First We Lift

#10 2024 Success: Resolutions, Goals, and Habit Hacks

December 20, 2023 06:00 - 24 minutes - 22.2 MB

In today's episode I discuss NY resolutions, and are they really not helpful? What really matters when it comes to successful goal attainment and habit hacks to jumpstart your 2024. I also share a story of why I take my own Health & Fitness seriously. If you want to stand a better chance of reaching your goals in the new year, you don't want to miss this!

#9 Strength training for runners ft. Kyle Dobbs

October 25, 2023 06:00 - 1 hour - 56.7 MB

This week I am joined by Kyle Dobbs of Compound Performance to discuss strength training for runners. We discuss different levels of training stimulus, efficient exercise selections, example training days/weeks and how to structure training before an event. If you're a runner, novice or recreational, you don't want to miss this!

#8 The sets & reps roadmap

September 27, 2023 05:01 - 16 minutes - 15.4 MB

In today's episode I cover my favourite set and rep schemes. One of the questions I get the most often is "what weight should I use?" This podcast will answer that for you, and not only that it will give you the best ways to progress in your workouts. I've been using these set and rep schemes for years, and I have been having tremendous success with it! Check it out!

#7 Busy schedule, maximum GAINZ!

August 24, 2023 05:00 - 25 minutes - 23.2 MB

Are you looking to build muscle and strength on a time budget? In today's episode I cover how to set up your training days and weeks to pack on muscle in the most time efficient and effective way possible. Enjoy!

#6 The missing link to achieving your goals

August 02, 2023 05:05 - 16 minutes - 14.9 MB

In this episode I talk about values, processes and outcomes. Without aligning these three things you very likely struggle achieving your goals.

#5 How to auto-regulate your training

July 14, 2023 04:56 - 22 minutes - 21.2 MB

In this episode I talk about how to adjust your training based on how you feel. This is a powerful skill to learn, because auto-regulation approaches will help promote self efficacy and long term enjoyment. Check it out! APPLY TO JOIN THE FWL CLUB!

#4 Training on a time crunch

May 31, 2023 04:57 - 22 minutes - 20.7 MB

In this episode I cover how busy professionals should probably approach their training. The majority of people don't have much time to train, so training needs to be flexible and realistic. I also discuss the importance of being honest with yourself, and prioritising the big rocks to make training not only time efficient but effective too.

#3 Don't lose muscle on a diet

May 18, 2023 04:43 - 20 minutes - 19.3 MB

In this episode I talk about the importance of exercise when dieting and I also go into the impacts losing muscle when dieting can have. Don't let your friends and family lose muscle on a diet! Download my FREE home workout training template mentioned in the show here!

#2 The Safest Way To Train

May 10, 2023 04:17 - 14 minutes - 13.2 MB

Welcome to FWL podcast, in this episode I cover what is the safest way to train. You may just be surprised!

Welcome to First We Lift NEW PODCAST

April 26, 2023 04:12 - 5 minutes - 5.11 MB

I'm back with a BRAND NEW podcast. Same old me, yet under a new umbrella. This is First We Lift!

#1 Welcome to First We Lift NEW PODCAST

April 26, 2023 04:12 - 5 minutes - 5.11 MB

I'm back with a BRAND NEW podcast. Same old me, yet under a new umbrella. This is First We Lift!

#44 A training split you won't quit

February 08, 2021 07:34 - 20 minutes - 19 MB

In this episode I talk all things training splits. I cover the different training splits respective to different training goals which will in turn help you decide how to set up your training weeks.

#43 Cardio king or heavy lifting? - Defining the athlete you want to be!

February 01, 2021 07:16 - 12 minutes - 12 MB

First episode of 2021! In this episode I discuss the importance of defining what athlete you want to be. Do you want to get stronger? What about build muscle? Maybe improve your endurance? Or how about be the complete package? Listen to this episode and get some clarity on where you should put your training focus and ultimately what athlete you want to be!

#42 Mince Pies & Dumbbell Flyes - A seasonal approach to training and nutrition

December 07, 2020 06:21 - 15 minutes - 14.4 MB

In this episode I talk about setting up a seasonal approach to training and nutrition. How to set up an easy way to manage your fitness journey throughout the year by creating 'seasons' just like athletes do to help drive consistency and progression. A must listen if you lose direction and focus with your training and nutrition over this festive period!

#41 Dieting Strategies ft. StrongClaud

December 01, 2020 07:02 - 39 minutes - 36.9 MB

The FATFIX podcast is back for a brand new series! My first episode back I am joined by my partner in crime #StrongClaud and we speak about all things dieting strategies. This one was epic!

#40 Training With Pain

August 31, 2020 06:24 - 33 minutes - 31 MB

In this episode I talk about the complexity of 'pain', provide some basic concepts about pain and most importantly help people feel less fearful of lifting weights that have been ingrained in society by the fear mongering ballbags!

#39 Can I booze and still lose?

July 09, 2020 05:16 - 24 minutes - 22.3 MB

In this episode I talk about alcohol and fat loss. Probably one of the most common questions I get as a personal trainer, can I drink on this diet? Or how can I drink and not screw up my diet?

#38 Why does my husband lose weight easy and I don't? A wife's frustration to dieting

June 18, 2020 06:07 - 32 minutes - 29.7 MB

In this episode I talk about the differences between men and women dieting. I discuss how it is more difficult for women than it is for me men to lose weight. The approach they would both need to take to get the job done and I also go into two case studies for a male & female avatar.

#37 How Do You Get Away With Eating That? Ft. Dean Guedo

May 20, 2020 06:58 - 1 hour - 62.5 MB

In this episode I was joined by Dean Guedo who is a personal trainer and nutrition coach from Canada. Do you ever wonder how people can eat what they want and never gain any weight? In this episode we discussed 'high energy flux' and delved into Dean's research in this area in which he has studied different populations where there is zero prevalence of obesity. This was a brilliant conversation!

#36 Cardio For The Average Joe

May 07, 2020 06:06 - 34 minutes - 31.7 MB

In this episode I talk about the conditioning (cardio) practices that I use with my clients. The measures I take to get a better understanding of a clients conditioning levels, how I select the right amount of conditioning and lots of examples of the conditiong methods I use. Enjoy!

#35 Mental Health Matters Ft. Lucy Hendricks

April 30, 2020 06:20 - 1 hour - 63 MB

This week I was joined by coach Lucy Hendricks. We discussed mental health in fitness. How mental health can impact your ability to go to the gym, the unrealistic expectations we put on ourselves and how being physical active isn’t just about motivation and discipline. Lucy also went in her struggles with mental health and shared some insightful stories.

#34 All Things Sleep Ft. Nick Lambe

April 24, 2020 05:49 - 1 hour - 70.4 MB

This week I was joined by Nick Lambe aka the 'Online Sleep Coach'. In his coaching experience, he didn't come across more of a missing link than sleep. Whether the goal was overall health, weight loss or improved performance, sleep was the key to success. This prompted him to learn everything he possibly could about sleep. From tens of books to hundreds of research studies to picking the brains of the top sleep professionals in the field to studying cognitive behavioral therapy, he has compi...

#33 Elevating Females In Fitness Ft. Katie St.Clair

April 13, 2020 06:47 - 59 minutes - 55.3 MB

In this episode I was joined by Katie St. Clair who is a Strength & Conditioning coach out of Charleston, SC (U.S.). She has been training general population and athletes for over 20 years. In this episode we discussed female fitness 'influencers' who provide little advice or value. Marketing giants that target women with ridiculous equipment and workouts focused solely on what they look like and not how well they can move or perform. Katie is extremely passionate about promoting the role o...

#32 Life Behind Four Walls - A Covid-19 Special Ft. Kyle Dobbs

March 25, 2020 07:47 - 58 minutes - 54.5 MB

Welcome to a special Covid-19 edition podcast - talking about all things home training with Kyle Dobbs of Rebel Performance. Kyle is a world class coach who works with a variety of athletes in the US. Today we discuss home training and how to make the most of it during this period stuck at home. We go into the 'why's' behind things to give you a better idea of how to train to keep some muscle, power and fitness around during these time of confinement.

#31 Change From The Inside Out Ft. Gabrielle Fundaro & Shannon Beer

March 12, 2020 05:47 - 1 hour - 56.2 MB

I welcome back two previous guests Gabrielle Fundaro & Shannon Beer. In this episode we talk about intuitive eating and the importance of weight neutral approaches to help combat peoples unhealthy behaviours and relationships with food. Gabrielle and Shannon are working hard to 'bridge the gap' between diet culture and non diet culture. A fantastic discussion talking about effective coaching strategies for client evolution.

#30 Mind Over Matter Ft. Dan Smith

February 20, 2020 05:59 - 1 hour - 57.6 MB

In this episode I am joined by personal trainer Dan Smith. We discuss the importance of psychology & mindset to creating healthier lifestyle changes to get you closer to your goal. This was episode was real, powerful and delivered superbly by a coach who lives and breathes helping others.

#29 Muslim Scran & Ramadan Ft. Kaif Razzak

February 05, 2020 07:05 - 50 minutes - 47.2 MB

First episode back in 2020 and I am joined by my colleague, good friend and fantastic personal trainer Kaif Razzak. In this episode we discuss the Muslim diet, the culture, how we can still achieve our goals eating exactly the same way we always have and in way we enjoy without giving up on all other components that contribute to true health. We also covered Ramadan nutrition and gave some insight into how to approach this religious time of year for many Muslims.

#28 Fuck it, it's Christmas

December 23, 2019 08:15 - 32 minutes - 30.2 MB

In the last episode of 2019 I discuss how to approach your health & fitness over Christmas, how we need to come away from the 'fuck it' mentality over this time of year and understand that Christmas is much more than just about food.

#27 Get Lean or Die Tryin

December 11, 2019 06:46 - 27 minutes - 25.4 MB

In this episode I discuss peoples approach to exercise. How getting hot, sweaty and feeling sick doesn't mean you're necessarily working towards your goals. The negative implications that can occur through regular strenuous exercise on other areas contributing to fat loss and ultimately helping people get away from the 'calorie burn' mentality towards workouts.

#26 The Default Diet Ft. Eric Helms

November 28, 2019 16:52 - 1 hour - 69.5 MB

This week I was joined by Eric Helms, who is a coach, author and educator. In this episode we discussed his concept of the 'default diet' which is something Eric uses with himself and his bodybuilders to help combat the post show drastic weigh re-gain, binge eating tendencies, poor relationships with food and in some cases eating disorders. We spoke about quantitative and qualitative variables, internal and external hunger cues, and delved deep into more understanding about volumetrics of fo...

#25 Rapid Fat Loss Ft. Danny Lennon

November 12, 2019 06:36 - 1 hour - 65.5 MB

This week I was joined by Danny Lennon who is a very well known and respected educator in the field of nutrition and founder of Sigma Nutrition. Danny has a masters in nutritional sciences and has worked as a performance nutritionist with a wide variety of clients ranging from mixed martial artists to boxers. Today we spoke about rapid fat loss. We discussed calorie deficits, aggressive calorie deficits and some of the assumptions that come with aggressive dieting, such as their impact on mus...

#24 Fat Loss For Females Ft. Lyle McDonald

October 29, 2019 06:31 - 1 hour - 83.6 MB

This week I was joined by Lyle McDonald, who is the author of ' The Women's Book - A Guide to Nutrition, Fat loss and Muscle Gain. We discussed all things female physiology, such as the menstrual cycle and much much more. This episode was brilliant and one I think all women should listen to, not just for the scientific information shared but also the practical.

#23 Falling Off The Diet Wagon Ft. Jacob Schepis

October 15, 2019 05:30 - 1 hour - 56.5 MB

This week I was joined by Jacob Schepis who is personal trainer from Melbourne, Australia. Jacob is the owner of JPS fitness and JPS education which a very well known educational company for personal trainers. We discussed diet adherence, nutritional periodization and the importance of weight maintenance, all of which are very important when it comes to NOT falling off the diet wagon.

#22 Health At Every Size Ft. Jordan Syatt

October 01, 2019 06:39 - 1 hour - 55.8 MB

This week I was joined by Jordan Syatt who is a strength and nutrition coach from the U.S. Jordan is very popular on social media and his videos and content have exploded over the last few years. We discussed the health at every size movement, Jordan's videos exposing BS weight loss products sold on our high streets and much more.

#21 The Hungry Brain Ft. Stephan Guyenet

September 10, 2019 05:58 - 1 hour - 70.4 MB

This week I was joined by Dr Stephan Guyenet, who holds a PhD in neuroscience, who then went on to study in particular the neuroscience of obesity and eating behaviour. In this episode we spoke about the neuroscience of overeating and how the brain regulates body fatness. He also spoke in detail how our brains circuits work within this us and from a evolutionary standpoint how they're still driving certain behaviours from caloric balance standpoint. This one you will find very interesting!

#20 Too Scared To Lift Part 2

September 06, 2019 05:59 - 34 minutes - 31.5 MB

In part 2 of ‘Too Scared To Lift’ David continues to talk about programming for beginners to help them develop the confidence and education to go into the gym and lift weights.

#19 Too Scared To Lift Part 1

September 03, 2019 05:48 - 30 minutes - 28.4 MB

In this episode David talks about barriers to participation in resistance training, programming for beginners to help them develop the confidence and education to go into the gym and lift weights.

#18 Leaving Behind MyFitnessPal Ft. Shannon Beer

August 19, 2019 05:48 - 1 hour - 59.4 MB

This week I was joined by Shannon Beer who is a MMU certified nutritionist and coach at Flex success. In this episode we covered some very important topics when it comes down to successful weight management. We discussed the pros and cons of using apps like my fitness pal and the many different nutritional strategies and interventions you can use other than necessarily counting calories, esp during times of hectic work commitments and holidays. Lastly and most importantly we covered the impo...

#17 That GUT Feeling Ft. Dr Gabrielle Fundaro

August 12, 2019 06:28 - 47 minutes - 44.1 MB

This week I was joined by Dr Gabrielle Fundaro who is a Renaissance Periodization coach, ISSN Certificed Sports Nutritionist and ACE certified Health Coach. She also holds a PhD in Human Nutrition, foods and Exercise. In this episode we discussed the ever so popular topic of late, gut health. Gabrielle gave a solid account of what it is in layman's terms, not to mention she certainly cleared the many assumptions and myths that surround this area.

#16 All Things Obesity Ft. Sophie Medlin

August 06, 2019 06:23 - 1 hour - 58.5 MB

This week I was joined by Dietitian Sophie Medlin, we discussed all things Obesity. Covering what we believe are key drivers to the ever growing Obesity rates in the U.K. We also spoke about the latest 'Cancer Research' campaign, the health and every size movement (HAES), weight stigma and diet culture.

#15 The M Word Ft. Matt Duncan

August 01, 2019 05:59 - 1 hour - 56.6 MB

Today I was joined by Matt Duncan a personal trainer from the U.K currently working in Sydney, Australia. We discussed motivation and he shared a great insight into this very popular topic and some incredibly powerful stories of his work with some clients.

#14 Emotional Eating & Sustainable Fat Loss Ft. Steve Taylor

July 15, 2019 05:59 - 1 hour - 62.5 MB

In this episode David was joined by Steve Taylor who is a registered dietitian from the U.S. They discussed everything you need to know about emotional eating with brilliant tips how to combat this problem. Finally, they explored sustainable fat loss and how important it is to set up an adaptable and enjoyable game plan for long term success.

#13 Beating Body Image

July 04, 2019 11:31 - 25 minutes - 24 MB

In this episode David discusses body image and shares his experience with this topic. Usually the number 13 represents bad luck, however you will actually be in luck listening to this episode (13) of the 'Fatfix' podcast as this ones not to be missed if you suffer from poor body image.

#12 Fat Loss NOT Health Loss Ft. Luke Leaman

June 20, 2019 05:57 - 52 minutes - 48.7 MB

This week David was joined by Luke Leaman of Muscle Nerds. We covered the many mistakes people make when it comes to losing body fat and how many neglect their health chasing their goal.

#11 Fat Loss Culture Ft. Juggy Sidhu

June 10, 2019 05:14 - 52 minutes - 48.1 MB

Welcome to series 2, my first guest on the show was Juggy Sidhu also known as the 'Indian Body Coach'. We delved into how important it is to understand a persons a culture when it comes to nutrition, how to deal with social occasions within the Indian community and how you don't have to be a weirdo and take Tupperware to Indian weddings to lose weight.

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