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Ashley Barnsley
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The Barno Fitness Podcast
EP 100 - We Made It
We did it. 100 episodes in 100 days. From way back in October to now. Super thankful to anyone who listened. So what next?
2024-01-16
09 min
The Barno Fitness Podcast
EP 99 - Blue Monday
In this episode I talk about why this can be the last blue Monday you ever have.
2024-01-15
07 min
The Barno Fitness Podcast
EP 98 - The Weekly Debrief #12
The final debrief of the project podcast 100 day challenge that I set for my self way back when.
2024-01-14
03 min
The Barno Fitness Podcast
EP 97- Built to Thrive
Sneak preview on something HUGE...
2024-01-13
06 min
The Barno Fitness Podcast
EP 96 - Getting by isn't enough
How to go from surviving to thriving
2024-01-12
05 min
The Barno Fitness Podcast
EP 95 - A Public Apology
I am sorry you have to endure this.
2024-01-11
05 min
The Barno Fitness Podcast
EP 94 - Driving Habit Changes
In this episode we talk about how you get replace old habits that hold you back with new habits that serve you.
2024-01-10
08 min
The Barno Fitness Podcast
EP 93 - What, Why, When, Who & How.
In the episode we discuss which questions you need to ask yourself to make sure you're clear on your goals in 2024.
2024-01-09
09 min
The Barno Fitness Podcast
EP 92 - The Real Week 1 of 2024
No matter what you did last week. Day 1 of 2024 starts today. No more excuses allowed.
2024-01-08
10 min
The Barno Fitness Podcast
The Weekly Debrief #11
The first weekly debrief of 2024 as we discuss what camp you will fall into after the first week of the year and how that can determine the results you get in 2024
2024-01-07
06 min
The Barno Fitness Podcast
EP 90 - Making the most of Caffeine
When to use Caffeine to boost your performance and when to avoid it
2024-01-06
10 min
The Barno Fitness Podcast
EP 89 - Getting your Deficit right
How do you know if your deficit is right for you beyond just using a calculator.
2024-01-05
06 min
The Barno Fitness Podcast
EP 88 - New to the Gym
What to remember if you are either new to the gym completely or getting back into the gym
2024-01-04
09 min
The Barno Fitness Podcast
EP 87 - Back to Work
Finding your old routine or building a new one. Being too busy is no longer an excuse in 2024.
2024-01-03
09 min
The Barno Fitness Podcast
EP 86 - Challenge Yourself in 2024
2024 is the year for growth. Physically, Mentally & Emotionally and it starts right now.
2024-01-02
07 min
The Barno Fitness Podcast
EP 85 - New Year, New Me
How not to fall into the same trap as previous years and make sure you go into 2024 with the right mindset.
2024-01-01
04 min
The Barno Fitness Podcast
EP 84 - 2023 Debrief
Final debrief of 2023.
2023-12-31
06 min
The Barno Fitness Podcast
EP 83 - Getting Ahead in 2024
In this episode learn how to switch your mindset to make sure you win in 2024
2023-12-30
15 min
The Barno Fitness Podcast
EP 82 - Starting with a Brick
Rome wasn't built in a day and neither will your new routine.
2023-12-29
14 min
The Barno Fitness Podcast
EP 81 - What Day is it?
How to make the most of this time and get a head start on 2024
2023-12-28
10 min
The Barno Fitness Podcast
EP 80 - Results Start at the Top
Why all of the work to get results need to start in your own head.
2023-12-27
10 min
The Barno Fitness Podcast
EP 79 - Boxing Day & Beyond
In this episode I talk about how you can start preparing to WIN in 2024
2023-12-26
09 min
The Barno Fitness Podcast
EP 78 - Christmas Day
Merry Christmas to you all
2023-12-25
01 min
The Barno Fitness Podcast
EP 77 - Christmas Eve
Merry Christmas Eve
2023-12-24
02 min
The Barno Fitness Podcast
EP 76 - "Last Day" of the Year
Does today feel like it's the last official day of 2023?
2023-12-23
05 min
The Barno Fitness Podcast
EP 75 - Lessons from Q3
Four lessons I've learned from podcasting over the past 75 days.
2023-12-22
09 min
The Barno Fitness Podcast
EP 74 - Body Types & Strategies
In the episode, we talk about what the different body types are and how that effects the approach to fat loss (or does it?)
2023-12-21
06 min
The Barno Fitness Podcast
EP 73 - Overcoming Weight Regain
Here's what you need to know about weight regain and how you can learn to manage it
2023-12-20
08 min
The Barno Fitness Podcast
EP 72 - Three Pillars of Fat Loss
Today we go back to basics and talk about my 3 main pillars for fat loss and how you can combine them to get the best results.
2023-12-19
06 min
The Barno Fitness Podcast
EP 71 - Finding your Real WHY
In this episode, we dig deeper to find your true WHY when it comes to wanting to lose weight and how you can use that for motivation.
2023-12-18
08 min
The Barno Fitness Podcast
EP 70 - The Weekly Debrief #10
We made it to 10 weeks of the podcast and this week I talk about how you can approach the Christmas period and why it's important to approach situations with a positive mindset.
2023-12-17
10 min
The Barno Fitness Podcast
EP 69 - Social Support & Weight Loss
In this episode we talk about why you need social support and how to create your own if you don't currently have one
2023-12-16
06 min
The Barno Fitness Podcast
EP 68 - The Mental Side of a Physical Change
Are you prepared for the mindset changes that will occur when you start to achieve physical results?
2023-12-15
13 min
The Barno Fitness Podcast
EP 67 - Staying Fit While Working From Home
In this episode I discuss tips on how you can make sure you get you're daily movement in when working from home
2023-12-14
09 min
The Barno Fitness Podcast
EP 66 - 5 Tips for Christmas
In this episode I talk about 5 things you can take into account when it comes to managing the Christmas period and how you can come out of the other side feel great without missing out on everything
2023-12-13
08 min
The Barno Fitness Podcast
EP 65 - Athlete Training & Weight Loss
Here's how training like an athlete can help your weight loss but how it can also change your approach
2023-12-12
06 min
The Barno Fitness Podcast
EP 64 - Troubleshooting Common Issues
In this episode, I discuss the main pillars of your weight loss journey and the key things you need to think about when it comes to overcoming them
2023-12-11
09 min
The Barno Fitness Podcast
EP 63 - The Weekly Debrief #9
Back to your favourite time of the week. Let's discuss how the week went and see what we can reflect on.
2023-12-10
05 min
The Barno Fitness Podcast
EP 62 - Oisin Mulligan - Learning to F*** Up & Get Results That Last
Oisin Mulligan is an online fat loss coach who runs the Mulligainz Method.He has over 1.5 million followers across Instagram, YouTube and Tik Tok after blowing up with his straight-talking advice on how to make fat loss simple, sustainable & achievable. Here are some of the things we discussed on this episode: - How learning to f*** up can be the best thing for you - How to find or create your own support system - Where to start if you're overwhelmed with your fat loss ...
2023-12-09
1h 09
The Barno Fitness Podcast
EP 61 - Strategies to Maintain Muscle Mass
Here's how to get that toned look you've been chasing for years.
2023-12-08
07 min
The Barno Fitness Podcast
EP 60 - Reverse Yo-Yo Dieting
Stuck in the vicious cycle of yo-yo dieting? Find out what's causing it and how to break the cycle once and for all.
2023-12-07
06 min
The Barno Fitness Podcast
EP 59 - Customising Macros & Calories
Here's why & how you can need to use customisable macros & calories based on your own need, targets and progress.
2023-12-06
06 min
The Barno Fitness Podcast
EP 58 - Periodisation for Training & Nutrition
What is Periodisation and how can you apply it to maximise your results?
2023-12-05
06 min
The Barno Fitness Podcast
EP 57 - Customising your own plan
Here's why & how you need to customise your own fat loss plan to get long term sustainable results.
2023-12-04
06 min
The Barno Fitness Podcast
EP 56 - The Weekly Debrief #8
It's time for this weeks debrief. Grab a coffee and get ready to reflect on how your week has gone.
2023-12-03
06 min
The Barno Fitness Podcast
EP 55 - Tips for Busy Travellers
Always on the go or working away? Check out these tips to ensure you can stay active and hit your targets on the go.
2023-12-02
07 min
The Barno Fitness Podcast
EP 54 - Celebrate Small Wins
Take note of where you're at and where you cam from as you go through your journey to boost your motivation and help you embrace future challenges.
2023-12-01
06 min
The Barno Fitness Podcast
EP 53 - Staying Healthy as you Age
Getting old sucks, but it can suck a lot less if you take the right actions
2023-11-30
07 min
The Barno Fitness Podcast
EP 52 - Overcoming Self-Sabotage
In this episode, I discuss how you can overcome self-sabotage and get away from the cycle that's holding you back.
2023-11-29
07 min
The Barno Fitness Podcast
EP 51 - Love the Process
In this episode I discuss how you can guarantee your end results by learning to love the process and celebrate wins along the way.
2023-11-28
07 min
The Barno Fitness Podcast
EP 50 - Lessons at the Half Way Point
In this episodes I discuss the lessons at the half way point of Project Podcast.
2023-11-27
06 min
The Barno Fitness Podcast
EP 49 - The Weekly Debrief #7
That time of the week when we review, reflect & plan for the week ahead.
2023-11-26
06 min
The Barno Fitness Podcast
EP 48 - Show Up No Matter What
In this episode I talk about you need to go all in on your goals and show up every day starting from right now.
2023-11-26
05 min
The Barno Fitness Podcast
EP 47 - Combining Why & How
In this episode I discuss how you can combine why & how questions to create a growth mindset and ensure you will succeed 100%.
2023-11-24
08 min
The Barno Fitness Podcast
EP 46 - Positive Self-Talk & Body Image
In this episode I talk about your journey to building a positive mindset around your own image
2023-11-23
09 min
The Barno Fitness Podcast
EP 45 - Tracking Apps
In this episode, I talk about what apps you need to be using to track your progress
2023-11-22
12 min
The Barno Fitness Podcast
EP 44 - Meal Replacements & Intermittent Fasting
In this episode I discuss about meal replacements, ready meals, protein shakes & intermittent fasting and how you can approach them for your own life.
2023-11-21
09 min
The Barno Fitness Podcast
EP 43 - Managing Emotional Eating
In this episode I discuss practical tips you can use to help manage emotional eating
2023-11-20
09 min
The Barno Fitness Podcast
EP 42 - The Weekly Debrief #6
You know what time it is, time for the weekly Sunday debrief
2023-11-19
05 min
The Barno Fitness Podcast
EP 41 - Fat Loss Myths Debunked Pt 2
In this episode I discuss some more fat loss myths so you don't fall into the trap.
2023-11-18
05 min
The Barno Fitness Podcast
EP 40 - Fat Loss for Parents
In this episode, I talk through a few tips on how you can manage your fat loss as a busy parent and get the whole family involved.
2023-11-17
08 min
The Barno Fitness Podcast
EP 39 - Time Management for your Busy Schedule
In this episode I talk through a few techniques on how you can work on your health & fitness even with a busy schedule
2023-11-16
07 min
The Barno Fitness Podcast
EP 38 - Socialising while staying on track
In this episode I talk about strategies you can use to navigate social occasions while still working towards your goals
2023-11-15
07 min
The Barno Fitness Podcast
EP 37 - Supplements - The Truth
In this episode, I talk about what supplements you should be taking and which are simply a waste of time, money & effort.
2023-11-14
10 min
The Barno Fitness Podcast
EP 36 - Managing Holidays & Staying Active
In this episode I talk about how & when you should be staying active when you're on holiday
2023-11-14
11 min
The Barno Fitness Podcast
EP 35 - The Weekly Debrief #5
The best time of the week, it's time for the weekly debrief! Enjoy and be sure to do your own.
2023-11-12
07 min
The Barno Fitness Podcast
EP 34 - Putting Yourself First
In this episode I talk about why it's important to be selfish, say no to create a better support system for those around you
2023-11-11
06 min
The Barno Fitness Podcast
EP 33 - Power of SMART Goals
In this episode I talk about the power of setting SMART goals, how you should be setting them and some tips on how to get results using your goals
2023-11-10
09 min
The Barno Fitness Podcast
EP 32 - Benefits of Coaching & Personal Training
In this episode, I talk about the benefits of both online coaching & personal training and how you can get the most value from both of them if you choose to do so
2023-11-09
08 min
The Barno Fitness Podcast
EP 31 - Shape your environment
In this episode I talk about why it's important you create a supportive environment around you and some tips on how you can do that at home, work & your social circle.
2023-11-08
09 min
The Barno Fitness Podcast
EP 30 - Tracking Progress & Adjusting Workouts
In this episode, I talk about why & how you can track your progress. The importance of setting SMART goals for motivation and how to avoid plateaus.
2023-11-07
09 min
The Barno Fitness Podcast
EP 29 - Power of Body Weight
In this episode, I tell you how and when you can incorporate body weight exercises into your life and routine for your weight loss journey
2023-11-06
05 min
The Barno Fitness Podcast
EP 28 - The Weekly Debrief #4
In this episode, I cover the debrief for this week.
2023-11-05
04 min
The Barno Fitness Podcast
EP 27 - Power of Compound Exercises
In this episode we talk about the power of compound exercises and which ones you should be including in your workout routine
2023-11-04
05 min
The Barno Fitness Podcast
EP 26 - Getting it done when it all goes to S***
In this episode, I talk about your non-negotiables and how to hit your targets when nothing goes to plan
2023-11-03
07 min
The Barno Fitness Podcast
EP 25 - Lessons from Q1
In this episode I discuss 5 lessons I have learned from doing the first 25 episodes of this podcast
2023-11-02
08 min
The Barno Fitness Podcast
EP 24 - Creating the Perfect Workout Routine
In this episode I give you the key ingredients for you to create your own perfect exercise routine to get the best possible results
2023-11-01
14 min
The Barno Fitness Podcast
EP 23 - The Power of Nutrition
In this episode I discuss how you can lean into food for fuel and why you're not aiming to be in a calorie deficit for the rest of your life
2023-10-31
07 min
The Barno Fitness Podcast
EP 22 - Sugar & Sweeteners
In this episode, I discuss all things sugar and sweeteners. When to include them and when to choose the "better" option.
2023-10-30
05 min
The Barno Fitness Podcast
EP 21 - The Weekly Debrief #3
In this episode, I talk about lessons and challenges from this week including how to be aware if you're wearing a mask outside of the spooky season
2023-10-29
08 min
The Barno Fitness Podcast
EP 20 - Timing your meals right
In this episode I talk about the best options for timing your meals and how many meals you should be aiming to eat every day
2023-10-28
10 min
The Barno Fitness Podcast
EP 19 - Tyson Fury & your weight loss
In this episode I talk about how Tyson Fury can help you with your weight loss
2023-10-27
11 min
The Barno Fitness Podcast
EP 18 - Hydration & Weight Loss
In this episode we talk about why and how you need to hydrate for weight loss
2023-10-26
06 min
The Barno Fitness Podcast
EP 17 - Understanding Macros
In this episode I discuss what each of the three main macros are for and how you should fit them in your diet
2023-10-25
08 min
The Barno Fitness Podcast
EP 16 - Managing cravings and binges
Today we discuss some tactics on dealing with cravings and binges
2023-10-24
10 min
The Barno Fitness Podcast
EP 15 - Eating out and making progress
In this episode I talk about how you can eat out on a regular basis and still make progress.
2023-10-23
05 min
The Barno Fitness Podcast
EP 14 - The Weekly Debrief #2
In this episode we discuss how to challenge yourself in life and go through the weekly debrief
2023-10-22
05 min
The Barno Fitness Podcast
EP 13 - Hyrox wins and lessons
In this episode I discuss 3 lessons I learned from Hyrox that you can apply to your life
2023-10-21
04 min
The Barno Fitness Podcast
EP 12 - How to aim high & win BIG
In today's episode we talk about how you can expand your vision to grow and achieve things you never thought possible
2023-10-20
05 min
The Barno Fitness Podcast
EP 11 - How to finally get some sleep
On today's episode we talk about why sleep in so important for your fat loss and how you can get more of it
2023-10-19
06 min
The Barno Fitness Podcast
EP 10 - Why your low fat diet is making you fat
Today we talk about how always eating low calorie, low fat options is ruining your weight loss
2023-10-18
06 min
The Barno Fitness Podcast
EP 9 - Raw, Unfiltered Brain Dump
Here me talk about why I did this podcast without even thinking about an idea and how you can apply that to your own life.
2023-10-17
11 min
The Barno Fitness Podcast
EP 8 - Fat Loss Myths Debunked #1
The true facts about 14 fat loss myths you might be falling for
2023-10-16
10 min
The Barno Fitness Podcast
EP 7 - The Weekly Debrief #1
In this episode, we look at a weekly debrief and the benefits of doing them for yourself. Week 1 of Project Podcast is DONE!
2023-10-15
05 min
The Barno Fitness Podcast
EP 6 - Why's & How's for Strength Training
Today we dive into why you need to be strength training and what elements you need to consider when it comes to your training if you want to maximise your results.
2023-10-14
08 min
The Barno Fitness Podcast
EP 5 - How to cut the S*** and get RESULTS
This episode will give you the reality check you need if you're feeling lost, unmotivated or feeling sorry for yourself. Enjoy 😊
2023-10-13
06 min
The Barno Fitness Podcast
EP 4 - The Magic Formula for Fat Loss
In today's episode, we talk about the dentist, the fundamentals of fat loss & different ideas that might work for you. Free Calorie Calculator: https://app.calorieleads.io/tdee/29422eae-3bc5-4c1f-bc6f-7297de3cbf2f
2023-10-12
08 min
The Barno Fitness Podcast
EP 3 - What traits do you need to succeed?
In this episode, we talk about the 5 traits I believe you need to be successful in weight loss and all other areas of your life. Let me know where you score yourself on these
2023-10-11
05 min
The Barno Fitness Podcast
EP 2 - Improve your physical to boost your mental health
Special episode on Mental Health Awareness Day 2023. In this episode, we discuss how improving your physical health can better equip you for the mental stresses that life throws your way.
2023-10-10
06 min
The Barno Fitness Podcast
EP 1 - Introduction to The Barno Fitness Podcast
The introduction to The Barno Fitness Podcast. I chat about the aim of the podcast, a bit about my background who I help and why you might wanna listen to me waffle on about fitness and life while having some banter along the way.
2023-10-09
06 min