Lift Free And Diet Hard with Andrew Coates

Fitness coach James Cappola, with two decades of experience and a degree in Exercise Science, dives into the dark side of the fitness industry. He discusses the issue of shaming in fitness, particularly regarding medications like Ozempic. Through his own journey, he emphasizes the power of empathy and emotional intelligence in coaching. James highlights the dangers of trending fitness fads and the misinformation spread via social media, calling for a more supportive and understanding approach within the fitness community.

Ben Mudge is a friend and a treasure. Ben shares his story of growing up with cystic fibrosis, his fears around the potential progression of the disease, and how devoting his life to his fitness and health has helped improve his quality of life. Ben shares:-How cystic fibrosis works-The catalysts for his changed outlook and effort-Why he feels “Imperfect actions beats perfect words every time”-Why he focuses on love of the process-Why peace and space are important-Details about his love of Warhammer and other things “nerd culture”-How to prioritize time for fitness and leisure passions-And much more.00:16 Meet Ben: Fitness Without Limits01:32 Living with Cystic Fibrosis06:32 The Turning Point: Hospitalization and Recovery15:09 Prioritizing Health and Lifestyle Changes28:30 Mental Health and Fitness31:36 Shooting the Book in a Day31:47 The Importance of a Friendly Image32:17 Deliberate Social Media Choices35:56 Balancing Fitness and Gaming42:29 The Joy of Warhammer44:24 Embracing Your True Self51:25 The Challenge of Modern Convenience54:31 Conclusion and Final ThoughtsI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.comGet the RP App at www.rpstrength.com/coates - use the code COATESRP

Former Olympia champion Nathalia Melo tells her story of leaving Brazil with little money to her name, working and living in tough conditions, while working toward her dreams. Nathalia is pure ferocity with minimal filter and a lot of wisdom to challenge the narratives that are keeping you stuck in place. Nathalia is today’s guest and shares her thoughts on:-Overcoming self limiting beliefs and victim mindset-Why the best time to start is when your life is already busy-Why people struggle to change their stories and narratives-How she points to examples of people being successful when they claim they’re “lazy”-Why the fitness and lifestyle skills you learn in your 20’s may not be the skills you need in your 40’s and onward-How women suffer when they don’t prioritize their own health and confidence-And much more00:15 Guest Introduction: Natalia Melo00:36 Overcoming Self-Limiting Beliefs01:47 Nathalia's Journey: From Brazil to Olympia04:29 Mindset Shift: Embracing Challenges05:56 Victim Mindset vs. Taking Responsibility17:50 The Impact of Physical Health on Life22:10 Challenging Self-Perceptions25:38 Challenging Self-Perceptions of Laziness26:31 Adapting Fitness Plans to Life Stages27:02 The Myth of Waiting for the Perfect Time35:58 The Reality of Social Media Filters39:28 Navigating Aging and Cosmetic Procedures45:21 Conclusion and ResourcesI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

Alex Sterner is a certified strength and conditioning coach who specializes in Brazilian Jiujitsu.  Follow Alex on Instagram at: https://www.instagram.com/alex.sterner?igsh=MWQ0bHB3emFkZjFkcA==Alex shares:-Why your spine was meant to move not stay rigid. -Why you not only can, but should train and load by bending, flexing, and rotating at your spine. -Examples of how our spine moves under load and against force in sports and everyday life. -How to approach training for a strong and mobile spine. -How to overcome fears around loading and moving your spine. -Why he doesn’t like the phrase “wear and tear” in the context of our joints.-Why explosiveness and power are important in your training.-Why skipping is a useful training tool.-Why “impact” can be good for your spine, bones, and joints. -Plus much more. 00:15 Meet Alex Sterner: Strength and Conditioning Expert01:03 The Importance of Spinal Movement04:07 Real-Life Examples of Spinal Flexion07:38 Overcoming Fear and Misconceptions10:55 Training Methods for Spinal Mobility24:27 Reframing Wear and Tear27:44 Optimism in Aging and Adaptation29:23 Power and Explosiveness in Training32:25 The Importance of Impact and Eccentric Force34:46 Risk vs Reward in Training41:00 Functional Strength and Transfer to Sport48:06 Four Key Qualities for Athletic Improvement51:44 Conclusion and Final ThoughtsI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

Robert Linkul is the industry leading authority on training older adults.In this episode Robert shares:-What sarcopenia is and why everyone should be proactive about it-How we can reduce the risk of falling-How we can reduce the risk of a serious fracture injury if we do fall-How to improve muscle, motor skills, and bone density as we age through training-Why power and explosive training matters for older adults(and everyone) and how to approach it in a safe and effective way-The importance of having the strength and skill to get down to and up from the floor-And much more00:59 Understanding Sarcopenia02:42 The Importance of Muscle Mass04:51 Challenges in Aging Populations16:30 Cognitive and Social Aspects of Aging21:10 Training Older Adults25:08 Building Relationships with Clients27:49 Introduction to Power Training28:39 Foundations of Strength for Older Adults29:18 Tempo Manipulation for Power30:11 Importance of Type II Muscle Fibres30:57 Exercise Benefits and Longevity31:44 Dynamic Movements and Injury Prevention34:12 Release Lifts and Medicine Ball Exercises37:08 Sled Training for Strength and Stability42:35 Cross-Education and Injury Rehabilitation44:30 Training for Ground Movements49:38 Personal Anecdotes and Final ThoughtsFollow Robert on Instagram: https://www.instagram.com/robertlinkul?igsh=eHVuaWdpcWlqenhtI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

Join Josh Hillis, a leading educator in fitness and nutrition, as he dives into the world of eating skills and emotional well-being. He discusses the importance of distinguishing between genuine hunger and emotional eating, introducing effective strategies for mindful eating. Josh emphasizes values-based eating to align food choices with personal identity. He also addresses how stress impacts decision-making and shares the transformative power of taking pauses to enhance productivity. Discover how recognizing emotions can lead to healthier eating habits!

Dr Sam Spinelli joins me for a discussion about rehab, pain, injuries, and how training puts you in a better position to mitigate injury risk and recover faster from injury. Sam shares:-Strategies to manage injury risk.-Strategies to better recover from injury.-Why he doesn’t think most people need MRI’s or other imaging for many injuries.-What is load management and why it's the most important thing to focus on with injury risk and recovery. -Why posture isn’t a major causal issue for pain.-Nuanced thought on back pain.And much more.Follow Sam on IG: https://www.instagram.com/dr.samspinelli?igsh=MW8wazltNGtwMmZkYw==00:51 Diving into Injury Rehabilitation01:04 The Reality of Bulletproofing and Injury Reduction02:51 Load Management in Sports04:08 The Importance of Progressive Training07:43 Understanding Injury Rates in Different Sports13:08 Mitigating Injury Risks22:08 The Role of Imaging in Injury Diagnosis28:02 Rehabilitation Insights and Passive Modalities28:21 Personal Injury Rehab Journey28:33 Hamstring Injury Assessment and Strategy29:32 Exercise Selection and Progression32:23 Nordic Hamstring Curls Debate38:02 Back Pain Myths and Posture40:02 Load Management and Deadlifting44:00 Training Adaptations and Injury Management49:33 Upcoming Projects and Resources52:10 Conclusion and Listener EngagementI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

Taylor Ryan, a Sports Dietitian specializing in performance nutrition, shares her expert insights aimed at both elite and everyday athletes. She discusses the balance between fueling for performance and maintaining leanness, debunking popular fad diets and emphasizing the importance of carbohydrates. The conversation highlights the unique nutritional needs of various athletes while addressing issues like disordered eating and body image pressures, particularly for women. Taylor also dives into recovery strategies and the nuanced role of alcohol in athletic performance.

Mark Fisher is a dear friend and one of the kindest humans anyone could have the great fortune of knowing. Mark joins me to discuss:-What is “unconditional positive regard” and how choosing this outlook reduces your stress and leaves you happier-How Mark sees life as a series of seasons you evolve through-A lot of positive, basic, actionable mindsets and tactics to set yourself up for success in your fitness journey.-Plus much more. Follow Mark on Instagram at: https://www.instagram.com/markfisherhumanbeing?igsh=MTBkd3JjdnU1bzVjcQ==00:47 Unconditional Positive Regard04:37 Mindset and Emotional Reactions09:27 Stress and Self-Care14:57 Health Optimization and Social Balance23:26 Shoutout to Joel Jamison's Morpheus23:35 The Impact of Stress and Sleep on Fitness23:59 Personal Experience with Gen Four Oura Ring25:09 Balancing Data and Intuition in Fitness26:33 The Importance of Unconditional Positive Regard30:38 Self-Criticism and Social Media33:08 Fundamental Attribution Error42:03 Entrepreneurship as Personal Development42:34 Upcoming Events and Final ThoughtsI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

Adam Meakins is a physical therapist on a mission to upgrade the rehab industry by separating overhyped and sometimes outright dangerous practices from the things that work to help people return to their lives and favourite activities. In this episode, Adam:Picks apart a lot of the “silly bullshit” physical therapists practice.Explains why there isn’t as much of a relationships between form and injury risk as we’ve traditionally believed.Explains the limitations, myths, and appropriate use of various passive treatments like cupping, dry needling, and shockwave.Addresses the problems with chiropractic adjustments.Talks about “bullshit diagnosis” like anterior pelvic tilt and trigger points.Explains what’s likely going on with back pain and how to manage it.What actually works to help people feel better. And much more00:43 Debunking Passive Physio Methods01:42 The Problem with Over-Treatment03:19 Active vs. Passive Interventions05:02 Patient Expectations and Challenges07:32 Understanding Regression to the Mean10:02 The Myth of Chiropractic Adjustments11:24 The Reality of Cupping and Scraping22:22 Acupuncture and Dry Needling Explained26:20 Debunking Muscular Imbalances29:39 Debunking the Myth of Leg Length Differences31:51 The Body's Adaptability to Changes33:22 Personal Experiences with Pain and Movement34:31 Exploring Movement Variations36:53 Form and Injury Risk in Training41:34 Injury Rates in Different Sports48:46 The Importance of Recovery and Mindset51:02 Final Thoughts and ResourcesI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com