In this episode, "Get Your First Chin-Up: Beginner's Guide," everything needed to achieve that first chin-up is covered.

The episode starts with a personal chin-up story, followed by advice on purchasing a chin-up bar and adopting the grease-the-groove approach to build strength. Various chin-up variations are discussed to keep workouts effective and engaging.

Additionally, there's a focus on the nutritional aspects, outlining calorie and protein goals to support training. The role of body weight in chin-up performance is addressed, and the importance of patience and consistency throughout the journey is emphasised.

Chin-up Example

Pull-up Example

Eccentric Chin-up Example

Banded Chin-up Example

Dead Hangs Example

Flexed Arm Hang Example

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Timestamps:

(01:41) My Personal Chin-Up Journey

(04:56) Buying a Chin-Up Bar

(05:30) Using the Grease-the-Groove Method for Chin-Ups

(06:09) Doing Different Chin-Up Variations

(08:05) Setting Your Calorie Goal for Chin-Up Success

(09:57) Determining Your Protein Goal for Chin-Ups

(10:43) How Body Weight Affects Chin-Up Performance

(11:59) The Importance of Patience and Consistency in Chin-Up Training

(13:25) Recap: Key Tips for Getting Your First Chin-Up

In this episode, find out how to break through fat loss plateaus with suggestions and tips.

Ashleigh and I discuss common reasons for fat loss plateaus, such as inaccuracies with calorie tracking and a natural decline in consistency.

Learn about metabolic adaptation, the myth of "starvation mode," and effective ways to tackle self-sabotage.

Whether you're struggling with food tracking, eating out, or social media comparisons, this episode offers experienced advice to help you overcome obstacles and achieve your fitness goals.

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Ashleigh's Threads

Ashleigh's Podcast

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Free Workout Plan

Free Fat Loss Guide

Free Meal Planning Guide

Free Protein Cheat Sheet

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Email me at leo@kairos.online

Timestamps:

(00:31) Introducing Ashleigh Hubbard: Fitness Expert

(01:14) Leo’s Review of Threads by Meta

(01:43) Overcoming Common Fat Loss Plateaus

(02:20) Calorie Tracking: Common Inaccuracies

(06:09) Tips for Eating Out at Restaurants

(08:03) Improving Food Tracking Accuracy

(11:40) Addressing Natural Declines in Consistency

(16:19) Strategies to Tackle Self-Sabotage

(20:37) Becoming Intentional in Your Fat Loss Journey

(24:36) Understanding Metabolic Adaptation

(28:22) Debunking the Myth of “Starvation Mode”

(29:40) Accurate Tracking: Overcoming Data Inaccuracies

(34:09) Understanding Why You’re Not in a Fat Loss Plateau

(39:53) The Impact of Unrealistic Social Media Comparisons

(42:03) Ashleigh’s Take on Green Powders

(42:47) Ashleigh’s Opinion on Solo Traveling

(43:14) Ashleigh’s Review of Netflix

(43:51) Ashleigh’s Perspective on Meal Plans

(45:23) The Downside of Setting a Fat Loss Goal Weight

(47:23) Ashleigh’s Thoughts on Breaking Bad

(48:06) How to Stay in Touch with Ashleigh

Join me in this episode as I sit with renowned fitness coach Susan Niebergall.

Find out about Susan's journey from being a teacher to becoming a top personal trainer, and get a sneak peek into her upcoming fitness book. Learn valuable tips on communication in fitness coaching, strength training while injured, and the importance of personalised training.

Susan shares her personal story of hip surgery recovery, dealing with PTSD, and overcoming injuries. We also discuss myths and facts about fat loss, massage guns for muscle recovery, and the truth about organic food.

Whether you're a fitness enthusiast or seeking expert advice on injury recovery and fat loss, this episode is packed with tips and experience!

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Leo's YouTube Channel

Susan's YouTube Channel

Articles

Free Workout Plan

Free Fat Loss Guide

Free Meal Planning Guide

Free Protein Cheat Sheet

Subscribe to my Email List

Calorie Calculator

Email me at leo@kairos.online

Timestamps:

(00:50) Introducing Susan Niebergall: Fitness Coach and Expert

(03:12) From Teacher to Personal Trainer: Susan Niebergall's Journey

(05:03) The Importance of Communication in Fitness Coaching

(06:40) Sneak Peek: Susan Niebergall's Upcoming Fitness Book

(10:39) Preview of Leo's Upcoming Fat Loss Book

(20:07) Stress of Susan’s Fitness Audiobook

(22:00) Why Writing Books Isn't About Making Money

(22:42) Susan Niebergall's Hip Surgery Recovery Journey

(23:36) What Happened to Susan's Hip? A Closer Look

(26:40) Strength Training Tips for When You're Injured

(31:33) Leo's Story: Overcoming a Teenage Gym Shoulder Injury

(33:23) The Importance of Exercise Adjustments During Recovery

(34:41) Why You Shouldn’t Stop Exercising Completely When Injured

(37:11) Dealing with the Psychological Impact of Injuries

(40:41) The Rebuild Process After an Injury

(42:43) Personalised Training: Essential When Recovering from an Injury

(45:52) Susan Niebergall's PTSD with Walking: A Personal Story

(51:36) Massage Guns for Muscle Recovery

(52:29) Discussion on Reality TV Shows

(54:23) The Truth About Organic Food

(55:11) Running for Fat Loss: Myths and Facts

(56:54) Using a Standing Desks

(58:14) How to Connect with Susan Niebergall