The interval

Welcome back! This is part 2 of our progression mini series, we talk about exercise dosing strategies. In this episode, we break down exactly what changes when you move from beginner to intermediate...and give you a concrete system to keep progressing for years. Here's some of the stuff we talk about: -Why progress slows down and spreads out...and how to measure it correctly  -How to structur...

Most people don't have a real system for progression in the gym In this episode, I break down a simple progression algorithm you can use for years of progress in the gym.  We talk about how to decide how much weight to lift, how to progress your exercises week after week, and how to avoid the guesswork that stops most people from getting stronger.  I answer questions like "Should I add w...

With 90 days left to 2025. What’s the play, if you want to start 2026 with serious momentum instead of scrambling to get started. In this episode I break down the 12 step process I would follow. Enjoy!  PS - Here's some ressources I mention in the episode: Training zones explained The nutrition blueprint  If you enjoyed this episode and want to more stuff from me, sign up to my newsletter, it...

Welcome back! 2 key concepts ideas to resume this episode 1) Everybody should train like an athlete 2) Movement optimization This episode was a banger, thanks Rich for coming on. Here's where you can follow Rich: https://www.instagram.com/coach_richthaw/ https://www.instagram.com/empwr__/ If you enjoyed this episode and want to more stuff from me, sign up to my newsletter, it goes out every S...

So you sign up for your first HYROX and you want to know more about the race - what to expect on the day and understand a little bit more what you're going to have to do in training to prepare. Kyle and I have a discussion about all of the above to help you navigate the process if you're new to HYROX or if you've done a few and you want to understand how to prepare more appropriatel...

Team! This is part 2 of a 2 part series where I discuss the optimal minimal... I dive into strategies for squeezing the most out of your gym workouts when you're short on time. Sometimes you don’t have the luxury of crafting the perfect session without any time constraints… enter the concept of minimum effective dose training—getting the max results with the least amount of time spent. I’ll w...

Team! This is part 1 of a 2 part series where I discuss the optimal minimal...We answer the question: "How can I maximise my results in the gym on a lower than ideal training volume. This is good for the really busy that doesn't have much time to spend in the gym or the busy athlete looking to improve in multiple disciplines (Hybrid Athlete, Multiple Sport Athlete, Endurance Athlete look...

Welcome back to another episode of the EndurAthlete Podcast In this special episode I give you early access to the first of a three-part series dedicated to unraveling the complexities of carbohydrates. This was initially intended for YouTube but I still the audio only version to be very easy to follow. We talk about the different types of carbs and their  building blocks.  We also look at a simpl...

In this episode, I share my personal journey with running and give you a step-by-step getting started in 2024. I'll break down the starting points for two types of beginners: Those without any fitness background and Those who are already in good shape but new to running. I provide a detailed progressions for each group, emphasizing the importance of the right running strategy in the beginning...

In this episode, we talk about everything you need to know to build your engine. More specifically, you'll understand the different intensity domains, how to train them and how to put it all together into a coherent training week.  Enjoy! PS: Please review, rate and share the podcast if you like it or get something out of it 🙏 If you enjoyed this episode and want to more stuff from me, sign...

Hello Team,  Today we explore the topic of food quality. Now that we have covered energy balance and macronutrients, we have more context to talk about the quality of the foods that we eat.  One of the big points of discussion in this one will be the idea of quality of the overall patterns of eating and not just the quality of a single food. I'll let you listen to hear the full story! If you...

Team!  This is episode 3 of our nutrition fundamentals series. Today we are talking about Macros.  Protein, carbohydrates and fat.  I discuss: -what they are -what they do -why you need them -how much you should eat  -and more  We also go over real life example as I build out someone's macros on the podcast to give you an idea as to how to put it together for yourself.  Enjoy the show 👊 If y...

In this episode, we talk about the base of the pyramid. The most important and most impactful variable: Energy Balance. Here are a few links if you want to dig a little deeper: [ISSN] Position stand - diets and body composition: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y [Sigma Nutrition] Relative Energy Deficiency in Sports: https://sigmanutrition.com/reds/ [Precision Nutr...

In this episode, I introduce the concept of the nutrition hierarchy.  This is episode 1/6 of a series I will be doing on nutrition fundamentals. By the end of the series, you'll have a pretty good understanding of to organize your nutrition habits in a way that is coherent with your goals.  You'll also be better equipped to filter the information you see online. Enjoy the series people!...

From coaching people in the sport of running to finally engaging in the sport myself, I share 10 valuable lessons about how to train properly for running. IMO, if all you knew about running was these 10 lessons, you'd have a pretty good framework to be successful at the sport. If you enjoyed this episode and want to more stuff from me, sign up to my newsletter, it goes out every Sunday: https...

Should you track your steps? Everyone seems to be doing it... In this episode, I break discuss the benefits of associated with walking and look at a pretty robust set of evidence suggesting that walking can help you live longer. Enjoy! If you enjoyed this episode and want to more stuff from me, sign up to my newsletter, it goes out every Sunday: https://lpcb.kit.com/newsletter If you want to suppo...

Understanding energy balance is an important part of nutrition. Energy balance = calories in - calorie out. In this episode, I break down the different components of "calories out" which we can also call Total Daily Energy Expenditure (TDEE). I talk about the different components of TDEE and give you both fun facts and practical information to apply to your nutrition and lifestyle practi...

This is an episode about the boring, not Instagram worthy training that we all need for maximum fitness and performance gains. If you think you are doing easy training...you probably aren't (I'm pretty confident about this) In this episode, I talk about : what "easy" actually means how does it correlate to our physiology the types of adaptations you get from training easy low t...