The Better With Brock Podcast

As a new dad myself, this is what I'm doing to transform my own body and the parents that I train.

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Timestamps:
0:00 - Intro
1:13 - Calories
9:20 - Macronutrients
16:25 - Micronutrients
17:50 - Meal timing / frequency
23:24 - Supplements
27:47 - Meal prep service
34:24 - Training and workouts
41:52 - How I would program for a busy parent
45:43 - Benefits of training at home
48:34 - The importance of walking
54:00 - Sleep

Let's go 💪

Burning calories is not just about skipping your rest periods, doing burpees and jumping around like a mad man. There is a science to it and once you understand it, it can empower you to elevate your body transformation.

Use my FREE calorie calculator here 🔥 http://calc.teambrockashby.com/

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Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

Timestamps:

0:00 - Intro
0:24 - The 4 components of calorie expenditure
7:16 - Basal Metabolic Rate (BMR)
09:40 - Total Daily Energy Expenditure (TDEE)
16:30 - How to burn as many calories as possible
24:29 - Eating calories vs burning calories
27:58 - Fitness tracker calorie expenditure accuracy
30:32 - The Team Brock Ashby approach to progress
33:33 - What to do once you know how many calories you burn
38:10 - The power of walking

Let's go 💪

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Check out our Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

Timestamps:
0:00 - Intro
0:38 - My BBB 8 week fat loss challenge
1:25 - Push breakfast back later into the day
9:16 - Eliminate snacking
11:00 - Increase your fibre intake
16:53 - Increase your physical activity levels
22:30 - Track calories
27:21 - Have a tea
30:40 - Motivational Mailing List Reading

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What is the best rep range for building muscle? This question is a big debate so in this episode I break it down in to the best rep range, the best amount of reps for certain exercises and what really matters when it comes to building muscle.

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Timestamps:
0:00 - Intro
0:40 - What is a repetition/rep range?
1:55 - Intensity & why it matters for building muscle
11:15 - The best rep range to build muscle
24:05 - Rep ranges for specific exercises
37:28 - How reps & intensity impact injury
40:25 - Productivity hack

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There are a lot of methods and strategies in the fitness industry. Some are pushed down your throat because of financial incentive, some are backed by evidence and some are just straight up stupid. here's my breakdown of what's overrated and what has value.

 

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Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

 

Timestamps:

0:00 - Intro

0:49 - BBB 8 Week Challenge (8 Years In 8 Weeks)

2:37 - Team Brock Ashby Bodyquarters

3:39 - Combo Exercises

12:50 - Intermittent fasting

18:45 - Starving Yourself When Dieting (Aggressive Calorie Deficit)

28:54 - Cheat Meals

35:02 - Protein Powder For Women

27:14 - Why Comparison Serves Nobody

 

Let's go 💪

Unpacking some big news in the fitness industry and always dusted with some education to help you on your journey of self development.

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Timestamps:
0:00 - Intro
1:07 - Team Brock Ashby Bodyquarters
5:52 - My P.E.D Accusations & Body Transformation Story
39:27 - Mr Beast Overcomes Obesity
49:35 - R.I.P Joesthetics
54:32 - Fitness Influencers Editing Their Photos
56:08 - 3 Facts About Creatine You Didn't Know

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These traits will get you success inside and outside of the gym!

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Timestamps: 0:00 - Intro
1:46 - #1 Consistency
7:00 - #2 - Flexibility
14:52 - #3 Positivity
21:52 - #4 Focus
29:34 - #5 Openmindedness
32:27 - #6 Patience

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Nancy Sokarno is a Psychologist based in Sydney and in this podcast she dropped a lot of gems when dealing with what we called 'Psychological Long Covid'. Although the pandemic happened 3 years ago, our lives, characters and personalities are forever changed. It was such a pleasure to have her on the show.

Check out Nancy's instagram here: https://www.instagram.com/psychwithsokz

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Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

Timestamps:
0:00 - Intro
0:56 - Mental Health Throughout The Pandemic
7:25 - ADHD & Attention Spans
20:05 - How To Overcome the Sedentary Lifestyle
29:48 - What Is Causing Depression?
45:28 - Why Our Self Esteem Is So Low In 2023
58:21 - Why Should We Be Talking About Therapy Like We Talk About The Gym?
1:10:17 - Final Three Questions

Let's go 💪

Gym culture refers to the values, behaviours, and attitudes that are commonly observed within fitness facilities. It encompasses the collective mindset, social dynamics, and shared experiences among gym-goers and staff. While the importance of gym culture can vary depending on individual perspectives and goals, there are several key aspects that highlight its significance:

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As a personal trainer and gym bro of 15 years, these are the seven mistakes that ruined my gains. I lay them out for you, so you don't have to make these gain-killing mistakes.

 

Fasting study: https://pubmed.ncbi.nlm.nih.gov/37068775/

 

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

 

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

 

Let's go 💪