AdapNation: all things Self-Optimisation!

MERRY CHRISTMAS EVERYONE! I hope the break with friends and family has/was everything you hoped it would be, and you’ve taken the time to decompress and have fun. For many, this extended break that we share with most of the country gives us a unique time to to not be owned by work pressure, and perhaps reflect on the year, as well as consider the future.  This episode is intended to support and relate to this common space we find ourselves in at this time fo the year, by asking some thought provoking questions of you and us - to set off a spark of gratitude from all we experienced this year, and seed a little excitement about the possibilities you could experience in the year ahead.  Consider it your New Years Resolution brainstorming - but this time we’re both going to keep to these important themes and goals we set ourselves...   Here’s what we cover:   1️⃣ What Christmas means to us   2️⃣ Reflection - Are you satisfied with 2018, without regrets? Were there setbacks? Did you spend enough time with the people we care about? What were all your magic moments? How have you changed and developed?   3️⃣ Your 2019 Theme - Your North Star -  What is your Theme for the year? What will make you proud and happy on Xmas 2019? Do you want to Be More, Do More, Give More? What skills and attributes need to be developed? Preventing negative self-talk derailing progress.   4️⃣ Starting The Ball Rolling -  High-Level Milestone Setting. Not confusing a Goal with a Plan. Not Planning (yet) - instead avoiding overwhelm by small incremental action now. What resources, mentors, help do you need to seek out?   5️⃣ Quick introduction to DEC-18 Gents & Ladies #HyperWorkouts - A potential training programme to get you starting in the new year.   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   AdapNation Useful Links: ■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset ■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking ■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive ■ Facebook Community- To get into conversation with like-minded folk wanting to be their best ■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs ■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts ■ AdapNation Instagram- To see what’s going on in our world across business, training and family

Transforming your body is logically pretty straight forward, and much of the science and process in making the changes you want is well understood in the fitness space.  However, so many people struggle to achieve their ideal body shape. Why? Getting 50-80% there can come quite quickly, especially when you have momentum and rhythm on your side. But going from good to great is reserved for the very few. Those that have a strong enough WHY, and have the mental strength to do what it takes over the long-term. Psychologically we’re so complex. Logic and knowledge is not enough to get what we truly desire. This idea is proved in all areas of our lives on a daily basis.  That really is the essence of this episode discussion, as Bryn and Steve reflect on their body progress made this year. I suspect many people will be able to relate to much of our combined experience, and hopefully you can take some motivation or insights into how you pursue building your best body ever.   Here’s what we discuss: 1️⃣ Are bold goals and New Years resolutions worth it? 2️⃣ Dealing with your body goals FLATLINING or going backwards 3️⃣ What BRYN has learnt in 2018 about himself from a body transformation perspective 4️⃣ ACCEPTING and managing/leveraging your traits is the trick to keeping with you goal - E.g. need for External Accountability, Outsourcing Planning, Novelty seeking, Consistency issues  5️⃣ Is your WHY strong enough to do what it takes over the long term? And do you REALLY want what you say want? 6️⃣ The difference between a GOAL & a crystal clear VISION 7️⃣ Why after newbie gains, OVERSIZING your body is the most difficult aspect of body transformation. Wise people with good but not great bodies... 8️⃣ The need to EXPAND your WHY beyond the body outcome for long-term adaptation - the process, progress, emotional, mental, physical benefits 9️⃣ STEVE'S honest & raw assessment progress towards his 2 year body goal set in Jan 2018 🔟 The difference between being DISSATISFIED vs being UNHAPPY   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   AdapNation Useful Links: ■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset ■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Home-cooking ■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive ■ Facebook Community- To get into conversation with like-minded folk wanting to be their best ■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs ■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts ■ AdapNation Instagram- To see what’s going on in our world across business, training and family

Lamorna offers a refreshing and highly relatable perspective to the needs and struggles many ladies face when it comes to getting in shape and being healthy.  Whilst men and women are equal in every measure, and can achieve pretty much all the same things, the tone of discussion, coaching and support is often different when helping ladies achieve their health and body goals. The logical, metrics-based, obsessive nature that men can often express when they get into the training and nutrition isn’t always what women want to hear, or get motivation from. In actual fact, for many women, this can have the opposite effect. Definitely not always - but quite often. So having a female voice, a female leader, offering guidance and relatability to the AdapNation female audience is a welcome break from time to time. I’m sure you’ll agree ladies! 😉   Lamorna is Personal Trainer, highly-accredited Nutritionist and an online coach exclusively for women. She’s got a great back story, is incredibly empathetic and practical to her real-world female clients, and has establish value-first business online with her courses, programmes and facebook community. We had a great conversation, and it was truly refreshing to provide a female voice of authority onto the podcast.    Here’s what we cover in this Episode:   Intro Into Lamorna Hollingsworth: ▪︎ The unlikely transition from IT to falling in love with being a Fitness Professional ▪︎ Dealing with depression and self-worth issues after her surprise forced and politically-charged redundancy ▪︎ Changing her life by stepping into the Boxing Ring! ▪︎ Taking that bold step to become a personal trainer and nutritionist, and finding her true passion.   Observation, Needs and Struggles for todays Women: 1️⃣ The goal is always to lose weight, but sometimes dressed up as something else 2️⃣ Struggles with subconscious hard-wired food habits and lifestyle choices  3️⃣ The Eat Less Move More mantra is quite often misunderstood or abused 4️⃣ Dealing with the mass of myths, opinions and contradictions in regards to weight loss and health 5️⃣ The psychological aspect is often left unaddressed, leading to regression 6️⃣ Struggles with body confidence, and setting unrealistic dieting goals that can be crushing 7️⃣ The need for black and white diet rules and wanting to be 10 out of 10 in one step 8️⃣ Breaking habits versus changing habits, and the incremental improvement mindset 9️⃣ Dealing with the issue of willpower by use of planning ahead 🔟 How to have a social life but still commit to losing weight   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   Where to Learn More about Lamorna: ▪︎ Coaching.lamornafitness.com where you will find the Nutrition for Life 12 course & other mini-programmes ▪︎ Lamorna Nutrition & Fitness Facebook Pageand Community ▪︎ @_Lamorna -Instagramand Twitter   AdapNation Useful Links: ■ The Ladies Break The Mould Body Plan - it’s time to try something different... ■ Losing Body Fat For Good - Here’s all you need to know ■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset ■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Homs-cooking ■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive ■ Facebook Community - To get into conversation with like-minded folk wanting to be their best ■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs ■ AdapNation Instagram - To see what’s going on in our world across business, training and family

In a world where the new “normal" is a pretty sad state of affairs, there is an alarming increase in diseases, cancers, cognitive decline, obesity and general decline in quality of life and health. Fortunately there are leaders in the functional medical space that are looking at the WHOLE system. Not just the heart, or brain, or liver, or stomach -  but EVERYTHING. The interplay between the entire body, and it’s response to our environment, lifestyle, food and mindset.   Dr Tom O’Bryan is one of those global leaders.   A holistic practitioner who has dedicated his life and work to understanding the sequence of events through time, your body, and environment that is causing people a myriad of disease, unease and dysfunction. He has helped 10’s of thousands of people, and is extending that help through his books, online presence and talks. Tom has authored two best-selling books on this subject. The first being the Autoimmune Fix, that includes an Anti-Inflammatory Diet Reset that I have personally done with my family. The second, and most recent, called You Can Fix Your Brain, extends the concepts by looking specifically on the impact our food, environment and lifestyle have on our brain health.    Here’s what Dr Tom O’Bryan shares in this jam-packed 1h Episode:   1️⃣ The startling evidence that supports the need for a Paradigm Shifting Moment in how we look at human health and disease 2️⃣ How in just 1 hour a week over the course of a year you can transform your health and cognitive capabilities 3️⃣ The issues with Phthalates from Plastics, heavy metals and food toxins have on our lives 4️⃣ The worrying statistics related to Child health, intelligence and mental issues as a result of inheriting toxic overload from their mothers 5️⃣ Explaining how the immune system fights toxins with antibodies, but is not equipped for the volume of modern day toxins  6️⃣ The direct link between chronic toxin exposure and autoimmune conditions such as Diabetes, Hypothyroidism, Alzheimers, Vitiligo, MS, Psoriasis, and how it takes decades to materialise into symptoms  7️⃣ How an inflammatory lifestyle effects everybody in different ways, dependant on your weak link - i.e. your genetic vulnerabilities. 8️⃣ The difference between healthy antibody production for cell turnover and elevated antibodies that destroy more tissue than can be recreated 9️⃣ A great walkthrough on the onset and symptoms of Hashimoto's Disease and Hypothyroidism 🔟 How you Immune system elegantly remembers how to respond to toxins such as Gluten, for life, but the damaging consequence of this memory   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.    Where to Learn More about Dr Tom O'Bryan: ▪︎ www.theDR.com - His website with links to his books, articles, documentary and healthcare solutions ▪︎ @dr.tomobryan instagram feed ▪︎ You Can Fix Your Brain, his second book available on Amazon and other book stores.   AdapNation Useful Links: ■ AdapNation’s IIFYM+ Thrive Eating Approach, that matches the recommendations outline in Dr. Tom O’Bryan’s books ■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset ■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Homs-cooking ■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive ■ Facebook Community - To get into conversation with like-minded folk wanting to be their best ■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs ■ AdapNation Instagram - To see what’s going on in our world across business, training and family

Muscular, tendon or joint pain can be so restrictive and uncomfortable, and can often lead us to believing we are ageing and/or broken. That it’s a fact of life that needs accepting, or something like surgery is needed. However, a huge percentage of body pain is reversible, and is a message that there is some dysfunction or imbalance in the body that needs addressing. Work out the root cause, do some corrective strength and mobility work, and much more often than expected, you can return to full and pain free function.  If you want to know more, this is the episode for you.  Here’s what we cover in this Episode:   Part 1 - Elliot Hulse Grounding Camp / Dynamic Meditation: ▪︎ The transition over the years of Elliot - From beast mode Yo Elliot to Spiritual Guru ▪︎ Dynamic meditation - letting go of your ego, and breathing into ‘your balls' ▪︎ Bryn’s experience of letting go, meeting his man-crush, and whether he is a spiritual convert ▪︎ Being at the right place and time of your life to explore your spirit   Part 2 - Understanding & Addressing Body Aches & Pain (28:40 onwards): 1️⃣ What is the message physical Pain is giving us? 2️⃣ What is Phantom Pain, and does it mean there is something wrong? 3️⃣ The main general culprits for joint pain? 4️⃣ Chasing pain around the body vs understanding the root cause 5️⃣ Examples of common knee, Back & Hip Pain issues 6️⃣ The two most valuable tools to address muscular/joint pain   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   Referenced Third Party Links & Resources: ▪︎ Elliot Hulse Youtube Channel & Instagram ▪︎ Brian Rose (LondonReal) Instagram ▪︎ Osho Meditation Practice  ▪︎ Supple Leopard Book & Kelly Starrett’s Mobility WOD Youtube Channel ▪︎ Super Couch stretching for Hips, Quads and Psoas ▪︎ How to Master the Squat for painful movement ▪︎ Strong Curves Book & Bret Contreras Instagramfor developing glutes    AdapNation Useful Links: ■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset ■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking ■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive ■ Facebook Community- To get into conversation with like-minded folk wanting to be their best ■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs ■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts ■ AdapNation Instagram- To see what’s going on in our world across business, training and family

Adam Schafer takes the time out of Mind Pump’s crazy Podcast and content creation schedule to hang out for a little bit, and give us a behind-the-scenes discussion of Mind Pump’s founding and their business operation today, as well as getting real personal on a couple fronts. So, if you’re a fan of Mind Pump, have aspirations to scale a digital business, or generally are interested in what makes great minds tick, this is the episode to check out. And if you don’t know, Mind Pump is one of the global leaders in the Health & Fitness Podcast and Digital content space. With over 900 Podcast episodes recorded to date, Adam, Sal, Justin, Doug and the growing team have set the bar high in terms of production quality, quantity, audience size, and most importantly… really connecting with their audience. They have huge ambitions, and have defined their own successful format - Education Through Entertainment.   Here’s what Adam and Steve discuss:   1️⃣ The why behind Mind Pump’s creation, and what gap they wanted to fill 2️⃣ The risk to get out there, before they knew what they were doing, and why that was so important 3️⃣ The decision to start with adding massive value first, before income 4️⃣ The art and science of running a modern digital business, and leaning in on data 5️⃣ The mistakes Mind Pump made in the first couple of years 6️⃣ The scale of their revenue, and where the focus is now to scale their operation 7️⃣ The future for Mind Pump, and the potential to make a big difference 8️⃣ What Katrina would say Adam’s biggest weakness is 9️⃣ How does Adam want to be remembered in 20 years time?   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   Where To Find Ed Djafer: ▪︎ Mind Pump Website - https://www.mindpumpmedia.com - includes their popular workout programmes ▪︎ Mind Pump Podcast (2-3 episodes a week) - Apple iTunes Podcast and all popular Podcast platforms ▪︎ Mind Pump YouTube Channel- 140K+ subscribers ▪︎ Instagram - @Mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin   AdapNation Useful Links: ■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset ■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking ■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive ■ Facebook Community- To get into conversation with like-minded folk wanting to be their best ■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs ■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts ■ AdapNation Instagram- To see what’s going on in our world across business, training and family

Ed Djafer fell in love with fitness in his early twenties, in response to being deeply saddened by his confidence-destroying physique. Many of us have had this low moments too, when we resolve to change, and enough is enough.  As an ongoing student of fitness and running fitness businesses over the last 10 years, Ed has transformed his body and confidence and built a successful PT and online coaching business. He’s competed in Physique competitions five times, and is also an author of a fitness book called The Muscle & Hustle Method. If you’re looking for clues on how to develop and progress your fitness business, curious on what motivates people to take massive action, and also to hear of Ed’s approach to getting busy entrepreneurs in shape, then this episode is absolutely worth a listen.    This is what we cover: 1️⃣ Ed’s back story - Why the fitness industry? When it clicked for Ed? When his business took off. 2️⃣ What has changed in Ed’s philosophy, coaching guidance and personal fitness-related habits over last 5-10 years  3️⃣ Digging into the idea and value of his quick and intense 30min Hypertrophy workouts? 4️⃣ Ed’s approach to coaching clients for real change, and the difference between Coaching & Personal Training    ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   Where To Find Ed Djafer: ▪︎ Ed’s PT Website - http://www.edfit.co.uk ▪︎ Ed’s Online Coaching Website - http://www.eddjafer.com ▪︎ Facebook Page - Ed Djafer ▪︎ Instagram - @coach_ed_djafer ▪︎ LinkedIn - https://www.linkedin.com/in/ed-djafer-9a141444 ▪︎ Ed’s Book - The Muscle & Hustle Method   AdapNation Useful Links: ■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset ■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking ■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive ■ Facebook Community- To get into conversation with like-minded folk wanting to be their best ■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs ■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts ■ AdapNation Instagram- To see what’s going on in our world across business, training and family

When’s the last time you've asked for really honest and raw feedback, from someone who knows you well? About your strengths, your weaknesses, and the things they don’t like so much? When’s the last time you reflected on how you are showing up, and whether you are truly happy with how you handle yourself today?  These are tough questions, and it takes courage to be exposed to some home truths. But these home truths could catapult you into a new exciting part of your life, where you become version 2.0.   Well, that’s the conversation Bryn Jenkins had today - ON AIR! It took balls, he wasn’t looking forward to it, but I think it was both therapeutic and liberating for Bryn, as he now sees what he needs to go do, to become the man that lights him up inside.   This is what we talk about:   Bryn HUUUUUGE News! ▪︎ He’s picked up the keys today... ▪︎ Starting a new wave of training within the UK fitness industry ▪︎ What is Semi-Private Training, the setup and the value to the people   Bryn’s Exposé (25mins onwards): 1️⃣ Reflecting on the amount of change and growth in 2018 personally 2️⃣ Struggling with being vulnerability, and wanting everyone to like him 3️⃣ Getting sick of being Mr. Nice Guy and lacking the respect of others 4️⃣ The struggle with proactively dealing with confrontation 5️⃣ Being the butt of other peoples jokes. Enough’s enough 6️⃣ Struggling to get voice heard in a group 7️⃣ How becoming a husband has starting the ball of change rolling 8️⃣ At a crossroad - exchanging Comfort for Discomfort, to help advance his future 9️⃣ What does he think his Wife’s Dad, his Best Mate, and his ‘Enemies’ would say of Bryn? Good and bad?   Bryn’s Opportunity For Growth: ▪︎ Ready to rebrand - Bryn 2.0. What that sounds like ▪︎ Starting to find the real Bryn. Accepting it, loving it, and refining it ▪︎ Becoming a Man. Owning his masculinity. How? ▪︎ How to think about commanding more respect, have more authority, and not always wanting to please   Correction: Didn’t mean two and half a men. Meant to be Three Men and A Baby, and referring to Tom Selleck!   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   AdapNation Useful Links: ■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset ■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking ■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive ■ Facebook Community- To get into conversation with like-minded folk wanting to be their best ■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs ■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts ■ AdapNation Instagram- To see what’s going on in our world across business, training and family

Is it worth considering a wearable device such as a watch or ring, or get into the data and insights from these health-related monitoring and tracking applications? That’s what we get into in this episode, as we explore the impact wearable tech and tracking apps have had on Steve’s training, wellness, nutrition and day-to-day life over the last couple of years, and the potential of for this space over the coming years. The reality is, people have, and can continue to manage their lives, health and body shape without tech, data and added complexity. That said, does this new technology help you achieve your goals faster, more precisely and inform you in ways your basic intuition cannot? This conversation actually flowed naturally from discussing Steve’s most recent family trip to Disney World - the experience, the magic, the logistics, the service and… the technology.    Here’s what we discuss:   Disney World (first 25mins): ▪︎ How Steve surprised the girls fo the trip ▪︎ The art, science and logistics of created ‘Magic' ▪︎ Incredible highlights of Harry Potter World, Toy Story Land & Pandora ▪︎ How the cutting edge technology of wearables, apps and sensors transformed the experience...   The Scoop On Wearable & Health Tracking Technology (25:30 mins onwards): 1️⃣ Smart Watches - are they just a fad and gimmick? Do they make a positive difference? 2️⃣ Steve’s unease of walking away from beautifully crafted wrist watches 3️⃣ What do you end up really using these wearables for, day to day? 4️⃣ Are they accurate on calories, heart rate, distance etc, and does it matter? 5️⃣ Are wearable building up intuition and awareness, or are they making us ‘dumb’ to common sense? 6️⃣ Where is the wearable space going - Rings, Microbiome Testing, Glucose Monitoring, the nirvana dashboard... 7️⃣ How your heritage and DNA combined with this new tech could have answers to personalised optimal nutrition   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   Third Party References: ▪︎ Paul Chek& Robb Wolf- regarding ancestral and heritage diets ▪︎ Mikhaila Peterson- regarding the carnivore diet ▪︎ Oura Ring- wearable tech ring ▪︎ Apple Watch- steve’s wearable watch ▪︎ The Disney World Magic Band   AdapNation Useful Links: ■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset ■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Homs-cooking ■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive ■ Facebook Community - To get into conversation with like-minded folk wanting to be their best ■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs ■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts ■ AdapNation Instagram - To see what’s going on in our world across business, training and family

She’s back again, after popular demand! Michelle Katasi joins this podcast to have an open an honest discussion about her experience of recently going on a ‘Bulk’ - a mild calorie surplus whilst progressively overloading with Weight Training.  It’s a controversial approach that is met with huge initial resistance, as the mere idea of purposely eating more calories than you need for a woman goes against all the media and social conditioning related to having a ‘good' body.  However, there comes a point in time for ladies where the downward spiral of Eat Less Move More stops working, or worse, can make you ill. And, if you get inspired by some of those #Instafit influencer female physiques, the truth is many have packed up a reasonable amount of muscle over the years to achieve the look.    So, as Michelle has followed the Break-The-Mould Body Plan as well as the AUG-18 LADIES #HyperWorkouts over the last 10 weeks, it’s time to let you guys into the truth. Has it been great, ok, or a waste of time? Has she balled out of control from a weight perspective, or is she in a good place?   Michelle covers: 1️⃣ Why she felt compelled to start a Bulk 2️⃣ Her apprehensive feelings before starting 3️⃣ The specifics of Nutrition and Training plan she followed 4️⃣ Progress she made in the gym 5️⃣ Her approach to driving accountability and pressure to progress 6️⃣ How specifically her body changed during the process  7️⃣ How she felt during and towards the end - both physically and emotionally 8️⃣ How the subsequent Cut (calorie deficit) is going 9️⃣ Where her head is at regarding he experience, and whether it has changed her approach/outlook to managing her body shape going forward   ⭐️⭐️⭐️⭐️⭐️ If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.   AdapNation Useful Links: ■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset ■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking ■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive ■ Facebook Community- To get into conversation with like-minded folk wanting to be their best ■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs ■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts ■ AdapNation Instagram- To see what’s going on in our world across business, training and family