Today I look at a Randomised Controlled Trial comparing 2 different matched-calorie diets on weight loss - a Heart Healthy diet and a High_protein, Intermittent Fasting Diet.See omnystudio.com/listener for privacy information.

What a great tool this is. Do your homework... Here is the link to the book on Naikan by Carly's mentor in Japanese Psychology, Gregg.See omnystudio.com/listener for privacy information.

As a keynote speaker and charity adventurer, Josh has dedicated his life to making a positive impact in the world.  Josh is also committed to using his crazy adventures to raise money for various charities that help children in need. With every challenge he undertakes, Josh raises awareness and funds for different causes, making a real difference in the lives of vulnerable children. With a wealth of experience and insight from his numerous challenges, Josh delivers inspirational talks and workshops that leave audiences feeling empowered, motivated and ready to take action, and this podcast is no different in that respect. Check out his website, where you can contribute to his charity efforts and book him as a keynote speaker, which I highly recommend.See omnystudio.com/listener for privacy information.

This week is all about the importance of balance training. Below are a number of different assessments that you can take: 4 Stage Balance Test Timed Up and Go Test Star excursion balance test Single leg balance test Here are some basic balance exercises and here are some more advanced ones.  See omnystudio.com/listener for privacy information.

This week we chat about the power of journaling and Carly's long-term journaling habit.See omnystudio.com/listener for privacy information.

My guest today is Kasey Pierce. Kasey is a writer/editor and Stoic columnist from Detroit. She began her career in indie horror and sci-fi, working with publishers like Source Point Press. Shortly after beginning to blog about Stoic philosophy, she was called back to her comic roots and received the opportunity to freelance content edit for Donald Robertson for his graphic novel, "Verissimus: The Stoic Philosophy of Marcus Aurelius". Her most current work is editing for CBT practitioner and Stoicism author Tim Lebon for "365 Ways to Be More Stoic", in which she wrote some original content. Her forthcoming work is coauthoring a book with CBT practitioners and Stoicism authors, Scott Waltman and R. Trent Codd, "How to Think Like Socrates".   Check out Kasey's range of excellent articles on her medium profile. See omnystudio.com/listener for privacy information.

Today I discuss sets, reps, rest and exercise variables for strength, hypertrophy, power and muscular endurance training, as well as some important resistance-training principles and practical tips.See omnystudio.com/listener for privacy information.

Here is a link to the VIA 24 character strengths, which you can filter by clicking the main virtues. Here is another list of values that you can choose from: Accountability Achievement Adaptability Adventure Altruism Ambition Authenticity Balance Beauty Being the best Belonging Career Caring Collaboration Commitment Community Compassion Competence Confidence Connection Contentment Contribution Cooperation Courage Creativity Curiosity Dignity Diversity Environment Efficiency Equality Ethics Excellence Fairness Faith Family Financial stability Forgiveness Freedom Friendship Fun Future generations Generosity Giving back Grace Gratitude Growth Harmony Health Home Honesty Hope Humility Humor Inclusion Independence Initiative Integrity Intuition Job security Joy Justice Kindness Knowledge Leadership Learning Legacy Leisure Love Loyalty Making a difference Nature Openness Optimism Order Parenting Patience Patriotism Peace Perseverance Personal fulfillment Power Pride Recognition Reliability Resourcefulness Respect Responsibility Risk -taking Safety Security Self-discipline Self-expression Self-respect Serenity Service Simplicity Spirituality Sportsmanship Stewardship Success Teamwork Thrift Time Tradition Travel Trust Truth Understanding Uniqueness Usefulness Vision Vulnerability Wealth Well-being Wholeheartedness Wisdom See omnystudio.com/listener for privacy information.

Ben Rattray is an Associate Professor at the University of Canberra, where he teaches Exercise Physiology related units at both undergraduate and postgraduate level and works with the Research Institute for Sport and Exercise, where he heads up the Active Brain Research (Twitter) theme. Ben earned his doctoral degree at the University of Sydney in 2009, focussing on mitochondrial and calcium interactions in skeletal muscle. Since starting at UC in 2009, Ben has shifted his focus towards understanding interactions between human movement and the brain, seeking to optimise health and performance. Ben’s research seeks to understand how exercise can impact cognition and how the brain contributes to fatigue in both acute and chronic settings. His work has been applied in a range of contexts including military, corporate, health and high-performance sport settings. In 2016, Ben was awarded UC’s Early Career Research prize and has a growing reputation as a leader in the area with collaborations worldwide. But, to be honest, he would rather be orienteering, running, mountain biking, adventure racing, playing basketball, kayaking or skiing (all badly), and be spending time with his family.See omnystudio.com/listener for privacy information.

Today I discuss how to construct an effective resistance training program. I talk about using 3 different structures: Upper body vs lower body Body-part training (think bodybuilders) Primal Movement Patterns Below are the primal movement patterns with a number of exercises for each - search on youtube if you don't recognise them. There are bucket-loads more, but this will hopefully give you some ideas. Squat: Barbell back squat/front squat. goblet squat, box jumps, sissy squats, pistol squat (1-leg), frog squats Lunge: walking lunge, forward lunge, reverse lunge, lateral (side) lunge, clock lunges, static spilt squat, box step-ups Hinge/Bend: Deadlift, stiff-leg deadlift, Romanian dead-lift (RDL), 1-leg RDL, cable machine hinge Push: Bench press, incline/decline bench press, standing cable press, cable of bench fly, shoulder press, Arnold press, kettlebell press (lots of varieties), dips, triceps push-down (standing or kneeling) Pull: Chin-up (palms facing), pull up (palms away), lat pulldown (wide vs close grip, underhand vs overhand), gorilla row, Bent-over barbell row, 1-arm bent-over dumbell row, TRX row, Bicep curl (standing/seated with or without incline), standing 1-arm cable row, kettlebell cleans, cable face pull Rotate/Twist: Standing cable twist, standing band twist, Russian twists (don't mention the war!!), cable woodchop, reverse cable woodchop, medicine ball wall slams, kettlebell cross-body clean, lawnmower Gait - this includes walking (sometimes with load), running and I don't generally include it in my resistance training.See omnystudio.com/listener for privacy information.