Nutrition doesn’t need to be complicated, you will often find people obsess over details and things that don’t matter in the bigger picture.

Humans are creatures of habits, you already have enough meal ideas, enough information to win you just need to systemise it in a way that works for you.

Todays episode is about helping you create clarity in a noisy environment that often focus on the wrong things.

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Getting caught up in perfect or the idea of perfect isn’t the goal, progress, learning and growth is.

The most efficient way to make progress is pick one constraint, the one that will have the biggest impact, then add layers.

Often we try to do everything at once, this will lead to spread out poor efforts, overwhelm and most people never get past this.

This episode is about helping you find your main constraint so you can go all in and win. 

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The real question isn’t what you can tolerate, it’s what actually drives meaningful, long term results and just as importantly, what needs to be removed.

Training shouldn’t take away from your life. It should add to it.

Repeat that again.

Training shouldn’t take away from your life. It should add to it.

Todays episode is all about perspective.

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I say this all the time, but you cannot out-train bad positions.

You can try to activate muscle groups, bring up weak areas, and use specific cues.

But at the end of the day, the lowest hanging fruit, and the most important training variable you can improve is your positioning.

Today’s episode breaks down my clients back pain and a small tweak we made that completely removed it.

Nothing added actually, the complete opposite.

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The key to growth is blocking out distractions and anything taking your energy unnecessarily.

This often means saying no more than you say yes and preserving your energy at all costs, like at all costs.

But why is this seen as selfish? I personally think this is a trait that is a accelerator of growth.

People please less and put yourself first more.

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The big toe has massive implications on your running, efficiency and pain.

Its like a little spring that creates momentum and creates efficiency whilst running.

It can equally cause havoc if you do not have flexibility or understand its role in running.

This episode will deepen your understanding of running mechanics and the foot.

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People are often in a hurry to find the quickest way to reach x goal, but this is the wrong way of thinking.

The question to ask is what daily actions do I need to take to become the person you want to be.

This by itself will 10x your results. 

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Most people fail before they ever get close to the goals they want to achieve. The reality is that life is a series of push and pull in your efforts.

You cannot do everything at once, so focus on a few things that get results and go all in. Align this with your long-term values, how you want to live your life, how you want to feel, and how you show up daily.

This is what keeps you focused.

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The majority of people blame the lats for not being able to get full range overhead. In theory this is true, often the missing link in range of movement is actually he ribs.

This episode is super practical and has some drills and tips that will help you focus on drills that will help you get into better positions and more so get rid of nagging shoulder pain going overhead.

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If you cannot touch your toes you shouldn't be deadlifting period.

In this episode I break out why the hamstrings are not always the culprit and an easy way to assess yourself so you can add some drills into your weekly training that will help you unlock the range and control to do so.

In alot of cases its much easier than you think, the trick is working on the right areas.

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If you have tried all the conventional cues and your training technique still breaks down as you approach heavier loads and start to fatigue.

Then this podcast could be the missing link to help you lift better and more consistently.

Everyone has different arm, torso and leg lengths, which means they will need to adjust technique to suit. If you find yourself not being able to maintain a consistent shape during lifts, it may be as simple as you are not starting and executing in the most efficient way.

Smash your week,

Tommy

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To all the mobility haters in the world, please give this a listen.

I say this all the time but you are only going to be as good as the positions you can get in and maintain throughout lifting.

If you cannot get into a good position to start, you will just be fighting yourself the entire time compensating to get the movement done.

As a short term strategy this may be ok, long term it absolutely is not a viable option.

In this episode I lay out some very practical mobility drills, at minimum give them a go and let me know how you feel and move after.

Smash your week,

Tommy

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We all know the positive effects that training has on our health, how we move and ultimately how well we live, this is a given.

For me personally one of the most profound components of training is not actually the training outcomes its the confidence you get through doing hard things consistently.

Showing up for yourself, approaching your training goals progressively and making progress unlocks a new level of self belief and self worth. This part of training cannot be understated. For me this trumps everything else even.

This episode is all about setting non-negotiable’s and how this then stacks up wins outside the gym.

I want to help you train better, rehab from injuries and use training as tool for growth, every week I send out a newsletter that has a lot of really helpful information within. To get this podcast and weekly youtube videos straight to your inbox follow the link and sign yourself up.

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Training as a whole should be working for you not against you. Please read that first line again.

Whatever stage of life you are at, I truely believe training should be adding value, providing a vehicle for growth and challenging you to be better. 

However I have seen in so many instances training work against people, training in ways that are not conducive to long term progress in the gym, where training seems to actually take away from your day to day rather than add value to it.

This episode I delve into identifying what you really want to get from training and then how to set up your training to align with your longer term vision of yourself.

I want to help you train better, rehab from injuries and use training as tool for growth, every week I send out a newsletter that has a lot of really helpful information within. To get this podcast and weekly youtube videos straight to your inbox follow the link and sign yourself up.

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One thing I have really grown out of in current years is this approach to training where you put everything on the line to complete a set or rep in the gym.

My role as a Physiotherapist and Strength Coach exposes me to a-lot of lifters who are incredibly hard working, talented and dedicated to progress.

These are all traits I admire and expect of my direct team. But the question that has come to mind over the years is at what point are we doing things because we can more so than because we should. 

This episode today I talk about the other side of the all or nothing attitude to training, the potential downsides that people think about after the fact. 

I want to help you train better, rehab from injuries and use training as tool for growth, every week I send out a newsletter that has a lot of really helpful information within. To get this podcast and weekly youtube videos straight to your inbox follow the link and sign yourself up.

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You hear about it all the time, I got one injury now I have 10.

The reality is anyone who has been training hard enough for a long enough period of time, has likely ran into a roadblock with an injury or niggle that limits your ability to train hard make progress. 

In my world as a Physiotherapist and Strength Coach, I see alot of lifters and there presentations, truth be told a lot of the patterns are actually quite predictable. There is no way that you can fully prevent an injury but there is ALOT you can to along the way to minimise your chances.

This episode dives into why most injures happen and more importantly what variables you can control along the way.

I want to help you train better, rehab from injuries and use training as tool for growth, every week I send out a newsletter that has a lot of really helpful information within. To get this podcast and weekly youtube videos straight to your inbox follow the link and sign yourself up.

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Training is the thing everybody needs I don't think anyone would argue that.

When we look at your training journey there will be periods of time where you will need to pull back training and focus on rehab.

This is where you need an ecosystem to think about how this all works together. The end of the rehab process should flow straight back into the start of the training process.

In episode 56 of my podcast I run through my 3 step frame work that works across coaching and rehabilitation.

At the end of the day its the same thing just a slightly different path.

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Anyone who’s done a science degree probably has the saying “structure dictates function” burned into their brain.

When we look at coaching and programming this is no different. We need to account not only for training outcomes but for the way the body is made up.

There is no way you can train everything at once so periods of the year should be dedicated to structural balance.

If you are injured, if you are unable to train because of pain, then chances are you need some structural balance in your life.

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Everyone goes through different seasons in life. These seasons inevitably push us in different directions, challenge our values, beliefs, and what we ultimately want.

I am a big believer that training should adapt and evolve with you. What was once meaningful to you may not be true for you today.

Everyone trains for different reasons, but an overarching principle I live by is that training should aid growth, not take away from your day to day.

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Truth be told I have wanted to have this podcast up and running for a very long time. It had been on the back burner for many of years with other things taking priority.

In 2024 I drew a line in the sand and made a plan to get this off the ground. It wasn't meant to be perfect, the goal was just to start and commit to weekly episodes.

In this episode I summarised the main points from the most downloaded podcasts and built on the conversation.

Thanks everyone,

Tommy

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