A Bit Of A Boost – Details, episodes & analysis

Hello and welcome to A Bit Of A Boost with me, George Anderson

 

I’m a wellbeing and performance coach, speaker and author and this podcast brings together guest experts, inspirational stories and ideas that I hope will you a bit of a boost.

 

My guest on today’s show is Cath Bishop, a personal trainer and women's wellness coach who has a deep passion and commitment to self-healing.

 

We get into a number of different topics in our conversation today, including inflammation, menopause, fibromyalgia and plant-based nutrition.

 

Cath shares some really practical ways to reduce inflammation and why it can be beneficial, and some of the other ways that she works with her clients to help them boost their wellbeing and energy.

 

She has a brand new online wellness programme – the ‘Complete Body Reboot’  - which specifically helps menopausal women regain control of their health, as well as live lunchtime workouts and a whole range of other useful resources on her website

 

I think you’ll find today’s episode interesting and uplifting, and packed with ideas to give you a bit of a boost.

 

Connect with Cath on all the socials:

Facebook: https://www.facebook.com/MenopauseResetCath

Instagram: https://www.instagram.com/menopause.reset

Website: https://www.menopause-reset.com/online-wellness-programme

Reboot30 Live workouts: https://www.menopause-reset.com/live-lunchtime-home-workouts

 

Hello and welcome to A Bit Of A Boost with me, George Anderson

 

I’m a wellbeing and performance coach, speaker and author and this podcast brings together guest experts, inspirational stories and ideas that I hope will you a bit of a boost.

 

10 years ago I was mid-way through running 10 marathons in 10 days and it felt fitting that I record an episode on the topic this week as I reflect on this challenge.

 

There were 10 big lessons that I took away from this challenge that I recorded soon afterwards, and reading back over them recently made me realise how many of them I have ingrained into my life.

 

This episode delves into each of these lessons and how they apply to a variety of different aspects of life beyond running or sports, and then as I went to upload the episode I realised that I did actually record a similar episode about 2.5 years ago!

 

The one that seems to resonate in particular is 'you can only run the road that you're on', hence the name of this particular episode.

 

So here we have it, my updated version, possibly with a few new reflections in case you're feeling short changed by having a repeat topic to listen to!

Hello and welcome to A Bit Of A Boost with me, George Anderson

 

I’m a wellbeing and performance coach, speaker and author and this podcast brings together guest experts, inspirational stories and ideas that I hope will you a bit of a boost.

 

There's a 'mild to moderate controversy warning' for today’s episode, as we get into the topic of stretching… not ‘the best ways to stretch’, but exploring the question ‘should we be stretching at all?’

 

As trainers we're taught the importance of stretching as part of a warm up routine to help avoid injury and to enhance the performance of your body during the workout.

 

Then at the end it’s essential to stretch the muscles to return them to their original length, reducing muscle soreness and tightness the next day.

 

Then of course it’s important to include developmental stretches in your routine so you can increase your joint range of motion and maintain flexibility through your life.

 

My guest today is Ryan Phillips, a personal trainer and Muscle Activation Technique (MAT) expert and in 2008 we sat side by side in our very first seminar on MAT at a fitness convention where we learned that maybe all wasn’t as it seemed with these so-called ‘rules’ about stretching.

 

For me it was interesting, for Ryan it was the start of a long journey into his education in MAT, and a successful practice that he now combines with personal training.

 

In our conversation today we start off by talking about some of the changes we’ve both seen in the fitness industry over the last 2 decades, and get into a topic I find fascinating which is why some people are ‘low responders’ to different types of exercise.

 

If you’ve ever wondered why some people get far better results than others despite doing the exact same training, this will give you some interesting insights!

 

And then we really get into MAT, what it is and even some simple ways you can start applying the principles today.

 

We discuss why, if stretching is so ineffective - or even BAD for us - it can feel so good?

 

Ryan explains what’s actually happening to our muscles and joints when we stretch, and the role the nervous system has to play in muscle tightness.

 

Ryan is a true master of the work that he does and his Instagram page @muscleactivation is packed with education, case studies and tip to help you move better, get stronger and reduce injuries.

 

Have a go at some of the exercises and movements that Ryan suggests during our interview, and notice what a difference it makes. 

 

As well as Instagram, you can connect with Ryan and find out more about his 'Get Activated™️ Programme of Isometrics' on his website:

https://www.phillips-fit-brighton.co.uk/get-activated

 

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Some of the research that Ryan mentioned in our interview is listed here:

 

Stretching myth 1 - stretching improves your sporting performance:   A 60 second stretch before a vertical jump test reduced performance (jump height) by 3.4% http://www.ncbi.nlm.nih.gov/pubmed/24936897   Static stretching before running slowed down the initial 100m pace and jump height was reduced by over 9%   http://www.ncbi.nlm.nih.gov/pubmed/24905918 http://img2.timg.co.il/forums/1_150249330.pdf https://journals.lww.com/nsca-jscr/Abstract/publishahead/Chronic_Effects_of_Static_and_Dynamic_Stretching.94938.aspx     Stretching myth 2 - stretching helps to prevent injuries:   A meta analysis of 60 different randomized control trials showed that stretching had no benefit to injury prevention what so ever. http://www.ncbi.nlm.nih.gov/pubmed/24370993     Stretching myth 3 - stretching before/after exercise reduces muscle soreness:   No significant reductions in DOMS by stretching before/after exercise. http://www.ncbi.nlm.nih.gov/pubmed/21735398     Stretching myth 4 - stretching increases range of motion in people with limited mobility due to contractures (chronically tight muscles):   "Stretch does not have clinically important effects on joint mobility in people with, or at risk of, contractures if performed for less than seven months. The effects of stretch performed for periods longer than seven months have not been investigated." http://www.ncbi.nlm.nih.gov/pubmed/20824861     Stretching myth 5 - stretching your muscles makes them longer:   "After 6 weeks of static stretching, no structural change in muscle length was detected despite a significant increase in range of motion which can only be explained as being a change in tolerance to the stretch." http://www.ncbi.nlm.nih.gov/pubmed/24856792      Also, no structural change in fascial length after stretching: http://www.jelectromyographykinesiology.com/article/S1050-6411(15)00063-2/abstract?elsca1=etoc&elsca2=email&elsca3=1050-6411_201506_25_3_&elsca4=Orthopaedics

 

Welcome back to Season 3 of the A Bit Of A Boost podcast!

 

And what a start to season 3, as I welcome back a guest from episode 27, positive psychologist, happiness expert and all round wonderful person Vikki Barnes!

 

During my time off I relaxed by reading her brand new book ‘Free Happiness’, made many notes, and decided that I’d ask her to join me again here on the podcast for another chat about happiness, positivity and life in general.

 

We talk about festivals, working with Sir Richard Branson, optimism, acceptance and enjoyment, as well the difference and overlap between vulnerability and authenticity.

 

You can find Vikki's book on Amazon here:

https://www.amazon.co.uk/Free-Happiness-art-science-positivity/dp/B0997RJW3L

Follow Vikki on social media here:

https://www.instagram.com/drvikkibarnes

https://www.linkedin.com/in/drvikkibarnes

https://twitter.com/DrVikkiBarnes

And her website here:

https://www.drvikkibarnes.com

 

A couple of weeks ago I was in the North East visiting my mum and I dropped my friend Dean Coulson a line to see if he was around for a workout.

 

Dean is a coach and trainer with a very similar set of beliefs to me when it comes to how to approach holistic wellbeing, and our training sessions are always peppered with fascinating conversations.

 

I knew Dean would make a great guest for the podcast, and the timing was perfect as his brand new book THRIVE! is published today! (July 22 2021)

 

Dean’s personal story is inspiring, and he ended up leaving a career in IT to open a gym and become a lifestyle coach working predominantly with men. He’s been practicing martial arts for 30 years and we talk today about some of the lessons he’s taken from the sport that other non-practitioners could also benefit from.

 

We get into talking about Dean’s 4 elements of health and wellbeing - physical, mental, emotional and spiritual - and keep coming back to a central question that we are always asking ourselves - though usually subconsciously - “am I safe?”

 

The answer to this question is often the reason why we struggle to do the things we said we were going to do, and keep repeating patterns of behaviour that we know are harming or limiting us.

 

As well as delving into the book, I wanted to make sure that through our conversation we extracted a few solid takeaways that you can begin to apply immediately to your own life.

 

You can order a limited edition hardback copy of THRIVE! from Dean's website here:

https://www.theleanwarrior.com/thrive-pre-order-page

 

You can also follow Dean on social media here:

https://www.linkedin.com/in/deanncoulson

https://www.instagram.com/dean_n_coulson

https://www.facebook.com/DeanNCoulson

 

One of the things that continually intrigues me is how people perform consistently at a high level. Whether it’s in their work, their sport or any other area of their lives, pushing and holding themselves to higher standards seems to be a hallmark of the high performer.

 

My guest on today’s episode is ex-professional rugby player Leon Lloyd, who now works with individuals and organisations to help them build high performance habits, teams and culture. Leon started playing professional rugby union for Leicester Tigers at the age of 16 just as the sport turned pro, and went on to have a successful International career.

 

After retiring from rugby, Leon gained a first-class honours degree in Leadership and Management, followed by an MBA where he received a distinction.

 

In our conversation today I asked Leon about what it was like to choose rugby as a career at a time where it hadn’t previously been an option, and being around the likes of Martin Johnson and Neil Back in that early Tigers professional team.

 

He talks about setbacks and mistakes, and how he recovered from them to improve his own game and cement the high performance mindset he now shares with others.

 

We also talked about the challenge that professional sports people often face as they transition out of the structure of full time sport, and have to create their own routines to help them stay motivated.

 

Leon gives us a fascinating insight into the world of professional rugby, and how some of these lessons translate across to life outside of sport.

 

You can find out more about Leon and the work he does at the following links:

Website: www.leonlloyd.co.uk

LinkedIn: https://www.linkedin.com/in/leon-lloyd-mba-ba-hons-b409201a

Twitter: https://twitter.com/LeonLloyd13

In today's solo podcast I get into the vast topic of exercise. With so many different approaches, is it really possible to claim one way is the 'best'? And what 'results' are we looking for anyway?

 

We talk about the difference between activity, exercise and training, the WHO recommendations and what they really mean, the FITTA principles of exercise, the 5 components of physical exercise, the strength / endurance continuum, and why some people are 'low-responders' to exercise.

 

 

My guest on today’s episode is double Paralympic gold medalist archer Danielle Brown.

 

After becoming disabled as a teenager, Danielle realised that even in adversity we have a choice. Choose to let the things outside your control defeat you, or choose to control your response to it.

 

Taking up archery on her fifteenth birthday, Danielle made the Great Britain team three years later, jumping straight in as world number 1. She hung onto that position for her entire career. Danielle is a five time World Champion and 2 time Paralympic gold medallist, winning gold in Beijing 2008 and retaining her title on home soil in London 2012. She also became the first disabled person to represent England as an able-bodied competitor at the 2010 Commonwealth Games, where she won gold.

 

Danielle was awarded MBE in 2013 and now works as a keynote speaker and mentor. She specialises in helping others unlock their potential, break through barriers and achieve more. Always wanting to put something back, she is very passionate about helping young people achieve all that they are capable of and develop strong foundations for success.

 

I got to know Danielle through her work as a speaker and she has such an amazingly positive mindset I knew she’d be a brilliant guest and I certainly wasn’t disappointed.

 

In today's interview we talk about the book and some of the incredible stories she shares in it, as well as her mission to educate boys and girls, men and women about the importance of inclusion.

 

I ask her about archery, and what kept her going after back for more her first experience despite not being a 'natural'. Oh, and we clarified that the middle bit isn’t actually called the bullseye as I originally thought!

 

This conversation is really all about resilience and mindset, put into practice in the most stunning of ways.

 

Danielle's published works include:

• Be Your Best Self: Life Skills For Unstoppable Kids
• Run Like A Girl: 50 Extraordinary and Inspiring Sportswomen
• One Hundred Reasons To Hope, curated with Captain Tom Moore’s family’s support

 

You can find out more about Danielle and her work here:

https://www.daniellebrown.co.uk

https://www.linkedin.com/in/danielle-brown-mbe

https://www.instagram.com/daniellebrownmbe 

https://twitter.com/danibrownmbe

 

The theme of today’s episode is happiness, and my guest is a man who knows a thing or two about the subject - Raj Nayak.

 

Raj left a high flying job in one of India’s largest media networks to launch his own business driving positive change and bringing happiness to workplaces around the world.

 

But how do you even begin to talk about happiness when there is so much devastation in the world right now, especially in India, where Raj is based?

 

We get to talking about this among many other topics in today’s episode of the podcast.

 

Raj spent over 3 decades in media. He was one of the founding members of Rupert Murdoch’s company Star TV in India, he launched India’s largest news network NDTV, and then joined Viacom where spent 8 years, ending up as the chief operating officer.

 

He shares how and why he quit his job to start his new mission, some of the challenges he’s faced already and those that he anticipates are up ahead and we talk about one of his old companies that had a tattoo allowance, and whether or not Raj took advantage of this unusual perk!

 

Raj has also started a ‘global happiness campaign’ which you can get involved in by filming a 45- 60 second video in horizontal mode about what happiness means to you, with your name and location and emailing  it to hello@happyness.me.

 

You can find out more about Raj and follow him on social media here:

https://happyness.me

https://www.linkedin.com/in/raj-nayak-53a15b69

facebook.com/Rajcheerfull

 

My guest on today’s podcast is Brazilian Jiu Jitsu black belt, Chris Fensom. We’ve known each other for a long time now and he’s a real goldmine of wisdom and insights. When I was going to his classes he would regularly drop a thought bomb that would stop me in my tracks, and I wanted to see if we could capture some of that essence in today’s conversation.

 

Typically, Chris came to the interview armed with questions for me! So what you’re about to listen to is very much a 2 way conversation which was great fun to record!

 

They say that a BJJ black belt is a white belt who never quit, as it typically takes over 10 years to get there. Chris is also an analyst for Battle Arena TV on Sky, a former ISKA British MMA Champion at middle weight and light heavy weight, coaches more than 200 kids in karate, and is a proud father to 4 of his own.

 

We talk about failures and mistakes, ego and the Beginner’s Mind, Stoic philosophy and SAS Who Dares Wins, parenting and why I never post pictures of my kids on social media - which was one of his questions!

 

Find out more about Chris's classes here:

https://a1martialarts.co.uk