Busy Blokes Podcast

EP 13: The Finale!

Batto kicks off the last episode (of season 1…) with his final weigh-in of this 13-week process, and details his “Top 5 Tips” and “Top 5 Feels” for these last 3-months. We then answer 9 listener questions ranging from intermittent fasting to our opinion of Shrek vs Shrek 2, then Christian smacks you in the chops with his final golden nugget of wisdom!
Introduction: Batto updates us on his Good, Better, Best goal progress and his plans for the future (0:00-6:05)
"Batto’s Top 5 Feels": Batto details the best things about this journey that he’s experienced and noticed within himself (6:05-15:26)
“Batto’s Top 5 Tips”: Batto jumps into his top 5 tips for anyone else out there who’s thinking about, starting, or in the midst of their own journey (15:26-23:19)
Q1: "Jake, have you noticed any difference in how much you crave your ‘trigger foods’ now?” (23:19-26:55)
Q2: "Christian, has it been hard coaching a friend?” (26:55-31:18)
Q3: "What’s something you’ve both gained from the podcast that you weren’t expecting?” (31:18-34:51)
Q4: "Is intermittent fasting to reduce calorie intake bad? I know you don’t love it Christian, but I find the short period of being hungry much easier than constantly watching what I eat to reduce my calories. Any down sides?” (34:51-38:39)
Q5: "Is intermittent fasting in the morning better than eating a big breaky, then less later on?” (38:39-40:13)
Q6: "Which Shrek is the best Shrek (and why is it Shrek 2)?” (40:13-42:03)
Q7: "What’s your favourite tattoo and does your mum like any of them yet?” (42:03-44:39)
Q8: "Someone who is struggling with themselves, whether it be diet, not going to the gym, or mental struggle, what would be the FIRST thing you’d do to help yourself?” (44:39-49:04)
Q9: "Will there be a season 2 of Busy Blokes?” (49:04-51:13)
"Final Sign Off & Golden Nugget": Christian drops his final golden nugget (51:13-53:46)
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Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com
 

EP 12: Improve Your Mobility with These 8 Tips

Another little dip on the scales for Batto as he gives one of the portion control tips from last week a crack. We then discuss why we need to work on our mobility, with 8 super practical tips you can implement each day to improve how your body moves, recovers, and feels.
Introduction: Batto has a go at one of the portion control tips from last week, but needs to re-evaluate his tactics (0:00-4:32)
"Nitty Gritty": We define mobility in a few different ways, two fun tests you can do to test your mobility, and discuss the primary factors of vitality (4:32-10:47)
"Down to Business": 8 practical tips to increase your mobility (10:47-36:13)
"Q&A, Golden Nugget": Christian answers a question about being flexible (edit: although it may take months to radically improve your range of motion/mobility, you WILL feel positive effects after just a single session if done properly), then provides a golden nugget about warming up before exercise (36:13-42:00)
 
"The Sitting Rising Test" 
"The Old Man Test"
Follow-along mobility routines
 
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
If you’re a male, click here to join the male-only Facebook group.
If you’re a female, click here to join the female-only Facebook group.
 
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com

EP 11: 10 Weight Loss & Weight Gain Strategies

Batto’s fitting into old clothes! Reaching an outside goal that he hadn’t mentioned on the podcast before. We then deep dive into how calories affect your weight, how much we should be consuming (plus the calculators that Christian uses with clients), and detail 10 weight loss and weight gain strategies.
Introduction: Those jeans aren’t strangling Jake’s waist no more! He’s been receiving more compliments, feeling the love, and feeling good as well (0:00-4:26)
"Nitty Gritty": Christian explains what calories are and how they affect weight gain and weight loss, what a kilojoule is (plus how to convert), how many calories you should be consuming each day, the magic number you should see on the scale each week (4:26-16:47)
"Down to Business": 10 weight loss and weight gain strategies (16:47-37:14)
"Golden Nugget": Batto explains how it took him quite a while to get a handle on his portion control, then Christian details what else you can focus on instead of just the scale number (37:14-42:26)
 
Mindful eating checklist
Precision Nutrition Calorie Calculator
James Smith Academy Macro Calculator
 
Join Health Coach Christian’s private Facebook groups for more health tips, trainings, recipes, freebies, and more!
If you’re a male, click here to join the male-only Facebook group.
If you’re a female, click here to join the female-only Facebook group.
 
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com

EP 10: How to Manage Stress like a Boss (Part 2 of 2)

One of our favourite episodes to date! Some raw moments, and as usual an absolute shitload of practical take-aways.
Batto starts us off by talking about his huge progress on the scales and how he is noticing some more changes in the mirror. We then outline exactly how you can activate your parasympathetic (rest & digest) response with 3 specific breath techniques and a bunch of activities that leave you feeling rested and recharged.
Introduction: Batto gives an update on his progress (Watch out Ryan Gosling), then tells us which stress-management strategy he employed over the last week (0:00-4:56)
"Nitty Gritty": We briefly review the main points of Stress Part 1, then discuss how you can identify if you’re in the sympathetic (stressed) state (4:56-9:48)
"Down to Business": How to use your breath to activate your parasympathetic response with specific breath techniques, and choosing a range of activities that help you to pour some stress out of the stress bucket (9:48-41:54)
"Q&A ": We answer a listener question about how to battle stress eating episodes (41:54-47:00)
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his freshly updated website www.healthcoachchristian.com

EP 9: How to Manage Stress like a Boss (Part 1 of 2)

Batto’s clever tricks during social situations over the weekend work wonders! We then dive feet first into the dire importance of managing our stress on a DAILY basis and how you can do so with 6 lesser-talked-about stress-management techniques.
Introduction: Batto tells the listeners about two tricks he employed over the weekend that helped him see results on the scale and a boost in energy (0:00-7:26)
"Nitty Gritty": Why stress-management is one of the largest pillars of health, which everyday situations cause us to enter the ‘alarm stage’ along with our own personal stressors, then Christian explains the ‘stress bucket’ (7:26-22:01)
"Down to Business": Be proactive rather than reactive with these 6 stress-management strategies (22:01-40:05)
"Q&A, Golden Nugget": We answer a listener question about the link between exercise and stress, then Christian rounds off the episode with his crispiest nugget of wisdom yet (40:05-47:36)
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his freshly updated website www.healthcoachchristian.com

EP 8: How to Boost Your Sleep Quality (Part 2 of 2)

We’re back with Sleep Part 2!
Batto celebrates his weight loss progress a little too much, but there’s some wisdom to be learned in it all. We then hop into our pyjamas to discuss morning and evening routines, with loads of super practical steps you can take in the hours leading up to bedtime and when you wake up to boost your sleep quality through the roof.
Introduction: Batto stops to smell the roses (perhaps a bit too hard) with his weight loss success, he then talks about how his life is thankfully getting back into a routine, and sets himself a little alcohol challenge (0:00-6:37)
"Nitty Gritty": We briefly recap Sleep Part 1, then go into fine detail on the many negative consequences of getting poor quality sleep (we’re not trying to scare you, we promise) (6:37-15:20)
"Down to Business": Following the 10, 3, 2, 1, 0 sleep method, we detail exactly what you can do in the hours leading up to bedtime along with 3 very powerful things you can do first thing in the morning to set yourself up for high quality sleep (15:20-39:10)
"Golden Nugget": Christian answers a listener question about sleep apnoea, then lulls Jake into a nice, deep sleep with a sedating nugget of wisdom (39:10-46:05)
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, and catch Christian on Instagram @healthcoachchristian 

EP 7: The Mid-Way Review

Batto gives an update on all of the “magic” that’s moving him towards his Good, Better, Best Goals at the midway point of our journey. We then use the “Glow & Grow” reflection strategy for Batto & the listeners to deconstruct the learning and action steps from each week. There is SO much wisdom throughout today’s episode which you do NOT want to miss.
Introduction: Batto caves for some fast food (he teleported), he then details some of the compliments he’s been receiving, and we get side-tracked talking about Video Ezy and Peter Bell (0:00-9:26)
"Reflection”: Christian gives everyone a quick rundown on the “Glow & Grow” reflection strategy, then Batto reflects on each of the episodes with PLENTY of extra realisations and pieces of wisdom for the listeners (9:26-30:26)
“Golden Nugget": Christian lays down a crispy golden nugget about the power of having a “sounding board” during your journey (30:26-34:01)
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, and catch Christian on Instagram @healthcoachchristian 

EP 6: How to Boost Your Sleep Quality (Part 1 of 2)

Batto struggles this last week, yet sees another dip on the scale due to controlling some of his healthy habits (and he’s even still drinking beers and eating burgers!). We then discuss the VITAL importance of getting high quality sleep, and exactly how you can hack your sleep environment as well as your sleep “timing” to boost your sleep to the next level.
Introduction: Batto’s work schedule causes him to suffer a little, but the health hacks that he’s been putting in place have been working their magic (0:00-4:30)
"Nitty Gritty": “Sleep is the most IDIOTIC aspect of our evolution”, what Game of Thrones has to do with sleep (SPOILER ALERT), the importance of getting high quality sleep (4:30-14:58)
"Down to Business": The online quiz that determines your sleep “chronotype”, 6 simple ways to set up your perfect sleep environment (14:58-38:36)
"Q&A, Golden Nugget": Christian answers a listener question about what to do if you have a late night out, then lulls Jake into a nice, deep sleep with a sedating nugget of wisdom (38:36-44:03)
Click here to take “The Power of When Quiz”
By no means necessary, but here are links to some of the resources discussed for those people who want to take their sleep quality a little further: Manta Sleep Mask, Chilipad, Oura Ring, Swanwick Sleep Glasses, Felix Gray Glasses, UVEX Blue Light Blocker Glasses
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, and catch Christian on Instagram @healthcoachchristian 

EP 5: The Life-Changing Power of N.E.A.T

Batto notices some changes in the mirror, and Brussels sprouts make a comeback! We then dive deep into why we need to move our body on a daily basis and exactly how to harness the absolute LIFE-CHANGING power of N.E.A.T.
Introduction: Batto shares the excitement of seeing some physical changes in his body, then makes a plead to the listeners (0:00-6:46)
"Nitty Gritty": Batto makes a confession about some recent blood tests that he got, we then discuss how your body uses energy each day, a solid explanation of N.E.A.T, why we should look to the “Blue Zones” (6:46-18:25)
"Down to Business": How to implement simple N.E.A.T-boosting strategies throughout your day, even if you work in an office job (18:25-35:12)
"Golden Nugget": We want to see what you’re up to! Christian then slaps you with a gold nuggy on how to make your healthy habits more enjoyable (35:12-39:18)
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, and catch Christian on Instagram @healthcoachchristian 

EP 4: 11 Hydration Hacks + the “Piss Test”

Batto reaches another mini milestone in his weight-loss journey and explains why he is pumping the brakes on the chilli. We then get soaking wet with ELEVEN hacks to boost your hydration levels, the issue with over-hydrating, along with the super-secret “Piss Test” to monitor your daily hydration levels yourself.
Introduction: Batto recaps his success in the previous week, detailing his boost in strength and his kitchen experiments (0:00 – 8:05)
“Nitty Gritty”: The vital importance of water in the body, early signs of dehydration, the issue with over-hydrating, how you can monitor your levels with “The Piss Test” (8:05 – 12:47)
“Down to Business”: 11 slippery tips to boost your hydration (12:47 – 35:14)
“Golden Nugget”: We give a listener shout-out then Christian leaves Jake with a golden chicken nugget of wisdom (35:14 – 39:30)
Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, and catch Christian on Instagram @healthcoachchristian