Welcome back to the education series. Today we're jumping into more advanced training bits taking a deeper look at stimulus, periodisation and mechanics. Nothing super crazy as we can't cover that many things in detail in one episode but consider this somewhere you can now dig into a little further from if you wish and know we'll be doing episodes on topics in further detail in the future. Please like and subscribe/follow for more if you enjoyed. We always appreciate the support!

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With it being mental health awareness week it seemed like the perfect time to do a Fit Bit on client psychology and help create awareness of some deeper causes for some behaviours. This can be useful for both getting a better understanding of yourself or particularly if you're a coach who wants to better understand and help your clients! Make sure to like and subscribe/follow for more if you enjoyed. All support is very much appreciated.

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Super excited to bring you today’s episode with Haider Mehdi! We talked everything training and nutrition, touching on some new interesting approaches he’s using with his new coach, Haider’s own approaches as a coach, life in Dubai and moving, all sorts. We really enjoyed having the opportunity to talk chat him and appreciate his time and support! Please like and subscribe/follow for more if you enjoyed! 

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Welcome back to the Brawn & Brains Podcast. A little update from us in this one: where we're at with things, how our food and training is looking at the minute and why we are doing things in the way we do in line with our goals. We also discuss superpowers and our favourite movies towards the end so listen in for how we apply what we know and some general lols. Please like and subscribe/follow for more if you enjoyed. We really appreciate all support!

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Hello and welcome back to Fit Bits, where today we're discussing cheat meals and their application, or lack thereof... They're certainly harmful, just not in the way you're probably thinking. Both physiological and psychological considerations can show why both this language choice and concept as a whole is generally a bad idea. Be sure to send this to a friend that's dieting for the summer. Please like and subscribe/follow for more if you enjoy. All support is greatly appreciated!

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We had the huge pleasure of having a chat with Caitlin Hill this week. We talked through her background and training, thoughts around physiques and the figure class, the direction of female bodybuilding, and discussed the idea of balancing university with her goals within bodybuilding. We really hope you can take some good stuff from this one. Thanks for the support as always and remember to like and subscribe/follow for more if you enjoyed!

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Welcome back to Fit Bits and our last little instalment of stress management, today looking at the aid that we can potentially get from supplements. Hopefully this mini series has taught you a lot about stress management from many different avenues and you can apply a lot to your own life. Please remember to like and subscribe/follow for more if you enjoyed!

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Hello everyone and welcome back to the education series where today we are looking at supplements. We'll both be looking at considerations for certain types of supplements you may encounter as well as looking at some examples of quality supplements we would perhaps recommend. Hopefully you can learn something new from this. Remember this is purely to be considered as advice, we're not prescribing anything. We are not doctors. Please like and subscribe/follow for more if you enjoy!

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Welcome back to Fit Bits, now with our second entry on stress management. Following on from last time when we talked lifestyle and habits, this time we're looking at impacts of training and nutrition. Stress management is truly an amazingly complex topic with loads to dig into so hopefully there's at least something you can take away from these. Don't forget to like and follow/subscribe if you enjoyed! Also leave a comment if there's anything you want us to discuss. All feedback and support is really appreciated.

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Welcome back to the education series! We're very happy to have you join us to cover the fundamentals of lifestyle, something which is very overlooked in the pursuit of gaining muscle and losing fat (very important for health too of course). For the fundamentals it seemed appropriate to focus on improving sleep and digestion, also drawing reference to stress management which we're doing our Fit Bit mini series on because really there's probably way too much to cover with lifestyle to fit it in a podcast but hopefully you can take some cool stuff away from this anyway! Please remember to like, comment, and subscribe/follow for more content if you enjoyed this. All support means the world to us!

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The original plan was a Fit Bit on stress management... we got carried away again so welcome to part 1(of 3) of our stress management Fit Bits! In this one we go through lifestyle considerations for managing stress. Stress is something that if left to develop, can quickly become unmanageable and have some huge impacts on your progress and health as a whole. Hopefully you can take some good stuff from this one. Please remember to like, subscribe/follow and comment if you enjoy the content! We always appreciate the support.

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Was a real pleasure to have Nathan join us for our first guest episode of the podcast. We hope you enjoy the great stuff he has to contribute. Having previously won his pro card in bodybuilding, Nathan is currently a few weeks out from his first Men's Physique show, an interesting direction and one which everyone can learn a lot from. We discussed the ideas of progress in all avenues of life, talked programming in accordance with his new goals, the idea of building a physique and interpretations of bodybuilding, and finished up with some good questions and a few laughs. We really hope you enjoy this one. Nathan will likely be joining us again in the future! Feel free to let us know who you would like to see on! Don't forget to support us by liking/following/subscribing if you enjoyed.

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https://www.instagram.com/notorious_ifbb/?hl=en

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In this episode of Fit Bits we discuss the importance of efficient diet start points, what they look like, and why if unmanaged they can lead to some nasty scenarios further down the line. We hope to educate on why pushing too hard with dieting for some people may be counterproductive to the goal or even dangerous. Progress is awesome, but health is more important. We hope you enjoy this and if you are prone to falling into this trap, that we have hopefully helped you make some more long term considerations. Please like, leave some feedback and subscribe for more!

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Hi all, hope you’re well. Welcome back to the education series where today we are discussing the fundamentals of nutrition. Again, hoping to give you the information to apply to yourself as well as teaching the information. We go through energy balance, impact on goals and some key considerations about the relationship between CICO, macros and how to set things up for more favourable outcomes in terms of body composition, and micronutrients. Hope you enjoy and take some good stuff away from this. Please like, comment and subscribe/follow! All support is appreciated.

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References:

High protein: https://www.researchgate.net/publication/322973405_Effects_of_High_vs_Low_Protein_Intake_on_Body_Composition_and_Maximal_Strength_in_Aspiring_Female_Physique_Athletes_Engaging_in_an_8-Week_Resistance_Training_Program

High protein: https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0

High protein: https://pubmed.ncbi.nlm.nih.gov/33247306/

Whey and insulin: https://pubmed.ncbi.nlm.nih.gov/16002802/

Carbs, insulin and weight: https://www.researchgate.net/publication/348668929_Effect_of_a_plant-based_low-fat_diet_versus_an_animal-based_ketogenic_diet_on_ad_libitum_energy_intake

Meat and veg: https://www.mdpi.com/2072-6643/12/8/2265

Hope everyone has been enjoying the podcast episodes so far. We’ve got some really cool stuff coming in the next couple of weeks. Today we hope you enjoy our newest Fit Bits where we discuss appropriate directions to consider for creating a better starting point when gyms open. Hopefully combined with what we've discussed on home training and habits in lockdown you can put all of these to good use and take something away. All support is hugely appreciated. Don’t forget to like, comment and follow/subscribe if you enjoyed!

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Watch: on YouTube:https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

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References:

Aerobic exercise and maintaining muscle: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523889/

Volume: https://journals.lww.com/acsm-msse/Fulltext/2011/07000/Exercise_Dosing_to_Retain_Resistance_Training.7.aspx

Welcome to the first episode of our education series, this time looking at the fundamentals of training. We really hope you enjoy this one. We’ve put a lot into this to give you some high quality content. We dive into stimulus and outcome, training variables, a tiny bit of mechanics, and progressive overload, looking at each of these topics and ideas surrounding them in a decent amount of detail (also remembering this is just fundamentals and we can’t get too carried away haha). As usual, all support is tremendously appreciated. Don’t forget to like, comment, share, and subscribe/follow if you enjoy the content!

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch on YouTube: https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

Check out our content on Instagram:

https://www.instagram.com/kevgomes_/

https://www.instagram.com/bstan_coaching/

References:

Mechanisms of Hypertrophy - https://journals.lww.com/nsca-jscr/Fulltext/2010/10000/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx

Frequency 1 - https://link.springer.com/article/10.1007/s40279-016-0543-8?correlationId=4d9ea02c-da9a-44df-a279-bfae59b39531&error=cookies_not_supported&code=a6a6daa2-2b21-4572-8950-3c09a65fa071

Frequency 2 - https://shapeamerica.tandfonline.com/doi/abs/10.1080/02640414.2018.1555906#.YEXwdC-l0_U

GVT - https://journals.lww.com/nsca-jscr/fulltext/2017/11000/effects_of_a_modified_german_volume_training.21.aspx

Estimating RIR - https://pubmed.ncbi.nlm.nih.gov/33337690/

RIR vs Failure - https://pubmed.ncbi.nlm.nih.gov/33343066/

Thank you everyone for the response and support so far. It really means a lot to us and we hope we can keep providing quality content for people to learn from. This week we have some seriously cool episodes dropping which you're not going to want to miss, starting with our latest episode of Fit Bits looking at daylight. Ever wondered how something this simple could impact your sleep, digestion, training and so much more? Have a little listen! We hope you enjoy and don't forget to like, comment your thoughts and follow/subscribe!

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

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Hello and welcome to the first episode of our podcast! We’re really excited to bring this to you and have some really cool content ideas and guests we plan on bringing on. As mentioned, next episode will dive into our education series with fundamentals of training, but for now, enjoy a little introduction and Q&A to kick things off. Everything from how we got started in fitness, to our influences and some mistakes we’ve made. Thanks everyone for the questions and we hope you enjoy! Please like, subscribe/follow, comment and leave us some feedback. We’re always interested in hearing what you have to say and what you’d like to see us cover in the future.

Listen on Spotify: https://open.spotify.com/show/2lXm8pdxlOCr2jHyGtfA7C

Watch on YouTube: https://www.youtube.com/channel/UCmtcIcCQOvvGWBtQnz6fswQ

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The GVT study that was being referred to: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969184/

Welcome to Fit Bits, our shorter chat segments. Hopefully will give you a preview of what you can expect from our full podcast episodes (coming soon). Kev and Ben discuss some lockdown training considerations and how we can use our training now to facilitate better progress when gyms open. We hope you enjoy the video. Please like & subscribe, and comment your thoughts and what you want to see us cover

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