Between Sessions - A health and fitness podcast

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 TodayStack 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 hereTune 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.

After weeks of votes, debates, and discussion — the results are finally in! 💪 In this special episode of The EFM Health Club Podcast, we count down the Top 20 Exercises of All Time and reveal the #1 spot: the Chest Press.Joining the crew for this ultimate fitness debate are three special guests from across the EFM network: 🏋️‍♀️ Mary-Anne Woods from EFM Mawson Lakes 🏋️‍♂️ Mick Drewett from EFM Kawana 🏋️‍♂️ Sean Kinchington from EFM Victoria ParkTogether, we break down what makes these movements so effective, discuss how different EFM clubs approach training, and share smart alternatives to help every member get the most out of their workouts.🔥 Expect strong opinions, expert insights, and plenty of laughs as we crown the greatest exercise of all time!🎧 Available now on Apple Podcasts, Spotify & YouTube.#EFMHealthClubPodcast #efmfit #Top20Exercises #ChestPress #StrengthTraining #FunctionalFitness #EFMHealthClubs #FitnessCommunity #WorkoutCountdown

In this brutally honest (and slightly therapeutic) episode of The EFM Health Club Podcast, the team gets real about the things in the fitness world that drive us crazy — from bad gym etiquette to obsession with trends, phones, and “all-or-nothing” training mindsets.We’re calling out the habits that kill motivation, waste time, and ruin great gym vibes — and sharing how to flip them into better, more effective training practices. Expect laughs, relatable moments, and maybe a few guilty nods from everyone listening.💬 Topics include:Gym etiquette that gets under our skinWhy chasing fads can hold you backThe power of small, consistent effort over “perfect” workoutsHow to keep gym culture positive and welcoming for everyone🎧 Available now on Apple Podcasts, Spotify & YouTube. 💪 Listen, laugh, and let’s build a better gym culture together.

In this episode of The EFM Health Club Podcast, we turn the spotlight inward and share what makes us tick as coaches and franchise owners. From the joys of running an EFM club to the exercises and training concepts we personally love, this episode is part storytelling, part inspiration, and all about the values that make EFM unique.We also dive into our Top 20 Exercises of All Time countdown—a celebration of the moves that shape strength, fitness, and community in every EFM club. And now, it’s your turn to get involved.👉 Cast your vote here: https://forms.gle/9a2TUNwKGVSxEXxg9Whether you’re an EFM member, fitness enthusiast, or just curious about what makes our gyms and trainers different, this episode offers a fun, behind-the-scenes look at the passion driving the EFM community.🎧 Available now on Spotify, Apple Podcasts, YouTube & more.

In this high-energy episode of The EFM Health Club Podcast, we step into the ring with Adam Jenzarli, Owner of Thump Boxing, to unpack why boxing fitness is one of the most effective, empowering, and accessible workouts for all fitness levels—no gloves required!Whether you’re a complete beginner, a seasoned trainer, or a gym owner looking to level up your programming, Adam explains how boxing goes far beyond combat—it's about building confidence, improving coordination, burning serious calories, and even enhancing mental resilience.💬 We discuss:Why boxing is the ultimate full-body workout (even for non-athletes)How to make boxing feel less intimidating and more empoweringThe biggest mistakes people make when teaching or doing boxing without proper guidanceWhy boxing certification is a must for personal trainers and gyms alikeHow boxing can be adapted for kids, older adults, anyone really!Whether you're punching for fitness, stress relief, or fun, this episode will have you itching to lace up.🎧 Available on: Apple Podcasts | Spotify | YouTube 🔗 Connect with Thump Boxing: thumpboxing.com.au

What if the biggest barrier to better health isn’t your body... but your mind?In this eye-opening episode, we’re joined by hypnotherapist Louise Webster from Just Imagine Health to explore how hypnosis can help overcome the hidden mental blocks that hold people back from making lasting change. From breaking bad habits and overcoming exercise resistance to addressing emotional eating and subconscious self-sabotage, Louise shares practical insights and surprising truths about the power of the subconscious mind.🔍 We dive into:What hypnosis really is (and what it’s not)How it can help with motivation, consistency, and habit changeCommon mental roadblocks around fitness and weight lossWhy some people believe “nothing works for me”—and how hypnosis helpsBusting the myth: “You must be easily hypnotised for it to work”Whether you’re a sceptic, curious, or just looking for a fresh approach to health and wellness, this episode will give you a whole new perspective.🔗 Learn more about Louise’s work at: justimaginehealth.com.au

In this thought-provoking episode, the crew welcomes Michael Dewson to tackle one of the most polarising topics in health: Why don’t more Australians exercise? Is it laziness, lack of education, or a failure of public health policy?We unpack fresh ideas that go far beyond the usual “just move more” advice — from rethinking how Medicare could support preventive exercise, to the hidden friction points that stop people from ever stepping into a gym. Is it really a matter of personal responsibility, or is the system set up to fail us?🔍 Topics discussed:Why “laziness” is often a symptom, not the causeWhether the government should shift focus from adults to children’s healthWhy education alone doesn’t lead to actionShould private health insurers and Medicare subsidise gym memberships?What real support and motivation actually look likeThis episode will challenge assumptions, offer practical ideas, and help you rethink how we tackle Australia’s health crisis — one step (or squat) at a time.🔗 Listen now on Spotify, Apple Podcasts, YouTube and all major platforms. 📲 Follow us on Instagram: @efm_health_club_podcast

In this special episode of The EFM Health Club Podcast, we welcome a new voice to the crew — Michael Dewson from EFM Underdale joins Justin and Wade as the newest co-host, bringing fresh energy and years of experience in the fitness world.This episode dives headfirst into some of the most common exercise, weight loss, and health myths that still confuse gym-goers today. Together, the team unpacks what’s fact, what’s fiction, and what you really need to know to train smarter, not harder.We bust misconceptions like: ❌ "Squatting ruins your knees" ❌ "No sweat = no workout" ❌ "Muscle turns into fat if you stop training" ❌ "The scale is the best way to measure progress" ❌ "You must eat protein immediately after exercise" ...and more!Whether you're just getting started or have been training for years, this is your chance to get clear, no-nonsense answers to the fitness questions everyone asks—but few people get right.🎧 Available now on Spotify, Apple Podcasts, YouTube & more 📲 Follow us: @efm_health_club_podcast 🙌 Shoutouts: @efmwestmead @efmmagill @efmmawsonlakes @efmunderdale @efmhealthclubs

In this episode of The EFM Health Club Podcast, we dive into one of the most important topics for every parent, coach, and educator: how to inspire children to get active—and stay active for life. With childhood inactivity on the rise, we explore what actually works to engage kids in exercise, how to make movement fun, and why the way we introduce fitness early on can shape lifelong habits.We discuss: ✅ The right age to start resistance training (and bust some old myths) ✅ How to balance fun, competition, and skill-building in a gym setting ✅ Creative, out-of-the-box ways to get kids moving without turning it into a chore ✅ How to help children build confidence, resilience, and joy through movementWhether you're a parent, teacher, or just someone who cares about the next generation's health, this episode is packed with practical tips and fresh ideas to help kids fall in love with exercise—and keep coming back for more.🎧 Available now on Spotify, Apple Podcasts, YouTube & more 📲 Follow us: @efm_health_club_podcast Special thanks: @efmmagill @efmmawsonlakes @efmwestmead @efmhealthclubs

FOR THE BEST EXPERIENCE, WATCH THIS EPISODE ON YOUTUBE: https://youtu.be/1hX57NWHLgQStrap in for an unforgettable fitness experience as we take you off the beaten path—literally. In this special episode, we bring you 30 minutes of immersive GoPro trail running footage through the stunning Blue Mountains, combined with expert, real-time voice-over commentary designed to educate, motivate, and inspire.Whether you're a seasoned trail runner or just curious about getting started, this episode is your front-row seat to the techniques, mindset, and strategies that make trail running one of the most effective and rewarding forms of movement. You'll learn: ✅ How to master trail foot placement and pacing ✅ The truth about downhill running and injury prevention ✅ What gear actually matters (and what doesn’t) ✅ Hydration and fuelling tips that won’t slow you down ✅ Mental tricks to push through steep climbs and rough terrain ✅ Why trail running is better for your joints—and your mindThis isn’t your typical talking-head podcast. It’s a cinematic, educational adventure that blends outdoor exploration with actionable fitness science, designed to help you move better, feel stronger, and reconnect with nature.🎧 Watch now on YouTube or listen wherever you get your podcasts. 🎥 BONUS: Full visual experience on YouTube 🔗 Follow us on Instagram: @efm_health_club_podcast#TrailRunning #GoProFitness #EFMHealthClubPodcast #RunningTips #FitnessEducation #HealthAndWellness #BlueMountainsRun #OutdoorFitness #RunningMotivation #TrainSmarterDon’t just hear about trail running—experience it.

We’ve all heard the phrase “no pain, no gain”—but when does pushing through pain help your progress, and when does it derail it?In this episode of the EFM Health Club Podcast, Jason, Justin, and Wade dive into the physical and mental boundaries of pain, fatigue, and discomfort in training. We explore how to tell the difference between good discomfort and bad pain, the science behind DOMS vs. injury, and what your body is really telling you during illness, stress, and fatigue. Plus, we break down the “neck rule” for training while sick and discuss two surprising elements that influence how you experience pain: your mindset and your breathing.Whether you’re a seasoned gym-goer or just starting out, this episode will help you learn how to train smarter—not just harder.🎧 Available now on Spotify, Apple Podcasts, YouTube and more 📲 Follow us: @efm_health_club_podcast Shoutouts: @efmmagill @efmmawsonlakes @efmwestmead @efmhealthclubs

In this episode of the EFM Health Club Podcast, we dive into the world of fitness wearables—the watches, trackers, and apps that promise to keep us fitter, healthier, and more in control. But do they actually deliver?We break down what wearables do well (like tracking habits and spotting recovery issues) and where they might be leading you astray (think: obsession with calorie burn or blindly trusting the numbers). From step goals to heart rate zones, Body Battery to VO2 max estimates—we explore the useful, the overrated, and the just plain misunderstood.Whether you’re a data nerd or just trying to decide if a fitness tracker is worth it, this episode will help you use wearables smarter—not just more often.🎧 Available now on Apple Podcasts, Spotify, YouTube & more 📲 Follow us: @efm_health_club_podcast Shoutouts: @efmmagill @efmmawsonlakes @efmwestmead @efmhealthclubs

Walking into a gym for the first time—or getting back into exercise after a break—can be intimidating. But it doesn’t have to be. In this powerful episode of the EFM Health Club Podcast, we break down practical, not-so-common strategies to overcome exercise anxiety and start building confidence from day one.We dive into real-world tips like visualising success before you even step through the door, creating anchor habits, reframing nerves into excitement, and setting yourself up with easy wins to build momentum. Plus, we explore why your playlist, your outfit, and even knowing the gym layout can massively change how you feel.If fear or hesitation has ever held you back from starting—or sticking with—your fitness journey, this is the episode you need to hear. Confidence isn’t born... it’s built. 🎯🎧 Listen now on Apple Podcasts, Spotify, YouTube & more 📲 Follow us: @efm_health_club_podcast Special shoutouts: @efmmagill @efmmawsonlakes @efmwestmead @efmhealthclubs

In Part 2 of our conversation with Andrew Williams, we dive into the personal side of his incredible 17kg weight loss journey—from a casual goal to improve his weekend sports performance to discovering a passion for rock climbing and total lifestyle change.Andrew shares the real, honest steps he’s taken, including the mental and emotional tools that helped him stay focused, such as drawing on Stoic philosophy for discipline and perspective. He also discusses his experience using Ozempic to shift the final stubborn kilos and how it’s impacted not only his weight but other areas of his health.This episode is a powerful example of how fitness is about more than just the scales—it's about evolution, mindset, and finding what works for you.🎧 Listen now on Apple Podcasts, Spotify, YouTube & more 📲 Follow us: @efm_health_club_podcast Special shoutouts: @efmmagill @efmmawsonlakes @efmwestmead @efmhealthclubs

In this episode of the EFM Health Club Podcast, we speak with a leading expert on coeliac disease to uncover the truth about this often misunderstood condition. While many associate coeliac disease with stomach issues, we reveal that it’s far more complex, often manifesting in surprising ways—from fatigue and brain fog to skin conditions and nutrient deficiencies.We explore what coeliac disease actually is, how it affects the body, how it’s diagnosed, and why strict gluten avoidance is essential for those affected. Whether you're living with coeliac disease, think you might have it, or just want to better understand it for someone you care about, this episode is packed with insights, myth-busting, and practical advice.🎧 Listen now on Apple Podcasts, Spotify, YouTube & more 📲 Follow us: @efm_health_club_podcast Special shoutouts: @efmmagill @efmmawsonlakes @efmwestmead @efmhealthclubs

Why is it so hard to convince people to exercise—even when we know it could change their lives?In this illuminating episode of the EFM Health Club Podcast, we’re joined by award-winning advertising expert James Rickard for a deep dive into the real reason the fitness industry struggles to market what might be the most valuable product of all: health. James shares sharp insights into what the industry gets wrong, what truly motivates people to take action, and how we can all play a role in helping those around us start moving.Whether you’re a gym-goer, trainer, or just someone who wants to inspire a loved one to get fit, this conversation is packed with thought-provoking advice and real-world strategies to shift the way we talk about exercise—for good.🎧 Listen now on Apple, Spotify, YouTube & all major platforms 📲 Guest website: jamesrickard.com.au 🎬 Watch James’ award-winning fitness ad: https://vimeo.com/98987024 📷 Follow us: @efm_health_club_podcast Special shoutouts: @efmmagill @efmmawsonlakes @efmwestmead @efmhealthclubs

Ever smashed a workout and then struggled to walk the next day? That’s DOMS—Delayed Onset Muscle Soreness. But what actually causes it, and more importantly, can you prevent it?In this episode of the EFM Health Club Podcast, our hosts dive into the science behind muscle soreness, breaking down why it happens, how to reduce its impact, and the best ways to recover faster. They also get into a heated debate over whether static stretching after a workout actually helps prevent DOMS—or if it’s just a myth.We’ll cover:✅ What DOMS is & why it happens ✅ The best recovery methods (ice baths, massage guns, foam rolling & more) ✅ How to prevent soreness without sacrificing progress ✅ Does stretching after training actually make a difference?If you’ve ever wondered how to bounce back quicker from tough workouts—or if stretching is really worth it—this is a must-listen!🎧 Listen now on:Apple PodcastsSpotifyYouTube: [Link]📲 Follow us: @efm_health_club_podcast Special shoutouts: @efmmagill, @efmmawsonlakes, @efmwestmead, @efmhealthclubs

In this episode of the EFM Health Club Podcast, we dive deep into the world of cardiovascular workouts, counting down the top 10 cardio exercises that are most effective for burning calories and shedding unwanted weight. We also discuss the fundamental reasons behind incorporating cardio into your fitness routine, highlighting its pivotal role in weight loss and overall health improvement. Cardio exercises not only burn calories but also enhance heart health, boost metabolism, and improve mental well-being. Understanding these benefits can motivate you to integrate cardio sessions into your regular workouts.​Whether you're a fitness enthusiast looking to optimize your regimen or a beginner seeking effective ways to start your weight loss journey, this episode provides valuable insights and practical tips. Tune in to discover which cardio exercises made our top 10 list and learn how to incorporate them into your routine for maximum results.​Listen now on:Apple PodcastsSpotifyYouTube: Top 10 Cardio Exercises for Weight LossFollow us on Instagram: @efm_health_club_podcastSpecial Shoutouts: @efmmagill, @efmmawsonlakes, @efmwestmead, @efmhealthclubs

In this inspiring episode of the EFM Health Club Podcast, we sit down with Marie—a long-term member of EFM Mawson Lakes who’s made an incredible 3753 gym visits! At 74, Marie embodies determination, resilience, and a great sense of humor. Despite a demanding work life and even after retirement, she never slacks off and continues to push herself, proving that age is no barrier to staying active.Join us as Marie shares hilarious gym stories, reveals her motivation secrets, and offers practical advice for anyone struggling to get into a regular exercise routine. Whether you’re just starting out or looking for that extra push, Marie’s journey will leave you inspired to take charge of your health and fitness.Listen now on:• Apple Podcasts | Spotify | YouTube | [Other Platforms]Follow us on Instagram: @efm_health_club_podcast@efmmagill, @efmmawsonlakes, @efmwestmead, @efmhealthclubs

In this episode of the EFM Health Club Podcast, our hosts break down what truly defines a "hard workout" and how to design training sessions that push you to your limits—without crossing into overtraining. Discover the science behind progressive overload, time under tension, and pre-exhaust techniques that make your strength training sessions more effective. Learn how mental engagement and controlled intensity play pivotal roles in transforming a standard workout into a challenging, growth-inducing session.We dive into the differences between a workout that’s hard and one that’s simply exhausting, share actionable tips on optimizing both strength and cardio sessions, and explore real-world examples that help you gauge whether you’re pushing hard enough—or too hard. Whether you’re a beginner or a seasoned athlete, this episode is packed with insights to help you maximize gains while ensuring proper recovery.Tune in now to learn how to craft workouts that deliver real results and take your training to the next level!Follow us on Instagram: @efm_health_club_podcast

💡 Did you know exercise can be one of the most powerful tools for improving mental health? In this episode, clinical psychologist Shashi Naidu joins Jason, Justin, and Wade to break down the science behind why movement matters for your mind.🏃‍♂️ How cardio helps manage anxiety😴 Why sleep is crucial for better food choices🤝 The hidden mental boost of social exerciseTune in now and unlock your mental well-being! 🎧

In this special Q&A episode, Jason, Justin, and Wade tackle listener-submitted fitness dilemmas, offering actionable advice and expert tips. Ever wondered if you need gym gloves or a weight belt? Curious how to balance cardio and strength training or break through stubborn plateaus? The hosts dive into these real-world scenarios, share personal stories, and provide fresh perspectives on how to overcome challenges in your fitness journey. Tune in for practical tips, a dose of humor, and inspiration to crush your goals!Follow us on Instagram: @efm_health_club_podcast

In this episode of the EFM Health Club Podcast, hosts Wade, Jason, and Justin dive into the truth about New Year’s resolutions. Are they helpful or harmful? Do they actually work? We explore the psychology behind resolutions, why they fail, and what it takes to create lasting change. Learn about the power of small, consistent wins, SMART goals, and the importance of discipline over fleeting motivation. Whether you're setting fitness, health, or personal goals, this episode offers insights to help you succeed in 2025.🎧 Tune in now!📱 Follow us: @efm_health_club_podcast

In this week’s episode, the hosts sit down with Sarah Wood, a former EFM member turned trainer at EFM Magill. Sarah opens up about her fitness journey—from chasing the “skinny is best” ideal to discovering the empowering benefits of strength training. She shares how lifting weights has transformed her life and explains why strength training is essential for women, especially during menopause and peri-menopause.Learn why building strength is key for physical and mental health and how it can support long-term wellness. A must-listen for anyone ready to embrace a healthier mindset!🎧 Follow us for more updates: @efm_health_club_podcast

What separates those who achieve their fitness and health goals from those who fall off track? In this inspiring episode, Justin, Jason, and Wade dive into the mindset of a champion—not just athletes, but anyone striving to reach their personal goals, big or small. 🌟Discover how to stay motivated when the going gets tough, maintain momentum, and overcome obstacles that might derail your progress. The hosts share actionable strategies to build mental resilience and foster self-belief, with insights from both science and their own experiences. 💪✨Whether you’re starting your fitness journey or pushing toward your next milestone, this episode is packed with inspiration and practical advice to help you develop a champion's mindset. Don’t just dream it—achieve it! 🏋️‍♀️👉 Tune in now wherever you listen to podcasts!📲 Follow us for updates: @efm_health_club_podcast

Get an exclusive look into the personal workout routines of your hosts, Jason, Justin, and Wade, as they share their favorite strength training techniques and exercises in this action-packed episode of the EFM Health Club Podcast. From upper-body pull exercises to lower-body power moves, they dive into what makes a workout effective and enjoyable. Learn about innovative approaches like pre-exhaust exercises for back training, how they prioritize push versus pull movements, and why variety is key to sustained progress.Whether you're seeking inspiration for your own workouts or curious about what keeps the hosts motivated, this episode is full of practical tips, expert insights, and personal anecdotes. Tune in to explore how tailored strength routines can transform not just your body but your mindset.Follow us on Instagram for more content and updates: @efm_health_club_podcast

In this episode of the EFM Health Club Podcast, your hosts dive deep into the world of mobility, uncovering why it’s crucial for both fitness enthusiasts and everyday movers. Mobility isn’t just about flexibility—it’s the key to building strength, improving posture, and preventing injuries. Discover the top five mobility exercises that everyone should incorporate into their routine, including targeted moves for your hips, spine, shoulders, and ankles.The hosts break down the science behind these exercises, explaining how they can alleviate common issues like stiffness from sitting, enhance athletic performance, and improve functional movement for daily life. Whether you’re a gym regular or just looking to move more freely, this episode is packed with practical tips, real-life examples, and expert insights to help you stay active and pain-free.BONUS CONTENT: Follow this link to see Justin go through mobility exercises you can do at home: https://youtu.be/XLgtkQYD0EQDon’t forget to follow us on Instagram for more fitness tips and videos: @efm_health_club_podcast#MobilityMatters #HealthyMovement #FitnessTips #EFMPodcast #InjuryPrevention

In this insightful episode of the EFM Health Club Podcast, we dive into the science of hydration and its profound impact on your body and mind. Discover why staying hydrated is essential for energy, cognitive function, and overall well-being. We discuss common misconceptions, such as whether drinks like coffee really dehydrate you, and explain the brain’s tendency to confuse thirst with hunger, which can lead to unnecessary snacking.Join hosts Wade, Jason and Justin as they explore the signs of dehydration, practical tips to stay properly hydrated, and the fine line between healthy water intake and overhydration. Learn how proper hydration supports everything from muscle function to clearer thinking, and why it’s vital during workouts of any intensity. Don't miss this episode packed with science-backed insights and real-life examples that could change the way you approach hydration.Follow and share your thoughts on Instagram: @efm_health_club_podcast

In this episode, we explore the science and strategies behind building a positive mindset and how it can change your life. From boosting mental and physical health to creating a ripple effect of positive interactions and outcomes, a positive outlook can be transformative. Discover actionable tips to cultivate positivity and make it a lasting part of your life, even if it doesn’t come naturally.Follow us for more on Instagram: @efm_health_club_podcast

In this episode, the guys sit down with Peter Rohde, former AFL player and coach, who brings a wealth of experience from his time with the Western Bulldogs and Port Adelaide. Peter reflects on the evolution of football, the intensity of training back in the day versus now, and the highs and lows of leading an elite AFL team. But Peter’s journey didn’t end there. As the owner of EFM Corporate, Peter is now heavily involved in the day-to-day operations of EFM Health Clubs, applying his leadership skills to foster fitness and health for everyone. Whether you're a footy fan or just passionate about fitness, Peter's unique insights into both worlds are sure to inspire!

In this episode, hosts Justin Waring, Jason Heshusius, and Wade Brady explore the ins and outs of running, a fitness trend that has seen a massive surge in popularity. They share personal stories on how they each got started with running and the different motivations that keep them hitting the pavement. Whether you’re a seasoned runner or a beginner looking to start, this episode covers essential tips on how to get into running safely and enjoyably.The hosts also address common pitfalls to avoid, including the widespread myth that running is bad for your knees. Tune in to hear why running is one of the most accessible forms of exercise, the benefits it brings, and how running groups are transforming fitness communities.

In this episode, hosts Justin Waring, Jason Heshusius, and Wade Brady dive into the importance of core strength and why it’s much more than just working on your six-pack. They explain what core strength really is, how it supports every movement we make, and why a strong core is essential for injury prevention throughout the entire body. The hosts share insights on what can happen when your core is weak, and provide real-life examples of how core strength improves posture, stability, and overall physical performance.As a bonus, listeners will receive access to a video demonstration where Justin walks through a set of core exercises that can easily be integrated into any workout routine. Check it out here: https://youtu.be/U6Gmf_A7RqcTune in to get practical advice on building a strong core that will benefit you in every aspect of fitness and daily life!

In this episode, hosts Justin Waring, Jason Heshusius, and Wade Brady explore everything you need to know about strength and strength training. The team kicks off by defining what strength really is and why it's crucial for living a healthy, functional life. They dive into why being strong isn’t just about lifting heavier weights—it’s about supporting your body through daily tasks, improving overall health, and preventing injury.Listeners will also hear discussions on key questions, such as "Is bigger always better?" and "Can you get injured easily if you're not careful?" The hosts share practical advice on where to start with strength training, how many reps to do, and the difference between isolation exercises and compound movements. They also break down the variety of machines and weights in the gym, explaining how to use them to build a balanced strength routine. Whether you're a beginner or looking to fine-tune your approach to strength training, this episode offers clear and actionable guidance to help you train smarter and safer.Tune in to get answers to all your strength training questions and start building a stronger, healthier version of yourself!4o

In this insightful episode, hosts Justin Waring, Jason Heshusius, and Wade Brady dive into the four key pillars of health: exercise, nutrition, water, and sleep. They explore how each of these elements contributes to overall well-being and share practical tips on how to improve each area for a more balanced and fulfilling lifestyle.The hosts also highlight the powerful synergy between these pillars, discussing how improvements in one area can positively impact the others. By understanding how exercise, nutrition, hydration, and sleep work together, you can create a stronger foundation for long-term health and vitality. Tune in for a holistic approach to achieving your wellness goals!

In this motivating episode, hosts Justin Waring, Jason Heshusius, and Wade Brady discuss one of the biggest challenges in fitness—why people stop exercising before reaching their goals. They take a deep dive into the most common reasons people quit, from losing motivation to encountering obstacles, and offer practical strategies for staying consistent.This episode is packed with actionable tips and inspiring advice to help you avoid the same traps and maintain momentum on your fitness journey. Whether you're struggling with commitment or just looking for ways to stay motivated, this conversation will keep you inspired to push forward and see results.Tune in and discover how to break the cycle of quitting and ensure your fitness journey is a lasting success!

In this powerful second episode, the EFM Health Clubs podcast explores the deep emotional drivers behind why people start their fitness journeys. Hosts Justin, Jason and Wade delve into the importance of uncovering the real reason behind health, fitness, and weight loss goals, going beyond the surface-level desire to look good.Through thoughtful discussion, the episode emphasizes that understanding the emotional core of why someone wants to make a change is crucial for lasting success. Whether it's overcoming a personal challenge, improving mental health, or simply feeling more confident, this episode offers insights into how getting to the heart of these motivations can transform not just your body, but your life.Tune in for an inspiring conversation that will help you reflect on your own "why" and set you on the path to achieving your true fitness goals.

In their debut episode, Justin Jason and Wade give quick introductions and then delve into current fitness trends, discussing their favourite exercises and training formats, highlighting the benefits and practical applications of these workouts and what they are doing in the gyms at the moment. The three focus on the importance of seven primal movements, showcasing how they designs exercises to mirror real-life movement patterns for optimal results for their members fitness and what all people should be doing if they want to design their own exercise program. Plantar fasciitis exercise to try:https://vimeo.com/1004338492