In this episode, I chat about using RPE as a useful training tool. A solo episode after a long break.

Welcome to RPE10 Podcast, with your host, Chris Ward.

A brand new model of the podcast, welcome to WTF. What The Fitness? In this episode, we chat about training the glutes and how to get them stronger, not the influencer way.

In this episode, I chat about the difference between a trainer and a coach.

In this episode, I am joined by Matty Parry, a competitive powerlifter & strength coach. We speak about our experiences in powerlifting & also how to get into it from a beginner standpoint. Further, into the episode, we also chat about female strength training, as it's something we both find rather interesting. Link to PCOS & strength study - Link to Matty's Instagram www.chriswardnutrition.com…

A short episode but a powerful one nonetheless. If you agree, share this in your story.

Today I discuss the differences in the strength between male and female lifters and the setbacks each can have in the gym. I also cover a few topics relating to strength. Visit my website

In this episode, I am giving you a mini tutorial to make sure you are set up for your lifts.

In this bitesize episode I talk about some tips to improve your sleep. Head back to the earlier episodes of the podcast to find the full episode which goes much more in depth!

In this mini BITESIZE episode I discuss metabolism.

In this bitesize episode I but to bed 3 myths about nutrition for fat loss.

This was an episode I enjoyed recording and even more so i enjoyed chatting to Paul. I believe there is a stigma around men talking, which does need to stop. Here is more about Paul .... Pauls Instagram If you have concerns over your mental health and you want to reach out, please contact , or, here are some alternatives... Samaritans. To talk about anything that is upsetting you, you can contact Samaritans 24 hours a day, 365 days a year. You can call 116 123 (free from any phone), email jo@samaritans.org or visit some branches in person . You can also call the Samaritans Welsh Language Line on 0808 164 0123 (7pm–11pm every day). SANEline. If you're experiencing a mental health problem or supporting someone else, you can call SANEline on 0300 304 7000 (4.30pm–10.30pm every day). The Mix. If you're under 25 , you can call The Mix on 0808 808 4994 (Sunday-Friday 2pm–11pm), request support by email using this form on The Mix website or use their crisis text messenger service . Papyrus HOPELINEUK. If you're under 35 and struggling with suicidal feelings, or concerned about a young person who might be struggling, you can call Papyrus HOPELINEUK on 0800 068 4141 (weekdays 10am-10pm, weekends 2pm-10pm and bank holidays 2pm–10pm), email pat@papyrus-uk.org or text 07786 209 697. Campaign Against Living Miserably (CALM). If you identify as male , you can call the Campaign Against Living Miserably (CALM) on 0800 58 58 58 (5pm–midnight every day) or use their webchat service . Nightline. If you're a student , you can look on the Nightline website to see if your university or college offers a night-time listening service. Nightline phone operators are all students too. Switchboard. If you identify as gay, lesbian, bisexual or transgender , you can call Switchboard on 0300 330 0630 (10am–10pm every day), email chris@switchboard.lgbt or use their webchat service. Phone operators all identify as LGBT+. C.A.L.L. If you live in Wales, you can call the Community Advice and Listening Line (C.A.L.L.) on 0800 132 737 (open 24/7) or you can text 'help' followed by a question to 81066. Helplines Partnership. For more options, visit the Helplines Partnership website for a directory of UK helplines. Mind's Infoline can also help you find services that can support you. If you're outside the UK, the Befrienders Worldwide website has a tool to search by country for emotional support helplines around the world.…

I got invited into Emma's Facebook group as a live Q&A session with some pre-loaded questions. Emma is a group fitness instructor from Scotland & we spoke in depth about the stigma surrounding female health and the accessibility on information that is available to women. You can find Emma's instagram page HERE Link to PCOS Webinar HERE…

In this episode, myself and nutritionist James Belbin (AKA Diabetes Academy) discuss the nuance around diabetes, what exactly is it and how it can be managed. Very useful for those with, or know anyone with diabetes. Instagram: <- Click for James' Instagram Website: <- Click for James' Website

This episode is sponsored by Fat Loss Forever, which you can become a member for just £25 per month, click HERE to see more...

PT and Space-X enthusiast Luke Gilham tells his story on becoming a PT as well as discussing his personal interests and work ethic. Luke's Instagram

In this episode I talk about the basics and complexities of carbs . From myths, functions, recommendations and some good points about the scales. Studies: Shintani et al. (2001) Research has shown significant weight loss time & time again on a high carbohydrate diet (even 77% of daily energy intake) Hall et al. (2015) - Disproving the insulin hypothesis Eating carbs in the evening (STUDY) A study done in 2013 by Alves et al. Resulted in a greater reduction in waist-hip ratio when subjects ate 67% of their carbohydrate intake in the evening compared to lunch.…

Another UK lockdown means we have to go back to managing our routines. In this episode I share some tips on how to feel positive and how to map out your 2021. Link for facebook group HERE

In this episode, I discuss some of the struggles females can go through on a monthly basis including topics such as: PCOS Menstrual Cycle Female Hormones You can find the Rotterdam Criteria for PCOS HERE

Guest Lizzie Maitland, who is a PT and nutritionist from Liverpool, discuss's her experience going through MNU to become a certified nutritionist. We also go in depth about some myths surrounding the industry.

Foam roller hack squat https://youtu.be/N9ThMsU0FbQ

Just a kick up the back side for those who are always placing the blame on other people. No links for you here.

Season 2, guests speakers only in this season and we have Matt Mcdade AKA the magic Build & Bake LTD. Here we go behind the brownie and discuss his past, getting to make the brownies, and his passion for customer service. We also discuss doughnuts... you can order his anabolic brownies HERE Instagram for B&B is HERE…

If something goes wrong in my life, I usually have a quote for it. Here are my top 10.

A few salient points regarding the return of the gyms post COVID-19 Lockdown.

Sleep is something that everyone always overlooks. In this podcast I explain how sleep can both benefit and hinder your health.

In this episode I have 2 guests, Tasha & Hana Roks. Tasha owns her own sports therapy business and gives value on how to manage posture in lockdown and how to prevent pain from working from home. Hana is a health psychologist who gives an insight on how you should be managing your mindset through lockdown & how social media will impact your health overall. You can find more on Tasha through her website or social media... INSTAGRAM WEBSITE You can find more about Hana through her social media... INSTAGRAM…

In this episode, me and Nutritionist Charlie Beestone discuss periodising nutrition and if we should be adding more stress to our lives within lockdown by dieting. You can find Charlie on instagram HERE Or check out his website HERE

Here's 5 minutes of some mental motivation to get you fired up.

In this episode, I have Nutritionist & Online Coach Vicky Mirceta talking about her experiences in the industry. She shares... Bodybuilding prep & mistakes. Hormones & how the effect you while dieting. Powerlifting Anorexia Nervosa Importance of fats Mistakes many athletes make You can find more of Vicky via: INSTAGRAM FACEBOOK YOUTUBE "If you also google 'anabolic chippies' you will find my name" - Vicky Mirceta.…

In this episode I have Jaymie Moran from BodySmartFitness giving his advice on female fat loss including training while menstruating, PCOS, training in isolation & the best way to measure body fat & progress. You can find more of Jaymie via instagram HERE Link to planner HERE

Managing your nutrition when self-isolating can be hard while dealing with adapting to not being able to get out or your usual routine isn't the same. Here I discuss simple steps to combat that. Later In the episode I discuss supplements such as; Protein (technically not a supplement) Creatine Monohydrate Caffeine Beta-Alanine Multi-vitamins Pre-Workout Links to creatine study - HERE Link to Caffeine study - HERE Credit to Martin McDonald's post, find this HERE…

World wide pandemic, people new staying at home to work & I help discuss how to stay in routine & some tips on keeping your mental health well during these times. I have made you guys some workouts to follow should you be forced to stay home and unable to make it to the gym 👇🏼 Bodyweight Only Home Workout Banded Home Workout…

In this episode I have someone very close to me as a special guest, Kayleigh Roberts, to talk about her disordered eating in the past & some actionable tips on how to overcome it. LINK TO PLANNER/JOURNAL -> HERE

In this episode, I talk about using the gym floor and about confidence and anxiety that may come with it.

In this episode, I talk about various topics and knowledge bombs relating to... Vegan & vegetarian nutrient intake Game Changers documentary Micronutrients DietClubUK

Chloe is a reputable coach from London, UK. In this episode we discuss what it's like as a female competitor and what experiences she has with her clients both male and female. I was coached by Chloe earlier this year and had great success in my physique, she is a talent to the industry and has a professional attitude when it comes to her business. To find out more about Chloe, check out her IG (HERE) Medi-checks Link -> HERE…

In this episode, I discuss what its like being back into dieting and training after spending 2 weeks off in the sun! The affect it had on mood and cognition, also what to do when you come back off holiday in regards to nutrition and training! MY TRANSFORMATION -> https://www.instagram.com/p/B2TR5zFnVSn/?utm_source=ig_web_copy_link SERIOUS NUTRITION IG PAGE -> https://www.instagram.com/serious_nutrition/…

Mini series of the podcast where I share my diet before, during and after my holiday to Mexico. Includes tips to beat the bloat on holiday.

Welcome to another episode of the podcast! I talk about getting in shape for holiday and how I lost 24lbs over the course of 6-7 weeks with the help of an online coach. You can find CPT Fitness (Chloe Pickford) HERE Keep updated with my journey by clicking HERE 1 of 3 episodes about dieting for holiday…

In this episode, I talk to fitness entrepreneur & Les Mills Trainer Ricky Long. We discuss some very valuable points about fitness business and how he has helped me develop my business to what it is today. Ricky has been in the industry for over 10 years now, with this time he has spent time training over 1000 instructors with initial module training for Les Mills International. He recently has taken it upon himself to take instructors and train them to teach. Ricky is passionate about group exercise, helping people develop their business and taking them that much further. You can find Ricky on Instagram @ricky.long42, or click this link to go to his IG page https://www.instagram.com/rickylong42/ Also visit his website HERE…

I’m here with PT Dave Mckenna to discuss the fitness industry over the years and PCOS within females. Some interesting value came from this episode. We hope you enjoy.

In this episode I talk about how to train your glute effectively through activation before training. I discuss my own experience through having lower back pain because of a weakness in the glute's and aim to give you MORE value through linking you up with more in depth info about exercising your gluteals. PRIORITY LIST LINK - https://mailchi.mp/8a69de2703f4/wardfitpriority Bret "Glute Guy" Contreras IG - https://www.instagram.com/bretcontreras1/ - Resistance Bands - Amazon…

In this special episode I have Kristian Blacklock talk about his journey as a PT, with over 18 years in the industry. Great value for you listeners. We talk about... PT industry 18 years ago vs now. Training with the Smith Bro's (British professional boxers) Tyson Fury (aka the Gypsy King) and his story with mental health, including his come back. Weight loss transformation of the Gypsy King. https://www.instagram.com/p/Bq2WoHxA4O_/?utm_source=ig_web_copy_link Keto. You can find out more about Kristian Blacklock via Instagram https://www.instagram.com/kristianevofit/…

This episode I talk about the thing that most male PT's neglect to even educate themselves on the matter. The Menstrual Cycle. I will be telling you when is the best time to train in certain phases and what to watch out for while your body is going through chemical & physiological changes. Be sure to screenshot and tag me in your story if you are listening. It will make me smile. For more information about me, be sure to visit my wesbite... www.wardfitolonlinetraining.com…