The Better With Brock Podcast: Recent Episodes
Brock Ashby
Straight to the point fitness advice to improve yourself and become better with no nonsense online personal trainer Brock Ashby.
Think you know how to train as a beginner? I got almost everything wrong for years and it slowed me down more than it should have.
I've been lifting for 19 years and coaching for 10, and looking back at how I started, I made mistakes that are way too common, especially for anyone in their first 5 years of training.
In this video I break down exactly where I went wrong and what actually worked, so you don't have to learn it the hard way.
In this video I cover:
Why under-eating almost derailed my results (and my health)
The good food vs bad food mindset that made everything worse
Why sleep matters more than most beginners think
How poor technique early on cost me down the line
What I actually did right, from training with structure to finding a real reason to train
This is the advice I wish I could give the 14 year old version of myself. So, if you have been training for five years or less, watch this before you waste the next decade learning everything the hard way.
If this podcast helps you avoid even one of these mistakes, subscribe to the channel and let me know what has stopped you early in your training journey.
Coaching: teambrockashby.com/coaching
Free Calorie Calculator: calc.teambrockashby.com
Daily Motivation Emails: brocvkashby.activehosted.com/f/1
Instagram: instagram.com/brockashby
Contact: teambrockashby.com/contact
Timestamps:
0:00 Intro
0:40 Mistake 1
6:12 Mistake 2
11:26 Mistake 3
14:40 Mistake 4
18:47 What I did right
19:28 Achievement 1
23:23 Achievement 2
24:58 Achievement 3
26:53 Achievement 4
Stay strong 💪
Luke Tulloch is a personal trainer and online coach with a reputation for breaking down muscle building into things you can actually use. He doesn't guess. He reads the research, tests it with clients, and explains it in a way beginners can follow without getting lost in science jargon.
In this episode, we go through Luke's ROI pyramid for muscle growth, the idea that some things in the gym matter a lot, and some things barely matter at all. We get into exercise selection, how close to failure you actually need to train, why your rest periods might be way longer than they need to be, and where the "always go to failure" advice falls apart. We also cover training frequency, tempo, rep ranges, how to fit cardio in without losing gains, protein targets that go beyond the usual number you hear everywhere, and why Luke writes every training program twice before a client ever sees it.
If you're wondering which parts of your training move the needle and which parts you can stop overthinking, this one's for you.
Work with Team Brock Ashby
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Follow Luke Tulloch:
Website: https://www.luketulloch.com/
Instagram: @_luketulloch
Timestamps:
0:00 Intro
0:53 How do you know if an exercise is good?
11:07 How to determine RIR accuracy?
19:37 What makes an effective set?
24:14 How long should we rest?
28:56 Should we always use full ROM?
39:07 What rep range should we use in workouts?
45:53 Is the bro-split actually effective?
55:00 When does exercise tempo matter?
1:02:09 How to lift weights and do cardio
1:10:11 Why you should write every program twice
1:14:11 Is 1.6g/kg of protein enough?
1:19:20 Overhyped fitness BS
1:23:56 Final 3 questions
Stay strong 💪
Menno Henselmans is one of the most respected voices in evidence-based fitness. He's a physique coach, exercise scientist, and the founder of The Henselmans PT Course Certification, with a background in advanced statistical data analysis from his former career as a business consultant.
Menno has personally funded and co-authored peer-reviewed research on muscle hypertrophy, training volume, and energy balance, trains and coaches natural and enhanced physique athletes, and has taught his Personal Trainer Certification course to thousands of coaches worldwide in multiple languages. He's the author of "The Science of Self-Control" and a regular speaker and guest across the biggest platforms in strength training and nutrition science.
In this episode, Menno and I go deep into the science of building muscle: whether 'gain-taining' or 'main-gaining' actually works compared to a traditional lean bulk, how fast you should realistically gain weight, when it makes sense to bulk versus cut (including advice for anyone in a skinny-fat phase), and how social media distorts the way we see our own progress. We also unpack the current state of evidence-based fitness and the backlash against it, the latest research on lengthened partials and deep stretch training, whether the 10-20 sets per week guideline still holds up, and Menno's honest take on the growing hype around peptides. I also share some of my own story with extreme dieting and what I learned from it.
Whether you're trying to build muscle without unnecessary fat gain, figure out your training volume, or just cut through the noise of BS fitness content online, this conversation is packed with practical, science-backed insight from one of the field's most trusted researchers.
My TEAM BROCK ASHBY coaching programs 💪 https://teambrockashby.com/coaching
My FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Get DAILY DOSES of motivation in your email inbox 📧 https://brocvkashby.activehosted.com/f/1
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/@brockashby
E-mail: https://teambrockashby.com/contact
Connect with Menno Henselmans ⬇️
Website: https://mennohenselmans.com/
Instagram: https://www.instagram.com/menno.henselmans/
YouTube: https://www.youtube.com/channel/UCmO2dykYM3nlb5BtsXxp9ZQ
Timestamps:
0:00 - Can you gain-tain/main-gain?
15:01 - What is the best rate of weight gain for bulking?
18:17 - When should we bulk or cut?
23:53 - Best advice for people that are skinny fat
26:45 - How social media changes us
34:45 - Is evidence based lifting lost?
41:05 - The future of lengthened partials and deep stretch
49:33 - Is 10-20 sets still the best recommendation for hypertrophy?
55:50 - Are peptides legitimate?
1:05:05 - The final 3 questions
Let's go 💪
Why do so many people end up in relationships that make them unhappy?
And how do you spot the warning signs before you’ve wasted months, years, or even decades with the wrong person?
In this episode of The Better With Brock Podcast, I sit down with dating coach and author Laura Forbes to talk about red flags, green flags, dating apps, cheating, modern relationships, and why so many people keep finding themselves attracted to the wrong partners.
We unpack how to identify whether you’re dating an idiot, the green flags that actually matter, the challenges men and women face in today’s dating landscape, what women in their 30s and 40s need to know about relationships, and my unique “Vacation Test” that can reveal more about a partner in a few days than months of normal dating.
We also discuss how to deal with cheating, whether dating is harder for men or women, and how Laura built a career helping women make better relationship decisions.
Whether you’re single, dating, in a relationship, or simply want to avoid making costly mistakes with the wrong person, this episode is packed with practical advice and honest conversations about modern dating.
Work with TEAM BROCK ASHBY
Coaching: https://teambrockashby.com/coaching
Free calorie calculator: https://calc.teambrockashby.com/
Daily motivation emails: https://brockashby.activehosted.com/f/1
Get in touch
Instagram: https://www.instagram.com/brockashby
TikTok: https://www.tiktok.com/@brockashby
YouTube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Follow Laura Forbes here
Instagram: https://www.instagram.com/quit_dating_idiots/
Website: https://www.lauraforbes.com/
Pre-order her book: https://www.lauraforbes.com/pre-order
Timestamps
0:00 - How Do You Know If You’re Dating An Idiot?
8:40 - Dating Green Flags
12:58 - Dating On The Apps
19:30 - Advice To Women In Their 30s & 40s
24:20 - The Vacation Test
35:06 - How Laura Started Helping Women With Dating
40:57 - How To Deal With Cheating
45:17 - Who Has Dating Worse — Men Or Women?
55:43 - Final 3 Questions
Let’s go 💪
Why do so many people get weaker, less capable and gain more body fat as they get older?
And what can you actually do to fight back against it?
In this episode of The Better With Brock Podcast, I sit down with Michaela Bentley, a personal trainer who has just turned 60, to talk about why lifting weights becomes even more important as you age.
We unpack how Michaela’s training has changed from her younger years to now, the truth about metabolism, how to simplify your nutrition, whether calorie tracking is necessary, the best exercises to build strength for life, and the supplements she actually uses to support her health and longevity.
If you want to age well, build muscle, stay independent and feel better in your body for longer, this episode is for you.https://teambrockashby.com/coaching
Free calorie calculator: https://www.instagram.com/brockashby
Tiktok: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Follow Michaela Bentley here:
Instagram: https://www.instagram.com/michaelabentleyfitness/
Timestamps:
0:00 - Training in your 60s
19:06 - Metabolism
26:45 - How to streamline your nutrition
43:27 - Is tracking calories essential?
48:16 - Michaela’s top 10 exercises
55:14 - Michaela’s supplement protocol
59:04 - Quote, book and habit
Let’s go 💪
Why do so many people feel tired, bloated, inflamed and stuck even when they are trying to be healthy?
In this episode of The Better With Brock Podcast, I sit down with Jen Winkler to break down the connection between gut health, blood sugar, hormones and metabolism.
We talk about insulin resistance, gut imbalances, why many people struggle even when doing “all the right things”, and what actually determines your metabolism. Jen also shares her personal journey from keto and carnivore to reintroducing carbohydrates, and how that impacted her energy, hormones, body composition and overall health.
If you are interested in fat loss, gut health, hormones, metabolism and nutrition, this episode will give you a new perspective.
Work with TEAM BROCK ASHBY 💪
Personalised coaching - https://teambrockashby.com/coaching
Free calorie calculator - http://calc.teambrockashby.com/
Daily motivation emails - https://brocvkashby.activehosted.com/f/1
Connect with Brock 👋
Instagram - https://www.instagram.com/brockashby
TikTok - https://www.tiktok.com/brockashby
Email - https://teambrockashby.com/contact
Follow Jen Winkler
Instagram - https://www.instagram.com/jenwinklerwellness
Website - https://jenwinkler.me
Timestamps
0:00 How gut health and blood sugar affect your body
2:00 What is chronically high insulin?
5:58 What to do when you’re doing everything right
18:54 When to start taking supplements
25:43 When keto stopped working for Jen
35:23 How to reintroduce carbs
44:51 What the wellness industry is getting wrong about gut health
51:05 When hormones are actually the problem
1:00:13 What is metabolism?
1:06:26 Quickfire questions
1:14:27 Closing tradition
What are GLP-1 weight loss drugs doing to the fitness industry? Are peptides actually worth the hype? And has science based training gone too far?
In this episode of The Better With Brock Podcast, I sit down with Eric Helms, natural bodybuilder, researcher, and co-founder of 3D Muscle Journey, to talk about the future of fitness.
We discuss the rise of GLP-1 medications such as Ozempic and Wegovy, what happens when people stop using them, and how these drugs may reshape fat loss and the fitness industry. We also explore the concept of the obesogenic phenotype, identity and weight loss, the growing popularity of peptides, and the strengths and weaknesses of the science based fitness movement.
Eric shares his perspective on training volume, full range of motion, hypertrophy research, and how strength training can be effective even with lower training volumes.
If you are interested in fat loss, muscle building, evidence based training, GLP-1 medications, peptides, and the future of the fitness industry, this conversation will give you a lot to think about.
Work with TEAM BROCK ASHBY 💪
Personalised coaching: https://teambrockashby.com/coaching
Free calorie calculator: http://calc.teambrockashby.com/
Daily motivation emails: https://brocvkashby.activehosted.com/f/1
Connect with Brock 👋
Instagram: https://www.instagram.com/brockashby
TikTok: https://www.tiktok.com/brockashby
Email: https://teambrockashby.com/contact
Eric Helms is a strength and conditioning researcher, natural bodybuilder, coach, and educator. He holds a PhD in strength and conditioning and is widely known for his work in evidence based hypertrophy training and nutrition for physique athletes. Eric is also a coach with 3D Muscle Journey and has helped shape much of the modern conversation around science based fitness.
Follow Eric:
Instagram: https://www.instagram.com/helms3dmj/
Website: https://www.3dmusclejourney.com/
Timestamps:
0:00 How GLP-1s are impacting society
6:30 What happens when people stop using GLP-1s
17:12 Identity and the obesogenic phenotype
35:14 Are peptides worth the hype?
55:40 Full range of motion and training volume
1:14:58 Strength training with less volume
1:22:48 Has science based training gone too far?
1:35:40 Quote, book and habit
Let's go 💪
Screen time is the wrong metric.
In this episode, I’m joined by Dr. Catherine Knibbs (PhD), a leading cyber trauma expert and online safety specialist, to unpack what’s really happening to kids online and what parents can actually do about it.
We go beyond the usual “just limit screen time” advice and talk about the signals that matter more than minutes, why online exposure can create real-world trauma responses, and how families can set practical boundaries without turning home into a constant fight. We also dive into the rise of AI, the risks of chatbots and ads being integrated into tools like ChatGPT, and how fast the online landscape is changing for kids and teens.
You’ll also hear Catherine’s take on Australia’s under-16 social media ban, what it could improve, what it might miss, and what she believes is the true long-term solution for protecting children online. Plus, we cover modern parenting challenges like phubbing, why staying relevant matters more than being strict, and whether adult gaming is a harmless way to unwind or a coping tool that can become a problem.
If you’re a parent, educator, or simply trying to be more intentional with technology at home, this conversation will give you a smarter framework than just counting hours.
Dr. Catherine Knibbs (PhD)
Website: https://www.childrenandtech.co.uk/
TEAM BROCK ASHBY 💪
Coaching: https://teambrockashby.com/coaching
Free calorie calculator: http://calc.teambrockashby.com/
Daily motivation emails: https://brocvkashby.activehosted.com/f/1
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
TikTok: https://www.tiktok.com/brockashby
Contact: https://teambrockashby.com/contact
Timestamps
0:00 The problem with just measuring screen time
7:20 The danger of ChatGPT introducing ads
11:58 Guidelines for parents with children online
18:44 The advancement of cyber trauma
25:36 The under-16 social media ban in Australia
36:10 The problem with AI online
42:42 The importance for parents to stay relevant
48:20 How phubbing impacts children
56:06 People are having less children
1:00:36 Is adult gaming a problem?
1:10:39 Quote, book and habit
If this episode helped, please follow the show and leave a review. And tell me your biggest challenge with kids and tech right now.
Meredith Mann, also knows as The Peachie Spoon, is well known for her viral recipes, honest nutritional advice and real-life nutrition habits that make life so much easier. In this episode, we outline how to increase protein intake, go-to family meals and Meredith's life with blood sugar issues and how HRT has changed her life.
Follow her here: https://www.instagram.com/thepeachiespoon/
Check her website here: https://thepeachiespoon.com/
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube channel: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Timestamps:
0:00 - What the fitness industry gets wrong about nutrition
8:50 - Why The Peachie Spoon got into nutrition
19:15 - The Peachie Spoon’s family meals
26:02 - The Peachie Spoon’s viral recipes
28:59 - How women can increase protein intake
39:18 - How to listen to your body
43:25 - How to lift weights if you hate it
48:25 - How HRT changed Meredith’s life
54:56 - Book, quote and habit
Let's go 💪
Solo podcast of the nine things to focus on if you were to restart your fitness journey.
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
E-mail: https://teambrockashby.com/contact
Let's go 💪
I’m joined by Kirsten Jackson, an IBS dietitian who helps people make sense of their gut symptoms and build an approach that works.
We cut through the noise around IBS and get clear on what it is, why it is often misunderstood, and what actually moves the needle. Kirsten shares her own IBS story, plus the practical foundations she focuses on with clients, including sleep, stress, exercise, caffeine, and bowel health basics. She also breaks down the Bristol stool chart in a way that makes sense, and talk about the rising conversation around bowel cancer and why awareness matters.
If you have ever been told “it’s all in your head”, feel confused about trigger foods, or want a calmer gut without living on an overly restrictive diet, this episode will help.
Follow her on instagram here: https://www.instagram.com/the.ibsdietitian/
Buy her book here: https://theibsdietitian.com/book
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Timestamps:
0:00 - Is IBS real?
2:20 - Kirsten’s IBS story
14:03 - Sleep
17:24 - Stress management
23:44 - Impact of exercise on IBS
31:13 - Day on a plate for IBS Dietician
39:35 - Coffee for IBS
42:24 - Bristol stool chart
46:18 - The rise of bowel cancer
47:41 - The anxious generation
51:05 - Quote, Book & Habit
Let's go 💪
Beatrice Caffrey is a nutrition and fitness coach from Ireland who’s built a strong reputation online for practical, no-BS advice that actually helps people make progress with their health.
In this episode, we chat about the real-world side of nutrition: eating behaviours, building better habits around food, and the simple nutritional strategies that make fat loss feel more manageable, especially when it comes to satiety, cravings, and staying consistent. If you want clear, actionable guidance you can apply straight away (without the extremes), you’ll enjoy this conversation with Beatrice.
Follow Beatrice on Instagram here: https://www.instagram.com/beatrice.caffrey_/
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Timestamps:
0:00 - How Beatrice got into fitness
9:12 - Eating behaviours & how to change them
23:17 - The impact of processed foods
35:05 - Meal plans vs flexible dieting
44:15 - Day on a plate for Beatrice
50:30 - Snacking done wrong
55:20 - Why Beatrice Stopped Drinking Alcohol
1:10:58 - Quote, Book & A Habit
Let's go 💪
Glen Carroll is a highly skilled and vastly experienced personal trainer that I have learnt from in person and at his seminars and online courses. He has coached many competitive bodybuilders to the stage and transformed hundreds of day to day people. We dived deeply into chin up progression, programming techniques to push you further and our experiences in our training today.
Follow him on insta here: https://www.instagram.com/coach__carroll/?hl=en
Check his website here: https://www.teamatlas.com.au/
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Timestamps:
0:00 - Chin ups
13:09 - Intensity techniques
19:27 - Programming considerations
32:07 - Intensity techniques again
41:55 - Fat loss vs muscle building training programs
47:46 - High Volume training vs Low Volume Training
1:01:28 - Training environment
1:12:51 - Glen Carrolls Top 10 exercises
1:27:12 - Quote, Book & Habit
Let's go 💪
I’m joined by Jack Hallows for a raw, honest conversation covering the stuff most men avoid.
Jack opens up about his experience with an eating disorder, how he first got into the fitness industry, and the lessons that shaped how he trains and coaches today. We also get practical, breaking down his approach to training volume and gut health, plus he shares the 10 exercises he’d pick if he could only do ten for the rest of his life.
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To wrap it up, Jack gives us a quote, a book, and a habit that helps him get better every day. He's hilarious, honest and open (and a great dude off the mic). Great episode.
Follow Jack Hallows on Instagram: https://www.instagram.com/jackhallowsfitness/
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Let's go 💪
James De Lacey is a New Zealand strength and conditioning coach, researcher, and educator who has worked with professional athletes and teams across rugby league, rugby union, MMA, and combat sports around the world. He holds a Master’s degree in Sport and Exercise Science and has built a reputation in the industry for combining real world coaching experience with high level scientific research.
He is the founder of Sweet Science of Fighting, where he breaks down training, strength, conditioning, and biomechanics into clear, practical methods that actually work.
It's so good to have another Kiwi in the fitness space, and he is doing great work calling out misinformation, explaining complex ideas simply, and helping lifters and athletes understand how to train smarter rather than harder.
Watch his youtube channel here: https://youtube.com/@sweetscienceoffighting?si=4gNZ7epi-9GVWtI-
Watch his BJJ tutorials here: https://youtube.com/@ssof-bjj-instructionals?si=AhlSXtfEsEv-YL3x
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋 Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Let's go 💪
Coach Mark Carroll is a titan of the fitness industry as one of the most respected coaches in Australia, and the world. He has coached Bikini World Champions, Celebrities and hundreds of thousands of everyday gym-goers. Not only does he coach but he educates, and as I was learning to become a personal trainer, I would frequently learn from his material via seminars and face to face courses.
He's passionate, talented and a great humble coach who loves what he does and puts his head down and puts in the work. We discussed how he rose up to running one of the worlds largest coaching businesses, what he has changed his mind on with training nutrition, his top 10 exercises and how he invests his money as an entrepreneur/business owner.
My FREE calorie calculator 🔥 http://calc.teambrockashby.com/
My Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
My online personal training programs here 💪 https://teambrockashby.com/coaching
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Marks coaching website: https://coachmarkcarroll.com/
Timestamps:
0:00 - Intro
0:40 - Marks Story
13:20 - Importance of education
20:58 - What Mark changed his mind on with training
31:13 - What Mark changed his mind on with nutrition
43:47 - Top 10 exercises
52:20 - Navigating mental health issues & fitness
1:02:31 - Why Mark started investing
1:11:19 - 1k/10k/100k
1:25:17 - Marks best investment advice
1:29:50 - Reinvestments
1:34:16 - Last three questions
Let's go 💪
In this episode, I sit down with world champion athlete and elite coach Hattie Boydle for a raw, insightful conversation about training, mindset, and personal growth. Hattie shares her journey from elite gymnastics to overcoming an eating disorder, and how those experiences shaped her approach to fitness and life. We dive deep into what it actually takes to build muscle — especially for women — and why most people are overtraining and under-recovering. She explains how training intensity, rest, and a long-term mindset are the real keys to transformation. We also explore the emotional side of body image, grief, and how to use adversity as fuel for growth. This is an honest, empowering conversation that goes beyond sets and reps — don’t miss it.
Follow Hattie on Instagram: https://www.instagram.com/hattieboydle/
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
Join my Motivational Mailing List 📧 https://brocvkashby.activehosted.com/f/1
See my online personal training programs here 💪 https://teambrockashby.com/
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Timestamps:
0:00 - Intro
1:38 - How Hattie got into fitness
6:05 - How Hattie's eating disorder had her hospitalised
12:48 - How to deal with grief
20:39 - High body fat vs. low body fat
35:01 - Hattie's Top 10 Exercises
42:35 - What Hattie has changed with her training
49:12 - What Hattie has changed with her nutrition
54:00 - Final 3 questions
Let's go 💪
The 10 best and worst exercises for building muscle and WHY.
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
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Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
E-mail: https://teambrockashby.com/contact
Timestamps:
0:00 - Intro
1:13 - Chest
5:55 - Shoulders
10:58 - Triceps
16:35 - Lats
21:20 - Rhomboids/mid-back
25:14 - Biceps
29:32 - Quadriceps
33:14 - Hamstrings
36:29 - Calves
37:44 - Abdominals
Let's go 💪
Loren's been a friend since I was a young teenager. To see her work hard, climb to the top and perform with the best has been so satisfying. here's how she did it.
Loren's insta: https://www.instagram.com/lorenkitto/?hl=en
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Instagram: https://www.instagram.com/brockashby
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Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Let's go 💪
Pro rugby player and great mate, Jono Kitto, opens up about a side of life that not many rugby players are open to chat about. What a man!
Follow Jono on instagram: @jonokitto
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Instagram: https://www.instagram.com/brockashby
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Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Let's go 💪
Renee is a Naturopath and a wealth of knowledge when it comes to fertility, pregnancy and post partum. She is also a member of Built By Brock, my online coaching membership, so she lifts weights (really well) and walks the walk of a mother striving to better her health every day.
Renee's instagram: https://www.instagram.com/reneelynch_naturopath/
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
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Get in touch 👋 Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Let's go 💪
What a pleasure it was to have Dr. Sue Varma on the show and drop gems of knowledge around optimism, mental health and living your best life when times get tough.
Her website is here: https://www.doctorsuevarma.com/
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
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Get in touch 👋
Instagram: https://www.instagram.com/brockashby
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Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Timestamps
0:00 - Intro
1:15 - How Dr. Sue Found Optimism
5:20 - Practical Optimism vs. 'Airy Fair' Optimism
16:39 - How To Get Through Tough Times
41:04 - The Power of Proficiency
47:50 - The Impact Of Social Media On Our Lives
Let's go 💪
Its my birthday! Subscribing to the channel is the only birthday present I want.
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Get in touch 👋
Instagram: https://www.instagram.com/brockashby
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Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Let's go 💪
Dr. John Whyte is the Chief Medical Officer of WebMD and is also a well established author. He has written books that give practical advice on how to take control of your heart disease risk, diabetes risk, and what we are specifically going to talk about today, cancer risk. Cancer is something that unfortunately most of us are impacted by yet our knowledge of the topic is relatively sparse. In this episode you can expect to learn how to manage your own personal cancer risk through the food that you consume on a day to basis, the physical activity you participate in (and what intensity it should be at) and the impact sleep and chronic stress has on the cells in your body.
Dr. John Whyte's website: https://www.drjohnwhyte.com/
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Instagram: https://www.instagram.com/brockashby
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Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Timestamps:
0:00 - Intro
0:49 - Why Dr. John Whyte Wrote 'How To Take Control Of Your Cancer Risk'
1:41 - The #1 Cancer Myth
3:20 - Food Is Medicine
17:24 - Exercise & Cancer Prevention
25:17 - More Cancer Myths Debunked
34:08 - Stress, Mental Health & Sleep
Let's go 💪
Ron Robinson is a cosmetic chemist and is the founder and CEO of BeautyStat. He is a wealth of knowledge in skincare and today we unpack many myths and also tips to better your skin health. You can expect to learn the role of nutrition in skincare, the two major things to avoid for radiant skin and what your favourite influencers are getting wrong with their viral skincare routine videos.
Ron's instagram: https://www.instagram.com/ronrobinsoncosmeticchemist
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Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Let's go 💪
Jordan Sullivan aka The Fight Dietician is the Head Performance Nutritionist of The Fight Dietitian and the Co-Founder of Trainade, a hydration supplement. This local Australian came on to The Better With Brock Podcast to share what it's like to be in the trenches with Alex Volkanovski at his most recent UFC match where he lost 12kg in 11 days and the difference between losing fat and losing weight and the other factors that come in to play.
You can expect to learn what goes into a fight camp for a UFC match, the difference between fat loss and weight loss, how to prep for a martial art competition, why Trainade is necessary in the hydration drink space and how to utilise beta alanine and nutrition for workouts.
Jordan's instagram page: https://www.instagram.com/the_fightdietitian/
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
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Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: https://teambrockashby.com/contact
Dr. Mike Israetel is the co-founder of Renaissance Periodisation. He is a sport scientist, a gym bro and a stand up comedian. Well that last past isn't true but you'll understand what I mean when Mike mentions his story about driving to Melbourne.
You can expect to learn how to workout effectively and efficiently, how to get the most out of every rep in your workouts, why the stimulus to fatigue ratio is important and how to prevent injury when mixing lifting weights with combat sport.
Dr. Mike's channel: https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
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Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: team@teambrockashby.com
Let's go 💪
Cindy Arevalo is the Australian Bikini Champion and is now preparing for her competition in 2024 in the IFBB. In this podcast, you can expect to learn the process Cindy has gone through to achieve her bodybuilding success and physique, what her diet and training looks like, why she has switched from WBFF to IFBB, the role social media is having on bodybuilding shows and how she manages being a mother on top of all of this.
Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/
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Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans
Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: team@teambrockashby.com
Timestamps:
0:00 - Intro
1:49 - The Love For Competing In Bodybuilding
17:59 - Meal Plans Vs. Flexible Dieting
27:25 - Cindy's Training & Change Of Bodybuilding Divisions
48:58 - The Day Cindy Became Australian Bikini Champion
56:10 - Social Media In Bodybuilding
1:17:32 - The Role Of Gratitude In Physical Pursuits
Let's go 💪
Today I opened up my social media accounts and answered some live fitness questions off the cuff. No research, no rehearsals, all live.
You can expect to learn what rate of fat loss is the best, how you should balance variety and repetition, genetic fat distribution and how often to change programs. Enjoy!
Listen to The Better With Brock Podcast on other platforms 🎙️
Spotify: https://open.spotify.com/show/0qos5coCjtEV8t7zJszP0p
Apple Podcast: https://podcasts.apple.com/us/podcast/the-better-with-brock-podcast/id1595956662
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Get in touch with Brock 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
Timestamps:
0:00 - Intro
1:07 - Can you control where you store body fat?
11:03 - Variety vs. repetition
19:48 - Fast fat loss vs. slow fat loss
29:22 - Burpees and why I hate them
37:20 - How to get defined legs without getting bulky
41:06 - How long should you bulk for?
47:32 - When to get in and out of a calorie deficit
Let's go 💪
Everyone and their uncle will give you advice on how to build muscle. Most of it is not founded on anything but good old bro's spreading rumours in the gym like "eat big to get big bro" or fitness influencers telling you anything to get them to sign up to their cookie-cutter program.
This is not that advice. Enjoy!
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Fat loss is simple and complicated at the same time but people are making it way more complicated than it needs to be. Let me explain to you where people are leading you astray and how you can lose fat... the best way (in my opinion).
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Timestamps:
0:00 - Intro
1:59 - High reps/low weight
13:03 - Lo carb diets
25:30 - Keto diet
28:28 - Vegan diet
31:50 - Intermittent fasting
37:02 - Cardio
42:31 - Eating for your body type (V-Shred)
44:55 - Spot reduction
51:20 - The best way to lose fat
Let's go 💪
In my Built By Brock program, there is a Weekly Live Coaching Call every week and this week it was Scott and I talking about his progress being my client for over two years.
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Timestamps:
0:00 - Intro
0:17 - The Built By Brock 8 Week Challenge
7:15 - Is there a need to have an extremely high protein diet?
13:20 - Creatine
16:12 - Scott's strength training
24:00 - Goal setting
30:16 - The bulking mindset
31:42 - The USA nutrition food label system
Let's go 💪
As a new dad myself, this is what I'm doing to transform my own body and the parents that I train.
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Timestamps:
0:00 - Intro
1:13 - Calories
9:20 - Macronutrients
16:25 - Micronutrients
17:50 - Meal timing / frequency
23:24 - Supplements
27:47 - Meal prep service
34:24 - Training and workouts
41:52 - How I would program for a busy parent
45:43 - Benefits of training at home
48:34 - The importance of walking
54:00 - Sleep
Let's go 💪
Burning calories is not just about skipping your rest periods, doing burpees and jumping around like a mad man. There is a science to it and once you understand it, it can empower you to elevate your body transformation.
Use my FREE calorie calculator here 🔥 http://calc.teambrockashby.com/
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Timestamps:
0:00 - Intro
0:24 - The 4 components of calorie expenditure
7:16 - Basal Metabolic Rate (BMR)
09:40 - Total Daily Energy Expenditure (TDEE)
16:30 - How to burn as many calories as possible
24:29 - Eating calories vs burning calories
27:58 - Fitness tracker calorie expenditure accuracy
30:32 - The Team Brock Ashby approach to progress
33:33 - What to do once you know how many calories you burn
38:10 - The power of walking
Let's go 💪
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Check out our Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans
Timestamps:
0:00 - Intro
0:38 - My BBB 8 week fat loss challenge
1:25 - Push breakfast back later into the day
9:16 - Eliminate snacking
11:00 - Increase your fibre intake
16:53 - Increase your physical activity levels
22:30 - Track calories
27:21 - Have a tea
30:40 - Motivational Mailing List Reading
Let's go 💪
What is the best rep range for building muscle? This question is a big debate so in this episode I break it down in to the best rep range, the best amount of reps for certain exercises and what really matters when it comes to building muscle.
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Timestamps: 0:00 - Intro 0:40 - What is a repetition/rep range? 1:55 - Intensity & why it matters for building muscle 11:15 - The best rep range to build muscle 24:05 - Rep ranges for specific exercises 37:28 - How reps & intensity impact injury 40:25 - Productivity hack
Let's go 💪
There are a lot of methods and strategies in the fitness industry. Some are pushed down your throat because of financial incentive, some are backed by evidence and some are just straight up stupid. here's my breakdown of what's overrated and what has value.
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Timestamps:
0:00 - Intro
0:49 - BBB 8 Week Challenge (8 Years In 8 Weeks)
2:37 - Team Brock Ashby Bodyquarters
3:39 - Combo Exercises
12:50 - Intermittent fasting
18:45 - Starving Yourself When Dieting (Aggressive Calorie Deficit)
28:54 - Cheat Meals
35:02 - Protein Powder For Women
27:14 - Why Comparison Serves Nobody
Let's go 💪
Unpacking some big news in the fitness industry and always dusted with some education to help you on your journey of self development.
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Timestamps: 0:00 - Intro 1:07 - Team Brock Ashby Bodyquarters 5:52 - My P.E.D Accusations & Body Transformation Story 39:27 - Mr Beast Overcomes Obesity 49:35 - R.I.P Joesthetics 54:32 - Fitness Influencers Editing Their Photos 56:08 - 3 Facts About Creatine You Didn't Know
Let's go 💪
These traits will get you success inside and outside of the gym!
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Timestamps: 0:00 - Intro 1:46 - #1 Consistency 7:00 - #2 - Flexibility 14:52 - #3 Positivity 21:52 - #4 Focus 29:34 - #5 Openmindedness 32:27 - #6 Patience
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Nancy Sokarno is a Psychologist based in Sydney and in this podcast she dropped a lot of gems when dealing with what we called 'Psychological Long Covid'. Although the pandemic happened 3 years ago, our lives, characters and personalities are forever changed. It was such a pleasure to have her on the show.
Check out Nancy's instagram here: https://www.instagram.com/psychwithsokz
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Timestamps: 0:00 - Intro 0:56 - Mental Health Throughout The Pandemic 7:25 - ADHD & Attention Spans 20:05 - How To Overcome the Sedentary Lifestyle 29:48 - What Is Causing Depression? 45:28 - Why Our Self Esteem Is So Low In 2023 58:21 - Why Should We Be Talking About Therapy Like We Talk About The Gym? 1:10:17 - Final Three Questions
Let's go 💪
Gym culture refers to the values, behaviours, and attitudes that are commonly observed within fitness facilities. It encompasses the collective mindset, social dynamics, and shared experiences among gym-goers and staff. While the importance of gym culture can vary depending on individual perspectives and goals, there are several key aspects that highlight its significance:
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These are seven training mistakes that I made when I first started training and I want to share these with you so you don't make the same mistakes!
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Undereating is consuming insufficient amounts of food to meet the body's energy and nutrient requirements. It is the opposite of overeating, where one consumes an excess of calories. Undereating can occur for various reasons, including intentional restriction of food intake for weight loss purposes, disordered eating patterns, lack of access to food (which I didn't really touch on as most people listening to this podcast have access to food) and a few more.
When a person consistently consumes fewer calories than their body needs, it can lead to negative health consequences. Inadequate intake of essential nutrients, such as proteins, carbohydrates, fats, vitamins, and minerals, can result in nutrient deficiencies and imbalances. This can lead to a range of physical and psychological symptoms, including fatigue, weakness, dizziness, hair loss, hormonal imbalances, poor immune function, impaired cognitive function, and mood disturbances.
Undereating can also contribute to the development of eating disorders which are serious and can lead to an intense fear of gaining weight and distorted body image. It is not an easy subject to talk about as it impacts many people, including the clients I work with on a daily basis, but I believe this podcast will help the conversation open.
Low energy availability study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7483688/#:~:text=Abstract,needed%20to%20maintain%20optimal%20health
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Everyone knows that you have to create a calorie deficit for fat loss, so here are the 5 fat loss tips that no one has told you!
Chew your food more. https://www.ncbi.nlm.nih.gov/pubmed/26188140 and https://pubmed.ncbi.nlm.nih.gov/23181989/
15g of fibre per 1000 calories: https://pubmed.ncbi.nlm.nih.gov/18953766/
Take the stairs, not the elevator. NEAT level is more important than your EAT level. Identify as a person that moves.
Hide your cardio. Find a sport. Lift weights. https://pubmed.ncbi.nlm.nih.gov/19175510/ and https://pubmed.ncbi.nlm.nih.gov/25973403/
Listen to The Better With Brock Podcast on other platforms 🎙️ Spotify: https://open.spotify.com/show/0qos5coCjtEV8t7zJszP0p Apple Podcast: https://podcasts.apple.com/us/podcast/the-better-with-brock-podcast/id1595956662 Amazon: https://music.amazon.com/podcasts/2ec1b725-5866-4539-a6ff-550e29c61921 Google: https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkLnBvZGJlYW4uY29tL3RoZWJldHRlcndpdGhicm9ja3BvZGNhc3QvZmVlZC54bWw
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Marley Sola and I have been friends since we were teenagers and we were actually in a Boy Band together called Moorhouse back in the day. We discuss the hardships we have been through, how singing changed our life and attempt to get to the root of what happiness is. He's an absolute great guy, hard working and driven to make a difference in the music industry and his students lives.
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Let's go 💪
Barry Conrad is a multi talented individual and long time friend. I met him when I was a teenager and we have remained friends ever since. We've written songs together, performed together and his career has taken off. Featuring on TV shows such as Home & Away and Neighbours, reality TV shows such as X-Factor, and musicals such as Violet, plus he models and has his own solo singing career he is pursuing.
This man is such a hard worker and deserves everything that comes his way. In this episode of The Better With Brock Podcast we dive into his career, experiences on social media which are both positive and negative and discuss what has worked for him with his training, nutrition and lifestyle.
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Todays podcast is solo where I breakdown my favourite quadricep exercises and why. Also I answer some live questions from my Instagram stories Q&A. If you're on insta, give me a follow at @brockashby 💪Check out my Team Brock Ashby coaching programs here 💪 https://teambrockashby.com/plans Here are some of my client success stories 🤯 https://teambrockashby.com/successstoriesJoin my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Enjoy the chat!
Jacqueline Alwill is an accredited nutritionist based in Sydney who helps people better their relationship with food and improve mothers and mothers to be's health through her businesses Brown Paper Nutrition and Day One Fertility.Follow her on instagram here: https://www.instagram.com/brownpapernutrition/Check out her businesses here: https://thebrownpaperbag.com.au/ and https://www.dayonefertility.com/Check out my Team Brock Ashby coaching programs here 💪 https://teambrockashby.com/plansHere are some of my client success stories 🤯 https://teambrockashby.com/successstoriesJoin my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1
Enjoy the chat!
Here's 5 New Year Resolutions and 5 Quotes to make 2023 your year. Even if you don't believe in New Year Resolutions, applying these pieces of advice and quotes could set yourself up for a high quality of life. If you want to join Team Brock Ashby for body transformation coaching and online personal training, check out https://teambrockashby.com/. Keep in mind, the Built By Brock 8 Week Challenge begins Jan 9th. Sign up here: https://teambrockashby.com/built-by-brock. Hope you enjoy this solo podcast!
Sarah Liz King is an Exercise Physiologist that once started out on the gym floor as a personal trainer and has now specialised in coaching people primarily with Hypothalamic Amenorrhea (HA) and disordered eating. This was a very interesting chat as we unpacked how she approaches certain situations and breakdown how the "fitness industry" is not often what it looks like from the outside.Sarah Liz Kings website: https://sarahlizking.com/Sarah Liz Kings instagram: https://www.instagram.com/sarahlizking/If you want to join Team Brock Ashby for body transformation coaching and online personal training, check out https://teambrockashby.com/.Hope you enjoy this chat!
I met Anthony Michael through Instagram, we did a photoshoot and now we have become great friends. He's a world class photographer, travel fiend, film maker, movie critic, radio host and great guy.
Check his website here: https://www.anthonymichael.com.au/
Follow Anthony on instagram here: https://www.instagram.com/anthonymichael/
Check out my Team Brock Ashby programs here! https://teambrockashby.com/
Also, check out my client success stories here: https://teambrockashby.com/successstories
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Radford Slough is a long term client of mine and has made a crazy transformation at 62 years old. He is also a gym owner, investor and just a straight up legend.
Check out Team Brock Ashby programs here! https://teambrockashby.com/
Check out my client success stories here: https://teambrockashby.com/successstories
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Norma Nelson is an incredible yoga teacher and handstand coach based in Sydney, Australia. I met at the Hermés Fit event and we hit it off. Awesome chat on yoga, handstands, Vedic meditation, being a practitioner and how obsessed you must be to be great.
Norma's instagram: https://www.instagram.com/norma.nelson.yoga/
If you want to join Team Brock Ashby for body transformation coaching and online personal training, check out https://teambrockashby.com/.
Hope you enjoy this chat!
I met Leah Simmons last week at Hermés Fit and had to get her on the podcast. Our chat goes so beyond the physical and discusses if fitness is heading in the right direction and how we can use purpose and pain to achieve our goals.
Leah's instagram: https://www.instagram.com/iamleahsimmons/
If you want to join Team Brock Ashby for body transformation coaching and online personal training, check out https://teambrockashby.com/.
Hope you enjoy this chat!
My amazing client Erin is a busy mum that has taken my Built By Brock Program and absolutely ran with it! She has lost 32 pounds in 22 weeks and is fitting into her old clothes like never before. She's not afraid of hard work and used to run a lot and play sport. The difference is now, she's finally getting a return on her work and hasn't felt better. In this interview we break down how she has achieved what she has and where she started!
If you want to join Team Brock Ashby for body transformation coaching and online personal training, check out https://teambrockashby.com/.
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Being a personal trainer in the gym for over 5 years had its perks... Not only did I see what to do and coach people down that path but I also saw a lot of what not to do in the gym. What stuffs people up. What trips them up and makes them put in a lot of work with little reward. This is what I unpack in this solo podcast.
If you want to join Team Brock Ashby for body transformation coaching and online personal training, check out https://teambrockashby.com/.
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This episode was an absolute pleasure to have Jordan Syatt on the podcast. He's been an inspiration to even begin online coaching and we broke down what it's like being an online coach, where beginners should start in order to make progress and the release of his new book "Eat it!".
Jordans socials: @Jordan Syatt
Join Team Brock Ashby for body transformation coaching and online personal training to achieve your fitness goals and get the physique and life you want! Check out: https://teambrockashby.com/.
Join the Built By Brock 8 Week Challenge: https://teambrockashby.com/built-by-b...
Get the 16 Week Male Transformation Guide: https://teambrockashby.com/the-male-t...
Get the 12 Week Beginners Guide: https://teambrockashby.com/the-beginn...
Work with me 1-1 personalised coaching: https://teambrockashby.com/one-on-one...
Check out my client success stories here: https://teambrockashby.com/successsto...
Let's go 💪
Miharo Gregory has been one of my best mates since I was in high school but now he is in the biggest band in New Zealand right now, L.A.B. He shares what it's like to be in such a killer band and write incredible songs.
Join Team Brock Ashby for body transformation coaching and online personal training to achieve your fitness goals and get the physique and life you want! Check out: https://teambrockashby.com/.
Join the Built By Brock 8 Week Challenge: https://teambrockashby.com/built-by-brock
Get the 16 Week Male Transformation Guide: https://teambrockashby.com/the-male-transformation-guide
Get the 12 Week Beginners Guide: https://teambrockashby.com/the-beginners-guide-to-body-transformation
Work with me 1-1 personalised coaching: https://teambrockashby.com/one-on-one-transformation-coaching
Check out my client success stories here: https://teambrockashby.com/successstories
Let's go 💪
Hayley Jensen is a New Zealand Cricketer for the White Ferns!
Join Team Brock Ashby for body transformation coaching and online personal training to achieve your fitness goals and get the physique and life you want! Check out: https://teambrockashby.com/.
Join the Built By Brock 8 Week Challenge: https://teambrockashby.com/built-by-brock
Get the 16 Week Male Transformation Guide: https://teambrockashby.com/the-male-transformation-guide
Get the 12 Week Beginners Guide: https://teambrockashby.com/the-beginners-guide-to-body-transformation
Work with me 1-1 personalised coaching: https://teambrockashby.com/one-on-one-transformation-coaching
Check out my client success stories here: https://teambrockashby.com/successstories
Let's go 💪
Thern is the winner of the Built By Brock Members Only 8 Week Challenge and killed his transformation while eating apples pies. What a legend!
Join Team Brock Ashby for body transformation coaching and online personal training to achieve your fitness goals and get the physique and life you want! Check out: https://teambrockashby.com/.
Join the Built By Brock 8 Week Challenge: https://teambrockashby.com/built-by-brock
Get the 16 Week Male Transformation Guide: https://teambrockashby.com/the-male-transformation-guide
Get the 12 Week Beginners Guide: https://teambrockashby.com/the-beginners-guide-to-body-transformation
Work with me 1-1 personalised coaching: https://teambrockashby.com/one-on-one-transformation-coaching
Check out my client success stories here: https://teambrockashby.com/successstories
Let's go 💪
Tony Boutagy has been one of my biggest influences to become a personal trainer. I did his courses in 2017 and haven't looked back since. He's a wealth of knowledge and this chat was an insightful one as we unpacked the current state of the fitness industry and muscle building strategies.
Join Team Brock Ashby for body transformation coaching and online personal training to achieve your fitness goals and get the physique and life you want! Check out: https://teambrockashby.com/.
Join the Built By Brock 8 Week Challenge: https://teambrockashby.com/built-by-brock
Get the 16 Week Male Transformation Guide: https://teambrockashby.com/the-male-transformation-guide
Get the 12 Week Beginners Guide: https://teambrockashby.com/the-beginners-guide-to-body-transformation
Work with me 1-1 personalised coaching: https://teambrockashby.com/one-on-one-transformation-coaching
Check out my client success stories here: https://teambrockashby.com/successstories
Let's go 💪
Tyler Murphy is a client of mine and we have achieved a crazy body transformation that I've posted before on instagram. In this conversation we chat about progressive overload and really the deep down value it represents outside of the gym, which is always trying to improve.
Join Team Brock Ashby for body transformation coaching and online personal training to achieve your fitness goals and get the physique and life you want! Check out: https://teambrockashby.com/
Join the Built By Brock 8 Week Challenge: https://teambrockashby.com/built-by-brock
Get the 16 Week Male Transformation Guide: https://teambrockashby.com/the-male-transformation-guide
Get the 12 Week Beginners Guide: https://teambrockashby.com/the-beginners-guide-to-body-transformation
Work with me 1-1 personalised coaching: https://teambrockashby.com/one-on-one-transformation-coaching
Check out my client success stories here: https://teambrockashby.com/successstories
Let's go 💪
As an ex-dancer at Disneyland, Nicholas has an incredible story of having gratitude for his body and a client of mine has achieved an amazing bod transformation.
Join Team Brock Ashby for body transformation coaching and online personal training to achieve your fitness goals and get the physique and life you want! Check out: https://teambrockashby.com/.
Join the Built By Brock 8 Week Challenge: https://teambrockashby.com/built-by-brock
Get the 16 Week Male Transformation Guide: https://teambrockashby.com/the-male-transformation-guide
Get the 12 Week Beginners Guide: https://teambrockashby.com/the-beginners-guide-to-body-transformation
Work with me 1-1 personalised coaching: https://teambrockashby.com/one-on-one-transformation-coaching
Check out my client success stories here: https://teambrockashby.com/successstories
Let's go 💪
Jordan Holston has been a personal training client of mine for just about 2 years and has completely changed his body, mindset and life. This is an insight as to how we achieved success for him and what obstacles he had to overcome to get there.
Join Team Brock Ashby for body transformation coaching and online personal training to achieve your fitness goals and get the physique and life you want! Check out: https://teambrockashby.com/.
Join the Built By Brock 8 Week Challenge: https://teambrockashby.com/built-by-brock
Get the 16 Week Male Transformation Guide: https://teambrockashby.com/the-male-transformation-guide
Get the 12 Week Beginners Guide: https://teambrockashby.com/the-beginners-guide-to-body-transformation
Work with me 1-1 personalised coaching: https://teambrockashby.com/one-on-one-transformation-coaching
Check out my client success stories here: https://teambrockashby.com/successstories
Let's go 💪
Regner Ramos is a client of mine and has now officially dropped 70lbs and continues to make progress in bettering himself. In this chat we talk about how he lost the weight, whilst also overcoming his busy lifestyle and old habits.
Join Team Brock Ashby for body transformation coaching and online personal training to achieve your fitness goals and get the physique and life you want!
Check out: https://teambrockashby.com/. Join the Built By Brock 8 Week Challenge: https://teambrockashby.com/built-by-brock
Get the 16 Week Male Transformation Guide: https://teambrockashby.com/the-male-transformation-guide
Get the 12 Week Beginners Guide: https://teambrockashby.com/the-beginners-guide-to-body-transformation
Work with me 1-1 personalised coaching: https://teambrockashby.com/one-on-one-transformation-coaching
Check out my client success stories here: https://teambrockashby.com/successstories
Let's go 💪 #TeamBrockAshby
Ricardo is a client of mine who has dropped over 50lbs, kept it off and stacked muscle on his physique. This is how he achieved it and everything in between!
Join Team Brock Ashby for body transformation coaching and online personal training to achieve your fitness goals and get the physique and life you want!
Check out: https://teambrockashby.com/. Join the Built By Brock 8 Week Challenge: https://teambrockashby.com/built-by-brock
Get the 16 Week Male Transformation Guide: https://teambrockashby.com/the-male-transformation-guide
Get the 12 Week Beginners Guide: https://teambrockashby.com/the-beginners-guide-to-body-transformation
Work with me 1-1 personalised coaching: https://teambrockashby.com/one-on-one-transformation-coaching
Check out my client success stories here: https://teambrockashby.com/successstories
Let's go 💪 #TeamBrockAshby
The 5 biggest fat loss mistakes you are making!
Join Team Brock Ashby for body transformation coaching and online personal training to achieve your fitness goals and get the physique and life you want! Check out: https://teambrockashby.com/.
Join the Built By Brock 8 Week Challenge: https://teambrockashby.com/built-by-brock
Get the 16 Week Male Transformation Guide: https://teambrockashby.com/the-male-transformation-guide
Get the 12 Week Beginners Guide: https://teambrockashby.com/the-beginners-guide-to-body-transformation
Work with me 1-1 personalised coaching: https://teambrockashby.com/one-on-one-transformation-coaching
Check out my client success stories here: https://teambrockashby.com/successstories
Let's go 💪
Gus Worland is an Australian Legend and a previous Built By Brock member who founded Gotcha4Life. A foundation that strives for zero suicide and having the 'hard chats' that need to be had when checking in with your mates and family.
Check out the foundation here: https://www.gotcha4life.org/
If you want to join Team Brock Ashby for body transformation coaching and online personal training and achieve your fitness goals, check out https://teambrockashby.com/.
Let's go!
I'm Team New Year Resolutions and in this podcast I explain why and give you my spin on SMART goals... SMAAT goals.
If you want to join Team Brock Ashby for body transformation coaching and online personal training and achieve your fitness goals, check out https://teambrockashby.com/.
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With the holiday season literally starting tomorrow, managing your nutrition can seem overwhelming. Here are 8 tips to help you navigate this celebratory end to the year. This is not a podcast about how to get shredded through Christmas but how to enjoy it as much as possible and feel your best.
Merry Christmas!
If you want to join Team Brock Ashby for body transformation coaching and online personal training, check out https://teambrockashby.com/.
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Katie Gilchrist has survived a brain tumour (acoustic neuroma) and has had to teach herself how to walk again and regain her balance and control of her facial muscles. She was one of my face to face clients back when I was doing face to face personal training and was an absolute delight to train. She focused on being strong, kicked alcohol to the curb and got some impressive deadlift personal bests. Her mindset and attitude is simply outstanding. Katie is an inspiration and her story needs to be heard!
If you want to join Team Brock Ashby for body transformation coaching and online personal training, check out https://teambrockashby.com/.
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The Lakes Physio, Butch Redoblado, and I chat about injury prevention and management. Getting injured is part of the process of pushing your body to the limits but this doesn't mean you have to stop training. We chat about training around the injury, not through the injury and overcoming lower back pain, acute and overuse injuries and considerations for training as you age. I'm a big fan of his 'hands on' approach!
Find The Lakes Physio at @thelakesphysio on Instagram or go straight to their website if you can see them in Brisbane: www.thelakesphysio.com.au.
If you want to join Team Brock Ashby for body transformation coaching and online personal training, check out https://teambrockashby.com/.
Let's go!
Time to answer the most asked question, can you build muscle and lose fat at the same time? On social media, it's hard to answer such a complex question in captions or short video clips, so here's a full breakdown of how to do it, if you should do it or if you should focus your energy somewhere else.
If you want to join Team Brock Ashby for body transformation coaching and online personal training, check out https://teambrockashby.com/.
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Brad Bujaki is an ex sleep researcher and now currently a Polysomnographic Technologist. In this episode, we dive deep into how to get to sleep faster and also how to increase the quality of sleep to improve mental health and overall quality of life.
Give Brad a follow on Instagram here: @bradbujaki
If you want to join Team Brock Ashby for body transformation coaching and online personal training, check out https://teambrockashby.com/.
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In this podcast episode, Anjuli and I chat about all the mistakes we made with our diets when we first started out from starving ourselves, to detox teas to taking useless supplements. We also discuss what it was like for her to compete in several bikini comps, what a grind that really is and why she decided to only coach women. Just two kiwis having a chat about fitness really!
You can find Anjuli on socials at @anjuli_fitforlife and her website is https://www.fitwithanjuli.com/.
If you haven't joined Team Brock Ashby yet but are wanting to transform your body, check it out at https://teambrockashby.com/.
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This is my personal body transformation story, where I went from 69kg to 92kg. I dive into my diet history and learn from all the mistakes I made as a young teenager interested in fitness, over-restricting my nutrition and over-training my workouts.