Brain Body Movement

In this Q&A episode, Brad & Brock discuss doing things you love, the woman that broke the plank world record, the all-or-nothing mindset and gave the standard coupla random facts.

After that, they answered 4 listener questions.

Question #1 - How do you train to make your knees strong?

Question #2 - I’m currently in a phase of low motivation, would you recommend I take a short break from training or persist with going to the gym? 

Question #3 - What is progressive overload and how do you use it with your client?

Question #4 - I've noticed creatine seems to dissolve (best) when mixed into coffee, but wondering with the heat does it lose its effectiveness?

If you want your questions answered in future episodes, message them on Instagram.

You can find their handles below.

In this Q&A episode, Brad & Brock discuss ignoring the thoughts of others, Brad’s new checklist, Brock’s marathon prep and give a couple of random facts.

After that, they answered 4 listener questions.

Question #1 - How do I get in more protein without relying on protein powders, shakes and bars? 

Question #2 - How many rest days should you take in a week? 

Question #3 - Is it okay to always be counting calories?

Question #4 - What do you think of meal prep services?

If you want your questions answered in future episodes, message them on Instagram.

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In this Q&A episode, Brock & Brad discuss focusing on processes not results, Brad’s journey with alcohol and gave a couple of random facts. 

After that, they answered 4 listener questions.

Question #1 - What are three tips you would give your younger self to improve your health & fitness? 

Question #2 - How long should you wait before you change calories and macros if you aren’t seeing results on a cut? 

Question #3 - How do you cut when you have a labour-intensive job? 

Question #4 - If you were a trainer on the biggest loser, how would you train the contestants?

If you want your questions answered in future episodes, message them on Instagram.

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In this episode, Brad & Brock answer Overrated and Underrated on specific health & fitness topics.

The topics include:

1. Barbell Bench Press

2. BCAAs

3. Mcdonalds

4. Fasted Cardio

5. Renegade Rows

6. Training to Failure

7. Eating out For Breakfast

8. Long-Lengthened Partials

9. Intermittent Fasting

10. Keto

11. Ice Baths

12. Step Count

13. Protein Bars

14. Pre-Workout

15. Food Cut-Off time

16. Fitness Classes

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In this Q&A episode, Brad & Brock discuss the importance of having a plan, the “hardest geezer”, studies on daylight savings and sleep regularity and gives a couple of random facts.

After that, they answered 4 listener questions.

Question #1 - What are the mobility & priming movements you do before each of the big 3? (Squat, Bench, Deadlift)

Question #2 - What are the differences between a highly processed food and a minimally processed food?

Question #3 - Are refeeds worth it when doing a fat loss phase?

Question #4 - Do diet drinks cause cancer or is there more to it?

If you want your questions answered in future episodes, message them on Instagram.

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In this Q&A episode, Brock & Brad discussed the importance of taking action, Brad’s sobriety, changing your identity and gave the standard couple of random facts.

After that, they answered 4 listener questions.

Question #1 - Do you have any pet peeves when training clients? 

Question #2 - What are your thoughts on following a meal plan vs tracking macros? 

Question #3 - When is it safe for my young children to start lifting weights? 

Question #4 - How important is knowing your BMI?

If you want your questions answered in future episodes, message them on Instagram.

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In this episode Brad & Brock discuss a lens to look at life through, Brad’s fat loss plan, a study segment and a couple of random facts.

After that, they answered four listener questions.

Question #1 - I’m currently following a 4-day-per-week upper/lower program. How would you recommend I structure my training if I can only get in 3 days?

Question #2 - I have an extremely weak core and overactive hip flexors. How can I strengthen my core without my hip flexors taking over?

Question #3 - I’m a cyclist, will weight training help me get better?

Question #4 - What's the weirdest meathead thing you have done to hit your protein goals?

If you want your questions answered in future episodes, message them on Instagram.

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In this episode, Brad & Brock give you 10 tips to follow when starting your health & fitness journey.

The 10 are:

1 - Set goals & expectations

2 - Measuring metrics for progress

3 - Educate yourself on nutrition and exercise principles

4 - Create meals and diet structures that you enjoy and can sustain

5 - Create or buy a training program

6 - Work on sleep hygiene

7 - Focus on habits

8- Ask for support from friends or online communities

9 - Set your environment up for success

10 - Get a health check

If you enjoyed this episode, please share it with someone who could benefit.

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In this Q&A episode, Brock & Brad discuss passion and purpose, The Oura ring, Brad’s caffeine usage, Brock’s marathon training structure, a study on protein and aging and gave a couple of random facts.

They then answered 4 listener questions.

Question #1 - I find myself eating when feeling anxious or overwhelmed. Do you have any tips to overcome emotional eating? 

Question #2 - How do you get a client that is unwilling to track to hit their protein target? 

Question #3 - What're the pros and cons of caffeine?

Question #4 - Can I get to 10% body fat in 10 weeks?

If you want your questions answered in future episodes, message them on Instagram.

You can find their handles below.

In this Q&A episode, Brad & Brock discuss the importance of celebrating the small victories, process vs outcome goals, Trump's new shoe line, the first neuralink patient and gave a couple of random facts.

After that, they answered 4 listeners question.

Question #1 - If I can only train early in the morning does taking an EAA or BCAA supplement break my fast? 

Question #2 - Should you still try and hit your step target on training days? 

Question #3 - Do I need to drop my protein goals while cutting?

I'm 5'1" so when cutting, my calorie budget is pretty small.

Question #4 - How can you balance a physical job and working out without going into overreaching/overtraining mode?

If you want your questions answered in future episodes, message them on Instagram.

You can find their handles below.

In this episode, Brad & Brock give you 12 macro tracking mistakes they've found people get wrong when tracking their macros.

The 12 are:

1. Not using a digital scale

2. Not tracking in grams/MLS

3. Not tracking veggies

4. Not tracking condiments/sauces/dressings/oils

5. Not tracking liquid calories

6. Not tracking bites/licks/sips/parent tax 

7. Not double-checking food labels/serving sizes

8. Tracking net carbs, not total carbs

9. Inconsistent weighing method

10. Only focusing on macros (not prioritising food quality)

11. Eating out too much

12. Not planning ahead

If you enjoyed this episode, please share it with someone who could benefit.

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In this episode, Brad & Brock discuss the importance of finding and understanding your weaknesses, Brad talks about giving up monsters and alcohol, they bring up Kelvin Kiptum and give a couple of random facts. 

They then answer 4 listener questions.

Question #1 - What is your “safety” food that you eat every day without thinking? 

Question #2 - Are there any exercises you don’t enjoy but do for the benefits?

Question #3 - Have you ever had to let a client go?

Question #4 - What signature exercises should you include if you're making your own workout on the fly?

If you want your questions answered in future episodes, message them on Instagram.

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In this episode, Brad & Brock discuss when people are wrong, the importance of relationships, the struggles of Brock’s marathon prep and give a couple of random facts. 

Before that, they answered 4 listener questions.

Question #1- I usually train at 4:30 in the morning. What should I eat before training to make sure I properly fuel my workouts? 

Question #2- How much protein should you be eating if your goal is fat loss?

Question #3 - Are 2 full body sessions a week enough to still see results if you're feeling burnt out?ut

Question #4 - Is 40 years old too late to become a personal trainer?

If you want your questions answered in future episodes, message them on Instagram.

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In today's in-person special 100th episode, Brock and Brad discuss doing the work regardless of how you feel, Artificial intelligence, dreams and lucid dreaming, a new protein anabolic study & gave a couple of random facts.

After that, they both answered 2 questions from each other.

We hope you enjoyed this special episode. It means a lot to us for your continued support. To help us grow the channel, could you please share it with someone who could get benefit from this episode?

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In today's episode, Brad & Brock discuss alcohol and how to navigate its effects on your health and fitness goals. They discuss what alcohol is, why people drink it and give you tips on how to work it into your life.

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In this episode, Brock & Brad discuss the change you wish to see, a study highlighting the negative effects of insufficient sleep, a calf raise study and gave a couple of random facts. 

After that, they answered four listener questions.

Question #1 - What is carb cycling? Would you recommend it during a fat-loss phase? 

Question #2 - How do I know if I’m overtraining?

Question #3 - Can poor exercise programming lead to injury?

Question #4 - Does dietary cholesterol increase testosterone?

If you want your questions answered in future episodes, message them on Instagram.

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In this Q&A episode, Brad & Brock discuss wealth & health, everyone's individual meaning of money, their holiday period & training and give a couple of random facts.

After that, they answered 4 listener questions.

Q#1 - What are some exercises to help fight neck and back slouching?

Q#2 - Do you have any tips to help me overcome my lollies & sweets addiction?

Q#3 - Should I weigh my food before or after I cook it?

Q#4 - What are some unhealthy habits you want to leave behind in 2023 and healthy habits you want to pick up in 2024?

If you want your questions answered in future episodes, message them on Instagram.

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In this episode, Brock & Brad review 2023 and how it’s impacted them personally. They discuss lessons learnt, top highlights of the year and end with their 2024 goals. 

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In this episode, Brad & Brock discuss 8 Fitness trends that have become popular this year, either new or old ones that have made a come back. They discuss wether they are worth trying or worth avoiding.

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In today’s episode, Brock and Brad discuss a plan for the interim week after Christmas leading up to New Year's. They give some helpful tips that have kept them on track over this holiday period.

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In this Q&A episode, Brad and Brock discuss the benefits of curiosity, the new cybertruck vs Porsche 911, an invisibility cloak and a couple of random facts.

After that, they answered 4 listener questions.

Question #1 - Is 2-3 workouts a week enough to build muscle or is that only enough to maintain?

Question #2 - I’ve hit a plateau with my deadlift. What are your favourite accessory exercises to help me progress? 

Question #3 - When is it acceptable to utilize wraps for deadlifts?

Question #4 - How do I avoid unwanted weight gain over the holiday period?

If you want your questions answered in future episodes, message them on Instagram. You can find their handles below.

In this Q&A episode, Brock & Brad discuss the negatives of living for other people's approval, Elon Musk's interview about advertising, Brad’s Gold Coast weekend and some random facts.

After that, they answered 4 listener questions.

Question #1 - How would you recommend doing a mini-cut?

Question #2 - What does your nighttime routine look like? 

Question #3 - How do I maintain the physique I want all year round?

Question #4 - When are your muscles meant to be sore from the gym?

If you want your questions answered in future episodes, message them on Instagram. You can find their handles below.

In this episode, Brock & Brad discuss having a higher set of standards for self than others, Elon Musk's new book, Portugal’s renewable energy, regrettable calories and the usual couple of random facts.

After that, they answered four listener questions.

Question #1 - Is it true that some people lose fat faster than others?

Question #2 - I’m 55 years old and just getting into lifting weights. Am I going to be able to build muscle? 

Question #3 - How would you coach someone through a fat loss journey who doesn't want to track their food?

Question #4 - Any tips for working out in a busy gym with limited equipment?

If you want your questions answered in future episodes, message them on Instagram. You can find their handles below.

In this episode, Brad & Brock give you 4 habits to sustain a healthy lifestyle.

Habit #1 - Hit 8k+ steps a day

Habit #2 -Weight train 3-5x a week

Habit #3 - Eat 80% whole foods

Habit #4 - Sleep 7-9 hours a night

They then end with a few bonus tips to wrap it all up.

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In this Q&A episode, Brad and Brock discuss selective outrage, victimhood mentality, a study on social media's impact on lifting performance, the gender dynamics within the body positivity movement & end with a couple of random facts.

After that, they answered 4 listener questions sent in through social media.

Question #1 - What’s your best advice for someone who struggles with binge eating?

Question #2 - What’s your most programmed exercise for your clients? 

Question #3 - Is the rule of eating within 30 minutes of working out scientific?

Question #4 - How can you navigate the nutrition and fitness information and stay on course?

If you want your questions answered in future episodes, message them on Instagram.

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In this episode, Brock & Brad discuss giving compliments, what they are doing with their own training and give a couple of random facts. 

Question #1 - I have scoliosis which prevents me from loading my spine. What exercises can I do to significantly strengthen my legs?

Question #2 - If a person has both a high body fat percentage and low muscle mass, would you recommend a bulk or a cut first? 

Question #3 - How do you know you're on the right track when you bulk?

Question #4 - How much dietary fat do I need a day?

If you want your questions answered in future episodes, message them on Instagram.

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In this episode, Brad & Brock discuss, the wisdom in asking the right question, finding the root cause for why you fall off the wagon, the importance of enjoying your diet, Elon’s drive-in movie theatres and give a couple of random facts.

After that they answered 4 listeners questions.

Question #1 - Is it better to do higher reps or lower reps when cutting? 

Question #2 - What’s the best macro split for fat loss? 

Question #3 - I'm trying to gain muscle but I'm not hungry in the morning. How can I get in the extra calories?

Question #4 - Can too long of a rest period negatively affect progress?

If you want your questions answered in future episodes, message them on Instagram.

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In today's episode, Brad and Brock give you 10 tips to stay on track whilst eating out.

Tip #1 - Plan ahead

Tip #2 - Choose a high protein meals

Tip #3 - Load up on fibrous foods

Tip #4 - Ask for condiments on the side

Tip #5 - Portion control

Tip #6 - Eat mindfully

Tip #7 - Drink low-calorie drinks

Tip #8 - Modify meal your meal

Tip #9 - Choose dessert wisely

Tip #10 - Enjoy the experience

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In this episode Brock & Brad discuss how to be confident, the link between poor sleep and heart disease, how aerobic exercise can boost memory and gave the standard couple of random facts.

After that, they answered 4 listener questionns.

Question #1 - I’m a young girl that is new to lifting, what are the three best exercises you’d recommend to grow my glutes? 

Question #2 - How long do your training programs last for? 

Question #3 - How much water do I need to drink a day?

Question #4 - What are the best ways you guys recommend doing initial assessments for online training clients?

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In this episode, Brad and Brock discuss whether you would rather be liked or respected, a strange societal norm, a link between coffee and weight loss, the benefits of exercise snacks and of course a couple of random facts. 

They then moved to answering listener questions.

Question #1 - You can only do 5 exercises for the rest of your life, what would they be? 

Question #2 - When doing lateral raises, I feel a burn in my traps. What am I doing wrong? 

Question #3 - How do you decide the weight when loading the bar?

When I finish my last set I feel like I could have done more.

Question #4 - What would a list of essential gym accessories include?

If you want your questions answered in future episodes, message them on Instagram.

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In this episode, Brock & Brad discuss the importance of your environment to start and sustain habits, a new exercise drug, the value in asking for support and end with a couple of random facts.

After that, they answered 4 listener questions.

Question #1- My knees cave inwards when I squat. How do I correct this? 

Question #2- How would you recommend I manage my training and nutrition when working 12+ hour shifts driving trucks? 

Question #3 - What’s a good pre-workout meal?

Question #4 - If you guys could go back to your 20's knowing what you know now. What would you do differently and what advice would you give your younger selves?

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In today’s episode, Brad & Brock give you a road map on how to set goals for your health and fitness journey.

They discussed the importance of having a goal, the different types of goals, what S.M.AR.T goals are and how to set them.

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In this Q&A episode, Brad and Brock discuss getting your priorities in check, Brad’s new puppy, the link between a healthy lifestyle and depression plus the usual couple of random facts.

After that, they answered 4 listener questions.

Question #1 - Can you please define what health and fitness means to you?

Question #2 - There are so many different diets, how can I tell the difference between a fad and a science-backed approach?

Question #3 - How do I set realistic fitness goals for myself?

Question #4 - How do you set up someone’s calorie and macro targets?

If you want your questions answered on future episodes, message your question to them on Instagram.

In this Q&A episode, Brock and Brad discuss understanding what failure truly is, the importance of your relationship to failure and the balance of schooling & technology.

After that, they answered 4 listener questions.

Question #1 - How do you minimise fat gain whilst trying to build muscle? 

Question #2 - Do I count my warm-up sets into my program/volume? 

Question #3 - Would cutting all sugar from a diet involve eliminating foods with naturally occurring sugars like fruits or carbs?

Question #4 - How do you get started with your fitness journey, but life keeps getting in the way?

In today's episode, Brad & Brock list and explain 10 muscle-building mistakes they've seen over the years that can halt your progress.

Mistake #1 - Not applying progressive overload

Mistake #2 - Poor form/technique 

Mistake #3 - Following the same program for too long

Mistake #4 - Not training hard enough

Mistake #5 - Training too hard, too often

Mistake #6 - Too much cardio 

Mistake #7 - Not eating sufficient (calories & protein)

Mistake #8 - Not enough sleep/recovery

Mistake #9 - Too much stress

Mistake #10 - Not consistent enough

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In this Q&A episode, Brock & Brad discuss optimism & problem-solving, whether convenience or knowledge is the biggest contributor to the obesity epidemic, they mention a sleep study and of course leave you with a couple of random facts. After that, they answered 4 listener questions. Question #1 - I tend to be very glute dominant. How do I make my squat & lunge movement patterns more quad-dominant? Question #2 - When on a cut, should you train like a bodybuilder or powerlifter to preserve muscle and strength gains? Question #3 - Is joint popping during training normal? Question #4 - Do you think a detox or cleanse should be done once a year to reset?

In this Q&A episode, Brad & Brock spoke about how it’s okay to be wrong, the Elon rebrand and removing of headlines, how the energy you give out is what you get in return, plus a couple of random facts.

After the intro, they answered 4 listener questions

Question #1 - What are your common cues for the lat pulldown? I fatigue in my forearms/biceps before I feel my lats

Question #2 - What is the best way to progress when you are stuck between the difference in weight in dumbbells?

Question #3 -When cutting where do you set your protein intake after you've dropped weight? 

Question #4 - What book are you reading or listening to at the moment? Any takeaways from it so far?

If you want your questions answered on future episodes, message your question to them on Instagram.

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In this Q&A episode, Brad & Brock spoke about their travelling stories throughout Europe, they talked about the law of attraction and gave you a few random facts.

After the intro, they answered 4 listener questions.

Question #1 - What is your biggest pet peeve? (Fitness and/or life)

Question #2 - Roughly how long or how many exercises should be included in a warm-up? 

Question #3 - If you're a beginner to weight training, would it be best to start with unilateral or bilateral exercises?

Question #4 - How do I know when I have enough muscle to cut, so I don't end up looking skinny?

If you want your questions answered on future episodes, message your question to them on Instagram.

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In today's episode, Brad & Brock give you 10 habits to get to 10% body fat.

Habit 1 - Daily weigh-ins

Habit 2 - Lift weights

Habit 3 - Plan ahead (nutrition, training, recovery)

Habit 4 - Controlled rewards (not cheating)

Habit 5 - Sleep routine 

Habit 6 - Prioritise whole foods

Habit 7 - Stay hydrated

Habit 8 - Hit a step count

Habit 9 - Stay busy/Avoid boredom

Habit 10 - Burn calories for fun

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In this episode, Brad and Brock give you another 10 Health Hacks you can use daily.

Hack #1 - Have healthy food visible 

Hack #2 - Have a second Instagram account 

Hack #3 - Chew gum

Hack #4 - Park at the back

Hack #5 - Average your weight 

Hack #6 - Create a “mood-boosting” playlist

Hack #7 - Use a sun alarm

Hack #8 - Stay busy when dieting

Hack #9 - Go for a 10 minute walk after a meal

Hack #10 - Gamify things

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In this Q&A episode, Brad & Brock spoke about eliminating clutter, removing negativity, changing your identity and gave you a few random facts.

After the intro, they answered 4 listener questions.

Question #1 - How do you know it’s time to change your training program? 

Question #2 - When do you add reps compared to adding weight?

Question #3 - What is the leanest bf% You recommend to walk around at for men and women?

Question #4 - Should I focus more on hypertrophy or strength to increase my bone density?

If you want your questions answered on future episodes, message your question to them on Instagram.

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In today's episode, Brock and Brad give you 6 tools to make dieting easier.

Tool #1 - Preparation

Tool #2 -Caffeine 

Tool #3 - Intermittent Fasting

Tool #4 - Diet drinks & teas

Tool #5 - Food swaps

Tool #6 - Step count/cardio

If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share it in your Instagram stories.

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In this Q&A episode, Brad & Brock spoke about learning the value of making/saving money, talking in nuance, apps that track your followers and gave you a few random facts.

After the intro, they answered 4 listener questions.

Question #1 - I’m really consistent with my workouts but struggle with consistency with my nutrition. Any advice to overcome this?

Question #2 - Is it easier for shorter people to put on muscle or do tall people use that as an excuse? 

Question #3 - What exercises can I do (or not do) to make my waist appear smaller?

Question #4 - If you could live off of only one protein source for the rest of your life, what would that be and why?

If you want your questions answered on future episodes, message your question to them on Instagram.

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In this episode, Brad and Brock give you another 10 Health Hacks you can use in your daily life.

Hack #1 - Frozen over fresh veg

Hack #2 - Make your bed

Hack #3 - Tare your scale & weigh in grams 

Hack #4 - Change your environment

Hack #5 - Pack your gym bag in the car

Hack #6 - Set your intent the night before

Hack #7 - Have a water bottle with you 

Hack #8 - Eat with a little spoon

Hack #9 - Buy a protein bar over a chocolate bar

Hack #10 - Go shopping with a food list

If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share to your Instagram stories.

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In this Q&A episode, Brock & Brad spoke about friends over money, the benefits of journaling and reflection, America’s most eaten vegetable and gave you a few random facts.

After the intro, they answered 4 listener questions.

Question #1 - How do you decide whether to cut or bulk? I want to lose fat and build muscle, but don’t know which to focus on first…

Question #2 - What are the benefits of heel-elevated squats?

Question #3 - Is it possible to gain muscle at home with a high-protein diet but with only dumbbells and bands?

Question #4 - How do I avoid becoming skinny-fat?

If you want your questions answered on future episodes, message your question to them on Instagram.

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In this episode, Brock and Brad give 10 health & fitness tips for travelling.

Tip #1 - Plan ahead

Tip #2 - Experience local

Tip #3 - Walk/Bike Everywhere

Tip #4 - Maintain training habit

Tip #5 - Skip a meals

Tip #6 - Travel with healthy snacks

Tip #7 - Stay hydrated

Tip #8 - Minimise alcohol

Tip #9 - Remember you are on holiday

Tip #10 - Do the work before you go

If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share it in your Instagram stories.

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In this Q&A episode, Brock & Brad spoke about Eliminating clutter, removing negativity, changing your identity & gave you a few random facts.

After the intro, they answered 4 listener questions.

Question #1 - How do you know it’s time to change your training program? 

Question #2 - When do you add reps compared to adding weight?

Question #3 - What is the leanest bf% you recommend to walk around at for men and women?

Question #4 - Should I focus more on hypertrophy or strength to increase my bone density?

If you want your questions answered on future episodes, message your question to them on Instagram.

You can find us at

In this Q&A episode, Brad & Brock spoke about technology & the x-ray of an atom, aggressive dieting strategies, Brad's proposal & gave you a few random facts.

After the intro, they answered 4 listener questions.

Question #1 - Are DOMS a good or bad thing? 

Question #2 - How do you bulk without gaining a lot of fat? I’m a woman that has never done it before and I don’t want to gain fat.

Question #3 - How many times a year do you recommend going on a diet break? How long should it be?

Question #4 - What are the top supplements you would suggest for a beginner getting into weight training? 

If you want your questions answered on future episodes, message your question to them on Instagram.

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In this Q&A episode, Brock and Brad spoke about saying no to say yes to yourself, setting and managing expectations, societal pressures & expectations, how their cuts are going & gave you a few random facts.

After the intro, they answered 4 listener questions.

Question #1 - What advice would you give to a stress eater who is looking to cut calories during a stressful time in their life? For context, I often snack on fruit, nuts & beef jerky but it often puts me out of a deficit

Question #2 - How do you recommend I increase my step count without getting on the treadmill or scheduling a walk? 

Question #3 - How do you recommend using Al in your personal training/nutrition coaching business?

Question #4 - I'm having trouble losing stomach fat, I do cardio and ab workouts but I still can't get rid of it. Any suggestions?

If you want your questions answered on future episodes, message your question to them on Instagram.

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In this episode, Brad & Brock lay out a structure and questions you can ask yourself to create your own home training program.

1. Define your goals for the workout.
2. How many times a week can you work out & when?
3. How long do you have to work out?
4. What equipment do you have or things around the house you can use?
5. Choose the exercises you like, mainly the ones that are the biggest bang for the buck.
6. Select sets and reps depending on time.
7. Choose rest times and tempo to make it harder.
8. Make your basic program example.
9. Track your progress.
10. Accountability

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