Let's Talk Fast

I can scream CALORIE DEFICIT as much as I like and for the most part you likely understand this concept, however it doesn't really give you a very user friendly set of actions that you can to take to help the process by which this occurs. What I mean by that is... You may understand what a calorie deficit is, however if you have no idea how to track your calories or find it incredibly difficult to do, then you'll either never try or give up in the early stages which means you won't truly know how many calories you are consuming. In this weeks podcast, I have listed 5 ways you can make tracking calories easier and in turn make the fat loss process easier. I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy

In this weeks episode I outline how to progress back to training and how to focus your energy and attention with regards to nutrition after having a baby. After a number of my clients fell pregnant in the past year and are now looking to train again, I thought it would be a timely podcast to help them and anyone listening, on the timelines you should look to employ and how to structure your training and nutrition after giving birth. Having worked with over 100 pre and post partum women during my career as an Exercise Physiologist, I hope that my tips and advice can be of help to you whether you're looking to fall pregnant in the near future, are pregnant now or have just had your baby. While this podcast is mostly for women and in particular those women who are wanting to have kids or who have just had kids, I still think that much of the advice can still be adapted to anyone looking to come back to training after some time away. I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy

I've been in this industry for nearly 20 years and in that time I've spent thousands of hours and 10's of thousands of dollars continuing my education and learning to help me become a better practitioner and coach to my clients, all in a bid to help them achieve their goals and live their best life. In that time I've learnt that much of what I was taught and lead to believe in my early years is now utter garbage or our understanding has progressed to a point where many of these long held beliefs are no longer completely accurate or helpful to those who I went into this industry to help. In this weeks podcast I wanted to share with you 7 lessons that I have learnt that could save you time and money and in turn help you live your best life. From nutrition and food to exercise, rehabilitation and chronic pain, I hope that the time and money I have spent furthering my education and understanding can help you find value and learnings, that will help you now and later in life. I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy

When you hear the word "cardio", most people think of an activity like running, peleton class or anything that has your heart screaming and you and your body in an incredible amount of pain. Not to say that these types of exercises aren't effective at helping to improve your overall health and fitness, however, by thinking that a high intensity exercise and a super high heart rate are the only way to improve your fitness, you are missing out on an activity that can be truly transformable when it comes to not only your mental health but also your physical health... ESPECIALLY, your cardiovascular health. In this weeks episode, I put a few myths to rest and talk about the number one cardio exercise you can be doing to help improve your life, extend your life and CHANGE your life forever. I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy

Where did the time go? A little over 12 months ago, Amy, Myself and the girls packed up our lives in Melbourne and moved to Perth in search for a new beginning for Amy's career and a new pathway for our little family. What a year it has been and with many up's and down's along the way, we find ourselves striding forwards and taking on each opportunity and challenge, the best way that we can and keep working towards being the best parents we can be for our girls and professionals for our jobs. In this weeks podcast I welcome back Patrick who is a long time friend, client and mentor of mine, as we sit and talk about these past 12 months and what it has meant to me and what the future holds. I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy

Nigel Dalton, a client of mine since 2008 when he underwent open heart surgery (getting a mechanical aortic valve) is a well-known kiwi social scientist. Having worked around the world in digital and technology roles (startups, scale-ups and enterprise), when we first met he was the Head of IT at Lonely Planet, the travel guide company with HQ in Melbourne, Australia. He subsequently moved to manage technology and research at REA Group, who operate property portals like realestate.com.au across multiple countries; and currently works at Thoughtworks, a global tech and business consulting firm. He has worked across the 3 generations of the world wide web - Web 1; Web 2; and now Web 3. You may ask... What's a 'social scientist'? They are people with the talent of making everyday things in our lives sound exciting and weird, and making the complex and extraordinary aspects of our lives sound boring and straightforward. In this weeks podcast, I asked Nigel his thoughts on what the 2020s will bring us in the realms of virtual reality like Facebook's metaverse, new currencies like Bitcoin and the new ways in which people will continue to interact in this highly technological world. I also posed questions like, is my Dad right, and should we get our kids off their screens and out onto the footie field like he was in the 1960s and what has the pandemic taught us about this new online world? During my discussion with Nigel, it was my hope to answer these questions or at the very least talk about how this will play out for my trade in health and fitness and how YOU will navigate the world and ensure you are healthy and READY for this new place we will call home in the coming years? I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Talking Points During Podcast: Ready Player One (Ernest Cline): great book and movie for understanding the coming virtual reality metaverse life. Snow Crash (Neal Stephenson): a serious science fiction book by the author who actually coined the term 'metaverse'. Highly likely how our world will turn out. Anthrovision (Gillian Tett): great book to learn to view our world like a social scientist, with a wonderful chapter on teenagers and the web. Tim Berners-Lee: https://en.wikipedia.org/wiki/Tim_Berners-Lee Bad Blood - the latest chapter in the Theranos scandal: https://podcasts.apple.com/au/podcast/bad-blood-the-final-chapter/id1575738174 Virtual reality fitness (using Facebook's Oculus Rift headset): https://youtu.be/qiL4HvldAec Contact Nigel Dalton: Email: nigel.dalton@thoughtworks.com Contact The No Breakfast Guy: Instagram:

In one of last weeks FREE daily emails that I sent out, I listed the top 10 Fitness and Nutrition Myths that continue to invade our personal space from the likes of Susie from accounting, Barry the boofhead and the plethora or shitty fitness influencers who either have no idea what they are talking about or are lying just to sell you a program or crappy product they have been paid a lot of money to promote. In this weeks podcast, I go over these myths and with a dust scientific explanation, a sprinkle of sass and entertainment and some straight talking content, I hope to dispel these myths once and for all and save you from wasting your hard earned time and money on any product or program that Susie, Barry or Ashy Bines may be trying to sell you. My hope is that you will walk away from this weeks podcast feeling energised and ready to take on the new year with a renewed zest of direction and that your drive won't be sidelined or misdirected by your want to find some "hack" or "cheat" that these people above are looking to exploit and lie their way to your money. I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy

My want for the coming year and for this podcast is to interview people from ALL walks of life and the health and well-being sector. Whether it's something that's completely foreign to me, such as this weeks podcast and guest, or something I would consider myself to be well versed in, I want to interview more people to engage with more interesting conversations and then bring those conversations to you. This week I spoke to Louise who is a Medical Intuitive Practitioner who has come from a very culturally rich background that had been absent for much of her life after leaving P&G to move to Australia when she was very young. After years of pushing herself physically in both her personal and professional life and going through injury after injury as well as having endured through 3 pregnancies and births, Louise was tired and no matter what she tried to become "stronger" nothing seemed to help. This is where Louise became interested in her emotional and spiritual health and she looked to way she may be able to heal herself by looking to heal these aspects of her well-being. After studying Reiki, Seichim Light Energy, Kinesiology, Astrology, Medical Intuition, Sacred Geometry as well as Yoga, Meditation and Creative Dance, Louise found these teachings had a profound impact on not only her mental, spiritual and emotion well-being but also her physical well being. Louise talks about her journey and her healing and I hope that our conversation is of value to you and may open you to other potential ways you can improve your health in ALL areas that it covers. I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact Louise Scarff Instagram: @intuitivephysicalintelligence Website: www.intuitivephysicalintelligence.com Coaching Program: APPLY HERE Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy

EVERY trainer and their dog is vying for your attention at the moment with the promise that their program is what will help you achieve your goals in 2022. Before you lock yourself into any of them (apart from my 5 IN 10 Program as it's simply the best and you should come join the family :-P), I want you to listen to this weeks podcast. If you have set yourself up each year to achieve your goals or you have set new years resolutions and BOTH seem to fail you, then this weeks podcast will with out a doubt help you in the new year. There are a few key points that I have seen help not only my clients, but also myself achieve the goals that we set ourselves and I want you to have these at your disposal so that YOU to can and WILL achieve your goals in 2022. Make sure you listen this week and put the points I outline into practice and may it bring to you the BEST year EVER in 2022!!! I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy

For 6 years straight, I have put a phone in my face and started every day by screaming GOOOOOD MOOOOORNING and then proceed to document almost every aspect of my day. This has included the documentation of me running my exercise physiology business, the birth of Amelia and Anna and their growing personalities, my daily eating habits that have also included my baking and food reviews, my weekly workout routines, my holidays, move to France and now my move to Perth... Throughout this time, there have been many UP's and DOWNS as I have continued to post close to 2000 pieces of detailed and thought out infographics, videos and reels to my Instagram page along with live Q&A's, answering every single comments that has ever been put onto my posts and answered 10's of 1000's of DM's. I have LOVED every aspect of this journey and I am grateful for every interaction it has bought my way with ALL of you amazing humans and I am also forever grateful for the amazing opportunities it has awarded me, my career and my family. With all of that said... I find myself in a time of my life and my career where something needs to change and so enter this weeks podcast. This weeks podcast is the with out a doubt, the MOST difficult podcast I have ever had to record and I am still wondering if the decision I have made is correct or not, but it is something I need to do and I hope you can all understand WHY I have made this decision. Thank you for giving me your time and attention over this journey and please know that every comment and interaction we have shared has meant the world to me and so once again I say THANK YOU. I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy

If you were in debt and you went to a financial planner, there advice would be something along the lines of spend less than you earn and let's start paying off that debt. As was discussed in last weeks podcast, there are MANY nuances to what it means to eat for health and how to live a healthy life. However, when it comes to fat loss you need to act in the same way you would when your finances are out of whack and look to start "spending" or consuming less that your body earns. In this weeks podcast, I will go over this concept and then give you some simple tips on how you can workout what your budget will be for the goals you desire and lay out an action plan on how to make that happen. I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy

For YEARS I have seen people throw around the word "HEALTH" and justify to themselves and those around them why their diet and food choices are healthier than someone else's and then falsely believe that just because it is healthier that it is also better for fat loss. While food quality and the choices you make around the foods you eat, will absolutely have varying effects on your physical health, fat loss and health are two VERY different things and it is my hope that you walk away from this weeks podcast understanding that point much more clearly. After listening to this podcast it is my hope that you will be able to understand why a calorie is just a calorie, but that your food choices do still matter and that BOTH are important in order to see you live a HEALTHY life but also help you achieve your fat loss goals. I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy

REVERSE DIETING... What is it, what does it mean and should you be doing it? This term gets thrown around a LOT in the fitness industry and mostly by the fitness elite who are coming off the back end of a physique competition where they are have basically starved themselves for 16 weeks and walk onto stage looking like death and are at their absolute weakest point. These professional dieters do not represent the VAST majority of people they are talking to and for most people, their biggest concern is how to MAINTAIN thier weight loss results, not how to bring themselves back to life after standing on stage at a physique competition. People fear eating more calories as they have been told that calories are bad and that eating more of them will result in you regaining the weight you worked so hard to lose and so knowing how to REVERSE yourself back into a maintenance phase would be useful information and I hop that this podcast can help you once you have achieved your fat loss goals. This is why I recorded this weeks podcast, in the hope to show you how you can implement a few key principles into your schedule and regime that will allow you to not only maintain your hard earned results but see you eating MORE food, training with MORE energy and see you enjoying the process for YEARS to come. I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy

Having a family of only women, it is a REAL possibility that one or more of these women will at some stage in their life need to deal with some sort of cancer. With 1 in 8 women diagnosed with breast cancer, it is already a very common occurrence, but it is made EXTREMELY common should a women be diagnosed with the BRCA1 gene mutation. Ellie Rogers and Lisa Bardas are two incredible women who have their own story to tell around what cancer means to them and how a positive BRCA1 gene mutation diagnosis changed the course of their life. In this weeks podcast I had the pleasure of speaking with these two best friends who are also sisters, who after a life changing set of circumstances and events have now formed the Two Sisters Foundation in the hope to help crack the BRCA code and work towards a preventative - permanent - solution for breast and ovarian cancers. This podcast could help save yours or someone you loves life and so I highly recommend you take a moment out of your day to have a listen to the information and stories that Ellie and Lisa share and may the knowledge empower you to a live long, healthy and happy life. I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact The Two Sisters Foundation Watch The Film: CLICK HERE Donate to The Two Sisters: CLICK HERE Website: www.twosistersfoundation.com Instagram: @twosistersfoundation Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy

LINK to OURA Ring Discount: CLICK HERE!! Sleep is without a doubt, the SINGLE most important factor in your life that will determine the direction that your overall long term health will take. You can certainly live in short bursts of less sleep, but if you truly want to THRIVE and not just SURVIVE, then making an effort to improve your sleep and make sleep a priority in your life is a MUST. I bought the Oura Ring around 3 months ago as a way to take a closer look at my own sleep patterns and determine if I was getting enough sleep and if the sleep I was getting was of good enough quality to help me rejuvenate, recover and be refreshed for the long days I put into running my business, life and family home. I also wanted something that could help keep a track of my daily movements that wasn't a watch, as I stopped wearing a watch around a year ago, which can I just say was one of the BEST decisions I ever made! In this weeks episode I talk about my sleep and whether it has improved as a result of buying and using The Oura Ring and then I move onto reviewing The Oura Ring itself and what I have found useful and pointless about it as well as talking about the features that I wish it would include. I hope you enjoy the podcast and as always, please hit that SUBSCRIBE BUTTON to make sure you never miss any future episode and please consider leaving a 5 STAR RATING and POSITIVE REVIEW as it would meant the world to me. Join the tribe and become a NO BREAKFAST CLUB member today and receive a brand new workout each week, access to 3 LIVE Zoom sessions each week and access to the my VIMEO on demand workouts that you can do in your own time. Anyone can join and all you need to do is CLICK HERE to find out more and sign up today to join the team! Contact The No Breakfast Guy: Instagram: @the_no_breakfast_guy Website: www.thenobreakfastguy.com Email: info@thenobreakfastguy.com YouTube: www.youtube.com/thenobreakfastguy