Movement Wins

Episode #55 of the podcast I spoke to Mike Bourne who is a personal trainer and swimming coach based here in Dubai. Mike is an ex-professional and Great British water polo player who now spends his time coaching health and fitness both on land and in the water.

Mike not only coaches children and beginners to swimming he has spent a lot of time working with professional CrossFit games athletes over the past 2 years when they come over to compete in the Dubai fitness competition.

In this episode we talk about the health benefits of swimming, how you can get into swimming more as an adult if you lack confidence and also some tips on making your swimming efficiency better.

 I think most people know the benefits of swimming but perhaps we are not swimming enough.

Enjoy the show and you can find Mike @bournefit2swim

Thanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me
@coffeewithjoffy

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@movementwins

Keith and I jumped on the podcast to answer some of the questions we received. 

Pain: when should I work through and when should I rest?

Anaerobic vs aerobic energy pathways when running and what it's most efficient?

Why always 8/10/12 reps, not 7 or 13?

Hydration: Should I be taking anything else other than electrolytes and water?

Can flat feet cause injuries to other body parts?


We were not able to get through all the questions so we have saved the others for another show!

Don't forget to check Keith out @
keitho_strength_rehab_ptc

Thanks for listening. Don't forget to subscribe wherever you listen to the podcast and follow me
@coffeewithjoffy

If you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more.

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www.movement-wins.com
@movementwins

I had a great chat today with Helen Farmer on real-life barriers to getting fitter. It was actually nice to chat and share ideas around fitness with someone who is not a coach or in the fitness industry.

We spoke a little bit about her own personal health and fitness journey and some fo the barriers that stopped her from taking the first initial steps back into exercising. We also spoke about;

- Where should someone start
- What keeps her motivated even now
- Finding balance in your lifestyle
- Worrying about more than just weight on the scale

Helen is a radio host on Dubai Eye and also the person behind @themothershipdxb which is a blog/ Instagram writing about day to day life as a mother in Dubai. what I love about Helen's content and the message is that it is truly authentic and gives a good overview of both the good and not so good things that are happening in her life (which is not so common with a typical influencer).

Don't forget to go and check her out on Instagram and give her a follow
@themothershipdxb

Thanks for listening. Don't forget to subscribe wherever you listen to the podcast.

@coffeewithjoffy

If you would like to join the slacker tracker to get active and stay active then you can join for a 2 week free trial by clicking the link below or visiting our website to find out more.

Join the 2-week trial

www.movement-wins.com
@movementwins

In this episode;
- Why lifting weights will not make you 'bulky'.
- The importance of a well-rounded strength program for getting better at life.
- Why lifting weights will technically mean you can eat more.

If you are a regular listener then you will already know how much of an advocate I am for lifting weights and strength training for almost any goal. When we talk about exercise classes, the majority of people will lean towards high intensity, bodyweight or circuit classes in order to reach their health and fitness goal. On the outside getting out of breath, sweaty and feeling exhausted and the end of training session makes sense to how it might help you reach a goal but are we missing the bigger picture.

I invited Kori back on the show for his hat-trick appearance to talk about this in more detail and continue the pursuit of encouraging more people to take up strength training for general health and fitness. 

Don't get me wrong there is definitely a time and place for more cardio and high intensity based training however I feel like the convenience and lack of education is sometimes the determining factor which is why your progress might be halted or plateaus.

You can find Kori @perfiit_training

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If you have thought about starting a career in the fitness industry but not known where to start then this podcast is a must-listen. I had the pleasure of speaking to Nicky Holland who is an award-winning personal trainer and also a tutor for Empiric middle east which is a fitness training provider who hosts certifications on different areas of fitness.

Perhaps lockdown made you question your career path and you are looking for something rewarding with more flexible working hours, or maybe exercise is your passion and you want to share your personal experiences and transformation with other people. Whatever the reason you should give this podcast a listen to help you map out the journey and understand the right way to go about it.

In a world suffering from obesity, heart disease, sedentary lifestyle and lack of knowledge around nutrition, the way I see it the more people we have preaching it the better. Let's just ensure the message is coming from a place of authenticity and education.

If you are interested in learning more about the qualifications Nicky and empiric offer then be sure to check them out below

@nicky_fitness
@empiricmiddleeast

If you would like to work with me personally n your health and fitness or join the movement wins community then you can find all the information on our website

www.movement-wins.com
@movementwins

The 50th episode is here and on this milestone, I was lucky enough to speak to, extreme athlete, coach, motivational speaker and entrepreneur Marcus Smith.

In this episode, we spoke about his philosophies around training, the motivation behind his epic challenges and the true meaning of showing no weakness.

I asked Marcus in the early days of the podcast if he would come on episode 50 to chat and true to his word he did.

If you are lacking motivation then be sure to give this podcast a listen as I will guarantee you will feel pumped and ready to go by the end of it.

Enjoy the show and don't forget to check out Marcus
@mjd_smith

In this episode, I spoke with Bethany Robinson about dealing with our own insecurities and how we need to stop comparing ourselves to other people.

Bethany is very active on social media and is promoting a really positive message and talking about real topics in the hope that she can encourage others to share experiences and challenge the social norm.

 In this podcast she shares her story around her dramatic weight loss, being diagnosed with bipolar and also her experience on channel 4's SAS who dares wins which she was on last year. We also touch heavily on the role of social media and how it makes us feel about ourselves. Is it motivating? Or is it having a negative impact on our mental health?

Enjoy the show and go and check out Bethany here
@sportybethcf

As always don't forget to support the show by subscribing, leaving a comment and sharing your favourite episodes. 

The fitness industry can be a confusing place, I think you'd agree, and with all the misinformation, quick fixes and fads around it can often leave a stain on the industry as a whole. But like anything, if you do some of your own research and look around you will also find a lot of great training programs, nutrition protocols and coaching from people that really do care.

I wanted to explore the fitness industry over the past 15 years and I thought it would be very fitting to get on two friends of mine David Rowe and Chris Dominey from the UK who actually mentored me during my introduction to the fitness industry both as someone wanted to get in shape but also as a coach.

This was a really fun podcast and it was great to catch up with both of these guys as we took a trip down memory lane and discuss things that have come and gone and also the things in the fitness industry that have stood the test of time.

Enjoy the show and don't forget to go and check these guys out
@body.development.coach
@coachchrisdom

If the goal is important enough to you then you can usually pull out all the stops to get there. I am sure we have all done it at some point, the restrictive diet, increased exercise and no social life period, in the quest to get leaner, fitter and stronger, however when the goal is no longer there why do so many people end up back at square 1 and feeling demotivated and confused.

I am joined by Charlie Francis who is a health and fitness coach and we discuss some of the hacks you can use to ensure you stay relatively in shape year-round whilst still being able to live your life.

We talk about what the social athlete looks like, mistakes they might currently be making and dissect some of the B/S in the fitness industry that people are wasting there money on all for a quick fix.

Enjoy the show and be sure to check out Charlie here
@charliefrancisfitness

Enjoy the show

It was great to have Jesse Akister on the podcast to talk us through her experience as a coach and athlete and tell us more about the lessons she has learned since entering the fitness industry.

Like many Jesse got into coaching through her own fitness journey and went from being told by the doctor she needed to exercise more to avoid a niggling injury to representing her country Australia in a powerlifting competition.

In this episode, we spoke in-depth around learning how to listen to your body and looking at the bigger goal and outcome as opposed to just smashing yourself in the gym 5 days a week.

Enjoy the show and check Jesse out on Instagram
@jesseakister

For more info on our training programs or to work with me directly please visit
www.movement-wins.com

The book Atomic Habits by James Clear is a must-read and since reading (actually listening) I have used the principles and framework he lays out not just for myself but also to help many of my clients.

The simple framework he discusses around breaking bad habits is super helpful and you can literally flip the framework on his head to have a formula for building good habits and systems.

In this episode, I give plenty of practical examples of things you can do to help improve your health and fitness so if you feel like you are in a bit of a rut and need to shake things up then give this a listen.


Don't forget to check out our training programs starting form 150 AED per month
www.movement-wins.com 

In this episode, I speak to Nathan Evans who is the co-founder of CrossFit Galleon in the UK and the online coaching platform Equation Training.

Nathan is a good friend of mine and we followed a very similar route into the fitness industry in terms of our education and experiences. Not only does he have the knowledge and expertise to coach and program quality workouts he has also competed at a high level himself in the sport of CrossFit and rugby.

In this episode, we spoke about progressive overload and how it really is the key to making progress whatever your fitness goals are.

It was great to listen to some of the important factors he considers when designing both individual and group programming to ensure that his members are constantly progressing.

If you are stuck in a training plateau or looking for the fastest way to make progress in your body composition or fitness goals then this the podcast for you.

Enjoy and don't forget to check out Nathan and his business
@equationtraining

My wife Grace and I have been vegetarian for just over a year now. Considering meat was such a big part of our lives for over 29 years we honestly don't miss it. 

I get asked a lot of questions when I tell someone I am vegetarian because of my job as a health and fitness coach, and when discussing this the other day, we realised Grace too, was getting similar reactions, so we wanted to put our thoughts and answers to these questions into a podcast so we could give some more context around our decisions and day to day life. 

This is not a propaganda podcast to try and convince you to go vegetarian or tell you how great we feel for giving up meat, it is more to share practical examples and our experience over the last year that might help you if you are considering making the switch.

As a coach dealing with predominantly females I am must admit I do not know enough about pre and postnatal fitness and the menstrual cycle which is why I wanted to speak with Rhian to help with some basic education around the area and thought I would share our conversation with you.

Rhian is a health and fitness coach and tutor based in Dubai who specialises in pre and postnatal fitness. In this episode, we explored important topics around physical precautions that should be taken both during your pregnancy and when getting back to your regular training after pregnancy and also about the mental side of getting back to training and the anxiety and stress many females might place on themselves.

I heard Rhian present on the find fit people fitness summit last month and she did a really good job of breaking things down and highlighting the important factors to consider from both a coaches perspective and also those who are going through pregnancy.

I really enjoyed this episode and I hope you do too. Rhian has tonnes of content to share so make sure you go and check out her page @rhian_adams_athlete

In this episode, I spoke to Hollie Murphy who is behind Heroes of Hope a non-profit organisation for people of determination in the UAE.

Hollie is a truly inspiring and listening to the story behind heroes of hope was seriously refreshing particularly in a time when many people are facing a very superficial barrier to exercise with regards to social isolation and lockdown.

Hollie's passion really comes through when you hear her speak about the program and she is on a mission to eliminate the barriers to exercise for people of determination and make sport as accessible for them as it is for everyone else.

Rugby, CrossFit and athletics are just a few of the sports on the list that heroes of hope make accessible to their athletes, and the plan is to introduce even more sports and designated facilities in the future.

Have a listen and do make sure you check out and support
@heroes_of_hope

If you would like to find out more about the lifestyle reset and other programs we offer at Movement Wins then check out our website below
www.movement-wins.com
@movementwins

Episode #40 required a special guest and I somehow managed to get Plymouth Argyle legend David Norris to come on the podcast and talk about his transition from professional football to a personal trainer. I dropped him a message on Instagram after following him for the past year In hope of him having a bit of extra time to spare with the current lockdown happening.

As a big football fan myself this was fascinating to listen to how he managed his fitness, nutrition and other lifestyle factors whilst playing professionally but also find out what things he needed to dial in and change when he reached closer to the end of his career.

He also shared some really helpful tips and tricks he is using to help his clients who include, professional footballers, boxers as well as the general population on how to stay on track particularly during these current times.

Enjoy the show and go and check him out
@davidnorrispt

Also, don't forget to check out my online fitness community offering all the support, guidance and accountability of a personal trainer for a fraction of the cost.
@movementwins
www.movement-wins.com

Regardless of the current situation, having more time at home has definitely been nice at times.

More time to focus on building good daily habits like cooking, cleaning, stretching and exercising has been a game-changer but having the extra time to open the fridge 127 times a day is not helping with my personal nutrition demands. Not even kidding about the 127 times either!

I am sure I am not the only one who is finding this and I wanted to get Georgina back on the show to dig into why we might be doing it. If we can understand why we crave junk food and eat when we are bored as opposed to when we are hungry, perhaps we can use some tools to unlock our inner motivation and stop snacking and overindulging.

Georgina is the perfect person to lead us down this path and in this episode she gives us some real honest and actionable advice that has worked for not only her clients but also herself and family as well.

Enjoy the show and check out Georgina
@theinsideworks

I honestly learnt so much myself in this podcast with Keith and I am almost certain you will too. What was great about this chat was not just the level of detail he went into in regards to pain and the pathology both physical and mental but also the practical examples and tips he was able to share.

Having pain and being injured is actually very different and Keith explained the key factors to consider when dealing with pain for both the short and long term.

As I have mentioned in the previous shows I have suffered from a pretty serious long term hip injury so I definitely took some great points from this topic and I strongly encourage you to listen to this, particularly if you have any long term niggling injuries like a sore back, impinged shoulder or dodgy knee.

The initial thought is to go and get treatment and manipulation on the injured area but Keith gives an overall view of what other things you can do to get pain free again which was backed up with scientific research and references.

Be sure to go and check him and his programs out on Instagram

keitho_strength_rehab_ptc

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Having been someone that has never really struggled with sleep, at least in my adult years, the thought of not being able to sleep isn't something I have ever thought much about. 

However from knowing people (my wife being one of them) who do struggle to sleep I can see how it becomes a real burden and strain on daily life and activities. Sleep isn't a problem until it becomes a problem and often by that time it is not that easy to change certain habits or behaviours.

Claudine who is a paediatric sleep consultant came on the show to share easy and actionable ways to help with sleep and sleep quality as well as tell us more on the importance of sleep and the side effects of lack of it.

I think it is well known how important sleep is for almost all functions of our lives whether it's for recovery, improve mood, help curb cravings or simply to feel more energised, but it was great to hear practical examples form Claudine on things to consider and more important, things to avoid when building good sleep habits.

I encourage you to listen to this episode even if you are like me and don't struggle with sleep as you may have detrimental habits you are doing now that can be adjusted before it's too late.

Check out Claudine and her page
@sweetdreamsbabysleep

If you are not following Perfiit training on Instagram already then now is as good of a time as ever. This is Kori's second time on the show and as I mentioned in the first episode his training structure, exercise selection and functional movement patterns he uses for himself and his clients are awesome. Every time I see his story I come away with another new exercise to try, that is built on a good mechanic and fundamental principles not just 'another' exercise.

I wanted to get Kori's scope on the current climate around bodyweight and home training during the lockdown and whether we can really get good quality sessions at home with limited or no equipment. Is this a time to maintain or are we still able to progress?

Have a listen and make sure you check out Kori's page here
@Perfiit_training