In this episode, I sit down with world champion athlete Hattie Boydle to talk training, recovery, body image, and how to turn adversity into strength. Her story is raw, empowering, and full of lessons every lifter needs to hear.

The 10 best and worst exercises for building muscle and WHY.   Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/   Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1   Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans   Get in touch 👋 Instagram: https://www.instagram.com/brockashby Tiktok: https://www.tiktok.com/brockashby E-mail: https://teambrockashby.com/contact   Timestamps: 0:00 - Intro 1:13 - Chest 5:55 - Shoulders 10:58 - Triceps 16:35 - Lats 21:20 - Rhomboids/mid-back 25:14 - Biceps 29:32 - Quadriceps 33:14 - Hamstrings 36:29 - Calves 37:44 - Abdominals Let's go 💪

Loren's been a friend since I was a young teenager. To see her work hard, climb to the top and perform with the best has been so satisfying. here's how she did it.Loren's insta: https://www.instagram.com/lorenkitto/?hl=enUse my FREE calorie calculator 🔥 http://calc.teambrockashby.com/Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansGet in touch 👋Instagram: https://www.instagram.com/brockashbyTiktok: https://www.tiktok.com/brockashbyYoutube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQE-mail: https://teambrockashby.com/contactLet's go 💪

Pro rugby player and great mate, Jono Kitto, opens up about a side of life that not many rugby players are open to chat about. What a man!Follow Jono on instagram: @jonokittoUse my FREE calorie calculator 🔥 http://calc.teambrockashby.com/Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/Get in touch 👋Instagram: https://www.instagram.com/brockashbyTiktok: https://www.tiktok.com/brockashbyYoutube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQE-mail: https://teambrockashby.com/contactLet's go 💪

Renee is a Naturopath and a wealth of knowledge when it comes to fertility, pregnancy and post partum. She is also a member of Built By Brock, my online coaching membership, so she lifts weights (really well) and walks the walk of a mother striving to better her health every day.   Renee's instagram: https://www.instagram.com/reneelynch_naturopath/   Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/   Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1   Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans   Get in touch 👋 Instagram: https://www.instagram.com/brockashby   Tiktok: https://www.tiktok.com/brockashby   Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ   E-mail: https://teambrockashby.com/contact   Let's go 💪

What a pleasure it was to have Dr. Sue Varma on the show and drop gems of knowledge around optimism, mental health and living your best life when times get tough.Her website is here: https://www.doctorsuevarma.com/Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansGet in touch 👋Instagram: https://www.instagram.com/brockashbyTiktok: https://www.tiktok.com/brockashbyYoutube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQE-mail: https://teambrockashby.com/contactTimestamps0:00 - Intro1:15 - How Dr. Sue Found Optimism5:20 - Practical Optimism vs. 'Airy Fair' Optimism16:39 - How To Get Through Tough Times41:04 - The Power of Proficiency47:50 - The Impact Of Social Media On Our LivesLet's go 💪

Its my birthday! Subscribing to the channel is the only birthday present I want.Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansGet in touch 👋Instagram: https://www.instagram.com/brockashbyTiktok: https://www.tiktok.com/brockashbyYoutube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQE-mail: https://teambrockashby.com/contactLet's go 💪

Dr. John Whyte is the Chief Medical Officer of WebMD and is also a well established author. He has written books that give practical advice on how to take control of your heart disease risk, diabetes risk, and what we are specifically going to talk about today, cancer risk. Cancer is something that unfortunately most of us are impacted by yet our knowledge of the topic is relatively sparse. In this episode you can expect to learn how to manage your own personal cancer risk through the food that you consume on a day to basis, the physical activity you participate in (and what intensity it should be at) and the impact sleep and chronic stress has on the cells in your body.Dr. John Whyte's website: https://www.drjohnwhyte.com/Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansGet in touch 👋Instagram: https://www.instagram.com/brockashbyTiktok: https://www.tiktok.com/brockashbyYoutube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQE-mail: https://teambrockashby.com/contactTimestamps:0:00 - Intro0:49 - Why Dr. John Whyte Wrote 'How To Take Control Of Your Cancer Risk'1:41 - The #1 Cancer Myth3:20 - Food Is Medicine17:24 - Exercise & Cancer Prevention25:17 - More Cancer Myths Debunked34:08 - Stress, Mental Health & SleepLet's go 💪

Ron Robinson is a cosmetic chemist and is the founder and CEO of BeautyStat. He is a wealth of knowledge in skincare and today we unpack many myths and also tips to better your skin health. You can expect to learn the role of nutrition in skincare, the two major things to avoid for radiant skin and what your favourite influencers are getting wrong with their viral skincare routine videos.Ron's instagram: https://www.instagram.com/ronrobinsoncosmeticchemistUse my FREE calorie calculator 🔥 http://calc.teambrockashby.com/Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansGet in touch 👋Instagram: https://www.instagram.com/brockashbyTiktok: https://www.tiktok.com/brockashbyYoutube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQE-mail: https://teambrockashby.com/contactLet's go 💪

Jordan Sullivan aka The Fight Dietician is the Head Performance Nutritionist of The Fight Dietitian and the Co-Founder of Trainade, a hydration supplement. This local Australian came on to The Better With Brock Podcast to share what it's like to be in the trenches with Alex Volkanovski at his most recent UFC match where he lost 12kg in 11 days and the difference between losing fat and losing weight and the other factors that come in to play.You can expect to learn what goes into a fight camp for a UFC match, the difference between fat loss and weight loss, how to prep for a martial art competition, why Trainade is necessary in the hydration drink space and how to utilise beta alanine and nutrition for workouts.Jordan's instagram page: https://www.instagram.com/the_fightdietitian/Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansGet in touch 👋Instagram: https://www.instagram.com/brockashbyTiktok: https://www.tiktok.com/brockashbyYoutube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQE-mail: https://teambrockashby.com/contact

Dr. Mike Israetel is the co-founder of Renaissance Periodisation. He is a sport scientist, a gym bro and a stand up comedian. Well that last past isn't true but you'll understand what I mean when Mike mentions his story about driving to Melbourne.You can expect to learn how to workout effectively and efficiently, how to get the most out of every rep in your workouts, why the stimulus to fatigue ratio is important and how to prevent injury when mixing lifting weights with combat sport.Dr. Mike's channel: https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVgUse my FREE calorie calculator 🔥 http://calc.teambrockashby.com/Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansGet in touch 👋 Instagram: https://www.instagram.com/brockashbyTiktok: https://www.tiktok.com/brockashbyYoutube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQE-mail: team@teambrockashby.comLet's go 💪

Cindy Arevalo is the Australian Bikini Champion and is now preparing for her competition in 2024 in the IFBB. In this podcast, you can expect to learn the process Cindy has gone through to achieve her bodybuilding success and physique, what her diet and training looks like, why she has switched from WBFF to IFBB, the role social media is having on bodybuilding shows and how she manages being a mother on top of all of this.Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansGet in touch 👋Instagram: https://www.instagram.com/brockashbyTiktok: https://www.tiktok.com/brockashbyYoutube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQE-mail: team@teambrockashby.comTimestamps:0:00 - Intro1:49 - The Love For Competing In Bodybuilding17:59 - Meal Plans Vs. Flexible Dieting27:25 - Cindy's Training & Change Of Bodybuilding Divisions48:58 - The Day Cindy Became Australian Bikini Champion56:10 - Social Media In Bodybuilding1:17:32 - The Role Of Gratitude In Physical PursuitsLet's go 💪

Today I opened up my social media accounts and answered some live fitness questions off the cuff. No research, no rehearsals, all live.You can expect to learn what rate of fat loss is the best, how you should balance variety and repetition, genetic fat distribution and how often to change programs. Enjoy!Listen to The Better With Brock Podcast on other platforms 🎙️Spotify: https://open.spotify.com/show/0qos5coCjtEV8t7zJszP0pApple Podcast: https://podcasts.apple.com/us/podcast/the-better-with-brock-podcast/id1595956662Amazon: https://music.amazon.com/podcasts/2ec1b725-5866-4539-a6ff-550e29c61921Google: https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkLnBvZGJlYW4uY29tL3RoZWJldHRlcndpdGhicm9ja3BvZGNhc3QvZmVlZC54bWwJoin my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansGet in touch with Brock 👋Instagram: https://www.instagram.com/brockashbyTiktok: https://www.tiktok.com/brockashbyYoutube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQTimestamps:0:00 - Intro1:07 - Can you control where you store body fat?11:03 - Variety vs. repetition19:48 - Fast fat loss vs. slow fat loss29:22 - Burpees and why I hate them37:20 - How to get defined legs without getting bulky41:06 - How long should you bulk for?47:32 - When to get in and out of a calorie deficitLet's go 💪

Everyone and their uncle will give you advice on how to build muscle. Most of it is not founded on anything but good old bro's spreading rumours in the gym like "eat big to get big bro" or fitness influencers telling you anything to get them to sign up to their cookie-cutter program.This is not that advice. Enjoy!Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1 Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansLet's go 💪

Fat loss is simple and complicated at the same time but people are making it way more complicated than it needs to be. Let me explain to you where people are leading you astray and how you can lose fat... the best way (in my opinion). Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1 Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansTimestamps:0:00 - Intro1:59 - High reps/low weight13:03 - Lo carb diets25:30 - Keto diet28:28 - Vegan diet31:50 - Intermittent fasting37:02 - Cardio42:31 - Eating for your body type (V-Shred)44:55 - Spot reduction51:20 - The best way to lose fatLet's go 💪

In my Built By Brock program, there is a Weekly Live Coaching Call every week and this week it was Scott and I talking about his progress being my client for over two years.   Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1   Check out my Team Brock Ashby online personal training programs here and get coached by me like Scott is 💪 https://teambrockashby.com/plans   Timestamps: 0:00 - Intro 0:17 - The Built By Brock 8 Week Challenge 7:15 - Is there a need to have an extremely high protein diet? 13:20 - Creatine 16:12 - Scott's strength training 24:00 - Goal setting 30:16 - The bulking mindset 31:42 - The USA nutrition food label system   Let's go 💪

As a new dad myself, this is what I'm doing to transform my own body and the parents that I train.Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansTimestamps:0:00 - Intro1:13 - Calories9:20 - Macronutrients16:25 - Micronutrients17:50 - Meal timing / frequency23:24 - Supplements27:47 - Meal prep service34:24 - Training and workouts41:52 - How I would program for a busy parent45:43 - Benefits of training at home48:34 - The importance of walking54:00 - SleepLet's go 💪

Burning calories is not just about skipping your rest periods, doing burpees and jumping around like a mad man. There is a science to it and once you understand it, it can empower you to elevate your body transformation.Use my FREE calorie calculator here 🔥 http://calc.teambrockashby.com/Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansTimestamps:0:00 - Intro0:24 - The 4 components of calorie expenditure7:16 - Basal Metabolic Rate (BMR)09:40 - Total Daily Energy Expenditure (TDEE)16:30 - How to burn as many calories as possible24:29 - Eating calories vs burning calories27:58 - Fitness tracker calorie expenditure accuracy30:32 - The Team Brock Ashby approach to progress33:33 - What to do once you know how many calories you burn38:10 - The power of walkingLet's go 💪

Join our Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out our Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansTimestamps:0:00 - Intro0:38 - My BBB 8 week fat loss challenge1:25 - Push breakfast back later into the day9:16 - Eliminate snacking11:00 - Increase your fibre intake16:53 - Increase your physical activity levels22:30 - Track calories27:21 - Have a tea30:40 - Motivational Mailing List ReadingLet's go 💪

What is the best rep range for building muscle? This question is a big debate so in this episode I break it down in to the best rep range, the best amount of reps for certain exercises and what really matters when it comes to building muscle.Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plansTimestamps:0:00 - Intro0:40 - What is a repetition/rep range?1:55 - Intensity & why it matters for building muscle 11:15 - The best rep range to build muscle24:05 - Rep ranges for specific exercises37:28 - How reps & intensity impact injury40:25 - Productivity hackLet's go 💪