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This podcast is for people who want to feel fit, strong, and energised again β but havenβt found a way to make fitness hold when life is busy.
Youβve tried plans that work on paper but fall apart under pressure.
Youβve had periods of momentum, followed by long stretches of drift.
Not because you donβt care.
But because most approaches werenβt built for real life.
On this podcast, we talk about how to build strength, energy, and confidence in your body inside a full life β not an ideal one.
Training that adapts when work ramps up.
Nutrition that stays simple when attention is limited.
Habits that survive travel, stress, family, and changing weeks.
These are honest conversations about systems, mindset, and identity β and how fitness stops slipping to the bottom of the list and starts reinforcing the rest of your life.
When people think they don't have time to work out, it's not a discipline thing. It's not a willpower thing. It's not even about the perfect plan. It's not about the knowledge. It's not about motivation.
Speaker 1:I believe it's that we've been given the wrong map. We've been led to believe that we need to be in the gym for forty five minutes, sixty minutes, ninety minutes, two hours to actually get a good workout and feel like it's worthwhile. And the longer I've been doing this and training in a way that often my workouts are fifteen minutes, twenty minutes, thirty minutes, maybe a little bit more if I'm with a friend and I'm not strict on sort of rest periods and things, is that we have so much inefficiency in our workouts. So mainly those things that we find are extended rest periods, so not actually timing your rest period. So that rest period could go on for two minutes, three minutes, four minutes, five minutes.
Speaker 1:That could be scrolling on your phone. It could be chatting. It could just be merely just being unaware of that rest period. That can really add up. And I would say that's one of the biggest factors in terms of the workouts getting extended and being longer than they actually need to be.
Speaker 1:The second one is junk volume. So just doing loads and loads of different exercises, loads and loads of sets when it's not really necessary. You can get an amazing workout doing three movements for one body part. So if you were doing some kind of push pull leg split, you could literally get away with doing three movements, three to four sets, minutes rest, and you would have an incredible workout there that would take anywhere from fifteen to maybe twenty five minutes with a warm up included. And you might be thinking, is that enough?
Speaker 1:Like, how is that possible? And trust me, I've just done a workout then. I actually did five exercises all pulling, three sets of each with mobility and the rest periods, and my Garmin came out as twenty three minutes. And I did a warm up as well. So you can see that you can get an amazing workout in in a very short amount of time so long as you select exercises that are high impact, so not giving yourself lots of junk volume especially with isolation stuff because it's really, really not necessary.
Speaker 1:Bit of isolation for fun, sure, but for bicep exercises really doesn't really cut it unless you wanna be some kind of professional bodybuilder, then you're probably not listening to this and you're probably not worrying about long workouts. The second thing is like rest periods like I mentioned, them strict, keeping them dialed in, a minute, even ninety seconds, which is what I use today and still did the twenty three minutes of workout. That's a really important one and probably the biggest thing that's going to impact your workouts. Not getting distracted, not scrolling, not messing around, not chatting by the water cooler, all of those things are going to really cut down on your workout time. Especially if you're training from home, those things are less likely, although you could argue that they will more likely be distractions from family, people around you, like work, whatever else.
Speaker 1:So as much as you if you can cut those things out as much as possible it's going to benefit your workout length too. And then the other thing is obviously the idea of using your body weight to train at home. To be honest, I don't care how you train, I just want to get more people fit and healthy. But if you are training from home with your body weight, you're cutting out the commute, you don't have to pack your gym bag, you don't have to get changed, you can literally just roll out of bed in your pants, get it done, get dressed for work or whatever else as you usually would. So there's a massive time saving there.
Speaker 1:And I always argue, if you're struggling to find thirty minutes, fifteen minutes to work out, and when you do go, it takes you twenty minutes to get to the gym, I would suggest that it's better to use that time to actually do your workout than it is to actually commute. If you are someone that's already consistent and you have more time, this isn't an issue. This isn't the point. This is for people that are really struggling to actually even make that time to train, and they feel that that drive to the gym is an absolutely essential part of getting in a good session. And to be completely honest with you, it actually astounds me how effective short workouts can be.
Speaker 1:And this isn't HIIT. This isn't about having a high heart rate doing crazy intense circuits. We're talking proper strength training here with proper rest, but it just it just seems crazy to me when I the time after time I do these workouts and I record them and I'm really trying to even take my time and extend it like I did today, and it still gets done in such a short amount of time and it still yields absolutely incredible results and I end up finishing the workout feeling very worked, very complete and yeah, the results speak for themselves after committing to those workouts, those thirty minutes, those fifteen minutes. And I'm working on developing a new system at the moment which specializes in fifteen minute body workouts in a higher frequency, something that I'm going to be introducing soon. If you are interested, DM me the word 15 or comment 15 on the video, and I'll send you over some of the information if that's something that you're interested in.
Speaker 1:But besides that, I just really want you to try and break that mindset that workouts need to be long to be effective. Honestly, if you dial it in, you know what you're doing, you have a plan, you're strict with your rest period, you don't add a load of junk volume, you can do insanely effective workouts in fifteen minutes, in twenty minutes, in thirty minutes. So I want you to dial that in, concentrate on the short, concentrate on the consistency, concentrate on the action first. If you want to expand your plan in the future, that's absolutely fine. But the most important thing now is if you aren't working out or you aren't being consistent and you find yourself skipping workouts more often than not because you have to get to the gym, you have to train for sixty minutes for it to be worthwhile, try and shift that mindset to actually seeing consistency, action, effective condensed workouts as the primary driver.
Speaker 1:And then once you build that habit, you obviously have the choice to expand your workouts, but never do that at the sacrifice of long term success and consistency. So I hope that helped guys. If you do want me to help you or you want some advice on how you can start implementing a home body weight system that is very effective on time, you can comment the word life. Let's go for life today, and I'll get back to you and we can have a chat how we can make that fit. Also, if you want to join the four day course that I do, the fifteen minute body DM15, and that's going to give you a bit of a taster of this new system that I'm working on.
Speaker 1:Other than that, guys, implement, take action, stay consistent, and I'll see you on the next one.