PropaneFitness Podcast
268 episodes - English - Latest episode: about 1 year ago - ★★★★★ - 11 ratingsInterviews, Q and A and banter, all based on the most rapid ways to gain muscle and lose fat. Looking to grow your online coaching business? See our business podcast here: https://podcasts.apple.com/us/podcast/grow-your-online-fitness-business/id1479418251?ign-mpt=uo%3D4
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Episodes
24 training hacks to transform your body (for less than £100)
May 02, 2023 22:43 - 15 minutes - 11 MBhttps://youtu.be/yC1SYzaSMwQ [00:00:00] Introduction and overview of training hacks[00:00:21] Importance of weightlifting and link to free program[00:01:13] Hack #1: Give yourself permission to go through the motions and limit weight lifted[00:02:03] Hack #2: Use wifi scales to track weight and eliminate friction[00:02:51] Hack #3: Evidence-based tips for dealing with Doms[00:03:26] Hack #4: Get a pair of para lats for versatility and upper body mass[00:03:44] Hack #5: Go for a quick walk up...
What happened to the podcast? [Important]
March 09, 2023 13:34 - 1 minute - 513 KBWe haven't died. Make sure to subscribe to all of these to hear from us, we're still taking requests, but our efforts are mainly focused towards Youtube and our other podcast below. Subscribe below, and we'll see you over there 👊️. Youtube The Grow Your Online Fitness Business podcast Instagram Twitter
Would you rather?
February 11, 2023 14:45 - 27 minutes - 25.3 MBYes, we haven't uploaded on here for a while. Remember that you can catch us on Youtube and our Business Podcast where we post every week.
How to escape your Hustle Culture addiction
August 24, 2022 11:00 - 29 minutes - 20 MBWe received this brilliant question from an anonymous reader: Here's our reply: https://www.youtube.com/watch?v=QmWPKfO6l6A&feature=youtu.be Remember, we upload much more regularly on our other podcast here to help you to grow your online fitness business: https://open.spotify.com/show/5hvdMcB2ba4ua4812pMkuJ
How to use red light therapy to maximise muscle gain, sleep, recovery and health – Daniel Ebbett
June 24, 2022 13:31 - 57 minutes - 5 MBIf you've seen my video rundown of red light therapy, here is the full discussion with expert from blockbluelight, Daniel Ebbett. Use code PROPANE at checkout for 10% off all of his products. https://youtu.be/7cjZwllSaZY Discussing: Dan's journey of discovery Why is nobody talking about this? The big picture goal Easy wins from a light perspective The main benefits How the power compares to sunlightWhy are devices not all created equal. The price difference is not worth getting a bu...
Ex-Herbalife rep reveals her experience: debt, depression, doubt.
March 24, 2022 07:00 - 1 hour - 63.9 MBhttps://www.youtube.com/watch?app=desktop&v=qi2TlbAYPRw&feature=youtu.be We spoke to Natalie, a Herbalife distributor who got in touch with me after watching this video and seeing things coming together. Absolutely fascinating, vulnerable discussion. 0:00 Intro3:25 Getting into Herbalife11:01 Community support12:55 Becoming a distributor16:50 How much money did you make?26:10 Moral dilemma30:19 Quitting herbalife36:05 Husband joining42:35 How it feels to be out46:30 Losing trust of clients...
Woman crushed by 180kg, eating zero calorie ear wax and should you sell digital products?
March 23, 2022 11:22 - 1 hour - 68.8 MBSeason 2, episode 3: https://youtu.be/A3pvxkQRXRw
Screaming & farting | how NOT to do copywriting | The best business book | Are business coaches legit?
March 16, 2022 11:18 - 1 hour - 59 MBThis week we cover four very important topics: – Sitting and smiling for 4 hours a day– Why every train journey is a sensory assault of screaming and farting– The best business book– Are business coaches legit? Should you hire one for a total business overhaul, or to solve a specific problem? Send in your questions!https://propane-business.com/ask-us-anything/ Find out more about Propane Business:– https://propanefitness.com/businesspodcast– https://propane-business.com/Youtube: https://ww...
Breast milk, 1 million litres of semen, ‘talking professor’ as an online coach, balancing short vs long term – Podcast S2E1
March 09, 2022 10:47 - 51.7 MBWelcome back - after overwhelming demand to restart the podcast, here we are. Here we cover: Bodybuilders drinking breast milk for gainsOur experience getting drug testedHow many calories in a million litres of semenWhy you should stop ‘talking professor’ as an online coachHow to balance working ON the business vs working IN the business See our full guide for setting up a profitable online fitness business and book a call with us here: https://propanefitness.com/businesspodcast Ask us a ...
Should you go to university? (Why I spent 10 years there)
September 26, 2021 13:44 - 3 Byteshttps://youtu.be/UMoz_DlMnTM 0:00 Intro0:45 Employability1:20 Higher salaries?3:15 Safety net4:30 Uni vs apprenticeship5:00 ‘I dont know what to do'6:10 Better than university7:00 Why non-graduates fail9:33 Costs11:00 Social life11:20 Conclusion: Further reading:How to survive university https://www.youtube.com/watch?v=WA-QdS_ncXMThe Way of the superior man: https://amzn.to/3nzU0Am Learn more about how to build and deliver a profitable online programme to your clients, and gain financial f...
Do trans athletes have an advantage in sport? ⚧️ Doctor & Transgender Weightlifter Explain
August 23, 2021 18:34 - 17 minutes - 24.6 MBThis was a bit of a sensitive topic: We're fortunate to have the opinion of a transgender friend of mine to discuss his experience on testosterone, and thoughts on fairness in men & women's sport. I may have misstepped in some of these comments: My goal is not to offend, but to outline the positions on both sides of the argument: the right for cisgender women to compete in a competitive sporting environment that is protected from male advantage, as well as the right to inclusion of transgend...
Ben Ford: Lessons from an Ex-Marine turned programmer
August 01, 2021 06:00 - 58 minutes - 53.8 MBBen helps founders apply operational principles from the Royal Marines and 10 years in tech leadership to evolve world-beating tech teams. He uses a systems approach, with more breadth than dogmatic agile consulting, and deep technical experience that's missing in business coaching. We discuss: The synergy from two worlds: being a marine and software development.Developing situational awarenessHow to avoid getting shotWhat Ben sees most people lackingA set of mental modelsOODAHow to move fr...
Instagram Q&A: Answering more of your questions
July 11, 2021 06:00 - 1 hour - 57.6 MBJonny and Yusef are back answering more of your questions from Instagram this week, including bangers such as: How to become a rich AF digital nomadFavourite weird exercisesStupidest fitness trends that we've followed in the pastWould you have sex with a man for £1mHow to become a PT in 2021Is 'nervous system' training bullshit?
Answering Your Questions
May 16, 2021 06:00 - 55 minutes - 56.5 MBIt’s here... we all sit down to answer the most burning questions that you all asked via Instagram. Get ready for some absolute truth.
Doctor Reviews Herbalife (Liver failure?)
May 08, 2021 09:48 - 12 minutes - 16.9 MBThis has been a common request. So here we are. The full scoop. Enjoy: https://www.youtube.com/watch?v=qSZnTQjIVao&feature=youtu.be Timestamps: 0:00 Intro1:00 Herbalife's Nutritional Principles 📜3:13 My Experience at Their Event 👯4:40 Multilevel Marketing Schemes 🔺6:53 The Product 🍼9:52 Taste 🤢10:19 Alleged Contaminants 💊
Re-cast: A beginner’s guide to consciousness with Jay Campbell
April 18, 2021 13:15 - 49.1 MBThis week we have an absolute banger of a re-cast for you. After we chatted to Jay Campbell, he invited me (Yusef) on to his own podcast. I was on form that day, and know that you'll benefit from it. We cover a lot of things that I usually shy away from speaking about, so prepare for something a little different. Learn more about Jay here, and get hold of his free eBooks where he dives deep into hormone optimisation, without the pseudoscience. More people than ever before are trying to get ...
Lessons From The Doctor Who Went To Prison
April 04, 2021 06:00 - 49 minutes - 48.2 MB…the absence of usually ever-present feelings of missing out on life, the crux upon which a prison sentence exerts its punishment. It did feel somewhat like the rest of the country had sunk to our level of existence, just with the trappings of Netflix and Deliveroo. My former colleagues in the NHS being lauded as heroes, whilst I sat in prison a villain. This week we have something a little different. I chat to Dr Tim Kerr with a fascinating story, drawing wisdom from prison life into moder...
Is Tracking A Waste Of Time?
March 14, 2021 10:53 - 23 minutes - 25.2 MBYusef and Jonny chat about what they actually each track, how tracking has changed over the years for them, processing the data and what really matters.
Yuri Marmerstein: How To Move Like A Gymnast
March 07, 2021 07:10 - 1 hour - 79 MBMost of us haven't been pushed into the splits by our coach from 5 years old. So is it too late to learn to move like an acrobat? Yuri Marmerstein is an acrobat, handbalancer and adult learner, which sets him apart as a fantastic teacher. Unlike many gymnastics coaches, he recognises that adults have different needs and constraints too. Also covering: How to periodise gymnastics with bodybuildingHow to learn many skills at onceThe games your ego plays when you're learning new skillsWhere t...
Instagram Q&A
March 03, 2021 07:28 - 27 minutes - 29.1 MBYusef and Jonny field some of your questions from Instagram. Covering fitness, coaching, business advice and a whole lot more. There’s also an exciting call for Jonny and the guys even make their own sound effects. Reference: 10 characteristics of an enlightened relationship - https://www.youtube.com/watch?v=g6jh5QUWPk0
Are You Causing Problems For Your Future Self?
February 21, 2021 20:54 - 15 minutes - 16.3 MBLet's talk about future-proofing your decisions. Such as choosing software, sometimes it feels like picking the thing that’s cheapest or easiest to set up is the right choice but this can cause big issues down the line. Try and help your future self.
Doctor Vs Health Coach: Who to trust? | ReCast via Adam McDonald
February 14, 2021 11:37 - 101 MBAdam McDonald is a bodybuilding coach whom we've been helping grow his online fitness business, Health Mastery. Recently he interviewed Yusef on the victories and foibles of the healthcare system:00:08:02 How much nutrition to you learn as a Doctor?00:20:25 The ideal healthcare system00:26:47 Did Becoming a doctor help him as a coach?00:41:59 Which professional should someone see and when?00:49:00 How much do endocrinologists know? What about twitter-certified endocrinologists?00:55:20 ...
Lessons from 2020
January 17, 2021 16:58 - 22 minutes - 24.2 MBI’ve just completed my (slightly late) 2020 annual review. Here are some lessons which I'm sure you'll value too. https://youtu.be/3zmf5JJwqUI Business 📈: What I learned Cutting the fluff and focusing on a single metric is the way to progress. For us, it was opt-ins. We have had our most profitable year by FAR by focusing on ONE product, ONE funnel. “But what about Goodharts law?” “When the measure becomes the target, it ceases to become an accurate measure.”Goodhart's Law Goodhart'...
Dr. Stu McGill: How To Fix Your Back Pain
January 10, 2021 07:30 - 2 hours - 123 MBI loved this one. Dr Stuart Mcgill, professor emeritus at University of Waterloo for 30 years, clinician and researcher is THE man to follow about fixing your back pain. He works with athletes and general population, covering the principles to cure your back problems and sciatica. He's published over 240 papers, and written several books about back pain. Here he covers how to fix your lower back pain with a systematic and individualised approach. This year we're seeing a lot of sitting in ...
Emmet Louis On How Stretching Is A Laser Into Your Soul
January 03, 2021 11:34 - 1 hour - 74.3 MBWe had Emmet Louis on the podcast back in 2014. Since then, it's been awesome to see the evolution of his complete system for flexibility and handstands: Including: How lack of flexibility could be limiting your strength "Anyone can get side splits in a few weeks" 🤯️How gaining flexibility shines a light into your dark emotional patternsIntro to Daoism And more. Find out more from Emmet here: modernmobility.com handstandfactory.com http://emmetlouis.com/
Life Hacks #201
December 27, 2020 09:30 - 1 hour - 103 MBWe join Chris Williamson from Modern Wisdom as we begin the 2nd Season of Life Hacks. Our favourite tools, apps, websites, strategies & resources for a productive and efficient life. Expect to learn our real life review of the AirPods Pro, how to hack your hunger when cutting, our favourite To Do List apps, how you can manage your Instagram Inbox on desktop, a huge list of our favourite things to watch on TV and much more... https://www.youtube.com/watch?v=YgfLTq3geAA Extra Stuff:Get Chri...
Life Hacks #111
December 20, 2020 09:30 - 1 hour - 82.4 MBJonny & Yusef join Chris again as our most popular series returns! Here we go with another Life Hacks episode as we detail our favourite apps, websites, resources and products for a productive and efficient life. Expect to learn... How to send blog posts direct to your Kindle, the best electric toothbrush, how to add 20g of Protein to every cereal bowl, a pocket-sized upgrade to your holiday luggage, the best low calorie ice cream, how to flawlessly navigate a city, and much more! https://w...
Life Hacks #110
December 13, 2020 17:30 - 1 hour - 86.5 MBJonny & Yusef join Chris Williamson again for another Life Hacks episode as they detail our favourite apps, websites, resources and tools for a productive and efficient life. Expect to learn... How to make your Instagram stories look beautiful, our choice for the best phone case, how to steal coffee from Costa, why flipflops are needed at every back door, the ultimate upgrade for flossing, the best moisturiser on earth, and much more. https://www.youtube.com/watch?v=kZzSRIF2sMU Check out e...
Danny Miranda: Living a life of authenticity, programming your mind, and raising your energy
December 06, 2020 17:30 - 1 hour - 61 MBDanny Miranda is a man who has done the work: he was running an Ecommerce business, which was draining his soul. He took a deep dive into the uncomfortable reaches of his mind, and returned with a life of authenticity and some great insights to uplevel your energy and discipline. In this episode, we cover: Living a life of authenticitySelf-imageBecoming comfortable with the uncomfortableInfusing life, positivity and energy into your workWhat energy fundamentally is.Building a personal brand...
Life Hacks #109
November 29, 2020 17:30 - 1 hour - 87.1 MBHere we are for the ninth Life Hacks episode. Here we detail our favourite apps, websites, resources and tools for a productive and efficient life. Expect to learn... Why yoghurt is a savoury ketchup, how to save £1 on meal deals in the airport, how to automatically share your Instagram Stories to Facebook, the best apps for laptop keyboard shortcuts, frictionless To Do List capture, finding beautiful free images online, and much more. https://www.youtube.com/watch?v=Y_hT1D920zc Check out...
11 Things to STOP Doing to Be Productive | Burning a Clean Flame
November 22, 2020 17:30 - 6 minutes - 8.78 MB11 Things to STOP Doing to Be Productive | Burning a Clean Flame 🔥️ | https://youtu.be/zDaS0oBrq6I This is part 7 of my maximum productivity series: The exact workflow I used to get a medical degree & work as a doctor while running 2 businesses. RESOURCES MENTIONED: (discount links) Free goals process and worksheet 🐘️Evernote ✅️ Ticktick Blotter Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom Subscribe to the podcast...
My exact productivity workflow I used to get a medical degree while running 2 businesses
November 15, 2020 17:30 - 8 minutes - 11.2 MBThis is part 6 of my maximum productivity series: https://youtu.be/cVO_PTDm7ts This video is the exact workflow I used to get a medical degree & work as a doctor while running 2 businesses. See the full playlist on our channel for the complete system. RESOURCES MENTIONED: (discount links) Free goals process and worksheet 🐘️Evernote ✅️ Ticktick Blotter Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom Subscribe to the ...
What no one ever told you about focus: Maximum productivity secrets #5
November 08, 2020 17:22 - 7 minutes - 10.7 MBhttps://youtu.be/Zv4-z0W9SaE RESOURCES MENTIONED: Free goals process and worksheet 🐘️Evernote ✅️ Ticktick Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom Subscribe to the podcast Music by Gaskel Greed
How I added 25kg to my Bench Press in 8 weeks
November 07, 2020 00:51 - 3 minutes - 7.08 MBThe ridiculous thing about the training program in this post, is that it came about from stumbling across something by accident - and turned out to be the best training decision I've ever made. It's going to be a sore 8 weeks for you, but I promise that if you stick to the program, your results will speak for themselves. 1. The Backstory A couple of years ago, I was working long hours in a busy office job, and my upper body strength and size was plateauing hard. My rep performance started ...
The cure for overwhelm | How to become a productivity machine #4
November 01, 2020 17:22 - 3 minutes - 4.95 MBThis video is part 4: The cure for overwhelm See the full playlist on our channel for the complete system. https://youtu.be/0Id_rb_vA0k RESOURCES MENTIONED: Free goals process and worksheet 🐘️Evernote ✅️ Ticktick Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom Subscribe to the podcast Music by Gaskel Greed
Capture (Never forget anything again) | Maximum productivity Secrets Part #3
October 27, 2020 17:22 - 6 minutes - 9.68 MBThis video is part 3: CAPTURE 🎣️. See the full playlist on our channel for the complete system. RESOURCES MENTIONED: Mailbutler.comTobyEvernote https://youtu.be/Krz084hRRF0 Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom Subscribe to the channel Music by Gaskel Greed
The ultimate desk setup for mac (Less than £500 total)
October 20, 2020 16:13 - 10 minutes - 14.5 MBOn to part 2: https://www.youtube.com/watch?v=0Ga83VkRHWk 🎙️ Blue yeti 🖥️ Second monitor 🐦️ Goose stand 💡️ BenQ 🔊️ Bose mini soundlink ⚡ Wireless charger 💻️ Nulaxy Laptop stand 🔌 Wire tidy ⏳ Pomodoro timer ✅️ Ticktick 💺️Lumbar support This video is part 2 of my personal productivity workflow. See the full playlist on our channel for the complete system. - Free goals process and worksheet - Tiago Forte Pyramid - Eric Helms Nutritional Pyramid books
Productivity secrets: My maximum productivity workflow as doctor & business owner
October 13, 2020 16:05 - 4 minutes - 5.76 MBThis video is part 1 of my full productivity workflow. I'm so hyped to finally release this as a fully refined workflow, and I know you'll benefit immensely. So let's get into it: https://www.youtube.com/watch?v=F2gVlQb6caE See the full playlist on our channel for the complete system. Resources mentioned: Goals process and worksheetThomas Pueyo Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom Subscribe to the podcast Mu...
Meditation for beginners: Step by step guide – Kit Laughlin
October 05, 2020 11:12 - 22 minutes - 35.7 MBOur content on meditation always gets overwhelming feedback, and we've had requests for a step by step guide for beginners. Well here is an instructional guide, from the OG himself, Kit Laughlin: https://youtu.be/3CFUGYp62jw Make sure to watch the full interview: https://www.instagram.com/p/CFmdYEwgXjj/
How to get started with meditation | Kit Laughlin
September 30, 2020 16:29 - 2 hours - 188 MBKit was absolutely on FORM for this one. Here's what we cover, including a specific step by step guide to getting started with meditation at 22:00. Shownotes: 00:00 - Intro00:45 - “Stretching 2.0”01:45 - we are here today to talk about meditation03:00 - what kind of mediation is best?04:00 - basic instructions on how to start meditating05:30 - learning styles have changed07:10 - learning from written word08:15 - follow along stretching programs vs recipe programs10:15 - I have been medit...
How I read 30 books per year while working as a doctor
July 20, 2020 18:27 - 11 minutes - 16.4 MBHere's how I get through 30 books per year while working full time as a doctor. I'm no Tai Lopez, but actually I don't want to be sat here bragging about the 200 books per day that I read. There's very limited value to that. Savour the book, squeeze the lemon 🍋️, and enjoy this video: https://www.youtube.com/watch?v=9it0ET868QI
How I fixed my Chronic Back Pain
June 21, 2020 08:28 - 47 minutes - 43.3 MBContents: Overview: Basic Truths My background Main approaches to back pain Myths The pain cycle: What makes pain linger Recommendations Video version of this article: https://www.youtube.com/watch?v=hjKGuqjEkGg&feature=youtu.be “Back spasming up? You’d better ice it ASAP” - Chiropractors "If you EVER round your spine, I'm afraid you'll die.” - Osteopaths “You’ve just got weak abs, do more planks” - Rehab specialists "We could operate, but it might make it worse" - Neurosurgeons ...
Dr Asif Munaf Discusses Steroids, Booty-building drugs and dodgy supplements
April 15, 2020 12:44 - 1 hour - 87.7 MBhttps://youtu.be/R4M27RWGf4I Dr Asif Munaf is a Propane Athlete and sports medicine registrar with a special interest in performance enhancement. Here we discuss the potential perils of steroids, peptides and off-label drugs in the pursuit of a better physique. Note: Audio quality improves after 2 minutes: some tech teething problems at the start but stay tuned for some golden nuggets here, especially if you've been wondering about some of the less often talked-about effects of steroids. T...
9 Rules To Get Shredded
March 08, 2020 17:02 - 15 minutes - 19 MBBetween night shifts, Yusef takes the opportunity to talk through the rules of getting super lean. These come from his and Jonny experiences of getting absolutely shredded, everything they learnt and what not to do (they often found this out the hard way…). Original tweet: https://twitter.com/PropaneFitness/status/1149602194150191104 Make sure to subscribe on iTunes, spotify, stitcher, or whatever other podcast platform you use for exclusive episodes and goodies.
Hypertrophy 101: How to maximise muscle gain
March 01, 2020 18:39 - 48 minutes - 66.8 MBhttps://youtu.be/rpsuyk0i0D0 Private Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can start by getting your free macros here.
Efficiency is Everything: Engineering your life for maximum productivity
January 15, 2020 18:03 - 1 hour - 67.2 MBMichael Kirk: An industrial engineer applying principles of production to your business, fitness and life. We cover: Why we share a mutual love for the Shoe HornThe 7 forms of waste ruining your profitabilityHow to generate the essential KPIs for How to prevent a cancelling client from derailing your dayHow to identify the value adding steps to optimise your marketing, lead generation, and product deliveryThe philosophical difference between ‘doing things FASTER’ and ‘doing the RIGHT things...
Q&A: Dealing with IBS – Irritable Bowel Syndrome
September 01, 2019 21:08 - 27 minutes - 49.4 MBPrivate Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol. This week we discuss IBS: Irritable Bowel Syndrome. Remember, this video is an overview of the condition, and what you ...
PropanePodcast: Aanghel: Ex-vegan turned carnivore on changing your identity, nofap, meditation, primal scream therapy
August 17, 2019 13:36 - 1 hour - 71.8 MBAanghel has been my (Yusef) meditation coach for the last 2 years, and has transformed his body and mind using some of the tools discussed in the podcast. He adopts the same recklessly experimental approach to life as we do, testing approaches by fully throwing himself into: Primal scream therapyNofapVeganismCarnivore dietPineal gland decalcificationMeditation & dynamic meditationCold showers https://www.youtube.com/watch?v=L3kKZR1ZhI0&feature=youtu.be Subscribe to his youtube channel fo...
Orthorexia: When ‘Healthy Eating’ becomes an obsession
August 06, 2019 04:00 - 53 minutes - 76.8 MBThis week, Jonny and Yusef discuss the dark side of 'healthy eating'. Watch below: This week, Jonny and Yusef discuss the dark side of 'healthy eating'. Watch below. Make sure to subscribe on iTunes, spotify, stitcher, or whatever other podcast platform you use for exclusive episodes and goodies. ALSO: If you leave us a review that tickles us and we read it out on the podcast, we'll send you a free version of our V-taper AND Fast(er) Fat Loss Programmes: 2 tools to supercharge your physiq...
Quick and Dirty Cues for Better Technique | PropanePodcast #218
July 28, 2019 08:30 - 18 minutes - 32.8 MBThis was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol. https://www.youtube.com/watch?v=h7M7rHhmjOc&feature=youtu.be