The Fitness For 9-5r's Podcast

Will stretching & Yoga help with fat loss?

I discuss the surprising theory behind what the results could be!

We also touch on some pretty serious benefits and how you can build it into your routine to SAVE time

I also dive into where I started, how I progressed, and how I now set my day up for success 🔥

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

There's a certain type of exercise... That even those who do exercise are guilty of NOT doing

I Dive into that with Cameron in today's episode

We also touch on the specific protein requirements YOU need

And how messing up and making mistakes should only ever lead to lessons and learning!

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

What does it take to stay sane during a lockdown?

Myself and Josh dive into that in today's podcast!

We discuss how to get things moving when you're stuck and struggling with overall health & fitness and EXACTLY what you need to do to get results

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

  Is a slow metabolism holding you back when it comes to losing fat? 

What are the ways that you can ACTUALLY increase your metabolism without shakes, drinks, and supplements?

I dive into 4 Bulletproof strategies and  to raise your metabolism AND also what you MUST avoid throwing it into the toilet 

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

Are you bored of trying the same old routines to try and make progress at home? 

Well... myself and Calvin run through some solid ideas for you to switch things up

This week 

We also touch on structuring nutrition and training your way to get incredible results

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

What does it REALLY take to get photoshoot lean?

Is it worth it?

Did I love how I looked?

And what were the biggest breakthroughs I made personally and professionally during this time?

Some of the content may shock you, but it's the genuine truth!

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

How do you develop marine like discipline when it comes to health & fitness?

Myself and former marine Alex Gribben sat down to discuss a few key points..

• What it takes to get results with fat loss
• What the marines taught him to improve in life
• The secret sauce to getting results for the rest of your life

And we close things out with a few incredible pointers on how to level up your health and your life in 2021 🔥🔥

Are you tuning into this one?

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

What is the ultimate fat loss meal plan?

Would you like to know exactly what to eat, how much & when?

And get the exact strategies and tactics to guarantee weight loss for life?

Then give this one. a listen!

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

What is the best diet method out there?

Myself and Evan sat down to discuss hat we think is the most successful diet method for losing fat - It may surprise you!

Why is it in this day and age we still see people buying skinny teas, weight loss shakes and going on ridiculous diets? We touch on the cures for modern day bullshit

What are the secrets to preparing for the next lockdown and what are the must pull levers for fat loss?

All this and more in this episode ✅🥳

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

What's the perfect routine to get stronger AND LIVE LONGER? 

Well, there's a few things that go into it.. 

Certainly not shakes, Herbalife or anything bland and boring either 

In this episode I touch on the essentials that I recommend to the AMF team to guarantee they build lean muscle tissue and always move forward 

We also dive into Q&A the last part of the call! 

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

Training and nutrition is important.. 

But the mindset approach you take to life and your health is what's going to keep you consistent and moving forward. 

Otherwise you'll just spin your wheels. 

Myself and Joe recap a tough year and look into the tactics you can use to develop a bulletproof mindset in 2021 

Pair these strategies with a solid plan and life as you know it will change rapidly 

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

What's the perfect routine to get lean? ⁣⁣⁣

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Well there's a few things that go into it.. ⁣⁣⁣

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Certainly not shakes, Herbalife or anything bland and boring either ⁣⁣⁣

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In this episode I touch on the essentials that I recommend to the AMF team to get lean for the summer ⁣⁣⁣

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We dive into 2 of my favourite routines as well - The 2 Hour GSD morning &  the 60 minute night time de-stress



My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

Want to know all of the following.. 

First thing you assess when a client comes to you looking for fat loss? What starts the process

How does that usually evolve over time and what do you do to ensure someone keeps progressing and minimises plateaus?

What are some key characteristics of those who have the most successful fat loss transformations

3 Biggest misconceptions about fat loss?

3 biggest fat loss mistakes?

What do you think is the most common limiting belief holding people back from life changing fat loss?

Then tune in at the ink below! 

A fat loss masterclass with Ryan Smith 

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

How is it you lose fat on your stomach?

A question I get asked so often.. 

When it comes to losing fat on your stomach there's. a few key things you NEED to consider 

Otherwise you'll end up frustrated, spinning your wheels and back to where you started ( or worse) 

My answers may surprise you in this episode - Let's get into how to lost fat from your stomach - FOREVER 

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

How do you get in great shape?

We touch on the basic elements that you MUST execute on a daily basis meaning you always get results

What are some of the key principles to make sure you get lean, fit and healthy?

And what do to when the next lockdown hits! We walk you through all that and more in this episode with incredible guest Martin Bugaj

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

⁣⁣Cardio or resistance training..⁣⁣

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Time to settle the debate once and for all and the answer will probably surprise most!⁣⁣

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Are you tuning in this week?

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

What does it take to get in the best shape of your life while running a Business, owning a facility and being a father as well

I’m joined by Mat Williams. Expert coach and a man who makes no excuses.

We dive into some of then biggest fat loss mistakes that men are making and how you can easily fix them!

While diving in deep into what it took for Matt to reach single digit body fat % while maintaining his sanity and his family life

And we close things out by touching on the top 4 behaviours we see most successful clients doing - a MUST action for anyone listening

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

What does it take to develop a bulletproof mindset?

In my honest opinion this ranks higher in importance than the training & nutrition aspects - It's what separates those who do from those who don't 

I dive in to my top strategies to stay positive, consistent and become absolutely bulletproof 

We also dive into the client Q&A as always at the end!

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

What mistakes must you avoid in the gym?   

Getting incredible results for the rest of your life🥳  

And the traits if the most successful clients who get life long fat loss transformations   

If you're stuck and struggling in lockdown at the moment, this is for you!

Podcast Description

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

Who am I and why do I do what I do?⁣⁣

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Well, I'm Andrew Marsham - An online fitness coach from just outside Glasgow who was once a young man with all of the following qualities ⁣⁣

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- Absolutely zero confidence ⁣⁣

- No self esteem ⁣⁣

- Small ⁣⁣

- Skinny ⁣⁣

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And needless to say I was absolutely desperate for a change. ⁣⁣

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I got bullied a lot, and it made me feel small and insignificant on a regular basis. I probably still have a chip on my shoulder today because of it, if I'm honest ⁣⁣

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My journey into building muscle, getting an athletic looking physique and ultimately becoming confident in how I looked and who I was started like anyone else. ⁣⁣

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Full of fear, confusion and doubt. ⁣⁣

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But if we skip a few chapters (which I'll share over the next week or so) I'm now in a place that I'm completely confident in the way I look, my mental and physical health has never been better and I've never been happier - But this didn't happen overnight OR without years of struggle ⁣⁣

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Going through those YEARS of pain, struggling with confusion, self doubt, making mistakes is something I want to help you avoid. ⁣⁣

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I can't tell you the positive impact a healthy lifestyle has had on me and figuring out how to build muscle, burn fat and enjoy the process, it's turned into a complete passion. - The Change has been a complete addiction.  And if I can pass on even 10% of that to you - I'll completely change your life ⁣⁣

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What I do is so important because there is a never ending world of bad information, bull shit and people trying to make a quick sale out there. ⁣⁣

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Everyone can feel confident, healthy, fit and happy AND enjoy the process. Yes it's going to take some work, but nothing worth having comes easy. ⁣⁣

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I'll stop at nothing to show the world it can be done.

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

 Preparing for any situation, What Makes Clients Successful & Life On A Dessert Island With James Alexander Ellis 

An incredible conversation with James on how to excel with your training during COVID and lockdown. 

We touch on the strategies and characteristics of our most successful clients and discuss James's past failures and successes on the bodybuilding stage and how that now applies to his day to day life 

A huge number of lessons and actionable take aways in today's episode! 

Who's tuning in? 

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

You're going to die ⁣

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The only 4 words you should ever need to hear to switch to a positive mindset ⁣

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Yes times can be tough. Yes Life can be hard, but you only get it once ⁣

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If you are continually waking up and hating your days you have to change the format ⁣

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Today I'm covering my most powerful mindset techniques - I don't think they've ever been more important!


My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

I sat down with Social Republic CEO Rob Illidge.

From penguins wearing sombrero's to creating structure in your day and week to stay successful, to the biggest challenges and failures in starting and maintaining a successful business. 

We also discuss Rob's greatest life lessons from climbing Mount Kilamananjaro 

And as one of the very first britons to be on facebook we also look at today's most exciting social media platforms 

Would you climb Kilamanjaro? Or have you done something similar? Would love to hear below! 

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

⁣What separates those who do from those who don't? ⁣

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One of the main drivers in my opinion is not just on the setting of goals but on how you actually put them into action ⁣

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Goals without plans are just dreams ⁣

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In this episode I break down the formula I use to not only set goals, but actually go out and make it happen as well! ⁣

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Do you set goals? If so, would live to know below

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

The 4 Step framework To Gaining Strength & Building Lean Muscle + MASSIVE Q&A!

Do you struggle to gain lean muscle tissue ad improve your strength?

I started out as an 8 stone (120lb) scrawny little boy - So I know the challenges! 

Today, I'm giving you the 4 step framework I've developed to gain strength and build lean muscle tissue 

I struggled away for years, without any real progress, and want to help you avoid going the same route. 

We also touch on a mammoth Q&A at the end covering mindset, stretching, education around sports, alcohol and cardio! 

Have you struggled historically to build muscle? Would love your thoughts below!

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

Bouncing Back from COVID, Impacting Thousands and The Importance Of Community With Kris & Jordan

How do you bounce back from COVID?

We've all had a tough year.

Myself and coach Jordan sat down with facility owner Kris Sherry. On this episode we dive deep on

- Aliens

- Coming back from COVID

- The stress of running a facility

- The massive highs of impacting lives and the lows of getting stuck int the sewer 🤣

Which was your biggest take away form this episode?

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

How do you come back from multiple failures to eventually succeed on a path you love? 

We're touching on David's multiple failures today and how he's bounced back to thrive 

He also made a massive investment recently and touches on the massive leap of faith he took and how you can do the same to completely change the trajectory of your life! 

For those looking to start in the gym this year we also get into the best strategies you can implement right now to get results! 

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

What's the secret to spending less time on the gym for better results?

It's a hell of a lot simpler than most think..

How many of you have the idea that you need to spend 2 hours in the gym 6 times per week to make progress?

You probably do - if you're a pro bodybuilder

The likelihood is, that if you're reading this - You're not a pro bodybuilder. I'm certainly not one either

To get fitter, healthier leaner and stringer ad a 9-5r or busy executive it should take you no longer than 4 hours total per week - ON THE HIGH END

Most of our students start around 40 minutes 4x per week - Correctly planned this will skyrocket progress

I break down the EXACT strategies I use to make my own and client's lives easier when it comes to workouts

What's your favourite body part to train? Let's hear below

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods

What's it like to dive into an ice cold tub every day in December in Scotland? 

And why the hell would you do it? 

Well, that part of what myself and Matthew will be covering today! 

We'll be diving into some key strategies on how to create a positive mindset, reduce stress and also touch on giant pigeons 🤣

All this and more in this incredible episode! 

Would love to hear you biggest take away in the comments below! 

Matthew's Instagram - https://www.instagram.com/fitality_pt/

My name is Andrew Marsham and I’ve helped hundreds of busy 9-5r's Get Fit, Healthy & Confident in Just 4 Hours Each Week Without Eating Bland Foods