Leaner Stronger Podcast

In this value-packed episode, you’ll learn what we wish we had known sooner so that you can save years on your journey to your dream body.

In this episode, you'll learn where coaches Theresa and Pyry came from. 

You'll hear about the challenges we faced with our health and fitness before we became fitness professionals and how we overcame these challenges. You'll be surprised to find out what Pyry was getting up to in his early 20s…

⭐️Achieve your best shape ever ➡︎ https://www.coachpyry.com/onlinepersonaltraining

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We're back, baby!

In this episode, you'll hear how our life has changed, what challenges we've had with our puppy Pana, how to adapt your training if you get a niggle and the sales secrets that helped us build successful personal training businesses.

⭐️Achieve your best shape ever ➡︎ https://www.coachpyry.com/onlinepersonaltraining

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How to lose fat and achieve your dream body without cutting out your favourite foods.

Fat loss and your favourite foods don't have to be mutually exclusive. 

As long as you stick to the body transformation principles we covered in the previous episode, you'll be able to lose fat and achieve your dream body without saying no to indulging in your favourite comforts now and then. 

In this episode, you'll learn:

• Practical tips on how to make flexible dieting work for you
• How do we apply flexible dieting in our everyday lives?
• How did Pyry's client lose 10kg of fat and build 5 kilograms of muscle while eating cheese four times daily?
• The importance of freedom foods that like you.

Download The Ambitious Professional's Flexible Dieting Handbook! 

You'll learn the following:

How to create your own flexible diet?

The Ultimate Freedom Foods Snack Library

Get the free resource from: 

Flexible dieting is the key to losing fat permanently and transforming your body sustainably. 

The flexible dieting method promotes a healthy lifestyle change instead of focusing on a restrictive strategy for a short amount of time that can, unfortunately, leave you in a worse state than when you first started your diet. 

Flexible dieting is, by definition, flexible. 

Unlike restrictive diets, which cut out entire food groups, your flexible diet is entirely customisable to your individual needs and preferences. 

It makes the method very adaptable to your specific lifestyle demands. 

Your diet can and should evolve with the demands that life throws at you, no matter what stage of life you are in. 

In this episode of the Leaner Stronger Podcast, we break down the essential principles that will enable you to lose fat and transform your body without sacrificing your favourite foods. 

Download The Ambitious Professional's Flexible Dieting Handbook! 

You'll learn the following:

How to create your own flexible diet?

The Ultimate Freedom Foods Snack Library

Get the free resource from: 

Nothing is more frustrating than consistently showing up to the gym and strength training without seeing any progress in your health and fitness. 

Change requires change. 

However, you shouldn't just change your training program for the sake of changing it. 

The principles of exercise science must guide the decision to change your program and the changes you implement. 

In this episode, we'll share the most important things to consider from a scientific principle perspective so that you can keep harvesting fruit from your hard labour at the gym!

The Ultimate System For Achieving Your Dream Body

Apply for the Leaner Stronger Online coaching today!

How nice would it feel to be so fit that you can lace up your trainers and go for a 10km run along the river trail feeling light and graceful like a gazelle?

If you are like most people we see running around the river trail, though, that's now what running feels like at the moment.

It's slow and heavy. 

How do you go from running slow and heavy to running light, wild and free?

How do you engage your body's innate elastic system to become a more efficient, economical and athletic runner?

How do you turn running from a negative experience into a positive mindfulness practice?

Listen/watch today to learn all that, plus more. 

Finding the time to go to the gym and cook healthy food is easy when stress is low, and the sky is blue. 

How about when the sky is grey?

What do you do when life throws a curveball at you and pulls the rug from underneath your feet?

Do you give up on the body and performance you've dreamed of and divert to unproductive habits, or do you double down on the actions that will improve your ability to solve the problems you are facing and keep you on track on your wellness journey?

This episode is all about the latter. 

You'll learn powerful strategies to break the circuit of anxious thoughts and unproductive habits and an easy framework to follow to build better ones.

If you want to lose fat, lean out, and look fantastic without cutting out your favourite foods, this episode is a must-listen. 

You get the best of both worlds when you understand the essential principles and follow a flexible but enjoyable diet structure. 

Eat the cake, and look great. 

You must've heard that certain foods are "good" and certain foods are "bad". 

It only adds to the confusion that what some gurus consider "good" and "bad" foods are highly contradictory. 

Vegans say that eating meat causes cancer. Carnivores are convinced that plants' defence mechanisms wreak havoc on your guts. Others say that carbs make you fat. Some swear by them. 

Who's right and who's wrong??

After listening to this episode, it will be crystal clear why this is all BS, and you can see through the outlandish claims you see online. 

Please send us comments or questions on our socials @coachpyry and @coachtheresawest!

Achieve Your Best Shape Ever Without Giving Up Your Favourite Foods

Pain Is Temporary - Great Ocean Road Marathon & Half Marathon Recap

Have you ever thought about running a half or a full marathon but have yet to take the plunge and commit yourself to the challenge?

Get inspired to take the leap by listening to our epic experiences in the Great Ocean Road marathon and half marathon this weekend.

In this episode, we'll break down our most significant challenges and how we overcame them, our proudest moments, the biggest regrets and the weirdest things we saw along the way. 

Send us comments or questions on our socials @coachpyry and @coachtheresawest!

Achieve Your Best Shape Ever And Crush Your First Half Marathon or Full Marathon!

In this episode, we break down our preparation for the Great Ocean Road Marathon Festival on the 21st of May. 

Pyry will run the 44km marathon, and Theresa the 23km half marathon. 

We discuss the challenges we've faced during our preparation, how we've overcome those challenges and what we've learned. 

Follow our socials @coachpyry and @coachtheresawest to stay updated on how the event goes!

Achieve Your Best Shape Ever

How To Maximise Fat Loss While Minimising The Risks Of A Rebound

Are you planning to head to Europe for the northern hemisphere summer? Perhaps you'll escape the Australian winter to the warmth of South East Asia.

Regardless, now is the time to put in the work to look and feel your best on your mid-year holiday.

Unfortunately, most people end up taking too extreme measures and unwillingly set themselves up for an impressive regain of lost weight.

In this episode, you'll learn how to lose fat as fast as possible without setting yourself up for a yo-yo-like rebound to an even worse place with your body composition.

Achieve Your Best Shape ever

How To Bring Out Your Sharpest Mind And Best Body

Masterful energy management is the key to bringing out your 'A' game in life, whether at work, at home, in hobbies, or in athletics.

Intelligent energy management is the secret to losing body fat, building muscle, getting stronger and moving towards your wellness and fitness goals.

In this episode, you'll learn how to change your life and unlock more energy than you thought possible.

Ready to transform your mind, body and performance?

Are you ready to make the most of your 30s and slow down aging?

In this episode, we'll guide you through the crucial steps to boost your energy, increase your resilience, and enjoy life to the fullest.

Join us and learn how to turn taking care of your health and fitness into a source of deep satisfaction, meaning, and happiness.

Let's make your 30s the best decade of your life!

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The season is changing, and with that, the flu is likely to rear its ugly head.

In this episode, you'll learn:

• When should you call it and shut things down with your exercise regime
• The best way to return to physical activity after being sick without making things worse
• How to strengthen your immune system

Leaner Stronger Online Coaching - The Ultimate System For Achieving Your Best Shape

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The virtuous cycle of body composition success is a 360-degree, full-sensory experience. 

You can feel the difference. Your clothes fit differently. They are bulging in the right places. 

You can see the difference. Damn, who's that sexy beast looking at you from the mirror?

You can hear the difference. Your family members, friends and colleagues tell you how energetic and good you look these days. Are you on something?

Once you reach this point, the momentum pushing you towards your dream body is so strong that it can not be stopped. You can't help but ride the wave and make more progress. 

In this episode, you'll learn how to shift the momentum in your favour and enter the virtuous cycle of body composition success. 

• How do you get into the virtuous cycle of body composition success? 
• What if you are caught in a vicious cycle pulling you in the wrong direction? 

Leaner Stronger Online Coaching - The Ultimate System For Achieving Your Best Shape

Send us an application via hello@coachpyry.com

We are delighted to see more and more people embrace the pursuit of physical strength, particularly women, who've been opposed to strength training and muscle gain in the past for the fear that it may cause them to lose their femininity.

In this episode, we highlight why being lean and strong can't be a project, but it has to be a life companion if you want to live your life to its fullest. 

• The importance of strength and resilience for life quality in mid-life and healthy aging. 
• The impact of body composition on cognitive performance and energy levels
• When is the best time to start progressive resistance training?
• How to achieve your leanest, strongest and best-shaped body? 

This a must-share episode for friends and family members who are on the fence about the importance of being lean and strong!

Leaner Stronger Online Coaching - The Ultimate System For Achieving Your Best Shape

Send us an application on hello@coachpyry.com

Do you have to pass every morsel of food you eat through the kitchen scale to get lean?

Do you have to count every single calorie to lose stubborn body fat?

Do calories even matter if you want to lose weight?

In this episode, you'll learn how to avoid stress and get better results with your fat loss efforts. We'll also cover the best way to avoid plateaus and give yourself more wiggle room with your nutrition.

Ready to take your training to the next level?

Get Lean, Fit And Strong with the Coach Pyry Training App - https://www.coachpyry.com/app

In this episode, Coach Pyry sat down with Ethan Fleming. 

Ethan the CEO of Get Going, a growing multi-million dollar mobile health and fitness company he founded. He’s on a mission to inspire people to redefine their ideas of failure and success so that they can push past self-imposed barriers and achieve deep self-awareness and transformation.
‍
Fleming is quickly becoming an authority in the inspirational and mental toughness space in Australia, and he’s passionate about helping people greet resilience with a smile.

Pyry and Ethan discuss all things resilience and mental toughness and cover actionable tools you can use today to break through your self-imposed mental and physical limits to unveil peak performance, and endurance you didn't know was possible. 

Timestamps:

0:00 Who is Ethan Fleming

1:56 The World’s Strongest Ultra

4:14 How Ethan deals with the “mental gutter”

8:10 Confidence comes from experience

9:56 How to take advantage of your circadian rhythm to boost performance during an ultra challenge

10:50 Ethan’s latest Guinness World Record - 24-Hour Assault Bike

15:39 Why you need to know yourself to keep going when the going gets tough

20:20 Ethan’s definition of resilience

21:30 How to align health and fitness with your value system

26:53 How to start exploring your mental and physical limits?

34:52 Ethan’s future direction with his Guinness World Records

Ethan Fleming 

https://www.ethan-fleming.com/about-me

https://www.instagram.com/ethanjfleming/?hl=en

Coach Pyry Training App - Get Lean, Fit And Strong

Claim -50% off your first month with the code: "1STMONTH"

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Intermittent fasting - Magical fat loss tool or marketing hype?

If you are over 30 and live in an urban area, there is a very high chance that you’ve tried intermittent fasting at some point.

Intermittent fasting has gained a lot of hype over the last few years as a magical fat-loss tool that can “turbocharge your fat-burning capabilities” and accelerate your fat loss dramatically.

At least, many clever marketing campaigns lead you to believe this.

In this episode, you’ll learn what a recent review of the relevant scientific literature says about the topic. We’ll also discuss when we recommend or not recommend intermittent fasting.

0:00 Introduction

1:13 What is intermittent fasting?

2:27 What does science say about intermittent fasting?

4:27 Why does intermittent fasting work, and why doesn’t it work?

8:11 Who should try intermittent fasting?

9:57 Who should avoid intermittent fasting?

12:50 Why may intermittent fasting not serve you if you want to build muscle and strength?

14:10 Why intermittent fasting may reinforce an unhealthy relationship with food and promote binge eating

15:14 Nutrition is far more than just a body composition manipulation tool

This episode is for you if you want to lose weight permanently this year, but your initial motivation to get fit has fizzled.

With our actionable three steps, you'll regain motivation and energy and make giant leaps of progress towards your fitness goals. 

You'll also boost your well-being, resilience and overall quality of life by following our energy management recommendations. 

How to regain fizzling motivation to pursue your fitness goals?

0:00 Introduction

0:25 Focus on a behaviour goal

0:48 Our physical activity-related behaviour goal recommendation

2:26 Our nutrition-related behaviour goal recommendation

4:10 Improve your energy management

5:30 Sleep hygiene tips

6:50.Set yourself performance goals in the gym

10:50 The three steps to reignite the fire for your weight loss goal

12:13 The ultimate way to lose weight permanently this year

Leaner Stronger Experience - 18 Weeks To A Body Transformation That Lasts

https://www.coachpyry.com/leanerstronger

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Five Salads In Five Minutes Recipe Book

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How many times have you jumped on the scale after going to the gym consistently and preparing your meals most of the time, only to find that your body weight has shifted in the undesired direction despite all your efforts?

How frustrating is that!?

Does it mean that we should throw the scales out with the bathwater?

No. Measuring your body weight is great as long as you understand what external factors may influence your measurements and skew the results. 

In this episode, you'll learn what causes acute shifts in body weight, how to track your body weight for the most consistent and reliable results, and what other things you should measure to boost confidence and accelerate your progress with your fat loss or muscle gain. 

0:00 Why tracking your body weight is a good idea

3:59 Why body weight measurements can't be your only proxy of progress

6:40 How different types of stress impact water retention

7:57 How the menstrual cycle impacts women's body weight and water retention

9:26 How various foods can impact water retention

10:19 Dehydration and its impact on water retention

11:22 How can you decrease water retention?

13:41 How can you make your bodyweight measurements more valuable?

16:30 What else can you measure to track your body composition progress?

22:13 How to build confidence if you can't see the results yet?

24:04 How to get an accurate measurement of your body composition?

25:44 How to get into the best shape of your life in 18 weeks?

Leaner Stronger Experience - 18 Weeks To A Body Transformation That Lasts

https://www.coachpyry.com/leanerstronger

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Five Salads In Five Minutes Recipe Book

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In this episode, you'll learn five strategies to transform last year's shortcomings into this year's triumphs.

There are no failures, just learning experiences.

Our five strategies will help you change last year's failures into guideposts that'll guide you to your goals this year.

The principles are universal, but we'll see specific examples of how this applies to fitness, fat loss and muscle building.

You'll also learn how to train your mind to be more gritty and resilient so you can keep going past where you've quit before.

0:00 Turn last year's shortcomings into this year's triumphs

02:13 Focus area 1: Have a plan

07:28 Focus area 2: Put it in your calendar

9:32 Focus area 3: Measure your progress

17:18 Focus area 4: Make sure your goal is suitable to your level

21:32 Focus area 5: Build your GRIT!

Leaner Stronger Experience - 18 Weeks To A Body Transformation That Lasts

In this episode, you'll learn about the power of pre-commitment to dramatically increase your chances of achieving any goal in 2023.

You'll learn the best way to lose 10 kilos of body fat and gain 5 kilos of lean muscle in six months to look and feel your best on your European summer holiday.

We also discuss what the career path of a personal trainer is like and how important it is to have mentors who can help you avoid wasting time, money and energy.

Finally, you'll hear about the highlights of our trip to Finland.

Enjoy, Happy New Year 2023!

0:00 Introduction

2:43 What you should know about personal trainers

4:30 The power of models

9:40 What is Finland like in the summer?

14:33 How can you increase your chances of success in 2023

16:55 The concept of pre-commitment - Story of Odysseus and the Sirens

20:54 Set SMART goals in 2023

22:53 The value of a mentor

23:36 Give yourself a deadline

24:30 The best way to lose 10kg of fat and gain 5 kg of muscle in six months

Leaner Stronger Experience - 18 Weeks To A Body Transformation That Lasts

We hope you get to spend some well-earned time off with your family and friends this holiday season.

We also wish that you can do so without feeling guilt from not training as hard as you would like to or having more tasty calorie-rich foods than you’d normally have.

In this episode, you’ll learn our top tips on maintaining your muscle and strength gains without putting on fat, and most importantly, how to enjoy this time of the year and all the amazingly tasty foods associated with it!

0:00 Holiday Special Intro Performance

5:44 Tip 1: Bring your training back to maintenance

13:10 Tip 2: Move!

16:30 Tip 3: Eat mindfully

20:40 Satiety-boosting mindful eating strategies

24:40 Tip 4: Don’t sweat it

Are you ready to transform your body?

Train, eat and live with us to transform your body and health in 18 weeks and learn how to keep your results for life.

https://www.coachpyry.com/leanerstronger

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Five Salads In Five Minutes Recipe Book

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In this episode, you’ll learn how to get the most out of the valuable time you invest in your training and nutrition.

Many people major in the minors and, unfortunately, put their energy, time and money into things that aren’t that important and completely disregard the most important aspects of nutrition.

After watching/listening to this episode, you’ll know exactly what are the most critical aspects to focus on. You’ll learn whether you can build muscle and lose fat simultaneously, what to eat before and after working out to maximise your performance and recovery, and whether training fasted is a good idea. We'll give top recommendations for quick and easy breakfasts to fuel your early morning workouts.

We’ll also discuss the benefits and recommended usage of the most researched sports supplement, creatine monohydrate.

0:00 Introduction

1:35 The importance of effort in the gym, balls to brains ratio

6:00 The nutritional hierarchy of importance for muscle building

7:49 The most important block in the pyramid: Calories

9:45 Can you build muscle and lose fat at the same time?

11:20 What is the optimal rate of weight gain to maximise muscle building but minimise fat gain

15:05 Why you should be OK with gaining a little bit of fat

20:39 The second most important block in the pyramid: Macronutrients

26:38 The third most important block of the pyramid: Nutrient timing

31:00 Should you train fasted in the morning?

32:58 What should you eat pre-workout?

34:19 The fourth most important block of the pyramid: Food composition

37:54 The fifth most important block in the pyramid: Hydration and supplementation

39:16 Creatine monohydrate: Benefits and use

43:46 Nutritional hierarchy recap

Coach Pyry Training App - The Training App That Gets Results

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Five Salads In Five Minutes Recipe Book

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In this episode, you'll learn how often you should change your training routine to progress as fast as possible and reduce the risk of injuring yourself.

Many people make the mistake of varying their workouts too often or too rarely. After watching or listening to this episode, you are guaranteed to avoid both pitfalls that slow down the rate of progress and increase the risk of negative secondary consequences from training.

We discuss the differences in varying your workouts if the specific goal is strength development or muscle gain.

Finally, you'll learn the best way to put this information to practice to truly accelerate yourself on the way to your leanest and strongest body.

0:00 Introduction

1:26 What are the two big mistakes many people make when it comes to varying their workouts?

3:18 Why is it a problem to change your workouts too rarely?

7:45 Why is it a problem to change your training routines too often?

10:50 Don't fall into this common trap!

13:11 What is the sweet spot for a training program length?

18:18 The difference between targeting muscle building or strength specifically

20:41 How often should you change your workouts if your goal is to maximise muscle growth?

21:37 What is the best way to put this information into action and transform your body in 18 weeks?

Coach Pyry Training App - The Training App That Gets Results

https://www.coachpyry.com/app

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Five Salads In Five Minutes Recipe Book

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In this episode, you'll learn five powerful fatigue management strategies to accelerate your gains, whether your goal is to build muscle, strength, fitness or get faster.

You'll learn about the Three Pillars Of Muscle Building and why not all stress is bad for you. You'll discover that recovering is not a waste of time but an integral part of the training process.

0:00 Role of fatigue management in muscle building

1:30 Three Pillars of Muscle Building

3:00 Stressors of modern life

7:58 Not all stress is bad for you

8:20 Eustress vs Distress

10:00 Overtraining vs under recovering

11:05 Fatigue Management Strategy 1: Training Program

12:05 Why I stopped listening to music while I train

13:35 Fatigue Management Strategy 2: Active recovery periods

16:07 Fatigue Management Strategy 3: Rest days

19:11 Fatigue Management Strategy 4: Sleep

22:45 Fatigue Management Strategy 5: Parasympathetic activities

24:59 What does your breathing tell you about your stress levels?

27:44 The best way to take action on what you've learned

Do you want to look your best, sharpen your mind, have more energy, perform like a machine, slow aging, and reduce stress?

https://www.coachpyry.com/breathe

Coach Pyry Training App - The Training App That Gets Results

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Five Salads In Five Minutes Recipe Book

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In this episode, you’ll learn how to bust plateaus and make steady progress from year to year.

You’ll take away actionable tips you can start applying from TODAY to accelerate yourself on your journey towards your dream body.

We discuss one of the most important aspects of resistance training - training volume. You’ll learn about the risks of overdoing it, and the equally negative flip side of the same coin, under recovering. We give tips on maintaining muscle and strength when you are on holiday or super busy with other commitments and can’t put as much effort into going to the gym.

We share how we busted through a plateau with Theresa’s glute training. Finally, we discuss the importance of tracking your training and give specific tips on making this as convenient for yourself as possible.

0:00 Introduction

1:12 How are muscle building and sun tanning related?

5:49 What are signs that you might be overdoing it?

6:38 Maintenance Volume, Minimum Effective Volume, Maximum Recoverable Volume

8:45 How to apply the volume landmarks in your training

11:32 Why should you just try to maintain what you’ve got every now and then?

16:12 How do you know if you are maintaining your muscle mass?

19:35 How Theresa busted her glute plateau?

Coach Pyry Training App - The Training App That Gets Results

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Five Salads In Five Minutes Recipe Book

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In this episode, you'll learn about another critical aspect of resistance training to maximise your gains and minimise pains from the hard work you put in at the gym: lifting tempo. 

We will explain why I've changed my mind about lifting tempo and give specific examples of how this applies to different exercises. You'll learn about the balls-to-brains ratio and the tradeoffs of "getting too strong" for your goals. We'll discuss the most important aspects of intelligent muscle building and give you an actionable checklist to ensure you get the most out of every set you perform at the gym. 

Time stamps:

00:00 Introduction & Recap

01:37 How quickly should you lift weights?

04:00 Specific examples: Lying hamstring curls, lat pulldowns, pull-ups

6:25 Great rule of thumb when to lift quickly and when to lower down under control

7:10 Muscles are elastic bands

10:00 Why do some people lower weights down super slowly?

12:30 Why you shouldn’t lift too slowly?

13:43 How do you know if you are lifting at the right speed?

18:30 Before 30 you train with your balls, after 30 with your brains and

20:36 The tradeoffs of getting “too strong”

24:20 How to start intelligent training?

Coach Pyry Training App - The Training App That Gets Results

https://www.coachpyry.com/app

Free Resources:

Five Salads In Five Minutes Recipe Book

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In this episode, you’ll learn how to develop any muscle in your body, even the ones you thought were impossible for you. 

You’ll also learn how to unlock better mobility forever. We discuss what mind-muscle connection is, and how to improve your mind-muscle connection to get better gains from the gym. You’ll also learn when you shouldn’t focus on mind-muscle connection to optimise your performance.

As always, the episode is full of actionable takeaways you can apply on your next visit to the gym to accelerate your results.

0:00 Introduction

0:45 Recap Muscle Series episodes 1 and 2

1:35 What is a mind-muscle connection?

3:15 Positions and technique are keys to better mind-muscle connection

5:10 How do you know if you have mind-muscle connection or not?

6:15 Specific example: How to feel your back muscles during lat pulldowns

8:15 What to do if you don’t have a mind-muscle connection?

9:40 So, you’ve got a mind-muscle connection. Does it mean you are building muscle?

11:00 It’s not enough to feel the muscles. You need LOAD.

11:40 When does the mind-muscle connection become less important?

14:00 How does the mind-muscle connection change as your training age progresses?

15:28 How to increase mind-muscle connection to the lats specifically?

17:40 Great news, you do NOT have “weak” muscle groups!

19:56 What if you’ve lost your movement potential?

21:10 The role of strength training in the improvement of movement potential?

Coach Pyry Training App - The Training App That Gets Results

In this episode, you'll learn how to get more out of every visit to the gym. 

By applying the actionable takeaways in this episode, you'll be able to provide your body with a more potent muscle growth stimulus with every repetition and set you perform at the gym. You'll learn how to get more done in less time and be less likely to injure yourself when you train with a full range of motion. You'll learn why training muscles in fully shortened and lengthened positions is important. We will review specific applications for the quads, biceps, hamstrings and glutes. 

0:00 Introduction

0:30 How to get more done in less time at the gym

1:45 The importance of a full range of motion to maximise every repetition

3:20 The one exception to the rule

5:29 The importance of training muscles in both their shortened and lengthened positions and how to do this in action

7:40 More Specific applications to training and programming

8:30 The importance of not doing the same thing again and again

10:20 Specific applications to squatting and leg training

12:00 The challenge in designing training programs that most people don’t think about

13:10 How to get the most out of each repetition, set and session at the gym

13:43 The best way to put this information into practice

Coach Pyry Training App - The Training App That Gets Results

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Free Resources:

Five Salads In Five Minutes Recipe Book

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This episode is the first in the 11-episode mini-series on maximising your valuable time at the gym if your goal is to look and feel your best.

In this episode, you'll learn about the different ways to stimulate your muscles to grow; mechanical tension, the pump, and muscle damage. You'll learn specific ways to apply this information on your next gym visit. You'll learn to avoid one of the most common pitfalls even intermediate trainees fall for. 

Muscle series 1

Time stamps:

00:00 Introduction to the How To Maximise Muscle Growth Series

01:05: The most essential principle for muscle growth: Specificity

01:50 Three ways to stimulate muscles to grow

02:15 What is mechanical tension?

03:35 Avoid this common mistake!

5:40 The pump!

8:02 How to combine mechanical tension and pump for an all-rounded program?

10:40 Muscle damage

13:00 Is muscle soreness a good indicator of a good session?

15:30 Summary of how to stimulate your muscles to grow.

16:55 How hard should you train to stimulate muscle growth? (Relative effort)

19:40 How to put it all into action and accelerate your results?

Coach Pyry Training App - The Training App That Gets Results

https://www.coachpyry.com/app

Free Resources:

Five Salads In Five Minutes Recipe Book

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In this episode, you’ll learn about callousing your mind. We discuss Pyry’s first-ever marathon and all the triumphs, challenges and lessons learned from it. We discuss mindset and delayed gratification and how they are the keys to moving towards your health and fitness goals. We also discuss our evolution as coaches and our current training goals.

Timestamps:

00:00 Theresa’s promotion and gift

00:50 5 Salads in 5 Minutes

4:25 Callous your mind

9:10 Marshmallow test

10:50 Pyry’s grave marathon mistake

16:50 Pyry’s book recommendations on stoicism

20:03 Effort - One of the most important things about training

21:35 Our evolution as coaches

24:30 Current training goals

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In this episode, you’ll learn the four key factors to focus on if you want to run longer. 

We discuss lower limb conditioning to avoid shin splints and foot pain. We discuss the importance of cardiorespiratory conditioning for performance, lifting and life in general. We discuss optimal running mechanics, best ways to troubleshoot movement restrictions and Pyry’s shoe recommendations for runners. We also discuss the importance of mindset and mental faculties for running long distances. Pyry will also share his experiences preparing for his first-ever marathon.

Timestamps:

00:00 Pyry’s running experience

06:12 Why did I decide to run a marathon?

09:15 The importance of lower leg conditioning

9:50 Barefoot shoes

11:00 Pyry’s shoe recommendation for long-distance running

15:10 Importance of aerobic fitness

18:36 When should you breathe through your nose vs mouth?

24:15 Running technique

25:00 Your shape dictates your running technique

26:00 The best way to improve movement variability

29:35 What constitutes good running technique?

31:39 The mind

40:15 Four critical factors for running longer

Want to look and feel better in only 7 days?

In this episode, you’ll learn whether you really only have to eat chicken and broccoli to lose body fat or if you can also fit some junk food in and achieve your results. You'll also learn how to reduce the friction of dieting and make your life much easier by reducing cravings. 

Timestamps:

00:00 How to get rid of cellulite

7:55: What are “junk foods” and “processed foods”

14:06: Can you eat processed foods and lose fat?

16:20: Why do we recommend eating mostly whole foods while on a diet?

19:25: How to feel satisfied while dieting

21:20: How to reconfigure your tastebuds

23:13 What can we learn who physique athletes who get extremely lean?

24:46: How to reduce friction while you are on a diet

25:05: Game-changing pro tip for meal preparation

25:43: The 80/20 Rule of Healthy eating

Learn 10 powerful satiety strategies that will curb the cravings and make it much easier to stick to your fat-loss diet so that you can achieve best results.

Want to look and feel better in only 7 days?

In this episode, you will learn why so many people struggle to maintain their fat loss and weight loss results, and what to do instead so that you can keep progressing from year to year and maintain your results forever. 

Want to look and feel better in only 7 days?

In this episode, you will learn what you should eat before and after training to maximise your performance and accelerate recovery and adaptation. 

Want to look and feel better in only 7 days?

In this episode, you will learn a powerful tool to enhance your sleep from tonight.

Want to look and feel better in only 7 days?

Do you lack the motivation to exercise? Listening to this is guaranteed to light a burning fire under your belly and make you put on your workout gear. 

Want to look and feel better in only 7 days?

Learn how to unblock your nose in 5 minutes and avoid the most common underlying causes of nasal congestion.

Want to look and feel better in only 7 days?

This superfood has proven benefits on cardiovascular and neurological health and it boosts cognitive performance.

Want to look and feel better in only 7 days?

In this episode, you'll learn the keys to resilience and longevity. 

Want to look and feel better in only 7 days?