Advertise on podcast: Between Sessions - A health and fitness podcast

When it comes to food, everyday people are caught in a crossfire of conflicting advice. One day carbs are the enemy; the next day you’re told you need 150 grams of protein before noon. So, what does a realistic, sustainable approach to eating actually look like for a busy adult? In this episode, Justin, Michael, and Wade sit down with EFM Dietitian Emily Steven to strip away the "health theatre" and cut through the modern nutrition noise. We explore how to approach weight loss without restrictive suffering, what the body actually needs to build lean muscle as we age, and how to fuel your body for long-term health without spending hours prepping meal containers. Plus, we put Emily through our "Fact or Fiction" rapid-fire round to untangle the biggest health myths floating around the gym floor—from late-night carbs to seed oils and protein windows. Whether you're looking to drop body fat, protect your muscle mass as you get older, or just stop worrying about every meal you eat, this conversation delivers practical, evidence-informed advice you can use today. In this episode, we discuss: Why "all-or-nothing" diets fail everyday exercisers (and what to do instead).Sustainable weight loss strategies that focus on nourishment over restriction.How much protein you actually need past 35 to build muscle and support energy.Fact or Fiction: We bust 15 of the biggest nutrition myths in our rapid-fire round.Simple, low-stress habits for fueling early morning or late afternoon workouts.Eating well shouldn't feel like a second full-time job; it should simply give you the fuel to live a better life. Connect with Emily Steven: Website: emilystevendietitian.com/Instagram: www.instagram.com/emilysteven_dietitian/EFM Health Clubs: efm.net.au

Ever wondered what fitness coaches talk about when the gym floor empties out? In this unfiltered, "What's On Our Mind" session, Justin, Michael, and Wade pull back the curtain to share the raw observations, successes, and failures from decades on the gym floor. We sit down to unpack the explosive rise of HYROX and what it means for everyday exercisers looking for a new goal. We dive into the gamification of fitness—including apps like Strength Level (and its 27 million users) that let you benchmark your lifts against the rest of the world—and discuss whether comparing your numbers is a healthy driver or a trap. Most importantly, we tackle the ultimate coaching question: Can a trainer actually be your motivation, or are we just holding up a mirror to the drive you already have inside you? Packed with real-life member stories, personal coaching wins, and a few honest mistakes along the way, this episode is a reassuring, practical look at how to build a routine that actually lasts. In this episode, we discuss: The HYROX phenomenon: Why everyday members are embracing event-based training.Strength Level & weight-comparison apps: Is gamifying your lifts building confidence or comparison anxiety?The truth about trainer motivation: What a coach can (and cannot) do for your mindset.How we keep everyday people engaged in their health when the initial excitement fades.Real stories from the gym floor: The coaching strategies that worked—and the ones that failed.You don't need endless willpower to stay consistent; you just need the right community around your table.

When you receive a diagnosis of osteopenia or osteoporosis, it can feel like a life sentence of restriction. Once upon a time you were told to be careful, to avoid heavy lifting, and to accept fading strength as a natural part of ageing. But what if the exact thing you're told to fear is the very cure you need? In this episode, Justin, Michael, and Wade sit down with Ping, a member from EFM Magill who completely flipped the script on her bone health. Entering the gym with zero previous experience, Ping started by lifting a humble 10kg barbell. Fast forward three years—as she celebrates her 60th birthday—she is now confidently deadlifting 60kg and has actively improved her bone density in just 18 months. We dive past the clinical scare tactics to bring you a conversation full of hope, science, and practical advice. We discuss how the body responds to progressive resistance training at any age, why bones require mechanical stress to rebuild, and how Ping overcame the intimidation of the gym floor to reshape her future. If you or someone you love is navigating the fears of ageing, bone thinning, or starting a fitness journey later in life, Ping’s story will completely change your perspective on what is possible. In this episode, we discuss: The psychological shift from receiving a bone density diagnosis to taking control.How bone density loss can actively be resisted and improved through targeted movement.The progression ladder: How Ping went from a 10kg barbell to a 60kg deadlift.Overcoming the initial intimidation of entering a gym with no prior experience.Why biological age is just a number when it comes to muscle and bone adaptation.You don't have to watch your strength fade away; your bones are waiting for you to give them a reason to grow strong.

What if everything you knew about fitness disappeared tomorrow? No experience. No training history. No shortcuts. Just an ordinary person trying to get healthier in a world overflowing with conflicting advice, fitness influencers, diet trends, supplements, apps, and endless information. In this episode of Between Sessions – A Health & Fitness Podcast, Justin, Michael and Wade tackle a fascinating question: Knowing everything we know now, what would we do if we had to start again? Drawing on decades of combined experience helping thousands of people improve their health, the team explores:  The fitness advice they'd completely ignore  The first habits they'd focus on  The biggest mistakes beginners make  What actually matters versus what people think matters  How environment often beats willpower  Why consistency wins over intensity every time  The lessons real members have taught them over the years The conversation also dives into one of the most important topics in long-term health: Identity. Do healthy decisions create a healthy person, or does becoming a healthy person lead to better decisions? Whether you're just starting your fitness journey, getting back on track after time away, or looking for a simpler approach to health, this episode offers practical insights, honest reflections, and a refreshing reminder that success is usually built on mastering the basics rather than chasing perfection. Because if there's one thing we've learned after years in the fitness industry, it's this: The people who succeed aren't the ones with the perfect program. They're the ones who keep showing up. 🎧 Listen now and discover what we'd do differently if we were starting from scratch today.

What happens when the body gets tired…  but the mind still has hours left to fight? In this episode of Between Sessions — A Health & Fitness Podcast, Justin reflects on his experience completing the UTA50 — a brutal 50km ultra trail race through the Blue Mountains involving relentless climbs, technical terrain, exhaustion, and mental warfare. But this conversation goes far beyond running. We explore:  What trail running is really like for people who’ve never experienced it  The difference between physical pain and mental fatigue  How ultra-endurance events expose your thought patterns under pressure  Why some people’s mental “elastic band” eventually snaps during these races  What runners discover about themselves when there’s nowhere left to hide  The strange clarity, simplicity, and connection that comes from hours alone in nature Justin also shares the lessons learned from training for the event while balancing increasing business pressures and managing two gyms — and why endurance challenges often become more about identity and mindset than fitness itself. The episode also touches on Michael’s recent medical challenges, and how difficult periods of physical uncertainty can create a similar mental battle: learning how to adapt, keep perspective, and continue moving forward when the body suddenly feels unreliable. Because eventually, every endurance challenge becomes a conversation between you and your mind. And sometimes the greatest challenge isn’t the mountain…  it’s convincing yourself to keep moving.

What happens to your training when life gets busier… new job, more responsibility, more pressure? In this episode of Between Sessions - A Health & Fitness Podcast, we move past the usual advice of “just do what you can” and explore a more powerful idea: 👉 Your identity shapes your actions - not your schedule. We dive into:  Why defining the person you want to be is the foundation of consistency  How busy periods expose your real priorities  Why training becomes a series of constant decisions between two options  The role of energy, not time, as the real limiting factor How to maintain structure when life becomes unpredictable Justin also shares a practical insight from preparing for the UTA50 while running two gyms, using voice memos and voice-to-text technology during workouts and runs to stay productive without sacrificing training. This episode isn’t about squeezing exercise into your day.  It’s about becoming the type of person who trains regardless of what the day looks like. Because when life gets harder, your standards matter more, not less. 🎧 Listen now on Between Sessions.

What if your home or workplace was making you sick… and no one could tell you why? In this episode of Between Sessions — A Health & Fitness Podcast, we speak with Stella and Joel, a couple who experienced both chronic and acute health issues caused by mould exposure — and the long, frustrating journey to uncover the real cause. Joel shares how his symptoms started with fatigue, brain fog, and joint pain in his early 30s, before progressing to the point where he could no longer work or function day-to-day.  Stella reveals her own experience with sudden breathing issues and autoimmune symptoms, later linked to environmental exposure — showing how mould can present very differently between individuals.  We explore:  What mould exposure actually is and how it affects the body  Why symptoms are often misdiagnosed or dismissed  The difference between acute and chronic exposure  How environmental factors like water damage can impact health  Why some people are more susceptible than others  The role of exercise during illness and recovery  The mental and emotional toll of long-term unexplained health issues This episode highlights an important reality: sometimes the problem isn’t your body — it’s your environment. If you’ve ever experienced unexplained fatigue, brain fog, or ongoing health issues, this conversation may change the way you think about your health. Because sometimes the hardest part isn’t getting better —  it’s being believed in the first place. 🎧 Listen now on Between Sessions.

Do people who exercise actually get injured more… or less? In this episode of Between Sessions — A Health & Fitness Podcast, we speak with osteopath Kieren Jamieson about what he really sees in the clinic when it comes to pain, injuries, and movement. Many people assume the gym causes injuries — but Kieran explains why the real problem is often lack of movement, poor load management, or everyday lifestyle habits like sitting for long periods. We also explore some of the most debated topics in fitness and recovery: What an osteopath actually doesWhether gym training creates more injuriesThe truth about stretching and mobilityDoes foam rolling actually work?Why pain doesn’t always mean damageThe most common movement problems he sees in patientsWhat regular exercisers get right compared to sedentary peopleDrawing on years of experience treating athletes, runners, office workers, and everyday people, Kieran shares practical insights into how the body responds to movement, how injuries really occur, and how to stay active long-term. If you’ve ever wondered whether exercise is helping or hurting your body, this episode provides a refreshing and evidence-based perspective. Because the goal isn’t to avoid movement —  it’s to move well for life. 📱 Kieran Jamieson Instagram Kieran Jamieson Osteopathy https://www.instagram.com/kieren_jamieson_osteopathy/   🏥 Clinics / Businesses Kieran Works WithEquilibrium Sports & Spinal Clinic https://equilibriumsas.com.au   Chadstone Region Osteopathy https://www.chadstoneregionosteo.com.au/kieren-jamieson-osteopath/   These clinics focus on: OsteopathyInjury rehabilitationpain managementsports injuriesmovement assessment

What does the future of fitness really look like?  More technology… or more human connection? In this episode of Between Sessions — A Health & Fitness Podcast, we sit down with Andrew Perry, CEO of EFM Corporate & Franchise Support and Head Franchisor, to explore where the fitness industry is heading and why personalisation is becoming the dominant expectation across almost every aspect of modern life. We discuss: How fitness is shifting toward tailored, individual experiencesThe growing role of technology, AI, and wearablesWhy community and accountability may become more important — not lessThe future vision for EFM Health ClubsHow meaningful human connection is becoming a competitive advantage in an increasingly digital worldWhile technology is advancing rapidly, many people are also experiencing greater isolation. This conversation explores why the most successful fitness models of the future may be the ones that combine smart systems with genuine relationships — not just access to equipment. If you’re interested in the direction of health, fitness, community, and personal wellbeing, this episode offers practical insight into where the industry is going and what it means for everyday people. Because the future of fitness isn’t just personal — it’s connected. 🎧

Professional athletes don’t just “get fit” when a season starts — they follow carefully planned preseason programs designed to rebuild fitness, reduce injury risk, and prepare their bodies for performance. In this episode of Between Sessions — A Health & Fitness Podcast, we break down how modern preseason training works, how it’s changed from old-school conditioning methods, and what everyday gym-goers can learn from elite sport science. We explore: How professional teams structure preseasonWhy training methods have evolvedThe science behind gradual progression and injury preventionWhat happens to the body after time offHow to safely return to the gym after a holiday breakPractical steps anyone can apply immediatelyWhether you’re an athlete, a regular gym member, or someone restarting their fitness journey after Christmas, this episode gives you clear, evidence-based guidance without the extremes. Because preseason isn’t about going harder — it’s about building smarter

For decades, the food pyramid has shaped how we think about healthy eating — from low-fat dogma to carb-heavy bases and everything in between. But recently, nutrition guidelines have shifted again. A new version of the U.S. food pyramid has been introduced, bringing major changes in how protein, fats, carbohydrates, and whole foods are prioritised. In this episode of Between Sessions, we unpack: What the new food pyramid looks likeHow it differs from previous guidelinesWhy these changes were madeWhat experts are sayingAnd how the public has respondedWe also explore an important truth:  Despite decades of official dietary advice, less than 10% of people actually follow nutrition guidelines — both in the U.S. and here in Australia. So is the issue the pyramid itself… or how we apply it? Whether you’re a gym-goer, parent, health professional, or simply someone trying to eat better — this episode cuts through the noise and gives you practical context, not dogma. Because good health isn’t about chasing trends — it’s about understanding the fundamentals. 🎧 Available now on YouTube and all podcast platforms.

What does real health look like beyond prescriptions and short-term fixes? In this episode of The EFM Health Club Podcast, we sit down with a General Practitioner, Juliette Roex, to unpack her six pillars of long-term health: exercise, nutrition, sleep, emotional wellbeing, social connection, and substance avoidance. Drawing from clinical experience, and as she emabrks on a quest as a lifestyle medicine crusader,  we explore why these pillars matter, how they interact, and why addressing just one in isolation often isn’t enough. This conversation bridges the gap between medical practice and everyday life, offering practical insights into how small, consistent lifestyle choices can dramatically improve physical health, mental wellbeing, and resilience over time. Whether you’re trying to feel better day-to-day, prevent chronic illness, or support those around you, this episode provides a clear, evidence-informed framework for building better health from the ground up. If you’ve ever wondered what doctors wish people focused on before things went wrong—this is a must-listen.  In our last edition of 2025, we've somehow left the best episode for last!! Follow the podcast on Instagram: @efm_health_club_podcast

Why do some people seem effortlessly consistent with their health and fitness, while others can’t make a habit last more than two weeks? In this episode of The EFM Health Club Podcast, Justin, Wade and Michael break down the real science behind habits — how they form, why they fail, and what you can do today to build routines that finally stick. We unpack the four-step habit loop (cue → craving → routine → reward), why motivation is one of the least reliable tools for change, and how identity, environment design, and tiny “starter habits” can transform your health without relying on willpower. Whether you’re trying to train more, eat better, sleep deeper or reduce stress, this episode gives you the real neurological and behavioural tools to make change last. You’ll also hear practical examples from the gym floor, why some EFM members achieve long-term success, and how to avoid the common traps that sabotage good intentions. 🔧 Quick Habit Hacks You Can Start Today Stack a new habit onto something you already do (e.g., after your morning coffee → 10 squats or 10 deep breaths).Make your environment do the work (put gym clothes by the door, water on your desk, or remove the evening snack from eyesight).If you’ve ever felt stuck, inconsistent, or frustrated with your fitness habits, this episode will change the way you think about behaviour forever. Follow us on Instagram: @efm_health_club_podcast Listen on: Apple Podcasts · Spotify · YouTube

In this episode of The EFM Health Club Podcast, we take a tour around the world to uncover how different countries exercise — and why their habits look nothing like ours in Australia. We dive into Japan’s disciplined, low-noise fitness culture, including the amazing story of Radio Taisō, a nationwide calisthenics routine broadcast every morning to millions. We explore why Scandinavian countries like Sweden and Norway have some of the highest gym membership rates on the planet, and why the United States has become the global capital of boutique studios and ultra-specialised fitness tribes. We also compare obesity rates across Japan, Scandinavia, the USA and Australia, highlighting the massive cultural divergences that shape how nations move — and why Japan’s obesity rate is a fraction of Australia’s. We look at how government-led exercise initiatives work overseas, and why similar programs struggle to take hold here. If you’re interested in global trends, cultural differences, health policy, or just want a fresh perspective on how Australians stack up, this is an eye-opening and story-packed episode. Topics include: 🌏 How Japan keeps obesity rates so low ⏰ Radio Taisō: the daily government-backed exercise ritual 🇳🇴 Why Scandinavians train more consistently than almost anyone 🇺🇸 The rise of American boutique fitness culture 🇦🇺 How Australia compares — and what we can learn 🏋️‍♂️ Why different cultures value exercise in totally different ways 🚫 Why government-mandated exercise works overseas but not here Tune in for a fascinating global look at how we move, why we move, and what Australia could borrow from the rest of the world.

In this special episode of The EFM Health Club Podcast, we’re joined by world-renowned physiotherapist and performance coach Tom Swales — founder of the Advanced Movement Therapist (AMT) Certification and one of the most forward-thinking voices in rehabilitation and human performance. Tom shares how his nervous-system-first approach to assessment and treatment is transforming how physiotherapists, coaches, and personal trainers understand movement, pain, and performance. By focusing on how the brain and body communicate, Tom’s system helps practitioners go beyond symptoms to uncover the real causes of dysfunction and unlock lasting results. 💡 In this episode, we discuss: Why starting with the nervous system changes everything in rehab and trainingThe difference between movement quantity and movement qualityHow to identify and correct muscle misalignment through better assessmentWhat every trainer and physio can learn from Tom’s AMT systemWhether you work in physiotherapy, coaching, or just want to understand your body better, this is an episode packed with insights that bridge science and practical application. 🔗 Connect with Tom Swales: 🌐 Website: www.amtcertified.ca 📸 Instagram: @swales.tom 🎥 YouTube: Tommy Swales 💼 LinkedIn: Tom Swales 🎧 Available now on Apple Podcasts, Spotify & YouTube.