Welcome to Episode 943 of the InnerFight Podcast – Five Minute Mondays! In this episode, we explore four essential things you should do when you get home from work every day. These practical tips can help you transition from a hectic workday to a peaceful evening, setting the stage for better relaxation and sleep. With many people struggling with sleep issues, it’s crucial to create an evening routine that calms the body and mind. What you’ll learn: How to end your workday properly and start winding down. Why changing out of work clothes can improve relaxation. The importance of cooking and enjoying a distraction-free meal. How daily reflection can enhance your mindset for the next day. Plus, there’s a secret fifth tip to make sure your evening keeps you in a relaxed state! If you find yourself waking up tired or struggling to sleep, these steps are designed to help you reset and improve your overall performance. Try these tips tonight and see how they improve your evening and morning routine!

In this compelling episode, former New Zealand rugby player and now performance coach Jerome Harimate dives into the real effects of professional sports on athletes.  Jerome reflects on his own journey, contrasting his natural talent with the hard work required to truly excel in professional sports. He sheds light on how talent alone isn't enough and how structured training, discipline, and a supportive environment play crucial roles. Discover how the pressures of professional sports and transitions out of competitive play affect athletes both physically and mentally. Jerome shares his insights on the balance between talent and effort, the significance of environment in success, and the challenges faced by Olympic and professional athletes alike. He also discusses practical tips for managing fitness post-sport and adjusting training approaches for older individuals or former athletes.

In this episode, we break down 6 essential foods you should always have at home to help you fuel your body and avoid those pesky food delivery apps. From the humble egg to energy-boosting dates, these items are versatile, nutritious, and will keep you going through any challenge—whether it’s a busy workday or a tough workout.  We dive into why eggs are a must-have, how nuts can keep you satisfied, and the magic of having paleo granola on hand. By keeping these essential foods stocked, you’ll be better prepared to make healthier choices at home. Tune in to learn simple, practical tips from 20 years of experience in coaching people, and start building your own pantry of powerhouse foods today.  Whether you're focused on performance, weight loss, or just eating better, these six items will change the way you approach your daily meals.

Welcome to another exciting episode of the InnerFight podcast! In this video, we delve into the transformative journey of Dan Campbell, a former lawyer who transitioned into a successful CrossFit coach. Dan shares his personal story, from discovering CrossFit at a gym in Manchester to making a career shift from law to fitness. As a CrossFit coach at InnerFight gym in Dubai, Dan has a wealth of experience and offers invaluable insights into achieving long-term success through CrossFit training. In this episode, Dan discusses his training philosophy, focusing on a long-term, goal-oriented approach. He explains how he designs his programming by "reverse engineering" from desired outcomes and balances strength, aerobic capacity, and holistic fitness. Dan also touches on the importance of patience and consistency, and how his personal goal of achieving a triple-body-weight deadlift reflects his methodical approach to training. Don’t miss out on Dan’s expert advice on building strength, maintaining fitness for the long term, and overcoming the challenges of group vs. individual programming. Tune in for an inspiring discussion on making CrossFit work for you!

How to overcome lack of motivation to train? In this episode of the InnerFight podcast we talk about workout motivation and what it really takes to get your mind ready before hitting the gym or track. Sometimes we show up for the workout, but mentally, we're not there. So how do we fix that? From understanding *why* you're working out to prepping yourself mentally and physically beforehand, this video covers some key strategies to stay motivated and perform at your best. Learn how to plan your workouts, stay focused, and even use gratitude to make each session more enjoyable. Whether it’s for strength, mental health, or sticking to a routine, understanding your "why" is critical for success. Plus, find out how to reflect on your workouts, log your progress, and move forward, whether it’s been a good or bad day. Start mastering your mindset and boost your workout motivation today! Get ready, stay focused, and let’s smash those fitness goals!

In this episode, we sit down with David Steinman, a best-selling author and a leading figure in the Anti-Toxics Movement, to delve into the alarming reality of chemical toxins hidden in our everyday products.  From the bubble bath your children use to the snacks you enjoy, many items we consider safe are, in fact, laced with harmful toxins. These toxins can have serious implications on our health, affecting everything from children's brain development to adult reproductive health, and even contributing to societal issues like gender identity and population growth. David reveals shocking test results from popular brands like Johnson & Johnson, Kellogg, and Tide, exposing the dangerous ingredients lurking in these products. He also shares how these toxins are impacting the environment, with firsthand reports from areas like Cancer Alley, Louisiana, a hotspot for environmental injustice and climate change. But it’s not all doom and gloom. David offers practical, non-toxic solutions for creating a safer home, school, and workplace. He discusses how we can use our shopping choices to fight back against these toxins and make a positive impact on our health and the planet.  Don't miss this important conversation that could change how you shop and live!

In this insightful episode of the InnerFight Podcast, we delve deep into the concept of mental toughness in sports—an essential attribute that sets top athletes apart from the rest.  Mental toughness is not just about pushing through physical limits; it’s the psychological edge that enables athletes to maintain resilience under pressure, stay motivated, and navigate the highs and lows of competitive sports. Throughout this episode, we explore six crucial aspects of mental toughness: Resilience Under Pressure: How athletes thrive when the stakes are high. Overcoming Adversity: The mindset needed to bounce back from setbacks. Sustained Motivation and Discipline: Keeping the drive alive, no matter the challenges. Enhanced Focus and Concentration: Maintaining sharpness even in the most intense moments. Improved Confidence and Self-Belief: Building an unshakeable belief in one’s abilities. Emotional Control and Stability: Staying composed and centred, regardless of the situation. This episode offers practical insights and strategies to develop your mental toughness. Learn how mental toughness can elevate your performance, not just in sports but in every area of life.  Tune in now and start building the mental resilience that champions are made of!

Welcome to Episode 936 of the InnerFight Podcast! In this episode, we’re diving deep into eating for high performance.  Today we will share 10 practical tips on eating for high performance that  will help you stay energised, recover faster, and perform at your best.  We’ll cover everything from balancing your macronutrients and choosing the right carbs to staying hydrated and perfecting your meal timing. The final tip is one that athletes often overlook but is crucial for success.  Don’t miss out on these valuable insights to take your performance to the next level with the right nutrition! Tune in and learn how to fuel your body for maximum results.

In episode 935 of the InnerFight podcast, we explore how endurance training can be a game-changer for your mental health. Endurance training, when done right, doesn’t just improve your physical fitness; it also provides key mental benefits like stress relief, better mood, and enhanced cognitive function. 

In this episode of the InnerFight podcast, we sit down with the legendary Belinda Granger, a retired professional Australian triathlete with a career that spans over 50 Ironman events and numerous victories.  Belinda shares her journey from professional triathlon to her current roles as a mentor, coach, and ambassador for the sport. Even after retiring, her passion for triathlon remains stronger than ever, as she travels the world commentating at races and working as an athlete liaison officer. In this interview, Belinda dives deep into her experiences, offering unique insights into the world of triathlon. This conversation provides valuable lessons and motivation. 

On episode 933 of our podcast, discover the top 10 benefits of functional training and why it’s a game-changer for your fitness routine. Functional training focuses on exercises that mirror real-life movements, helping to improve strength, stability, and mobility in a balanced and efficient way.

In this episode, we sit down with Dan Kachtik, founder and head coach of CrossFit Dallas Central, to explore the art of building a thriving fitness community. Dan is a prominent figure in the CrossFit world, renowned not only for training elite athletes but also for his dedication to cultivating an inclusive and supportive atmosphere. Throughout the conversation, Dan delves into the philosophy behind creating a community that extends beyond mere coaching. He emphasizes the importance of fostering connections, promoting inclusivity, and nurturing a culture where everyone—from beginners to seasoned competitors—feels empowered and welcomed. Dan shares the strategies that have helped him transform his gym into a bustling hub for both high-level athletes and everyday fitness enthusiasts.

In today’s 5-Minute Monday podcast, we explore the immense benefits of CrossFit Specialty Classes, specifically designed to enhance your skills, techniques, and overall fitness. These classes offer targeted training in areas like Olympic lifting, gymnastics, and endurance, helping you elevate your CrossFit performance. Join us as we dive into how these focused sessions can boost your results, prevent injuries, and make your training more effective and enjoyable. Key Highlights: Discover the targeted training approach of CrossFit Specialty Classes to improve specific skills. Learn how personalised coaching in smaller classes can enhance your performance and technique. Understand how these classes help break through plateaus and improve your overall fitness.

In this inspiring episode, we dive deep into the incredible journey of Gael Bosmans, who transitioned from a decade of CrossFit to tackling new, intense challenges in the world of fitness. Gael shares the emotional and transformative experience of completing a grueling 24-hour fitness challenge, which included the daunting task of performing 1,000 burpees daily. Through this conversation, Gael reflects on how pushing his physical and mental limits has shaped his mindset and fueled his personal growth. We explore the powerful connection between ultra-endurance events, CrossFit competitions, and mental resilience. Gael offers valuable insights on staying motivated, setting achievable goals, and embracing new challenges, making this episode a must-listen for anyone looking to push their boundaries and find inspiration in their fitness journey.

In episode 929 of the InnerFight podcast, we delve into the enduring popularity of CrossFit, exploring what sets it apart in the ever-changing world of fitness. In just five minutes, we uncover how its rigorous coaching, scalable workouts, and strong community focus create a lifestyle, not just a workout. Discover why CrossFit continues to thrive, offering both physical and mental transformation. Tune in to learn the secrets behind its lasting appeal.

Welcome to Episode 928 of the InnerFight Podcast! Today, we dive into the fascinating world of high-performance culture in business and sports. Join us as we chat with Lloyd Budd, the CEO of Bayleys Auckland, to explore what makes high-performance culture tick. What fuels success across both business and sports? In this episode, we discuss how high-performance culture in business and sports plays a vital role in driving success and achieving greatness. With Lloyd’s background in real estate and personal insights into balancing a high-profile career with family life, we chat about creating a high-performance culture in business and sports. Tune in for actionable strategies to boost employee performance, understand the parallels between real estate and fitness industries, and see how company culture and emotional intelligence can benefit you. Don’t miss out on these insights from one of the industry's top leaders! Whether you're in the office or on the field, learn how to foster a high-performance culture that leads to success. Hit play and be part of our journey to uncover the true power of high-performance culture in business and sports.

Welcome to Episode 927 of the Inner Fight Podcast! In this week's 5 Minute Mondays, we dive deep into how to prevent common running injuries.  Whether you're a seasoned runner or just starting out, injuries can be a frustrating setback. From calf strains to more complex issues like plantar fasciitis and hip problems, we'll cover it all. Key Highlights: The importance of progressive overload  The role of strength training in preventing injuries How nutrition and hydration impact your performance Tips on effective recovery to keep you running strong Managing stress and periodization in your training

Traveling better begins with understanding how air travel impacts your health. In this episode of the InnerFight Podcast, we explore crucial strategies for staying hydrated and nourished during flights. With global travel having doubled in the past two decades, it’s more important than ever to know how to maintain your well-being while in the air. Tune in to discover: Expert Tips for Hydration: Learn how to stay properly hydrated before, during, and after your flight. Healthy Eating Strategies: Get practical advice on navigating airport food and maintaining a balanced diet while traveling. Jet Lag and Dehydration Solutions: Find out how to combat common travel-related health issues for a more comfortable journey. Don't forget to like, subscribe, and hit the bell icon for more insights on travel and health!

In this episode, we're diving into the world of CrossFit jargon to help you get a grip on the lingo that's essential for your workouts. Ever puzzled over what WOD, AMRAP, or EMOM really mean? We’ve got you covered. Join us as we break down these CrossFit acronyms, explaining what they stand for, how they impact your training, and why knowing them can elevate your fitness game. Our coaches are here to clear up the confusion and guide you to a more confident and enjoyable CrossFit experience. Tune in and get ready to master the language of CrossFit!

In episode 924, we're diving deep into the revolutionary potential of wearables in managing stress. Imagine if a simple device could completely transform your approach to stress management—what if it’s already here? Join us as we sit down with Dr. Torkil Færø, the esteemed Norwegian medical doctor, author of the best-selling "The Pulse Cure," and a sought-after keynote speaker. Dr. Færø shares his expert insights into how wearables can be a game-changer for monitoring and managing stress levels. This episode is brimming with practical advice and cutting-edge knowledge that can help you lead a healthier, more balanced life. Discover how wearables can turn stress into a powerful tool for better living and unlock new ways to enhance your well-being. Tune in to explore the transformative impact of balancing stress with technology and start your journey towards a more balanced, stress-free life.

Welcome to Episode 923 of the InnerFight Podcast! This week, we dive into top tips for staying motivated in your training. Discover the importance of understanding your purpose, setting achievable goals, and varying your training intensity to keep things exciting. Learn how to track your progress with clear measures and harness the power of the community to stay inspired. Remember, sometimes just showing up can make a huge difference. If you need extra support, don't hesitate to reach out. Tune in and get ready to stay motivated!

Welcome to Episode 922 of the InnerFight Podcast, where we tackle a profound question: What happens when a doctor says, "You have cancer"? Our guest shares their initial disbelief upon receiving this diagnosis during a routine checkup, amidst a life dedicated to endurance sports and active living. With thoughts racing about family and an uncertain future, they recount the journey from diagnosis to understanding, navigating treatments, dietary adjustments, and the emotional toll of living with cancer. This candid conversation sheds light on resilience, hope, and the power of positivity during adversity. Join us in episode 922 of the InnerFight podcast and be inspired by Pratik's journey of resilience and determination.

Welcome to episode 921 of the InnerFight Podcast. This week, we tackle the question: Is CrossFit training different for men and women? Absolutely. Physiological variations like height affect exercises such as wall balls, and nutritional needs fluctuate with the menstrual cycle. Women often excel faster in skill development, prioritizing technique over raw power. Despite these differences, CrossFit fosters an inclusive community where everyone receives equal support and encouragement. Join us as we explore these dynamics and celebrate the diverse strengths each person brings to the CrossFit journey.

Welcome to Episode 920 of the InnerFight Podcast, where Leon shares his journey with alcohol, highlighting the moment he decided it wasn't for him. From experimenting in school to navigating societal pressures at university and in the corporate world, Leon reflects on the allure of substances for social acceptance and the ethical concerns around alcohol marketing. Join us for an insightful discussion on addiction, societal norms, and personal growth in this thought-provoking episode.

Welcome to episode 919 of the InnerFight Podcast! Today, we explore the powerful impact of sports on mental health. Discover how physical activity boosts happy hormones, enhances self-esteem, and builds strong social connections. Learn about the supportive community at InnerFight and how reducing stress through exercise can transform your mental well-being. Whether you're facing mental health challenges or looking to improve, tune in to find out how sports can be a natural remedy for a healthier mind and body.

Welcome to Episode 918 of the InnerFight Podcast! Our cycling correspondent shares his recent adventure from the Migration Gravel Race through the Maasai Mara. We discuss the challenges, preparation, and overcoming fears. Tune in for insights and inspiration from the world of endurance racing.

Episode 917 of our 5 Minute Monday’s podcast is your gateway to a powerhouse of insights and motivation this July at InnerFight. Despite the summer heat, we remain dedicated to your fitness journey, offering actionable tips to stay fit and healthy. Join us as we explore strategies for peak performance and maintaining balance, ensuring you stay inspired and on track. Let’s have fun and work out together with InnerFight!

In Episode 916 of the InnerFight podcast, we dive into the complexities and joys of motherhood. Jenny shares her heartfelt journey, discussing the unconditional love, unexpected challenges, and the struggle for control that comes with being a new parent. Tune in for a raw, honest conversation about the profound impact of motherhood and the life lessons it brings.

Welcome to Five Minute Mondays! In Episode 915 of the InnerFight podcast, we dive into "Five Tips for CrossFit Beginners," inspired by Toby’s insightful article. Learn the importance of technique, listening to your body, proper nutrition, recovery, and the power of community in CrossFit. Start your fitness journey right!

Welcome to episode 914 of the InnerFight podcast, where we delve into the transformative AEQ method with Jani Brajkovič, former professional road racing cyclist. Discover his insights on the 2024 Tour de France predictions and his personal journey, while exploring themes of self-awareness, control, and authenticity. Key Highlights: Predictions for the 2024 Tour de France Impact of Racing Style on Performance Jani Brajkovič's Personal Journey and Challenges Join us as we uncover the profound intersections of personal growth and athletic excellence through Jani's unique perspective.

In Episode 913 of the Inner Fight podcast, we delve into a critical issue affecting many fitness enthusiasts: overtraining. Whether your goal is weight loss, muscle gain, or achieving your ideal physique, the dangers of pushing yourself too hard cannot be overlooked. Key Highlights: Identifying the warning signs of overtraining to prevent setbacks. The significance of listening to your body's cues and modifying your routine appropriately. How overtraining can significantly impact your physical health and mental state. Effective strategies for adjusting your training regimen to prevent exhaustion and maintain long-term progress.

In this episode, we dive deep into the biggest issues surrounding food and health with an emphasis on IBS. Discover why over-analyzing diets can be misleading and how gut health plays a crucial role. Join us as we explore the gut-brain connection, IBS triggers, and practical advice for those struggling with digestive issues. Don't miss this insightful conversation! Key Highlights: IBS and its connection to gut health and brain function.  Gastrointestinal issues, including IBS, blood tests, and colonoscopy. Taboo topics like pooping and stress impacting gut health Gut health, nutrition, and the importance of seeking proper medical advice. IBS diagnosis and management, with a focus on the limitations of online food intolerance testing.  Lactose intolerance and dairy consumption, including digestion and nutrition.  Gut microbiome, diet, and health.  Gut health, digestive enzymes, and food variety.  How heat affects gut health and hydration. 

Welcome to episode 911 of the InnerFight podcast. This week, we explore what happens to your body when you do CrossFit every day. From muscle and cardiovascular adaptations to metabolic changes, discover how daily training impacts your fitness. Learn the importance of balancing intensity and recovery for optimal results. Tune in for insights and practical tips! Key Highlights CrossFit benefits, including muscle adaptations, strength gains, cardiovascular improvements, and metabolic changes.

In Episode 910 of the InnerFight Podcast, we dive into the 2024 CrossFit Games season! Join us in this exciting episode of the InnerFight podcast where Marcus, along with our CrossFit experts Andy and Simon, dives deep into the CrossFit Games season. . They explore the increasing focus on traditional CrossFit movements and the impact on athletes, judges, and the community. Join us for an in-depth look at the road to the 2024 CrossFit Games and what makes this season unique. Key Highlights: CrossFit Open workouts and judging.  CrossFit rule changes and how they impact athletes. CrossFit movement standards and penalties in competition.  CrossFit Open and Games attendance, community focus, and highlighting everyday athletes' stories.

In this episode, we dive into the diverse training options available at InnerFight for June. From mainline classes and specialty sessions to Ladies Run Club and youth programs, our team shares insights on everything happening this month. Have questions? Email us at [email protected] for personalized guidance. Enjoy the show!

In Episode 908 of the InnerFight podcast, Kate Jordan joins us to discuss the greatest British Olympians, the psychological side of sports medicine, and her journey from Olympic trials to becoming a sports doctor. Discover insights into the intersection of sports, medicine, and psychology, and get inspired by tales of athletic and professional dedication. Key Highlights: Setting boundaries in work and personal life to reduce stress and improve focus

In Episode 907 of the InnerFight podcast, we dive into the critical topic of boundaries. Do you feel your life is constantly invaded by others or social media? Learn how to set and maintain boundaries to reduce stress and improve relationships. Join us for actionable tips and reflections on creating a balanced life. Key Highlights: Setting boundaries in work and personal life to reduce stress and improve focus.

In Episode 906 of the InnerFight podcast, we welcome back Rashi Choudhry, my long-time friend and nutritionist. We dive into her journey, from our early training days to her insights on nutrition, endometriosis, and the evolving landscape of dietary science. Tune in to hear about her unique approach to health and wellness. Key Highlights: Nutrition, self-care, and personal growth.  The impact of modern lifestyle on health, including sleep, diet, and stress.  The importance of nutrition and calorie awareness.  Nutrition and weight loss strategies, including calorie counting and food pictures.  Gender differences in food and body composition, with a focus on women's higher fat needs for hormone production and reproductive purposes.  Stigmatizing attitudes towards women's menstrual cycles in various cultures and religions, with a focus on reclaiming power Women's menstrual cycles and how they affect brain waves, mood, and food choices.  Supplements for hormone balance and inflammation management during perimenopause.  Perimenopause, supplements, and hormone replacement therapy.  Identity, self-awareness, and the impact of social media on mental health. Self-discovery and nutrition.  Nutrition and health, including protein sources and microbiome diversity.

Explore the profound impact of body language in Episode 905 of the InnerFight podcast. Join us as we delve into the significance of non-verbal communication, its role in building connections, and how it shapes our interactions. Discover practical insights to harness the power of body language for personal and professional growth. Tune in now! Key Highlights: The impact of body language in communication and personal growth.

Tune in to Episode 904 of the InnerFight podcast as we delve into the elusive concept of time and its profound impact on our lives. Join us for a thought-provoking conversation on navigating the modern world's distractions while staying true to our values and priorities. Discover the power of intentionality and the quest for true freedom in today's fast-paced world. Key Highlights: Time management and how it affects productivity.  Prioritizing tasks based on personal values and eliminating obligations.  Finding joy and alignment in tasks and commitments.  Personal values and decision-making framework for a coaching business.  Personal growth, energy, and vibration.  Parenting and benching children in sports to build confidence.  Personal growth, journaling, and healing through storytelling.  Writing and publishing a book, with insights on self-awareness and taking on challenges.  Balancing personal goals with family and societal expectations.  Prioritizing goals and balancing family life.  The hardships of maintaining relationships and prioritizing core values.

In Episode 903 of the InnerFight podcast, we dive into the lost art of conversation, looking at how technology has altered the way we connect and why face-to-face interactions still hold immense value.

From a challenging childhood marked by domestic violence to finding purpose in helping others, Harry's story is a testament to resilience and the power of doing good. This one is very good! Key Highlights: Childhood experiences, domestic violence, and helping others. Anger management and personal growth with a 16-year-old boy. The importance of active listening and sharing personal experiences to help others. Empathy, sympathy, and understanding.

Welcome to Episode 901 of the InnerFight Podcast! In this week's Five Minute Mondays edition, we're diving into the exciting lineup of programs and opportunities for May. Join us as we explore everything from kids and teen fitness to endurance training, gymnastics, ladies' run club, member classes, and specialty sessions. Kids and Teen Program Highlights Endurance Training Insights Gymnastics Program Overview Ladies Run Club Updates Weightlifting Specialty Classes

Welcome to Episode 900 of the InnerFight podcast! Join us as we sit down with Jonathan Brookes, the first member of InnerFight. Key Highlights: Social media personas and the impact of FOMO.  Values, harmony, and mindfulness in daily life.  Honesty and consistency.  Career changes, financial advice, and risk management. 

In Episode 899 of the InnerFight podcast, we explore the importance of belonging and human connection. We delve into the significance of being part of something, the joy it brings, and its impact on our well-being. Discover how community fosters growth and support in our journey through life.

Yasmine joins us this week for an inspiring conversation about family, sport, and motherhood. From childhood memories to building a culture of encouragement, Yasmine shares insights into her journey and the importance of fostering a supportive environment. Key Highlights: Keeping sport in the family. Maintaining a balance between support and independence.  Running every street in Dubai over six years, with motivation from love for the city and curiosity. 

In Episode 897 of the InnerFight podcast, we delve into the world of books on Five Minute Mondays. Discover the deeper meaning behind why we read, how to extract valuable insights, and the importance of quality over quantity in your reading journey. Key Highlights: Books, reading, and self-help. Reading goals and the importance of quality over quantity. Reading habits and self-reflection.  Reading struggles.

In this episode, we catch up with Hayden Smith who is back on the show for a second time. Hayden was back in Dubai 12 years after leaving to follow his McDonalds dream! Things have not been straight forward for him over the last 12 months. Key Highlights: Hard work, talent, and entrepreneurship.  Coaching, motivation, and personal growth. Recovering from a serious illness and returning to athletic competition.  Leadership, growth, and priorities at McDonald's.

In Episode 895 of the InnerFight podcast, we explore why many people "hate" running despite its numerous benefits. Marcus discusses childhood experiences with running as punishment and how it affects our perception and also share the secret on how to enjoy it. Key Highlights: Why people dislike running, starting from childhood experiences. Negative associations with running. Developing a positive relationship with running. Overcoming disliking running through self-reflection.

Ozempic gone wrong! Is the new miracle weight loss drug really the answer to a good old fashioned but of food control? Do we know the true dangers short and long term. James Hamilton joins us this week and walks us through his "experiment" with the drug as we talk: Key Highlights: Getting hold of Ozempic. How much weight he lost How much weight he gained The nasty side effects

In Episode 893 of the InnerFight podcast, Marcus explores the world of B12 injections. Discover the importance of B12 for bodily functions, common causes of deficiency, and why supplementation may not always be the solution. Learn how to address deficiencies naturally for long-term health benefits. Tune in now for valuable insights!

In Episode 892, we delve into the evolution of education with special guest Heather. From outdated systems to fostering resilience, we explore the need for transformation in today's classrooms. Join us for a passionate discussion on reshaping learning for the modern world. #Education #Resilience #Transformation Key Highlights: Education issues and resilience in children. Believing in children's potential and overcoming limiting beliefs. Parenting and education in the modern world. Childhood stress and technology's impact on kids.

In Episode 891, join us for a detailed breakdown of InnerFight's April training programs. From intense workouts to fun team sessions, coaches Toby, Steph, Sandro, Tom and Rob share what's in store for members. Get insights on mainline classes, ladies' run club, gymnastics, and endurance training. Don't miss out on the exciting lineup for April at InnerFight!

In Episode 890 of the podcast, long term member and friend Carlin Gerbich joins the conversation all about journalism in the modern era. Reflecting on personal experiences, Carlin discusses the trustworthiness of newspapers versus digital media sources and delves into the importance of accuracy and ethics in reporting. Key Highlights:  Modern journalism and its impact on society. The relevance of newspapers in the digital age. The use of sensational headlines in journalism. The pros and cons of tech-driven information consumption.

In Episode 889 of the InnerFight podcast, Marcus and Andy review the recent CrossFit Open. Key Highlights: The simplicity and accessibility of the CrossFit Open workout 24.1. Fitness workout and pacing. CrossFit Open workouts and skills.

Join us for Episode 888 where we explore identity and evolution over time. Discover how clarity and introspection shape our journey towards becoming our best selves. Key Highlights: Enduring pain and adversity for personal growth. Love, fear and support. Fitness goals, business growth, and passion alignment.

In Episode 887 of the InnerFight podcast, let's dive into the crucial topic of sleep hygiene. Discover why quality sleep is essential for performance and learn practical tips to enhance your sleep environment, bedtime routines, and overall sleep quality. Don't miss out on improving your recovery and performance with these invaluable insights! Tune in now. Key Highlights: Sleep hygiene and its impact on overall well-being. Improving sleep hygiene for better performance. Improving sleep environment for better sleep. Sleep hygiene and its impact on performance.

A last minute call from a friend landed Anthony on the show this week as he was passing through Dubai from an ultra race in Saudi Arabia. In this chat we explore the nuances of sport, politics, and personal growth from many different angles. Key Highlights: Cultural perceptions and preconceptions in the Middle East. Running, spirituality, and positivity. Disillusionment with athletic dreams and finding new purpose. Biohacking and self-improvement strategies.

Episode 885 of the InnerFight podcast: "Five Ways to Stay Healthy During Ramadan." Join us as we navigating sleep patterns, moderating workout intensity, and making mindful dietary choices. Learn how to steer clear of commercial temptations and prioritize your health this holy month. Ramadan Kareem! Key Highlights: Health tips for Ramadan, both for fasting and non-fasting individuals. Sleep and exercise during Ramadan. Moderating workout intensity during Ramadan. Healthy eating during Ramadan.

This week we are joined by "Lovin Dubai" founder Rich Fitzgerald talking all about the brand's inception and evolution. From humble beginnings in 2012 to a thriving media presence, delve into the relentless pursuit of success amidst challenges and setbacks. Key Highlights: Starting and growing a successful media agency. Digital transformation, social media, and luxury brands. Navigating social media backlash and maintaining mental health. Work-life balance and health in the media industry.

Discover the InnerFight way on episode 883! Join us as we chat about our four pillars: service, impact, coaching, and community. Marcus discusses the InnerFight approach to delivering the best service, measurable impact, world-class coaching, and building vibrant communities. Tune in to learn why we're committed to making people better at life. Thank you for being a part of our journey! Key Highlights: The InnerFight way approach based on four pillars. Delivering excellent service and improving lives. Measuring non-physical aspects of fitness and wellness. Coaching, feedback, and community in the InnerFight way.

Join us in Episode 882 of the InnerFight podcast for an insightful conversation on preparation, transformation, and the pursuit of success with Haus and Haus founder Luke Remington. Key Highlights: The British dream in real estate in Dubai Navigating work-related stress and anxiety. Company culture and performance management . Building the best real estate agency in the world!

Join Marcus on episode 881 of the InnerFight podcast for dive into effective planning strategies to enhance your success and reduce stress. In just five minutes, learn how to zoom out, set clear intentions, and organize your life for optimal performance. Key Highlights: Planning for success and avoiding stress. Vision for the future. Scheduling commitments Monthly and quarterly planning for health and fitness.

Join Moe Abeidat in Episode 880 of the podcast as we delve into 20 years of transformation, curiosity, and diverse industry experiences. From rugby grounds to digital transformation projects. Tune in for insights on embracing curiosity, navigating various sectors, and the power of digital transformation. Key Highlights: AI advancements and their implications. The impact of social media on attention spans and communication. The impact of technology and physical transformation. Transforming the body and mind through fitness and nutrition.

In episode 879 of the InnerFight podcast, Marcus discusses the six essential elements of a good workout in just five minutes. Key Highlights: The importance of clear intentions. Specific warm-ups Workout structure Community motivation.

In this episode, join the conversation as Marcus and Simone delve into navigating loss, grief, and human connection. Simone shares her journey of loss, reflecting on the profound impact of losing her mother and the challenges of navigating grief in a world uncomfortable with vulnerability. Key Highlights: The importance of authentic conversations and emotional support. Grief, trauma, and unconscious emotions. Body awareness and breathing through grief. Empathy and active listening.

Join Toby Buckland and Marcus Smith in the final installment of our four-part CrossFit Open 2024 series on Five Minute Mondays. Discover where athletes often falter, and why drilling technique trumps pure intensity. Unearth the secrets to smarter training as the Open kicks off on February 30th. Register at Games.crossfit.com Key Highlights: Common mistakes in CrossFit Open preparation. Training smarter vs. harder? Balancing technique drills and intensity Competition strategies.

In Episode 876, the InnerFight podcast dives into the captivating journey of Sammia Dougman, blending cultures from Libya and England. From childhood bike rides to Halloween tales, discover her unique upbringing and challenges. Marcus and Sammia unravel cultural nuances, empowerment, and embracing individuality.. #CulturalJourney #Empowerment #IdentityDiscovery Key Highlights: Cultural identity, resilience, and adapting to new environments. Problem-solving and coping mechanisms. Parental love, toughness, and choice. Managing multiple sclerosis

Elevate your CrossFit game in Episode 875 of the InnerFight podcast! Join hosts Marcus Smith and Toby Buckland in this Five Minute Mondays episode as they share valuable tips for success in the mainline class. Learn the art of setting intentions and planning your workouts to achieve your fitness goals, whether you're prepping for the CrossFit Open or just aiming to look good naked. Tune in for expert advice and get ready to crush your workouts!  Key Highlights: Preparing for CrossFit's "Open" workouts. Setting intentions for fitness training. Setting intentions for fitness classes. Intensity and mindfulness in CrossFit workouts.

Welcome to Episode 874 of the InnerFight Podcast, where Marcus Smith engages in a dynamic conversation with Teymour Salaam, a successful lawyer and InnerFight enthusiast. Together, they delve into Teymour's journey climbing the corporate ladder, emphasizing the importance of family, health, and unique experiences. From unconventional career paths in law to the significance of empathy in the legal field, this episode is a compelling exploration of personal growth, cultural exposure, and the interconnectedness of life. Key Highlights: Teymour Salaam's ascent up the corporate ladder and insights into maintaining a balance between career and well-being. The influence of family, community, and personal growth on shaping one's approach to life and parenting. Exploring non-traditional career paths in law, with Teymour's unique experiences advising the U.S. government on Afghanistan. Uncovering the importance of resilience, sleep, nutrition, and exercise for overall well-being.

Dive into your competitive fitness journey in this episode of the InnerFight podcast! Join host Marcus Smith along with Toby Buckland as they share key steps getting involved in competitive fitness. Key Highlights: How to get started in competitions. Managing the nerves. Training and preparation. Scaling options for workouts.

Welcome to InnerFight Podcast Episode 872! Marcus and Andy discuss the 2024 CrossFit Games season changes. The conversation explores how these changes impact athletes and enthusiasts. Despite varying views, the podcast emphasizes the positive evolution of CrossFit, fostering a broader, more inclusive community. Key Highlights: Changes to 2024 CrossFit Games season. Workouts and leaderboards. Inclusivity in fitness. Why should you sign up for the open?

In InnerFight Episode 871, join Marcus Smith and Toby Buckland for a 5-minute dive into CrossFit's needs analysis. Uncover the minimum requirements for the CrossFit Games, from running to weightlifting and gymnastics. Gain insights into the evolving landscape of the CrossFit Games and the potential minimum work requirements for the quarterfinals. 🏋️‍♂️🔍 #InnerFight #CrossFitGames #FitnessAnalysis Key Highlights: Fitness standards for CrossFit Games participants. CrossFit Games restructuring and weightlifting requirements.

In Episode 870 of the InnerFight podcast, host Marcus Smith delves into the power of small changes that can transform your life. Exploring the concept of marginal gains and compounded interest, Marcus shares insights on how tiny improvements in daily rituals can lead to significant results. Whether you're seeking fitness goals or a better life overall, tune in for practical tips on making many small wins. 🚀 #InnerFight #MarginalGains #LifeTransformation Key Highlights: Small habits for an easier life. Morning checkpoints for physical and mental well-being. Healthy eating habits and meal planning. Improving sleep hygiene for better performance. Training and its connection to daily routines and stress management.

It is time to explore Milan's charms beyond fashion. Discover the top 22 attractions, from the iconic Duomo to canalside drinks. But way more important than all of these, the Milan Marathon on April 7. Whether you're a seasoned runner or seeking adventure, join the InnerFight team in this vibrant city. Tune in for details! 🏃‍♂️✨ #InnerFight #MilanMarathon #CityExploration Key Highlights: Top things to do in Milan, Italy. Art, marathons, and team travel. A 12-week marathon training program in Milan. Marathon races in different cities with InnerFifght

In Episode 868 of InnerFight Podcast, Marcus has a great conversation with the amazing Abu Teymour, born in Beirut and now residing in Dubai. The episode explores cultural evolution, personal anecdotes, with a unique perspective on the transformation of both cities over the past 50 years. Key Highlights: Cultural integration, and community. Marriage, relationships, and personal growth. Parenting and family legacy. The importance of being content and relaxed in life.

Uncover the keys to optimal productivity and job satisfaction in this weeks 5 minute Monday podcast. Reflect on what fuels your best work—be it a quiet room or a bustling coffee shop. Discover how changing spaces can transform your output and challenge the norms. Key Highlights: Work environment and productivity. Comfort and motivation. Creating spaces to win.

Welcome to 2024! InnerFight Podcast #866 is here, and I'm back after a refreshing break. Let's dive into the new year. Reflecting on resolutions? Over 80% fail within two weeks. Whether you've set goals or not, there's no right or wrong. Join me in this episode for a different perspective on embracing the year ahead. 🎙️🌟 #InnerFight #2024Goals Key Highlights: Setting goals without fear or comparison. Slowing down to achieve success. Finding support networks in 2024. The importance of staying motivated and excited for training.

Join us for Episode 865 of the InnerFight Podcast, where we dive into compelling discussions on fitness, mental resilience, and personal growth. In this episode, we provide valuable insights, practical tips, and engaging stories to inspire and empower you on your journey towards a healthier and more resilient lifestyle. Key Highlights: Uncover the secrets to building mental resilience through consistent fitness routines. Explore effective strategies for balancing physical and mental well-being in a busy world. Hear real-life success stories from individuals who have transformed their lives through InnerFight's unique approach. Gain actionable tips for incorporating sustainable fitness practices into your daily routine.

Jamie Mc Connell is back as we delve into the coaching challenges of 2023 with insights from the golf world. Discover the power of reflective coaching and the personal and professional growth that comes with it. 🏌️‍♂️⛳️ Key Highlights: Tapering for golf and triathlon competitions. Leadership, teamwork, and personal growth in golf and beyond. Sports culture and mindset coaching.

In episode 863 of the Inner Fight Podcast, Marcus discusses the importance of not letting daily stressors affect long-term performance. Acknowledging that some days go well while others don't, he emphasizes understanding the factors influencing outcomes, avoiding excessive stress, and taking a broader perspective on weekly or training block performance. Key takeaways: Daily stress shouldn't hinder performance. Understand factors influencing outcomes (sleep, stress). Avoid excessive stress and celebrate achievements. Take a broader perspective on performance.

Explore the power of optimism with Federica. From facing the unknown in "Show No Weakness" to her eternal optimism rooted in childhood, discover the sources of her unwavering courage. Key Highlights: Overcoming fear and optimism. Self-awareness and personal growth. Coaching vs therapy for personal growth. Cultural judgments and open-mindedness.

In this show we dive into the world of socks! Exploring the dilemma of choices, blisters, and durability, Marcus reveals his favorite Rocky running socks. Learn about the innovative approach to recycling waste materials, turning them into durable, odor-resistant socks suitable for everyday wear and sports. Key Highlights: Sock choices for comfort, durability, and style. Recycling nylon from fishing nets and oceans into socks. Eco-friendly sock packaging and product quality. Blister-reducing trail running socks.

In this episode we explore the theme of priorities with our long time InnerFight friend Rickson D'Souza. Rickson shares insights into his daily routine, setting his own rules, and the pivotal moment at 22 that shaped his career. Key Highlights: - Prioritizing tasks and balancing life responsibilities. - Entrepreneurship and networking strategies. - Parenting and teaching children to handle failure. - Setting personal goals vs. imposed organizational goals.

In this episode, Marcus shares six profound lessons from his recent visit to Kenya, drawing insights from the Kenyan runners' dedication, simplicity in training, joyful demeanor, performance-focused coaching philosophy, appreciation for different running surfaces, and the warmth of human connections. Tune in to glean valuable takeaways from the heart of Kenyan running culture. Key Highlights: - Removing distractions for success in running. - Training methods and camaraderie among Kenyan runners. - Coaching methods in professional sports. - Running surfaces and human connections in Kenya

In episode 858 of the InnerFight podcast, host Marcus Smith explores the intricacies of pain management with guest Nick Jordan, a non-traditional physiotherapist known for his empowering approach and unique perspective on self-awareness. Discover how Nick's revolutionary online physiotherapy practices and genuine care redefine the physio journey, making him one of the most exceptional therapists in the field. Key Highlights - Physiotherapy and rehabilitation with a focus on empowering patients. - Injury recovery. - Coping with lack of human connection in online work.

In just five minutes, Marcus explores the diverse answers to this common query, emphasizing the individuality of dietary needs based on lifestyle, goals, and personal preferences. Key Highlights: -The crucial link between your daily activities, energy levels, and the food choices you make. -The impact of processed foods on overall well-being -How the food you eat affects your mental and physical energy.

This week are are joined by the remarkable Paul Warrior, a fitness aficionado with a powerful mindset. Paul's unique story unfolds as they discuss his fitness background, gym ownership, and the resilience embedded in his mindset. Despite initial hesitations towards podcast appearances, the episode proves to be a treasure trove of insights and gratitude. Tune in for a captivating exploration of life's circular dynamics and the warrior mindset. Key Highlights: - Authenticity and conviction in communication - The pressure of creating content and the importance of self-reflection - Consciousness, creativity and self-improvement - Fitness trends and the future of CrossFit

Join the insightful Episode 855 of the InnerFight podcast. Delve into the decision-making process of signing up for events. Whether it's a fitness competition, a run, or a personal commitment, this episode explores the factors to consider. Discover the impact on mindset, the value of the experience, and the positive influence on mental resilience. Tune in for a quick yet impactful discussion! Key Highlights: Unpack the impact of fitness event commitments on mindset and resilience. Learn how signing up, even with doubts, can lead to positive experiences. Explore the often-overlooked benefits of personal commitments beyond events. Committing to a fitness event. Fitness events and training anxiety. Fitness training and mindset. The benefits of committing to events for mental resilience and personal growth.

Today Marcus sits down with his mother after her 18-month battle with cancer. This heartfelt conversation delves into cherished memories, uncovering new insights as they share a candid hour-long chat. Episode 854 captures the strength, wisdom, and resilience of his incredible mother, offering listeners a moving and powerful narrative. Key Highlights -Growing up in a large family -Childhood memories and financial struggles -Life experiences and job choices in the 1960s and 1970s -Life lessons and family values

This Monday we chat about the various motivations behind why we show up to the gym or engage in physical activities. Whether it's goal-setting, convenience, social positivity, friendly bets, or even a cost-effective alternative to therapy, you'll gain a fresh perspective on what drives you to stay active!  Key Highlights: ● Motivation and reasons for showing up. ● Reasons why people exercise, including goals, convenience, and social norms. ● The right environment for fitness success. ● Why people go to the gym or beach for mental health reasons.

Rob Jones joins us this week as he tells us all about his run from Athens to Sparta tracing the famous steps of Phidipidies. This 245km route was first run by the messenger in 490BC and is now an annual race, Sparathlon. Key Highlights: ● The history of Spartathlon and its origins. ● The race's intense 36-hour time cap and varying cut-offs. ● The mental resilience required to tackle this ultra-endurance race.

This week is all about fasting and it's impact on weight management, improved insulin sensitivity, cellular autophagy, enhanced brain function, and the simplicity of this dietary approach. Dive into this quick episode to kickstart your week with valuable insights! Key Highlights: ● Fasting for improved health and well-being. ● Intermittent fasting benefits and religious roots.

In episode 850, we took the show on the road - quite literally! We talk to Akber Naqvi about his journey since we chatted "reawakening" in episode 700, and his recent leap into a new nomadic lifestyle. Learn about the motivations and experiences behind this change, all while cruising down the highway. Key Highlights: Family, lifestyle change, and education after COVID-19. The hybrid learning model and its impact on education. Stress management and a mindset shift. Traffic and border control in Africa.

In this episode of the InnerFight podcast, we explore the power of community, connection, and the importance of incorporating relaxed workouts like the coffee run or ride into your routine. Key Highlights: The importance of non-workout activities for mental well-being. Community, connection, and energy through weekly runs. Prioritizing social workouts and coffee runs for motivation and consistency.

Toby Buckland joins us this week as we explore the crucial distinctions between type 1 and type 2 diabetes and understand their impact on the body. Toby shares his inspiring journey of being diagnosed with type 1 diabetes at a young age and still pursuing remarkable athletic goals. Key Highlights: Diabetes types and management. Type 1 diabetes diagnosis and symptoms. Type 1 and type 2 diabetes, pre-diabetes, and lifestyle choices. Managing type 2 diabetes through exercise.

Ever wondered what you'd choose if you could only own 10 items for life? Join Marcus Smith in this Five Minute Mondays episode as he explores this captivating thought experiment. From running shoes to versatile clothing, delve into Marcus's essential 10 items and reflect on your own choices. Key Highlights: Essential items to own in life. Running shoes and socks, with mention of a jacket. Essential items for various activities. Get inspired to create your own list of essential items.

In Episode 846 of the InnerFight Podcast, Marcus dives into the question of "Identifying Weakness." Drawing from real-life scenarios, he dissects the challenges faced when potential doesn't translate into performance. Discover two key perspectives that can help you pinpoint and conquer your weaknesses, whether in sports or life. Key Highlights: Identifying weaknesses in athletic performance. Physical and mental blocks in athletic performance. Mental preparation. Measuring and improving performance.

In Episode 845 of the InnerFight Podcast, we dive into the topic of "Mindset Versus Leg Set." Discover the balance between mental and physical readiness in training. Key Highlights: Mindset vs leg set in fitness training. Dealing with training session setbacks. Strategies for overcoming workout challenges Staying committed to your fitness goals

In episode 844 of the InnerFight Podcast we talk to Emma Levy, host of the "When Life Gives You Lemons" podcast and cancer survivor. We talk all things from taking care of elite divers to the power of determination and manifesting success, we dive into the fine line between confidence and arrogance and explore the origins of Emmas unyielding drive. Key Highlights: A career path sports physiotherapy. Cancer diagnosis, treatment, self-discovery, and exercise. Appreciating nature and podcasts. Lifes journey, inspiration, and living life to the fullest.

We're diving into the concept of training intensity: easy, mid, and hard. Discover why it's crucial to grasp the right effort level in each zone for optimal results. Join us for valuable insights on crafting an effective training program that balances these intensity levels. Key Highlights: Decoding Training Intensity: Easy, Mid, and Hard. The Importance of Right Effort Levels for Results. Crafting an Effective Workout Program. Mastering Easy, Mid, and Hard Zones for Success. Building Your Optimal Training Regimen.

In Episode 842 of the InnerFight Podcast we are talking all about "class programming.: Discover the key elements that make a class program effective, from creating physical results to fostering community and enjoyment. Whether you're a fitness instructor, gym owner, or enthusiast, this episode offers valuable insights to enhance your training experience. Key Highlights: Class programming and its importance. Program design and training principles in CrossFit. Programming CrossFit classes with a focus on simplicity and safety. Strength training program design.

In Episode 841 of the InnerFight Podcast, it's all about supplements. Tune in to this concise Five Minute Mondays episode as we delve into the world of supplements, breaking down the market, regulations, and how to make informed choices. Explore what's really behind the labels and learn how to determine your true supplement needs. Key Highlights: Supplements and their definition. Supplement market size and regulation in UK and US. Supplement deficiencies and testing. Supplements' sources, absorption rates, and effectiveness.

In this episode, we dive into the exciting start of the Middle East's endurance season, featuring new club structures, adventure races, and a unique training approach. Discover how athletes manage their year-round season in contrast to traditional off-seasons. Key Highlights: Endurance racing calendars and seasonal options. Cycling in the UAE, road rides, and safety. Trail running trends and race demands. Mountain biking in the UAE. Adventure racing and training for unknown races.

In Episode #839 of the InnerFight podcast, we introduce you to The InnerFight Way. Discover our new website, TheInnerFightWay.com, where we share expert articles, podcasts, and delicious recipes from Smith Street Paleo.

Join us on this inspiring episode of the InnerFight Podcast with guest Tricia Sinclair. Discover her incredible journey, including 14 years in the military, the challenges she faced, and how she navigates life today. Learn valuable insights on building a strong support network and creating a lasting impact. Key Highlights: Dealing with tough situations as a female soldier. Growing up in a one-parent family. How to deal with post traumatic stress. Spreading love through running. https://www.independent.co.uk/news/uk/tanzania-british-mount-kilimanjaro-dad-london-b2365520.html https://www.bbc.com/news/uk-england-london-65870552 https://www.instagram.com/tricia_sinc/ https://www.instagram.com/reorgcharity/

Discover the heart of the CrossFit community in the latest episode of Five Minute Mondays on the InnerFight podcast! In this episode, we delve into the essential factors that define a thriving gym community. From warm hellos and encouraging cheers to leaving ego at the door and maintaining a clean environment, learn how these simple yet impactful actions shape a supportive and motivating atmosphere. Key Highlights: -Creating an environment where people will excel -How to create a good gym environment -Make friends and create connection at the gym

In this episode of the InnerFight podcast, we dive into the world of strength training with experienced coaches Andy and Toby. These two knowledgeable and friendly coaches share insights on various strength training protocols and discuss the profound impact of strength training on overall well-being. Get ready to learn and be inspired as they talk about strength at different stages of life. Key Highlights: Training for high-level competition. How strong people are. The definition of strength. Benefits of strength training for seniors. Impacts of strength training on weight loss. Measuring strength training progress. Measuring strength relative to body weight. The importance of functional strength and fitness. What is the best strength protocol? Progression and Overload. The importance of rest in strength training.

In this episode, we're diving into essential supermarket hacks that can transform your shopping experience and lead to healthier choices. Discover how to navigate the aisles with purpose and leave the store with the fuel your body truly needs. Key Highlights: Avoid shopping on an empty stomach to prevent impulsive choices. Prepare a well-thought-out shopping list to stay focused and organized. Concentrate your shopping in the fresh produce and meat sections, steering clear of processed foods. Steer clear of flashy promotional displays that can lead to unplanned purchases. Show respect for the environment by using reusable bags and returning shopping carts properly.

In this episode Dan Beaumont openly shares his journey of dealing with addiction and depression. He reflects on his upbringing in a household marked by addiction and how it influenced his relationship with alcohol and his understanding of these issues. Key Highlights -What does addiction mean to you? -How to get out of your own way -Dealing with grief denial -Taking action -Power of awareness around feelings

Welcome to Five Minute Mondays, your weekly dose of inspiration on the InnerFight podcast! In this episode, we're diving into the exciting relaunch of the Ladies Run Club. Tune in as we explore the dynamic changes that Marcus Smith, Tom Walker, and Steph have crafted after gathering insightful feedback, adding more sessions, incorporating strength training, and unveiling online membership options. Join us as we reveal how these enhancements aim to empower and elevate your running journey. Key Highlights: -Sessions -Changes to training schedule -How to join the program

In today's episode, we have a heartfelt and inspiring conversation with Joao Silva, who shares his journey with sarcoma, a type of cancer that affected his life unexpectedly. Join us as Joao opens up about his experience, from discovering a small lump on his hand to the life-changing diagnosis and the emotional rollercoaster that followed. This is the first time Joao speaks publicly about his ordeal, and his insights into facing cancer head-on, dealing with doctors, and living life after the diagnosis are both shocking and incredibly inspiring. Tune in for an emotional and motivational discussion that will touch your heart. Key Highlights:         Accepting the question why me.         Dealing with the decision to have surgery.         The power of video and social media.         The conflicting emotions around illness and recovery.

In this episode, we discuss the essential kit you need for trail running, based on personal experiences and years of exploring different terrains. From the importance of a reliable running vest, carrying sufficient water, and being prepared with proper gear like a waterproof, to capturing memorable moments with a GoPro, we share valuable insights to enhance your trail running adventures. Key Highlights: ·        Water and running gear. ·        Using a phone for tracking. ·        My go to comfort running kit. ·        What shoes do you wear?

In this episode, we explore the meaning of values and how they drive individuals to act in certain ways. Understanding our personal beliefs and the core values that motivate us is crucial to shaping our behaviors and actions. Join us as we discuss the importance of values like love, truth, respect, freedom, integrity, and discipline, and how they can profoundly impact our lives and relationships.         Key Highlights: What are values The importance of actions Rules for life rules that help you achieve your goals.

In this episode, we discuss five essential things that can significantly enhance your gym experience. From carrying a water bottle to maintaining a positive attitude, wearing appropriate workout gear, and bringing a pleasant smell, these simple habits can elevate not only your workout but also contribute to a more enjoyable gym environment for everyone. Tune in and discover how these small changes can make a big difference in your fitness journey! Key Highlights:         Take a water bottle with you.         How to get the most out of your gym kit?         Bring a nice smell to the gym.

In this episode we flow into the world of energy with our guest, Steph Hamilton. Steph shares her profound insights and experiences with energy, along with stories about her remarkable daughter, Ruby. Ruby's journey, representing the UAE at the Special Olympics in rhythmic gymnastics, is awe-inspiring, and her impact on promoting inclusion is nothing short of extraordinary. Join us as we explore the power of energy and the importance of embracing inclusion in our lives and communities. Key Highlights:         Diversity is being asked to dance.         What’s the difference between a human being and a child?         What does it mean to be an empath?         Traditional vs. Chinese Medicine.

In this episode, we debunk the three biggest trail running myths, empowering everyone to embrace the beauty of the mountains at their own pace. Let go of the misconception that you're not fast enough - in trail running, you define your speed and savor moments amidst nature's splendor. Tune in and discover the freedom and joy of trail running! Key Highlights:    Speed is not everything    Equipment for trail running.    Navigating the trails.

This week we dive into the world of musculoskeletal health with Dr. Tamara, founder of DISC clinics. Tamara's journey from opening their first clinic to expanding across the GCC is truly remarkable. Discover the secrets behind their success, how they bring together various specialists under one roof, and the importance of human connection in providing top-notch care for their patients. Join us for a thought-provoking conversation that will leave you motivated to take better care of your body and mind. Key Highlights ·      The importance of understanding your body and your brain. ·      Do the opposite of what makes you this pain. ·      Educate patients on human anatomy and anatomy. ·      Life is energy and injury. ·      The importance of being mindful.

In this episode of Five Minute Mondays, we're joined by Andy to explore the art of building sustainable habits. Discover how to prioritize impactful habits like quality sleep and routines, and learn effective strategies, including habit stacking and accountability, to make these positive changes last even during life's busiest moments. Tune in for valuable insights and practical tips to transform your life, one step at a time! Key Highlights: ·       Easy habits like daily gym sessions vs. impactful ones ·       Tips for improving sleep quality ·       Making habits sustainable and habit stacking ·       Gradual progress and simplicity

Our guest Adrian McDonnell, a nutrition specialist explains "skinny fat" phenomenon and tells us how to create equilibrium in one's diet. With a focus on healthy eating habits and fostering a sustainable and positive connection with food, audiences can expect to gain valuable nutritional insights from this episode. Key Highlights The concept of being "skinny fat" is dissected, shedding light on the contradictions it poses in terms of body composition. The influence of marketing and parental guidance on children's dietary choices is explored, offering insights on promoting a wholesome lifestyle. The significance of maintaining a balanced approach to nutrition is emphasized, discouraging the adoption of extreme dieting trends perpetuated by the media. Education and moderation are highlighted as key factors in developing a healthy relationship with food, encouraging listeners to make informed choices. The transformative impact of strength training and adequate protein intake in combatting the skinny fat condition and achieving holistic fitness goals is discussed.

In this weeks Five Minute Mondays, we explore the ongoing debate of intensity versus volume in training. We debunk the misconception that more training always leads to better results and shed light on the importance of striking the right balance between intensity and volume for optimal gains. Whether you're a fitness enthusiast or an endurance athlete, this episode provides valuable insights to help you fine-tune your training routine. Key Highlights: Understanding the relationship between intensity and volume Avoiding overuse injuries and burnout Finding the right balance for your goals

In this episode, we delve into the concept of "searching", the underlying motivation that drives us all. We're constantly seeking something, whether it's knowledge, inspiration, or a deeper understanding of life itself. Together, we'll navigate this search and uncover the meaning behind our pursuits. Key Highlights -The importance of having a purpose -Awareness of your existence and purpose -Exposing ourselves to the world

In this weeks Five Minute Mondays Andy and Marcus provide practical advice to help you achieve quick wins and make positive changes in your life. Key Highlights -Show up -Embrace consistency in sleep -Simplify your approach to nutrition

This week we welcome Manisha who shares her inspiring journey of overcoming lifelong struggles with weight and food. We discuss the mental and emotional aspects of transformation, highlighting the importance of self-perception and making choices driven by personal intent. Discover Manishas experiences of finding freedom, confidence, and lightness through her transformative process. Gain valuable insights into the impact of food on our emotions and the significance of developing a healthy relationship with nourishment. Tune in to this thought-provoking episode that sheds light on the power of transformation and the pursuit of holistic well-being. Key Highlights:   ·     The importance of making a choice on diet. ·     Mindset around success ·     What the change was and why it worked ·     The importance of having faith in yourself and your goals.

In this episode of Five-Minute Mondays, Marcus shares his insights from the Ultra X ultra-marathon race in Tanzania. He emphasizes the importance of maintaining a positive mindset and avoiding negative self-talk, highlighting that successful participants focus on the positive aspects. Key Highlights Positive mindset: Successful participants in the race maintain a positive attitude and avoid negative self-talk. Inclusivity of endurance sports: Regardless of appearance or background, anyone can achieve incredible things in races. Transformative solitude: Power of solitude and self-reflection

In this episode, we explore the topic of diversity in fitness and challenge the limited perspective often applied to our fitness endeavors. Regardless of whether you're an avid CrossFit enthusiast or a dedicated endurance athlete, our aim is to expand your knowledge of various fitness avenues and ignite your curiosity to seek new ways to gauge progress and push your boundaries. Join us as we delve into the significance of finding excitement in your fitness routine, the importance of tracking your progress, and how fitness plays a pivotal role in promoting good health, fostering connections within communities, and equipping us for success in all aspects of life.   Key Highlights   ·     How to avoid boredom in your fitness pursuit? ·     The importance of measuring your motivation. ·     The importance of progress and having good health. ·     Set training goals for endurance. ·     How to measure your enjoyment level?

In this episode, we dive into the world of feet with the knowledgeable Milos Pesic, an expert in rehabilitation. In this 5 minute Monday show we address the significance of feet as the foundation of our bodies and discover how taking care of our feet can have a profound impact on our overall health.   Key Highlights:   ·     Understand the importance of feet as the first point of contact with the ground and how their strength and engagement affect our body's ability to absorb impact. ·     Learn about common issues such as overpronation, supination, and flat feet, and how they can lead to problems in other areas of the body. ·     Discover the critical role of creating a neuromuscular connection with your feet and why it's important to be able to move and connect with your toes. ·     Gain insights from real-life examples, including seasoned athletes who struggle with foot stability despite their extensive training. ·     Explore practical tips for enhancing foot awareness and preventing injuries, such as going barefoot to establish a connection with the ground and engaging your toes during daily activities. ·     Uncover specific exercises like pronation and supination that can strengthen your foot muscles and improve overall foot health. ·     Find out how dedicating just a few minutes each day to foot care can significantly reduce pain, enhance performance, and boost your overall well-being.

In this episode, Marcus and Ben Kinerman-Daltrey engage in a candid conversation all about "Pressure." From personal growth and work-life balance to navigating the uncertainties of a global pandemic, they share their insights and reflections on their entrepreneurial journey and the impact of pressure on it.   Key Highlights   ·     Work-life balance and redefining success ·     Endurance mindset in business ·     Overcoming challenges and lessons learned ·     Dubai’s business landscape ·     Lessons learned and reflections   The conversation sheds light on the challenges, triumphs, and personal growth experienced by business owners over a three-year period. From redefining work-life balance to adapting to unforeseen circumstances, their insights provide valuable lessons for aspiring entrepreneurs. The discussion also highlights the evolving business landscape in Dubai and the changing attitudes of professionals seeking new opportunities.

Welcome to Five Minute Mondays, your go-to podcast for quick and impactful content. In this episode number 815 of the InnerFight Podcast, Marcus Smith is joined by Milos Pesic as they delve into the fascinating world of hips.   Key Highlights   ·     Hips and their importance in our lives ·     Common issues related to hips ·     Misdiagnosis and treating symptoms ·     Solutions and exercises to improve hip health   Consistency is key: Spending a few minutes each day on hip exercises can make a significant difference in preventing hip-related problems.

In this episode of the InnerFight Podcast, host Marcus Smith discusses the crucial topic of recovery with guest Tom Walker. They cover various aspects of recovery, including sleep, nutrition, Unbroken supplements, stretching, and mental recovery. The episode emphasizes the importance of recovery for overall health and performance, not just for athletes. This episode serves as a valuable resource for anyone looking to optimize their recovery and improve their overall well-being. Key Highlights • The importance of homeostasis • The difference between burnout and heart arrythmia • The importance of being aware of your circadian rhythm • How to get into deep sleep • Supplements for recovery - Unbroken • Mentality and physical recovery

Join Marcus Smith and guest Milos Pesic as they discuss the importance of pain-free movement, the causes of knee issues, and practical exercises to strengthen the knee. Don't miss out on this valuable episode that offers great insights for anyone looking to maintain healthy knees and improve their overall well-being.   ·     Importance of pain-free movement and performing activities without knee pain. ·     Common causes of knee problems, including muscle imbalances between the quads and hamstrings. ·     The impact of quad and hamstring flexibility on knee extension. ·     The role of tight hips in contributing to knee damage. ·     Addressing weakness and imbalance in other muscles to alleviate knee pain. ·     Emphasizing the importance of fixing muscle imbalances early rather than opting for surgery. ·     Recommended exercises for knee health, including low kneeling position with glutes touching heels, reverse Nordic curls, and unilateral exercises.

In this episode, journalist and near-death survivor Paul Sowerby opens up about his experience of surviving a cardiac arrest and how it has shaped his outlook on life. He offers valuable insights into life's second chances and the transformative power of resilience.   Highlights:   ·     A glimpse into the 22 minutes of clinical death that the guest experienced and the absence of typical near-death experiences. ·     The significance of addressing emotional, physiological, and psychological recovery following a traumatic event. ·     The guest's involvement in providing support and empathy to others who have undergone similar challenges. ·     The physical changes resulting from medical enhancements and the implantation of an industrial-strength defibrillator. ·     How the near-death experience has profoundly impacted the guest's appreciation for life, relationships, and the value of each moment. ·     The role of empathy in healing and finding purpose after confronting mortality.

In this episode, we explore the importance of shoulder health in daily life and physical activity. Our guest, Milos Pesic, shares insights on common causes of shoulder pain and provides practical solutions. We discuss the impact of poor posture and sedentary lifestyles on shoulder function, highlighting the need for mobility, stability, and strength.   Highlights   ·     Importance of the Shoulder: The shoulder's 360-degree range of motion is affected by modern habits like sitting and driving, leading to imbalances and potential damage.   ·     Common Causes of Shoulder Pain: Lack of mobility and sedentary habits contribute to shoulder pain. Internally rotated shoulders from extended sitting can exacerbate issues.   ·     Solutions for Shoulder Health: Developing a neuromuscular connection between the brain and shoulder muscles is crucial.   Shoulder health plays a significant role in overall well-being. By understanding common causes of shoulder pain and implementing simple exercises, individuals can protect and enhance shoulder function. Improving posture and establishing a strong mind-muscle connection are essential steps in maintaining optimal shoulder health.

In this episode, we dive into the topic of post-surgery recovery and explore key considerations for optimizing the healing process. We emphasize the importance of taking an active role in one's recovery and highlight several key points to enhance the healing journey. Preparing for Surgery: Research your procedure, seek multiple opinions, and establish a clear plan with your surgeon and healthcare team. Medication Awareness: Be cautious about the drugs prescribed, understand their purpose, potential side effects, and minimize their use when possible. Anti-Inflammatory Diet: Follow a clean, anti-inflammatory diet, such as a paleo diet, to provide the body with essential nutrients for healing. Prioritize Sleep: Maintain a consistent sleep schedule to support the body's natural healing processes and promote recovery. Movement and Blood Flow: Engage in appropriate movement to enhance blood flow, unless advised otherwise by your healthcare provider, to ensure efficient delivery of nutrients to the affected area. Mindset and Environment: Foster a positive mindset by surrounding yourself with uplifting influences, connecting with individuals who have had successful recoveries, and setting achievable goals to celebrate small wins. Track Progress: Create a daily chart to monitor sleep, nutrition, medication, and exercise, allowing for reflection and motivation through visible progress. Taking Responsibility: Empower yourself by asking questions, being involved in decision-making, and taking an active role in your recovery. By implementing these key points, you can enhance your recovery process, support faster healing, and regain your active lifestyle with confidence.  

In this episode of Five Minute Mondays, coach Milos, a rehab coach, discusses the importance of bridging the gap between physiotherapy and resuming normal physical routines. After completing his master's degree in physical therapy, he joined InnerFight and began working as a rehab coach.  He highlights the issue of disconnect that often occurs between physiotherapy and returning to activities after an injury. Milos's main goal is to rebuild the neuromuscular connection with his clients, as neglecting this connection can lead to further complications. He emphasizes the difference between physiotherapy, which focuses on fixing problems, and rehab coaching, which aims to identify and address the root cause of the problem. He also emphasizes the importance of starting with a strong foundation in the feet and gradually assessing and addressing the knees, hips, and shoulders.  Stay tuned for future episodes where these areas will be explored further.

Marcus Smith is joined by Dr. James Piecowye, a friend and inspiration who played a crucial role in Marcus' podcast journey. Dr. Piecowye, formerly a research academic, made a significant shift in his career to focus on connecting theory with practice, despite facing criticism from the academic world. Together, they traverse the exciting terrain of podcasting, reminiscing on their humble beginnings and the remarkable people they've encountered. This engaging discussion explores the art of active listening, highlighting the importance of context and the human element that brings conversations to life. Through their insights, listeners gain a deeper understanding of the multifaceted world of podcasting and the essential skills that contribute to its success.   Key Points ·      Techniques for Effective Speaking ·      The Art of Listening ·      Exploring the differences between radio and podcasting ·      Leveraging Content Creators ·      Importance of connecting theory with practice

In this episode, Marcus Smith takes listeners on a journey through his childhood memories of running and riding, highlighting the impact of endurance sports on his life. He emphasizes the life-changing potential of these activities sharing personal anecdotes and experiences. Whether you're a seasoned endurance athlete or curious about the transformative power of running and riding, this episode offers valuable insights and inspiration.   Key points   ·     The Impact of Running and Riding ·     The Positive Impact of Endurance Sports ·     Benefits Beyond Racing ·     The concept of the "Ultra Mindset" and how it can be applied to various aspects of life ·     The Future of Endurance Sports Enjoy the show.

InnerFight Endurance coach Rob Foster takes us on a personal journey through his coaching experiences, beginning with his early days as a runner in Northeast England. We also explore the potential influence of technology, including chat GPT, on coaching methods. We uncover the essential traits that define exceptional coaches and delve into the significance of belief, motivation, and guidance for athletes at any stage of their development. Tune in for insights on effective communication, honesty, the thirst for knowledge, emotional regulation, and the pivotal role of passion in coaching triumph. Key call outs from this show: • Qualities of a Coachable Athlete • The Significance of Honesty • Assessing Honesty and Integrity • Coaching Experiences and Successful Coaches Enjoy the show. Marcus

This weeks guest is Rory Buck. Rory is a coach, an athlete, a husband and a very focussed human being. Who better to talk to about "The Right time." We pick Rory's brain on all things in and around this topic, in doing so we take a few right turns, a couple of lefts, maybe even some U turns but we cover some great points such as: Windows of time Awareness of now and whats coming Transformational coaching Curiosity in endurance sport Thanks to Rory for his insights and energy and thanks to you guys for taking the time to listen.Enjoy the show.Check out Rory's podcast herehttps://podcasts.apple.com/ae/podcast/building-a-life-worth-living-with-rory-buck/id1667209664

Simplicity is an InnerFight brand value but what does it actually mean? We are often told we are making things too complicated but perhaps that is the way we are supposed to do things? Maybe, maybe not. This weeks show will help many people that feel a little bit overwhelmed by how complicated life has become as we talk: Single minded thinking To do lists are not making things simple Applying simplicity to training, food and sleep The key ingredient of simplicity Enjoy the show!

We have all reached a point where we stop doing something for a plethora of different reasons. Is that giving up or is it a choice? What is the difference? What drives the decision? Is there a right and a wrong? This week we are joined by Olly Higgens to take on the topic of "Why we give up?" as we chat: Creating clarity in the moment A failed decision making process Feelings and discomfort The infinite game Enjoy the show.

Life is a series of stress responses. Stress is nothing new to the human race and is an essential part of our existence....when used in the right way. There are a number of forms of stress that are not helping us advance and live happy lives. At the same time for our growth and advancement the right stress is a huge positive.This weeks show is all about stress as we chat: What is stress The difference between good and bad stress How can we measure stress 5 tips to managing stress Enjoy the show.

Our guest today is Tom Bliss. Tom was a professional rugby player who's career was cut short after a series of concussions. Instead of sitting around waiting for something to happen Tom went out and started his trade on the gym floor personal training people. A huge advocate of functional fitness Tom also focusses on health and happiness in his coaching.  Tom shares some absolute gold with us in the show including some amazing call outs: Flicking the switch The changing landscape of functional fitness Cowboys in the fitness industry Living life in a way that makes you happy Enjoy the show. Marcus

In this show we bring you some super exciting news about "The Next Chapter" of InnerFight as we hear from Jamie, Tom and Marcus. It is also a celebration of 800 episodes of the InnerFight podcast! That's a whole load of talking and we hope that it has helped some people. Thanks for listening and your ongoing support. Enjoy the show.

What is purpose? How do we find it? Are we born with it? Who better to have on the show to ponder these questions and more than Jeff Strachan. A man who recently embarked on a 1,000km bike round around the country of Rwanda. But far better than that a man who has an ability to think and articulate things in a way that makes you think, it is that thinking that we hope brings your some answers on the topic of purpose.In this show we discuss: The impact of the environment you are brought up in. Remembering smells from childhood Technology distracting who we really are Life becoming premeditated Enjoy the show.Marcus

The pandemic did different things to different people. One thing it did was give us todays show! An idea that was born in the pandemic which was supposed to be a run in 2020 but turned out into a bike ride in 2022. In this show we learn: There was a good side to COVID Goals sometimes get delayed and thats ok Fun and adventure is key Getting out should be the norm. Enjoy the show. Video on the ride  https://www.youtube.com/watch?v=PDKTXuuVaD0

Well that was a load of good fun wasn't it. 3 weeks of sleepless nights waiting for a brutal workout to be announced. Thinking about it whilst trying not to think about it all day, sometimes for a few days until it is time to give it a shot. And then getting it absolutely handed to you as you push way harder than  you normally do in a class or think you ever should. What joy the annual CrossFit open brings us. In this show we wrap up the three weeks as we chat: The biggest participation figures ever! Doing things for the first time Keep it safe for us CrossFit Creating intensity in workouts We hope you enjoyed the open and we hope you enjoy this show!

Life tasks become easier, heart condition improves, fat levels reduce, self esteem sky rockets, bones become stronger, mental focus increases....yet so many people still fear Strength Training! In this weeks show we talk: What actually is strength training The benefits of strength training How to put together a strength training program Mixing strength and conditioning If you want to live a happy life then you need this show in it. Enjoy!

Jamie McConnell is the director of instruction at Claude Harmon Performance Golf Academy here in Dubai. He has been coaching the highly complex sport of golf for a number of years but is not your average golf pro, he loves the data but knows there is a lot more to it! In this show we chat: What is performance? Emotional V technical coaching. The Golfing Buddha Creating singular focus Enjoy the show. Connect with Jamie: https://www.ch3performancegolf.com/ https://www.instagram.com/jmgolfcoach/

Struggling with sleep? Getting to sleep, staying asleep, quality of sleep? There could be a whole number of factors, some simpler than others but a number of quite straight forward check points that you can go through. In this show we talk: The need for sleep Preparing for sleep Hours of sleep Measuring sleep Enjoy the show.

Health policies around the world may be the key to easing political conflict in many countries and is something that Aditya Mehta is extremely passionate about. He joins us this week as we chat: -The intersection of conflict and global health -Conducting research in high risk areas -Doing simple things and getting huge results -A passion for learning and solving Enjoy the show! Connect with Aditya https://www.instagram.com/adityaumehta/ Check out some of his other work: https://www.bmj.com/content/379/bmj-2022-070331.full?ijkey=v6ZaUTr5R0uzZzz&keytype=ref https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-022-14625-4

Your body was designed a long time ago. There is a miss match in the way it was designed to be fueled and the way it is being fueled. We are eating an increasing amount of crap and facing an increasing amount of issues. You would not put diesel in your brand new petrol Ferrari but that is what we are are doing to the human body. In this show you will learn: What Paleo eating is all about Where Paleo eating started The importance of pure food How easy it is to make Paleo food The benefits of Paleo eating Enjoy the show and drop the processed shit, you will thank you for it.

This year is the 14th CrossFit open! An all inclusive global competition consisting of 3 workouts done at your own gym!We will be hosting the open workouts in Feb here at InnerFight so we got our coaches Matt, Andy and Simon on the show this week to chat all things CrossFit Open and how to go about it. You will learn: What the open is. How to take part in the open. How to prepare for the open. Which InnerFight coach will do the best in  the open. Enjoy the show.

In running there is power, in running there is connection, in running there is community, in running there is a safe space....and so the list goes on. We all have different sporting experiences as kids growing up, some positive and others not so great. One option for the boys was always to kick around a football in the yard, the girls never seemed to have this option. Is this the start of a bad relationship with sport? Was running used too much as a punishment for not being able to do a double back flip in gymnastics? This week Steph joins us as we tackle these points and many more. We learn the impact of the female cycle on running, the want for a safe space and a place to talk to someone and much more as Steph tells us all about the Ladies Run Club she has built here at InnerFight. Enjoy the show.

This guy is the real deal! We are all motivated by something different. When Abdullah Zeinab was part of a camera crew filming an edition of Australia's continent crossing  Pacific Wheel Race bike race it was the ability of the riders to remain so relaxed during this brutal endeavor, that's what he wanted in his life. Since then Abduallah has completed some mind blowing feats in the sport of ultra cycling. In this show he talks to us about peeling layers of his life back through ultra cycling to gain a deeper understanding of himself. He explains the importance of spending time with his own mind as well as the concept of putting himself in situations where there is no way out but to keep going. Enjoy the show!

Ever been told that due to an injury you will never be able to do something again? You are the same as todays guest! In 2013 after a major back surgery Pratik Desai was told he would never run again. At just 33 years old he was not ready to accept that and went to work. Injuries and surgeries affect is in a variety of ways and in this weeks show Pratik serves up his formula for getting over them and living a happy and healthy life. Enjoy the show.

New days, new weeks, new months and New Years. All timelines that resonate with us to “start afresh” or begin a new approach to things. In this weeks show we throw around some ideas on how to use the start of a New Year to your advantage but at the same time make sure that your “new year new you” energy makes it past the first week of the month! Enjoy the show and all the best for 2023!

Was it your goal to be more relaxed in 2022? What strategies did you put in place to achieve that? How has it all panned out. Haaaa. Half of you have stopped reading this and are already furious. For sure everyone wanted to be more chilled this year, few of us want to be more fired up do we? In this show we chat over 9 things that you may or may not have done this year and or may want to do in 2023 to make your life and hopefully the life of those around you more fulfilling. Enjoy the show. Links: The best day of my life mindset - article  http://www.mjdsmith.com/this-day/

Some of these thoughts may resonate with some of you and in doing so help you in  some way. Thats the objective of this weeks show. Enjoy! Links to the articles: Connecting the dots A view from the pavement Superficilasm On the cusp I’m F**ked We all feel Whats actually real? Long Covid Outlier For you my friend Stay the course Tablets UTMB 2022 Together

We are joined this week by 3 parents who share their knowledge and experience around staying fit whilst raising a healthy family as well as ways to get kids into sport. Jamie, Bonnie and Rob (all coaches here at InnerFight) have some super useful insights and humor on parenthood. They talk to us about time and how everything seems to take longer, encouraging kids to be active, creative and have fun at the same time, being flexible, forming family routines and being engaged with their kids! Enjoy the show.

So how much do you love the thing that you will spend 90,000 hours of your life doing......your job! Sometimes the job that we grew up thinking we were going to love we end up not loving so much, but there is something that holds us back from making a change. What is it? How can we overcome it? What is there to lose? This week our coaches Jamie and Steph who both started out on a different track from coaching join us to talk all about it. Enjoy the show.

Making people better, delivering bad news to people, dealing with life, dealing with death, these are just some of the things that todays guest Paul Jones does in his capacity as a nurse seeing over 100 patients a week. Paul has an amazingly calm manner and care for other humans. A massive influence and driver on the way he takes care of people is his mindset that he should take care of everyone the way he would have wanted his grandma to be taken care of. Solid benchmark! Enjoy the show.

Before the pandemic made everyone think twice, buy dogs and convert vans Claire and Luke were already on their way to living the van life. Long term Dubai residents departed it shores at the end of 2019 to go and find a new place to live in Australia by first doing a lap of it in a van to make sure they found a place they loved! In this weeks show they tell us how they did it and how 3 years on they are now onto their second van and have a son! Life is awesome when you just go and make it happen! Enjoy the show! Rent their van: https://www.camplify.com.au/rv/campervan-rental-mentone-vic-dandy-straya/12930 Instagram: https://www.instagram.com/vanlifestraya/ https://www.instagram.com/islandofluke/ https://www.instagram.com/clairefalconer__/

Not bigger, not faster, not the best. From a worn torn country to the top of the world. This week we are joined by Joyce Azzam who explains to us how being the turtle will actually let you experience all the great things that life has to offer rather than missing out as we talk about: The internal importance of physical accomplishments The true power of nature Passing on and giving back Finding things to be grateful for You can connect with Joyce right here: Instagram Her website

Who better to talk to us about a marathon than our own Rob Foster. Recorded in Iten Kenya, “The Home Of Champions” Rob talks us through what the ideal relationship with a marathon should look like by addressing: -Understanding feel -Setting the right parameters -Enjoyment v pain -Predictions of his “best” Rob is an endurance coach here at InnerFight, aside from being a very accomplished runner he is also a phenomenal cyclist. He coaches both these sports as well as triathlon.

Sport is a huge part of many peoples lives and with it come many lessons and personality traits. Of those many transfer into areas of our lives and help us to be successful in many ways. This week Jamie and Andy are on the show talking about the 11 things they have learnt from their strong sporting backgrounds that stand them in good stead in their lives today. Enjoy the show. Marcus

What does "Organic" really mean? We are joined this week by Colman Power to talk all about natural living and all the things that you can be doing that cost you very little time or money but will make a huge difference to your life. We talk: Gut bateria Staring right into the sun daily Reducing your food bill and increasing your health Eating in line with the seasons! Connect with Colman: https://www.colmanpowerorganicfitness.com/ Instagram The power of Organic fitness book

We have somehow become addicted to paying for things to boost our happiness but the feels are often short-lived and therefore are they really happiness at all? There are still so many things that we can do for ourselves and each other that bring an insane amount of happiness. At most they will cost us a bit of time and effort but no money! I am sure you can think of a few. If not in this weeks show we share 10! Enjoy the show.

What is Show No Weakness? How is it for? What will I learn? How do I prepare? In this weeks show all the answers to your questions around our 24 hour initiative Show No Weakness. Shoot us a message now to register for the next one on 11/11/22 Links Podcast 713 https://www.innerfight.com/podcast713-show-no-weakness/ Trailer https://www.youtube.com/watch?v=4-X2lnA6EfQ&t=2s

We asked what questions you wanted answering and you came through with plenty! IN this weeks show listener Q&A as we address: The calorie confusion equation How to stop getting sore from working out My life is a mess outside of the gym. Help! Adaptation Enjoy the show!

Thinking of having a baby, pregnant, just had a baby or are the partner to someone who is in these categories and want to know how to go about your training? This show is for you, it's actually for all of you as we try and normalize this amazing process that we all arrived here by! In this weeks show: Creating awareness around movement and feeling Working on your mindset as well as your physical being Breathing your way to a healthier body Always taking care of your pelvic floor. Thanks Carmen as always for your awesome knowledge, insights and inspirtaiton.

This weeks guest is Rob Jones who recently complete what was a 7 year goal with a 170km run around Mont Blanc in the infamous UTMB. Enjoy the show as we chat: The first 80km of hell Staying in control for 30 hours Right now "whats next" does not matter Not sitting around, getting work done Enjoy the show.

Brian Keane joins us this week to talk all about his recent ayahuasca experience. He openly shares issues he has been struggling through his life and various things has has done to work on them which got him to taking part in an ayahuasca ceremony recently. In this show we talk all about his experience and…. The rise of spirituality Ego driven existence The false desire for more When you get the message….hang up! Enjoy the show.

The Endurance season is about to kick off here in the UAE so in this weeks show we catch up with Tom and Rob from InnerFight Endurance we we talk: Benefitting from your summer training Being ready to be ready The best way to start your endurance journey A special announcement. Enjoy the show! (In this show we mentioned the Marathon Project and the people to contact should you be interested in that are [email protected] and [email protected] )

We hope you have had a great summer, not put on too many KG of holiday delights and are ready to rock and roll again. This week the trio of Andy, Kobi and Simon join us to chat about: Getting back on track after summer Being inspired by the CrossFit games Closing 2022 out on a high Relaxing to perform better Enjoy the show and give the guys a shout to rate their haircuts.

In this weeks show Milos talks us through his Dragon Boat World Championships experience as we cover: Moving from an individual sport to a team sport. Technique v physical power 6 nationalities in one house The difference 0.04 of a second makes As always Milos is entertaining and keeps things super real. Enjoy the show.

"Fail, fail forward, it's good to fail." Are all comments we seem to hear often these days. What is this doing to us? In essence we are trying to encourage people to try things and not be overly worried about the outcomes. It's a fine line though isn't it. How do we instill the care and the drive for success if the narrative is pro failure. Tough one! This week we talk about a "big fat fail" that seems to have had a positive outcome!

10 years ago John Lindsey could not touch his toes and lived in pain daily. In this show we talk: Mobility Strength training Cold water therapy "You cant do epic shit if your aerobic system sucks" We welcome John back to the show for a second time. Hope back to 598 to listen to his first appearance. Connect with John https://www.instagram.com/themovementjourney/ https://www.themovementjourney.com/ Listen to John on show #598 here

Who will be crowned "The Fittest on Earth" at the CrossFit games this weekend? The boys (Kobi, Andy & Simon) are back with all their CrossFit chat and predictions. We dive into being a judge at the games, what will Dave Castro do this year and debate some of the drug scandal that has emerged over the last few months. Everyone is looking forward to a great 2022 CrossFit games so be sure to check it out all weekend on line. Enjoy the show.

Braving mother nature in some of her most brutal conditions for 26 days straight teaches you a lot about your self very quickly. This weeks guest Dan Cooper is no stranger to adverse conditions in many areas of his life. In episode 664 Dan (ex special forces) shared some amazing life lessons with us and this show delivers more of this mans exceptional take on life. At the start of this year he took on a 1,000 mile trek through Alaska and in this show Dan shares with us some of the realities of such a challenge as we link the similarities to human nature and society today. Enjoy the show. Connect with Dan. https://www.instagram.com/dancooper_msc/ Check out the previous show here

"In the mountains there is no flat, it's up or down" We just completed our biggest international training camp to date in Chamonix last weekend so what a great time to reflect on it and 15 of the key points that emerged from it! On face value it is "running" in  the mountains but in reality there is so much more and the points from this show carry into many areas of life. Enjoy the show.

The female and male bodies function in very different ways, therefore we have to take different approaches in order to get them functioning optimally. This week we are joined by 3 of our female coaches Boz, Steph and Jess as we go over a whole load of super interesting questions and points when it comes to ladies in fitness and life. Enjoy the show and give the girls a shout if you have any more questions, they would love to hear from you.

"There are knocks at the door in life....." explains this weeks guest Akber Naqvi as he goes on to explain that it is up to us to decide how we react to those knocks! This show is wild, from 9/11 to the death of a new born child to a moment of clarity in the Sahara desert in 2019 Akber talks us through some of the knocks at the door that have occurred in his life and how he has reacted to them in a way perhaps different from the way many would. if Akber's words resonate with you and you have had some knocks on the door but are not sure how to react give him a shout, he would be happy to hear from you. The InnerTalks we referenced can be found here Run strong podcast we referenced can be found here

What if you did not have to go out on a dark night and run until your legs did not work anymore to build some mental resilience? What if all this chat about setting big goals to build mental resilience was in fact not 100% true? Would you listen? Would you be keen to try a few things? In this weeks show we chat over 9 things that you can actually do in daily life that will help you build mental resilience. Some are easy, others sound easy but are hard and some are hard on all fronts but who said it will be easy. Give them a shot for 30 days and let's see where we get to.

We are joined this week by our fitness coaches Simon and Kobi as we answer some nice lighthearted questions from the listeners as well as have a deep dive into some waaaaay deeper topics. Things like what actually motivates these guys to coach and a few thoughts that may spark some further thoughts for those of you looking for or lacking a bit of motivation. These two always seem to bring a laugh as well as deliver  bit more of their serious side…..when put on the spot. Enjoy the show.

The environments we exist in have a huge impact on our performance. These environments in turn deliver our culture! Or is it the total opposite? In this weeks show Milos and Clarkie are here to talk to us about the impact of both culture and environment on our performance. They open up to some of their childhood experiences and the impact that they have had on their mindset and performance in life. A show not to be missed.

Some people go to bars and nightclubs on a Friday night. Others go to their bikes and their running shoes! What started as a bit of fun between mates 5 years ago is now a major fixture in the InnerFight calendar. Starting at sunset with a 50km ride, participants then run the same 50km before getting back on their bikes for another 50km with the aim of completing the nights work before the sun rises. This week we are joined by a few of the InnerFight endurance coaches who recap how the 2022 Into the Darkness played out.

12 months ago Keith Russell set a national and European record for "backyard" ultra running 6.7km per hour for 63 hours. Shortly after that he set his sights on a world record for this mind blowing simple event. Fast forward a year and at 10pm on Tuesday 17th May after being in the race for 86 hours he set that record having earlier broken his own national and European records. 4 hours later he returned from the 90th hour just ten minutes after it had started. Race result…..DNF.  (did not finish) Life can brutal, sport can brutal in this weeks show Keith teaches us more on both.

When you can run fast and you love the sport and want to be more involved in it what do you do? Normally you continue to run fast and love the sport a bit more. Not if you are Matt Fox, you take this love to another level and you get as close as possible to the best runners in the world to learn how they train, and then if you are a really good dude you share it with the world as Matt has done with Sweat Elite. What started as a blog to share information on running has become one of the worlds most unique you tube channels in the last year since it's launch as Matt and his colleague Angus (featured in show 749 here) travel the world recording training sessions of some of the fastest runners on the planet. In this show Matt gives the background on his love for running, blows our minds with some of the speeds he can personally run at and shares some very unique experiences he has had filming the worlds best. Enjoy the show. Marcus Links: https://www.sweatelite.co/ https://www.youtube.com/channel/UCFYpwqeNXx7M9xosFjdm5kQ https://www.instagram.com/sweatelite/

Kona is known as the pinnacle of Ironman triathlon. Anyone who rides the Ironman bus and even those who are quite happy with their sprint distances triathlons know what Kona stands for as well as the dedication, passion and blood sweat and tears that people put into reaching the event on the remote island of Hawaii. But why? What is the fascination? Is this the ultimate test or is it the ultimate marketing ploy? Those questions may never be answered. Everyone will have their own point of view. This week we chat to our own Tom Walker who tells us all about what Kona meant to him through his triathlon joinery, how he qualified for the world championships and what happens now. This is about way more than just triathlon! Sit tight! Toms Article on Kona here

Someone sends you an event they think you may like to attend. You either: Open it and register to go right away. Open it and think about it. Don't even bother opening it. Ultra Trail Drakensberg as the name suggests is a trail race in the heart of the Drakensberg mountains of South Africa on the boarder of the very unique Lesotho. When I was sent it option 1 above was in full flow. In this show I share the experience. Enjoy the show!

Are there certain things in life you are "numbing" yourself from? What is your true identity? And how are you practicing mindfulness in your life? In this weeks show Tom Conway-Gordon joins us to talk these things and so much more. A member of the InnerFight community for over 10 years and an incredible amount of knowledge and life to share Tom has a way of explaining things that make them simple and as he says if you can say something in 3 words then why use more. Tom takes on some tough questions in this show and is open and honest with some great answers as he explains to us times where he has written essays to emotions in order to deal with them along with the way that he manages his little black book! The talks we mentioned Tom has done InnerTalks 3 InnerTalks 19

In this weeks show Simon and Andy jump in and answer some of your questions! Everything from the best time of day to train, intensity, getting better at toe to bar and which classes should you be in? Tune in and get ready for their gold!

Areej Mansour walked into InnerFight on March 1st 2016, since then she brought her energy to 723 classes! She has been insanely consistent in her endeavour to build a life she loves, always saying yes to different ways of training, coffees with different people and being someone that pretty much talks to anyone anytime. In this weeks show Areej takes us through her awesome life, drawing parallels in so many different ways and leaving us with a pretty cool blueprint on how to approach things and have a whole load of fun along the way. Thanks for everything you do for us Areej.

Riding a bike from Cairo to Cape Town, running with the Kenyans, running with the Ethiopians and more recently creating some never before seen content of the worlds best athletes training in their sport. This is Angus Teeton a guy that has truly created a life of adventure. In this show we talk about some of Angus's incredible adventures in Africa as he shares his inspiring story with us.

In this weeks show we catch up with the two "Robs" from InnerFight endurance. They share a whole load of secrets on how they get their endurance athletes to do what endurance athletes do best....normally go "quite" long. As the winter ends in our region we wrap up some of the great stuff that has gone down and as the summer starts to open in Europe and the international race calendar kicks off there is a whole load to look forward to. Enjoy the show and go check out what these guys are up to. Instagram: https://www.instagram.com/if_endurance/ https://www.instagram.com/robjonesendurance/ https://www.instagram.com/re_foster/

An ultra race that goes through a UNESCO heritage site? Welcome to EcoTrail ALULA, Saudi Arabia! What a place to go for a run, just a couple of hours flight from Dubai and through some of the most beautiful terrain in the region. In this weeks show Marcus takes us through the race that he participated in with other InnerFight members as well as sharing some super useful insights into visiting this region and the races on offer that may appeal to some people in 2023. Further resources: https://alula.ecotrail.com/ Instagram https://www.instagram.com/ecotrail_alula/ Marcus's race report here

How was the 2022 CrossFit Open for you? What hurt the most? What made you smile the most? What are you going to do with your fitness now? Andy, Kobi and Simon are back to wrap up things up. Some great chat from the guys and some awesome call outs on great performances to a whole load of epic humans in our community.

When you accept you are not living a life you love then you start to make changes. It takes time, effort, discipline and a load of other things but is perfectly doable. In this weeks show Mounir Baalbaki joins us and recounts the last 365 days of his life from when he made a commitment to make serious change. Mounir  who is Managing Director of The Sports Marketing Group in the MEA region shares ideas on ways that you can help yourself, how and when to put all of your trust in others and what his underlying drive is. We chat about anger and the anger of regret and how to turn this in your favor and we also cover the various metrics of physical and mental fitness. Enjoy the show. Marcus

Everyone talks about goals and society tells us bigger is better, for a lot of people that's a whole load of blah blah blah. The thing that brings goals to life is "the process" and the process is every minute between when you set the goal and achieve it. Some people call it life, it happens daily. This is what we must cherish, fall in love with, look forward to, call it what you want. Achieving a goal on any level will be infinitely easier if we are able to love and cherish the process as that is such a huge part of our lives. Three key takeaways from this show: Life happens daily, that is the process, win there and you win in your goals What are you excited about, if you do not  have answers then is the goal right for you? Be grateful on all levels that you are in a position to have goals and the process, sounds simple, it is and works. Thanks for listening. Enjoy the show. Marcus

We all want to grow up to be good and well balanced humans but we do not all have the same good and well balanced childhood and this has an impact on our futures. Lucie Jones was like so many in her upbringing and has now dedicated her life to coaching teenagers in some great ways. In this show we talk about mental and physical abuse on many levels, depression, ADHD and many more topics that are not spoken about in the main stream but are such a huge part of so many peoples lives. Lucie has a great coaching service where she helps teenagers (and often parents) with a range of tools to make them epic human beings. Connect with Lucie: https://www.instagram.com/teenagecoach/?hl=en https://myteenagecoach.com/ [email protected]

The CrossFit open kicks off this weekend. A chance to test your fitness and have some fun. Have you registered? Do you know what it is? What should you do to prepare for it? Our CrossFit coaches Andy, Simon and Kobi join this weeks show to talk all about it and how you can get involved. Here at InnerFight we will host the works at 12 midday on Sundays for the 3 weeks it is on. Come and get involved in the fun. To find out more: Register here: https://games.crossfit.com/ Read more here: https://morningchalkup.com/2022/02/04/16-crossfit-open-workouts-that-wont-be-repeated-this-year-guaranteed-part-1/ Equipment list here: https://morningchalkup.com/2022/01/27/equipment-list-for-the-2022-crossfit-open/

When was the last time you went out into nature? How did it make you feel?  It quite possibly gave you a different kind of energy to that which you are used to in the stuffy environments we live in these days.  It was also quite possibly totally free! Mother nature has extreme power that as humans we have been harnessing for centuries. But how are we using it in the modern era to positively impact our lives.  Even though we live in cities and feel time poor, there are still ways we can take advantage of this natural resource to boost our performance. Enjoy the show.

Why do men get paid more than females in sport? How does the female body actually work? Will the female football World Cup be as big as the male version 20 years from now? Who better to discuss these questions with than Steph and Bos! We turn the dial back 15-20 years thinking where sport was and is now and then try and make predictions for the future as well as talk in depth about the female body, what it needs to perform better and how ladies can leverage their cycle for increased performance.

4 days of cycling around the 7 Emirates for a great cause! This week we catch up with Tom Walker and Rob Foster who were are part of this inaugural event hosted by the First Group. The guys take us through 4 days of cycling covering between 100km and 150km per day, some special sites, tips and tricks of how to ride in groups, ride up hill fast and generally have fun whilst staying safe on a bike! Enjoy the show! Further info: Rashid Center for people of determination Instagram The First Group 7 Emirates Challenge

Tech wants you to scroll, the medical industry wants you sick, the food industry wants overweight people....what does the fitness industry want? To pick up the pieces? We are hooked....on tech, on medicine, on food and also on fitness. We are all addicts. Where are we headed? How can we not be hooked? What do we need to think about? What actions do we need to change? A 30 minute podcast cannot deliver all of these answers but it can make you think about it. Enjoy the show!

The objective of fitness coaches should always be to help people move better and live better lives. This week we are joined by 2 InnerFight coaches Kobi and Simon. We chat all things from Kobi wanting to be a fireman to Simon going to the UK for university but actually opening a gym! These guys teach mainline classes here at InnerFight as well as the speciality programs we talk about in the show. Connect with Simon on [email protected] Connect with Kobi on [email protected]

Do you have thoughts and ideas about things that you do or do not write down? Do you see things and think of words that go with them either in the moment or at a later stage? The answer is most probably "yes"....you are human after all. Paul Jones is also a human and goes through similar things to you. Paul however chooses to share some of these thoughts, ideas and pictures on his blog and in 2021 he had a series of these blog posts put together in a book. A book that will ask you questions, inspire you and help you live an incredibly full life. You can check out Pauls book right here Connect with Paul here on Instagram Read Pauls blog here Check out Pauls podcast here

Welcome to the first show of 2022 and what better way to kick it off than with 22 thoughts for 2022. Some you may like, others you may love, some you may hate but they may be the key for you in 2022. Any which way once you are done listening get out your pen and paper and make your own list and share them with us! All the best for 2022!

Food quality has been neglected in recent times in favor of illogically calculated macro nutrient breakdowns and the misconception that being hungry for long periods of time is a good way to live.  This weeks guest Faisal Alshawa is the founder of Believe Nutrition, an AI based tech platform to help people across the MENA region lose weight without dieting. For the past 7 years, he has  been working in the field of sports nutrition. Initially he started off as a performance nutritionist for the u23, u19, and u17 Qatar National Football teams and then eventually started Believe Nutrition. Professional, world-class athletes apply discipline, passion and commitment. The expertise he has mastered from working with them forms the basis of how he works with people in transforming their exhaustion to vitality. Connect with Faisal: https://believenutrition.net https://www.instagram.com/believenutrition/

Why are they so dominant? What's the secret? What are they doing that no one else is? These are some of the most common questions around some of the top performers in any sport or industry around the world. If you run or like sport you have probably heard of Kenyans in running and their pure dominance. Having run since childhood I certainly had and was always in awe of what they could do. I would watch them with intent. I had read books, spoken to people, even ran an ultra in Kenya in 2019. However after a conversation with Shane Benzie in 2020 I made a decision I would go to the home of running....Iten. November 2021 Tom, Rob and I did that. In this show I try and share some key points. The reflection and learning will last a long time still and we will return. Enjoy the show! Marcus Read more about it here: Running with the Kenyans The Lost Art of Running Tom's article My write up

Zion Clark was born on September 29, 1997 in Columbus, OH with a rare condition, Caudal Regression Syndrome...born with no legs, and  due to his birth mother's inability to care for him, Zion was immediately  thrust into the foster care system.  Thus, his journey to find a permanent home and a someone to call "mom" began. Over  the course of the next 16 years Zion moved numerous times and found  himself in a variety of circumstances and environments...many of them  unfavorable. There  were situations when Zion was mentally abused, physically bullied, and  underfed...but he remained optimistic (faith in God). Being  physically different from others didn't help, but Zion used a positive  mindset, gracious demeanor, and diligent study habits to make friends  and excel academically. Zion  was introduced to the sport of wrestling while in elementary school,  but initially didn't fare very well...in fact, he didn't win a match for  several years. Upon entering Massillon High School, Zion met Coach Gil  Donahue who recognized his passion for the sport and relentless work  ethic. A wonderful friendship and bond was forged. Over  the next 3 years Zion improved his wrestling technique and hit the  weight room like a man possessed. An amazing transformation followed! Part of this miraculous course of events included Zion being adopted by a woman who had been praying for a son for years!  In  dramatic fashion, the process was completed only within days before  Zion was officially scheduled to be legally aged-out (no chance of  adoption).  Connect with Zion: https://zionclark.com/ https://www.instagram.com/big_z_2020/

Ever wondered why you get excited when you set a goal or think about buying something new? Ever felt a little unmotivated waking up at 5am to train for that goal or not quite so impressed with your new purchase when it arrives? There is a reason, there is a chemical in the brain that controls these things and many more. Welcome to the party Dopamine......the molecule of more! In this weeks show Tom Walker and I discuss dopamine and who we could potentially use it better whilst avoiding some of the traps that we all fall into!

Joe Cohen won the genetic lottery of bad genes. As a kid, he suffered from inflammation, brain fog, fatigue, digestive problems, anxiety, depression, and other issues that were poorly understood in both conventional and alternative medicine. Frustrated by the lack of good information and tools, Joe decided to embark on a journey of self-experimentation and self-learning to improve his health - something that has since become known as "biohacking". After creating the biohacker's ultimate resource website, SelfHacked, Joe moved on to found SelfDecode, the ultimate biotech software platform for DNA and lab-based health recommendations. Today, Joe leads a team of trained scientists, MDs, PhDs and skilled engineers at SelfDecode to help thousands of people take their health into their own hands with holistic and natural recommendations based on their own health data. In this weeks show we chat about leveraging AI along with DNA to ultimately try and achieve better health, predict trends and allow people to enjoy better quality of life. Super interesting on many levels. Connect with Joe: https://www.instagram.com/selfdecode/ https://www.linkedin.com/in/joe-cohen-40a56733/ https://selfdecode.com

Do you feel like you have hit a plateau? Do you feel like you are going backwards? Have you stopped making progress and lost a bit of your mojo? Stay cool, everything is fixable. In this weeks show we move through 7 simple points that will help you get clarity on where you are at and ensure you keep moving forward toward what you want in life. These are the 7 points what we discuss in the show: What was the goal in the first place How do you define progress What are the "check in" points What are the external factors Have priorities changed Can you do all of this at once What needs to change in your life

Udo Erasmus is the founder of Udo’s Choice - found in Whole Foods and other health food stores worldwide. He invented the machinery for making oils, enzymes, probiotics and more. Udo first pioneered FlaxSeed Oil and the Healthy Fats industry.. Udo is an acclaimed author, speaker and expert on TOTAL SEXY HEALTH. He has an 8 step process that takes into consideration all of the elements of whole health that includes our mental health, presence and awareness, our life energy and being in harmony with nature and humanity. Connect with Udo: https://instagram.com/udoerasmus linkedin.com/in/udo-erasmus-78949314

Do you keep a gratitude journal? Are you comfortable with reflection? Some do, some do not, some are some are not. But why? What actually is gratitude? Why is reflection important? How could you use these tools to make your life better? Spend some time with me today as I give you some real life examples and actionable points on how to incorporate both gratitude and reflection into your daily life with the simple goal of living a great and happy life! Easy peasy!

“Every week, 125 people in the UK take their own lives. 75% of all UK  suicides are male.” In May 2016 Andrew Shepherd,  A Royal Air Force Physical Training Instructor, originally from  Ballachulish – Scotland took his own life. In January 2017 Andrew Morris, A Royal Air Force Physical Training  Instructor, originally from Falmouth – Cornwall, took his own life. Both of these guys were good friends of Frankie Tinsley and less  than 6 months earlier Andy and Frankie had planned to organise some form of  Charity event spanning England, Wales and Scotland. Fast forward and at the end August Frankie completed the Talisman Triathlon, cycling, running and swimming from Lands End to John O'Groats in the UK. This is his story! Connect with Frankie: https://www.justgiving.com/fundraising/talisman-triathlon https://www.instagram.com/talismantriathlon/?hl=en

What went down at Ultra X 250km through Wadi Rum Jordan? In this show Marcus talks about why someone would sign up for a race like this, he shares some of the things he learnt and lays out a couple of challenges & things to think about if you are considering taking on an ultra marathon. Enjoy the show

Heard of the "Keto Diet" but not really sure what it is, how it works or why it works? You are like millions of other people then. In this show we talk to "Guy Gone Keto" Thom King who not only lets us in on the Keto secret but also introduces us to diabesity and highlights where we are headed as a race food wise! In addition we also venture into reflection, gratitude and Stoicism! Part CEO, part personal development wonk, and part biohacker info geek, King is a self-confessed serial entrepreneur. He follows more of a “you aren’t doing well unless you’re also doing some good” line of thinking. Thom is an incredible human with a great story. Enjoy the show. Connect with Thom: https://www.instagram.com/thomkingpdx/?hl=en http://thomking.com/

Binge eat, binge train, binge watch. There are many things both good and bad in life that we are "binging" on. But why? We are joined this week by Dr. Glenn Livingston who explains to us the how and why of binging and what we can and should do about it! Glenn Livingston, Ph.D. is a veteran psychologist and was the long time CEO of a multi-million dollar consulting firm which has serviced several Fortune 500 clients in the food industry. Disillusioned by what traditional psychology had to offer overweight and/or food obsessed individuals, Dr. Livingston spent several decades researching the nature of bingeing and overeating via work with his own patients AND a self-funded research program with more than 40,000 participants. Most important, however, was his own personal journey out of obesity and food prison to a normal, healthy weight and a much more lighthearted relationship with food Connect with Glenn: Website: www.NeverBingeAgain.com Blog: www.neverbingeagain.com/TheBlog/ LinkedIn: https://www.linkedin.com/in/drglennlivingston/ Twitter: https://twitter.com/NeverBingeAgain Facebook: https://www.facebook.com/NeverBingeAgain/ Books: Never Binge Again

 Fasting is nothing new, it has been used around the world for hundred of years. However in recent times we are seeing an increasing number of people turning to fasting in desperation to cure a number of "self inflicted" as well as hereditary illnesses. Dr Alan of TrueNorth Health center has seen over 20,000 patients go through fasting protocols at his clinic with some mind blowing results that he shares in todays show. Dr. Alan Goldhamer is the founder of TrueNorth Health Center, a  state-of-the-art facility that provides medical and chiropractic  services, psychotherapy and counseling, as well as massage and body  work. He is also director of the Center's groundbreaking residential  health education program.Articulate, inspiring and energetic, Dr. Goldhamer is one of the most  pioneering and dedicated visionaries in health today. An outspoken  professional who doesn't shy away from a spirited debate, he is deeply  committed to helping people stuck in self-destructive cycles reclaim  their ability to change their lives. Dr. Goldhamer has supervised the fasts of thousands of patients.  Under his guidance, the Center has become one of the premier training  facilities for doctors wishing to gain certification in the supervision  of therapeutic fasting. Connect with Dr Alan: https://www.healthpromoting.com/clinic-services/staff/alan-goldhamer-dcThe Pleasure Trap bookhttps://www.amazon.co.uk/Pleasure-Trap-Mastering-Undermines-Happiness/dp/B07FB4F5RG/ref=sr_1_1?dchild=1&qid=1630061503&refinements=p_27%3AAlan+Goldhamer&s=books&sr=1-1 Resources: Here is a list of links that may be of interest to you. https://www.healthpromoting.com/learning-center/articles/british-medical-journal-follow-water-only-fasting-and-exclusively-plant-foo (lymphoma case report update in British Medical Journal) http://www.healthpromoting.com/sites/default/files/imce/Water%20Fasting%20and%20Lymphoma%20Case%20Study%20TNH.pdf  (fasting and Lymphoma case report in British Medical Journal) http://www.healthpromoting.com/learning-center/articles/medically-supervised-water-only-fasting-treatment-hypertension (fasting and high blood pressure) http://www.healthpromoting.com/learning-center/articles/medically-supervised-water-only-fasting-treatment-borderline-hypertension (fasting and moderate high blood pressure) http://www.healthpromoting.com/learning-center/articles/clinical-fasting http://www.healthpromoting.com/learning-center/articles/fasting-molecular-mechanisms-and-clinical-applications (fasting mechanisms) http://www.healthpromoting.com/learning-center/articles/alan-goldhamer-dc-water-fasting%E2%80%94-clinical-effectiveness-rebooting-your-body (interview with Dr. Goldhamer) http://www.healthpromoting.com/learning-center/truenorth-tv/pleasure-trap-douglas-lisle-tedx-fremont (tedx talk on the pleasure trap by Dr. Lisle) http://www.healthpromoting.com/learning-center/truenorth-tv/fasting-your-health-lifestyle-magazine (TV show on fasting with Goldhamer and McDougall) http://www.healthpromoting.com/learning-center/articles/gq-article-how-terrible-insufferable-six-day-water-fast-made-me-new-man (GQ article on fasting at TNHC) http://www.healthpromoting.com/learning-center/truenorth-tv (fasting lecture by Dr. Goldhamer) http://www.healthpromoting.com/learning-center/truenorth-tv/tv-news-reports-water-only-fasting-healing-chronic-migraine-headache (TV news reports on fasting and TNHC) https://www.healthpromoting.com/learning-center/truenorth-tv/fasting-ancient-solution-modern-problems

Since childhood Dan Dowding had a fascination with mountains and a desire to summit the worlds highest Mount Everest at 8,848 meters. In May 2021 at the age of 49 his dream came alive. Dan's expedition was unique being led by mountaineering legend Nims Dai and in this show he shares with us some of the most mind blowing parts of the trip, how they did things different and how coming down is certainly harder than getting up. Connect with Dan: https://www.instagram.com/dandowding/ Beyond Possible book https://www.amazon.ae/Beyond-Possible-mindset-summitted-winter/dp/1529312248/ref=sr_1_1?dchild=1&keywords=beyond+possible&qid=1630904771&sr=8-1

Ben Patrick suffered from knee pain since his youth but was not willing to accept that he would never "slam dunk" again. He has made it his mission to help people all over the world alleviate knee pain and continue to live active lives by applying simple movement patterns into his ATG program.Ben makes things super simple as he addresses the body from the ground up in his quest to figure out how people of all ages can maintain and develop athletic performance. He also has a goal to be able to slam dunk with his son when his son is 18 and he is close to 50, very cool!Connect with Ben:https://www.instagram.com/kneesovertoesguy/Get his program:https://www.atgonlinecoaching.com/

In this show we answer 16 very random questions, some similar, some deep, some fun. I came up with these questions  as things I would like to ask guests but thought it was not right if I did not have answers for them myself so in a totally off the cuff and unprepared show I attempted to answer them. Do the exercise yourself, it's pretty good fun.

Olympic Coach, CEO, Speaker and Corporate trainer James Micheal Lafferty joins us today to share a whole load of knowledge on a whole load of things. James shares his first hand experience on what it takes to win at the olympics and how he has taken lessons from sport into the corporate world. James is the CEO of Fine Hygienic Holding (FHH), a leading wellness group and manufacturer of reusable PPE, antimicrobial disinfectants, and hygienic paper products, who have recently launched the Motiva Immuno and Neuro Boosters – expanding its current portfolio of innovative wellness products to benefit a broader range of consumers in the UAE and wider region. Connect with James: https://www.linkedin.com/in/james-michael-lafferty-2737071/?originalSubdomain=ae Find out more about the Fine products: https://www.thefineshop.com/pages/motiva-immuno-booster https://www.thefineshop.com/pages/motiva-neuro-booster

"Val D'Aran by UTMB 2021 saw four races, 3,116 runners, 2,110 finishers. Nobody said it was easy, because if it was, the route would not be so spectacular." From InnerFight we had 3 coaches and 4 clients over there racing.  In this show Rob and Ivana join Marcus to talk about their race experience and why you should think about this race for 2022! Resources: Show 701 Marcus's race report here

On June 12th Troy Jones completed his 3,931 kilometer foot crossing of Australia as he arrived in Sydney having set off from Perth 74 days earlier. A trip packed with highs and lows from not having access to basic supplies to wanting to break his ankle so he could stop. All for a great cause as Troy told us back in show 685 he was running to raise funds and awareness for the Mindful charity helping develop education for mental health. In this show he shares the experience with us, the number of pairs of shoes he went through, his experience around eating raw pasta and his amazing girlfriend who supported him during his two month run. Enjoy the show. Connect with Troy: https://www.instagram.com/_troyjamesjones/?hl=en Visit his site https://www.crossingforacause.net Visit the charity https://mindfullaus.gofundraise.com.au/ Listen to his first show:  https://www.innerfight.com/685-running-from-perth-to-sydney-with-troy-jones/

The  Paleo diet consists of food that best replicates that eaten during the Paleolothic era. It is free from processed food, dairy products, grains, sugar and legumes but based around plants, animal products, vegetables, fruits and nuts. A paleo way of eating improves health through improved body composition and metabolic function based on the fact that the food that is being eaten is more in line with the way humans are designed to eat rather than the more engineered food we are seeing in the modern era. Resources: www.smithstpaleo.com

Richard "Harry" Harris, SC, OAM, is an Australian anaesthetist and cave diver who played a crucial role in the Tham Luang cave rescue. He and Craig Challen were jointly awarded 2019 Australian of the Year as a result of that rescue. In June and July 2018, a widely publicized cave rescue saved the lives of members of a junior football team who were trapped inside the Tham Luang Nang Non cave in Chiang Rai Province, Thailand. Twelve members of the team, aged eleven to sixteen, and their 25-year-old assistant coach entered the cave on 23 June after football practice. Shortly afterwards, heavy rains partially flooded the cave, blocking their way out. In this show Harry talks us through the rescue that he had such a crucial role in from the moment his phone rang to the end of the rescue effort. It's epic!! Connect with Harry: Real Risk podcast https://realriskpodcast.com/ Australians of the year https://www.youtube.com/watch?v=AMZcmH2EvDA https://www.instagram.com/richardharrisdiver/?hl=en

On June 10th 2021 SHOW NO WEAKNESS #0 took place!  A 24 hour initiative that had its participants "explore mental and physical resilience" through a variety of challenges.  This concept is for anyone who wants to learn more about themselves, physical ability is not the limiting factor! As the handbook says "The only reason people fail to complete the 24 hours is due to their own personal weakness." In this weeks show Ivana and Marcus discuss how they came up with this concept and shared a few clues into what people can expect. If you are interested in taking part drop them a mail. [email protected] [email protected]

Matt Bush is an incredible human being with an incredible mindset who was born with half of his left arm missing. He has a goal to win gold in Taekwondo in the Tokyo Paralympics. Matt started playing sports from a  young age making it to county level for football and rugby. He threw the qualifying distance for the javelin in the Rio Olympics but did not go due to an injury.  It was after this that he transitioned to Taekwondo and started fighting internationally. Simultaneously he became the number 1 in Great Britain for shot putt but sadly had to isolate during the selection competition ruling him out of throwing in Tokyo.  He has however qualified for Tokyo in Taekwondo and is preparing to win gold there as he explains in the show. Connect with Matt: https://www.instagram.com/matt.bush1/?hl=en

Is there something holding you back that you just can not put your finger on?  Do you sometimes wake up with super low motivation? Are there times when you question everything and find no answers?  You are not alone....in this show we investigate different ways that you can unlock yourself by removing blocks and answering some of those questions. Enjoy the show.

Fasting is nothing new to many of us as it has been used my humans for multiple reasons and literally for centuries. Dry fasting however is perhaps not the most common form as we are always educated that without water we will simply perish in a few days! This weeks guest Trevor has found great healing and the ability to unlock new levels of himself through dry fasting as he shares his story in this show! Please listen carefully to what Trevor says and the warnings he gives and do not just stop drinking water tomorrow! Connect with Trevor: https://www.instagram.com/fastingwithtrevor/?hl=en

InnerFight Endurance UK is up and running and this week we catch up with Lee Bradbury the man that is making it all happen over there and also has some pretty epic challenges to share with us all! In 2019 we set a goal to have InnerFight endurance in 3 countries by 2022. Setting up InnerFight Endurance UK takes us 66% of the way there. We will be serving UK based clients for all of their endurance goals, growing our global community and serving local communities in the UK. Having spent some time in the army clearing out landmines in Afghanistan Lee has always been up for a challenge in high risk environments which lends itself quite nicely to his ultra aspirations. Already a proven athlete and coach Lee is base din the lake district and will coordinate the InnerFight Endurance UK business from there. Connect with Lee: https://www.instagram.com/if_enduranceuk/

Meaghan B Murphy is an author, editor, on-air personality, lifestyle and health expert and influencer, a home-hack master and certified trainer. Meaghan was recently named Editor in Chief of Woman’s Day (the #1 selling magazine on newsstands), charged with energizing the brand across print and digital. She recently released her book "Your fully charged life" which is essentially a toolkit based on raw life experiences which she has had a number of. In this podcast I ask her questions that hit all emotions as having listened to her book I had a feeling this would bring out the nest in her. The result. A pretty awesome show. Thanks Meg! Connect with Meaghan: https://www.instagram.com/meaghanbmurphy/ https://meaghanbmurphy.com/about/

"Stainable Education" is this weeks topic as we are joined by the principle Brett Girven of The Arbor School an Ecological School in Dubai based on the national curriculum for England. We talk all things from learning in a "bio dome" to how InnerFight are partnering with this amazing school to better serve both our communities. The Arbor School is an exciting, dynamic and forward-thinking school that prepares young people for a rapidly changing world, nurturing a core belief in environmental mindfulness, responsibility and the importance of sustainability. Arbor is home to innovative problem solvers and creative thinkers with a strong set of ethical values and a deep understanding of the world we live in today.   Pupils are encouraged to be engaged, resourceful, curious problem solvers whilst connecting with nature and their world. Connect with Brett: https://www.linkedin.com/in/brett-girven-355693114/?originalSubdomain=ae Reach out to the school: https://www.thearborschool.ae/ https://www.instagram.com/arbordubai/

From middle aged Mum to Online Mind, Body Transformation Coach and Podcast host, Natasha helps Menopausal Mums, take the first step towards a healthier & happier life by reclaiming their confidence, rediscovering their self-worth and regaining their SASSY. #SculptAStrongerSexierYou. Imagine googling "am I too old to be a personal trainer / fitness coach" at the age of 45 as you search for a career change and a new lease of life. Well in this show Natasha tells us how she did that which leads to a really awesome chat about so many thing that will help so many people. Enjoy the show. Connect with Natasha: https://www.nbefit.co.uk/ https://www.instagram.com/Sassy10Fitness/ https://www.instagram.com/ThePlantedMindsetPodcast

Like it or don't, CrossFit has had a huge impact on the global fitness community over the last 20 years. Some have made a living from it by being an athlete, some have made a business from it. Lives have been changed and new limits have been set.  At the same time some have been injured beyond repair and just 12 months ago we saw the founder of CrossFit involved in all sorts of strange controversy which saw him step down from his post. So what's the deal? What's the effect?  That's what we discuss in this weeks show.

What is good leadership? How important is "culture" in our lives today? Are we all made to be part of a team? We attack these and many other great questions in todays show with Jamy Bechler. Jamy Bechler is the host of the "Success is a Choice" podcast and author of three books, including "The Bus Trip". He spent 20 years as a college basketball coach and high school AD. Bechler now works with high-level corporations and sports teams helping them maximize their potential in the area of leadership, culture, and teamwork. Connect with Jamy: https://jamybechler.com/ [email protected] Twitter – @CoachBechler Facebook – JamyBechlerLeadership Instagram – @CoachBechler Linkedin – JamyBechler

Whilst the world may know of the UAE for all the amazing buildings and the incredible pace at which the country has grown there are still a number of hidden natural secrets here. In this show we chat about places to get out and enjoy the natural parts of this awesome country.

How much water should I be drinking? Do I need sports drinks? Is urine colour a true reflection of my hydration levels? As summer approaches  and the mercury rises we find out from Precision Hydration founder Andy Blow the answers to these questions and many others in this weeks show. Andy Blow is a Sports Scientist with a degree in Sports and Exercise  Science from the University of Bath. An expert in sweat, dehydration and  cramping, Andy previously worked as the Team Sports Scientist for the  Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. An elite level triathlete in his younger days, Andy has finished in  the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra  World title. It was Andy's own struggles with cramp and hydration that led to him  specializing in electrolyte replenishment and founding Precision  Hydration. Andy is a leading figure in the world of sports hydration and has  worked alongside Dr. Raj Jutley, as well as other top sports  scientists, to co-author a number of studies and books. Connect with Andy [email protected] www.precisionhydration.com https://www.instagram.com/precisionhydration/?hl=en https://www.instagram.com/andyblow/?hl=en Blogs we talked about in the show: Measure your sweat rate  https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/ () Hyponatremia https://www.precisionhydration.com/performance-advice/hydration/different-types-of-sports-drink-and-when-to-use-them/ Different sports drinks and when to use themhttps://www.precisionhydration.com/performance-advice/hydration/what-is-hyponatremia-and-how-can-you-avoid-it/  Discount code: Get 15% off you first order of electrolytes at precisionhydration.com  enter the code INNERFIGHT at checkout.

Val d’Aran by UTMB® is the new mountain running event in Val d’Aran, the essence of the Pyrenees. The first edition will be held next July 9th, 10th and 11th, 2021.  This event is part of the international UTMB® labelled events, incorporated into the Ultra-Trail® World Tour’s circuit. In this show Marcus, Rob and Ivana talk about the race, the challenges they see coming up, how people can prepare and what they are expecting for themselves as they prepare for it. For more details: https://www.aranbyutmb.com/en/

7 Emirates, 7 days and 700 kilometers, what a great set of numbers. Those are the numbers that made up Sean Burgess's latest challenge as he completed the width of the UAE on foot! What better person, what better story to mark our 700th episode of the Innerfight podcast! To top it all off in completing this challenge Sean sets a Guiness world record. We have a great chat with him in this show as he really makes us believe that anything is possible as he explains his unique mindset and approach to challenges and life. Connect with Sean: https://www.instagram.com/seanburgess_me/ https://www.7emirateschallenge.com/

Yasmine Salaam is a mother of 3, has called Dubai home for most of her life and is on a missions to run every single street of Dubai......2 years in she has covered 40%! She was not a natural born runner, quite the opposite she explains to us as she was more of an academic in her earlier years, something she continues to pursue now as she reads extensively and also loves to write. But running caught her attention several years ago and it has occupied her mind and life in various ways since. Yasmine is an incredible human and was awesome to chat to. Enjoy the show. Connect with Yasmine: www.instagram.com/pinktaxi_runner

Sport in any form should not only be for those of a particular age should it?  That's why Matt has joined our team, to not only coach adults but also to develop juniors. Matt comes from an incredible sporting background of being involved in both playing and the coaching of top level football. He has spent the last 4 years developing junior endurance athletes in the UAE as well as pursuing his endurance aspirations at the highest level. In this show we chat all about juniors in sport, the do's the don't and how everyone can make sport more enjoyable for those that they love. Enjoy the show.

Paul Dillon is the Director and founder of Drug and Alcohol Research and Training Australia (DARTA)  and he is passionate  about ensuring that the community has access to accurate and up-to-date  alcohol and other drug information. In this show we talk all things drugs, alcohol and addiction, the impact of COVID on addictions and how we can help others and ourselves. Drug and Alcohol Research and Training Australia (DARTA) aims to  provide education and training expertise as well as high quality  research assistance on a wide range of alcohol and other drug issues. DARTA specializes in providing education and training to a wide range  of audiences and can tailor presentations to suit any agency’s  requirements in the area of alcohol and other drugs. Each year, we  present education sessions to hundreds of school communities right  across Australia, delivering information to students, teachers and  parents. In addition, DARTA has also been asked to present to a wide variety  of community groups and organizations at conferences, seminars and  workshops both nationally and internationally. Connect with Paul: Email: [email protected]  Web:  http://www.darta.net.au

"What are you training for?" is a common questions we hear and many people have many different answers, many don't have an answer at all! Are we not all "training for life" to live better, to wake up each morning with the ability to say, "yes today I am living!" That's what this weeks show is all about as we break down physical, mental and emotional training, talk about setting goals based around sustainability, fun, aesthetics and living. Enjoy the show! Marcus

If you are a regular listener to the show you will recall the interview I did with Corey Phillpott back in November in episode 677 where Corey told us he was going to pull a 1.6ton car 42.2km in March this year! Well when he said it to me and I saw the look in his eyes on the call I knew he would do it. In this show he shares the experience with us, the underlying motivation and all the feelings and emotion of setting a new world record. All this from a 23 year old. Mind blowing what his future will hold! Donate to a great cause here: https://www.childsafe.org.au/ Connect with Corey: https://www.instagram.com/cozfit_/

Technology is changing us in many ways, it's bringing us a whole load of benefits but at the same time a whole load of distractions and is like a bad addiction to many. How can we manage it better, use it to our advantage and cut our addictions?  Two things gave me the idea for recording this show. Firstly last weeks show with Brian Bogert and secondly was reading Satya Nadellas book "Hit Refresh" Yes we are in a very technologically advanced world, yes there are benefits, yes there are draw backs but it is somehow still early in many ways and I think we can take some steps to make technology work for us and not the other way round. Thanks for listening.

When he was just seven years old, his left arm was detached in a vehicle accident. Throughout his childhood people often asked, “What happened to your arm?” They expected a sports injury or playground mishap—not the raw, painful truth that a truck tore it off. But instead of succumbing to suffering because of the injury, Brian fully recovered and flourished with a reattached arm, thanks to his persistent and proactive focus. He learned early how to move beyond what happened to him by creating an intentional mindset. Bio Brian Bogert is a passionate human behavior and performance coach, speaker, business strategist, top sales professional and philanthropic leader who believes in helping growth-minded individuals achieve the best version of themselves: their most authentic selves. Brian teaches how to leverage radical authenticity and awareness to create the intentional life you’ve been dreaming of, but have struggled to create. His revolutionary strategy—embrace pain to avoid suffering—has helped individuals and companies break beyond their normal to achieve the success in life and business that they’ve always wanted. If you want to create a life of no limits and gain freedom, Brian and his team will get you there. Connect with Brian: https://brianbogert.com/ https://www.instagram.com/bogertbrian/

Everyone is talking about morning rituals and routines which are important but how often do we hear people asking out our evening rituals? Aren't the things that we do in the closing hours of the day as important because they impact our sleep which in turn impacts our readiness to carry out our morning rituals and have a great day?

Brian's journey of helping people create transformational change in their lives began at the age of 14. As a result of experiencing significant emotional pain throughout childhood, a desire was kindled to understand the human psyche and uncover the keys to unlocking a person's inner power. Brian earned his degree in Psychology from the University of Colorado, taking particular interest in neuroscience, psycho-pathology, clinical psychology, and the principles of peak performance. Just a few short years after graduating from college, Brian's love for another creature — none other than "man's best friend" — and his knack for training and behavioral rehabilitation led to a career in dog behavior. Brian is a Certified Dog Trainer (IACP-CDT) with extensive experience as a practicing dog behavior specialist. He is a former Vice President and member of the Board of Directors for the International Association of Canine Professionals, and is the owner of Altitude Dog Training and Uptown Dog in Longmont, Colorado. His expertise of the interplay between dog behavior and human psychology gave rise to his first book, Transformational Dog Training: Bring Out the Best in Your Dog by Bringing Out the Best in Yourself, which explores the critical relationship between human stability and personal development, and the behavioral stability of companion animals. Enjoy the show! Connect with Brian: www.instagram.com/brianbergford www.bergfordperformance.com

Think about 30 years ago (if you were around) and what was a "fitness coach" back then? What was their role for you as a gym goer and also what was their role in society. Then fast forward to today, are your expectations the same? Do they deliver the same. Interesting huh? Well thats what I talk all about in todays show. From mum teaching aerobics on a squash court to various parts of my job and the industry as it is these days and the huge impact the last 12 months has had on it. Hope you enjoy.

Annika Naidoo is back on the show for the second time as we talk ebooks, compartmentalizing life, having a monthly board meeting with your partner and all the positives that have come from COVID! Some of you may remember Annika from show 612 almost a year ago now where we spoke a lot about "Yoga for the athlete." Today we continue that conversation and it was great to learn that Annika has in fact written 4 ebooks since we last chatted 3 of them focussed on her yoga practice. She also shares with us what she has been up to in the last 12 months and proves that COVID has brought a number of silver linings! Enjoy the show. Marcus

At the end of 2020 there was a resounding message on many platforms that the bad that was of 2020 was just going to disappear as the click struck midnight on 31/12. Well I would also love to buy into that fantasy but I think a bit of reality needs to come to the party here. Yes 2021 can be better and we certainly hope that it will be better but please folks stay cool and watch out for those false summits. In this weeks show we talk about how to manage false summits and stay motivated although the peaks and the troughs of what is certainly already promising to be a great year!

Cultural norms and traditions shape us to a large extent but are they holding us back? Are they stopping us from being the real us? Are they forcing us to live a way that perhaps we do not like? This week I sit down with Moutani Goswami who shares a mind blowing first hand experience. This show is quite moving in places and incredibly powerful, enjoy it. Connect with Moutani: https://www.instagram.com/moutani_goes/?hl=en

@groceryninja was a top level athlete who was always curious about the impact nutrition would have on both his and others performance, so he went digging. Fast forward over 10 years and Matt (originally from California) lives in Australia with his wife and mentors nutrition coaches around the world. Matt remains true to some powerful basics of community, speaking out, supporting other humans, being in nature and moving. This show is loaded with super interesting tips for living an awesome life and feeling great everyday through the right nutrition. Connect with Matt. https://www.instagram.com/beyondmacros/?hl=en https://beyondmacros.com/

In April 2021 Troy Jones will run 60km for 65 days straight and in doing so cross the width of Australia from Perth to Sydney which is just under 4,000km "I’m Troy Jones, I transform the bodies and minds of young people every day through mindset coaching and fitness. For the past 18 months I have embarked on a journey that often requires me to run 60kms in a day in 30 Degree heat. Why would someone do this? Well, I went through undiagnosed depression for years that I masked with severe drug use. Every week I would have crippling thoughts that I escaped through using party drugs only making the cycle more and more severe as time went on. “ What a great guy and what great motivation. I really hope you enjoy the show and check out Troy’s site right here. Connect with Troy: www.instragram.com/_troyjamesjones www.crossingforacause.net

Welcome to a new year of podcasts. Rather than the normal tripe of setting big scary goals for the year and me firing you up with stuff everyone says but very few do I thought we would get a bit more real for this one. I called in Tom Walker who has had a roller coaster of a journey with the sport of triathlon as he has followed his dreams to race at the world champs but of course like many of us COVID had different plans. For pretty much the first time ever Tom in how own words is "opening up" and in doing so going through some really cool therapy. I know this show was not easy for him to do but I also know it is the start of something truly great for him and hopefully for you also. Enjoy the show. No Weakness. Marcus

2020 has been......complete that sentence. I can imagine this may throw out some super interesting answers, there is only one rule in this game, for every negative statement you have to make 2 positive ones. It is not that hard, enjoy.

Celebrate you say in these crazy times? Well yes of course. Whilst the situation for many may not be what they visualized it to be I can assure you if you are looking at things the right way the situation is all good! Seasons greetings to you all. Thanks for listening to the show. This is just a nice short message to wish you all the very best. Marcus

Matt Fox is a  former pro athlete, qualified personal trainer, cancer survivor, and time-stressed  dad. He was nominated for “Fitness Influencer of the year 2020”. For over 5 years Matt as been using his own body to train, it’s not just something that he picked up during COVID like a whole bunch of fitness influencers as he tells us in this show. Matt started documenting his journey and his home workouts and they started to get traction. He now has a huge social media following and is making an impact on peoples lives all around the world. Connect with Matt https://www.instagram.com/mattycfox/ http://mattcfox.com/

"Hi, I’m Chris Williamson. I host a podcast called Modern Wisdom, own an events company in the UK and coach people to get more out of life.  I think a lot about how to live a good life, finding your purpose, maximising human performance, productivity, fitness and psychology.  That being said – I’m curious about everything so you’ll also find me interviewing pornstars, discussing the likelihood of alien civilisations and discovering what it’s like to be a soldier in the Special Forces.  This website is a collection of stuff I’ve created and other people’s work which I’ve found fascinating. If you want to check out my writing, you’ll find all of my articles here.  My passion lies in learning about myself and the world around me. I hope that some of the things I’ve discovered might help you to make sense of life too.  Thank you for joining me.” Sounds super interesting right? That is why I got Chris on the show…….he is super interesting.  Enjoy it! Connect with Chris: https://www.instagram.com/chriswillx/ Subscribe to his podcast - https://apple.co/2MNqIgw Get his free Ultimate Life Hacks List - https://chriswillx.com/lifehacks

Jani Brajkovič was on the podcast literally one year ago to the day. In that show we dove into Janis incredible cycling career, the highs and some of the lows. This show is totally different in that Jani talks us through some insane life changes he has gone through in the last 6 months where everything seems to be changing in his life.  Jani has been a pro cyclist for years but at crucial stages of his career he would crash, get sick or simply not turn up on the day and he couldn’t figure out why. So he went on a journey to discover and in doing do looked into the behavior of his subconscious mind. Dug up events of his past that he is convinced shaped him and underwent perhaps one of the most transformative therapy series I have ever seen. Be warned this show is heavy but teaches so much. Thank you Jani. Connect with Jani: https://www.instagram.com/janibrajkovic/?hl=en

Ben Smith is 27 years old, has represented Great Britain in triathlon and follows a number of endurance sports. What he also follows is meditation and a desire to help others. In Ben’s words: "My passion in life is personal growth and aiding others to progress in their own passions and endeavours. Im obsessed with it. Im a big believer in creating a bullet proof mind through shear hard work, getting uncomfortable and also Meditation. I want to get more people meditating, especially younger people. My goal is to remove the stigma behind it and get it out there. Its not just a small beneficial practice that might help some people - its a real life changing practice that effects endless areas of your life and with so many people suffering now mentally we need to do something and take action to prevent it getting worse. From my perspective it helped me as an athlete to progress way further than I initially thought id go and for other athletes out there - it would absolutely do the same for them too. Meditation is a must. Many give up early with it because its ‘too hard’ or they ‘cant quieten their minds’. But this has to be overcome. A good teacher will help, which is where I come in.” Ben talks us through his journey and shares some useful insights into meditation that we can all learn. Connect with Ben: https://www.instagram.com/alignmindbody/

On march 3rd 2021 Corey will attempt to set a new world record for the worlds strongest marathon where he will pull a 1.8t car a distance of 42.2km. in under 17 hours. Who is Corey? "I am Corey Phillpott, a 23 year old father and ultra extreme athlete. In my teenage years I played a high level of rugby league representing NSW, Cronulla & Illawarra Steelers. 6 years ago in 2015 in quit footy and got caught up in taking drugs and partying every weekend, on the benders with the boys. pretty. much addicted to MDMA and cocaine. You know you're addicted when you're taking it mid week. I lost track of what was important in life and lost my way of life which to me was fitness. I gained around 39kg in a year from not training and just bendering to escape reality that my life was going nowhere or not where I thought it would be.” Corey will be taking on this challenge to support ChildSafe Australia https://www.childsafe.org.au/ Connect with Corey: https://www.instagram.com/cozfit_/

A lot of people may think I run a lot, talk about running a lot and therefore fast draw the conclusion that it's all about running and in doing so turn off or keep moving as they are not that interested in the running.For the most part its actually not about the running! Don’t believe me? Have a listen to this weeks show. References: http://www.innerfight.com/mdsmystory/  http://www.mjdsmith.com/travel-light/

What do we do when we can’t figure things out? What do we do when things get hard in life physically or mentally? Some of us deny it’s happening and try and continue as normal. Others give up. Neither seem to solve the issues we face. To get through, keep going and reach our goals we must have a solid decision making process, a formula for success……welcome to the ultra mindset! I was not dissimilar to the two options above in that when I came across adversity I would try and black it out, pretend it was not happening or in a way just give up thinking that “it’s not for me”. When I entered my first ultra and failed I knew this mindset had to change so I went on a journey to figure out a decision making process that would help me in tough situations in many areas of life. I share the process in this show in the Ultra Mindset. I hope it’s useful for you. No Weakness. Marcus Insta: What do we do when we can’t figure things out? What do we do when things get hard in life physically or mentally? Some of us deny it’s happening and try and continue as normal. Others give up. Neither seem to solve the issues we face. To get through, keep going and reach our goals we must have a solid decision making process, a formula for success……welcome to the ultra mindset!

Rami Rasamny was obese, a chain smoker and a binge drinker who woke up in the middle of the night one night on 2006 craving a cigarette. As he made his way to get one he caught a glimpse of himself in the mirror, it was that look that changed his life.  Rami talks to us about fighting addiction, the fear of failure, being scared to change but ultimately how he overcame his addictions and has since summited many mountains and more recently completed the Lebanon Mountain Trail of 470km in 7 days. Contact with Rami https://www.instagram.com/ramirasamny/ https://www.instagram.com/lifehappensoutdoors/

At what point do you progress? When is a certain weight too light and it’s time to move on? When should a 5km running goal become a 10km running goal? These are often tough questions and getting the answer wrong can have some seriously negative effects on our motivation and many other things in life. As kids we are told to dream big but when we dream too big we get told to slow down so perhaps we have been a bit confused since our early days. Over the years I have seen people hurt from trying to lift weights that they are not ready for and motivation shattered from people failing over distances that they have tried to run but of course failed. In this show I serve up a guideline to earning the right in many areas of life. Hope you enjoy it.

Tom Woolf was on our podcast 3 years ago in June 2017 where we spoke a lot about “Breaking 2”. Fast forward 3 years 2 has been broken, the business word has done a 180, life is totally different for many of us and sport may never be the same again. In this show Tom shares his ever interesting insights on so many different topics all within 45 minutes and gives us an unreal guide of how he manages self pity in a 30 minute window……and then moves on. He also shares some super interesting insights into EdAid a company that he founded and through which he is helping thousands of youngsters through university.  It’s always epic to spend time with Tom, he is a great human being and we can all learn a lot from him. Connect with Tom: https://www.instagram.com/tomwoolf/

Less thank 2 years ago Matt Heptonstall had blood cancer spotted in a random blood test he was undergoing. In September 2020 he completed 30 half marathons in 30 days. He was not a runner and prior to June 1st 2020 had not run for over 6 years. There are defining moments in our lives and as we learn in this show Matt has gone through a number of these in the last 2 years. One thing is insane and that is his calm nature. In this show Matt tells us all about his dance with blood cancer, changes he has made in his life, feelings and emotion and then he gives us an insight into those 30 half marathons. Enjoy the show. Marcus Connect with matt: www.instagram.com/mattheppy

Ivana Kolaric loves all things sport, adventure and nature and in 2019 took part in one of the worlds most grueling challenges the “Eco Challenge” which is currently screening on Amazon Prime. In this show we dive deep into Ivana’s childhood, what sport meant to here and then how it all stopped for a while and why! Is Ivana love for sport driven out of deprivation? How have her relationships developed and what makes her the happiest. Ivana also shares with us her training and preparation for the Eco Challenge as she talks us through some of the challenges her and her team faced and how they overcame them.  Connect with Ivana https://www.instagram.com/ivko_fitness/

If you are a lady and you like to run then you need to have a listen to this show with Steph Humphrey as she talks about how she is on a mission to help ladies get better at life through running Step is a new addition to our endurance coaching team. In this show we get to know her a bit more, get to learn about her running journey and also how she is helping other females enjoy the sport of running! Well worth a listen! Marcus

In 2018 I first met Akbar Naqvi, he wore weight lifting shoes to run the 400m, 800m or 1km parts of my CrossFit classes at InnerFight, we joked and laughed about it. One day he came to me and asked me if I would help him run an Ultra Marathon. There is a lot in between but I guess you could day the rest is history. Just recently Akbar ran 200km through the Al Qudra desert here in Dubai and I had the honor of supporting him. The guys over on the Run Strong podcast interviewed Akbar about the run and I thought it was only right that we feature that show right here this week. What a human being! Enjoy the show. Marcus

Jackson Laycock knows that what he wants from life is not the same as what his mates wants or what is the norm. At 21 he is an aspiring ultra runner. He knows how to say no to big night out and hangovers and has his sights set on a big running future. He has always been into sport which he says comes from his parents and is in fact very good at a number of sports but it is running and ultra running that have caught his attention. Jacko has an incredible mindset for a 21 year old and already has a number of the qualities of an ultra runner. As he chats about during the show he certainly needs some more experience but this is something he is ready to take head on, gown with and learn from. He likes to keep things simple and as all good ultra runners control what he can and let everything else and everyone else worry about themselves. Enjoy the show. Marcus Connect with Jacko https://www.instagram.com/jacko_laycock/

Yes we have launched a full on Yoga program here at InnerFight so who better to catch up and learn all about it with than the lady that runs it Claire! In this show Claire talks us through the various types of Yoga classes that are and will be on offer, which one folks should try out and really what to expect. As Claire says Yoga is for everyone and we should remove and preconceptions and just hop in and try. Enjoy the show.

Dan cooper spent 18 years of his life in the Australian Special forces, not the path he thought he would take as a kid but his desire to challenge himself led him to selection. He finished school with little desire to continue to study but has since gain a degree, two masters and is currently studying a PHD. In this show we talk about humans being one being but why we disconnect the physical, mental and emotional. We also delve deep in to what keeps us going when we are “tired”, the two types of pain and living in certain circumstances without emotion. Dan is a family man with great morales and having lived a life of challenging himself he is continuing to do so through some brutal ultra endurance challenges that he shares with us. Enjoy the show. Marcus Connect with Dan: https://www.instagram.com/dancooper_msc/

Making people better at life includes smaller people, gyms are not just for over 18 years old, that's why we have kids programs and an amazing person in Bonnie to lead these programs who we hear from in this show. Bonnie talks about her journey in fitness, being a mum of 4 and the massive impact she has seen in the kids she has coached in various areas of life. Connect with Bonnie: https://www.instagram.com/bontutt/ [email protected]

My name is Chris Brannigan and Hasti is my daughter, she has just turned 8 years old and she dreams of being a chef and a dancer. Hasti however has a rare genetic disease, Cornelia de Lange Syndrome (CdLS). CdLS is characterised by reduced growth, global developmental delay, feeding problems, speech and language difficulties hearing problems and, in many cases, limb abnormalities, but it is rare for children with CdLS to become adults who live independent lives, often needing round the clock care for their entire lives. No cure or treatments exist for this terrible disease which occurs in just one in every 30,000 live births, but we are committed to change that so that all children with CdLS, both now and in the future, can enjoy better lives. But to do that, we need your help. We just need £400,000 to pay for the research to create a treatment for this disease which has already started with the Jackson Laboratory in the United States. The clinical trials that will follow, will cost over £2,000,000. https://www.chop.edu/conditions-diseases/cornelia-de-lange-syndrome Cornelia de Lange syndrome (CdLS) is a genetic condition present at birth. It’s characterized by numerous physical, intellectual and behavioral differences. Children with CdLS usually have low birth weight, are smaller in size and height and have a smaller head circumference (microcephaly). Most also experience developmental delays that range from mild learning disabilities to profound intellectual disabilities. The syndrome takes its name from the Dutch pediatrician who was one of the first to formally describe it, in 1933. It occurs in an estimated 1 in 10,000 live births. Connect with Chris: https://www.instagram.com/hopeforhasti/ https://www.justgiving.com/fundraising/BarefootAcrossBritain

2 years back a young 16 year old mailed us here at InnerFight and said he wanted to move to Dubai and coach with us…….wild really when you think about it that 2 years on we not only have Reece Mitchell coaching here with us at InnerFight but we also get him to chat on the podcast. You will fast see that Reece has an amazing mindset when it comes to getting what he wants in life, dealing with failure and helping others become awesome human beings. If you come to InnerFight you will see and hear Reece around and if you don’t but want to have a chat with him drop him a mail or flick him a DM on the gram. Connect with Reece: [email protected] https://www.instagram.com/reece_mitchell15/

Like many of us Georgie McLean had an interesting time during the recent lockdown, however unlike many of us during that time she decided that in June 2021 she would run the length of the UK……875 miles. But why you may ask? Well aside from things like this just being suited to her personality Georgie has some super deep reasons and motivations that will not doubt get her through the challenge. We talk childhood, biggest fears, Stoicism and really just a passion for life in this show. Enjoy it. Marcus

Welcome to the new InnerFight, a new era for our brand and a totally new experience for our clients that remains routed to our vision of “Making people better at life.” In this show we discuss what is going on at InnerFight these days, what is different, what is better and most importantly why we have made these changes to our brand. Enjoy the show and we look forward to seeing you soon. Marcus

Sam Browning is a father of 2 with an amazing mindset and a super interesting story. He tells us how “going cold turkey” and making big changes in his life has seen him lose 37Kg in just 18 months. Not only that but he has taken on some awesome physical challenges and recently clocked 13km in a single run which is a huge milestone for him. Sam’s story is no different from many people that somehow let things go and suddenly Sam was 147kg, eating burger king on the way home for dinner! He knew something had to change and when he was out of breath running just 15m with his daughter the point was driven home. Sitting with his wife on Jan 1st 2019 they both made a decision to change their lifestyles. Huge change as Sam explains in the show and a lot of challenges along the way. If you are struggling Sam has a lot of great advice. Enjoy the show. Marcus

It's nothing new, if you want to be successful, to win at life then you need to be prepared. But what is preparation, what should we be thinking about, what should we do? Thats the key really isn’t it, people often tell us to prepare but we have no clue what to prepare! Do we ask?? Ha ha. Sometimes more is better and of course sometimes less is better but preparation in any form is super important if we are going to get what we want in life and have fun along the way. This show will give you some practical tips into good preparation for LIFE! Enjoy it. Marcus

This week we talk about this challenge that our coaches Tom, Rob, Rob and Marcus recently completed. They started at 4:24am and completed 50km ride, 50km run, 50km ride at Al Qudra in Dubai in the middle of the summer? Why would you do such a thing you may ask? What were the challenges? How did it all play out. In this show the guys have a very open and candid conversation about the challenge, where the idea came from and they also chat about hosting the same challenge for people but this time in cooler weather and in the night and not into the middle of the day where temps reached 52 degrees. Enjoy the show! Further resources: Toms report: https://tomwalkerfitness.com/f/into-the-light Marcus’s report: http://www.mjdsmith.com/into-the-daylight/

We crave instant gratification as we are able to get it in so many areas of our life. It is fast becoming our biggest weakness as it is leading to long term issues that we have to address. If you follow a fitness plan for a week or two you are often viewed on as weird! 2 weeks seems like a long time to be doing the same thing. And then walk in the people that have been eating a certain way for years and they are just look as as aliens.  Well long term commitment may well be what is missing for a number of people in life and this really is what needs addressing. Enjoy the show. Marcus

You have heard of OCR? and you have heard of Kilimanjaro? Well you are about to hear about OCR on Kilimanjaro. Epic probably does not do this race justice. Join us as we talk to David Pickles the founder of @worldshighestocr. Connect with David and the challenge https://www.worldshighestocr.com/challenge https://www.instagram.com/worldshighestocr/

“I feel great”….”I feel crap!” Which one feels like what, when, why and how on earth do we measure it? Daily check in on yourself is what this show is all about. We share simple hacks that will allow you to easily measure how you feel in a way that you can benchmark again! We heard it all to often that some days are better than others but why is that? This is a super important question. And when it comes to feelings how can we really measure them? Also an important question and sometime harder to answer. In todays show we give you the hacks that you need. Enjoy the show. Marcus

Jules Curtis is on a mission to live her best life to be able to coach others to do the same. She left her Corporate job and got a one way ticket to New Zealand to live the dream of being a traveling Life Coach. She's challenging life by doing things differently with lots of interesting learnings and fun stories along the way. Can she make Work Easy, Play Easy the new goal in life? This show will certainly make you think on a number of levels as we move from living your best life all the way to meditation, we hit waterfalls, hire cars and talk about not talking. This is not the last time we will ave Jules on the show that is for sure. Enjoy it.

Acai, acaaaai, aci…..pronounce it however you like, consumption Acai is on the rise around the world, but what is it, where has it come from, is it good for us, how much can we have? Yup there are a whole load of questions around it which we dive into in this show, we let you know what you should be ordering and how often. Acai is a small fruit, round, and black-purple in color. The fruit became a staple food in floodplain areas around the 18th century, but its consumption in urban areas and promotion as a health food only began in the mid 1990s along with the popularization of other Amazonian fruits outside the region. The key to your consumption of Acai is all down to what you have it with, how much and how often! Enjoy the show.

Welcome to episode 650, this podcast has been an epic journey, this show is another landmark number but the motivation behind it as never changed….”to give people as much value as possible.” Thanks for listening, enjoy the show.

Waking up early may come easier to some of us than others but in this show the case to make it happen is proven and strong. I have always been an early riser so I guess you could say it’s in my blood but as you will hear in this show I will go over the why’s and more than that the benefit. Of course like many things in life waking up early takes some training but once you train the body and mind then things in life start to change for the better. Enjoy the show. Marcus

The first modern Olympics were held in 1896 but their traditions date back to the 8th century BC. It is an iconic event littered with tradition, hard work, records and emotions. Could that all be able to change as there are whispers of video games being included in future Olympics? In this show I discuss some thoughts around a recent article in the Economist which delivered some very interesting insights into the participation in video games such as Fortnite and Leave of Legends. I look into the rich and interesting history of the Olympic games, where it all started, why it only happens every 4 years and some of the popular and less popular sports that we see in the spectacle that is the Olympics. Maybe this is a change we need, maybe it is what the modern world looks like and maybe as new sports are added, others are dropped off it is time to include the sports, hobbies or pastimes that get the most attention these days. What do you think? Good? Bad? Let us know on [email protected]

We have known what calories are for a long time but even 15 or 20 years ago the thought of counting them and or weighing food in order to ensure that you get the right amount was not something the layman would consider. If you were an “athlete” then maybe but otherwise not a chance. Fast forward to today and everyone seems to know about counting calories, whether they are doing it correctly or not is another thing. At the same time the number of eating disorders we are seeing and generally poor relationships we see that people have with food is on the rise at a scary rate. So whats going on? That is the question we answer in todays show.

Just 4 years ago Keith Russell started running as something he could do with his severely disabled daughter Alanna. It brought them both great joy and happiness. Sadly in December 2017 Alanna passed away but in the short time Keith ran with her they had a huge impact on many communities both in Ireland and further afield. What started as something they did together soon developed into something that would help Keith deal with being apart from Alanna as he explained to us “I had two choices and the world would have accepted if I chose to drown my sorrows but I didn’t I chose to keep running.” Since Keith has run a sub 3 hour marathon, completed the 173km Belfast to Dublin ultra, on Alannas second anniversary completed 100 miles on a 400m track and on 27th June ran 227km around an athletics track as he chased the Irish 24 hour record. In this show Keith speaks in detail about all areas of his life, lessons learnt and how he has overcome extreme adversity. Enjoy the show.

“You should read more” was probably a phrase we have all had shouted at us at some stage or another. But how, but when, but why? In this show we talk all about books, reading, podcasts and learning, how much is too much, how much is enough and when should we start doing! You can check out my book list right here www.mjdsmith.com/books and if you have any books you want to share please drop us a mail to [email protected]

Ever done a juice detox, been told to have a shake or been tempted by the new world of smoothies? This show is all for you and of course for those that have heard about all these things and yet are a bit unsure! In show I try and give you all you need to know about liquid nutrition by keeping it nice and simple and straight forward as well as giving you the truth about some of the detox juice cleanses out there. Enjoy the show!

If you live somewhere in the Northern hemisphere then I hope your mercury is rising and you are able to take advantage of some awesome summer weather. Right here in the Middle East it is of course nice and warm as we head into July so about time for a sort show on hydration, training in the heat, managing your training plans, recovering well and being ready to go again. There are a number of simple check ins for hydration and I share about 10 in this show. Add to this a slightly different approach to your training, no you are not going to lose all of your gains down worry. And then round things out with good revery and you will win big this summer. Thanks for tuning in to the show. Marcus

Brendan Foster CBE (born 12 January 1948)[1] is a British former long-distance runner who founded the Great North Run. He won the bronze medal in the 10,000 metres at the 1976 Summer Olympics, and the gold medal in the 5,000 metres at the 1974 European Championships and the 10,000 metres at the 1978 Commonwealth Games. The man is a legend and he is also on of our coaches (Rob Foster) Uncle so Rob managed to get him on a talk for our Endurance team. I loved pretty much every second of his talk and as I was listening back to it thought it would be fun to debunk his mindset so thats what I have done. Hope you enjoy the show.

The time is fast approaching when the “New InnerFight” will open and we are getting an increasing amount of questions so here is a quick show that answers the more frequently asked questions and gives you an insight into what we have been working on for you.

People are afraid and that is understandable. For the last few months we have been confined to our homes and listened to the media tell us how dangerous and deadly COVID 19 is. But then in the next moment facilities open up and we are expected to hop back like nothing ever happened. Meanwhile the campaigns to get us back have been images of fogging machines and people in hazmat suits. It's no surprise people are scared of going out never mind exercising in gyms and high contact environments. In this show we look to the science of all this fogging and sanitization and leave a number of points that the general population can do to make this situation better. Hop on board folks as fitness is the answer.

15 years ago there was no “box”, you walked into gyms and nobody smiled at you or knew your name. CrossFit was a huge force behind breaking that down. At these challenging times lets also remember the good times that this brand has given us all, the lives it has changed and the livelihoods it has created. We do not agree or support the recent comments of the CEO of CrossFit, however in this show we remember the good times and talk about how the future may look. I am sure this is not the last time we will discuss this topic on the show.

Dhiren Harchandani is an entrepreneur, a transformative coach, a consultant, an author, a keynote speaker, and Most of All, A teacher. He bridges his experience to actionable outcomes that drive meaningful results. He is a balance of inspiring and practical, thought-provoking and result-focused, fun and impactful! In this show Dhiren shares with us some super personal experiences that have led him to follow a life of “essentialism” and in doing so he explains the key tools that he uses in his life to make it better. Dhiren does not believe that everyone has to experience rock bottom to live their best life, however if they start to take conscious action today they can have everything they want in life. Enjoy the show. Marcus Connect with Dhiren: https://www.instagram.com/dhirenharchandani/?hl=en https://dhirenharchandani.com/

Is “Fit Bit” the “OG” of fitness wearables? What did they start? For tracking steps to tracking deep sleep. Where are we at with fitness wearables theses days? In this show we talk about the various brands of fitness wearables, what they do, what you can do with the data, why they are useful or if they cause additional stress and anxiety. You know if you have slept well right? Do you need something around your wrist and linked to an app to confirm that? Insta: You know if you have slept well or not don’t you? Or do you need a “fitness wearable” around your wrist that is connected to an app to confirm things for you. Tune in to todays show as we talk everything from the OG of fitness wearables to whats on the market and making big waves at the moment.

As we emerge from lockdown and people restart their outdoor fitness we have seen an insane amount of people running. They are running for all the same reasons that it is the most powerful tool we have but they may not know it. Last weekend I gave this talk to a group in the UK and was asked on social media to share the talk, we have gone one better and I recorded the talk again as a podcast for you guys. I am sure the show will resonate with many of you. Are you a 1, 2 or 3 when it comes to running? Enjoy the show. Marcus

Is this or isn’t it the million dollar question right now. In fact between the time of recording or publishing this show gyms in Dubai and or around the world may have opened. Some have already. But what does it look like? Are we running or wanting to run back to new gyms because we are missing our gym buddies? Are we excited about working out with all the new restrictions that may or may not be enforced? Or are we pretty happy wit working out at home and the results we have got from that over the last 12 weeks? All of these questions answered for you in this show and for sure a few more thoughts provoked as to what you workout, how you enjoy working out and what working out may be for you in the short term and longer term. Thanks for listening to the show. Marcus

Chester Santos – “The International Man of Memory” has left an impression on all corners of the earth. With his unique ability to not only demonstrate extraordinary feats of the mind, but also educate others to do the same, this U.S. Memory Champion is widely regarded to be the world’s leading memory skills expert. Through his entertaining & educational television and movie appearances, professional seminars, and best-selling books, Chester has helped millions of people around the world to realize the benefits of an improved memory and sharper mind. He is highly sought-after by the media for his exceptional skills and expertise. CNN, ABC, PBS, NBC, CBS, BBC, and the Science Channel have all featured Chester and his memory building tips for viewers. In this show Chester shares with us the 3 key things to having a better memory as well as taking me through two simple and effective exercises to improved memory. Take advantage of the offer Chester mentioned at https://memoryschool.net/ using coupon Code: MARCUS Connect with Chester: Instagram: https://www.instagram.com/chesterjsantos/?hl=en Website: https://www.internationalmanofmemory.com/events/speaking-engagements 2014 Tedx Talk https://www.youtube.com/watch?v=_kVrhC-nCaA

A lot of what Adam was doing is not dissimilar from what a lot of young men go through. They embark on a journey of acceptance on a number of levels. In this show Adam shares with us some very personal details about his life, his fight agains addiction, the highs and the lows. He gives advice that no matter who you are and what you get up to will resonate. Adam has a unique energy for life but as he admits in the show it has not always been this way and he now has daily practices which help him achieve this positive state of mind. Enjoy the show

A lot of what Adam was doing is not dissimilar from what a lot of young men go through. They embark on a journey of acceptance on a number of levels. In this show Adam shares with us some very personal details about his life, his fight agains addiction, the highs and the lows. He gives advice that no matter who you are and what you get up to will resonate. Adam has a unique energy for life but as he admits in the show it has not always been this way and he now has daily practices which help him achieve this positive state of mind. Enjoy the show

From the power of sport to the power of music, finding your flow and knowing that fitness is the cure this was another epic InnerTalks! InnerTalks is a concept we started in 2015 where people from various walks of lives and industries with various life experiences share something with us. Genuine stories that in themselves just inspire. Wolfi, Andrea, Rasha and Dia did an incredible job at inspiring us in this edition of the talks and we hope you enjoy listening. Thanks.

Hanan Wehbi was on our show in 2014 and although it has taken us 6 years to get her back on she is still as valuable as ever. In this show we talk all things from distractions to looking good naked before Hanan drops us an absolute beauty as she says we can solve many problems by just removing emotions. It is always amazing to chat to Hanan as she has so many thought provoking thoughts and delivers them in such a unique way. This conversation (as many podcasts are) was the result of a few whatsapp’s and 48 hours later we were recording. Thank you Hanan for your time. Enjoy the show folks. Listen to Hanan previous appearance on our show here https://www.podomatic.com/podcasts/innerfight/episodes/2014-06-25T04_52_55-07_00\ Connect with Hanan www.instagram.com/hananwehbi

The world never stopped spinning but everything ground to a halt almost like a large ship coming to a stand still. We all knew things would start to move again but no one knew nor does really know what is going to happen next. In this show I talk about data and the fact that in the last year I have read several articles about data theft and peoples fear of who is listening to their phones but when I asked people if they would use a data tracking app to cure Corona the majority said yes. We have also heard rumors about a vaccine becoming available within 12-18 months, however it normally takes around 10 years to develop a vaccine, would you be keen to be one of the first to have a shot? And then for all the positive impact we have seen on the environment lately there is a legit fear as increased hygiene seems to mean increased plastic so are we better staying home? Enjoy the show!

"In October 2011 David was struck by a vehicle, leaving him in an induced coma with a brain injury, with doctors telling his family members on numerous occasions to say their goodbyes. He awoke 7 weeks later missing a large portion of his skull and facing medical discharge from the Armed Forces and of course now a disability that would change his life forever.” In this show David shares with us some valuable tools on dealing with adversity as he opens up about some pretty raw parts of his life in the hope that he can help other people who may be in similar situations. Connect with David: http://www.davidomahoney.com/ https://www.instagram.com/daringgratefully/ Ted Talk https://www.youtube.com/watch?v=Lg52Jtc_NXo 4:40pm

Welcome back to another Sunday show and another “Sunday Session” from our endurance section. This weeks show digs into where the “Into the Darkness” challenges originated from and when the first one kicked off. Tom and Marcus then talk about their respective failures in their 2019 challenges giving some insight into the mental and physical side of pulling out of a challenge like this. You can also watch the video version with all of the photos over on our you tube channel. Thanks for listening.

Keynote speaker and best-selling author Nir Eyal writes, consults, and teaches about the intersection of psychology, technology, and business. He is the author of Hooked: How to Build Habit-Forming Products and Indistractable: How to Control Your Attention and Choose Your Life Nir founded two tech companies since 2003 and has taught at the Stanford Graduate School of Business and the Hasso Plattner Institute of Design at Stanford. Nir is also an advisor to several Bay Area start-ups, venture capitalists, and incubators. In addition to blogging at NirAndFar.com, Nir is a contributing writer for Forbes, TechCrunch, and Psychology Today. In this show Nir shared so much knowledge and at the same time so many tools that we could all put to use in our lives (check out the links below). Some super cool thoughts on the current state of the world and I am sure some motivation as well as the know how to kick some of those habits that are no longer serving you. Enjoy the show. Connect with Nir https://www.instagram.com/neyal99/ https://www.nirandfar.com/ Resources: NirAndFar.com/Indistractable Schedule maker tool: https://nirandfar.com/schedule-maker/ Summary article: https://www.nirandfar.com/skill-of-the-future/ Distraction guide here: https://www.nirandfar.com/distractions/ Habits vs routines : https://www.nirandfar.com/habits/

Every Sunday InnerFight Endurance hold “Sunday Sessions” which is an hour chat about life, races and adventures. Last week I joined Tom Walker to chat about our ride across the Wahiba Desert on Fat Bikes in 2018. I got my first taste for Wahiba back in 2014 and have since run across this 145km baron land and ridden a fat bike over it. It is truly a unique place, you don’t see anyone, the sand is soft, the sun is hot and the dunes just keep rolling. In this show we talk about the joy of adventure, of just doing something with some mates and having a great time whilst at the same time pushing our bodies and minds. Thanks for listening, enjoy the show.

"Well here is abit about me, my name is Andrew Phillips and im 37 years old. I’m an ultra runner and an all around fitness guy who’s been involved in every aspect of fitness from golf, triathlons, swimming, trail and road races, CrossFit and strength training. I suffered with anxiety from a young age for roughly about 20+ years from as far back as primary school. 7 years ago I had a total mental break down to the point I couldn’t leave the house and if I did I couldn’t leave praa sands where I lived, where this went on for a good 6 months. This was only a small part of what I went through, getting back out into the real world was the hardest challenge almost like climbing a mountain that never ended. This journey wasn’t done alone I also needed my own coach to get me through it, and this is what I would like to give back to people because recovery can sometimes be a long road back. I was also stuck in a domestic abusive relationship which made everything so much worse as I was completely trapped.” If that’s not a story that you want to listen to then what is? Enjoy the show: Connect with Andy here https://www.thegroundzero.co.uk/ https://www.instagram.com/groundzerolifewithoutlimits/

With so many events cancelled, things that we have been working towards for weeks month or even years may have no new date for us to aim for. This in itself has thrown may of us into total meltdown. But why when we hear from so many motivational experts phrases like: “process not outcome” or “journey not destination” are we still freaking out? My personal view is that this is a great time, a time to practice being more present and more conscious and opportunity to create an insane amount of focus in many areas of out life and a big area being out training. I hope that you get some value from the show. Stay home stay safe and remember #fitnessisthecure

Most of the news we get these days around COVID 19 is not great sadly, its new cases and new deaths. Well I want to break that and bring you some good news from a friend of mine Shane who has had COVID 19 and as you will hear in this show had it majorly and is now telling his story in the hope that others will #stayhome and take this virus seriously. Shane is not in what we are reading as the high risk category for COVID 19, he is mid 40’s, fit and happy. However as he says this virus does not discriminate at all and it got him. He speaks openly about his experiences and certainly gives us a lot to think about. He has also got worldwide coverage on his fight with the virus which started with this Facebook video to let friends and family know where he was!

Welcome to InnerTalks 19 and our first “online” talk where we bring 4 speakers that have all spoken at InnerTalks before back in 2015 back to the stage. Tom, James, Tom and Shadi all have very different stories and all served up so much that we can take away and action in our lives pretty much right away. Thanks to everyone that joined us live for the event and thanks too you guys for listening to the podcast.

If you live in Dubai then Kris Fade is certainly a name that you would know….the man behind the Virgin Radio breakfast show. If you don’t live in Dubai and to give this show some context Kris Fade moved to Dubai just over 10 years ago on a "whim and a prayer.” Since then with his team of presenters he has built the biggest breakfast radio show in the region. Not only that but Kris has risen as somewhat of a local social media star working with some top regional and global brands to drive home their messages. A highlight for Kris certainly has to be when he hosted the Pope in Abu Dhabi in 2019. If you have not heard Kris on the radio or seen him at an event then just hop over to his Instagram flick back a week or so and have a look at how he first offered up his platform to support local businesses during these challenging times. Truly remarkable. Kris continues to drive the message of leveraging his social media to help people that are having tough times right now and we discuss this more in this show as well as everything from “fear of the unknown” to “workouts are the cure.” Kirs has awesome energy and I am sure will give you all a lot of inspiration and some ideas. Enjoy the show.

So you have bought Amazon or your local sports store out of fitness equipment and built the perfect or near perfect home gym, you have also downloaded the latest app from your fav “Fitspo” and maybe even got yourself some new workout kit. Week one was all good as you jumped into Zoom classes, shared your workouts with your friends and posted rampantly on your social media about this new way of staying fit. Who knows what happened next but something did and suddenly you are not super motivated to get out of bed first thing in the morning to workout in your living room, or does it just get late in the day too fast and before you can get your workout in Netflix is rolling? Any of this resonating? I try and help you out with a few thinking points and solutions in todays show. Enjoy. Marcus

Mike Ballard was on the show in June 2016 not long after he returned to the UAE in his then new state of paralysis due to a rugby accident. He was wheelchair bound and coming to terms with that being his life now. Over 3 years later Mike comes back on the show to talk about life, his progress and his new goals which is is qualify for the Paralympics. At the time of recording the 2020 Paralympics had not being cancelled, it now has and I am sure Mike is firmly set on the 2024 games. After the session I did a training session with Mike which I would suggest you take a look at right here and see the shape he is in, the challenges he faces and the strength that he has. Inspiring on a number of levels. Enjoy the show. Contact with Mike: https://www.instagram.com/mike_ballard84/

It's all you ever wished for but now its happening you are in a meltdown working for home? No. Well thats cool if you have it nailed but I have heard from a lot of people that it is super challenging so thought a quick Sunday show with some hacks would help you out. What we need to be trying to do for you is recreating your normally work day routine but just at home now. There are some things in this show that are sure to make you think twice but trust me and try them as they work. Like many things in life being successful working from home comes down to two things. 1 in having a routine and 2 in being disciplined to follow that routine. Enjoy the show. Marcus

Over the past 15 years Dave has immersed himself in an obsessive pursuit to discover everything possible about preventative natural medicine, stress reduction techniques and performance nutrition, which has become a continuing journey that has taken him around the world. This journey introduced him to new cultures, new perspectives, and he has had the opportunity to learn everything from functional diagnostic nutrition in North America and Asia to natural plant healing with South American shamans in Brazil. Dave's family was hit with cancer. Hard. His younger brother Phil fought Leukemia for several years from age 3, finally being cured at age 9. Only a few years after, his father, an athlete and a super healthy man was diagnosed with stage 3 Adenocarcenoma at the young age of 44. He died in less than a year from his diagnosis. In this show Dave speaks to me openly about his background which has ultimately led him to where he is today and as he says "helping people achieve a deeper sense of fulfillment, for life” as the founder and CEO of Tranzend health where he has developed two amazing products that we discuss in the show. Enjoy the show and be sure to check out Daves site https://tranzendhealth.com/ Connect with Dave on Instagram: https://www.instagram.com/davecatudal/?hl=en

Google this subject and either 3 minutes or 3 days later you may still be totally confused as everyone has an opinion and every one has a different goal to you. Of course in this show I am going to add an additional opinion, maybe two! There are however some guidelines that I share, some things to think about and certainly some things that you should not be doing. The most important factor here is that yes, the times that you eat and the frequency could have a massive impact on your performance in life. The second most important thing is to figure it out! I hope this show helps.

Faris al-Sultan (Arabic: فارس السلطان‎) is a German professional triathlete and the winner of the 2005 Ironman World Championship in Kailua-Kona, Hawaii. Faris al-Sultan is known for his strengths in all three triathlon disciplines. In the running segment, he has a consistent but uncommon form of a long stride and loose arms, described as "looping." In competition, he typically wears a Speedo and half-singlet. His interest in triathlon was inspired by Thomas Hellriegel, a German triathlete. During a recent trip to Dubai Faris gave us some of his time and in doing so not only provoked a number of thoughts for both Tom and I but I hope for you guys too. Enjoy the show.

“I am getting old” is something I hear these days from a number of people. My immediate reaction is “Yeah, so what.” Is age a legitimate excuse or is it just an excuse? What really happens to our bodies when we get older? and what should we be thinking about? Of course if you look at all of the world records in various sports you can somehow age bracket them so there seems to be a certain time when we are at our athletic peak. However, that's only important if we are trying to set world records right. I hope this show sparks some thoughts for you and allows you to live inside a great body and do great things for your whole life.

Annika Naidoo first walked into InnerFight in around 2014 with her brother Nik. I could see that both of them liked to workout and were having fun with big smiles. Since then Annika (and Nik) has been on an amazing journey with her fitness, not afraid of hard work and still having fun. Annika was the kind lady that hooked me up with Carey in podcast #604. In this show Annika tells us all about her fitness journey all the way through to today as she teaches and promotes “Yoga for the athlete”. However, she is not your average Yogi if you know what I mean! She is a member of a power lifting gym and I actually think she has more lifting and working out photos on her Instagram than she does Yoga. That said, she has developed a mindset and approach to Yoga which has not only helped her but, as she explains in this show, is helping her husband and many people. Thanks to you guys for tuning in and to Annika for sharing her story. Enjoy the show. Marcus Shows we talked about: #430 starting from the bottom with Alex Castro #604 2009 CrossFit Games 3rd placed athlete Carey Kepler Connect with Annika https://www.instagram.com/yogafortheathlete/

That is no new saying for many of us is it? But how is it that we are still reading things of varying levels of truth and taking them as the truth with no cross checking, no questioning, not a thought? We are strange bunch as humans aren’t we. So strange that even some publications that we believe to be legit may not quite be. I recently listened to Joe Rogan talk to Colin O’Brady and it made me think a lot about this topic (links to those shows below). Enjoy the show. Marcus Joe Rogan and Colin O’Brady’s talk: http://podcasts.joerogan.net/podcasts/colin-obrady-2 National Geographic Article: https://www.nationalgeographic.com/adventure/2020/02/the-problem-with-colin-obrady/ Colin's Site: https://www.colinobrady.com/

Rockay is the brainchild of Daniel Chabert, an ultra runner from Copenhagen. While travelling around the world, Daniel saw first-hand the pollution and destruction harming our planet and felt compelled to be part of a movement for change. From this vision Rockay was born. Combining Daniel’s passion for sport and the environment, he decided to produce the best technical Performance Wear on this planet, but with a core aim for Rockay to help give back and protect our planet. In this show I talk to Daniel about the process to make a sock from waste, the future of sustainable products in the sports filed and beyond as well as hit him up for advice for people that are trying to make a difference to our planet. Daniel serves up some amazing advice as he encourages people to “be naive and make it happen” and he is confident that in future “people are going to demand products that are sustainably made." Connect with Daniel and Rockay: https://rockay.com/ https://www.instagram.com/rockay_running/

We have all done it, not only in a workout but in life too…..we “fly out of the gates” and a few minutes into things we are out of energy and or motivation and wish that we had started out a bit slower. But why do we do this over and over even though we know! Why don’t we learn from our mistakes? In this show I try and answer the questions for you and take things into a workout setting. There is so much correlation between workouts and life in general and I try and pull the two together so it makes sense for all of us. Enjoy the show. Marcus

Rich Sores is the founder and host of the Mile High Endurance Podcast. He started his journey in endurance sport by just running 1 mile around the block and then each day would ask himself “how far can I go today?" or "how far can I go this week?”. This mindset has led him to numerous marathons, half ironman and ironman races and a love for the sport which through his podcast has seen him talk to some of the greats of the endurance world (noted below). In this show Rich shares with us some mind blowing stats on the increase of participation in endurance, namely ultra running which grew over 1000% from 2010-2016. I ask Rich why, and then I ask him why again about 20 times to really get to the route of the growth as he responds with some great comments such as "It's the way we are wired as humans to push time and speed boundaries.” and "The deeper you have to go, the harder it is, the more joy and glory there is at the finish line.” It is hard not to be inspired listening to what Rich has to say and the way he frames things in this show for us. I loved interviewing him and I really hope you guys enjoy the show. Thanks for listening as always. Marcus Great guests to listen to on Rich’s show: Mike Reily, finding my voice. https://www.amazon.com/MIKE-REILLY-Finding-Voice-Endurance/dp/1733747850 https://milehighendurancepodcast.com/blog/f/195-mike-reilly-on-finding-my-voice The rise of ultra runners Adharanand Finn https://www.amazon.com/Rise-Ultra-Runners-Journey-Toughest/dp/1783351322 https://milehighendurancepodcast.com/blog/f/197-rise-of-the-ultra-runners Sarah Thomas 4 x English Channel swimmer https://milehighendurancepodcast.com/blog/f/202-sarah-thomas-4x-english-channel Connect with Rich https://milehighendurancepodcast.com/

I am pretty sure most of us have heard of the 80/20 rule at some stage of our life. I remember when I was in Adidas and as a sales dude we always said 80% of our business came from 20% of our customers but it also felt like we spent 80% of our time chasing that last 20%. What on earth has this got to do with health and fitness you may ask? Well, I came across an article on Mens Health recently which was promoting the 80/20 rule as a "safe approach to fat loss” and that “its not a diet, that is why it works” So in this short show I talk a bit more about it, share my thoughts and really encourage you to give it a shot. Enjoy the show. Marcus

With over 35 years of experience in the health and wellness industry, Dr. Breuleux is an international consultant, innovator and figure of visionary leadership in the domains of medical and corporate wellness, health promotion and healthcare. Currently the Chief Executive Officer and President of the Medical Wellness Association (MWA), a prestigious institution specialized in medical wellness, health fitness consulting, training and development, he is also the founder of the Family Hygiene Institute, a subsidiary of the MWA, which endeavors to bring specific focus on hygiene as a primordial aspect of wellness. His unique blend of global expertise in public and corporate health education and promotion, disease control and prevention as well as sports medicine – including therapy, health fitness design, facility program development and management experience – has played a crucial role in positioning the Medical Wellness Association as an industry leader. I got the opportunity to sit down and talk all things Coronavirus with Dr. Christopher and learn from him as to what we can do to prevent the spread of this disease, as well as protect ourselves in the best ways possible from a number of other diseases. Whilst I wasn’t immediately inspired to go out and buy a face mask, his stat on hand washing did stop and make me think. Enjoy the show and stay clean! Marcus

How you start your day may just be the deciding factor as to how that day, and in some cases week, pan out. But how much focus are we putting into the things we do to get us moving in the morning? What should we be doing? Does it really make a difference? In this show I am going to fully “sell you” on having a solid morning ritual. I am going to give you examples of the things I have done or have had clients do and I am going to share the success and benefits with you guys. Enjoy the show. Marcus

Carey Kepler, a wife, mother, business owner, motivational speaker, top-ranked athlete and coach who resides in Austin, Texas. Carey is the co-founder of CrossFit Central, a business she started with her brother with the mission of building a fit community in their city. Since 2006, Carey has worked as a coach and inspirational speaker and played a dynamic role in seeing the lives of thousands of people change. Carey’s greatest passion is helping others find their purpose, set goals and live an intentional life. Carey, herself, is a world-class athlete who took the “3rd Fittest Woman in the World” title for her 3rd place overall at the 2009 International CrossFit Games – surpassing over 75 nationally ranked female athletes. She returned to the Games in 2010 & 2011 at an individual and in 2012, she qualified with Team CrossFit Central at the Games to compete alongside the top 50 other teams from around the world. Carey was incredible to interview from start to finish. She has insane energy and passion for helping people, and at the same time it is obvious she has built a great business. One thing that kept coming to me over and over during the show is that she has remained genuine and authentic all through her journey as she was telling me how she still gets the greatest satisfaction out of working out with friends, family and members at her gym. Just wait for her answer to my final question….talk about nailing it. Enjoy the show. Marcus Connect with Carey https://www.instagram.com/careykepler/?hl=en https://www.crossfitcentral.com/

I posted something a few weeks back about asking how people are and actually listening to the answer rather than moving on to our own agendas. That sparked a lot of feedback on my Instagram which I kick this show off with. Asking for help seems so hard for so many of us. Some of you may remember show #588 where I talked about Mental Health with Dani and she explained how they had systems set up so people could easily ask for help. I have thought about this a lot since and had a personal encounter where 3 people in 1 day asked me for some quite serious help and although I know it was a big thing for them I thought nothing less of them and of course helped them as much as I could and am still doing so today. The key take away from this show…….ask for help if you need it.

Alasdair Hall Jones is a globally experience marketeer and having spent a chunk of his career with the Marketing Society he has had exposure not only to some of the most influential brands in the world but also the leaders behind those brands and the CMO’s that are bringing ever new marketing ideas to life in attempt to snatch the attention and money of the consumer. In this show Alasdair and I discuss how marketing has changed over the last decade with a focus on the health and fitness industry. We try and weigh up the pros and cons of what I of course love to call the “insta douche bags” and those that seem to be hoping on the fitness band wagon. At the forefront of many organizations brand strategy these days is sustainability and my question to Alasdair was if companies actually care or if they just make it look like they care about the environment in the search of more sales. These are topics that affect all of us and Alasdair has some really useful and interesting points which I am sure you will enjoy. Thanks for listening, enjoy the show. Marcus Connect with Alasdair: https://www.instagram.com/alihalljones/ https://www.marketingsociety.com/

We often hear people saying that there particular “body type” does not really suit a sport or activity. Thats what I talk about in this show, what are the limiters? Are they for real or are they just an excuse. The bottom line I think is simple in that our “body types” are what we mold and for the most part unless we are playing top level professional support there are many sports we can all enjoy with the bodies we have, it just depends how much you want to enjoy that sport. So no, your body type is not the limiting factor, however your body shape that you have chosen to develop may be.

600 shows!!!! Thank you so much for your support! Dan Wagstaff has an incredible story and in this 45 minute show he shares some super power snippets of it with us. From a sporting background to drinking and smoking and very soon drugs, Dan talks openly about his life and the defining moments in it. He also shares with us what he is up to now and how he has built a super strong community and the great things he is doing there. There are so many powerful points in this show. 2 that stuck with me were: "Change the thinking, change the action and the outcome changes” "Sitting in the car looking in the rear view mirror, Monday morning 4am. Your mum would be fu*king ashamed of you right now.” There are so many others. I am sure you guys will love this chat with Dan. Connect with Dan: https://www.instagram.com/dan.mba/ Check out his podcast https://www.instagram.com/agoodechinwagpodcast/

Everyone is busy or at least that is what they say, but how busy are we and how can we free up time to do the things that make us the most happy. In this weeks shorter show I talk about some examples of great leaders who you would think are just working all the time but seem to have a lot of time on their hands and then share some hacks with you about not being so busy. Also please…stop telling everyone you are busy. Enjoy the show.

I found John Lindsey through the good old trusted Instagram and was immediately intrigued as to the positions he was able to get his body into. Of course my immediate thoughts were that John was just “one of those guys” who was hyper mobile. Of course I stalked him a little bit and quickly found a piece on his site that said "In grad school my body was broken; I couldn’t touch my toes, squat past parallel, and I’d have back pain after most workouts." I knew I had to get John on the show! In this show we talk about mobility but more than that we talk about John’s journey and things that you and I can learn from it. John isn’t asking everyone to be made from rubber but what he is advising people to do is just spend a little bit of time on their body each day as the title suggests. Once you have listened please go and take action! Connect with John https://www.instagram.com/themovementjourney/ https://www.themovementjourney.com/

We get a lot of questions from people in classes and also to the show about how we put together our class program. The tag line of CrossFit as we know is “constantly varied, high intensity, functional movement” and for a long time in the early days gyms took the "constantly varied" to new heights without applying much science to their approach of programming, nothing against that as the objective for many was to get many moving and they did a great job of that. In May 2019 Boz took over writing the class program here at InnerFight and we sat down to map out what we though based on both our experiences what would be the best “model” to follow….we then invented our own new one! In this show we talk all about how it works and of course where she gets a load of the mayhem workouts from, we also chat about our new gymnastics class. Enjoy the show and if you want to check out the daily workout anyway head over to www.innerfight.com and you can see them all. Thanks for listening. Marcus

Alastair Hearte has an incredible story and delivers it in it’s rawest form with energy and passion. Having started smoking at 12 years old, he was kick out of school at 15, had a serious drug problem which led into alcohol addiction by the time he was 28. It was at that age that he said enough is enough, “found his anchor” and a “purpose” and changed his life. In this show Alastair speaks super openly about his past, he hides nothing and shares an insane passion just to help make people better. He is energetic and inspiring as well as being a world champion in various figure modeling categories at 38 years old. Alastair gives us so much in this show. I am sure everyone will learn loads from it and I am thankful that he took the time out to chat. Connect with Alastair. https://www.instagram.com/alastair_harte/?hl=en

When I first went into a CrossFit gym and saw the rings I was intrigued. When I then saw someone doing a muscle up I knew I had to do one. This was back in 2004 where things were a lot more straight forward, we used bands less and we were just playing around with things hoping that something good may happen. Over 15 years later I am sure thousands of others have done the same thing as they walk into a gym and some may have mastered the muscle up but others haven’t. In this show I give you the biggest secrets to getting your muscle ups sorted in the shortest time period which I will tell you straight up is 6-8 weeks at the quickest…..you need a bit of patience here folks, this is all about building strength, but the good news is that the strength you build will get you what you want and if you are smart it will last! So stop wasting time when you are early for class or when you have a spare 20 minutes, follow what is says in the show and I will see you at the top of the rings super soon. Marcus

A number of you may remember this guy from a few years back in show 382 where we talked about life, Oasis and his mad dress sense amongst other cool things. Well Monty was passing through Dubai recently so I took the opportunity to get another show with him. Monty used to live in Dubai, two years ago he took a job in Europe with cycling brand Maap which has seen him travel extensively for the last 2 years to get his job done. We talk about that, the success he has had but I think more importantly the impact it has had on his health physically and mentally. I try and get him to open up about a few things which he does as he talks us through his break down at the world championships. Monty tells it how it is and appreciates a good hat, perfect combo for success on this show. Enjoy it. Marcus

“Simplicity” is one of the InnerFight brand values. This show is not only because of that. It’s because when it comes to human performance we see so many people complicating things so much but don’t understand why as 9 times out of 10 the most simple things work. The simpler you live in a number of areas of life the more fulfilled you will be, trust me. Enjoy the show. Marcus

Tom Otton is no stranger to InnerFight. He has been on the podcast twice before and in this show joins a special few for his third appearance. I am not sure why I don’t get him on more often as every time I put a mic in his hand and fire some random questions in his direction he gives us absolute gold! For some shows I spend hours prepping and researching my guests but having done various ultras with Tom and spent countless hours shooting the breeze I am not sure what more research I can do with him. So this show was totally free styled with the sole purpose of getting you guys fired up for 2020. I think we did a pretty cool job! Check out Tom’s previous appearances on the show: Tom and Rob podcast Also please hope over to “The Creator sessions podcast” which Tom hosts You can connect with Tom @tomotton

Final one for 2019 folks. A short show to say thanks and to give you a few things to think about for 2020. You have been epic in support this year and we massively appreciate you all. Marcus

Well that was fast wasn’t it. I can quite literally remember as though it was yesterday sitting down to wrap up 2018 and prepare for 2019 and here we are 12 months and 104 shows later. Firsts off a huge thanks to every single one of you that have listened to the show in the last 12 months. An even bigger thanks to those of you that have shared it with a friend. That’s how we grow! In this show I keep it short but wrap up 2019. What went down, who we caught up with, some cool things we did around protecting our environment and what were my top 4 shows of the year. I also give you a sneak peak into what we have coming up in 2020. Thanks for the support guys. No Weakness. Marcus

Welcome to the InnerFight coaching team Rob Foster! Rob has joined the team as an endurance coach and community manager so you will certainly be seeing more of him in the coming weeks, months and hopefully years. In this show we get to know Rob a bit more as we discuss his background, his passion for cycling and what he has been up to for the last few years! Connect with Rob [email protected]

The subject of “Mental Health” seems to have a lot go stigma tied to it and is even taboo in a number of cultures, however if you look to some of the data, as a race we have some real issues that we need to face up to as lives are being taken and people are living in misery. Todays guest Dani has herself suffered from depression and anxiety throughout her life which she talks openly about. She also shares with us the vision behind her company Safe Space DXB and some of the great things that they are doing to help the people of the UAE. Dani gives us some practical tips that we can start implementing into our lives straight away and continues the theme that we have discussed in previous shows that "its ok not to be ok” but then you need to do something about it. I loved this chat with Dani and I am sure it is not the last time we speak. Thanks Dani for your time and folks I hope you enjoy the show. Check out Safe Space DXB at https://www.safespacedxb.com/

Every so often a podcast host from the other side of the world drops me a mail and ask’s if they can interview me. Instead of being the one to ask the questions I am the one answering them which gives me a chance to talk more than normal and share some of my thoughts on different things. This chat with Rich was a load of fun and I just hope that by sharing my story with his listeners and maybe with some new listeners to our show that at least one person chooses to make a few good changes in their life and live life to the full. Check out Rich’s show here https://milehighendurancepodcast.com/ Thanks for listening. Marcus

Nutrition is perhaps one of the most talked about topics not only in sports performance but in very day life these days. We know that is accounts from (depending on who you talk to) anywhere from 60%-90% of how we look, feel and perform. When it comes to athletic performance it is obviously more challenging to have a meal on the go and a number of years back we saw the introduction of nutrition “gels”. Todays guest is a man who you could say has made these gels not only his fuel for his sports performance but also his fuel for life. Tim Lawson is the founder of Secret Training and has been in the sports nutrition business for a number of years. In this show Tim talks to us about how he got into the nutrition business, what’s important when looking for quality products and a whole load of things about the food industry that caused us a certain amount of surprise that’s for sure. Enjoy the show. Check out Secret Training here https://www.secret-training.com/

As with many of my challenges this one came out of nowhere really, however I think it was one of the hardest I have done. This is a replay of the Run Strong podcast where Tom Walker interviewed me about the run. I thought it would be cool to play it out on our show here and I hope you enjoy it. If you want to read more about the run be sure to check out this article. http://www.innerfight.com/24-hours-on-a-400m-track/

Brian Keane is no stranger to the InnerFight podcast as this is the third time we get him on. (Check out link below for previous shows) For those of you that have listened to Brian in the past or to his podcast you will know he has a unique energy and passion for life. Without briefing him until 30 seconds before we recorded this show during his recent visit to Dubai I started firing deep questions around self awareness to Brain. Self awareness is something that we hear spoken about a lot and for many I think you will agree we know we should have it, we may have even read books on it and we totally buy into it. However like many of these things actually practicing it on a daily basis is something else. In fact how do we practice self awareness? What are the check points? What should we be doing? These are all questions that I fire at Brain during this chat and he has some great answers. I am sure you will enjoy this show. Thanks for listening and if you do enjoy it why not share it with a friend that you think it may help. Marcus Connect with Brian: https://briankeanefitness.com https://www.instagram.com/brian_keane_fitness/

Marcus is a guest on the Brian Keane podcast! "Today’s episode is with someone who I look up to and admire greatly. When I’m trying to build my mental toughness, Marcus is one of my biggest influences for doing that. You may recognise his voice from Podcast 207 where he talks about going from the intensive care unit to running 30 marathons in 30 days. There are few people who light me up as much as Marcus, so I hope you enjoy it as much as I enjoyed recording it. -Building the ‘ultra’ mindset to just keep going when times get difficult -Being on his deathbed in an intensive care unit and thinking ‘what if’ -How to build confidence by doing things that cause you discomfort -Making yourself mentally tougher by just showing up every day

"Janez "Jani" Brajkovič (born 18 December 1983) is a racing cyclist from Metlika, Slovenia. He was the world under-23 Time Trial champion in 2004; he rode for the Adria Mobil team and suspended in July 2018 after positive anti-doping test.[4] After passed suspension he came back to previous club Adria Mobil in the end of 2019.[5]” Jani has been a friend of mine for a few years and for a short time coached me when I was preparing for my ultra cycling races. He is truly a unique human. As once described by team mate Lance Armstrong as “the hardest worker” Jani’s insane cycling career which has seen him race for the best teams in the world on the grand tours with a top 10 place finish in the tour of all tours the Tour De France in 2012. Unless provoked (which I do a lot) Jani is more of a silent assassin but when you get him to talk he is knowledge and inspiration personified. In this show I push him to open up on some topics and give us a closer look into the world of cycling which in some ways is what is portrayed in the media but in many totally different. This man has made his living and his life on the bike and when you have spent the best part of 20 years riding your bike for hours “most days” you have more than just a few stories to tell. For me Jani is my go to man for a number of things in my life, I have an insane amount of respect for him and for his recent drug scandal and I am sure many listeners will learn a lot from this legend. Thank you for your time Jani. Enjoy the show folks and if you think it will help your friends and family please share it. Marcus Connect with Jani: https://www.instagram.com/janibrajkovic/?hl=en

#008. "Scott Jenkins lives and works in London, UK as a Marketing Manager for Johnson & Johnson’s knee portfolio. Born in Penarth, Cardiff, Wales, he moved to London in 2013 to pursue a career change from a GP exercise referral personal trainer to join the corporate world of Johnson & Johnson. His career has flourished as a result of his strong mental attitude, which he often attributes to his strong ultra-running resume. Scott and his brother Rhys, always look to create their own extreme ultra-endurance challenges, and where schedules match up, complete them together. By doing this they have raised over £50,000 for a variety of different charities, all of which have a special connection to each of them. In recognition of this, Scott via Johnson & Johnson, was lucky enough to complete an Operation Smile mission in 2015 in Mekele, where he assisted in screening and in theatre for the repair of Cleft Lips and Palates. Since then, Scott has been selected as 1 of 3 UK Ambassadors for the charity Operation Smile. Scott has overcome some tough mental and physical challenges in order to complete his challenges in the past, including rhabdomylosis.” I loved pretty much every single minute of this talk with Scott, super inspiring and loads to learn. I think often ultra athletes are a little bit pigeon hold to be a breed of their own but this is not the case, the things we learn in ultra are useful in so many areas of life. I also enjoyed talking to Scott about his desire to complete challenges that are not official races, the risks, the feelings and the rewards of these opposed to traditional races. Connect with Scott on Instagram: https://www.instagram.com/scottjjenkins/

#007 Endurance coaches Tom Walker and Rob Jones welcome you to The Run Strong Podcast. A show to discuss topics to educate and inspire runners. From couch-to-5k'rs, triathletes, up to multi-stage ultra runners this podcast will interest you. Each topic show is followed by a Q&A show, making the podcast interactive and relevant to you, the listener. This weeks show is a topic show all based on recovery. The boys chat through what recovery is, there mental aspect, the physical aspect and some strategies to help you recover faster. What works? What doesn’t work? What is a complete waste of your time and money? Find out in todays show. If you have any questions please send them in to @ifendurance on instagram or mail [email protected]. Want to know more about the Run Strong program? www.innerfight.com/runstrong #RunStrong

I haven’t done a listener Q&A recently but have been asked a few questions over and over the last few weeks so thought I would share these with you and maybe a few thoughts to get you thinking! After a few news updates we jump into: • I feel like I am not progressing in my fitness, what can I do? What should I change? • Why am I doing it? Figuring out your motivation behind your actions. • I know I have time but I still am not able to make everything fit. What should I do? • My job increasingly feels like a means to an end. I can’t quit as I need the stability and money. What can I do? • Making life changing decisions based on a 90 minute documentary. Thanks for the continued support of the show and have a great day. Marcus

Endurance coaches Tom Walker and Rob Jones welcome you to The Run Strong Podcast. A show to discuss topics to educate and inspire runners. From couch-to-5k'rs, triathletes, up to multi-stage ultra runners this podcast will interest you. Each topic show is followed by a Q&A show, making the podcast interactive and relevant to you, the listener. This week is question week! The boys answer some questions sent in. Fuelling for a marathon. The long run for a marathon. Running mechanics and muscle activity. Recovering after an ultra. Got anything to add or further questions? Send them in to @ifendurance on instagram or mail [email protected]. Want to know more about the Run Strong program? www.innerfight.com/runstrong #RunStrong

Greg Boucher moved to Dubai in 1999 for 3 years with the objective of opening and running one of Dubai’s first independent health clubs. Fast forward 20 years and he is the founder and CEO of MEFIT and has a number of tales to tell about the evolution of the fitness industry both locally in Dubai and also on a wider scale. Greg has been a driving force behind ensuring and delivering high education standards for fitness professionals across the region and this is something he remains passionate about. He brings these individuals together on an annual basis and has done since 2003 in the form of the MEFIT Summit, a 3 day event held in Dubai on 14,15,16th November open to fitness professionals and the general public. I first met Greg in 2000 shortly after he arrived in Dubai and he has always been a benchmark of the industry here through his company MEFIT. Not sure why I have not had him on the show before as he has so much knowledge and some really solid opinions on the industry. I am confident that this chat will benefit everyone that listens to it, not just those that work in the industry. Connect with MEFIT https://www.mefitsummit.net/ Instagram https://www.instagram.com/mefitpro/

This week is topic week! The boys discuss a new female 24hr run record and a disgraceful disqualification over a hijab in the USA before getting into their main topic of the show, how to be more efficient with your training time. Let us know if it has helped you at all or what ways you have to be more time efficient? Got questions for next weeks show? Send them in to @ifendurance on instagram or mail [email protected]. #RunStrong

In this show we go deep into self awareness a topic that Alan is well read on and breaks down in simple detail as we talk about the negative stigma around getting help from counsellors and that we should embrace the opportunity to learn more about ourselves to be great human beings. Winning is also something that Alan focusses on and of course I ask him about participation medals and rewarding people for mediocre performance. I loved chatting to Alan and hope you guys enjoy the show. Alan Stein, Jr. teaches proven strategies to improve organizational performance, create effective leadership, increase team cohesion and collaboration, and develop winning mindsets, rituals, and routines. As a successful business owner and veteran basketball performance coach, Alan spent 15+ years working with the highest-performing athletes on the planet (including NBA superstar Kevin Durant). As a keynote speaker and the author of Raise Your Game: High Performance Secrets from the Best of the Best, he now transfers that vast experience to help businesses and organizations develop championship-level performance, leadership, culture, and accountability. Alan is a dynamic storyteller who delivers practical lessons that can be implemented immediately. His customized programs reveal how to utilize the same approaches in business that elite athletes use to perform at a world-class level. In this show we go deep into self awareness a topic that Alan is well read on and breaks down in simple detail as we talk about the negative stigma around getting help from counsellors and that we should embrace the opportunity to learn more about ourselves to be great human beings. Winning is also something that Alan focusses on and of course I ask him about participation medals and rewarding people for mediocre performance. I loved chatting to Alan and hope you guys enjoy the show. https://alansteinjr.com/ https://www.instagram.com/alansteinjr/ https://raiseyourgamebook.com/

#004. Endurance sport, where next? Endurance coaches Tom Walker and Rob Jones welcome you to The Run Strong Podcast. A show to discuss topics to educate and inspire runners. From couch-to-5k'rs, triathletes, up to multi-stage ultra runners this podcast will interest you. Each topic show is followed by a Q&A show, making the podcast interactive and relevant to you, the listener. This week is question week! The boys answer questions on Interval training for beginners, the different avenues of endurance and how much to train for 5 & 10km races. Want to join us on our ultra running camps? Email [email protected] Got questions for next weeks show? Send them in to @ifendurance on instagram or mail [email protected]. #RunStrong

Chris Duffin was born and grew up homeless in the Pacific Northwest wilderness. He was raised in an abusive and chaotic household where his childhood was composed of skinning rattlesnakes, foraging for food, and protecting his sisters and mother. In high school, he was a star athlete and straight-A student who earned a full ride to college where he graduated at the top of his class. He did this while working full-time and taking care of his 3 younger sisters who he had taken custody of because he couldn't stand to see them live in such a toxic and violent environment. Chris worked his way up the ladder and became a corporate executive in the aerospace, automotive, and high-tech manufacturing industry. In 2014 he quit his career to start Kabuki Strength, an organization that stands on 4 pillars: strength equipment, education, coaching, and charity. During a long and tenured powerlifting career, Chris held numerous all-time world records and became one of the strongest pound-for-pound powerlifters in the world. Today as an exhibition lifter, he is one of the strongest men to walk the planet and holds the Guinness World Record for the heaviest sumo deadlift of all time (1001 pounds for almost 3 repetitions) along with numerous other feats of strength that have been watched by millions of people. As part of a charity fundraiser for the Special Olympics chapter in Oregon, Chris squatted 800lbs every day for 30 days straight, and attempted to do the same with an 880lb deadlift – only to tear his hamstring on the 18th day. Chris is currently training to become the lightest, and oldest person in history to squat over 1000 pounds. Connect with Chris: https://christopherduffin.com/ https://store.kabukistrength.net/ https://www.instagram.com/mad_scientist_duffin/ Get Chris’s book here https://www.amazon.com/Eagle-Dragon-Story-Strength-Reinvention/dp/1544501927

Rob return for this weeks show alongside Tom. They chat through Robs experience at Ultra X Jordan, the recent multi day 250km stage race he achieved 4th in. He also gives us insight into how 14 fo the IF Endurance ultra athletes got on. They boys then discuss the Ineos 1.59 challenge, is it doping to have that much support to run sub 2? Tell us your thoughts at @ifendurance on instagram or mail [email protected]. Also covered is the Women’s marathon world record set in Chicago on Oct 13th, bringing the long standing Paula Radcliff record to an end and the recent updates on the closing down of the Nike Oregon project after head coach Alberto Salazar was found guilty of doping his athletes. Got questions for next weeks show? Send them in to @ifendurance on instagram or mail [email protected]. #RunStrong

“The Big Dance on the Big Island” as it is known to many took place last weekend in Kona Hawaii but what actually is it. For some it is the pinnacle of their career, for others a place they dream to one day reach. Every October the world Ironman championships are held on the Island of Kona, the birthplace of this grueling endurance event which constitutes a 3.8km swim, 180km bike ride and then a 42.2km run. Some people have deemed Ironman distance triathlon the ultimate test of human endurance and it was with that in mind that this lethal combination of disciplines and distances was born as a few mates each representing the different disciplines argues who in fact was the fittest or best endurance athlete. In this show I chat to our resident endurance coach about this years event, how it panned out, why the island of Kona is so magical and the fact that we saw a world record tumble at the race this weekend. There is something truly amazing about this sport in that the professionals and amateurs race in the same race at the same time, this is a huge goal of Tom’s and he gives us further insights into his inspiration and potential timelines until he gets to dance on the big island.

This weeks show Tom is solo, he chats through Eliud Kipchoges incredible Sub 2hr record, The IRONMAN World Championships and Ultra X Jordan. What do you think of the controversial Nike Vapour Fly 4%? Is the sub 2hr a legit record or not? Tell us your thoughts at @ifendurance on instagram or mail [email protected]. Tom answers two questions this week, the first is when is your HR too high for running? At what point are you in the ‘danger zone’? The second is based on run intervals, work time vs rest time. What intervals elicit certain gains? Got more questions? Send them in to @ifendurance or mail us!

In his own words Ben Blowes is just a “roof tiler” from New Market however as the show goes on you will realise that Ben is actually quite a lot more than that. He is a truly unique nature and a unique mindset to go with it. Softly spoken he talks about sub 3 hour marathons as the norm and his marathon with a 25kg tumble dryer on his back to land him a world record will have you thinking what he is made of. Ben talks us through how his whole life changed when he got into health and fitness and explains how at 47 he doesn’t know how he could be more content with where he is at.Not only an athlete Ben is also a coach and for a number of years held the position of head coach for Cambridge University boxing team working with some incredible academics as well as athletes. He has moved on from roof tiling and now spends his time helping other people improve their life through sport as he runs Vivo Outdoor Fitness. I am confident that many of you will really enjoy this show and the manner in which Ben delivers his amazing stories.

For the next few weeks we are introducing some shows from our Endurance Coaches Tom Walker and Rob Jones' new show; The Run Strong Podcast to give you the best knowledge from the running world! Enjoy... Endurance coaches Tom Walker and Rob Jones welcome you to The Run Strong Podcast. A show to discuss topics to educate and inspire runners. From couch-to-5k'rs, triathletes, up to multi-stage ultra runners this podcast will interest you. Each topic show is followed by a Q&A show, making the podcast interactive and relevant to you, the listener.  This weeks topic stems from the IAAF World Championships and the Women’s marathon. Tom and Rob discuss the drop out rate, start times and after thoughts of the athletes and coaches.  The question the lads answer this week is based on sweat loss, a common problem faced in hot climates. Got further questions? Send them in for show #002 which will be a show dedicated to answering questions you might have from this one #RunStrong

For those of you that listened to #547 you heard all about Boz heading out to the CrossFit Games and in doing so fulfilling one of her childhood dreams. Well she is now back on home soil and in this show Tom and I catch up with her and talk all about her experience, feelings and future goals.Recently I had Morning Chalk Up founder Justin LoFranco on the show who spoke super openly about the games and what they had printed on their site. It was great in this show to get to hear it from Boz as an athlete.What are your thoughts are fitness enthusiasts? Is the CrossFit games a true test of fitness? Should the events be published in advance and should they follow the same format each year. As Boz told us on this show “the cream always rises to the top” as Tia and Matt won and no one disputes they are the best. This is a topic which I am sure will be debated for years to come!

Do I need a heart rate monitor and GPS watch is a question we are getting increasingly asked. In this show we dive into the various uses of these devices, their pros and also their cons. I talk about a few different models that are on the market and what you should be looking out for if you are going to buy one. Personally I have had a heart rate monitor since Polar launched the Polar Favor when I was about 13. I have used devices from various brands over the years and recently moved over (or back) to Suunto as my device of choice and the Baro 9 with its mind blowing a never before seen 100 hours of GPS time.

Some of you may remember “Project DXB” at the end of 2018 and the start of this year where the InnerFight Endurance team took 12 individuals on a 3 month journey to the 2019 Dubai Standard Chartered Marathon or 10km races.The project is back and in this show we offer up full details of what’s coming for the 2020 version which kicks off in a few weeks. We not only talk about the project but also and as importantly the impact of setting a goal and getting involved in a framework to take you to that goal along with a support network and community to make the process ultimately more enjoyable.This years Project DXB is kindly supported by ON Running, Suunto, Naked Running Band, Secret Training, Runderwear. To find out more or speak to one of the Endurance team about getting involved mail [email protected]

Just what the title says though right? Please action it! Well that is the short intro to this show. The longer one is to ask you to think about how many excuses you make and hear in a single day of your life? Do a quick test for one day please, every time you say something to someone do you make an excuse where actually you do not need to say anything? Why are we doing this though? What are we looking for here? In this short show I try and pack a few ideas on this topic whist giving you reasons to be “cool” with yourself first and creating honesty within, if you get that then I am sure you will make less excuses and tolerate less incoming excuses too. Enjoy the show

Susie Chan only started running in her early 30’s as she entered a half marathon with her brother. Since then she has completed 5 Marathon Des Sables as well as a number of other ultras, however as she tells us in this show she runs anything from 1 mile to 100 and as you will find out she does it for the love of running and the love of nature. Still smoking in 2011 Susie has not always been into running and in this show we dig into some of her motivations and have a great discussion about how and why people get into running, what people can expect and all the great things that come with it. Susie has an awesome energy and I am sure that after listening to this show you will be fully pumped to head out for a run. Enjoy the show. Connect with Susie here: Connect with Susie: https://www.susie-chan.com/ https://www.instagram.com/susie_chan_/?hl=en

For those of you that come to InnerFight you will probably have been coached by “Clarkie”, but for those of you that don’t it is time the world heard from him. Originating from New Zealand Jamie has live in the region for the last 10 years and has a super cool story and relationship with InnerFight as he started as a member, went through our internship program, started handling our on boarding process and now essentially runs the show here! It is no surprise that a lot of Jamies personality traits are similar to that of his home countries famous rugby team the All Blacks but in this show Jamie shares some of his heritage with us, talks about his upbringing in sport, his “career” in the hospitality industry and one of his rules for life “just be a good person”or better put as “No D**k heads” Enjoy the show. Connect with Jamie: Instagram https://www.instagram.com/clarkey_jw/ Email [email protected]

Some of you may remember the name "Pete Jacobs” either from episode #468 of the InnerFight podcast back in October last year or from when he won the world Ironman championships in Kona in 2012. When we spoke to Pete in 2018 he talked about coming back to triathlon but only when he was fully healthy. In this show Pete takes us on his journey of what essentially has been a number of years of his body not working optimally, him not feeling great all the time and some quite major struggles. Pete talks us through various eating methods that he has tried and tested to try and aid his auto immune disease and we spend a good chunk of this shoe on where he is at today with the Carnivore Diet. Listen as Pete talks us through eating up to 2kg of meat a day and nothing else. He is clearly super well read on the subject and gets nice and geeky for us in places. Possibly the best part of this show is where Pete shares his desire to get back to Kona and from the way he is and has been feeling with his recent adoption of this diet it seems the dream of Kona is very much alive.

The 2020 CrossFit open is just around the corner so who better to sit down with in this weeks show and chat about it than the man himself Riccardo. The great lover of all things CrossFit. Ricci gives us his run down on why you should register for this event, the format of the 2020 seasons, what to expect, how to manage yourself and what to do over the next few weeks to get ready. The 2020 Open season starts on October 10th and we will be hosting the workouts at InnerFight every Saturday morning. There are once again 5 workouts in the open and this is the qualifying stage for the 2020 CrossFit games. We love the fact that this year CrossFit have brought back the affiliate leader board so we can see different gyms measure up against each other locally and globally.

Bram Connolly knew from a young age that he would serve his country, it’s all he wanted to do. Descending from a “broken home” Bram described himself in his early years as quite a loner and he was happy with that. He walked into the local Australian Army on his 17th birthday and signed up for service perhaps not really knowing that within 2 years he would be in the war zone of Somalia, this was the start of an incredible journey which would later turn in to 2 books that Bram has written about battle and wars. As a teenager and into his 20’s Bram was good at things, he didn’t have to try super hard to get by so didn’t, this all changed when on return from SAS selection in 1994 he was called out by a colleague and exposed in his failure to be recruited to one of the most elite fighting forces in the world, his pledge was to return and to be selected. Now a family man with an a aiming wife and two children Bram teaches leadership on many levels. He is also the founder of Warrior U and the host of the Warrior U podcast. Bram believes and has demonstrated time and again that positivity is a key to leadership and at the end of this show similar to all of our guests he shares his one piece of advice for life which is simply epic.

Welcome to the new Jan we could or should say here. Yes September is as big a month in the fitness world as Jan is. People are returning from their summer holidays and many have done some serious damage to the fitness goals they had set for the year and realized that they actually only have 4 months left of the year so the emergency chord is being fully yanked. I see it every year and I can’t fight it as I am sure it will happen for years to come. So in this show I share a few top line points on what you should be doing to get things “back on track.” If you like what you hear drop us a mail to [email protected] and check out how we can help you get better at life. Also as was mentioned in the show please feel free to join us on Saturday 7th September at InnerFight. September is the new Jan -Reflect on what’s gone by -Think about what you want -Take all of your commitments into account -Start to make a plan .Timelines .Check points .Support network .And then what Join us for bring a friend.

April spent her early years outside so it’s no surprise that she has an amazing love for nature. In 2006 she moved to LA and achieved a Bachelor’s Degree in Fashion Design having being the top of her class and graduating with honors. She was also the winner of the Art Institute’s annual fashion show and got to show her collection at LA Fashion Week, which is a pretty big deal. In this show April talks so openly and honestly about her life so far. She is inspiring in so many ways and your final piece of advice at the end of the show is just amazing so please make sure you do not miss it. These are some of the main points we chat about: - Finding your true calling - Discovering climbing - Having a black and white TV - The impact of social media on life - Get out there and live

Rules, rules, rules you may say and I will say yes. We need a set of rules for life if we are going to perform optimal and live the very best life we can. Right now the world seems like it is constantly out to distract us, feed us things that seems nice but we do not really need to be eating, give us a number of reasons (excuses) not to go and workout but to do something else, even if that something else is just sitting on the couch watching Netflix. If we don’t have a set of rules for ourselves to live by, a set of non negotiables then there is every chance we all slip into the brutal rut of eating things that do not take us toward our goals, staying up late and missing out on our sleep or missing a workout and generally losing track of lie in more ways than one. I hope that this show will leave you thinking about what things in your life just need to be non negotiable and you will stick with them.

Justin LoFranco is the founder of morning chalk up a company that he started just over 3 years ago with the goal of sharing news from around the world with the CrossFit community and a company that he left his “career job” to pursue. No one would have thought that just 3 years later Justin and his team would be announcing the huge changes to CrossFit and the 2019 CrossFit Season. They have become the news channel that everyone goes to when they want to know what’s going on in CrossFit.

We all travel a lot more than we used to and it is epic. However along with our increased travel is the increased dilemma of what to eat and what training to do when you are traveling. Then of course you have a meltdown on what to pack, how many sets of running kit and so the list goes on.This year I have been on half a dozen trips to various countries ranging from the French Alps to the beauty that is Malawi. For the most part I have eaten clean food (yeah I have had some cheats which I talk about in this show) and on all trips I have trained in some shape or form. For those of you that have been following the show for a while you will pretty much know I have a rule of only taking hand luggage and it has to be 10kg or less. So here are my tips in the hope that you guys can continue to enjoy travel but travel light, eat well and stay active on your trips.

This show is full of simple advice that you can action right away in your life. Keph knows about hard work but the way he talks makes you believe you can achieve pretty much anything. Here are some of the call out topics we discussed in the show: -Being competitive since chilhood -A desire to get better everyday -Getting out there and enjoying yourself -If it means something you will find a way

This years CrossFit games came to an end last Sunday after 4 days of what can only be described as brutal competition. The format of the 2019 season was new which saw 150 individual males and the same number of females from around the world toe the start line at this the most sought after event on the CrossFit calendar. There was no room for errors as the field starts to get cut from event 1 and continued to be almost halved every event for the next 5 events until after the first event on Saturday morning just 10 males and 10 females were left in the CrossFit games.There has been a backlash of comments around the world in CrossFit communities and as you could expect throughout social media as everyone had an opinion (athletes included) as to if this was the right way to find the fittest on earth for 2019. In this show we talk over the events, the cuts, whats been said by who and the fact the the winners of the 2019 CrossFit games both male and female as the same champions that we have seen reign supreme for the last few years…….so was it the ultimate test of fitness?

"Mental strength" is a phrase that we hear more now than ever when it not only comes to sports but also to various aspects of life. We often hear of people “mentally” breaking down or not being tough enough even though physically they have the capacity to keep going in no matter what it is they are trying to achieve. It is no surprise therefore that the question on the tip of everyones tongue is “how do we train our mind?”So here it is podcast 550 another milestone in the InnerFight podcast history and what better to do than answer that question and discuss mental strength as we chat about: -Starting with who you are -Big and small goals -Planning things to test you -Removing choices

Dr Cameron Nichol has been on the InnerFight podcast 3 times now and each and every time delivers amazing things. In today's show we are throwing it back to when he appeared on the show in just our 203rd episode way back in 2016. We chatted about: -Making the Great Britain Olympic team -Enjoying what you do -Getting better at rowing in CrossFit -His best single piece of advice for life

Edson was just 3 years old when he lost his father and 16 when his mother passed away from tuberculosis but that is not unusual for the people of Malawi where life is hard, disease is rife and life expectancy is low. Being dealt the cards he was Edsons life could have turned out very different if it were not for his amazing personality and attitude. He has an incredible energy about him and a very interesting vision for his future and the future of his family and ever growing international trail running friends. This is Edson and his story shot right from the heart of Malawi. In places it is a bit raw but it is real. Enjoy the show.

We spoke to Boz back in March in show 514 just after she had qualified for The Games. That seems so far back now as in just a few days time she will take the competition floor at the top of her sport, quite an achievement in itself.In this show we catch up with Boz to hear all about her preparation for the games that she has gone through over the last 3 months, how she has changed her life, her schedule and in turn her mindset.

A lot of people talk about losing fitness, for some it is a fad, for others an excuses, for many it is real. But what does it really mean and how do we measure it. These questions and a load more were posed to us by a listener which in reflection we thought were super interesting questions and could be questions that a load of people have and therefore we have dedicated a whole show to address this.

In this show we get to know all sides of Rob and what he can bring to the table to help you become better at life as we talk: -A change in direction -Getting into running -What's coming up -Things to talk about

It’s been a while since we have done a listener Q&A and looking back over the number of questions that people send through to us on various platforms it only made sense to make this weeks show a listener Q&A. We also go through a number of updates at the gym as we have various events going on, new coaches making it happen and classes that you should know about.

Believe or not being at some sort of altitude somehow brings some great clarity to thinking, not all the time but when you are not totally oxygen deprived and you sit and take a minute to look around.I was recently in Chamonix on a training weekend and spent a lot of time thinking as you generally do when you are out running for 6 hours at a time. I then got back to Dubai and as my “coach the coach” delivered these 17 points that I had scribbled down on the plane on the way back. The team liked what I had to say so I thought why not turn it into a podcast so you guys can maybe understand a bit of my temporary madness.

Mark Whittle is the host of the Take Flight podcast and as the name suggests he is all about taking action and taking flight. A super positive guy with some real knowledge to share. However Mark did not always have this outlook on life, in fact he has been through some quite challenging times which makes what he is doing now even more impressive. In this show we talk about what drove Mark to start a podcast, managed to capture a number of his views on life generally as well as a great chat about a number of guests he has had on his show, what has made them special and how it’s amazing how we can learn from everybody!

In this show we talk about: -Doing the hard work -Know it may take time -Appreciate small gains -Stay focused

This show is full of energy from Abeer, she is a great person and we are super excited for what the future holds for her and the females she motivates. Some call outs from the show: -The stereotypical Emirati Female -Differing cultures -It’s sport not nightclubs! -Acceptance from her dad

The first step of figuring it out is so important as it lays the foundation of motivation for the journey you are about to embark on and this is why it deserves your time and effort to go about it in the right way.Here are some of the highlight points from this show: -Measuring things -Why do you want to get better -We are all different -You first need to "figure it out"

Fresh back from his recent Everest success with a small party of 4 Sean took time out to chat to use before heading on his next adventure as we spoke: -How fit do you need to be to climb Everest -Is Everest the hardest mountain -A life of adventure -Putting more in than you take out

Today we’re throwing it back to Podcast #382 when Andrew “Monty” Montgomery joined us on the show nearly 2 years ago. You may have known Monty as the bike guy but there’s so much more to the Scot who managed Oasis’ Liam Gallagher’s clothing store. Monty talks about the importance of being honest, not pretending to be someone you’re not and the book that changed his life. Hope you enjoy the show as we discuss: -Liam Gallagher -Honesty -Finding cycling -Just being a good dude

In this show she takes us step by step up the mountain and it literally is gripping the way that she delivers her story. We also ask her about how this seasons events on Everest were covered in the media with regards to the increased numbers of deaths and the number of people causing human traffic jams in vital places as well as: -Having energy -If you want something it will happen -Deaths on Everest -Whats next

We could not round out this series without talking to you about food and drink now could we? So here we go as we chat: -Freezing water and gels -Sweat test -Post workout nutrition -Bloating

InnerFight was founded in 2008 on the back of my passion to help people “get better at life”. In this show pretty much for the first time I talk about how it all started and then get out my crystal ball and try and predict what will happen in the future. It’s been a great ride. Hope you enjoy the show as I talk: -The early days -Having a plan -CrossFit? -If it makes sense we will do it

So you liked the sound of last weeks show on the Technogym Skill Run but you are not a runner? No stress. We have some equally good news for all you cyclists out there. If you haven’t already listened to show #529 in which we address the basis of this series in “Why we suffer in the heat” then be sure to have a listen.This week is all about bringing your cycling indoors: -Types of indoor trainer -The importance of bike set up -Software to entertain you -Virtual cycling to recruit talent

“Things are not like they used to be” is a phrase that the old school seem to be bounding around these days like never before. Do they have a point or are they just growing old too fast. But we are not only talking about kids here, grown ups are entering sports competitions based on the size of medal they are going to get just for “finishing”. In this show Tom and Marcus try and breakdown the topic of “participation” as they talk: -Are we motivated for the wrong reasons? -Who worked harder, the winner or last place? -Ironman Tattoos -The CrossFit leader board

Last week we kicked off this series talking all about “why we suffer in the heat” so if you didn’t check out that show it would be a good idea to give it a listen as we move this week into specifically talking about bringing your running indoors.Already you may be thinking “running inside is boring” well in this show we prove to you that it doesn’t need to be as we chat: -Technogym skill run for the win -Benefits of treadmill sessions -Types of sessions to try -Treadmills are not boring

Our vision at InnerFight is “making people better at life” and it runs through everything we do and everyone that is a part of us. Our coaching staff are an integral part of this vision and we have and always will recruit coaches based on a fit rather than a demand. In this show we catch up with Riccardo, Minhal and Lloyd the 3 newest additions to the coaching staff as we learn: -Their backgrounds -Their first CrossFit workout -What they love about coaching -A single piece of advice

Welcome to another 4 part series. As the weather heats up here in Dubai and all over the northern hemisphere what better to topic to attack than “Indoor training in the hot months.” Your training does not need to suffer just because it is hot outside. There are however certain things you need to know and adjustments that you need to make.We kick off this series looking into why we actually suffer in the heat as we dig into: -Perceptual heat stress -Blood flow -Performance impact -Changes in heart rate

Have you every thought about the title of this show? Yeah it’s pretty deep but at the same time it may be the route to find out what you really want in life. Well this weeks guest Dia Hassan asked himself that very question just a few years back, fast forward to today and he is the managing partner at Create Production. In this show we talk all about Dia’s journey and then into  what’s facing us all and the topic of social media, content creation and more: -Lift the gatekeepers -Find your voice -Be consistent -The best camera is the one you have

In November 2016 David Labouchere was our speaker at InnerTalks 13. He had the audience gripped with his story, his honesty and the way he delivered both. David spoke on the topic of energy and there is so much to learn from his experiences and this show. David spoke about: -Living until he will be 108 -Real life war stories -Time frames for goals -Becoming the oldest world Ironman champion

We last had Brian Keane on the show a year ago in show number 436 when we talked about "The power of persistence.” Since then Brian has taken on an immense challenge of a Ultra Marathon in the Arctic! IN this show he tells us all about his experience: -Controlling the controllables -Not having a plan B -Being in snow to hip height -A changing relationship with pain

Marcus is no stranger to extreme running challenges but even for him the 250km Ultra X Sri Lanka served up some challenges. This 5 day event made it’s way through some brutal parts of the Sri Lankan jungle and Marcus shares his story with us in this show: -A race of controlling your body temp -Drawing on various sources of energy -Racing a “multistage" -Embracing the situation you are in

Some of you may remember the name Jamie Sparks from episode 506 when we spoke to him and Sam about Ultra X. This time Jamie is on his own as he has quite an incredible story to share about his rowing antics and the things he has learnt from them including: -Feeling most alive on the edge -6 world records to his name -Removing choice -Saying yes to things

We are back with another story from the Sahara in this the 18th version of InnerTalks. This year we trained 4 guys to run the famous Marathons Des Sables and in InnerTalks Marcus hosted them on stage as they discussed: -Why run this race -This was not the beginning, it’s just the start -The long day -A world of disconnection

Heidi is an integrated health coach based in Dubai and this show is loaded with value as we learn more about her own journey which took her into the health coaching industry as we talk:  -Looking for something more -Having a beginners mindset -"Even better if" -Commitment

Welcome to our 4th and final episode in this series on Getting Stronger. We trust that the first 3 shows have helped you out which has landed you here on the final episode where we address “eating”…everyones favorite part of the process right? - How much do you need to eat - Eating for recovery - Times of meals - Types of food for maximum effect

On January 18th 2019 Big Rossi walked into InnerFight weighing 113kg and declared that he wanted to change his life. He had an aggressive timeline of dropping over 10kg by Red Fest which given that was in 5 weeks was a big ask. He went to work and the weight started to drop off. In 3 days time he will run the London Marathon. This show is his story so far as we talk -Being a big lad! -In need of a lifestyle change -Doing it for the family -Nerves about London Marathon

Welcome to episode 3 of our 4 part series on Getting Stronger. In episode 1 we talked about definitions and strength, we then went on to discuss various strength protocols in episode 2. We now get a bit more specific as we talk about how we approach strength at InnerFight: -How we do things -Class programming approach -Cycles -Testing

Whilst on holiday in Dubai Peter took time out of his break with the family to chat to us on the show. He has recently retired from a 20 year professional rugby career, has never had an operation and is in exceptional shape. This show is full of energy and some sound advice from a man with a wealth of experience. -"Give me a reason not to drop you" -Everyone wants to win -Becoming the 24 hour athlete -Work hard on what you are good at

Welcome to episode 2 in the getting stronger series. We hope that you enjoyed the first episode in which we talked all about defining strength. In this show we continue the conversation as we look at various ways to build strength such as: -The 5x5 protocol -Wendler 5/3/1 -Russian and German systems -Auto regulated protocols There are a number of different ways to build strength and each has its place. A clear conclusion from this show is that a structured strength protocol followed correctly and combined with good nutrition and recovery will lead to substantial strength gains. Common mistakes we see are when people do not have the patience to follow a specific protocol for its entirety. We become impatient and either cut the process short or add to protocols as we think we need to “do more.” On face value a number of protocols may not seem to have a huge amount of “volume” in them which further confirms the need to treat our muscles with care and recover properly.

Growing up Pat Flynn wanted to be ACDC, music was his passion and his sights were set on making it his life. Today Pat still has his drive and energy for success and as his statement “I help people get good at many things” suggests he has a whole load of skills that he uses to bring this vision to life. This show just flew past as Pat dropped his thoughts on so many super interesting things. -From artist to fitness -Pursuing the desire to be the best -Skills in combination rather than isolation -Creating focus in your life.

Welcome to our second “series" To kick this series off we look at various definitions of strength and equally as important give you some food for thought on strength measures. We believe that these two parts are where people start to go wrong throwing up the common complaints of “Im not getting stronger. In this weeks episode: -What is strength? -What was strength traditionally? -Strength training -Measures of strength

The CrossFit games “open" is done for the 2019 season and our very own Carmen Bosmans has qualified for the games. In this show we talk all things the open and how Boz feels about what is ahead for her: -Learning from experience -Is the CrossFit video verification process enough? -Analysis of the open workouts -The next stage of training

Welcome to the last episode of the series, we presume if you are here you have enjoyed what we have put out so far and are pretty much ready to dive in, so in this show we tell you how to get involved. -How to get involved? -Sign up for a smaller race? -Go for one of the big ones? -Give yourself time to prepare -Races we like and why

In the last few years we have seen an explosion of Obstacle Course Racing (OCR) around the world and across the Middle East. George Crewe recently joined the InnerFight Endurance coaching team to focus specifically on OCR. In this show we chat: -Where did it all start -What do the races look like -Training for OCR -The Death Race

This show originally went out in May 2018 but we wanted to drop it in as our first bonus show for 2 reasons. The first is that Rich is a legend of a guy and it is an amazing show, we also wanted to congratulate Rich as he opens his second location of Reach Fitness in London and we thought this would be a great way to do it. Rich Tidmarsh is the founder of Reach Fitness in London. Was great to chat to him at his Clapham gym as we discussed: -If you have passion you win -Do the basics well -Believe -It takes hard work, be ready

So you are “in for an ultra” but where on earth do you start to prepare for what may be the biggest physical challenge of your life? This show answers your questions and maps out how to get going. -How to train for an ultra? -Types of runs -Ultra legs -Run Strong -What’s the goal of the race?

In this show we answer your questions which as always are varied and take us in a whole load of interesting directions. Our picks from this weeks questions: -Being a good client -Strength training for runners -As humans how will we go extinct -Beware of the Instagram fakes -Favourite training partner

This is a 4 episode series with Marcus Smith and Tom Walker where the shows are 15 minutes each and they will play out over the next 4 Sundays. There is a global increase in ultra running and we are seeing an increased demand for it here in Dubai. With that comes a lot of questions which we will cover off in this series. Enjoy it. Over the last 5 years in the InnerFight endurance section alone we have seen a massive rise in demand for Ultra event coaching. But why? In this show we dig into why these long races are catching peoples attention. -Why is ultra rising? -A low barrier to entry -A disconnection from the world -Returning to nature -All the learnings

Sean Hurley retired from rugby in December 2016 and after 2 years of looking for a new sport to move into he found Ultra Running and started with an absolute beast. In this show Sean talks us through his life and his move into ULTRA: -The importance of a goal -No option to quit -Control what you can -Unfinished business

Welcome to Series 1 and “The Rise of Ultra”. This is a 4 episode series with Marcus Smith and Tom Walker where the shows are 15 minutes each and they will play out over the next 4 Sundays. There is a global increase in ultra running and we are seeing an increased demand for it here in Dubai. With that comes a lot of questions which we will cover off in this series. Enjoy it. What is an ultra? -Different types: Single stage, multistage -Where did it all start? -The big races -The price of these races

In this show we chat to Jamie Sparks and Sam Heward (who are both incredible ultra athletes in their own right) about their company Ultra X and the amazing adventures they are bringing to the world of Ultra: -Races that Ultra X offer -Why is there a rise in demand for ultra races -Races at a third of the market price -Running or adventure?

The show is changing again….of course for the better. In this show we take you through the changes and drop a few weekly updates: -What are the changes: -Quick updates before big shows -Throwback “Bonus” shows -Series -Why are we making these changes -We are now on Spotify -A huge thanks for your support

4 years ago Gerda Steyn worked a desk job as a quantity surveyor, now she is looking to qualify for the 2020 Olympics, this is an awesome chat with an amazing human being: -Getting into running -Listening to your body -The importance of Cross Training -Bringing your dreams to life

The CrossFit Open is here! It is that time of year again, 5 weeks of mayhem: -19.1 -Stay cool -This weeks classes -More Triathlons

Adam Willis is a highly regarded strength coach and podcast host. In this show we talk: -Online coaching -14 years of strength training -Family first -Your opinion matters

Wow. The health and fitness podcast has 500 shows! Thanks to everyone for your support. In this show Marcus and Andre talk: -The evolution of podcasting -Best and worst shows -What guests do you want -Andre is engaged - Congrats

All sorts going on last week and a lot to look forward to this week as we near in on our 500th podcast: -Testing week -Ultra Camps -The open -Fight for every breath - Documentary

The Open is around the corner so in this show we talk all things that you need to know about this awesome competition. -What is it? -When will you do the workouts? -Why should you enter? -How to train for it and through it?

This weekend has been action packed across all sections of our brand: -Andre crushing Fittest in Cape Town -Ironman 70.3 Dubai -Big Backyard Ultra -Testing week is here

Johan Steene is a world famous ultra runner, he has won 500km single stage races and recently won the Big Backyard Ultra running for 68 hours! He was on the show 4 years ago and it is awesome to have him back as we talk: -Complete psychosis -No elite sport is healthy -The light at the end of the tunnel -Run today like you are going to be able to run tomorrow

Jan is always a busy month and this Jan is no different. Here is this weeks updates: -Dubai Marathon -Nearly 500 shows -Big Rossi -Partner workout Wednesday

In this weeks show we answer your questions as we talk: -“Sanctionals" -The open -Getting the mix right -Recovery

Another awesome week gone by and the coming week looks just as good. Enjoy the show: -Did you hear Boz -Sanctional #2 in Miami -Cool podcasts -The open is coming

Great to catch up with “Boz” in this weeks show. Yes we know it’s been too long since we had her on and this was a great chat: -The world of Boz -Learnings from 2018 - your year off! -Changes in CrossFit -The 2019 games

We got big news this week on the CrossFit games and in the gym we had an awesome week with “New Year, No Weakness”. Here is this weeks weekly updates: -How the 2019 CrossFit Games is going to look -New Year No Weakness -Ultra Camp 1 -Focus on this week

When the Christchurch Earthquake hit in 2011 Ian Morgan was a super successful business man in New Zealand. Today he is a super successful ultra runner based in Chile. This is an unreal story: -Think what makes you happy -Over 100kg but ready -The worlds longest ultra -When things are good keep going

How has the first week of Jan been for you? We have a packed show this Sunday: -CrossFit Earnings -What to do outdoors in Dubai -Hell week 2 is here -Books and podcasts

Welcome to the first show of 2019 and Happy New Year. In this show we will help you make changes that last and are not just BS New Years resolutions: -Remove clutter -Exercise often -Plan better -Eat to support your life -Simple habits

Our final show of 2018! -“New Year No Weakness" -The 1,000 rep challenge -The fat loss challenge -Bring a friend on 10/01/19

In this show we wrap up 2018, highlights, best shows and what we loved about the year: -The best shows -The best moments -Why reflection is important -What do we do about it

It’s Christmas week so we share some ideas on how to stay fit and healthy: -Eating smart -Simple workouts -Going for a walk -Get to class!

This race has been billed as one of the hardest single stage races by the pros. We caught up with Rob and Tom, two of the InnerFight endurance athletes to hear their story on the race: -Awake for 50 plus hours -Brutal terrain -When finishing is like winning -Hallucinations

What a week of fitness: -Dubai Fitness Championships -The worlds longest ultra ends -What's coming up this week

Here is the audio from InnerTalks #17 as Marcus talks over: -The love of the process -Getting hit by the truck -Why he ran 30 marathons -Being present -Focusing on small things each day

Here you have this weeks updates: -Dubai CrossFit Championships about to start -Ironman 70.3 Bahrain Wrap Up -Strongman anyone? -The worlds longest desert ultra

Kyle Ruth is the head coach of The Training Think Tank, multiple time regionals competitor, former elite swimmer and coach of several games athletes. In this show we talk: -Periodization models -Why traditional sport training models don’t work in CF -Building long term athletic success -Building your “team”

Here you have this weeks updates: -What’s in the class this week -Dubai Fitness Challenge ends -Ben on Body Building -Are you registered for InnerTalks 17

This week we tackle Motivation and where it should come from to ensure it lasts: -Intrinsic Vs Extrinsic -Why, why, why, why? -What lasts longer? -The process always wins

Here you have this week's updates: -Matt on programming -Tom on InnerFight Endurance -Andre on Coach the Coach and Red Zone -Dates for your diary

In this week's show Tom and André discuss aerobic capacity and its application for CrossFit athletes: -What is an engine? -What is aerobic capacity? -How do you develop it? -Why it's one of the most important things in your training

Here you have this weeks updates: -Andre on the German Throwdown -How was testing week -Tom on an awesome weekend for InnerFight Endurance -Dubai Fitness Challenge, the final week

This week we take on perhaps the biggest question in peoples mind. What is the right diet? As we talk over: -Paleo -Vegetarian / Vegan -Carnivore -Keto

Here you have this weeks updates: -Questions from Marcus 30X30 challenge -Testing week, what to expect -Competitions this weekend -Dubai Fitness Challenge

Bryan Falchuk is a best selling author, speaker and life coach, he has spoken at multiple TEDx events, and has been a featured guest on over 100 podcasts and radio shows. In this show we talk: -Fighting anxiety with food -What do you enjoy? -The moment when choice is removed -Learn how to love yourself first

Another action packed week this week: -Thursdays workout -Who did Halloween best -Competitions this weekend -Dubai Fitness Challenge

In this weeks show we chat to Rami all about Anghami, music and it’s latest move into podcasts: -What does Anghami mean and do -Getting to 70million+ users in 6 years -Workout play lists that motivate us -The future of podcasting

In this weeks update show we talk: -Last weeks hardest workout -Dubai 30 x 30 Challenge -How Dubai CrossFit championship qualifiers needed up -A new podcast

Pete and Jaimielle Jacobs are of owners of Live You Own Fit based in Noosa Australia. In 2012 Pete was world Ironman champion. This is an amazing show as we talk about: -Being in the moment -Peeling back the layers to get to the core of performance -How to love yourself more -Dropping your ego to boost your life

Another action packed weekly update show as we attack: -Next weeks workout to look out for -Dubai CrossFit championships -Dubai Fitness Challenge 30X30 -Kona Results

This week we connected with "Nutrition Guru” Matt Lovell who has an insane amount of experience in top level sport: -England Rugby team -Getting your fat bits pinched for motivation -Visualisation in nutrition -Creating micro habits

- The Joe Rogan podcast, should you listen? - Project DXB kicks off - How the All Blacks won - How to “Do a Day” with Brain Falchuck

Originally show 300 and now show 464 this is what we covered: - How he got into CrossFit - Winning the games - How hard he worked for a 2nd place in 2013 - Life after CrossFit

Find out all about our Running Academy in this show: -What we care about -How we work -What to expect -How to get involved

Have you heard of Heart Rate variability? We are joined on today's show by one of the worlds leaders on this topic and creator or HRV4Training: -What is HRV? -How do we measure it? -What should we look out for? -How can we adjust training based on data?

A great article here from Matt about the use of “tempo” in training: -What is tempo? -Why is it important? -How can it make you better? -How to use it?

This week Andre and Tom unwrap the topic of Concurrent Training -Endurance and Strength training at the same time -Understanding efforts -Training adaptions -When to use your HR monitor

In this week's coaches article Tom takes us through the use of HRV: -Why measure HRV -How to measure HRV -Understanding scores

This is an unreal show with Hayden as he takes us on an unreal journey that as he puts it is routed in hard work as we chat: -Grit - Hard work was the key. Not talent. -Knowing at 28 what he wants to be -Building ultimate flexibility in life -You will get there if you never give up

Do you fall over in a heap at the end of a workout? Should you? In this weeks show Marcus shares his thoughts: -Science v emotion -Is it CrossFit? -Seeking attention -Temporary relief

- Programming for CF athletes -Periodization - Stress management -Longevity -Definition of a great coach

- Stay away from bread - Don’t be afraid to change the menu - Don’t turn up starving

Rob Dionne is the host of the Open Sky Fitness podcast and the founder of Open Sky Fitness. There is so much value and motivation in this show as we talk: -If you are chasing the number you are going to lose every time -Mentally understanding the need for change -Making the smallest changes for the biggest impact -Always remember that the process is the result

Coach Jamie shares some thoughts on what you can do to give your kids the best chance of success in life: -Team Sport -Swimming -Combat Sport -Gymnastics

Dan Cruse is the Head of strength of conditioning at Southampton University and one of the UK’s most respected coaches. He joins us to talk: -The 80/20 rule of strength and conditioning -Stronger athletes get injured less -Questions to ask yourself -Movement above everything

In this special edition of the show we talk about the changes that were made at the end of last week to the CrossFit season: -What’s changed -What’s staying -Why -How

In our new Sunday show format we bring you the audio version of our weekly coaches podcast. Andre is first up as he wrote about "Competition Mindset” -Determining what you can control -Setting you expectations -Creating belief

-Characteristics of a coach -Characteristics of a client -InnerFight coaching approach -Beware of social media

- Conistency - Movement capacity - Do boring things - Go long from time to time

Dr Ramzy is a wealth of knowledge and is passionate about both science and simplicity -Practicality V Science -Testing professional footballers -The role of technology in the future of health -Keep it simple and you win

-10 general physical skills -The “hopper” model -The 3 energy systems -The first time outside of bodybuilding we have had a good measure for fitness.

-Training in the heat -Naked running band -Tour De France -The importance of bio feedback

-Food log -Quantity v quality -Sensitivities -Habits

Sophie was diagnosed with Cystic Fibrosis at 4 months old, since then she has been writing her inspirational life: -80 tablets a day -Climbing Mont Blanc -Eating 3,000 calories a day to stay alive -Have the courage to find your adventure

-Pre workout food -Pre workout liquid -How long before the session should you eat and drink

A head to head show with Andre and Marcus discussing the latest goings on in the world of fitness: -Regionals 2018 -Corsica GR20 trail -What should you be doing over summer -Balancing your training, is there such a thing?

-No outside distractions -Pre-training fulfillment -Observe your behavior and characteristics during the session

Tom has recently joined the InnerFight coaching staff as an endurance coach so we catch up with him to find out what he is all about: -Living with cockroaches -Being a mature student and getting a first -Why triathlon? -Go with your gut

-We all want to win, but most of us are scared to commit to what it takes. -To commit is to face your fears, insecurities and weakness. Its committing to work on them, so that you can achieve what you want. -A good way to keep yourself accountable to your commitments would be to write them down and hang them up somewhere where you can see them daily. -That constant reminder of what you have promised your self to do is a powerful to stay consistent when working towards your goal.

James was working in a job he hated, living a life he hated until one day he changed it all: -The breakdown -Figuring it out -Working online -Being free

-Anti rotational strength work -Proper plyometrics -Think about where your foot is landing when running

Brian is an online fitness trainer and the owner of Brian Keane Fitness, a company that serves thousands of people each year through their online fitness programs. He joins us in this show to talk: -How you do anything is how you do everything. -What would I do for free? -The power of persistence. -Don’t let other peoples opinion become your reality

-Are you over training -Re check your diet -It takes time -How much do you train your core

Rachel Thompson is one of the UK’s leading Animal Flow Practitioners. Animal flow is on the uprise in the fitness industry so it was great to chat to Rachel about it: -Move free -Incorporate Animal movements to your training -A style of training you can do anywhere -There is always more you can do

-Read positive things -Daily notebook deloads -Clean up your intake channels -Think and be more

Adam Cox believes that we are missing a certain part of the performance puzzle if we are not looking at the entirety of how the human body works. We chat about: -Work-in v work-out -Is your adrenaline causing you back pain -There is more than training in the healing process -Breathing may be the key

-Set summer goals -Sleep more on your holiday -Make a plan to close out the year -Do something that scares you -Wear speedos on a public beach

Alex Castro is now the head coach at Barrys Boot Camp London but he started cleaning gyms and cooking food in a body building gym. Here is his epic story. -The body building days -Moving up the ladder -Keep it simple -Barrys Bootcamp

-Fail forward – Intelligent failure =Learn through failure -Intentional practice -Real failure vs Perceived failure -Fail and learn

When you have been up at 125kg and then you hit the fitness stage at 81kg you learn a lot about your body and life. Duncan Murray talks to us about his journey and how he is now inspiring people to live healthier lives. -The detail of weight loss -Being goal and challenge obsessed -Take small steps to change -Look at yourself in the mirror and ask

-What time do you have -What matters most to you -Be at peace with your decision -You all have time

Getting healthy food in a time poor world has never been easy. Nutrifix may just change that in future. In this show we talk with Joel Burgess the founder of the brand: -The need for good food -Starting a tech business -The health v convenience balance -The 75 pound spreadsheet

-Injuries happen -Understand what you can do -Create a rehab program -Take ownership

Rich Tidmarsh is the founder of Reach Fitness in London. Was great to chat to him at his Clapham gym as we discussed: -If you have passion you win -Do the basics well -Believe -It takes hard work, be ready

-Get an assessment -Work the weak parts -Practice the movement pattern -Mobilise and stabilize

The topic of heart rate related to enhance physical performance is nothing new but the concepts and how we should be using it is still a mystery for some. In this show we debunk it. -What are heart rate training zones -Which zone should you be training in -Using heart rate for running -Using heart rate in CrossFit

-Movement quality -Strength -Endurance -Fatigue resistant

This is an insane show as we dive into a discussion with Mohammed who lost over 100KG and aims to be sub 90kg by the end of the year! -How do you get to 235kg -Hiding behind an online gaming character -Not even being able to wear shoes -Whats next?

-How are you assessing? -Training IQ -Bio feedback -Mental aspect

In this weeks show we talk to Dubai based blogger about: -The 80/20 rule -Following your passion and the money will come -How to eat and enjoy life at the same time -Giving people value Check her out over on http://www.leanlivinggirl.com/

-Language shapes perception -Positive self talk -Don't stop vs Keep Pushing -The 24 hour challenge

-Why not give MDS a crack? -Flexibility in training -Becoming a pro athlete -"Process not outcome"

-Aim high -Earn your right -What are you willing to struggle for -Integrity -Persevere

InnerTalks #15 was epic as we were joined by Sarah Usher who shares her experience on ocean boat racing: -What is the “Clipper Race” and why would you do it -Being at sea for 32 days straight -The importance of team work -Having a can do attitude

-500ml of water -Secret recipe -Coffee

Bridget is an amateur cyclist but someone that understands the benefit of community, friendly competition and of course having a good time. She is based in Melbourne Australia and this is a super inspiring show as we talk about: -The rise of women’s cycling -What is a “coffee ride” -Drugs in cycling -Having fun and staying fit

-Squat -Push -Core -Pull

-Training partners -To believe or not to believe - Instagram -Recovery with age -Open 2019 action plan

-Cardio, core, lifting, gymnastics, tests -When to develop what -Mastering all elements -Be aware of workout stimulus

Meet the man that has 15 oranges for breakfast (when they are in seasons) Matt MacDonald. This was a great conversation: -A year of Raw Vegan food -Why fruit works so well for Matt -Raw till 4? -Finding out how to fuel your body optimally

-Digital sunset -Meal times -Wind down to bed -Declutter your room

-What is a packaging scientist -People need to understand why -The book “You Got This” -Get to events and get creative. Check out Event Brite

-What is it? -How do I do it? -Types of visualization -Try it out

-Growing up in steeple chase -What it takes to run a sub 15 minute 5km -An American in Dubai -ON Running - Running on clouds

-Restore normal breathing cadence -Move to clear out “waste products” -Get hydrated and fuel up -Light foam rolling -Relaxation breathing

-What drove you to mountaineering? -What is the 7 summit challenge? -Challenges of mountaineering -Climbing mountains is like living life

-Maximizing your chances of success -Creating belief -Manage risks -Provide perspective

We are hitting another mile stone this week with 400 shows. Here are some of the favorite ones we mentioned: -#170 From InnerTalks 3. Max Calderan -#203, #225 & #256 Cam Nichol -#260 David Labouchere -#298 & #112 Mika Mahler -#300 Jason Khalipa -#334 Marcus Philly -#358 Living with Intensity -#391 Stop caring what everyone thinks

Enough with the confusion here is whats up! -AMRAP - As many reps/rounds as possible -EMOM - Every min on the min -WOD - Workout of the day -RX - As prescribed -Box - CrossFit Gym

-How did the accident happen -What do you focus on in this sort of situation -Being saved by a support network -Refusing to die

-Activates pretty much every muscle in the body -Creates the biggest growth hormone release -Makes you strong -Is one of our most natural positions

-Training for the mass population -Overcoming nerves -Staying focused -The best advice you have to give

-Fix your diet -Sleep and recover well -Move at least 30 minutes a day -Keep things in life simple

-The “general” approach -How many calories and macros? -What blood markers are important -Tracking and staying accountable

-Be ready to not be everyone else -Not everyone else is right all of the time -Abnormal people get abnormal results -You are your own person

-Using different breathing techniques -Living a more simple life -Why would you do 1,000 burpees -Stop counting your macros

-It doesn’t matter -We all have different goals -Do those people mean anything to you? -Only listen to those close to you -People often speak bad as they are not ready to work as hard as you are

-Macro diet -Common mistakes in Nutrition -The importance of sleep and how it affects training and nutrition -Under eating -Supplements

-Feedback system -Create logical training progress, -Constantly refine and push forward. -Everyone is different.

-Reflect well -Set your goals properly -Focus on the process -Win everyday

-Why should I take it? -What does it do? -What should I buy? -How much should I take?

-What is functional medicine -The open is coming -What about the InnerFight retreat -Why do you need a nutrition coach

-Why are greens good for me? -What greens should I look out for? -How much should I have? -Can I have too much?

-Being a dancer -Organizing Europes biggest CrossFit competition -Finding CrossFit -If you don’t try you won’t know.

-Get ready -It’s for life not just for Jan -Get big goals -Get good at the process

-Liam Gallagher -Honesty -Finding cycling -Just being a good dude

-Enjoy the food but be careful -Workout on Christmas day -Have a solid plan -Merry Christmas

-The role of CrossFit media -Capturing the important moments -The sport V changing lives -2018 and beyond

-Less trash in your diet -Less modified food -Feel better? But do you? -What about the lack of protein -Do you snack more?

-Class Program -Muscle up in 2018 -Why do you do insane challenges -Warm up V mobility

-HS hold against wall -Shoulder shrugs in HS -Pike push ups -Negatives -Elevated HSPU

-The hardest workout you ever did? -Training goals -How do you do the InnerFight programming -Where do you buy your socks

-1000 lunges for time -10 rounds of… -Core killer -Tabata -Death by burpees

-From the Middle East to WWE -A female role model -How do you become a WWE athlete

-Stick to your program for at least 3 months -Trust your coach -The process is more important than the end goal -Celebrate the small victories

-Balancing endurance training and CrossFit -Why is there an increase in adventure races -The evolution of the mobility project -Creating a winning environment at InnerFight

-Isometric work. -Eccentric work. -Concentric work.

-What's the goal -How much do you want it -What’s your work ethic like -Benchmarks and motivation

-Why we need it -When should we have it -How much do we need -What are the benefits

-Riding a bike the length of South America -How do you prepare for such a trip -Challenges along the way -What Bikingman plans for the future

-Compounding progress -Did I get better today? -Consistency -Focus

-How to navigate through the jungle of Diets -Social media positive/negative effects on Health -Health as a mindset -How to be an amazing personal trainer

-Isometric stability work -Dynamic mobility work -Energy system preparation

-Endurance programs -Training twice a day -How often should I be doing mobility? -What to eat before training?

-Tim Ferris: Tools of Titans -Simon Sinek: Start with Why -The Champion's Mind: How Great Athletes Think, Train, and Thrive: Afremow, Jim -Stephen Covey: 7 habits of highly effective people

-What is Jacked Gymnastics -The importance of gymnastics in CrossFit -Developing gymnastics safely -The huge difference between gymnastics and CrossFit

-You show up: On time -You listen -You have clearly defined and written down goals -You celebrate success -You acknowledge weakness and make a plan -You smile and are a good dude

We are back with another full show of listener questions. Thanks for sending them in: -Achieving balanced nutrition -Pushing your limits -Frozen v fresh fruit -More on Squat mobility

-Concept 2 rowing machine -Skip rope -Barbell -Books -Your mind

Intensity, a word we hear spoken about a lot but what does it mean, how do we measure it and where can we apply it: -Intensity defined -Measuring intensity in our workouts -Intensity in life -Who are the most intense people you know?

-What the difference? -Benefits of both -How much should we be doing of each? -How do we approach the different training types?

In this show Mia tells us all about pre and post natal fitness: -Should ladies train during pregnancy -How to manage cravings -Exercises that can be done anywhere -The mental aspect of pre and post natal fitness

Everyone wants to increase the volume of their training, but is that really the smartest way to get fitter? -“Be impressed with intensity, not Volume” - Greg Glassman. Less is more. -What are your fitness goals? -"Practice" -More training is not better, better training is better.

We sit down with Carmen and Phil to see what they have been up to the last few months: -Performance Nutrition -Breathing training -Steady state cardio -Dubai Fitness competition

This weeks episode we have had head of IF endurance Neil Flanners give his top 5 points on how to build aerobic capacity: -Slow down -Speed up -Mix it up -Frequency -Consistency -Work

We all want to get fitter and build the ultimate engine so who better to get than Kyle Ruth: -Respiratory system vs Cardiac -Defining what an engine is -Capacity vs Economy -Moxy monitor

We have all tried it. We see the class program and we think to ourselves, oh no...not T2B again or whatever you might fear. This type of negativity might have a bigger impact on your performance than you think. So how do you avoid it? In training and in life: -Always start the session on a positive note. Go say hi to someone, ask how their day was and small talk about positive things. -Seek for opportunities in the workout to get better. -Don't compare yourself to others. -Encourage others and they will encourage you when you are in dark place. -Disconnect. Don't use your phone during your session. Be in the moment.

Thanks for all the questions to make these shows. Keep them coming! -Managing rest and recovery -CrossFit.com workouts -Cheat day - what is it -Intermittent fasting -Squat problems

Fruit is sure better than chocolate but in this show we let you know how to use it the best: -We need a certain amount of sugar in our diet -Fruit for sure is better than chocolate bars -Thick skin v thin skin fruit -Moderate intake

One of the biggest questions we get - how do I develop mental toughness? Andre asks Marcus these questions: -What is your definition of mental toughness/grit? -How do you develop mental toughness? -Can you learn mental toughness or are you born with it? -Is talent overrated? -Who are the toughest athletes on the planet by your definition?

Yes our body needs a certain amount of sugar so best to get it from the natural sources such as: -Honey -Dates -Maple syrup -Fruit

Questions and answers. These were your questions. Have a listen to the show for our answers: -Why the name InnerFight? Where does it come from? -Fruit (sugar) before or after training? See podcast 349 also coming out in a few weeks -Why is it so hard to be consistent in your diet? -What do you think about counting Macros? Does it work? What is it? -Apple pie or chocolate cake. Or both? -Are oats good for you? Why do more X fitters eat them? -Is Vegan the new Paleo? Why is everyone turning vegan in 2017. Your thoughts on what the health?

The million dollar question. What does CrossFit really make you better at. These are a few of our thoughts. Check out the show! -Triathlon -Running -Confidence to do anything -CrossFit is varied just like life so it prepares you for life

You asked the questions, we have given the answers. Thanks to everyone who sent their questions in, enjoy the answers. -Thoughts on the games this year? True test of fitness? Better than past years? Drugs? -What is the one thing you wish people would stop doing in the gym -Cardio v Weightlifting? Which is better for losing fat -Thoughts? Programming heavy load / only training during periods of reduced calorie intake / dieting. -How much training is too much for someone relatively new? How do you stop getting excited and trying to do everything.

Your body needs rest but what really is a rest day? -How many should I have a week? -When do I know if I need one? -What is an active rest day? -Should all my rest days be active?

A new show format where we answer your questions. On this weeks list: -Replacing pull ups -Moving into endurance sports -What do I eat between lunch and dinner? -Should women take protein?

All you need to know about pre and post workout shakes: -What are they? -What do they have in them? -Do they work? -Are they healthy? -Who should be taking them? -But what if I need a pick up or boost?

Movement is the basis of everything we do, how is yours? We dig into this broad topic in this weeks show: -What is movement? -How can we move better? -What limits our movement? -Who to look out for

Muscles sore? Feel tired? This 3 minute show will help you to recover faster and perform better: -Drink water and not sugar -Eat well -Sleep -Plan your training smartly

What about getting out and exploring the great outdoors in safe, organized and fun races: -Some of the UAE’s highest peaks -Through sand or trails -On a bike or on foot -For fun and community

We all know the frustration of ripped hands keeping us from doing what we love...training. Here is 5 things that will prevent you from tearing your hands apart when you train: -Use grips. Jaw grips(cotton) or Victory grips (leather) -Wash your hands after training -Learn how to loosen your grip -Tape your hands correctly -Stop before you rip

In this show we want to highlight some bits of technology that we feel will help people monitor and measure their performance. When something is measured it becomes manageable and motivation rises: -Heart rate monitors -Training peaks -My fitness pal -CrossFit apps

Want to live pain free and boost your performance? Here are 5 things you can do daily to make that happen: 1: Samson stretch with rotation 2: Pigeon stretch 3: Hang from bar or rings 4: Sit in the bottom of your squat and move around 5: Shoulder rotations

Marcus Filly is a veteran at the CrossFit Games and Phoenix Rise grid league team captain: -The importance of fitness -The importance of having a coach -Understanding programming -Functional bodybuilding