongside your coach to improve your results. Tracking and planning around your cycle.
In today's episode we discuss what it will be like to go back to the gym after lockdown; are you going to continue to train at home or go to the gym? and how to prepare yourself for going back. Again, any question or feedback please feel free to comment or message us.
0-1:06 - Introduction
1:07-06:18 Time efficiency when we go back to the gym
06:19-10:00 Forward planning and an idea of what the gym will be like after lockdown
10:01-25:45 Home training vs training at the gym after lockdown
25:46 - 35:11 How to prepare yourself, should I train at the gym or from home?
In this week’s podcast we talk about how you can take back control of your life! How to effectively manage food and alcohol, wether that be planning for a social event or if you find yourself slipping into the habit of having a couple of cheeky wines every night.
I’m sure this is an episode we can all relate to so if you have any questions, feedback or comments please feel free to private message or comment below.
0:00 - 1.28 Introduction
1.29 - 09:11 Planning around nights out and social events
09:12 - 30:00 Social aspect of drinking, setting a life purpose and being in control.
30:01-50:00 Self awareness when you go off track, why do I put on weight after a night out, effects of carbohydrates.
50:01-60:00 Concluding points: taking control of your life.
In this podcast we talk about all things training related. We guide you through how to set up your training goals, how to plan and progress through a training programme and the common mistakes we see people make. If you are starting out or lack direction with your training this is the podcast for you!
As always, if you have any questions, feedback or comments please let us know.
0:00 - 0:41 Introduction
0:42 - 8:15 Setting SMART goals for your training
8:16 - 23:10 Starting out a training plan as a beginner, re-evaluating your training and key movement patterns.
23:11-27:35 - Other important progression paramaters; stability, flexibility and balance.
27:36 - 34:14 The importance of correcting imbalances at the start; unilateral movements
34:15 - 52:37 How to progress; logging, FITT principles and what you should be changing!
52:38-59:28 Common mistakes
A bit more of a personal episode today, we talk about our own experiences during lockdown, the struggles and the positives. Please feel free to leave some feedback and leave us some comments on what you would like to hear next!
0:00-0:58 Introduction
0:58 - 11:13 Ashley’s experience; Focusing on goals, self development and re-evaluation.
11:14- 17:50 Gaza’s experience; The light of the situation, re-gaining training consistency and setting a routine.
17:50 - 20:44 What to do with your training during lockdown? Spending time with your loved ones.
20:45 - 29:29 Lockdown from the perspective of a physique athlete and mindset .
29:30 - 36:30 Chris’s experience; injury rehabilitation and adapting training.
36:31 - 40:00 Was your life actually healthy before lockdown?
40-00- 42:37 Concluding points.
Interesting episode today, we talk about why meal replacements and diet companies might be failing you. We talk about the importance of sustainability, consisteny and taking care of your physical and mental health.
0.00-0.46 Introduction
0.47-9.53 Meal replacements: a quick fix!
9:54-16:40 Yo-yo dieting Vs sustainable eating
16:41-32:50 Taking care of your mental health and nutritional coaching
32:51 - 44:16 Education is key!
44:17 - 53:35 Manipulating your carbohydrate intake from a physique competitors point of view and for general population.
53:36-1:01 Concluding points; Sustainability, consistency, focus on physical and mental health.
We go into related topics to recovery such as sleep, recording recovery, stress and active and passive recovery.
We also talk about a frequent question we get asked as coaches; can you spot reduce fat?
How does female physiology, training styles and a calorie deficit impact on body compostion? Again, some more great in depth chats today, please feel free to leave some comments and feedback!
0:00-0:36 Introduction
0:37-8:20 Rest days
8:21-15:00 Sleep tips for recovery
15:01-22:36 Why your DOMS aren't a good indication of progress! The optimal split for recovery and measuring recovery.
22:37 - 29:30 Active and Passive recovery
29:31 - 31:36 Key points for rest and recovery
31:37 - 34:40 Can you spot reduce fat?
34.41 - 40:45 Female physiology considerations during fat loss
40:46 - 49:11 Gym stereotypes, body compositon and training impacts on your body composition.
49:11-53:00 Recovery and body composition wrap up!
Today we talk about topics such as individuality with training and diet, the importance of hiring a coach who cares and consistency with training and nutrition. Some great take-away points again, please feel free to give it a watch and leave some feedback in the comments.
0:00-0:33 Introduction
0:37-11:20 All things macros
11:20-15:30 What's the secret formula to my nutrition?
15:30 - 20:00 Know your body!
20:00-23:15 Performance nutrition
23:15-25:25 Low reps high weight vs high reps low weights
25:25-28:40 The optimal rep range?
28:40-46:00 The importance of a coach who listens and consistency is key!
46:00-48:00 The big question!
In this weeks podcast we talk about motivation, some great take away points so be sure to give it a listen!
0-1.30 - Introduction
1.30 - 5.30 Is motivation really something to rely on?
5.30 - 8.30 A goal with meaning
8.30 - 11.30 Pick activities you enjoy
11.30 - 14.00 Covid 19 chat
14.00 - 18.30 Reassess your goal
18.30 - 21.30 Find an accountability buddy
21.30 -26.30 Snacking troubleshoot
26.30-31.30 Know what works for you
31.30-34.00 Set yourself up to succeed
34.00-39.00 Focus on making new habits