The Newbie Gains Podcast

You can still get abs with an injury if you pay attention to key fundamental rules of fitness!

3 Exercises That Cured My Deformity

😡I hated the way I looked
😡I hated that my best friends made fun of me when I took my top off
😡I hated that I was born this way and no one in my family had the same condition
😡I hated the fact that I couldn’t blame anyone
😡I hated that I didn’t fit in at the beach
😡I hated wearing long ass jumpers in 40 degree weather

In this podcast I tell you 3 exercises that cured my deformity

Pull ups
Squats
Incline Dumbell Press

Sleep your way to success!

3 reasons why sleep will help you with your body transformation goals

Sleep Can Boost Your Immune System -  If you don’t get enough sleep, your body produces ghrelin, a hormone that boosts appetite. Your body also decreases the production of leptin, a hormone that tells you you’re full. Put ’em both together and that’s one dangerous combo for late-night snacking

Better Sleep = Better Mood

There is some truth in the old saying, “Getting up on the right side of the bed.” It has nothing to do with which side of the bed you roll out of, but sleeping can lead to good moods.

Sleep Improves Memory

Even though sleep gives your body the rest it needs, your mind is still hard at work. It’s actually processing and consolidating your memories from the day. If you don’t get enough sleep, who knows where those memories go. Or worse, your mind might actually create false memories

𝐈 𝐡𝐚𝐯𝐞 𝐚 𝐡𝐨𝐥𝐞 𝐢𝐧 𝐦𝐲 𝐜𝐡𝐞𝐬𝐭 𝐚𝐧𝐝 𝐧𝐨𝐰 𝐈’𝐦 𝐩𝐚𝐲𝐢𝐧𝐠 𝐟𝐨𝐫 𝐢𝐭

I spent a good 15 years staying away from the water because I was so embarrassed with my deformity in my chest that I didn’t want to be put in a position to take my top off

Pectus excavatum would be my Covid-19 throughout my teenage and young adolescent years

𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐛𝐞𝐢𝐧𝐠 𝐨𝐮𝐭𝐝𝐨𝐨𝐫𝐬

𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐬𝐨𝐜𝐢𝐚𝐥 𝐬𝐞𝐭𝐭𝐢𝐧𝐠𝐬 

𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐭𝐚𝐥𝐤𝐢𝐧𝐠 𝐭𝐨 𝐠𝐢𝐫𝐥𝐬 

𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐭𝐡𝐞 𝐠𝐲𝐦 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐛𝐨𝐲𝐬 

𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐬𝐮𝐦𝐦𝐞𝐫

𝐈 𝐰𝐨𝐮𝐥𝐝 𝐟𝐞𝐚𝐫 𝐛𝐞𝐢𝐧𝐠 𝐟𝐨𝐮𝐧𝐝 𝐨𝐮𝐭

#91 - 105kgs to 81kgs Ft Taryn

My amazing student, Taryn, loses 24kgs and counting! She talks about her family back home in Ireland can tell it's not just a fitness journey of weight loss by a lifestyle transformation

From being walked all over to being UNSTOPPABLE ft Verity in fitness

Verity has been in our academy for 4 months and has flourished into being UNSTOPPABLE in other areas of her life other than fitness such as work and her passion projects. She has more confidence in speaking in public and also has shown up as a better leader in her working environment from the mindset principles we teach her. This podcast is for anyone who wants to SHOW UP as a more authentic leader

My biggest mistake in fitness

1. Shiny object syndrome

In a nutshell, shiny object syndrome is when someone focuses all their attention on something new and current. Usually, this is at the expense of whatever they have or currently doing. There are pros and cons to jumping on board with what's new. With shiny object syndrome, the cons typically outweigh the pros

My client Jackson Jumps on with us during a LIVE Q & A in the dream team academy. He lost 7kgs in his first 6 weeks and tells our students how he got there. We also talk about a life-changing experience where he had to save someone's life by putting his own life in danger.

For the last few years, I’ve been suppressing a lot of emotions from all the pain I felt from being financially embarrassed in 2018-2020 

I would numb all this pain with substance abuse and what happens when we do this?

We shut down, we treat everything like it’s not a big deal and we just don’t live authentically 

This behavior and pattern lead me to have trust issues with everyone but that was just a deep reflection of me in the mirror

In the last year, the relationships I have built have been quite impactful on my life and I had to let go of being “tough” and be more “me”

What’s does that mean?

Showing UP authentically ( the highs, the lows, and the in-between 😉 )

Feeling a deep sense of gratitude as I write this, I want to talk to you about the Dream Team Academy

I’ve always looked at my students in the academy like family and I pour as much of me as possible into them

Whether it’s telling them about how much carbs to eat, how low they should squat, or just connecting to them on a personal level

Just recently I’ve been building stronger relationships with every single one of them but I’m not doing that through “coaching” or “flexing”

I’m giving them a safe space to be authentically themselves

So all the shame I felt for being a failure the last 2 years, I’ve used these lessons to inspire all 71 of them to help them live a fulfilling life too

I feel completely aligned and I sleep peacefully at night knowing that every day our bond gets stronger through blood, sweat, and tears

Shame isn’t your Achilles heel

Shame is necessary to heel, grow and inspire

𝐓𝐡𝐞 𝐬𝐜𝐚𝐥𝐞 𝐢𝐬 𝐩𝐥𝐚𝐲𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐦𝐲 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐬

Every day for 365 days, I weighed myself

It was a personal challenge for me to stay super accountable but it came with so many disempowering emotions 

Before I was educated on tracking my macros, I would obsess with the number on the scale 

😔I would feel healthy but disappointed 

😔I would have so much energy but uninspired 

😔I would look so much leaner in the mirror but had a doubt 

Why?

I didn’t understand the science of how energy balance worked and every time I weighed myself, it was a roller coaster ride!

Some days up, some days down 🌊 

I would eat super clean but the weight would go up!

😤Enough was enough, I needed the change

💵 I invested in learning nutrition, energy balance, correct resistance training principles and now I never have to worry about that the weight on the scale ever again ( I still weigh myself to stay accountable to my coach )

The only numbers that matter are the ones I track 😁

Regulate the following 3 

Sleep - If you’re not getting quality sleep, this plays a huge role in cravings the next day. Your body is always looking for more energy, our body is only recovering while we’re sleeping.

Increase protein intake

Create better habits such as meal prep, doing daily walks, and hitting all your training sessions

Protein is an important part of a healthy diet. Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source

In this podcast, I tell you exactly which type of protein sources to have to get the body of your dreams

It’s not easy moving to a place where you don’t know anyone and you’re trying to have a fresh start in life

The first week was amazing and although I was fortunate to have all the freedom in the world, I suddenly started to miss my friends and family

Thoughts like 

Maybe it was a mistake to move?

Maybe I don’t have what it takes to live life to the fullest?

Maybe the lockdown has forced me to become introverted and it’s hard for me to make new friends?

I went to ask for help and spoke to a friend who said to me

“Pat, you’re overthinking everything, get out and have some fun, when’s the last time you weren’t working or thinking about work?”

She was right, I have been neglecting myself and I was trying to be Mr Perfect Online PT again

I took what she said onboard I decided to do 3 things that would make me feel better about myself

1. Have fun this weekend and stop judging yourself
2. Catch up with the people who I had some brief conversations with since I moved here
3. Do not feel guilty for partying 

The weekend has passed and I did all 3 and I feel freaking amazing & pumped for the week ahead!

What I learned

1. Feeling embarrassed

1. On the other side of fear is nothing

1. Trusting your coach

Today I will be talking about How Fitness Changed My Life!

I started working out when I was 64kgs and I was struggling with body image insecurities and so I decided it was time to make a change. 

Body image issues were leading me to social anxiety and a fear of being outside. I went through this for years and it really fked me up.

Fitness for me helped me strengthen my inner confidence and also help me connect with people better because I stopped getting judged about how skinny I was which was an amazing feeling and still is.

It was hard at first, I was doing stupid ass bicep workouts in my room and although I felt good, my body looked the same. 

I didn’t REALLY start seeing changes until I hired my first coach and SHE tore me apart and my program a new asshole

3 things to avoid so you can look good for this upcoming summer

1. Freedom day doesn’t give you the license to…. BINGE
2. HEAVY carbs while eating out
3. Booze…. Let's talk about alcohol…

There are only two options you ever have when it comes to giving up on your goals

1. You give up and you know where that will take you!
2. You keep going and you don’t know where it will take you

Are you willing to step into the best version of yourself?

You only get there by stepping into the unknown...

I  want to tell you 3 lessons I’ve learned this week that my coach told me

1. 3 days of weight fluctuation isn’t a great deal of data to make any unnecessary changes

2. Sleep and stress will impact your waistline. Cortisol affects fat distribution by causing fat to be stored centrally—around the organs. Cortisol exposure can increase visceral fat

3. We’ll make SMALL changes not BIG changes

When I stop coaching myself and just shut up and listen, my cortisol decreases tremendously 

I just remember how I felt after taking on this advice

I felt, calm and cool about my fat loss journey

𝟓𝐤𝐠𝐬 𝐝𝐨𝐰𝐧 𝐢𝐧 𝟓 𝐰𝐞𝐞𝐤𝐬 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐞𝐚𝐭𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐜𝐚𝐫𝐛𝐬 𝐧𝐨𝐭 𝐥𝐞𝐬𝐬!

When @jacksonnirta first came to me, he was struggling with the two result killers

Lockdown blues

Motivation to eat healthier

We actually use to work at Maccas together and now we’re transforming his body, how ironic

In his own words….

“In 3 months pat, I want to Lose 3-5 kilos, potentially more, and maintain it over the next year and longer”

We actually did it in less! 5 weeks and he's already at his goal weight!

New research from McMaster University, suggests a single minute of very intense exercise produces the same health benefits as longer endurance training. One minute of your-lungs-and-legs-are-burning-so-much-You-might-vomit type of effort can substitute for 45 minutes of something like that sad jog.

Tell story….

To prove it, the researchers put 27 sedentary men to the test. For 12 weeks, nine of the men were asked to perform three weekly sessions of intense sprint interval training on stationary bikes, 10 were assigned to moderate-intensity continuous training (also on bikes), and six served as the control group, completing no exercise.

After three months, all the athletes exhibited similar results and health benefits—even though the moderate-intensity continuous training involved five times as much exercise and a five-fold greater time commitment.

One of the biggest issues people had before covid was a lack of time…

2-minute warmup 

– 20-second all-out sprint

* 2-minute recovery cycle*

– 20-second all-out sprint

* 2-minute recovery cycle*

– 20-second all-out sprint

– 3-minute cool down