Today on the podcast:

I put up a question box for this episode on my Instagram last week; and I thought it would be all weight loss or diet related questions; but I was pleasantly surprised at the range of questions for this new year Q+A. Hopefully you enjoy it as we cover some previously unexplored topics.

Episode Outline

  • 03:09 I hear so much about sleep and how important it is. What do you recommend for someone who struggles with sleep?
  • 19:40 How did you prepare for marathons (road or treadmill)? Did the long distances affect your joints?
  • 26:43 What are your goals or new year resolutions for 2023?
  • 32:22 What advice do you have for someone who struggles with low self-esteem?
  • 43:03 I really struggle with anxiety when it comes to joining or going to the gym. How can I get over this?
  • 51:46 Any tips on making new friends?

Key Points

  • Sleep should be at the very top of your list of priorities for better health, wellness, and fitness–right up there with nutrition. Unfortunately, most people tend to place it at the bottom. Sleep is the foundation which maximizes the effectiveness of every other factor, from nutrition to exercise to supplementation. Ensure you’re getting at least six hours a night, remove obstacles like taking caffeine and exposing yourself to artificial light (i.e. blue light from digital devices) too close to bedtime, and choose the right supplements without relying solely on them.
  • If you have the option of mimicking the terrain you intend to run for a race, always go for that option rather than training only on a treadmill. But, especially when doing long-distance runs, do what your level of fitness and lifestyle allow you to do. If you have bad joints or don’t have the time to dedicate to extensive recovery, for example, it might be a better idea to stick to the treadmill over running outdoors for every training session.
  • If you struggle with anxiety when it comes to joining a gym, use this two-pronged approach: 1) Build self-confidence in something you’re already engaged in, and 2) carry that self-confidence over into your new environment. For instance, for the next two or three weeks, do your intended workout plan to the best of your ability at home. Master the movements and the process until you can replicate your workouts at any gym.

Powerful Quotes by Brian

  • Sleep is a foundation that can make everything on a plan feel easier.
  • I always found it way more challenging running on a treadmill because you can get off anytime. My primary reason for running is to build up mental resistance.
  • You can build self-confidence by repeatedly keeping promises to yourself and setting small goals and sticking to them regardless of how you feel.


BKF Online Program:

GAA Lean Body Program:

The Fitness Mindset and Rewire Your Mindset Books:

Leave a Reply

Your email address will not be published. Required fields are marked *

seven − 5 =

I accept the Privacy Policy