In this episode I talk about values, processes and outcomes. Without aligning these three things you very likely struggle achieving your goals.

#6 The missing link to achieving your goals

In this episode I talk about how to adjust your training based on how you feel. This is a powerful skill to learn, because auto-regulation approaches will help promote self efficacy and long term enjoyment. Check it out!APPLY TO JOIN THE FWL CLUB!

In this episode I talk about how to adjust your training based on how you feel. This is a powerful skill to learn, because auto-regulation approaches will help promote self efficacy and long term enjoyment. Check it out! APPLY TO JOIN THE FWL CLUB!

#5 How to auto-regulate your training

In this episode I cover how busy professionals should probably approach their training. The majority of people don't have much time to train, so training needs to be flexible and realistic. I also discuss the importance of being honest with yourself, and prioritising the big rocks to make training not only time efficient but effective too.

#4 Training on a time crunch

In this episode I talk about the importance of exercise when dieting and I also go into the impacts losing muscle when dieting can have. Don't let your friends and family lose muscle on a diet! Download my FREE home workout training template mentioned in the show here!

In this episode I talk about the importance of exercise when dieting and I also go into the impacts losing muscle when dieting can have. Don't let your friends and family lose muscle on a diet! <a href="https://coachdavidflowers.gumroad.com/l/eeffn?_gl=1*4gm6mo*_ga*Njc5NDA5NzM4LjE2ODI2MDYwNTc.*_ga_6LJN6D94N6*MTY4NDQyNzg4OS4xMy4xLjE2ODQ0Mjc4OTEuMC4wLjA." rel="noopener noreferer nofollow" target="_blank">Download my FREE home workout training template mentioned in the show here!</a>

#3 Don't lose muscle on a diet 

Welcome to FWL podcast, in this episode I cover what is the safest way to train. You may just be surprised! 

Welcome to FWL podcast, in this episode I cover what is the safest way to train. You may just be surprised!

#2 The Safest Way To Train

I'm back with a BRAND NEW podcast. Same old me, yet under a new umbrella. This is First We Lift!

I'm back with a BRAND NEW podcast. Same old me, yet under a new umbrella. This is First We Lift!

#1 Welcome to First We Lift *NEW PODCAST*

In this episode I talk all things training splits. I cover the different training splits respective to different training goals which will in turn help you decide how to set up your training weeks.

#44 A training split you won't quit 

First episode of 2021! In this episode I discuss the importance of defining what athlete you want to be. Do you want to get stronger? What about build muscle? Maybe improve your endurance? Or how about be the complete package? Listen to this episode and get some clarity on where you should put your training focus and ultimately what athlete you want to be!

#43 Cardio king or heavy lifting? - Defining the athlete you want to be!

In this episode I talk about setting up a seasonal approach to training and nutrition. How to set up an easy way to manage your fitness journey throughout the year by creating  'seasons' just like athletes do to help drive consistency and progression. A must listen if you lose direction and focus with your training and nutrition over this festive period!

#42 Mince Pies & Dumbbell Flyes - A seasonal approach to training and nutrition

The FATFIX podcast is back for a brand new series! My first episode back I am joined by my partner in crime #StrongClaud and we speak about all things dieting strategies. This one was epic!

#41 Dieting Strategies ft. StrongClaud

My name is David Flowers, and my ambition is to showcase the impact that training and more athleticism can have on all of us, regardless of our current levels or even age. I aim to provide solutions, rather than simply identifying problems. Please rate and review the podcast if you enjoy it.

Your episode with Katie was awesome! Keep doing your thang!

Awesome

First We Lift

Lucy Hendricks

This week I was joined by coach Lucy Hendricks. We discussed mental health in fitness. How mental health can impact your ability to go to the gym, the unrealistic expectations we put on ourselves and how being physical active isn’t just about motivation and discipline. Lucy also went in her struggles with mental health and shared some insightful stories.

#35 Mental Health Matters Ft. Lucy Hendricks

Steve Taylor

In this episode David was joined by Steve Taylor who is a registered dietitian from the U.S. They discussed everything you need to know about emotional eating with brilliant tips how to combat this problem. Finally, they explored sustainable fat loss and how important it is to set up an adaptable and enjoyable game plan for long term success.

#14 Emotional Eating & Sustainable Fat Loss Ft. Steve Taylor 

Katie St.Clair

In this episode I was joined by Katie St. Clair who is a Strength &amp; Conditioning coach out of Charleston, SC (U.S.). She has been training general population and athletes for over 20 years. In this episode we discussed female fitness 'influencers' who provide little advice or value. Marketing giants that target women with ridiculous equipment and workouts focused solely on what they look like and not how well they can move or perform. Katie is extremely passionate about promoting the role of females in the fitness industry and hopes to empower as many women as possible. She has recently created the 'Female Fitness Alliance' and hopes to create a community of health &amp; fitness professionals who want to elevate the industry and ultimately elevate women's role within the industry.

In this episode I was joined by Katie St. Clair who is a Strength &amp; Conditioning coach out of Charleston, SC (U.S.). She has been training general population and athletes for over 20 years.  In this episode we discussed female fitness 'influencers' who provide little advice or value. Marketing giants that target women with ridiculous equipment and workouts focused solely on what they look like and not how well they can move or perform.  Katie is extremely passionate about promoting the role of females in the fitness industry and hopes to empower as many women as possible.  She has recently created the 'Female Fitness Alliance' and hopes to create a community of health &amp; fitness professionals who want to elevate the industry and ultimately elevate women's role within the industry.

#33 Elevating Females In Fitness Ft. Katie St.Clair 

Lyle McDonald

This week I was joined by Lyle McDonald, who is the author of ' The Women's Book - A Guide to Nutrition, Fat loss and Muscle Gain. We discussed all things female physiology, such as the menstrual cycle and much much more. This episode was brilliant and one I think all women should listen to, not just for the scientific information shared but also the practical.

#24 Fat Loss For Females Ft. Lyle McDonald

In this episode David runs through 5 topics he believes are vital to understand and get in place before you start focusing on anything else.

#3 The Fatloss Foundations 

Danny Lennon

This week I was joined by Danny Lennon who is a very well known and respected educator in the field of nutrition and founder of Sigma Nutrition. Danny has a masters in nutritional sciences and has worked as a performance nutritionist with a wide variety of clients ranging from mixed martial artists to boxers. Today we spoke about rapid fat loss. We discussed calorie deficits, aggressive calorie deficits and some of the assumptions that come with aggressive dieting, such as their impact on muscle loss, weight regain and dietary adherence.

#25 Rapid Fat Loss Ft. Danny Lennon

Nick Lambe

This week I was joined by Nick Lambe aka the 'Online Sleep Coach'. In his coaching experience, he didn't come across more of a missing link than sleep. Whether the goal was overall health, weight loss or improved performance, sleep was the key to success. This prompted him to learn everything he possibly could about sleep. From tens of books to hundreds of research studies to picking the brains of the top sleep professionals in the field to studying cognitive behavioral therapy, he has compiled a comprehensive approach to optimizing sleep. He utilizes his knowledge of sleep as well as many other facets of health and wellness combined with the principles of coaching and behavior change to help enhance the most important pillar to success. In this episode we discussed all things sleep, from it's impacts on performance, appetite, metabolism and much more. 

This week I was joined by Nick Lambe aka the 'Online Sleep Coach'. In his coaching experience, he didn't come across more of a missing link than sleep. Whether the goal was overall health, weight loss or improved performance, sleep was the key to success. This prompted him to learn everything he possibly could about sleep. From tens of books to hundreds of research studies to picking the brains of the top sleep professionals in the field to studying cognitive behavioral therapy, he has compiled a comprehensive approach to optimizing sleep. He utilizes his knowledge of sleep as well as many other facets of health and wellness combined with the principles of coaching and behavior change to help enhance the most important pillar to success. In this episode we discussed all things sleep, from it's impacts on performance, appetite, metabolism and much more.

#34 All Things Sleep Ft. Nick Lambe

Gabrielle Fundaro

This week I was joined by Dr Gabrielle Fundaro who is a Renaissance Periodization coach, ISSN Certificed Sports Nutritionist and ACE certified Health Coach. She also holds a PhD in Human Nutrition, foods and Exercise. In this episode we discussed the ever so popular topic of late, gut health. Gabrielle gave a solid account of what it is in layman's terms, not to mention she certainly cleared the many assumptions and myths that surround this area.

#17 That GUT Feeling Ft. Dr Gabrielle Fundaro

Shannon Beer

This week I was joined by Shannon Beer who is a MMU certified nutritionist and coach at Flex success.  In this episode we covered some very important topics when it comes down to successful weight management. We discussed the pros and cons of using apps like my fitness pal and the many different nutritional strategies and interventions you can use other than necessarily counting calories, esp during times of hectic work commitments and holidays. Lastly and most importantly we covered the importance of weight maintenance and gave solutions of how people can set up their diet so they can actually maintain their weight loss and keep it off forever.

#18 Leaving Behind MyFitnessPal Ft. Shannon Beer

Luke Leaman

This week David was joined by Luke Leaman of Muscle Nerds. We covered the many mistakes people make when it comes to losing body fat and how many neglect their health chasing their goal.

#12 Fat Loss NOT Health Loss Ft. Luke Leaman 

Juggy Sidhu

Welcome to series 2, my first guest on the show was Juggy Sidhu also known as the 'Indian Body Coach'. We delved into how important it is to understand a persons a culture when it comes to nutrition, how to deal with social occasions within the Indian community and how you don't have to be a weirdo and take Tupperware to Indian weddings to lose weight.

Welcome to series 2, my first guest on the show was Juggy Sidhu also known as the 'Indian Body Coach'. We delved into how important it is to understand a persons a culture when it comes to nutrition, how to deal with social occasions within the Indian community and how you don't have to be a weirdo and take Tupperware to Indian weddings to lose weight.

#11 Fat Loss Culture Ft. Juggy Sidhu 

Kyle Dobbs

Welcome to a special Covid-19 edition podcast - talking about all things home training with Kyle Dobbs of Rebel Performance. Kyle is a world class coach who works with a variety of athletes in the US. Today we discuss home training and how to make the most of it during this period stuck at home. We  go into the  'why's' behind things to give you a better idea of how to train to keep some muscle, power and fitness around during these time of confinement.

#32 Life Behind Four Walls - A Covid-19 Special Ft. Kyle Dobbs

Eric Helms

This week I was joined by Eric Helms, who is a coach, author and educator.  In this episode we discussed his concept of the 'default diet' which is something Eric uses with himself and his bodybuilders to help combat the post show drastic weigh re-gain, binge eating tendencies, poor relationships with food and in some cases eating disorders. We spoke about quantitative and qualitative variables, internal and external hunger cues, and delved deep into more understanding about volumetrics of food.So if you're someone who feels like they don't have control with their diet, re-learn how to eat and get a better understanding of how to transition in and out of fat loss to weight maintenance phases this ones for you.

This week I was joined by Eric Helms, who is a coach, author and educator.  In this episode we discussed his concept of the 'default diet' which is something Eric uses with himself and his bodybuilders to help combat the post show drastic weigh re-gain, binge eating tendencies, poor relationships with food and in some cases eating disorders. We spoke about quantitative and qualitative variables, internal and external hunger cues, and delved deep into more understanding about volumetrics of food. So if you're someone who feels like they don't have control with their diet, re-learn how to eat and get a better understanding of how to transition in and out of fat loss to weight maintenance phases this ones for you.

#26 The Default Diet Ft. Eric Helms

Jacob Schepis

This week I was joined by Jacob Schepis who is personal trainer from Melbourne, Australia. Jacob is the owner of JPS fitness and JPS education which a very well known educational company for personal trainers. We discussed diet adherence, nutritional periodization and the importance of weight maintenance, all of which are very important when it comes to NOT falling off the diet wagon.

#23 Falling Off The Diet Wagon Ft. Jacob Schepis

I welcome back two previous guests Gabrielle Fundaro &amp; Shannon Beer. In this episode we talk about intuitive eating and the importance of weight neutral approaches to help combat peoples unhealthy behaviours and relationships with food. Gabrielle and Shannon are working hard to 'bridge the gap' between diet culture and non diet culture. A fantastic discussion talking about effective coaching strategies for client evolution.

#31 Change From The Inside Out Ft. Gabrielle Fundaro & Shannon Beer

In this episode David discusses the most important factor in dietary practice when it comes to losing body fat. 

In this episode David discusses the most important factor in dietary practice when it comes to losing body fat.

#5 Energy Balance

In this episode I discuss peoples approach to exercise.  How getting hot, sweaty and feeling sick doesn't mean you're necessarily working towards your goals. The negative implications that can occur through regular strenuous exercise on other areas contributing to fat loss and ultimately helping people get away from the 'calorie burn' mentality towards workouts.

#27 Get Lean or Die Tryin

In this episode David talks about the benefits of exercise on not only health but on keeping weight off post diet. 

In this episode David talks about the benefits of exercise on not only health but on keeping weight off post diet.

#6 Exercise

In this episode David talks about fad diets and there contribution to not only poor nutritional health but also mental health too.  This one is seriously not to be missed! 

In this episode David talks about fad diets and there contribution to not only poor nutritional health but also mental health too.  This one is seriously not to be missed!

#9 Fuck The Fads

In this episode David speaks about the importance of self-monitoring which is next in line in the fat loss priority pyramid.

#7 Keep your shit in check! 

The best philosophy podcast episodes. Asking questions about how to live a better life, what it means to be and do good, to the idea of God. This topic includes episodes that bring about important questions that everyone should be asking themselves. Add episodes you're interested into your queue below!

Best Episodes on Practical Philosophy & How To Live

The best episodes for anyone looking to learn more about topics such as happiness, fulfillment, depression and psychology/mental health in general. With interviews with industry experts, personal stories of individuals, this topic has lessons applicable to everyone. Add episodes you're interested into your queue below!