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<a class="text-decoration-none" href="/posts/8459051-macros-and-benefits-from-no-alcohol"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/41147135/75x75/c 75w, https://audioboom.com/i/41147135/150x150/c 150w, https://audioboom.com/i/41147135/300x300/c 300w, https://audioboom.com/i/41147135/600x600/c 600w, https://audioboom.com/i/41147135/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2b1b17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/41147135/1400x1400/c" />
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<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
24: Macros and Benefits From No Alcohol
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This week I speak about the benfits ive found from cutting alcohol out of my life for the last 90 days. I also speak a bit about Macro Nutrients.
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<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
32m
</span>
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<span><span class="js-time" data-epochtime="1708094732" data-format="short_date">Feb 16, 2024</span></span>
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<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
32m
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<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8454828-what-happens-after-you-lose-the-weight"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/41147135/75x75/c 75w, https://audioboom.com/i/41147135/150x150/c 150w, https://audioboom.com/i/41147135/300x300/c 300w, https://audioboom.com/i/41147135/600x600/c 600w, https://audioboom.com/i/41147135/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2b1b17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/41147135/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
23: What happens after you lose the weight?
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<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
This week I explain the importance of a reverse diet, I also touch on gastric sleeve surgery.
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<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
26m
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&bull;
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<span><span class="js-time" data-epochtime="1707393697" data-format="short_date">Feb 08, 2024</span></span>
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<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
26m
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</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8444806-pre-workout-nutrition-post-workout-nutrition"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/41147135/75x75/c 75w, https://audioboom.com/i/41147135/150x150/c 150w, https://audioboom.com/i/41147135/300x300/c 300w, https://audioboom.com/i/41147135/600x600/c 600w, https://audioboom.com/i/41147135/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2b1b17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/41147135/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
22: Pre workout nutrition &amp; Post workout Nutrition
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<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
If you want to know how to properly fuel yourself before a workout, how to stay fuelled during a workout and how to refuel after a workout, then this episode will educate you on all of the above.
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<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
23m
</span>
<span class="d-sm-none">
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</span>
<span><span class="js-time" data-epochtime="1706115675" data-format="short_date">Jan 24, 2024</span></span>
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<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
23m
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</div>
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</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8434460-case-study-my-day-to-day-diet-is-terrible-i-want-to-change"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/41284235/75x75/c 75w, https://audioboom.com/i/41284235/150x150/c 150w, https://audioboom.com/i/41284235/300x300/c 300w, https://audioboom.com/i/41284235/600x600/c 600w, https://audioboom.com/i/41284235/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #d1cdcc; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/41284235/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
21: Case Study - &quot;My day to day diet is terrible, I want to change!&quot;
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
This week I responded to a DM I got about someone who lives on energy drinks and snacks a lot, then restricts, then binges. This person is aware they have a bad relationship with food and they&#39;re tired of their own excuses and they want to change their life for the better and not just for fat loss . Heres where I told them to start...
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
22m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1705592233" data-format="short_date">Jan 18, 2024</span></span>
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<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
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22m
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</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8427968-what-is-intermittent-fasting"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/41147135/75x75/c 75w, https://audioboom.com/i/41147135/150x150/c 150w, https://audioboom.com/i/41147135/300x300/c 300w, https://audioboom.com/i/41147135/600x600/c 600w, https://audioboom.com/i/41147135/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2b1b17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/41147135/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
20: What is Intermittent Fasting?
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
This week I explain the science behind intermittent fasting, and  would I recommend it?
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
23m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1704910944" data-format="short_date">Jan 10, 2024</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
23m
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</div>
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</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8419621-setting-up-a-calorie-deficit-in-january-dos-and-dont-s"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/41147135/75x75/c 75w, https://audioboom.com/i/41147135/150x150/c 150w, https://audioboom.com/i/41147135/300x300/c 300w, https://audioboom.com/i/41147135/600x600/c 600w, https://audioboom.com/i/41147135/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2b1b17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/41147135/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
19: Setting up a Calorie Deficit in January - Dos and Dont’s
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
If you&#39;ll be entering the New year with the &quot;New year new me approach.&quot;, please take all the points included in this episode on board, to give you the best chance at succeeding.
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
26m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1703090576" data-format="short_date">Dec 20, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
26m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8416447-your-questions-answered-gym-food"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/41147135/75x75/c 75w, https://audioboom.com/i/41147135/150x150/c 150w, https://audioboom.com/i/41147135/300x300/c 300w, https://audioboom.com/i/41147135/600x600/c 600w, https://audioboom.com/i/41147135/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2b1b17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/41147135/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
18: Your Questions Answered - Gym &amp; Food
</h5>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
57m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1702566409" data-format="short_date">Dec 14, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
57m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8412217-understanding-your-mindset-mindset-with-martha"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/41164715/75x75/c 75w, https://audioboom.com/i/41164715/150x150/c 150w, https://audioboom.com/i/41164715/300x300/c 300w, https://audioboom.com/i/41164715/600x600/c 600w, https://audioboom.com/i/41164715/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #5b433d; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/41164715/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
17: Understanding your mindset - Mindset with Martha
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
This week we discuss the importance of mindset when in the midst of a a fatloss transformation. Special guest this week is Mindset with Martha. Give her a follow on Instagram and Tik Tok :)
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
56m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1701892985" data-format="short_date">Dec 06, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
56m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8409029-why-you-need-to-be-disciplined-for-fat-loss"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/41147135/75x75/c 75w, https://audioboom.com/i/41147135/150x150/c 150w, https://audioboom.com/i/41147135/300x300/c 300w, https://audioboom.com/i/41147135/600x600/c 600w, https://audioboom.com/i/41147135/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2b1b17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/41147135/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
16: Why you NEED to be disciplined for fat loss 
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
I recently read the book &quot;The Power of Discipline&quot; and i&#39;ve summarised what it takes to be disciplined when it comes to Fat loss. If you struggle with it, you will probably benefit from this episode.
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
38m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1701349989" data-format="short_date">Nov 30, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
38m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8404774-meet-my-online-coach-mr-adam-dowling"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/41124606/75x75/c 75w, https://audioboom.com/i/41124606/150x150/c 150w, https://audioboom.com/i/41124606/300x300/c 300w, https://audioboom.com/i/41124606/600x600/c 600w, https://audioboom.com/i/41124606/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2a1c17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/41124606/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
15: Meet My Online Coach -  Mr Adam Dowling
</h5>
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Even coaches have coaches! This week I Chatted with my coach Adam Dowling, we covered a range of topics such as -
Lifestyle coaching vs Photoshoot prep
How Every Client is different
Why your Habits matter
Why eating more food is better for body composition
and why you cant get rid of stubborn belly fat.
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
1hr 4m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1700651589" data-format="short_date">Nov 22, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
1hr 4m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8401138-my-supplement-recommendations-and-tips-on-digestion"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40789485/75x75/c 75w, https://audioboom.com/i/40789485/150x150/c 150w, https://audioboom.com/i/40789485/300x300/c 300w, https://audioboom.com/i/40789485/600x600/c 600w, https://audioboom.com/i/40789485/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #d1cdcc; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40789485/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
14: My Supplement Recommendations and Tips on Digestion 
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
What supplements do I recommend and why. Do you suffer with constipation and bloating? It&#39;s probably how you&#39;re eating your food! Listen to find out..
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
37m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1700066713" data-format="short_date">Nov 15, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
37m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8397437-what-i-learned-from-doing-a-fitness-photoshoot"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40941387/75x75/c 75w, https://audioboom.com/i/40941387/150x150/c 150w, https://audioboom.com/i/40941387/300x300/c 300w, https://audioboom.com/i/40941387/600x600/c 600w, https://audioboom.com/i/40941387/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2b1b17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40941387/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
13: What I Learned From Doing a Fitness Photoshoot
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
Have you ever thought of doing a fitness photoshoot? This might give you some in sight...
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
43m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1699474459" data-format="short_date">Nov 08, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
43m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8393768-is-cardio-mandatory-for-fat-loss"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40941387/75x75/c 75w, https://audioboom.com/i/40941387/150x150/c 150w, https://audioboom.com/i/40941387/300x300/c 300w, https://audioboom.com/i/40941387/600x600/c 600w, https://audioboom.com/i/40941387/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2b1b17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40941387/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
12: Is Cardio Mandatory For Fat Loss?
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
Listen to find out!
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
31m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1698856685" data-format="short_date">Nov 01, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
31m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8391286-how-the-menstrual-cycle-effects-fat-loss"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40789485/75x75/c 75w, https://audioboom.com/i/40789485/150x150/c 150w, https://audioboom.com/i/40789485/300x300/c 300w, https://audioboom.com/i/40789485/600x600/c 600w, https://audioboom.com/i/40789485/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #d1cdcc; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40789485/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
11: How The Menstrual Cycle Effects Fat loss
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
If you have a typical 28 day cycle, this podcast will educate you on things to watch out for during your cycle if you are striving for fat loss, and also how to navigate those issues.
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
26m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1698411962" data-format="short_date">Oct 27, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
26m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8386246-why-eating-healthy-is-stalling-your-fat-loss-progress"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40941387/75x75/c 75w, https://audioboom.com/i/40941387/150x150/c 150w, https://audioboom.com/i/40941387/300x300/c 300w, https://audioboom.com/i/40941387/600x600/c 600w, https://audioboom.com/i/40941387/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2b1b17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40941387/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
10: Why &quot;Eating Healthy&quot; is stalling your fat loss progress
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
Ever wonder why you&#39;re not getting the results you want, even though you&#39;re eating all the right foods? Heres why..
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
29m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1697636436" data-format="short_date">Oct 18, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
29m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8378346-what-to-do-if-your-scale-isn-t-moving-during-a-calorie-deficit"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40941387/75x75/c 75w, https://audioboom.com/i/40941387/150x150/c 150w, https://audioboom.com/i/40941387/300x300/c 300w, https://audioboom.com/i/40941387/600x600/c 600w, https://audioboom.com/i/40941387/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2b1b17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40941387/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
9: What to do if your scale isn&#39;t moving during a calorie deficit
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
If your scale is plateauing during a fat loss phase, heres some tips and information to combat that issue.
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
28m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1696415775" data-format="short_date">Oct 04, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
28m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8374666-how-to-design-your-own-program-faq"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40941387/75x75/c 75w, https://audioboom.com/i/40941387/150x150/c 150w, https://audioboom.com/i/40941387/300x300/c 300w, https://audioboom.com/i/40941387/600x600/c 600w, https://audioboom.com/i/40941387/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2b1b17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40941387/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
8: How to design your own program FAQ
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
Frequently asked questions I get about designing personalised gym program.
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
24m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1695830533" data-format="short_date">Sep 27, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
24m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8370981-the-price-of-having-visible-ab-muscles"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40941387/75x75/c 75w, https://audioboom.com/i/40941387/150x150/c 150w, https://audioboom.com/i/40941387/300x300/c 300w, https://audioboom.com/i/40941387/600x600/c 600w, https://audioboom.com/i/40941387/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #2b1b17; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40941387/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
7: The price of having visible ab muscles
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
This weeks episode I discuss why having visible ab, isn&#39;t as Abmazing as you think. Theres a price to pay for it ! Also, can target specific areas for fat-loss ?
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
24m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1695236013" data-format="short_date">Sep 20, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
24m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8366681-do-you-suffer-with-gym-anxiety"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40789485/75x75/c 75w, https://audioboom.com/i/40789485/150x150/c 150w, https://audioboom.com/i/40789485/300x300/c 300w, https://audioboom.com/i/40789485/600x600/c 600w, https://audioboom.com/i/40789485/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #d1cdcc; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40789485/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
6: Do you suffer with Gym anxiety?
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
This podcast will help those who don&#39;t quite have the courage yet to walk into a gym environment and how to conquer that fear.
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
29m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1694620314" data-format="short_date">Sep 13, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
29m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8362945-motivation-is-bulls-t"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40789485/75x75/c 75w, https://audioboom.com/i/40789485/150x150/c 150w, https://audioboom.com/i/40789485/300x300/c 300w, https://audioboom.com/i/40789485/600x600/c 600w, https://audioboom.com/i/40789485/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #d1cdcc; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40789485/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
5: Motivation is Bulls**t !
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
Are you someone who always blames lack of motivation for why you can never reach your fat loss goal. In this weeks episode I discuss why we shouldn&#39;t depend on motivation to carry us through to our goals, and what we should be focusing on instead.
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
18m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1693998047" data-format="short_date">Sep 06, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
18m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8360408-going-on-a-holiday-while-in-a-calorie-deficit"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40789485/75x75/c 75w, https://audioboom.com/i/40789485/150x150/c 150w, https://audioboom.com/i/40789485/300x300/c 300w, https://audioboom.com/i/40789485/600x600/c 600w, https://audioboom.com/i/40789485/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #d1cdcc; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40789485/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
4: Going on a holiday while in a calorie deficit
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
This episode is helpful to anyone who is afraid of ruining their progress while going abroad on a holiday in the middle of a fat loss phase. I also highlight the benefits of exercise and good nutrition besides fat loss.
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
32m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1693498529" data-format="short_date">Aug 31, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
32m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8355142-can-you-lose-body-fat-without-tracking-calories"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40789485/75x75/c 75w, https://audioboom.com/i/40789485/150x150/c 150w, https://audioboom.com/i/40789485/300x300/c 300w, https://audioboom.com/i/40789485/600x600/c 600w, https://audioboom.com/i/40789485/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #d1cdcc; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40789485/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
4: Can you lose body fat without tracking calories?
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
Tracking food is one of the best approaches for fat loss, but it&#39;s not for everyone, so here&#39;s some tips on how to drop body fat without tracking calories.
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
38m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1692784800" data-format="short_date">Aug 23, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
38m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8350689-is-the-weekend-ruining-your-progress"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40789485/75x75/c 75w, https://audioboom.com/i/40789485/150x150/c 150w, https://audioboom.com/i/40789485/300x300/c 300w, https://audioboom.com/i/40789485/600x600/c 600w, https://audioboom.com/i/40789485/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #d1cdcc; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40789485/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
3: Is The Weekend Ruining Your Progress?
</h5>
<div class="text-line-clamp text-line-clamp-3 balanced-p fs-8 text-muted text-break">
Do you always fall short of your goals at the weekend? This episode can help you understand why and also how to manage it better.
</div>
<div class="text-muted df align-items-baseline gap-2 fs-8">
<span class="numeric-tabular d-sm-none">
26m
</span>
<span class="d-sm-none">
&bull;
</span>
<span><span class="js-time" data-epochtime="1692184281" data-format="short_date">Aug 16, 2023</span></span>
</div>
</div>
</div>
<div class="d-none d-sm-grid" style="justify-self: center; align-items: center;">
<div class="fs-8 numeric-tabular text-nowrap text-muted phs">
26m
</div>
</div>
</div>
</a></div>
<hr class="mvn mhs text-black-50 opacity-25">
<div class="card rounded-0 border-0 pas qa-audio-clip-overview" style="--bs-card-bg: transparent;">
<a class="text-decoration-none" href="/posts/8347279-10-key-factors-to-kickstart-your-fat-loss-journey"><div class="Episode-list-grid card-body pan">
<div class="l-flex align-items-baseline gap-2 gap-md-3">
<img srcset="https://audioboom.com/i/40789485/75x75/c 75w, https://audioboom.com/i/40789485/150x150/c 150w, https://audioboom.com/i/40789485/300x300/c 300w, https://audioboom.com/i/40789485/600x600/c 600w, https://audioboom.com/i/40789485/1400x1400/c 1400w" sizes="(max-width: 400px) 64px, 96px" style="background-color: #d1cdcc; max-width: 96px; width: 15cqw;" class="js-img-bg ratio-square rounded-1" loading="lazy" src="https://audioboom.com/i/40789485/1400x1400/c" />
<div class="vstack gap-1 my-auto">
<h5 class="text-line-clamp text-line-clamp-3 balanced-h fs-6 fs-5-lg fw-normal mb-0">
2: 10 Key Factors to Kickstart Your Fat Loss Journey
</h5>
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If you struggle with yo-yo dieting , this podcast episode is for you! It will give you the foundations to begin a safe sustainable fat loss journey.
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<span><span class="js-time" data-epochtime="1691577619" data-format="short_date">Aug 09, 2023</span></span>
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1: Coach Enya Podcast Intro 
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Welcome to my podcast! This episode will briefly outline what you will gain from listening to my podcast - Coach Enya - Below The Bar! If you like what you hear, stick around for future episodes where I dive into fat-loss, break it down in layman&#39;s terms, and teach you tips and tricks to make fat-loss less complex.
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<span><span class="js-time" data-epochtime="1690890695" data-format="short_date">Aug 01, 2023</span></span>
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