The Health & Fitness Podcast, By Innerfight

Whilst on holiday in Dubai Peter took time out of his break with the family to chat to us on the show. He has recently retired from a 20 year professional rugby career, has never had an operation and is in exceptional shape. This show is full of energy and some sound advice from a man with a wealth of experience. -"Give me a reason not to drop you" -Everyone wants to win -Becoming the 24 hour athlete -Work hard on what you are good at

Welcome to episode 2 in the getting stronger series. We hope that you enjoyed the first episode in which we talked all about defining strength. In this show we continue the conversation as we look at various ways to build strength such as: -The 5x5 protocol -Wendler 5/3/1 -Russian and German systems -Auto regulated protocols There are a number of different ways to build strength and each has its place. A clear conclusion from this show is that a structured strength protocol followed correctly and combined with good nutrition and recovery will lead to substantial strength gains. Common mistakes we see are when people do not have the patience to follow a specific protocol for its entirety. We become impatient and either cut the process short or add to protocols as we think we need to “do more.” On face value a number of protocols may not seem to have a huge amount of “volume” in them which further confirms the need to treat our muscles with care and recover properly.

Growing up Pat Flynn wanted to be ACDC, music was his passion and his sights were set on making it his life. Today Pat still has his drive and energy for success and as his statement “I help people get good at many things” suggests he has a whole load of skills that he uses to bring this vision to life. This show just flew past as Pat dropped his thoughts on so many super interesting things. -From artist to fitness -Pursuing the desire to be the best -Skills in combination rather than isolation -Creating focus in your life.

Welcome to our second “series" To kick this series off we look at various definitions of strength and equally as important give you some food for thought on strength measures. We believe that these two parts are where people start to go wrong throwing up the common complaints of “Im not getting stronger. In this weeks episode: -What is strength? -What was strength traditionally? -Strength training -Measures of strength

The CrossFit games “open" is done for the 2019 season and our very own Carmen Bosmans has qualified for the games. In this show we talk all things the open and how Boz feels about what is ahead for her: -Learning from experience -Is the CrossFit video verification process enough? -Analysis of the open workouts -The next stage of training

Welcome to the last episode of the series, we presume if you are here you have enjoyed what we have put out so far and are pretty much ready to dive in, so in this show we tell you how to get involved. -How to get involved? -Sign up for a smaller race? -Go for one of the big ones? -Give yourself time to prepare -Races we like and why

In the last few years we have seen an explosion of Obstacle Course Racing (OCR) around the world and across the Middle East. George Crewe recently joined the InnerFight Endurance coaching team to focus specifically on OCR. In this show we chat: -Where did it all start -What do the races look like -Training for OCR -The Death Race

This show originally went out in May 2018 but we wanted to drop it in as our first bonus show for 2 reasons. The first is that Rich is a legend of a guy and it is an amazing show, we also wanted to congratulate Rich as he opens his second location of Reach Fitness in London and we thought this would be a great way to do it. Rich Tidmarsh is the founder of Reach Fitness in London. Was great to chat to him at his Clapham gym as we discussed: -If you have passion you win -Do the basics well -Believe -It takes hard work, be ready

So you are “in for an ultra” but where on earth do you start to prepare for what may be the biggest physical challenge of your life? This show answers your questions and maps out how to get going. -How to train for an ultra? -Types of runs -Ultra legs -Run Strong -What’s the goal of the race?

In this show we answer your questions which as always are varied and take us in a whole load of interesting directions. Our picks from this weeks questions: -Being a good client -Strength training for runners -As humans how will we go extinct -Beware of the Instagram fakes -Favourite training partner

This is a 4 episode series with Marcus Smith and Tom Walker where the shows are 15 minutes each and they will play out over the next 4 Sundays. There is a global increase in ultra running and we are seeing an increased demand for it here in Dubai. With that comes a lot of questions which we will cover off in this series. Enjoy it. Over the last 5 years in the InnerFight endurance section alone we have seen a massive rise in demand for Ultra event coaching. But why? In this show we dig into why these long races are catching peoples attention. -Why is ultra rising? -A low barrier to entry -A disconnection from the world -Returning to nature -All the learnings

Sean Hurley retired from rugby in December 2016 and after 2 years of looking for a new sport to move into he found Ultra Running and started with an absolute beast. In this show Sean talks us through his life and his move into ULTRA: -The importance of a goal -No option to quit -Control what you can -Unfinished business

Welcome to Series 1 and “The Rise of Ultra”. This is a 4 episode series with Marcus Smith and Tom Walker where the shows are 15 minutes each and they will play out over the next 4 Sundays. There is a global increase in ultra running and we are seeing an increased demand for it here in Dubai. With that comes a lot of questions which we will cover off in this series. Enjoy it. What is an ultra? -Different types: Single stage, multistage -Where did it all start? -The big races -The price of these races

In this show we chat to Jamie Sparks and Sam Heward (who are both incredible ultra athletes in their own right) about their company Ultra X and the amazing adventures they are bringing to the world of Ultra: -Races that Ultra X offer -Why is there a rise in demand for ultra races -Races at a third of the market price -Running or adventure?

The show is changing again….of course for the better. In this show we take you through the changes and drop a few weekly updates: -What are the changes: -Quick updates before big shows -Throwback “Bonus” shows -Series -Why are we making these changes -We are now on Spotify -A huge thanks for your support

4 years ago Gerda Steyn worked a desk job as a quantity surveyor, now she is looking to qualify for the 2020 Olympics, this is an awesome chat with an amazing human being: -Getting into running -Listening to your body -The importance of Cross Training -Bringing your dreams to life

The CrossFit Open is here! It is that time of year again, 5 weeks of mayhem: -19.1 -Stay cool -This weeks classes -More Triathlons

Adam Willis is a highly regarded strength coach and podcast host. In this show we talk: -Online coaching -14 years of strength training -Family first -Your opinion matters

Wow. The health and fitness podcast has 500 shows! Thanks to everyone for your support. In this show Marcus and Andre talk: -The evolution of podcasting -Best and worst shows -What guests do you want -Andre is engaged - Congrats

All sorts going on last week and a lot to look forward to this week as we near in on our 500th podcast: -Testing week -Ultra Camps -The open -Fight for every breath - Documentary