Let that joint issue go too long, or had a set go wrong? Here's how to best recover and get back into the gym.
This week's topics:
1. How injuries happen / What to do first 11:24
2. What not to do & who to go see 17:20
3. Don't let emotion win - How to adapt 23:30
4. Nutrition & mindset mistakes when injured 36:11
Get & keep your summer body: Workshop
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Prep done... what's next? Don't make the mistake we see all too often - relinquishing control, and lacking planning.
This week's topics:
1. Nationals recap - Wins, lessons & plans 11:52
2. Don't underestimate post-show recovery 33:09
3. Reverse dieting & training alterations 39:07
4. Post-prep mentality can be difficult 41:45
Get & keep your summer body: Workshop
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Here's how tweaking your approach to hydration & meal planning can solve the bloat & sluggishness in your surplus / growth phase.
This week's topics:
1. How to do a surplus the right way 32:42
2. Hydration isn't just drinking water 41:03
3. Why we recommend making meal plans 50:51
4. Do you have to track food forever? 56:55
Get & keep your summer body: Workshop
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Thinking about competing? Here's what our recent squad learned in their prep, and on comp day.
This week's topics:
1. Recapping our first-time bodybuilders 17:30
2. Wins aren't guaranteed, and that's okay 30:01
3. How quickly do you expect improvement? 35:46
4. The biggest lessons taken away 43:30
Get & keep your summer body: Workshop
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
You've done the hard work - but what next? Do you just let go, fall off-track, and do it all again next year? You don't have to.
This week's topics:
1. How to overcome perfectionism 7:53
2. What's the plan after the goal? 19:50
3. When to adjust your plan 30:20
4. The system is the "magic" 35:38
Get & keep your summer body: Workshop
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
The boys sift through rapid-fire Q&A covering training mistakes, bulking tips, how to nail your prep + comp day, and under-rated supplements.
This week's topics:
1. Kayla's stage debut - NBA Wellness 14:01
2. Biggest mistakes of male & female lifters 28:48
3. How to keep appetite high in a surplus 30:42
4. Peak week Dos & Don'ts checklist 34:20
5. Under & over-rated supplements 39:15
Get & keep your summer body: Workshop
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Feel like you're giving it your all, but you've stopped progressing? Fellow coach and Jason's client Yiannis joins us for a discussion on training effort, consistency, and an all-important mentality shift.
This week's topics:
1. When I realised I needed a coach 17:43
2. Effort you didn't know you had 24:03
3. Conquering the trap of comparison 30:43
4. What I got wrong about coaching 46:59
Get & keep your summer body: Workshop
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Having just had several clients compete in powerlifting and bodybuilding, and more lined up... Are the STCfit coaches getting the itch again?
This week's topics:
1. Peaking bodybuilders vs. powerlifters 1:10
2. Deciding that the pursuit is for you 23:40
3. How our APL Nationals squad did 32:36
Get & keep your summer body: Workshop
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Cut through the confusion - here's what we take, what we recommend for our clients, and everything else in-between.
This week's topics:
1. Protein powder - which types & why? 4:13
2. Boosters: caffeine, creatine, electrolytes 11:15
3. Health stack: fish oil, magnesium, vitamins 19:32
4. Cognitive enhancers that aren't just hype 29:48
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Before you throw in the towel - run through these questions and numbers first.
This week's topics:
1. Locking in even when progress isn't visible 20:53
2. Same exercise more than once per week? 26:10
3. How long should you stay on a program? 29:48
4. Struggling with bulking / getting food in? 40:15
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Is it all just marketing? Here's the actual truth about protein - requirements, considerations, and flow-on effects.
This week's topics:
1. Protein myths - how much do you need? 15:48
2. "Protein foods" - useful, or marketing? 23:03
3. How often should you be competing? 36:00
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
What matters most in building your dream physique? Motivation, expectations, mentality & more discussed this week.
This week's topics:
1. When your gym gets taken away 11:50
2. Standards, masculinity & role models 20:14
3. Physique-building expectations vs. reality 28:44
4. Should you weigh your food & how? 41:08
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Plan to go off-plan? Or don't go off-plan in the first place? Here are some weekend strategies we like to consider.
This week's topics:
1. Why weekends are keeping you stuck 21:02
2. How much weekend calories can matter 27:13
3. Planning outings without going all-in 31:28
4. How to make it repeatable every week 37:43
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Sticking with the process might suck sometimes, and make you second-guess. Here's how to stay with it, but not chase difficulty for no good reason.
This week's topics:
1. What the result you want requires 26:29
2. Harder doesn't always mean better 35:29
3. The bodybuilding standards debate 37:38
4. Can feedback / criticism be positive? 43:49
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Maybe what you need isn't comfort, but the right locked-in, dialed-in approach.
This week's topics:
1. How & why rapid fat loss can work 15:32
2. Training specifics during a deficit 19:19
3. Your diet isn't just during the cut 28:29
4. Lifestyle is the key you're missing 38:39
Lose 4kg/3cm in 6 weeks: Transformer
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Showing up every day, but still frustrated from the lack of results? This episode is for you.
This week's topics:
1. Is your effort in the wrong areas? 12:43
2. The answer to most plateaus 22:06
3. The diet trap that holds you back 28:53
4. Weekends are why you're stuck 33:54
Lose 4kg/3cm in 6 weeks: Transformer
Strong & Lean in 16: Learn more
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Sick of taking a week off every 4 weeks? Always at the gym, but stuck spinning your tyres in terms of progress? Here's your solution.
This week's topics:
1. Gym attire - where's the line? 7:40
2. Why you keep starting over 21:13
3. Training hard, but is it working? 33:40
4. The perfect lower body warm-up 40:47
Lose 4kg/3cm in 6 weeks: Transformer
Strong & Lean in 16: Learn more
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Ozempic/PEDs in bodybuilding, training mistakes we've made, and ways to bring up lagging muscles - strap in for this ep.
This week's topics:
1. The ozempic bodybuilding debate 17:33
2. PEDs - The rules & the ethics 28:52
3. Worst training decisions we've made 33:53
4. Why your delts aren't growing 39:10
Lose 4kg/3cm in 6 weeks: Transformer
Strong & Lean in 16: Learn more
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Here's why most people would benefit from a photoshoot prep; It's not as scary as you think, and it's about more than just the photos.
This week's topics:
1. What people get wrong about photoshoots 8:02
2. How long you actually need to prep 21:11
3. Don't peak for a photoshoot like a comp 32:38
4. How / why the day itself changes you 36:34
Lose 4kg/3cm in 6 weeks: Transformer
Strong & Lean in 16: Learn more
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
Social media has warped fitness - here's what really matters when it comes to making progress with your physique.
This week's topics:
1. Why fitness content keeps you average 13:16
2. Why you shouldn't train like the pros 22:03
3. Is it fatigue, or lack of working hard? 29:28
4. The 3% rule - What it takes to be elite 43:09
Lose 4kg/3cm in 6 weeks: Transformer
Strong & Lean in 16: Learn more
Join our community and hang out: Access
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!