Brain Body Movement: Recent Episodes
Bradley Dapper & Brock Dalgleish
In this episode, Brad & Brock discuss the simplest way to avoid quitting, Brock’s injury, a stat about a 100kg bench press, and share a couple of random facts.
After that, we answered 4 listener questions.
Question #1 - When it comes to sleep, which is more important, quality or duration?
Question #2 - How do I better engage my glutes when squatting?
Question #3 - Why do I feel lightheaded and dizzy right after my workouts?
Question #4 - How can I stop tracking everything after years of doing it and still build muscle and lose fat?
If you want your questions answered in future episodes, message the boys on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brock & Brad discuss the importance of habits, a study on creatine and depression, the effects of social media/doom scrolling on sleep and the standard couple of random facts.
After that, they answered 4 listener questions.
Question #1 - Should I adjust training when starting a cut?
Question #2 - My body is feeling a little fatigued. What is the best way to reduce volume?
Question #3 - What are some great food ideas when you get bored of the same things every day? How do you guys mix it up?
Question #4 - Is it possible to naturally recomp your body from a body fat percentage of 30% or higher?
If you want your questions answered in future episodes, message the boys on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brad & Brock discussed doing it for yourself, Brad’s big announcement, Brock’s upcoming race, and gave a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - If short on time in the gym, should I prioritise more sets and less reps or less sets and more reps if my goal is to build muscle?
Question #2 - Can you still make gains if you don’t consistently get enough protein in, or am I wasting my time in the gym?
Question #3 - When should I train to failure?
Question #4 - How do you use caffeine in your day-to-day?
If you want your questions answered in future episodes, message the boys on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In today's episode, Brock & Brad list 6 of the most common forms of exercise. Their criteria for pros and cons include building muscle, losing fat, mobility and aging.
The list includes,
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Yoga
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Reformer pilates
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Running
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Cycle classes
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Strength group classes
-
Strength training
-
Walking as an honourable mention
If you enjoyed this episode, please share it with someone who might benefit from some of these exercises.
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching.
Brain Body Movement.
In this episode, Brad & Brock discuss wasting time, a fat loss hunger hack, a man who lost 44kgs in a year and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - When finishing a cut, how do you know how many calories to increase to return to maintenance?
Question #2 - How does a person with a full-time desk job and family find the time to get the appropriate amount of weights, steps, cardio and sleep in?
Question #3 - If I'm not hungry at the end of the day but haven't hit my calories or protein goals for the day, should I still eat?
Question #4 - I can’t hit my protein target on a whole food diet. Are foods like yogurt, cottage cheese, and protein powder okay to include?
If you want your questions answered in future episodes, message the boys on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
“In today’s episode, Brock & Brad are breaking down eight of the most common supplements. They cover what they do, who they’re for, who should avoid them, and the right dosages backed by research. By the end, you’ll know which ones are worth it and which you can skip.
The eight they’ll cover are:
- Creatine
- Vitamin D
- Magnesium
- Fish Oil
- Vitamin C
- A Multivitamin
- Ashwagandha
-
Melatonin
-
If you enjoyed this episode, please share it with someone who might benefit from some of the information presented.
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching.
Brain Body Movement.
In this episode, Brock & Brad discuss being “ready”, the Casandra complex, the future battle between big pharma & processed food companies and then gave a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - What are the best protein choices for someone looking to build muscle?
Question #2 - Is 500 calories of protein the same as 500 calories of carbs or fats?
Question #3 - Even though I weight training, I look 'skinny fat', what's the best way to rectify this?
Question #4 - How do you think you'd hold up in an apocalyptic situation? What would be your first moves?
If you want your questions answered in future episodes, message the boys on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brad & Brock discuss the power of consistency and never giving up, Brock’s battle with sourdough bread and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - What is your best advice to help grow my legs?
Question #2 - What are the signs that your calories are too low?
Question #3 - Can you change your body composition at maintenance, or do I always have to cycle bulking and cutting to see change?
Question #4 - Does dieting make you depressed?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In today’s episode, Brock & Brad break down underrated and underutilised exercises that deserve way more love.
These movements will improve your strength & mobility. They’ll fix your weak points, improve your movement pattern and make your training more well-rounded.
Exercises include:
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Sled push/drag
-
Cossack squat (Landmine/DB)
-
Copenhagen side plank
-
Z-Press
-
Rear delt row (cable/machine/DB)
-
Trap 3 raise
-
Landmine rotations
-
Suitcase carry
If you enjoyed this episode, please share it with someone who might be missing out on some of these exercises.
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching.
Brain Body Movement.
In this episode, Brock & Brad discuss loving the boring work, a study on detective dogs and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - I have never done a pull-up before. Where would you start someone coming from zero to do their first pull-up?
Question #2 - What is something I can do in between sets with long rest periods? I want to avoid using my phone other than for tracking my workout
Question #3 - How do I deal with Delayed onset muscle soreness (DOMS)
Question #4 - What are some signs I’m in a deficit? I’m not feeling hungry or have any intense hunger sensations.
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In today’s episode, Brock & Brad discuss the 10 most common fat loss mistakes according to Brock's ChatGPT.
The Fat loss mistakes include:
1.Eating Too Many Calories (Even “Healthy” Ones)
2.Inconsistent Tracking or Estimating Intake
3.Lack of Strength Training
4.Poor Sleep Quality
5.High Stress and Cortisol
6.Too Many Liquid Calories
7.Not Moving Enough Outside of Exercise (Low NEAT)
8.“Weekend Binges” or Inconsistency
9.Overestimating Exercise Calories Burned
10.Unrealistic Expectations or Giving Up Too Soon
They delve deep into each topic and give actionable advice you can implement today to reach your goals.
If you enjoyed this episode, please share it with someone who might be doing one or more of these mistakes.
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching.
Brain Body Movement.
In this episode, Brock & Brad discuss believing in yourself, Brad’s safari trip, and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - How do you determine your maintenance calories?
Question #2 - Is there such a thing as training in too large a range of motion?
Question #3 - Do I need a personal trainer to get results?
Question #4 - Can I drink alcohol and still lose fat?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brad & Brock discussed the power of consistency, the negative health effects of smoking, a study on the safety of seed oils and gave a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - How often should I change my training program?
Question #2 - When squatting with heavy weights, my knees turn in. Is this dangerous? And how can I stop it from happening?
Question #3 - Do I need to eat protein right after training?
Question #4 - What’s the best way to bring up a lagging body part?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad and Brock discuss taking the first step, Brad’s fat loss progress, the skill of goal setting, and share a few random facts.
After that, they answered 4 listener questions.
Question #1 - You say you can average your total calories across the week. Can you do the same with protein intake?
Question #2 - Provided it doesn’t affect sleep quality, are there any negatives to taking naps?
Question #3 - Are high-protein diets harmful?
Question #4 - Will working out at night affect my sleep?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In today’s episode, Brad and Brock spoke about the struggle of being a hard gainer and broke down what works when it comes to building muscle.
They covered how to train properly, how to eat in a way that supports growth, and why recovery, especially sleep, is often the missing link.
If you enjoyed this episode, please share it with someone who it could help.
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching.
Brain Body Movement.
In this Q&A episode, Brock & Brad discuss setting up systems to reach goals, men’s mental health month, the future of AI, and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - I sometimes finish work late. Would I be better off missing my protein target and going to sleep straight away, or eating a meal, hitting my protein and then going to bed?
Question #2 - I struggle to connect to my glutes with squat or lunging exercises. Any tips for how to improve my mind-muscle connection?
Question #3 - Are fitness watches worth it?
Question #4 - When does fat loss plateau?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad & Brock discuss the privilege of being tired, bizarre marathon world records, Brad’s fat loss phase announcement and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - How do I transition from a reverse/bulk into a fat loss phase? Should I drop back to my new estimated maintenance first or straight into a calorie deficit?
Question #2 - What is your best advice for hard gainers?
Question #3 - How accurate are calorie calculators?
Question #4 - Would you ever go on a glp-1?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brock & Brad give you a cheat sheet of the best protein, carb, and fat sources, whether you're bulking or cutting.
These are versatile, tasty, and easy to build meals around, with simple options to help you hit your macros without overthinking it.
If you enjoyed this episode, please share it with someone who it could help.
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching.
Brain Body Movement.
In this episode, Brad & Brock discuss being happy with slow progress, last man standing races and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - I have 20kg to lose, how long should I spend in a moderate calorie deficit to lose that 20kgs?
Question #2 - You have said that you can’t out train a bad diet, but can you out diet overtraining?
Question #3 - What are your thoughts on a sugar fast?
Question #4 - What do you guys foresee the next fad diet trend being?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brock & Brad discuss measures & outcomes, William Goodges' record run, and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - What should I do if barbell rows hurt my lower back?
Question #2 - How do you track oils and sauces when meal prepping?
Question #3 - Should I be worried about mercury poisoning from eating tuna?
Question #4 - If you got given unlimited money to fix the fitness industry, what would you do?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brad & Brock discuss the opportunity of adversity, another man running across Australia, the effect of music on performance and give the standard couple of random facts.
After that, they answered 4 listener questions.
Question #1 - When training unilaterally, how much rest should you take in between sides?
Question #2 - Provided calories across the week are equal, could I do a 24hr fast once rather than maintain a calorie deficit the entire week and still get the same results?
Question #3 - What do you guys do to keep up strength when resting an injury?
Question #4 - Do artificial sweeteners trick your brain into eating more?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brock & Brad discuss building a strong, aesthetic and functional core.
They break down what your core actually is, the key movement patterns to train it properly and how to build a strong, aesthetic, and functional midsection that performs, not just looks good.
If you enjoyed this episode, please share it with someone who it could help.
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching.
Brain Body Movement.
In this episode, Brock & Brad discuss the key to not giving into temptation, Brad’s honeymoon, Nedd Brockmann’s London marathon, and of course give the standard couple of random facts.
After that, they answered 4 listener questions.
Question #1 - How many times should I switch between cutting and bulking throughout the year? Should I break it up quarterly?
Question #2 - What’s your best advice for improving depth with my squats?
Question #3 - How do you transition to a healthy relationship with food, after counting Macros and being regimented for so long?
Question #4 - Should I eat back the calories I burn during a workout? I’m currently in a reverse diet.
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brad & Brock discuss the value of the journey, a new push-up world record and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - What is your go-to pre-workout meal?
Question #2 - Is there an ideal surplus when it comes to building muscle whilst minimising fat gain?
Question #3 - Can I still lift heavy during a cut? Or should I keep the intensity moderate?
Question #4 - Any tips on reducing pain in my elbow when I lift?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brock & Brad discuss the pros and cons of the top 5 most common diets. They mention who it may be beneficial for or not for and discuss whether they would do it or not if they haven’t already.
If you enjoyed this episode, please share it with someone who it could help.
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching.
Brain Body Movement.
In this episode, Brock & Brad discuss a unique anti-aging remedy, Brad’s wedding and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - What is the ideal rep speed/tempo to be lifting at?
Question #2 - Can you please explain progressive overload and how to apply it to my training?
Question #3 - Should you stop taking a supplement if you don't feel any effects from it, even though you know it's good for you?
Question #4 - Are free weights better than machine-based exercises?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode Brock & Brad discuss living your advice, Brad’s upcoming wedding, Americans being overweight, the body positivity messaging and gave the standard couple of random facts.
After that, they answered 4 listener questions.
Question #1 - I’m about to start a fat loss phase. How do I maintain my protein intake whilst on lower calories?
Question #2 - I have one leg that is significantly stronger than the other. Do I just train the weaker leg until it catches up?
Question #3 - How would you adjust your training & nutrition going from a labour intensive job to a sedentary one?
Question #4 - How often should I adjust my training program?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brad and Brock discuss the Leg portion of structuring a push-pull-leg workout.
Learn how they structure the workout and the exercises involved. Then, at the end, they give you an example of a pull workout.
If you enjoyed this episode, please share it with someone that it could help.
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching.
Brain Body Movement.
In this episode, Brad and Brock discuss the Pull portion of structuring a push-pull-leg workout.
Learn how they structure the workout and the exercises involved. Then, at the end, they give you an example of a pull workout.
If you enjoyed this episode, please share it with someone that it could help.
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching.
Brain Body Movement.
In this episode, Brock & Brad go through the Push portion of structuring a Push, Pull, Leg workout.
Learn how they structure the workout and the exercises involved. Then, at the end, they give you an example of a push workout.
If you enjoyed this episode, please share it with someone that it could help.
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching.
Brain Body Movement.
In today's episode, Brock & Brad give 8 simple ways to increase your protein intake.
The tips include:
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Add protein to oats/yoghurt
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Add protein to coffee
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Drink it (bone broth/milk)
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Cook rice in bone broth
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Switch protein sources (thighs to breast, leaner cuts of beef, leaner fish, egg whites, etc)
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Can also switch from grass-fed to grain-fed
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Only eat high-protein snacks (beef jerky, boiled eggs, edamame, snack-size greek yoghurt, cheese, canned tuna, protein bars)
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Eat protein first at each meal to avoid getting full before eating it all
If you enjoyed this episode, why not share it with someone that it may help?
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching.
Brain Body Movement.
In this Q&A episode, Brock & Brad discuss lessons to learn from others, a caffeine accountability check and gave the standard couple of random facts.
After that, they answered 4 listener questions.
Question #1 - When calculating macros, is it best to calculate by grams to bodyweight or percentage of calories?
Question #2 - I only train the days that I have off work, which happen to be 3 consecutive days. Is it ok to train full body 3 days in a row?
Question #3 - Can I eat too many vegetables?
Question #4 - Is powdered creatine more bioavailable than gummies?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode Brad & Brock discuss choosing your mood, Brock’s toxic Facebook friends habit, the half marathon world record, old mate cholesterol hands and give the usual couple of random facts.
After that, they answered four listener questions.
Question #1 - What’s the difference between 3 sets of 10 reps & 10 sets of 3 reps?
Question #2 - I want to prioritise building muscle but I don’t want to gain fat. What is the best approach to minimise fat gain whilst in a bulk?
Question # 3 - What are the best times to eat for weight loss while working night shifts?
Question #4 - Should women adjust their training during their menstrual cycle?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
Reference podcast from Brock - https://open.spotify.com/episode/2Bl1X6XWkAH1oxpVTf0lax?si=niLgBvJrSLSwMjGIJ4HqDg
In today's episode, Brock & Brad give 10 tips to improve your sleep and explain its benefits. The tips are:
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Set your bedroom up for quality sleep
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Set cut-off times
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Avoid bright lights 60mins before bed
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Set a 'Reverse alarm'
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Sleep in a cold room
-
Sleep in a dark room
-
Read before bed
-
Stick to a regular sleep/wake cycle
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Breathe through your nose
-
Prepare for sleep during the day
If you enjoyed this episode, why not share it with some that it may help?
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad & Brock discuss the value of consistentcy, improving your relationship with food, busting the myth of metabolic damage and gave the regular couple of random facts.
After that, they answered 4 listener questions.
Question #1 - Do you have advice for couples with opposite goals? One cutting, one bulking.
Question #2 - How do you combat the fatigue when dieting? I’m maintaining strength in the gym, but the rest of the day, I feel like a zombie.
Question #3 - How do you track weight loss if your weight fluctuates a lot?
Question #4 - Do I need to dry scoop my creatine instead of putting it in water?
If you want your questions answered in future episodes, feel free to message them on Instagram.
You can find their handles below.
Podcast -@brain.body.movement
Brock -@brock_dalgleish
Brad -@braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brock & Brad discuss how there is never a perfect time to start, Brad’s wedding shredding, Elon’s salute, they bring up a couple of studies and of course give the standard random facts.
After that, they answered 4 listener questions.
Question #1 - I have an upcoming surgery, what’s your best advice to remain healthy and in shape whilst in recovery?
Question #2 - I’ve noticed that regardless of how well I sleep my recovery score aligns with my HRV. How reliable is HRV as a gauge for recovery?
Question #3 - When doing supersets, do the reps have to match between the two exercises?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brock & Brad give seven tips to prevent binge eating.
These are from their personal experiences with themselves and working with their clients.
If you enjoyed this episode, why not share it with some that it may help?
You can follow their Instagram handles below for more education around health and fitness.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
"Disclaimer: The tips shared in this podcast are for general guidance and educational purposes only. If you are struggling with binge eating or any other eating disorder, we strongly encourage you to seek professional help from a qualified healthcare provider or therapist. Your health and well-being are important, and a licensed professional can provide the personalised support you need."
In this Q&A episode, Brad & Brock discuss being different in today’s society, thoughts about giving up caffeine, they reflect on 150 episodes and gave the standard couple of random fact.
After that, they answered four listener questions.
Question #1 - How can I maximise quad growth? I've been doing powerlifting-style workouts for years and can't get my quads to grow.
Question #2 - I only have 30 minutes to train 3-4 times a week. How would you recommend I structure my training program?
Question #3 - I want to build a booty but at the same time I want to improve my running skills. Do I have to choose?
Question #4 - If people tend to miscalculate their calories and macros by 20%, does that mean we should add/subtract 20% to make sure we're hitting them?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode we discuss reflecting on 2024, goal setting for 2025, Brock makes a prediction for the fitness industry in 2025 and gave a couple of random facts.
After that we answered 2 listeners questions…
Question #1 - Can you please explain proper gym etiquette when someone asks you for a spot at the gym?
Question #2 - How would you recommend introducing older adults into the gym that have never lifted a weight before?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brad & Brock share their 3 biggest lessons of 2024. They reflect and give advice on what has helped them through their challenges.
If you enjoyed this episode, please share it with someone who would get value.
Don't forget to tag them on Instagram and let them know if you enjoyed the episode.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Happy New Year, and thanks again for listening or watching in 2024,
Brain Body Movement.
In today’s episode, Brock & Brad do round 3 of the segment, overrated underrated.
The topics are:
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Bread
-
Wearable fitness tech
-
Hyrox
-
Weightloss injections
-
Static stretching
-
Ai Powered fitness apps and coaches
-
Pushups
-
Gut health supplements
-
Sauna
-
Fitness influences social media workouts
-
Peanut butter
-
Alcohol-Free challenges
-
Candy canes
If you enjoyed this episode, please share it with someone who would get value from it.
Don't forget to tag them on Instagram and let them know if you enjoyed the episode.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad & Brock discuss how your dream body won’t make you happy, Brad’s injury, Brock’s fat loss phase and gave the standard couple of random facts.
After that, they answered 4 listener questions.
Question #1 - I’ve been lifting for 5+ years now and would say I’m experienced. Should I be sticking to my program or lifting based of how I feel?
Question #2 - What are the negatives to an aggressive fat loss phase?
Question #3 - Once you hit your goal weight what do you do? Maintenance?
Question #4 - How do you increase energy when you're always tired?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad & Brock discuss the importance of reward, their fat loss journeys, Australian sprint sensation “Gout Gout”, answer some personal Christmas questions and give the standard couple of random facts.
After that, they answered 4 listener questions.
Question #1 - When on a bulk should I prioritise the extra calories come from carbs or fats?
Question #2 - How do I incorporate callisthenics skills into a strength training routine? I’d like to be able to do handstands and muscle-ups.
Question #3 - Without a trainer, how do you know if you're doing an exercise with the correct form? Whether that's strength training or mobility work.
Question #4 - My diet is great Mon-Fri, how do I avoid ruining it on the weekend, especially with the holiday season upon us?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In today's episode, Brad & Brock give you a few tips on not gaining weight over the holidays.
They cover planning ahead, what to do with your nutrition and training, then leave you with some advice for the holiday season.
If you enjoyed this episode, please leave them a review and a star rating so more people can learn about them. They would truly appreciate it.
You can also find their handles below if you want to reach out.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brock & Brad discuss listening to learn, what they find difficult when dieting, tracking fat loss progress and gave a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - My knees excessively cave in when squatting and lunging, how can I correct this?
Question #2 - What’s your best advice when it comes to nutrition in a fat-loss phase?
Question #3 - How do I avoid overeating the snacks in the work drawer?
Question #4 - How do I stay consistent with the actions I know I need to do?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad & Brock discuss just starting, their Christmas cuts, the Paul vs Tyson fight and of course give the standard couple of random facts.
After that, they answered 4 listener questions.
Question #1 - How do you do a reverse diet?
Question #2 - What are the best exercises to improve thoracic mobility?
Question #3 - Are mass gainer shakes worth it?
Question #4 - Is progressive overload important on isolation lifts, or is it more about feeling a burn?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brock and Brad give you their best and worst exercises for each muscle group, judging them by their effectiveness, range of motion, functionality and ability to overload the muscle.
If you enjoyed this episode, please leave them a review and a star rating so more people can learn about them. They would truly appreciate it.
You can also find their handles below if you want to reach out.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad & Brock discuss how to measure growth in consciousness, Jeff Nippard's assault, Chris Williamson in Aus, Australian speed sensation Gout Gout and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - What’s the best workout split for someone that works a 9-5 office job?
Question #2 - What’s some easy to prep meals I can take to work?
Question #3 - Does being more active help with recovery?
Question #4 - How do I get my parents to start strength so they don’t get sarcopenia and osteoporosis?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad & Brock discuss forgiveness, Brad’s bucks week, the rise of GLP-1’s and gave a couple of random facts.
After that, they answered four listener questions.
Question #1 - Is it okay to train through multiple rep ranges in the same workout? For example 4-6 reps for squats and then 10-12 reps for leg extensions.
Question #2 - Should I still be aiming to hit my step target even on the days that I workout?
Question #3 - Whenever I go into a bulk it only goes to my belly. Any tips or tricks to make it go to my muscles?
Question #4 - I’m having trouble eating healthy and hitting protein when staying in hotel rooms. Any advice?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brock & Brad give 14 tips to help overcome gym anxiety.
The tips are:
-
Find the right gym
-
Start with a class
-
Start small
-
Start with your favourite exercise
-
Go with a friend
-
Go in with a plan
-
Go at off-peak times
-
Use machines
-
Hire a trainer
-
Educate yourself on exercises
-
Create a pump-up playlist or listen to a podcast
-
Reinforce to yourself why you are there
-
Try the 3-3-3 rule or practising gratitude
-
Just focus on you
If you enjoyed this episode, please leave them a review and a star rating so more people can get to the gym more easily. They would truly appreciate it.
You can also find their handles below if you want to reach out.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad & Brock discussed discipline, their personal fat loss journeys, Brad’s bucks trip in Bali and gave a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - What’s the optimal amount of meals to be eating in a day?
Question #2 - How would you recommend I incorporate a yoga practice in junction with strength training? I currently lift 3-4 times a week and want to include yoga to improve my mobility
Question #3 - How do you deal with diet fatigue? I've been dieting for 3 years and I'm over it
Question #4 - What are some quick, no-equipment exercises you can do during vacations that can help you retain muscle?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In today’s episode, Brad & Brock give 8 tips to make dieting easier. So if you’re currently dieting or about to, keep these tips in mind to make your efforts easier.
The 8 tips are:
Tip #1 - Eat Protein First
Tip #2 - Include Fibre with Every Meal
Tip #3 - Eat with Smaller Utensils & Crockery
Tip #4 - Limit Eating Out to Once a Week
Tip #5 - Don’t Drink Any Calories
Tip #6 - No Snacks Between Meals
Tip #7 - Use Spices, Avoid High-Calorie Sauces
Tip #8 - Chew Gum
If you enjoyed this episode, please leave them a review and a star rating so more people can diet easier. We would truly appreciate it.
You can also find their handles below if you want to reach out.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brock & Brad discuss comparisonitis, why you shouldn’t set hard rules, how to train around an injury and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - Can you explain the difference in benefits from low reps/heavy weight vs high reps/low weight?
Question #2 - How would you recommend I wean myself off of counting calories? I’m happy with my current body composition but am nervous about gaining weight if I stop tracking.
Question #3 - I see weighted vests for walking suddenly all over the place. What are your thoughts on that?
Question #4 - Should I still train legs if I'm currently 5 weeks out from a marathon?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad & Brock have a Hormozi Vs Williamson quote off, they discussed Brad’s protein-sparing modified fast, autophagy and gave the standard random facts.
After that, they answered 4 listener questions.
Question #1 - How many times a week do you use the sauna and why?
Question #2 - Do different rep ranges change your results?
Question #3 - How do I know my metabolism is improving?
Question #4 - If you had to look the best you can in 4 weeks, what would you do?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brock and Brad discuss the reflection of how you treat others, filming in gyms, our fat loss journeys and give a few random facts.
After that, they answered 3 listener questions.
Question #1 - I’m restless and wake up multiple times a night, any tips to help me stay asleep throughout the night?
Question #2 - How many minutes on a bike would be a good substitute for replacing 10K steps a day? Due to an Achilles injury I can’t walk but I can ride
Question #3 - What’s your best advice for a beginner who gained 25kgs within a year and has no idea about how to lose it?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In today’s episode, Brad & Brock discuss why a sustainable fitness approach is key to long-term success.
They explain sustainable fitness, the benefits of consistency over intensity, how to build fitness into your life and why tracking your progress is important for long-term results.
If you enjoyed this episode, please leave them a review and a star rating so more people can approach fitness with a long-term mindset. We would truly appreciate it.
You can also find their handles below if you want to reach out.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brad & Brock discussed the benefit of extras in life, high rep squats being called cardio, our training routines and gave a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - How do you track volume/weight on exercises like pull-ups & dips?
Question #2 - When would be the best time to use a foam roller or massage gun?
Question #3 - What’s the most outrageous fitness myth you’ve heard recently or in the past?
Question #4 - Can you still have effective training and muscle growth with a plant-based diet as long as protein targets are hit?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brock & Brad discuss making decisions for future you, dopamine addiction, a loneliness study and pole vaulting.
They then answered listener questions.
Question #1 - What are your 5 most frequently eaten foods?
Question #2 - When I lift heavier I don’t get the same range of motion. Is it better to lift lighter through a full range of motion or should I continue to lift heavy in a shorter range of motion?
Question #3 - Is it possible to build muscle without strength training?
Question #4 - How important is it to hit my goal carbs and fats for weight loss and muscle gain?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In today's episode, Brad & Brock discussed 5 common challenges when cutting.
The Common challenges are:
1 - Feeling hungry
2 - Quality of workouts
3 - Relationship with the scale
4 - Not being patient
5 - Forgetting your why
If you're currently on a diet or about to start one, this episode will arm you with the knowledge to combat them if they arise.
Don't forget to tag the boys on Instagram and tell them if you enjoyed the episode.
You can find their handles below.
Brock - @brock_dalgleish
Brad - @braddapper
Podcast - @brain.body.movement
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad & Brock discuss being a good ancestor, some numbers on the Olympics, training at home vs gym training and gave a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - What’s a quick, preppable meal I can have for breakfast that doesn’t require protein powder?
Question #2 - How would you design a training session using nothing but kettlebells?
Question #3 - I’m trying to lose about 5kgs. What training program would you recommend to maintain my muscle mass?
Question #4 - How do I communicate to my friend that they are overtraining if they are sore for four days after the workout?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad & Brock discuss learning from strangers, the Olympics, how much Olympic athletes get paid, a study on supersets and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - What’s the best plan of action after a binge eating episode?
Question #2 - On the days that I don’t train, should I still be consuming the same amount of protein?
Question #3 - If you've been sick how do you know when it's ok to return to training and at what intensity? I have a knack for pushing myself too hard when I'm not ready for it.
Question #4 - If you were to compete in the Olympics, which sport would you choose?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In today's episode, Brock & Brad discuss 10 common Broscience myths around nutrition and training.
They explain where they came from, the slither of truth in them and whether or not you need to waste your time on them.
The Broscience Myths are:
- Anabolic window = “maximise gains”
- Don’t eat after 6 = “promotes fat storage”
- Switch from steak to fish when cutting = “thins the skin”
- Eat small meals regularly = “stoke metabolic fire”
- Cut carbs to lose fat = “because carbs make you fat”
- Cheat meals = “resensitise hunger hormones & fight metabolic adaptation”
- Fasted cardio = “burns more fat”
- No pain, No gain = “train hard and through pain”
- More sweat = “more fat loss”
- Fat burning zone for cardio = “more fat loss”
If you know someone doing any of these Broscience myths, why not share it with them so they can be informed?
Don't forget to tag the boys on Instagram and let them know if you enjoyed the episode.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement
In this Q&A episode, Brad & Brock discuss gamifying life, Brad's shred update, how lifting weights makes you smarter and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - What are the biggest mistakes you made when you first started with health & fitness?
Question #2 - Do you track your food every single day when in a fat-loss or muscle-building phase?
Question #3 - I've Been in a calorie deficit for a while and I want to maintain it now, how do I reverse diet without gaining the weight back? How do I get back to my maintenance calories?
Question #4 - Is it better to track my step count or total minutes of moderate-vigorous physical activity?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brock & Brad discuss comparing progress, the cosy cardio trend, Brad’s shred results, the Nedd Brockmann doco and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - How long should I be resting in between sets?
Question #2 - How do I stop my upper traps from being the prime mover on back exercises?
Question #3 - How does someone hit their 10k step goal when it’s so hot?
Question #4 - What are the best ways to restart your routine and diet after a long break?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brad & Brock give you a 10-step blueprint to create your meal plan.
So whether your goal is fat loss, muscle gain or sports performance, using this step-by-step framework will have you reaching your goals with a plan.
-
Define your goal of the meal plan: fat loss, muscle gain or sports performance.
-
Calculate your calorie needs
-
Macro breakdowns
-
Number of Meal & snacks you want
-
Meal timing
-
Choose your foods. Protein source, fat source & carb sources.
-
Work out the size/calorie & macros of each meal to fit your needs.
-
Create the weekly plan.
-
Create a shopping list
-
Meal prep
If you enjoyed this episode, send it to someone who may want to create a meal plan.
Don't forget to tag them on Instagram and let them know if you enjoyed the episode.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement
In this episode, Brad & Brock discuss taking action to learn, Brad’s caffeine journey and give the standard couple of random facts.
After that, they answered four listener questions.
Question #1 - How do I know I am ready to start a fat loss phase?
Question #2 - How do you program long lengthened partials?
Question #3 - How can I find time to incorporate exercise into my daily routine when I’m working all the time?
Question #4 - What are some simple dietary changes that can make a big impact on my health?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brock & Brad discuss the importance of reflection and taking ownership, the Mexican election, studies on caffeine’s effect on sleep and the benefits of supersets before giving a couple of random facts.
After that, they answered four listener questions.
Question #1 - How do I alleviate chronically tight muscles?
Question #2 - What are your go-to breakfast options?
Question #3 - Does creatine cause hair loss?
Question #4 - What is the best way to train for a hiking trip? I’m currently 3 months out.
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brad & Brock are back for part 2 of the Overrated or Underrated game on specific health & fitness topics.
The topics include:
- Green powder
2.HIIT
3.Creatine
4.Whey protein
5.Perineum sunning
6.Meal plans
7.Melatonin
8.Naturally increase testosterone through supplements
9.Running
10.Acai
11.Barbell squats
12.Wellness Retreats
13.Oura ring
14.Journaling
If you enjoyed this episode, please share it with someone who would get value from it.
Don't forget to tag them on Instagram and let them know if you enjoyed the episode.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brock & Brad discuss the importance of moving forward for success, the power of the placebo effect and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - When doing walking lunges, should your back knee touch the floor?
Question #2 - When you say “You lose fat through your diet and not through exercise” what exactly does that mean?
Question #3 - Should you scale calories based on the intensity of your workouts and should you decrease calories on rest days?
Question #4 - Sleep is important we all know, but how can I get more? My body has a hard stop at seven hours no matter what time I try going to bed.
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode Brad & Brock discuss taking action, Brad’s toe injury, salt spoon technology, a study on water and give the standard couple of random facts.
After that, they answered 4 listeners questions.
Question #1 - What are your thoughts on “hybrid athletes”? I want to build muscle & strength but also want to improve my cardio and potentially run a half marathon in the future.
Question #2 - What are your best 3 tips to overcome gym anxiety?
Question #3 - Does muscle soreness equal muscle growth?
Question #4 - How do you handle the guilt after giving in to a temptation food?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brad interviews Brock about his incredible journey to completing his first marathon.
They dive into his motivations, training regimen, the prep and race's highs and lows and what it felt like to cross the finish line.
Join us for an inspiring conversation about perseverance, dedication and the joy of achieving a monumental goal.
If you enjoyed this episode, please share it with someone thinking about completing a marathon or in the midst of preparations. Your support could provide the motivation and insights they need to reach their goal.
Don't forget to tag the boys on Instagram and let them know if you enjoyed the episode. Make sure to give Brock an extra congratulations for this amazing achievement.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement
In this Q&A episode, Brock & Brad discuss saying less to be more impactful, the Tyson vs Paul fight, the importance of mindset for fat loss and gave the standard couple of random facts.
Question #1 - How much does a night out drinking alcohol on a weekend affect your progress?
Question #2 - What rep ranges would you recommend using whilst in a gaining phase?
Question #3 - What are the basic supplements a teenager (18yr) should take to function properly?
Question #4 - Is bulletproof coffee trash?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad & Brock discussed not snoozing your alarm, elite marathon runners, a study on auto-regulation, the dangers of “science-based” people speaking in absolutes and gave a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - What do you think of the “75 hard” challenge and would you recommend it?
Question #2 - What is the best type of cardio to do to increase my work capacity? For context, I am a strongman/powerlifter
Question # Do collagen supplements help with muscle and strength?
Question #4 - What are your thoughts on fat freezing?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this episode, Brad & Brock give you 8 tips to make sticking to your diet easier.
Tip #1 - Create a smaller deficit
Tip #2 - Eat 2g of protein from whole foods
Tip #3 - Eat 12-15g of fibre per 1000cals
Tip #4 - Change your macro split
Tip #5 - Avoid snack foods
Tip #6 - Have regular meal times
Tip #7 - Stay hydrated
Tip #8 -Look at your calories over a week
If you enjoyed this episode, please share it with someone who would benefit.
Don't forget to tag them on Instagram and let them know if you enjoyed the episode.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock discuss doing things you love, the woman that broke the plank world record, the all-or-nothing mindset and gave the standard coupla random facts.
After that, they answered 4 listener questions.
Question #1 - How do you train to make your knees strong?
Question #2 - I’m currently in a phase of low motivation, would you recommend I take a short break from training or persist with going to the gym?
Question #3 - What is progressive overload and how do you use it with your client?
Question #4 - I've noticed creatine seems to dissolve (best) when mixed into coffee, but wondering with the heat does it lose its effectiveness?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening or watching,
Brain Body Movement.
In this Q&A episode, Brad & Brock discuss ignoring the thoughts of others, Brad’s new checklist, Brock’s marathon prep and give a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - How do I get in more protein without relying on protein powders, shakes and bars?
Question #2 - How many rest days should you take in a week?
Question #3 - Is it okay to always be counting calories?
Question #4 - What do you think of meal prep services?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this Q&A episode, Brock & Brad discuss focusing on processes not results, Brad’s journey with alcohol and gave a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - What are three tips you would give your younger self to improve your health & fitness?
Question #2 - How long should you wait before you change calories and macros if you aren’t seeing results on a cut?
Question #3 - How do you cut when you have a labour-intensive job?
Question #4 - If you were a trainer on the biggest loser, how would you train the contestants?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this episode, Brad & Brock answer Overrated and Underrated on specific health & fitness topics.
The topics include:
-
Barbell Bench Press
-
BCAAs
-
Mcdonalds
-
Fasted Cardio
-
Renegade Rows
-
Training to Failure
-
Eating out For Breakfast
-
Long-Lengthened Partials
-
Intermittent Fasting
-
Keto
-
Ice Baths
-
Step Count
-
Protein Bars
-
Pre-Workout
-
Food Cut-Off time
-
Fitness Classes
If you enjoyed this episode, please share it with someone that would get value from it.
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Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock discuss the importance of having a plan, the “hardest geezer”, studies on daylight savings and sleep regularity and gives a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - What are the mobility & priming movements you do before each of the big 3? (Squat, Bench, Deadlift)
Question #2 - What are the differences between a highly processed food and a minimally processed food?
Question #3 - Are refeeds worth it when doing a fat loss phase?
Question #4 - Do diet drinks cause cancer or is there more to it?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this Q&A episode, Brock & Brad discussed the importance of taking action, Brad’s sobriety, changing your identity and gave the standard couple of random facts.
After that, they answered 4 listener questions.
Question #1 - Do you have any pet peeves when training clients?
Question #2 - What are your thoughts on following a meal plan vs tracking macros?
Question #3 - When is it safe for my young children to start lifting weights?
Question #4 - How important is knowing your BMI?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this episode Brad & Brock discuss a lens to look at life through, Brad’s fat loss plan, a study segment and a couple of random facts.
After that, they answered four listener questions.
Question #1 - I’m currently following a 4-day-per-week upper/lower program. How would you recommend I structure my training if I can only get in 3 days?
Question #2 - I have an extremely weak core and overactive hip flexors. How can I strengthen my core without my hip flexors taking over?
Question #3 - I’m a cyclist, will weight training help me get better?
Question #4 - What's the weirdest meathead thing you have done to hit your protein goals?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this episode, Brad & Brock give you 10 tips to follow when starting your health & fitness journey.
The 10 are:
1 - Set goals & expectations
2 - Measuring metrics for progress
3 - Educate yourself on nutrition and exercise principles
4 - Create meals and diet structures that you enjoy and can sustain
5 - Create or buy a training program
6 - Work on sleep hygiene
7 - Focus on habits
8- Ask for support from friends or online communities
9 - Set your environment up for success
10 - Get a health check
If you enjoyed this episode, please share it with someone who could benefit.
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Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock & Brad discuss passion and purpose, The Oura ring, Brad’s caffeine usage, Brock’s marathon training structure, a study on protein and aging and gave a couple of random facts.
They then answered 4 listener questions.
Question #1 - I find myself eating when feeling anxious or overwhelmed. Do you have any tips to overcome emotional eating?
Question #2 - How do you get a client that is unwilling to track to hit their protein target?
Question #3 - What're the pros and cons of caffeine?
Question #4 - Can I get to 10% body fat in 10 weeks?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this Q&A episode, Brad & Brock discuss the importance of celebrating the small victories, process vs outcome goals, Trump's new shoe line, the first neuralink patient and gave a couple of random facts.
After that, they answered 4 listeners question.
Question #1 - If I can only train early in the morning does taking an EAA or BCAA supplement break my fast?
Question #2 - Should you still try and hit your step target on training days?
Question #3 - Do I need to drop my protein goals while cutting?
I'm 5'1" so when cutting, my calorie budget is pretty small.
Question #4 - How can you balance a physical job and working out without going into overreaching/overtraining mode?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this episode, Brad & Brock give you 12 macro tracking mistakes they've found people get wrong when tracking their macros.
The 12 are:
-
Not using a digital scale
-
Not tracking in grams/MLS
-
Not tracking veggies
-
Not tracking condiments/sauces/dressings/oils
-
Not tracking liquid calories
-
Not tracking bites/licks/sips/parent tax
-
Not double-checking food labels/serving sizes
-
Tracking net carbs, not total carbs
-
Inconsistent weighing method
-
Only focusing on macros (not prioritising food quality)
-
Eating out too much
-
Not planning ahead
If you enjoyed this episode, please share it with someone who could benefit.
Tag them on Instagram and let them know if you enjoyed the episode.
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Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad & Brock discuss the importance of finding and understanding your weaknesses, Brad talks about giving up monsters and alcohol, they bring up Kelvin Kiptum and give a couple of random facts.
They then answer 4 listener questions.
Question #1 - What is your “safety” food that you eat every day without thinking?
Question #2 - Are there any exercises you don’t enjoy but do for the benefits?
Question #3 - Have you ever had to let a client go?
Question #4 - What signature exercises should you include if you're making your own workout on the fly?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this episode, Brad & Brock discuss when people are wrong, the importance of relationships, the struggles of Brock’s marathon prep and give a couple of random facts.
Before that, they answered 4 listener questions.
Question #1- I usually train at 4:30 in the morning. What should I eat before training to make sure I properly fuel my workouts?
Question #2- How much protein should you be eating if your goal is fat loss?
Question #3 - Are 2 full body sessions a week enough to still see results if you're feeling burnt out?ut
Question #4 - Is 40 years old too late to become a personal trainer?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In today's in-person special 100th episode, Brock and Brad discuss doing the work regardless of how you feel, Artificial intelligence, dreams and lucid dreaming, a new protein anabolic study & gave a couple of random facts.
After that, they both answered 2 questions from each other.
We hope you enjoyed this special episode. It means a lot to us for your continued support. To help us grow the channel, could you please share it with someone who could get benefit from this episode?
Tag them on Instagram and let them know if you enjoyed the episode.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Much Love,
Brain Body Movement
In today's episode, Brad & Brock discuss alcohol and how to navigate its effects on your health and fitness goals. They discuss what alcohol is, why people drink it and give you tips on how to work it into your life.
If you enjoyed this episode, please share it with someone who could benefit.
Tag them on Instagram and let them know if you enjoyed the episode.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brock & Brad discuss the change you wish to see, a study highlighting the negative effects of insufficient sleep, a calf raise study and gave a couple of random facts.
After that, they answered four listener questions.
Question #1 - What is carb cycling? Would you recommend it during a fat-loss phase?
Question #2 - How do I know if I’m overtraining?
Question #3 - Can poor exercise programming lead to injury?
Question #4 - Does dietary cholesterol increase testosterone?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this Q&A episode, Brad & Brock discuss wealth & health, everyone's individual meaning of money, their holiday period & training and give a couple of random facts.
After that, they answered 4 listener questions.
Q#1 - What are some exercises to help fight neck and back slouching?
Q#2 - Do you have any tips to help me overcome my lollies & sweets addiction?
Q#3 - Should I weigh my food before or after I cook it?
Q#4 - What are some unhealthy habits you want to leave behind in 2023 and healthy habits you want to pick up in 2024?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this episode, Brock & Brad review 2023 and how it’s impacted them personally. They discuss lessons learnt, top highlights of the year and end with their 2024 goals.
If you got value from this episode, please share it with someone who would get value from it too.
You can find their Instagram handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad & Brock discuss 8 Fitness trends that have become popular this year, either new or old ones that have made a come back. They discuss wether they are worth trying or worth avoiding.
If you enjoyed this episode, please share it with someone who could benefit from it.
Tag them on Instagram and let them know if you enjoyed the episode.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In today’s episode, Brock and Brad discuss a plan for the interim week after Christmas leading up to New Year's. They give some helpful tips that have kept them on track over this holiday period.
If you enjoyed this episode, please share it with someone who could benefit from it.
Tag them on Instagram and let them know if you enjoyed the episode.
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Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad and Brock discuss the benefits of curiosity, the new cybertruck vs Porsche 911, an invisibility cloak and a couple of random facts.
After that, they answered 4 listener questions.
Question #1 - Is 2-3 workouts a week enough to build muscle or is that only enough to maintain?
Question #2 - I’ve hit a plateau with my deadlift. What are your favourite accessory exercises to help me progress?
Question #3 - When is it acceptable to utilize wraps for deadlifts?
Question #4 - How do I avoid unwanted weight gain over the holiday period?
If you want your questions answered in future episodes, message them on Instagram.You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this Q&A episode, Brock & Brad discuss the negatives of living for other people's approval, Elon Musk's interview about advertising, Brad’s Gold Coast weekend and some random facts.
After that, they answered 4 listener questions.
Question #1 - How would you recommend doing a mini-cut?
Question #2 - What does your nighttime routine look like?
Question #3 - How do I maintain the physique I want all year round?
Question #4 - When are your muscles meant to be sore from the gym?
If you want your questions answered in future episodes, message them on Instagram.You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this episode, Brock & Brad discuss having a higher set of standards for self than others, Elon Musk's new book, Portugal’s renewable energy, regrettable calories and the usual couple of random facts.
After that, they answered four listener questions.
Question #1 - Is it true that some people lose fat faster than others?
Question #2 - I’m 55 years old and just getting into lifting weights. Am I going to be able to build muscle?
Question #3 - How would you coach someone through a fat loss journey who doesn't want to track their food?
Question #4 - Any tips for working out in a busy gym with limited equipment?
If you want your questions answered in future episodes, message them on Instagram.You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this episode, Brad & Brock give you 4 habits to sustain a healthy lifestyle.
Habit #1 - Hit 8k+ steps a day
Habit #2 -Weight train 3-5x a week
Habit #3 - Eat 80% whole foods
Habit #4 - Sleep 7-9 hours a night
They then end with a few bonus tips to wrap it all up.
If you enjoyed this episode, please share it with someone who could benefit. Make sure to tag them on Instagram and let them know if you enjoyed the episode.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this Q&A episode, Brad and Brock discuss selective outrage, victimhood mentality, a study on social media's impact on lifting performance, the gender dynamics within the body positivity movement & end with a couple of random facts.
After that, they answered 4 listener questions sent in through social media.
Question #1 - What’s your best advice for someone who struggles with binge eating?
Question #2 - What’s your most programmed exercise for your clients?
Question #3 - Is the rule of eating within 30 minutes of working out scientific?
Question #4 - How can you navigate the nutrition and fitness information and stay on course?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this episode, Brock & Brad discuss giving compliments, what they are doing with their own training and give a couple of random facts.
Question #1 - I have scoliosis which prevents me from loading my spine. What exercises can I do to significantly strengthen my legs?
Question #2 - If a person has both a high body fat percentage and low muscle mass, would you recommend a bulk or a cut first?
Question #3 - How do you know you're on the right track when you bulk?
Question #4 - How much dietary fat do I need a day?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this episode, Brad & Brock discuss, the wisdom in asking the right question, finding the root cause for why you fall off the wagon, the importance of enjoying your diet, Elon’s drive-in movie theatres and give a couple of random facts.
After that they answered 4 listeners questions.
Question #1 - Is it better to do higher reps or lower reps when cutting?
Question #2 - What’s the best macro split for fat loss?
Question #3 - I'm trying to gain muscle but I'm not hungry in the morning. How can I get in the extra calories?
Question #4 - Can too long of a rest period negatively affect progress?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In today's episode, Brad and Brock give you 10 tips to stay on track whilst eating out.
Tip #1 - Plan ahead
Tip #2 - Choose a high protein meals
Tip #3 - Load up on fibrous foods
Tip #4 - Ask for condiments on the side
Tip #5 - Portion control
Tip #6 - Eat mindfully
Tip #7 - Drink low-calorie drinks
Tip #8 - Modify meal your meal
Tip #9 - Choose dessert wisely
Tip #10 - Enjoy the experience
If you enjoyed this episode, please share it with someone who could get value from it too. Also, take a screenshot and share it in your Instagram stories so we know you listen.
Don't forget to tag us.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode Brock & Brad discuss how to be confident, the link between poor sleep and heart disease, how aerobic exercise can boost memory and gave the standard couple of random facts.
After that, they answered 4 listener questionns.
Question #1 - I’m a young girl that is new to lifting, what are the three best exercises you’d recommend to grow my glutes?
Question #2 - How long do your training programs last for?
Question #3 - How much water do I need to drink a day?
Question #4 - What are the best ways you guys recommend doing initial assessments for online training clients?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening,
Brain Body Movement.
In this episode, Brad and Brock discuss whether you would rather be liked or respected, a strange societal norm, a link between coffee and weight loss, the benefits of exercise snacks and of course a couple of random facts.
They then moved to answering listener questions.
Question #1 - You can only do 5 exercises for the rest of your life, what would they be?
Question #2 - When doing lateral raises, I feel a burn in my traps. What am I doing wrong?
Question #3 - How do you decide the weight when loading the bar?
When I finish my last set I feel like I could have done more.
Question #4 - What would a list of essential gym accessories include?
If you want your questions answered in future episodes, message them on Instagram.
You can find their handles below.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening.
In this episode, Brock & Brad discuss the importance of your environment to start and sustain habits, a new exercise drug, the value in asking for support and end with a couple of random facts.
After that, they answered 4 listener questions.
Question #1- My knees cave inwards when I squat. How do I correct this?
Question #2- How would you recommend I manage my training and nutrition when working 12+ hour shifts driving trucks?
Question #3 - What’s a good pre-workout meal?
Question #4 - If you guys could go back to your 20's knowing what you know now. What would you do differently and what advice would you give your younger selves?
If you want your questions answered on future episodes, message your question to them on Instagram.
You can find us at:
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In today’s episode, Brad & Brock give you a road map on how to set goals for your health and fitness journey.
They discussed the importance of having a goal, the different types of goals, what S.M.AR.T goals are and how to set them.
If you enjoyed this episode, please share it with someone who could get value from it too. Also, take a screenshot and share it in your Instagram stories so we know you listen.
Don't forget to tag us.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad and Brock discuss getting your priorities in check, Brad’s new puppy, the link between a healthy lifestyle and depression plus the usual couple of random facts.
After that, they answered 4 listener questions.
Question #1 - Can you please define what health and fitness means to you?
Question #2 - There are so many different diets, how can I tell the difference between a fad and a science-backed approach?
Question #3 - How do I set realistic fitness goals for myself?
Question #4 - How do you set up someone’s calorie and macro targets?
If you want your questions answered on future episodes, message your question to them on Instagram.
You can find us at:Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad discuss understanding what failure truly is, the importance of your relationship to failure and the balance of schooling & technology.
After that, they answered 4 listener questions.
Question #1 - How do you minimise fat gain whilst trying to build muscle?
Question #2 - Do I count my warm-up sets into my program/volume?
Question #3 - Would cutting all sugar from a diet involve eliminating foods with naturally occurring sugars like fruits or carbs?
Question #4 - How do you get started with your fitness journey, but life keeps getting in the way?
If you want your questions answered on future episodes, message your question to them on Instagram.You can find us at:Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In today's episode, Brad & Brock list and explain 10 muscle-building mistakes they've seen over the years that can halt your progress.
Mistake #1 - Not applying progressive overload
Mistake #2 - Poor form/technique
Mistake #3 - Following the same program for too long
Mistake #4 - Not training hard enough
Mistake #5 - Training too hard, too often
Mistake #6 - Too much cardio
Mistake #7 - Not eating sufficient (calories & protein)
Mistake #8 - Not enough sleep/recovery
Mistake #9 - Too much stress
Mistake #10 - Not consistent enough
If you enjoyed this episode, please share it with someone who could get value from it too. Also, take a screenshot and share it in your Instagram stories so we know you listen.
Don't forget to tag us.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock & Brad discuss optimism & problem-solving, whether convenience or knowledge is the biggest contributor to the obesity epidemic, they mention a sleep study and of course leave you with a couple of random facts. After that, they answered 4 listener questions.Question #1 - I tend to be very glute dominant. How do I make my squat & lunge movement patterns more quad-dominant? Question #2 - When on a cut, should you train like a bodybuilder or powerlifter to preserve muscle and strength gains? Question #3 - Is joint popping during training normal?Question #4 - Do you think a detox or cleanse should be done once a year to reset?
If you want your questions answered on future episodes, message your question to them on Instagram.You can find us at:Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock spoke about how it’s okay to be wrong, the Elon rebrand and removing of headlines, how the energy you give out is what you get in return, plus a couple of random facts.
After the intro, they answered 4 listener questions
Question #1 - What are your common cues for the lat pulldown? I fatigue in my forearms/biceps before I feel my lats
Question #2 - What is the best way to progress when you are stuck between the difference in weight in dumbbells?
Question #3 -When cutting where do you set your protein intake after you've dropped weight?
Question #4 - What book are you reading or listening to at the moment? Any takeaways from it so far?
If you want your questions answered on future episodes, message your question to them on Instagram.
You can find us at:
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock spoke about their travelling stories throughout Europe, they talked about the law of attraction and gave you a few random facts.
After the intro, they answered 4 listener questions.
Question #1 - What is your biggest pet peeve? (Fitness and/or life)
Question #2 - Roughly how long or how many exercises should be included in a warm-up?
Question #3 - If you're a beginner to weight training, would it be best to start with unilateral or bilateral exercises?
Question #4 - How do I know when I have enough muscle to cut, so I don't end up looking skinny?
If you want your questions answered on future episodes, message your question to them on Instagram.
You can find us at:
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In today's episode, Brad & Brock give you 10 habits to get to 10% body fat.
Habit 1 - Daily weigh-ins
Habit 2 - Lift weights
Habit 3 - Plan ahead (nutrition, training, recovery)
Habit 4 - Controlled rewards (not cheating)
Habit 5 - Sleep routine
Habit 6 - Prioritise whole foods
Habit 7 - Stay hydrated
Habit 8 - Hit a step count
Habit 9 - Stay busy/Avoid boredom
Habit 10 - Burn calories for fun
If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share it in your Instagram stories.
Don't forget to tag us.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad and Brock give you another 10 Health Hacks you can use daily.
Hack #1 - Have healthy food visible
Hack #2 - Have a second Instagram account
Hack #3 - Chew gum
Hack #4 - Park at the back
Hack #5 - Average your weight
Hack #6 - Create a “mood-boosting” playlist
Hack #7 - Use a sun alarm
Hack #8 - Stay busy when dieting
Hack #9 - Go for a 10 minute walk after a meal
Hack #10 - Gamify things
If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share to your Instagram stories.
Don't forget to tag us.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock spoke about eliminating clutter, removing negativity, changing your identity and gave you a few random facts.
After the intro, they answered 4 listener questions.
Question #1 - How do you know it’s time to change your training program?
Question #2 - When do you add reps compared to adding weight?
Question #3 - What is the leanest bf% You recommend to walk around at for men and women?
Question #4 - Should I focus more on hypertrophy or strength to increase my bone density?
If you want your questions answered on future episodes, message your question to them on Instagram.
You can find us at
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In today's episode, Brock and Brad give you 6 tools to make dieting easier.
Tool #1 - Preparation
Tool #2 -Caffeine
Tool #3 - Intermittent Fasting
Tool #4 - Diet drinks & teas
Tool #5 - Food swaps
Tool #6 - Step count/cardio
If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share it in your Instagram stories.
Don't forget to tag us.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock spoke about learning the value of making/saving money, talking in nuance, apps that track your followers and gave you a few random facts.
After the intro, they answered 4 listener questions.
Question #1 - I’m really consistent with my workouts but struggle with consistency with my nutrition. Any advice to overcome this?
Question #2 - Is it easier for shorter people to put on muscle or do tall people use that as an excuse?
Question #3 - What exercises can I do (or not do) to make my waist appear smaller?
Question #4 - If you could live off of only one protein source for the rest of your life, what would that be and why?
If you want your questions answered on future episodes, message your question to them on Instagram.
You can find us at
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad and Brock give you another 10 Health Hacks you can use in your daily life.
Hack #1 - Frozen over fresh veg
Hack #2 - Make your bed
Hack #3 - Tare your scale & weigh in grams
Hack #4 - Change your environment
Hack #5 - Pack your gym bag in the car
Hack #6 - Set your intent the night before
Hack #7 - Have a water bottle with you
Hack #8 - Eat with a little spoon
Hack #9 - Buy a protein bar over a chocolate bar
Hack #10 - Go shopping with a food list
If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share to your Instagram stories.
Don't forget to tag us.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock & Brad spoke about friends over money, the benefits of journaling and reflection, America’s most eaten vegetable and gave you a few random facts.
After the intro, they answered 4 listener questions.
Question #1 - How do you decide whether to cut or bulk? I want to lose fat and build muscle, but don’t know which to focus on first…
Question #2 - What are the benefits of heel-elevated squats?
Question #3 - Is it possible to gain muscle at home with a high-protein diet but with only dumbbells and bands?
Question #4 - How do I avoid becoming skinny-fat?
If you want your questions answered on future episodes, message your question to them on Instagram.
You can find us at
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brock and Brad give 10 health & fitness tips for travelling.
Tip #1 - Plan ahead
Tip #2 - Experience local
Tip #3 - Walk/Bike Everywhere
Tip #4 - Maintain training habit
Tip #5 - Skip a meals
Tip #6 - Travel with healthy snacks
Tip #7 - Stay hydrated
Tip #8 - Minimise alcohol
Tip #9 - Remember you are on holiday
Tip #10 - Do the work before you go
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Don't forget to tag us.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock & Brad spoke about Eliminating clutter, removing negativity, changing your identity & gave you a few random facts.
After the intro, they answered 4 listener questions.
Question #1 - How do you know it’s time to change your training program?
Question #2 - When do you add reps compared to adding weight?
Question #3 - What is the leanest bf% you recommend to walk around at for men and women?
Question #4 - Should I focus more on hypertrophy or strength to increase my bone density?
If you want your questions answered on future episodes, message your question to them on Instagram.
You can find us at
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock spoke about technology & the x-ray of an atom, aggressive dieting strategies, Brad's proposal & gave you a few random facts.
After the intro, they answered 4 listener questions.
Question #1 - Are DOMS a good or bad thing?
Question #2 - How do you bulk without gaining a lot of fat? I’m a woman that has never done it before and I don’t want to gain fat.
Question #3 - How many times a year do you recommend going on a diet break? How long should it be?
Question #4 - What are the top supplements you would suggest for a beginner getting into weight training?
If you want your questions answered on future episodes, message your question to them on Instagram.
You can find us at
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad spoke about saying no to say yes to yourself, setting and managing expectations, societal pressures & expectations, how their cuts are going & gave you a few random facts.
After the intro, they answered 4 listener questions.
Question #1 - What advice would you give to a stress eater who is looking to cut calories during a stressful time in their life? For context, I often snack on fruit, nuts & beef jerky but it often puts me out of a deficit
Question #2 - How do you recommend I increase my step count without getting on the treadmill or scheduling a walk?
Question #3 - How do you recommend using Al in your personal training/nutrition coaching business?
Question #4 - I'm having trouble losing stomach fat, I do cardio and ab workouts but I still can't get rid of it. Any suggestions?
If you want your questions answered on future episodes, message your question to them on Instagram.
You can find us at
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad & Brock lay out a structure and questions you can ask yourself to create your own home training program.
- Define your goals for the workout.
- How many times a week can you work out & when?
- How long do you have to work out?
- What equipment do you have or things around the house you can use?
- Choose the exercises you like, mainly the ones that are the biggest bang for the buck.
- Select sets and reps depending on time.
- Choose rest times and tempo to make it harder.
- Make your basic program example.
- Track your progress.
- Accountability
If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share it in your Instagram stories.
Don't forget to tag us.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad discuss how there is no limit when it comes to bettering yourself, seeking discomfort, decision fatigue, overcoming comfort eating, Robert De Niro and of course a couple of random facts.
After the intro, they answered 4 listener questions.
Question #1 - How can I improve my conventional deadlift technique? I struggle with my hips shooting up and it looking like an RDL
Question #2 - Is there anything wrong with eating the same foods every single day?
Question #3 - What does it mean if my lifts aren’t progressing up in weight much or at all after a few months of sticking to a certain program, but I feel as though I look more muscular?
Question #4 - Can wrist straps help when you’re trying to overcome an injury while also trying to lift heavier?
If you want your questions answered on future episodes, message your question to them on Instagram.
You can find us at
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Thanks for listening, we hope you enjoy the episode ✌️
In this Q&A episode, Brad & Brock answer 3 listener questions that were sent in through social media.
Question #1 - Do you always Program Full-body? Even for 4,5,6 day a week programs?
Question #2 - What are some tips for approaching social events whilst dieting?
Question #3 - What are some signs your calories are too low during a cut?
Before the questions, the boys spoke about the Negative side effects of grudges and hate, working on becoming secure, social media and its effects, Brad's 6-week challenge and gave you a few random facts.
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock answer 3 listener questions that were sent in through social media.
Question #1 - At what point do I make changes if I am not seeing results? (Scales/measurements/pictures)
Question #2 - How would you recommend I train towards achieving my first pushup? I can do them from my knees, but not from my toes…
Question #3 - Any tips on getting over the fear of getting fat on a bulk?
Before the questions, the boys spoke about habits, Elon Musk and his starship, they discussed successful failures and gave you a few random facts.
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brock & Brad give you 10 unconventional dieting tips.
Tip #1 - Be prepared to fail
Tip #2 - Be prepared for it to take longer than you think
Tip #3 - Do it in stages
Tip #4 - Attack education
Tip #5 - Don’t let perfection get in the way of progress
Tip #6 - Stop chasing the past, focus on improving the current you
Tip #7 - Spend time around like-minded people
Tip #8 - Ask for support, don’t just expect it
Tip #9 - Learn how to say no
Tip #10 - Focus on adding rather than subtracting
If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share it in your Instagram stories.
Don't forget to tag us.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock answer 4 listener questions that were sent in through social media.
Question #1 - Is it normal for me to feel hungrier on some days and not on others despite eating the same amount of calories?
Question #2 - How do you get over the fear of lifting to failure without a spotter? I train at home alone…
Question #3 - When is it okay to go over and correct someone's form at the gym?
Question #4 - How do you know when it's time to change gyms?
Before the questions, the boys spoke about showing up for themselves and getting support, a 15-year-old Aussie Usain Bolt, Transitioning from normal eating to tracking, mentioned a study on plants and gave you a few random facts.
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock & Brad answer 4 listener questions that were sent in through social media.
Question #1 - If you have a rough night sleeping, is it better to sleep in or wake up at the same time to keep your sleep schedule consistent?
Question #2 - Is it possible to do too many steps? For example, I have had a goal of 20,000 a day
Question #3 - I tried everything to grow my biceps, but they won’t grow even though everything else is growing. How do I fix that?
Question #4 - Is there a good and effective way to cut while not obsessively tracking calories or macros?
Before the questions, the boys spoke about generosity, Brad’s shred to 10, Easter chat and gave you a few random facts.
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad and Brock give you 10 Health Hacks you can use daily.
Hack #1 - Hide the highly processed foods.
Hack #2 - Sit down to pee at night
Hack #3 - Take the stairs where possible
Hack #4 - Customise Do Not Disturb on your phone
Hack #5 - Have your alarm away from arm's reach
Hack #6 - Store your peanut butter upside down
Hack #7 - Float an egg
Hack #8 - Have a USB point in your bathroom
Hack #9 - Use a habit/prompt to end your eating for the day
Hack #10 - Eat something that you love everyday
If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share to your Instagram stories.
Don't forget to tag us.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brock and Brad give you 15 tips on how to track your macros.Tip 1 - View it as an educational toolTip 2 - Don’t let MyFitnessPal determine your starting Calories/MacrosTip 3 - Have a Strategy/Game planTip 4 - Track your meals before eatingTip 5 - You can still eat similar mealsTip 6 - Weigh in grams and mls, not cups/spoons Tip 7 - Look for Verified optionsTip 8 - Gamify your tracking Tip 9 - Tare the scaleTip 10 - Eat predominantly whole foods (80/20 rule)Tip 11 - Pay attention to serving sizes on prepackaged foodTip 12 - When eating out, track individual ingredients rather than a generic entryTip 13 - Have some just fat/carbs/protein food optionsTip 14 - Don’t be neurotic, close enough is good enough to macros Tip 15 - Track everything! (BLT’s) If it has calories track it If you enjoyed this episode, please share it with someone who could get value from it and take a screenshot and share it to your Instagram stories.Don't forget to tag us. Podcast - @brain.body.movementBrock - @brock_dalgleishBrad - @braddapper
In this Q&A episode, Brock & Brad answer 4 listener questions that were sent in through social media.
Question - #1 - How do you recommend I increase fibre in my diet?
Question - #2 - I have the goal of doing my first pull-up. What do you recommend I do to achieve my first pull-up?
Question #3 - When programming for a client do you sit down and do lots of research first or use your experience to build it?
Question #4 - I track my calorie intake daily but how do I use my apple watch to estimate calories burned?
Before the questions, the boys spoke about Inversion thinking, brought up a hypertrophy study and gave you a few random facts.
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock & Brad answer 4 listener questions that were sent in through social media.
Question #1 - What are your personal best lifts for the big 3?
Question #2 - If I’m about to start bulking, should I increase my protein, fats or carbs first?
Question #3 - Do you think the 10,000 steps per day thing is overrated? Or is there another metric by which you measure overall movement for health?
Question #4 - How do you reduce cardio without weight gain and without feeling guilty about less overall movement?
Before the questions, the boys spoke about the importance of habits, changing your environment, caffeine, U.S 80-year-old Nedd Brockwoman and gave you a few random facts.
If you want your questions answered in future episodes, message them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock & Brad answer 4 listener questions that were sent in through social media.
Question #1 - You talk about returning to maintenance calories after a fat-loss phase, but how do I know my new maintenance calories?
Question #2 - I’m struggling to progress on the bench press, any tips to help break through a strength plateau?
Question #3 - Do you program deloads with your clients?
Question #4 - If I’m in a cut, would it be detrimental if a day or two out of the week I go 50 calories over?
Before the questions, the boys spoke about space, second attempts, Chris Rock’s latest comedy special, gave some nutrition tips and a few random facts.
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock answer 4 listener questions that were sent in through social media.
Question #1- How do you warm up for a 1RM?
Question #2- After a cut should I reverse my calories back up slowly or go straight to maintenance?
Question #3 - Would it be better to focus posterior delts on back day rather than shoulder day?
Question #4 - What to do if you’re in a deficit and struggle to go up in weights in your lifts? Would a diet break help?
That was in the back half of the show and in the front half we mentioned the Liver king & carnivores, Cocaine bear, certain drugs being legal in Australia, Tiktok trends
Before the questions, the boys discussed the Liver king & carnivore MD, the Cocaine bear movie, certain drugs being legal in Australia, Tiktok weight loss trends and gave a few random facts.
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock answer 4 listener questions which were sent in through social media.
Question #1 - When the equipment you want to use is busy, should I go ahead to the next exercise and come back or should I substitute with a similar exercise that targets the same muscles?
Question #2 - What are the benefits of an ice bath/cold plunge?
Question #3 - Is it better to take 5g of Creatine Monohydrate post-workout or before bed each night regardless of a workout or rest day? Currently, taking it before bed, but is the timing better post-workout?
Question #4 - My lower body has more body fat than my upper body. What can I do to balance it out?
Before the questions, the boys discussed the winners & losers mentality, spoke about certain dieting tools, brought up a study about the importance of sleep and gave you a few random facts.
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brock and Brad reflect on 50 episodes with key takeaways and lessons learnt. They asked each other 4 main questions. Question #1 - What is something we have changed our mind about since starting the podcast?Question #2 - What is something we have learnt from each other through the podcast?Question #3 - What have we learnt about ourselves during the podcast?Question #4 - What is something you have learnt from the podcast?If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share to your Instagram stories.Don't forget to tag us.Podcast - @brain.body.movementBrock - @brock_dalgleishBrad - @braddapper
In this episode, Brad and Brock lay out a blueprint to follow to help you grow your glutes.
They discussed what you need for training, nutrition and recovery.
If you've been struggling with growing your glutes, you need to listen to this episode.
If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share to your Instagram stories.
Don't forget to tag us.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock answer 4 listener questions which were sent in through social media.
Question #1 - You talk about tracking calories, but how do you do it?
Question #2 - I am transitioning from a bulk to a cut. How should I change my workout programming?
Question #3 - When should you avoid the sauna or cold plunge?
Question #4 - Tips to get your partner to take better care of their health? He wants to lose weight but doesn’t want to work out and make much food changes. He’s almost 300lbs/136kgs, 6”2. What would be a healthy weight and how to approach the changes?
If you want your questions answered on future episodes, message your question to them on Instagram
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock answer 4 listener questions which were sent in through social media.
Question #1 - What’s the best way to calculate my own macros? I understand protein but how do I figure out carbs and fats?
Question #2 - How do I lose my “love handles”?
Question #3 - How long can you stay in a cut before losing muscle?
Question #4 - What are your preferred ways to do calf raises? Barbells, Dumbbells or Machines?
If you want your questions answered on future episodes, message your question to them on Instagram
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock & Brad answer 4 listener questions which were sent in through social media.
Question #1 - What is a good substitute for dips?
Question #2 - I am happy with my current level of body fat but really want to grow my glutes. Should I eat at maintenance calories?
Question #3 - How do I know if I’m getting enough protein in a day?
Question #4 - Why can’t I eat as much anymore? I get super full.
If you want your questions answered on future episodes, message your questions to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad & Brock answer 4 listener questions which were sent in through social media.
Question #1 - What’s the best exercises to strengthen the core so I don’t hurt my back squatting and deadlifting?
Question #2 - Should I change my calories/macros on rest days?
Question # 3 - What are the pros and cons of having milk drinks in your diet when trying to lose fat?
Question #4 - Should I adjust my training volume while I’m cutting?
If you want your questions answered on future episodes, message your questions to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad answer 3 listener questions which were sent in through social media.
Question #1 - Should you take creatine if you are looking to lose fat?
Question #2 - Why is my strength progressing in the big lifts but not in bodyweight exercises such as pull-ups, push-ups & dips?
Question #3 - What’s the first thing I should do if I want to lose fat?
Question #4 - If you were to choose, would you rather use barbells or dumbbells?
If you want your questions answered on future episodes, message your questions to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad and Brock lay out a blueprint to follow to help you achieve your health and fitness goals in 2023.
They spoke about Goal setting, Habits to create goals and ended with accountability.
If you enjoyed this episode please share it with anyone that could get value from this or take a screenshot and share it to your Instagram stories.
Don't forget to tag us.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad answer 4 listener questions which were sent in through social media.
Question #1 - What is the difference between total carbs and net carbs?
Question #2 - Do you think technology has had a positive or negative impact on the health & fitness space?
Question #3 - How do you know how many days you need to work out in a week?
Question #4 - What’s one thing this year you’ve needed to re-think about your coaching?
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad and Brock lay out a blueprint for staying on track over the holiday period.
They cover the mindset to have to head into the holidays.
Give tips on how to set up your nutrition and training.
Then end with some advice on what not to do when at a holiday event.
If you enjoyed this episode please share it with anyone that could take value from this or take a screenshot and share to your Instagram story.
Don't forget to tag us. Happy holidays from Brain Body Movement.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media.
Question #1 - How do you recommend staying on track during the holidays/Christmas period?
Question #2 - What’s the healthiest fast food option?
Question #3 - Should I be taking vitamins?
Question #4 -What does a day look like for you in the way of eating and exercise?
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad answer 3 listener questions which were sent in through social media.
Question #1 - Is it important to know your lean body mass?
Question #2 - How do you manage drinking/partying and your health & fitness goals?
Question #3 - What are your top 5 foods to have in your grocery’s?
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media.
Question #1 - When you are sick, what you do with your calories and protein intake? (Drop them, increase them, keep the same?)
Question #2 - How much of an impact can naps have on recovery & performance?
Question #3 - How do I increase my grip strength?
Question #4 - I’m feeling tired throughout the day. Is there anything I can do to give me more energy?
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad answer 4 listener questions which were sent in through social media.
Question #1 - What accessory exercises would you recommend for someone looking to improve their max squat?
Question #2 - How do I get rid of shin splints?
Question #3 - Is having a high-fruit diet healthy?
Question #4 - Can meditation help with my mental fatigue?
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media.
Question #1 - How do I keep my muscle mass whilst recovering from an injury?
Question #2 - What is your best advice for someone who struggles to eat enough to build muscle?
Question #3 - Thoughts on detox? Are they worth it? What one would u suggest if they were?
Question #4 - Are boost juices good?
If you want your questions answered on future episodes, message your question to the guys on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad answer 4 listener questions which were sent in through social media.
Question #1- What shoes would you recommend I buy to train in?
Question #2- When bulking, should you be more focused on hitting your protein goal or calorie goal?
Question #3 - How do I work out my body fat percentage?
Question #4 - Why isn’t my butt growing?
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media.
Question #1 - How do you feel/create tension in the muscle rather than just moving weight?
Question #2 - What is the fastest way to improve my squat depth?
Question #3 - What's flexible dieting to you?
Question #4 - Can I build the same amount of muscle with low-load training rather than high loads?
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media.
Question #1- What are the differences between sumo and conventional deadlift?
Question #2- What is your opinion on training partners?
Question #3 - How do I help my family eat better and exercise?
Question #4 - What are your go-to cheap food ideas?
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brock and Brad give you the ultimate guide to fasting.
They explain the types of Fasting there are such as Intermittent Fasting, Prolonged and others.
They list of 9 Benefits of fasting.
Benefit #1 - May help in sustaining a calorie deficit (fat-loss)
Benefit #2 - May improve insulin sensitivity (more-so IF)
Benefit #3 - Gives digestive tract a break (reduces inflammation)
Benefit #4 - Autophagy (eliminates waste via cell degradation)
Benefit #5 - Resensitise food pallet
Benefit #6 - Get clarity on hunger and cravings
Benefit #7 - May give a cognitive boost
Benefit #8 - Productivity (more-so prolonged)
Benefit #9 - Improve discipline/ability to do hard things
They then end with when and how to use fasting and who fasting may or may not be applicable for.
Don't forget to find them on Instagram and share this on your story if you enjoyed the episode.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media.
Question #1 - What are your everyday non-negotiables (and that you think everyone should include) that help you keep physically and mentally healthy?
Question #2 - Should I spread out my protein intake so I’m getting 30g servings regularly throughout the day?
Question #3 - What’s your least favourite exercise?
Question #4 - Should I run to lose weight
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media. Question #1 - What supplements are you currently taking? Question #2 - How often should I change my workout routine? Question #3 - When trying to lose weight, what’s the first thing I should focus on? Question #4 - If you train twice a day can you take pre-workout both times? If you want your questions answered on future episodes, message your question to them on Instagram. Podcast - @brain.body.movement Brock - @brock_dalgleish Brad - @braddapper
In this Q&A episode, Brad and Brock answer 3 listener questions which were sent in through social media.
Question #1 - What is reverse dieting?
Question #2 - How do you track your own progress?
Question #3 - How do you stop sugar cravings?
Question #4 - How do you stay so consistent?
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad and Brock answer 3 listener questions which were sent in through social media.
Question #1 - What is more important, hitting your macros or staying under your calorie count target?
Question #2 - Please tell us a funny story about one another on your travels?
Question #3 - What tips would you give to not blow out over a month-long holiday?
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad answer 4 listener questions which were sent in through social media.
Question #1 - How to get back into the gym after time away?
Question #2 - Do you work out when you’re sick?
Question #3 - Where did you two meet?
Question #4 - What was the first lifting exercise you remembered doing?
If you want your questions answered on future episodes, message your question to them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media.
Question #1 - What’s a “must-do” exercise to build my legs?
Question #2 - Is drinking a glass of wine daily healthy?
Question #3 - Apart from tracking your calories, what tool do you like to create a calorie deficit?
Question #4 - How do I get rid of my flabby arms?
If you want your questions answered on future episodes, direct message them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media.
Question #1 - Do you like massage guns?
Question #2 - What’s your opinion on the food pyramid?
Question #3 - Do fat burners work?
Question #4 - My weight went up a kilogram overnight. What am I doing wrong?
If you want your questions answered on future episodes, direct message them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad answer 4 listener questions which were sent in through social media.
Question #1 - What are your thoughts on the pros/cons of fasting (skipping breakfast or 24-hour days etc.)
Question #2 - Why don’t you post many transformation photos of your clients?
Question #3 - Do I track my food cooked or uncooked?
Question #4 - Do I need to go to the gym if I want to get fit and healthy?
If you want your questions answered on future episodes, direct message them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad answer 4 listener questions which were sent in through social media.
Question #1 - Do I need to warm up before my workouts?
Question #2 - Do I have to follow a training program?
Question #3 - How long do I need to wait to work out after a meal?
Question #4 - Can I take protein powder if I don’t work out?
If you want your questions answered on future episodes, direct message them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media.
Question #1 - What are the best foods to build muscle?
Question #2 - How do I work out/know my maintenance calories?
Question #3 - When should I do cardio, before or after lifting?
Question #4 - Do I need protein before bed?
Before the questions, they spoke about their nutrition, training and relevant events.
If you want your questions answered on future episodes, direct message them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad answer 4 listener questions which were sent in through social media.
Question #1 - Being sore after a workout, how long should you wait before exercising again?
Question #2 - I’m on antidepressants and I have put on 10kg since I started them 4 months ago. How can you manage physical fitness and mental health?
Question #3 - How do I get a 6-pack?
Question #4 - Can I build a good physique with bodyweight exercises?
Before the questions, they spoke about their nutrition, training and relevant events.
If you want your questions answered on future episodes, direct message them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad & Brock give you 6 reasons why you should bulk first. Reason #1 - Take advantage of newbie gains Reason #2 - Aesthetics Reason #3 - Avoid skinny fat Reason #4 - Boost your metabolism Reason #5 - Better mindset around food Reason #6 - Relieve stress from chronic dieting
Don't forget to find them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad answer 4 listener questions which were sent in through social media. Question #1 - What foods do you recommend eating to lose fat? Question #2 - Why are you so anti-cardio? Question #3 - How do I stay on track when going to gatherings? Question #4 - How do I get my first pushup? Before the questions, they spoke about their nutrition, training and relevant events.
If you want your questions answered on future episodes, direct message them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad & Brock give 8 tips to make dieting easier.
Tip #1 - Drink water first
Tip #2 - Eat more protein
Tip #3 - Eat whole, minimally processed foods
Tip #4 - Eat high-volume foods
Tip #5 - Eat at regular times
Tip #6 - Make lower-calorie swaps
Tip #7 - Use caffeine/supps
Tip #8 - Be present whilst eating
Don't forget to find them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad answer 4 listener questions which got sent in through social media.
Question #1 - Can I drink alcohol and lose weight?
Question #2 - I can’t do a chin-up. How would you recommend I go about achieving my first ever pull-up?
Question #3 - Do you write out meal plans for people?
Question #4 - How do I build my arms?
That was in the back half of the show and in the front half they spoke about their nutrition, training and relevant events.
If you want your questions answered on future episodes, direct message them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad & Brock discuss the 13 Gym commandments for exercising in the gym.
Commandment #1 - Bring a towel/wipe up your sweat
Commandment #2 - Don’t hog the equipment (circuits)
Commandment #3 - Work in with others (busy gym)
Commandment #4 - Re-rack your weights, put equipment back
Commandment #5 - Don’t drop weights/respect the equipment
Commandment #6 - Be respectful of others/personal space
Commandment #7. - Wear deodorant/but don’t overdo it
Commandment #8 - Wear appropriate clothing
Commandment #9 - No excessive grunting or loud conversations
Commandment #10 - Don’t give unsolicited advice
Commandment #11 - Don’t stare/gawk
Commandment #12 - Never film anyone without consent
Commandment #13 - Remember to smile
Don't forget to find them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock and Brad answer 4 listener questions that got sent in through social media.
Question #1 - I haven’t been sleeping well, would you recommend I supplement with melatonin until I start sleeping better? Question #2 - What’s the best way to measure my progress?
Question #3 - I struggle to drink enough water. Do you have any tips to help drink more?
Question #4 - What time of day is best to work out?
That was in the back half of the show and in the front half they spoke about their nutrition, training and relevant events.
If you want your questions answered on future episodes, direct message them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad & Brock give you 10 major benefits of resistance training. They spoke about the reasons for choosing them and made the case as to why you need to start.
Don't forget to find them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
Study links for the benefits of resistance training on mental health.
The Effects of Resistance Exercise Training on Anxiety
Association of Efficacy of Resistance Exercise Training With Depressive Symptoms
In this Q&A episode, Brock and Brad answer 4 listener questions that got sent in through social media.
Question #1 - How long should I rest between sets?
Question #2 - What is the fastest way for me to lose weight? I have 2 weeks until a wedding!!
Question #3 - Best health advice you were ever given that you would pass on to others?
Question #4 - Do you think there are benefits to foam rolling?
That was in the back half of the show and in the front half they spoke about their nutrition, training and relevant events.
If you want your questions answered on future episodes, direct message them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad & Brock talk about all things stress. They explained what stress is, the types of stress we encounter, what are the causes of stress and how to know if you are stressed. They then gave you 10 ways to de-stress.
Don't forget to find them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this Q&A episode, Brock & Brad answer 4 listener questions that got sent in through social media.
Question #1 - What are the top 3 ways to motivate yourself after having a few weeks off?
Question #2 - Would you ever consider taking steroids or performing enhancing drugs?
Question #3 - Do I need to work out every day?
Question #4 - Do you have cheat meals?
That was in the back half of the show and in the front half they spoke about their Nutrition, Training and relevant events.
If you want your questions answered on future episodes, direct message them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad & Brock give you a blueprint on how to create your own full-body program.
They discuss their current training and nutrition. Brock then asks Brad how he would coach him in his current situation.
Don't forget to find them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode of Q&A, Brock and Brad answer 4 listener questions that got sent in through social media.
Question #1 - Any stretches to loosen my lower back and for how long should I hold?
Question #2 - What's something you've changed your mind on in the last 12 months?
Question #3 - What's the number one exercise or machine you see commonly done with poor technique?
Question #4 - If you weren't a PT, what would you be doing?
That was in the back half of the show and in the front half they spoke about their nutrition, training and relevant events.
If you want your questions answered on future episodes, direct message them on Instagram.
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad and Brock talk about all things sleep. They go through the importance of sleep and how it affects body composition.
To end the show they give you 7 tips for a better night's sleep.
Find them on Instagram
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brock and Brad talk about their favourite exercises for each muscle group and why they like them.
Before getting into that, they caught up on their training, nutrition and relevant events.
Find them on Instagram
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode, Brad and Brock bust 9 myths that still float around the fitness industry.
Myth #1 - Muscle turns into fat
Myth #2 - Fasted cardio is better for fat loss
Myth #3 - You need to detox your body
Myth #4 - Lifting weights makes you bulky
Myth #5 - 6 meals a day boosts your metabolism
Myth #6 - Carbs make you fat
Myth #7 - Light weights and high reps gets you shredded
Myth #8 - There's a 30-minute anabolic window
Bonus Myth #9 - You need to supplement with BCAAs
Before getting into the myth-busting they caught up on their training, nutrition and relevant events.
Find them on Instagram
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In this episode of Q&A, Brock and Brad answer questions that got sent to them through social media.
Question #1 - What do you do when motivation fails you and the habits and discipline are just not there?
Question #2 - Book recommendations?
Question #3 - Thoughts on weight-loss shakes?
Question #4 - How to build a dump truck?
Before answering the questions they caught up on their training, nutrition and relevant events.
Find them on Instagram
Podcast - @brain.body.movement
Brock - @brock_dalgleish
Brad - @braddapper
In today's episode, Brad and Brock talk all about how to build muscle.
If you're looking to build muscle and sculpt your body, this is the episode for you.
Find them on Instagram
Podcast - @brain.body.movement
Brad @braddapper
Brock @brock_dalgleish
In today's episode, Brock & Brad talk about some of the mistakes they've made throughout their fitness journeys.
Mistake #1 - Clean eating
Mistake #2 - Putting too much stock in supplements
Mistake #3 - Not meeting people where they're at
Mistake #4 - Alcohol
Mistake #5 - Bro Splits
Mistake #6 - Too little rest
Find us on Instagram
@brain.body.movement
@brock_dalgleish
@braddapper
In today's episode, Brad and Brock talk about the fundamentals of fat loss.
If you're looking to lose fat and keep it off long term, this is the podcast for you.
Find us on Instagram and tag us if you enjoy it! We would love your feedback.
Podcast - @brain.body.movement
Brad - @braddapper Brock - @brock_dalgleish
A brief history of how Brock and Brad got into the fitness industry.
Find us on Instagram:
Podcast - @brain.body.movement
Brock - @brock_dalgleish Brad - @braddapper