Welcome back to another episode of the Athletic Studio podcast! In this special episode, your hosts Gordon Chommanivong and Kate Oman dive into a more personal topic: their top five fitness and health habits that they simply can't live without. These are the routines and practices that keep them at their best, both in their personal lives and professional careers. Tune in to get an inside look at what keeps them motivated and on track.

Key Highlights

1. Weight Training - Discover why weight training is a non-negotiable part of Gordon's life and how it impacts his professional image.
2. Daily Walks - Learn about Kate's commitment to daily walks and the mental clarity she gains from this simple yet powerful habit.
3. Rest and Recovery - Understand the importance of taking a day off to recharge and how Gordon incorporates this into his busy schedule.
4. Activity Planning - See how Kate uses an activity planner to organize her workouts and stay on track with her fitness goals.
5. Supplementation and Nutrition - Explore the role of supplements and specific nutritional habits that both Kate and Gordon incorporate into their daily routines.

We hope you enjoyed this more personal episode of the Athletic Studio podcast. Kate and Gordon shared their essential fitness and health habits, offering valuable insights into what keeps them motivated and balanced.

Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio

Download our free training guide here.

Learn more about our services: www.athletic.studio

Welcome back to another episode of the Athletic Studio Podcast! Your hosts, Kate Oman and Gordon Chommanivong, are here to guide you through the intricacies of rethinking training and energy expenditure for fat loss. In this episode, we challenge the common notion that more is always better and provide insights into achieving optimal results with a balanced approach.

Key Highlights

💪Rethinking the "More is More" Mentality: Discover why jumping into multiple high-intensity sessions might not be the best approach for fat loss.

💪Importance of Low-Intensity Exercise: Learn about the underrated benefits of walking and other low-intensity activities for both mental and physical health.

💪Personal Experiences and Insights: Kate shares her journey with CrossFit and the impact of overtraining on her body.

💪Structuring Workouts for Recovery: Tips on how to balance high-intensity workouts with proper rest and recovery.

💪Actionable Steps for Overtraining: Practical advice on how to adjust your training and nutrition to see better results.


Kate and Gordon wrap up the episode by reiterating the importance of quality over quantity in both training and nutrition. They encourage listeners to trust the process, work with professionals, and make gradual adjustments to their routines for optimal fat loss and overall health.

Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio

Download our free training guide here.

Learn more about our services: www.athletic.studio

Welcome back to another episode of the Athletic Studio Podcast! In today's episode, your hosts Kate Oman and Gordon Chommanivong delve into the intriguing topic of whether to go all in or take a more gradual approach in your fitness transformation journey. But first, we share some exciting updates about new additions to our studio that are making waves among our trainers and clients.

Key Highlights

💪New Gym Accessories: Discover the advanced performance systems we've introduced to enhance training and prevent injuries. Also find out about a new addition that’s been a hit among our trainers and clients

💪 Transformation Strategies: We discuss the pros and cons of going all in versus a gradual approach in your fitness journey. Hear real client experiences and the common struggles they face with different approaches.

💪 Identity Shift: Understand the importance of an identity shift in achieving long-term fitness success. Find out how small, impactful habits can make a big difference.

💪 Practical Advice: Get tips on how to start your transformation journey, whether you prefer an all-in or gradual approach.


We hope you found our discussion on the all-in versus gradual approach to fitness transformation insightful. Remember, whether you choose to dive in headfirst or take it step-by-step, the key is to find what works best for you and your lifestyle. Don't forget to follow our podcast on Spotify, Apple Podcasts, or wherever you get your podcasts. Also, connect with us on Instagram at Athletic Studio for more tips and updates. If you enjoyed this episode, please share, rate, and like our podcast to help us continue bringing you valuable content. Until next time, stay active and stay healthy!

Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio

Download our free training guide here.

Learn more about our services: www.athletic.studio

Welcome back to another episode of the Athletic Studio Podcast! In today's episode, your hosts Gordon Chommanivong and Kate Oman delve into the intricacies of caloric needs and why it's crucial to avoid comparing your diet to others. Whether you're influenced by social media, friends, or celebrities, understanding your unique nutritional requirements is key to achieving your fitness goals.

Key Highlights:

💪The Pitfalls of Comparison: Why following someone else's diet plan can be misleading.

💪Individual Factors: How height, weight, muscle mass, and lifestyle impact your caloric needs.

💪Social Media Influence: The reality behind "What I Eat in a Day" videos.

💪Using Calorie Calculators: How to get a rough estimate of your caloric needs and why it's just a starting point.

💪Trial and Error: The importance of experimenting to find what works best for you.

💪Sustainable Nutrition: Balancing preferred food choices and dietary restrictions for long-term success.

Conclusion:

The key to achieving your fitness goals lies in understanding and catering to your unique needs. Stay in your own lane, and use others' nutrition plans as inspiration rather than a strict guide.

Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio

Download our free training guide here.

Learn more about our services: www.athletic.studio

Welcome to the Athletic Studio Podcast , in this episode, your hosts Gordon Chommanivong and Kate Oman tackle the timely topic of maintaining your fitness and nutrition goals during the chilly winter months. As Melbourne braces for the cold, we share personal insights and strategies to help you stay active and motivated. Whether you're facing rain or the cold snap, we've got tips to keep you moving forward.

Key Highlights:

💪Indoor Alternatives: Discover how switching certain activities indoors can make a big difference.

💪Appropriate Winter Attire: Learn about the importance of layering and the right apparel for cold-weather workouts.

💪Keeping Up with Cardio: We discuss various ways to ensure you're meeting your step count even when you're staying indoors.

💪Motivation Boosters: Find out unique strategies that can help you stay motivated through the colder days.

💪Routine Matters: Why sticking to a routine can be your biggest ally in winter fitness.

💪Social Connections: The role of workout buddies and community in keeping you accountable.

💪New Activities: We touch on how trying new workouts can rejuvenate your winter fitness regime.

Don't let the winter chill put a freeze on your fitness goals. Tune in to this episode of the Athletic Studio Podcast for creative and effective ways to stay motivated and active throughout the season. Remember, it's about finding what works for you and keeping the momentum going, no matter the weather.

Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio

Download our free training guide here.

Learn more about our services: www.athletic.studio

Welcome to another episode of the Athletic Studio podcast, where your hosts, Gordon Chommanivong and Kate Oman, dive into the essential and often challenging aspects of fat loss. In this episode, titled "5 Fat Loss Truths You're Going To Experience," we explore what truly happens during a fat loss journey, balancing the positive outcomes with the realities that many tend to overlook.

Key Highlights of the Episode

💪 Hunger is Inevitable: Discover why feeling hungry is a natural part of the fat loss process and what you can do to manage it without feeling overwhelmed.

💪Expect Plateaus: Learn about why your progress might stall and the strategic decisions you can make to overcome these plateaus effectively.

💪Sustainability of Staying Lean: We discuss the realities of maintaining a low body fat percentage all year round and its implications on your health and lifestyle.

💪Social Challenges: Gain insights on how socializing can change during a fat loss phase and tips on how to handle social meals and gatherings.

💪Duration of Fat Loss Phases: Understand the importance of keeping fat loss phases short to avoid negative health impacts and how to optimize these periods for better results.

In conclusion, this episode sheds light on the truths of fat loss that are crucial for anyone looking to embark on this journey. Gordon and Kate blend their personal experiences with professional advice to provide a comprehensive guide to navigating the complexities of fat loss.

Tune in to get the full depth of each point and equip yourself with the knowledge to tackle your fat loss goals head-on.

Remember to follow us on Spotify, Apple Podcasts, and YouTube for more insightful episodes. Join us next time on the Athletic Studio podcast for more fitness truths and tips!

Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio

Download our free training guide here.

Learn more about our services: www.athletic.studio

Welcome back to another episode of the Athletic Studio Podcast with your hosts Gordon Chommanivong and Kate Oman. This week, we dive into the transformative world of muscle building, sharing not just our personal and client successes, but also providing you with top-notch strategies to enhance your muscle growth effectively.

Key Highlights:

• Muscle Building Tips: Uncover five crucial strategies that could redefine your training sessions and help you achieve your muscle-building goals.
• Training Techniques: Explore advanced techniques like drop sets, rest-pause, and pre-exhaust methods to push your limits and maximize muscle growth.
• Changing Training Stimuli: Learn about the importance of varying your workout equipment and techniques to keep your muscles guessing and growing.

In this episode, we not only share effective muscle-building tips but also inspire you with real-life stories from our studio. Whether you're a fitness enthusiast or a professional trainer, these insights will help you elevate your fitness game.

Tune in now to step up your fitness journey!

Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio

Download our free training guide here.

Learn more about our services: www.athletic.studio

Welcome to the latest episode of the Athletic Studio Podcast where we delve into the world of fitness and training. Today, we're focusing on a specialized training method known as Daily Undulating Periodization (DUP) and how it can revolutionize your strength and body composition results.

Key Highlights:

💪DUP Explained: It's a method where workouts vary daily, unlike traditional linear training.

💪Benefits: DUP leads to faster strength gains, breaks plateaus, and targets weak areas effectively.

💪Implementation: Best for those training at least four days weekly, exposing them to varied rep ranges.

💪Success Tips: Focus on recovery, nutrition, and varied rep ranges for optimal results.

By incorporating DUP into your routine, you're likely to see significant improvements in both strength and body composition. If you're ready to take your training to the next level, consider giving DUP a try.

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Undulating Pyramid Training (UPT), often referred to more broadly as non-linear periodization in strength training, has been the subject of several studies that highlight its effectiveness, especially in comparison to traditional linear periodization methods. Here are some key studies and their findings that emphasize the benefits of this training approach:

• Study by Rhea et al. (2002): This study, titled "A Comparison of Linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Strength," found that daily undulating periodization (DUP) was more effective at increasing strength over a period of 12 weeks compared to linear periodization (LP). Participants who followed the DUP approach showed significant improvements in strength across various exercises.
• Study by Prestes et al. (2009): In the study titled "Comparison Between Linear and Daily Undulating Periodized Resistance Training to Increase Strength," similar findings were reported. DUP led to greater strength gains in bench press and leg press compared to LP, suggesting that varying intensity and volume within a week could lead to superior adaptations.
• Study by Monteiro et al. (2009): Their research, "Non-linear Periodization Maximizes Strength Gains in Split Resistance Training Routines," demonstrated that non-linear periodization, which includes undulating models, resulted in significant strength gains for athletes engaging in split routines, reinforcing the notion that varying training stimuli can prevent adaptation plateaus.
• Study by Buford et al. (2007): Titled "A Comparison of Periodization Models During Nine Weeks with Equated Volume and Intensity for Strength," this study highlighted that non-linear periodization led to better preservation of lean body mass and strength gains over a shorter period, emphasizing the benefits of varying training loads for body composition.
• Meta-analysis by Harries et al. (2015): This meta-analysis reviewed the effectiveness of different periodization models and concluded that non-linear periodization, including undulating models, tends to be more effective than linear models for increasing both strength and power in resistance-trained populations.

Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio

Download our free training guide here.

Learn more about our services: www.athletic.studio