Shows
Barbells and BanterEp 171 - Signs you're ready to compete in powerlifting / bodybuildingHaving just had several clients compete in powerlifting and bodybuilding, and more lined up... Are the STCfit coaches getting the itch again?This week's topics:1. Peaking bodybuilders vs. powerlifters 1:102. Deciding that the pursuit is for you 23:403. How our APL Nationals squad did 32:36Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: TransformerJoin our community and hang out: AccessAs always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2025-09-1754 min
Barbells and BanterEp 99 - The timeline required to develop a physiqueThis week, we fired through some questions surrounding physique-specific training and nutrition.
This week's topics:
1. Formula 1 Melbourne update 12:56
2. Heavy low reps vs. Light high reps 24:20
3. Effects of running on your gains 31:12
4. Relationship / partner red flags 49:25
5. Do you need to track calories? 1:02:23
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2024-04-101h 12
Barbells and BanterEp 98 - The secret to getting jacked isn't sexyThis week's Q&A revolved around maximising muscle gain, through workout fuel, cardio and frequency.
This week's topics:
1. Sir Google, tight clothes & diet foods 4:56
2. What to eat / drink pre-training 39:37
3. Muscle groups: Weekly frequency? 51:35
4. Lose fat & gain muscle at once? 1:01:45
5. Cardio can help with hypertrophy 1:06:57
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2024-04-021h 14
Barbells and BanterEp 97 - The best approach to warming upWarming up for strength vs. hypertrophy, cutting weight, and the nuances of wearing music merch...
This week's topics:
1. Is it OK to wear band/sports merch? 1:55
2. Our powerlifting girls smashed it 19:08
3. Training, dieting & life updates 29:35
4. Trust in the cutting process 45:26
5. What to think about for warm-ups 56:17
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2024-03-261h 17
Barbells and BanterEp 96 - How to get more food/protein inStruggling with wanting to eat more? Here are some of our favourite methods to a successful gaining phase.
This week's topics:
1. Our fav ways to get protein in 15:29
2. Gaining & keeping muscle ain't easy 30:11
3. Best bang-for-buck warmup exercise? 49:38
4. How our current programs look & why 56:37
5. Flipping the "dieting" mental switch 1:06:52
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2024-03-191h 14
Barbells and BanterEp 95 - The most over & under-rated toolsSome things that are ACTUALLY worth your time / money... and some not so much.
This week's topics:
1. Good barbers & babysitting duties 00:00
2. How meal plans can be helpful 21:55
3. Is there a time for ice baths? 46:45
4. Impacts of over-eating & alcohol 55:44
5. Under-rated supplements 1:09:39
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2024-03-121h 22
Barbells and BanterEp 94 - How to fix your sleep qualityHere are some immediate fixes you can apply to your sleep routine, for even better gains.
This week's topics:
1. Bad chicken & tongue tie gains 13:33
2. Deadlift warmup - bar leaving hips? 25:39
3. Observing odd behaviour in the gym 33:27
4. Effects of sleep you didn't know 53:45
5. The sleep hygiene checklist 1:09:09
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2024-03-061h 29
Barbells and BanterEp 93 - Is mind-muscle connection overhyped?Here are our thoughts on the importance of "feeling" your muscles working, and being sore after a set/workout.
This week's topics:
1. The best hot cross bun flavour 7:01
2. Returning to high rep training 18:34
3. The ways we'd spend our money 31:45
4. You can't out-cue poor positioning 43:24
5. How important is D.O.M.S.? 59:33
8 week Complete Coaching giveaway: Enter here
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As always, if you have any questions or suggestions, feel free to drop a comment or get in
2024-02-271h 14
Barbells and BanterEp 92 - Why you're not seeing weekly resultsAre you getting the absolute most out of your training sessions, and programs?
This week's topics:
1. Who wins? Old school vs. New school 10:04
2. Using RPE vs. RIR vs. Percentages 28:48
3. What if you don't follow a scale? 48:07
4. Should you get your bloodwork done? 53:43
8 week Complete Coaching giveaway: Enter here
Join our community and hang out: Click here
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2024-02-201h 08
Barbells and BanterEp 91 - Struggling with your growth phase?It's not just about eating more - it's the lifestyle changes, feeling sluggish and slow, and seeing numbers go up.
This week's topics:
1. Struggles of getting more food in 8:31
2. People who don't put weights away 18:48
3. A lot of food is great, until it's not 31:46
4. Feeling lethargic & bloated 41:36
5. Tips for a more tolerable surplus 50:56
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2024-02-131h 17
Barbells and BanterEp 90 - Why we wouldn't recommend supplementsDad life, bad genetics, gyms banning tripods, and rapid fat loss protocols... and more.
This week's topics:
1. Adjusting to dad life 4:14
2. What makes a "bad" bodybuilder? 21:47
3. Should tripods be banned in gyms? 30:13
4. How quickly can you lose body fat? 43:51
5. Which supps are a waste of money? 52:00
6. Dealing with low testosterone 59:40
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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2024-02-061h 14
Barbells and BanterEp 89 - The best foundation for dieting success, ft. Annie MacProtein, veggies, water - the standard, boring stuff.... But here is our best recipe for nutrition success.
Work with nutrition coach Annie: Apply here
This week's topics:
1. What it's like working with fighters 8:28
2. Why you should start at maintenance 24:16
3. Dealing with tempting "trigger" foods 39:43
4. Meal plans aren't a bad thing 59:01
5. Carbs & protein around your training 1:09:46
6. Can you absorb >30g protein in a meal? 1:17:55
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As always, if you have any questions or suggestions, fe...
2024-01-311h 25
Barbells and BanterEp 88 - Why you're constantly dieting, ft. Loz Read & Annie MacConstantly looking for the next diet, or wondering how many more calories you could cut, or kilos to lose? Maybe it's time for a change.
This week's topics:
1. The power of knowing you're not alone 15:12
2. Misconceptions of mentality coaching 28:13
3. WTF are we meant to eat, or not eat? 37:49
4. The mindset behind restrictive eating 45:26
Finding Food Freedom tickets: Click here
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2024-01-231h 03
Barbells and BanterEp 87 - The year of health & broccoli hairNightmare accommodation, unwanted presents & setting kickass training goals... here's how our 2024 started & how we want it to go.
This week's topics:
1. More travel horror stories 6:56
2. What to do with unwanted presents? 28:02
3. Muay thai & the broccoli haired crew 34:44
4. Jess' mystery platform reappearance 47:34
5. What we're all aiming for this year 52:55
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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2024-01-161h 03
Barbells and BanterEp 86 - Why your niggles won't go away, ft. Laura Fox (Fox Physio)How does online physio treatment work? And how might it be better than in-person?
Laura: https://instagram.com/LauraFox93
This week's topics:
1. Signs you have a good therapist 5:56
2. Warm-ups lifters should do more 13:04
3. Online treatment gets better results? 34:42
4. It needs to be a collaborative process 49:31
5. How quickly should you treat a niggle? 55:35
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2024-01-091h 01
Barbells and BanterEp 85 - Who do you have in your corner?Would you rather be comforted or pushed? The boys chat PL comps, concerts & learning to fight.
This week's topics:
1. What animal has the highest BF % ? 2:31
2. Comps & concerts to end the year 16:40
3. Becoming a Muay Thai beginner 32:58
4. Consolation or encouragement? 55:31
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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-12-201h 13
Barbells and BanterEp 84 - What would stop you from training?Do you believe "relationship weight" is real? Or what could it also be a sign of?
This week's topics:
1. Deciphering the language of the youth 19:43
2. Muay Thai, Zyzz & memories of music 28:30
3. Wave loading for the nostalgia 45:06
4. People "letting go" once off the market 1:01:08
5. Physical & deeper attractions matter 1:12:59
Join our community and hang out: Click here
As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-12-121h 24
Barbells and BanterEp 83 - How strong should a bodybuilder be?Yeah but how much do you opposite-stance, chest-supported, wrap-around, supinating iso-lateral row, bro?
This week's topics:
1. Could you land a plane? 4:04
2. Hack squat & pool table wrestling 19:21
3. Strength before fancy exercises 30:58
4. People are afraid of hard work 45:31
5. Is "relationship weight" a thing? 1:07:16
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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-12-051h 14
Barbells and BanterEp 82 - We're our own worst criticEating challenges, fighting over gym equipment, and getting unwanted (and wanted) compliments... Tune in and enjoy!
This week's topics:
1. Planning to eat 15,000 calories 5:31
2. Racing people to the cable station 25:41
3. Avoiding some people in the gym... 31:28
4. Not being shredded for a shoot 51:33
5. Our top workout songs 1:02:13
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2023-11-281h 11
Barbells and BanterEp 81 - Getting past body image fears(Un)flattering activewear and trying new, uncomfortable things. Tune in as we recap the photoshoot and lift-off!
This week's topics:
1. Bdays, appliances &.. partner tracking? 2:23
2. Distorted body image & activewear 20:56
3. Photoshoots aren't as scary as you think 34:15
4. What we love about powerlifting events 43:42
5. Doing it all - strong, lean, athletic 57:00
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2023-11-211h 08
Barbells and BanterEp 80 - How to stop accepting "normal", ft. Lauren 'Loz' ReadYour expectations and close circles could be limiting you - here's how to push past them.
Loz: https://instagram.com/Loz_Ready
This week's topics:
1. The journey to self-confidence 12:54
2. Change starts with taking a step 23:01
3. You need to want to take action 45:35
4. Expectations are holding you back 53:46
5. Figure out what you don't want 1:06:52
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As always, if you have any questions or suggestions...
2023-11-141h 18
Barbells and BanterEp 79 - Your gym environment mattersWould you share your car or your bed? How much time is too much, to drive to the gym? Enjoy this week's QnA!
This week's topics:
1. Gym vibes matter (Are we too fussy?) 7:21
2. Friction of travelling to the gym 27:45
3. Our elite food & coffee culture 39:15
4. Life advice we wish we received 1:03:16
5. Things we would never share 1:08:44
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2023-11-071h 13
Barbells and BanterEp 78 - Set goal, lift hard, lift more, repeatThe boys recap STC's recent Sydney trip: gym "bro-downs", photoshoots, lift-offs, and discovering what it means to train hard.
This week's topics:
1. Photoshoot, "bro-downs" & too many drinks 22:12
2. Lift-off day & team appreciation 34:46
3. We want to train with more people 45:11
4. Progressive overload isn't a "style" 56:43
5. Different ways to achieve intensity 1:03:44
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2023-10-311h 22
Barbells and BanterEp 77 - Why the bro split is still validWhat's wrong with the venerable bro split? Why is Ben saying push/pull/legs is better?
This week's topics:
1. Messed up mental stages of a diet 14:34
2. Full body vs. Bro split vs. P/P/L 35:09
3. Different approaches for frequency 45:50
4. How it differs for the experienced 56:37
5. Do you have to do deadlifts? 1:07:11
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2023-10-171h 17
Barbells and BanterEp 76 - Don't be this person in the gymThis week we have some rapid-fire QnA, filled with both banter and education!
This week's topics:
1. Combatting cravings while dieting 10:52
2. Lemon juice for electrolytes 23:05
3. Smelly people at the gym 30:05
4. Should you grunt while lifting? 54:11
5. Bulk & cut vs. Staying lean? 1:03:50
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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-10-101h 11
Barbells and BanterEp 75 - Our experience with body imageFrom feeling small and weak, to overweight and unfit - these are our experiences with mental body image.
This week's topics:
1. Feeling small to feeling fluffy 28:51
2. Wanted & unwanted attention 37:34
3. Attributing bodyweight to worth 42:36
4. Who are today's role models? 52:00
5. Lining up worth with life stages 1:05:50
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2023-10-041h 15
Barbells and BanterEp 74. You probably shouldn't diet like thisMass gainer shakes, mid-set blackouts and caffeine-induced panic... We've unfortunately done it all.
This week's topics:
1. Washing machines are the devil 1:07
2. Brutal diets we used to do 23:44
3. The art of spotting a dumbbell press 41:08
4. Accidentally overdoing preworkout 50:27
5. Code brown in the ice bath 59:13
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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-09-261h 04
Barbells and BanterEp 73 - Stop wasting your time in the gymWould a week off derail your progress? How would you approach someone positively in the gym?
This week's topics:
1. Ben's paranormal encounter 12:42
2. 20 years of training... for a size medium 19:41
3. Approaching / approached in the gym? 29:38
4. You want more time in the gym, not less 51:42
5. Where training ranks in your priorities 1:09:34
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2023-09-201h 21
Barbells and BanterEp 72 - Exploring our culinary rangeFrom Ben's city pilgrimage to Jason's diet brain mishaps, tune into this week's Banter and Banter ep.
This week's topics:
1. Sh*t fruit & "replacement" foods 3:41
2. Sourdough, sushi rice & the big smoke 13:27
3. The wonders of diet brain 28:19
4. Jason's first time transcending 42:49
5. Unusual sensitivity / observation 54:13
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2023-09-131h 00
Barbells and BanterEp 71 - Achieving the "daddy bod"The boys go through some fun Q&A, sent in from you guys!
This week's topics:
1. Dad bods & online dating 10:51
2. Our body / dieting dysmorphia 26:54
3. Embarrassing gym mishaps 37:31
4. Carnivore diet & comfort foods 44:13
5. $5 mil? Yelling Ronnie Coleman? 53:12
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2023-09-061h 10
Barbells and BanterEp 70 - Drop sets won't make your arms biggerGym conversation courtesy, snake oil products, dominant/lagging muscle groups, and more this week.
This week's topics:
1. Country Ben - Pilates? Fake tan? 3:43
2. Appropriately ending gym convos 28:16
3. Why are these products still here? 35:56
4. How do you define a "hard" workout? 50:54
5. Why you have dominant muscles 1:12:43
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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-08-301h 21
Barbells and BanterEp 69 - How to know if you train hard enoughWhy might muscle soreness be, or not be, the best indicator of a good training session?
This week's topics:
1. Training / nutrition when sick 1:42
2. Is having too much D.O.M.S. bad? 28:51
3. What actually causes D.O.M.S.? 35:56
4. Better metrics to aim for 43:01
5. Finding the right rep "failure" 50:54
here
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2023-08-231h 07
Barbells and BanterEp 68 - Should powerlifting keep soft suits? ft. Jess TirpkosSoft suits in powerlifting, powerlifters doing pilates, and 5km foam runs... Enjoy!
This week's topics:1. Lifting leverages & unfair calories 3:552. Powerlifter Ben meets pilates 16:413. Soft suits - a barrier to powerlifting? 31:544. The psychological side of running 41:36
5. Melbourne & Sydney, we are coming 55:57
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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-08-161h 02
Barbells and BanterEp 67 - Why diet soft drinks won't kill youWe dove into the research from the W.H.O. and uncovered the actual results from the diet soft drink study.
This week's topics:1. Is having a house cleaner bougie? 7:462. People read the diet soda study wrong 29:313. Critical thinking, or selective thinking? 40:184. Is it lack of effort or capability? 48:26
5. Saying is more important than doing... 59:02
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2023-08-091h 04
Barbells and BanterEp 66 - Should we follow the Healthy Eating Guidelines?Veggies, starches, proteins, processed foods... Where should you start, and what should you listen to?
This week's topics:1. Flu szn, injuries & baby names 3:542. Olympic athletes untested division?3. Our "standardised" food industry 29:504. Supps & junk food won't save you 37:42
5. Change these unconscious food habits 53:11
6. The energy impact of your poops 1:04:30
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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-08-021h 12
Barbells and BanterEp 65 - The rise of egos in the gymSelfies in the gym, our top 10 lifetime exercises, and "big cl*t energy" this week... Enjoy!
This week's topics:1. Failed lifts & Big cl*t energy 1:422. The warm-up process/checklist 16:473. 10 exercises we would do forever 31:374. Personal space & tripods in the gym 46:10
5. Owning a house vs. "Making memories" 1:00:23
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2023-07-261h 16
Barbells and BanterEp 64 - Our biggest announcement everObsessions, superpowers and gym pet peeves... tune in for all this + a massive announcement!
This week's topics:1. The biggest news we've ever announced 8:372. Witches, family roles and World War II 36:493. The superpower of mind-reading 51:204. How to not approach women in the gym 1:01:00
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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-07-181h 20
Barbells and BanterEp 63 - Walk into the gym knowing you'll kill itThese are the keys to stepping into the gym, confident in your game plan and your ability to put in the required effort.
This week's topics:1. Unreasonable dining expectations? 13:392. Improving sleeping environment 24:203. Building new, enjoyable habits 31:464. The nuances of training effort 45:195. How program length alters skill 1:08:49
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2023-07-111h 23
Barbells and BanterEp 62 - Mentality: How to become unstoppableWhat do you default to when things get tough? Here's how we approach mentality in training and in life.
This week's topics:1. What's the female equivalent of B.D.E. ? 4:372. Tips to successful relationship 35:383. The growth mentality 47:224. The ownership mentality 54:415. The 'be, do, have' mentality 1:06:13
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As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-07-041h 27
Barbells and BanterEp 61 - Humans want connectionAs you mature, life happens and interests change. How do you go about creating / maintaining connections? This week's topics: 1. Morbid curiosity - submarines, Black Mirror 8:38 2. APL Nationals & upcoming team events 28:47 3. Getting or injured is the worst 41:12 4. Making new friends later in life 56:03 Join our community and hang out: Click here As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-06-291h 19
Barbells and BanterEp 60 - Which supplements should you take?What supps do we actually take and/or recommend? You wouldn't believe what's still making the rounds! This week's topics: 1. Nutrition fads that still haven't died 10:38 2. Bert Kreischer & Arnie on the big screen 16:27 3. Gaming the air fryer system 26:15 4. The new craze - Ozempic & Berberine 5. What supps do we take / recommend? 51:07 Code EARLYBIRD for a $1 first month on our training app! https://www.stcfit.com/stcfit-training-app As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-06-201h 00
Barbells and BanterEp 59 - Things that actually get you resultsSpacing volume out over a week, figuring out how to prioritise training in your schedule, and more answered in this week's Q&A. This week's topics: 1. Dieting while your family aren't 13:17 2. How often should your program change? 28:58 3. One intense leg day vs. Spreading it out 39:30 4. Struggling to fit training in your routine 58:51 5. "Coaches" working in areas they shouldn't Code EARLYBIRD for a $1 first month on our training app! https://www.stcfit.com/stcfit-training-app As always, if you have any questions or suggestions, feel free to drop a...
2023-06-141h 19
Barbells and BanterEp 58 - Why your diet feels so difficultHere are the best ways we've personally found, to approach your dieting phase with greater success. This week's topics: 1. What we listen to while training 23:17 2. Reducing food friction while in a deficit 30:27 3. Are processed foods bad for you? 38:28 4. How to build a diet for yourself 49:52 5. Caffeine detox? Chats with god? 59:51 Code EARLYBIRD for a $1 first month on our training app! https://www.stcfit.com/stcfit-training-app As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-06-061h 10
Barbells and BanterEp 57 - You're in better shape than you thinkFeeling sluggish in a surplus / strength phase? Or feel you don't look as good as you want? Us too... This week's topics: 1. Set the date, work towards it 19:12 2. Higher intensity vs. higher volume 32:34 3. Should you rearrange your workouts? 43:01 4. Feeling chunkier in a strength prep 53:31 Code EARLYBIRD for a $1 first month on our training app! https://www.stcfit.com/stcfit-training-app As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-05-311h 03
Barbells and BanterEp 56 - Powerlifting comp day nervesWhat kind of lifter are you on comp day? Or maybe you don't know yet - tune in for some game day insights. This week's topics: 1. Finding good quality gym apparel 00:00 2. Are fat-burner supps effective? 19:41 3. Yabby racing & flannos in the gym 26:13 4. The job of a powerlifting handler 35:22 5. Does your online coach have F2F skills? 52:38 Code EARLYBIRD for a $1 first month on our training app! https://www.stcfit.com/stcfit-training-app As always, if you have any questions or suggestions, feel free to drop a comment or get...
2023-05-2359 min
Barbells and BanterEp 55 - Cum in a cupFrom Ben's pathology "deposit" visit, to Jason's rear-end puncture wounds, to bodybuilding medals and golf lessons... Strap in for this ep! This week's topics: 1. Ben's awkward medical "deposit" 4:03 2. The benefits of social training 17:52 3. From a bad prep to a gold medal 24:32 4. Anyone can prep, recovery is the key 33:40 5. Parallels in golf & training? 48:17 Check out our online/F2F coaching details: https://stcfit.com/programs As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-05-1656 min
Barbells and BanterEp 54 - Your program doesn't have to be complexThis week the boys chat all things golf, to running, to bodybuilding and powerlifting goals. This week's topics: 1. Ben's 5km hill run (& injury?) 15:51 2. Our worst golf performance ever 21:22 3. The return to bodybuilding 28:29 4. How complex do you need to train? 38:40 5. They keys to progress over time 49:22 Check out our online/F2F coaching details: https://stcfit.com/programs As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-05-101h 05
Barbells and BanterEp 53 - When do you need to go 'all in'?Are you an all-in type of person? The boys chat about some of the drawbacks, but also benefits, and how you could utilise this trait. This week's topics: 1. Country stories & Project Hybrid 2:39 2. Ben's recent powerlifting team killed it! 17:21 3. A P.L. comp day - food, routine, attempts 33:28 4. When is being hyper-neurotic worth it? 44:39 Check out our online/F2F coaching details: https://stcfit.com/programs As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-05-031h 03
Barbells and BanterEp 52 - How to nail your first comp prepPeople will try to chime in with bodybuilding advice - although not always incorrect, learn to tune it out and execute the plan with your coach. This week's topics: 1. How much does genetics matter? 24:02 2. Tuning out what's not in the plan 40:49 3. Advice for your first comp prep 52:20 4. How much $ should coaching cost? 1:05:07 5. Why you can't stick to your plan 1:11:10 Check out online/F2F coaching details: https://stcfit.com/programs As always, if you have any questions or suggestions, feel free to drop a comment or get...
2023-04-261h 20
Barbells and BanterEp 51 - Changing goals isn't a bad thingThis week, the boys sat down to chat all things from goals to coaching styles, supplements and cardio programming. This week's topics: 1. When to change your training goal 19:29 2. Should your coach "crack the whip"? 28:41 3. Supps that might help in the winter 40:57 4. Creatine - popular again? 47:35 5. How much cardio do you need? 52:10 Check out online/F2F coaching details: https://stcfit.com/programs As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-04-191h 06
Barbells and BanterEp 50 - What they don't tell you about bodybuilding, ft. Ben & Brooklyn (Matter Athletica)We had a great sitdown with Ben & Brooklyn in Queensland, chatting all things bodybuilding/prep mentality, what newcomers should expect, and all the warning signs (and how to avoid them). https://instagram.com/matter_athletica This week's topics: 1. Getting stage-lean isn't for everyone 13:30 2. A healthy prep VS. social media 23:41 3. Contest prep as a female first-timer 42:32 4. Managing life commitments in prep 54:46 5. PEDs - widely unspoken but significant 1:02:55 6. Is your identity attached to your body? 1:10:20 As always, if you have any questions or suggestions, feel free to drop a...
2023-04-071h 20
Barbells and BanterEp 49 - How much strength work for a bodybuilder?Wondering why your joints feel beat up? Or have a physique orientated goal but curious how you could incorporate strength/barbell work? This week's topics: 1. Birthday benders on borrowed time 3:59 2. Our physique, golf & running goals 14:04 3. Balancing strength & bodybuilding? 24:49 4. What our competitors are up to 29:16 Check out online/F2F coaching details: https://stcfit.com/programs As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-03-2144 min
Barbells and BanterEp 48 - STCfit coaching methodSick of "generic"? Want to know you're killing it in and out of the gym? This is how. This week's topics: 1. Are we the right fit for you? 3:59 2. Mentality 8:56 3. Approach 16:27 4. Sustenance 22:32 5. Training 30:47 6. Recovery 35:28 7. The result 41:52 Check out online/F2F coaching details: https://stcfit.com/programs As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2023-01-3145 min
Barbells and BanterEp 47 - Why your physique isn't progressingTraining & nutrition, the basics. But how do you fully maximise something so simple? This week's topics: 1. Are you training hard enough? 10:04 2. When & how to increase load 20:00 3. Nutrition around workouts 27:00 4. Meal / protein frequency 37:06 5. Why your biceps won't grow 48:03 Check out our free transformation guide: https://stcfit.com/Transformation As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2022-11-2257 min
Barbells and BanterEp 46 - Google Pixels & boomersThis week the boys discuss all things from reality TV to "crossbuilding" (TM), to phone brand wars... enjoy! This week's topics: 1. Setting goals & expectations 12:42 2. Configuring your deficit 25:20 3. Training/cardio - What & how much? 30:33 4. Your diet - Calories & macros 40:16 5. What metrics to track & assess 48:38 Check out our free transformation guide: https://stcfit.com/Transformation As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2022-11-1542 min
Barbells and BanterEp 45 - The body transformation guideReady to get shredded? We've considered all the moving parts of training, nutrition, programming, recovery, and more. This week's topics: 1. Setting goals & expectations 12:42 2. Configuring your deficit 25:20 3. Training/cardio - What & how much? 30:33 4. Your diet - Calories & macros 40:16 5. What metrics to track & assess 48:38 Check out the free guide: https://stcfit.com/Transformation As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2022-10-3053 min
Barbells and BanterEp 44 - Elite athlete mentality & physicality, ft. Anthony KrznarThis week's special guest is coach, elite powerlifter and gym owner Anthony Krznar! https://instagram.com/The_Australian_Yeti This week's topics: 1. Living life with ADHD 7:06 2. Longevity as a 125kg powerlifter 20:20 3. The state of Australian powerlifting 35:48 4. Transparency around PED use 54:55 Join the STCfit Lifters Circle: https://stcfit.com/circle As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2022-06-191h 11
Barbells and BanterEp 43 - Developing fortitude through training, ft. Ruby FussThis week's special guest is coach & Australian Defense Force physical training instructor Ruby Fuss! https://instagram.com/RubyFuss_RFPC This week's topics: 1. Fitness & discipline in the ADF 11:35 2. Femininity in a masculine space 17:55 3. Fortitude through training 27:48 4. High performance mentality 42:52 5. "Too" healthy achieves the opposite 56:05 6. The minimum is not enough 1:07:15 Join the STCfit Lifters Circle: https://stcfit.com/circle As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2022-06-051h 17
Barbells and BanterEp 42 - More than what you do in the gymEp 42 is out on all your favourite platforms! This week's topics: 1. Fashion choices & pet fur 5:55 2. To use lifting straps or not 16:20 3. More fun - Lemon races, jiu jitsu 25:27 4. Influencers/athletes on PEDs 40:37 5. Underactive thyroids & fat loss 50:41 6. Jason vs. food & bad gym equipment 1:00:23 Join the Lifters Circle: https://stcfit.com/circle
2022-05-231h 11
Barbells and BanterEp 41 - The powerlifting experience, ft. Dakoda PlumridgeThis week's special guest is powerlifting & nutrition coach Dakoda Plumridge of Dak Strength! https://instagram.com/DakodaPlumridge This week's topics: 1. Why do you train? 5:13 2. It's ok for priorities to shift 8:55 3. Powerlifting prep mentality 14:25 4. Why 'dieting' isn't everything 24:53 5. You should be more selfish 31:22 6. Your first powerlifting comp 36:15 Join the STCfit Lifters Circle: https://stcfit.com/circle As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2022-05-0839 min
Barbells and BanterEp 40 - Nat & the boys #3Ep 40 is out on all your favourite platforms! This week's topics: 1. Ben's Europe honeymoon 3:39 2. Top 3 places in the world to live 21:38 3. Travel horror stories 35:01 4. Our biggest pet peeves 1:04:15 5. Our worst personal traits 1:11:22 6. What breed of dog we'd be 1:16:26 Join the Lifters Circle: https://stcfit.com/circle
2022-04-241h 25
Barbells and BanterEp 39 - How to get next level resultsEp 39 is out on all your favourite platforms! This week's topics: 1. Why your results stopped 19:35 2. Mindset 42:25 3. Approach 56:38 4. Sustenance 1:07:01 5. Training 1:18:30 6. Recovery 1:22:46 Join the Lifters Circle: https://stcfit.com/circle
2022-04-101h 31
Barbells and BanterEp 38 - How I became bulletproof, ft. Mel EdmondsThis week's special guest is nutrition advisor Mel Edmonds! https://instagram.com/mel.getsstrong This week's topics: 1. Realisation / shift in perspective 5:49 2. Binge-eating & anorexia disorders 10:30 3. Maintenance & performance goals 23:24 4. Importance of support & mindset 29:17 5. Perfect eating habits don't exist 40:18 6. Who is the scariest STCfit coach? 49:47 Be Bulletproof / Lifters Circle https://stcfit.com/circle As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2022-03-2854 min
Barbells and BanterEp 37 - Nat and the boys #2Ep 37 is out on all your favourite platforms! This week's topics: 1. Our dogs' personalities 3:28 2. It's wedding season! 16:42 3. Sleep necessities 48:38 4. Talk of Europe travels 53:20 5. Goku, crossfit & wings 58:40 Join the Lifters Circle: https://stcfit.com/circle
2022-03-131h 21
Barbells and BanterEp 36 - A healthy relationship with food, ft. Sophie RindfleishThis week's special guest is dietitian Sophie Rindfleish! https://instagram.com/healthybodhealthymind This week's topics: 1. Distinction of eating disorders 8:07 2. Dealing with overeating 12:23 3. Healthy ways to plan food 16:59 4. Weight gain & overeating 21:15 5. Bloating, gut health, bowels 29:13 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2022-02-2739 min
Barbells and BanterEp 35 - Setting goals & achieving themEp 35 is out on all your favourite platforms! This week's topics: 1. More than the goal itself 24:15 2. Write your goals down 28:40 3. What do you value? 35:55 4. Setting great goals 47:37 5. Be, do, have 51:577 6. Vision boards 59:40 Check out our free Goal-setting Guide: https://stcfit.com/goal Register for the Lifters Circle: https://stcfit.com/circle
2022-02-131h 05
Barbells and BanterEp 34 - Nat and the boys #1Ep 34 is out on all your favourite platforms! This week's topics: 1. Separating work, personal & social 13:59 2. Deserted island - What 3 items? 23:18 3. What body part would you lose? 36:53 4. Different decade you would live in? 40:34 5. Pick any sport as your profession 50:01 6. The good in the fitness industry 58:55 Pre-register for the Lifters Circle: https://stcfit.com/circle
2022-01-271h 09
Barbells and BanterEp 33 - Why your glutes aren't growingEp 33 is out on all your favourite platforms! This week's topics: 1. Common misconceptions 9:54 2. The importance of posture 15:57 3. Choosing glute exercises 24:48 4. Setting volume & frequency 35:57 5. Is your effort sufficient? 43:54 Check out our free glute guide: https://stcfit.com/glute Pre-register for 'Be Bulletproof': https://stcfit.com/prereg-bb
2022-01-2056 min
Barbells and BanterEp 32 ft. Amy Beth - Get out of your own wayThis week's special guest is mindset coach Amy Beth! https://instagram.com/AmyBethAU/ This week's topics: 1. Limiting beliefs & self-talk 5:20 2. All-or-nothing mindset & self-sabotage 17:22 3. "I'll be happy when..." 26:04 4. Stress, journaling, mindfulness 34:48 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-12-1650 min
Barbells and BanterEp 31 ft. Ruby Fraser (Eat Like Ruby) - Nutrition for your goals & preferencesThis week's special guest is coach & nutritionist Ruby Fraser! https://instagram.com/eat_like_ruby/ This week's topics: 1. Changing nutrition beliefs 7:53 2. Ending diet rigidity 10:52 3. Maximise compliance for success 18:30 4. Eat more, train better 23:24 5. Muscle building mistakes 33:48 6. Importance of education 37:30 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-12-0241 min
Barbells and BanterEp 30 - Should you self-coach? & How?Ep 30 is out on all your favourite platforms! This week's topics: 1. Mindset 10:59 2. Training 23:56 3. Programming 35:24 4. Nutrition 44:31 5. Lifestyle 56:20 Pre-register for 'Be Bulletproof' late Feb 2022: https://stcfit.com/prereg-bb Find out where you're killing it, and where you could improve: https://stcfit.com/quiz
2021-11-181h 07
Barbells and BanterEp 29 - Physique programmingEp 29 is out on all your favourite platforms! This week's topics: 1. Contextualising physique goals 8:22 2. Determining & prescribing effort 26:37 3. Individualised exercise selection 35:11 4. Intricacies of rest periods 44:10 5. Does tempo hold significance? 48:47 6. Your training age / experience 57:01 Find out where you're killing it, and where you could improve: https://stcfit.com/quiz As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-11-0458 min
Barbells and BanterEp 28 ft. Allie Brown (Fox Physio) - Fixing things before they breakThis week's special guest is osteopath and strength + rehab coach Allie Brown! https://instagram.com/alliebrown.osteo https://instagram.com/fox.physio This week's topics: 1. Common lifting injuries & issues 3:37 2. How to warm up sufficiently 8:13 3. Defining mobility & stability 14:26 4. Skill & goal considerations 27:15 5. Working around injury & pain 42:22 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-10-2152 min
Barbells and BanterEp 27 - Face to face, online or self coaching?Ep 27 is out on all your favourite platforms! This week's topics: 1. Should you get a FTF coach? 10:05 2. Should you get an online coach? 33:04 3. Should you coach yourself? 47:10 4. The 'Be Bulletproof' program 56:21 Take the Bulletproof quiz https://stcfit.com/quiz As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-10-081h 04
Barbells and BanterEp 26 - Nutrition 101Ep 26 is out on all your favourite platforms! This week's topics: 1. What's the best diet? 5:13 2. The calorie / carb stigma 11:47 3. Where should you start? 20:36 4. Lifestyle & compliance 31:43 5. How to continue learning 42:51 Macro Guide https://stcfit.com/macro More Than Macros https://stcfitlearning.com/articles/more-than-macros As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-09-2347 min
Barbells and BanterEp 25 - How to get strongerEp 25 is out on all your favourite platforms! This week's topics: 1. What is strength? 5:43 2. The concept of skill 16:12 3. Ties to hypertrophy 25:41 4. Force production / Disinhibition 41:25 5. Psychological considerations 59:05 Lean & Strong Blueprint https://stcfit.com/blueprint Be Bulletproof https://stcfit.com/bulletproof As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-09-091h 16
Barbells and BanterEp 24 - ProgrammingEp 24 is out on all your favourite platforms! This week's topics: 1. Specificity & the S.R.A. curve 6:47 2. Progressive overload 12:40 3. Intensity & effort 22:10 4. Volume, rest & frequency 32:18 5. Exercise selection & order 44:10 6. Does tempo matter? 52:38 Lean & Strong Blueprint https://stcfit.com/blueprint Be Bulletproof https://stcfit.com/bulletproof As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-08-261h 04
Barbells and BanterEp 23 - Assess your own techniqueEp 23 is out on all your favourite platforms! This week's topics: 1. What is "technique"? 8:52 2. Reference lines 18:18 3. Why lifts break down 32:43 4. Progression & regression 43:24 360 Degrees of Movement Assessment ft. Fox Physio https://www.stcfit.com/articles/360-degrees-of-movement-assessment-ft-fox-physio Progress and Regress For Success https://www.stcfit.com/articles/progress-and-regress-for-successs SBD resource https://stcfitlearning.com/sbd Be Bulletproof https://stcfit.com/bulletproof As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-08-1252 min
Barbells and BanterEp 22 - Training - Technique, assessing movement, load & effort/RIREp 22 is out on all your favourite platforms! This week's topics: 1. Technique & execution 5:25 2. Self-assessing movement 24:00 3. Load selection, effort & RIR 35:45 Be Bulletproof: https://stcfit.com/bulletproof STCfit articles: https://stcfit.com/articles STCfit Learning Articles: https://stcfitlearning.com/articles As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-07-2947 min
Barbells and BanterEp 21 - Mindset - Growth, ownership, values & goalsEp 21 is out on all your favourite platforms! This week's topics: 1. Growth & ownership mindset 13:45 2. What are your core values? 31:55 3. How to set better goals 44:14 4. What this looks like in action 55:40 Be Bulletproof: https://stcfit.com/bulletproof As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-07-151h 04
Barbells and BanterEp 20 - Lifestyle - Stress, sleep & recoveryEp 20 is out on all your favourite platforms! This week's topics: 1. If it's easy, why aren't most doing it? 4:13 2. Managing stress - The good and the bad 11:20 3. Sleep - Underrated & underestimated 21:42 4. Effects of caffeine, light & water 36:35 5. Recovery - Putting it all together 45:46 Be Bulletproof: https://stcfit.com/bulletproof As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-07-0154 min
Barbells and BanterEp 19 - Becoming BulletproofEp 19 is out on all your favourite platforms! This week's topics: 1. Mindset 13:58 2. Training 24:37 3. Programming 36:09 4. Nutrition 49:52 5. Lifestyle 56:20 Learning: https://stcfitlearning.com/resources STCfit: https://stcfit.com/resources As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-06-171h 08
Barbells and BanterEp 18 - Your fat loss phase reality checkEp 18 is out on all your favourite platforms! This week's topics: 1. Considerations for deficit phases 13:13 2. Finding your deficit duration & rate 23:20 3. Figuring out your macro split & why 29:29 4. Adherence, accountability & sacrifice 38:21 5. Pulling the pin (Exit dieting phase) 44:12 Macro guide: https://stcfit.com/macro As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-06-031h 01
Barbells and BanterEp 17 - Lost your fire? Better goals for better outcomesEp 17 is out on all your favourite platforms! This week's topics: 1. Your comfort may be your downfall 4:55 2. Goals, values and growth mindset 14:00 3. Fear / fixed mentality is limiting you 23:13 4. What does taking action look like? 35:40 Goal-setting guide: https://stcfit.com/goal As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-05-2044 min
Barbells and BanterEp 16 - Why another 8 week challenge ain't itEp 16 is out on all your favourite platforms! This week's topics: 1. Lack of specificity for the masses 6:14 2. Feeling totally lost in the gym? 12:09 3. The short-term challenge diet trap 20:04 4. Importance of lifestyle & prep 28:15 5. The mindset created by restriction 36:12 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-05-0645 min
Barbells and BanterEp 15 ft. Kat John - The power of authenticityThis week's guest is Kat John!https://instagram.com/kat.john This week's topics: 1. From repressed trauma to freedom 2:04 2. Questioning ego vs. growth 21:33 3. Be, do, have - Applying > Learning 27:32 4. Meditation - Appearance vs. actuality 31:41 5. The choice to ditch your ego 47:49 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-04-221h 02
Barbells and BanterEp 14 - Comparison can be good for you, here's howEp 14 is out on all your favourite platforms! This week's topics: 1. Comparison isn't necessarily bad 6:26 2. What is growth & fixed mindset? 16:58 3. Why "You vs. you" isn't the way 26:38 4. What am I making this mean? 35:05 5. The purpose of competition 41:09 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-04-0850 min
Barbells and BanterEp 13 ft. Ben Scott - Should women do powerlifting?This week's guest is Ben Scott!https://instagram.com/BenScottSTC This week's topics: 1. Newbie barrier to powerlifting? 9:38 2. Shifting focus away from you 18:36 3. What is P.L. prep & comp like? 23:52 4. You can be strong & look good 37:23 5. How you can enter powerlifting 47:17 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-03-2552 min
Barbells and BanterEp 12 - Overcome burnout & finetune your lifestyleEp 12 is out on all your favourite platforms! This week's topics: 1. The high-achiever trap 6:43 2. Injury prevention 17:26 3. Fix your sleep 33:32 4. Doing it all, and well 45:51 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-03-1156 min
Barbells and BanterEp 11 - Are your training sessions actually successful?Ep 11 is out on all your favourite platforms! This week's topics: 1. You don't know what you don't know 9:15 2. Remedying poor technique 18:53 3. How a session should be executed 34:20 4. Metrics to gauge success 46:07 5. Why recovery is important 1:01:12 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-02-251h 07
Barbells and BanterEp 10 ft. Valentina Duong - Breaking your mental food barriersThis week's guest is Valentina Duong!https://instagram.com/TheStrengthDietitian This week's topics: 1. Breaking the frustrating diet cycle 9:35 2. Deep-rooted beliefs surrounding food 16:46 3. Making the decision to gain weight 25:03 4. I need to eat more for my health? 31:29 5. Healthy food relationship strategies 43:35 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-02-1154 min
Barbells and BanterEp 9 - Why you're training hard but getting nowhere fastEp 9 is out on all your favourite platforms! This week's topics: 1. The 'If some is good, more is better' fallacy 17:42 2. How do I know if I'm lifting heavy enough? 25:10 3. What is tracked is measured 34:18 4. Doing what you know VS. Doing what works 51:15 5. Activity, rest, and dealing with guilt 58:29 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-01-281h 08
Barbells and BanterEp 8 - How to go from overwhelmed to empowered with your food choicesEp 8 is out on all your favourite platforms! This week's topics: 1. Where do I start? What do I do? 11:40 2. The fundamentals of nutrition 20:17 3. So what options do you have? 36:25 4. The magic of structured flexibility 43:30 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2021-01-1456 min
Barbells and BanterEp 7 - Mind & body alignment for fulfilled outcomesEp 7 is out on all your favourite platforms! This week's topics: 1. "Comparison-itis" vs. Self-assuredness 10:13 2. Fear of failure vs. Growth mindset 18:52 3. Uncovering a meaningful 'Why' 24:57 4. Short vs. Long term thinking 38:59 5. Develop supportive mindset rituals 47:51 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2020-12-1755 min
Barbells and BanterEp 6 - 5 steps to total body confidenceEp 6 is out on all your favourite platforms! This week's topics: 1. Who we specialise in helping 6:40 2. The 3 biggest problems you face 11:25 3. How our 5 step method solves them 18:01 4. Feeling totally body confident 54:02 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2020-12-1759 min
Barbells and BanterEp 5 ft. Emily Hearn - Getting on stage isn't the answerThis week's guest is Emily Hearn! https://instagram.com/Emily.Hearnn This week's topics: 1. 0-100 mentality detriments you 8:45 2. Better metrics than bodyweight 21:22 3. Checklist before you compete 26:32 4. Do you always need a coach? 37:35 5. Pre & post competing advice 40:44 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2020-12-1746 min
Barbells and BanterEp 4 ft. Rachel Bell - Internal work for external outcomesThis week's guest is Rachel Bell!https://instagram.com/RachelBell This week's topics: 1. The one character trait for success 9:55 2. What it takes to become a top coach 13:30 3. Freedom vs. Struggling for control 20:23 4. Mistakes many online coaches make 31:22 5. The inner work required for results 39:23 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2020-12-1750 min
Barbells and BanterEp 3 - How to stop holding yourself backEp 3 is out on all your favourite platforms! This week's topics: 1. More to mindset than people think 3:30 2. Taking back ownership and power 9:01 3. The conversation of self-perception 16:45 4. Limiting beliefs & self-expectations 25:35 5. Awareness & being with yourself 45:38 6. Emotion eating & circumstances 55:17 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2020-12-171h 04
Barbells and BanterEp 2 ft. Kayla Lee Physio - Training & dieting around your cycleThis week's special guest is Kayla Lee Physio! https://instagram.com/KaylaLeePhysio This week's topics: 1. Living and dieting with your partner 20:09 2. Dieting around your menstrual cycle 27:41 3. Training around your menstrual cycle 41:56 4. Hormonal cravings & binge eating 51:17 5. Common dieting misconceptions 1:01:20 6. Why women should strength train 1:05:04 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2020-12-171h 15
Beyond The Gym FloorEp 95 - Why do we coach? / STCfit originsEp 95 is out on all your favourite platforms! This week's topics: 1. Revisiting the % 1RM in reference to BW 11:07 2. Adjustments made for female cycles? 23:14 3. How to sell personal training 37:40 4. When & why Ben & Jason became PT's 1:01:10 5. The beginnings of STCfit - How & why 1:19:37 6. How our 'why' has evolved 1:33:02 As always, if you have any questions or suggestions, feel free to drop a comment or get in touch!
2020-04-231h 41