Enterprise Fitness Podcast

Want to add serious size in just 12 weeks—without the fluff? In this episode, Mark Ottobre and Enterprise Fitness Coach James Kelly break down a no-nonsense blueprint for maximum muscle growth built on four pillars: sleep & recovery, nutrition, training, and supplementation. You’ll learn: How to set up sleep for gains (7–9 hrs, blackout room, wind-down routine, tracking with Oura/Whoop, magnesium protocol). The exact nutrition targets (protein ~2.0–2.4 g/kg, smart carbs around training, fats ~0.8–1.0 g/kg), plus meal structure (4 meals + 1 shake) and how to adjust calories week-to-week as training volume climbs. Training that actually builds muscle fast: 5 days/week, low-skill lifts you can take safely to true failure, progressive volume, and when to deload for supercompensation. The supplement stack that supports performance and recovery (amino acids intra, creatine, electrolytes, vitamin D, magnesium, CoQ10, optional ashwagandha; intra-workout carbs if performance warrants). No gimmicks—just what works. Follow Mark on IG: @markottobre Follow Enterprise Fitness @enterprisefitnessau Train hard. Eat well. Supplement smart.

In this episode of The Enterprise Fitness Podcast, Mark Ottobre and Enterprise Fitness manager James Kelly go head-to-head revealing their top 5 supplements for better performance, recovery, and health. From electrolytes and magnesium to protein, creatine, vitamin D, and B-vitamins, they unpack what actually works, what’s overhyped, and the key differences between “general population” needs and what high-performing athletes should use. You’ll learn: Why electrolyte balance matters more than pre-workouts The truth about magnesium and sleep quality When protein powder is essential — and when it’s not The new research on creatine for brain and sleep health Why most people are still deficient in vitamin D Whole-food alternatives like beef liver and cod liver oil How to spot cheap, under-dosed, or low-quality supplements Mark and James also share their go-to brands, insider protocols, and the biggest supplement scams they see in the industry. 👉 Train hard. Eat well. Supplement smart. 📍 Visit MelbournePersonalTrainers.com 📺 Subscribe on YouTube: @EnterpriseFitnessAU 🎧 Follow @markottobre and @jameskellypt on Instagram

In this episode, we unpack 5 powerful shifts that make all the difference when it comes to sustainable weight loss. Whether you’ve tried every diet and failed, or you’re just starting your journey, these aren’t surface-level hacks — they’re mindset, behaviour, and system changes for real results. You’ll learn: Why starvation is not a strategy Why you can’t out-train fat loss Why your mindset matters more than your macros This episode is for anyone ready to move beyond the “eat less, move more” frustration and step into a smarter, healthier, and more confident way of living. About the Enterprise Fitness Podcast We dive into mindset, habits, nutrition, and movement — no gimmicks, just science-backed strategies and real stories. Tune in to elevate your performance, your body, and your life. Connect with us: 🌐 melbournepersonaltrainers.com IG @enterprisefitnessau IG @markottobre

In this episode, we dive deep into a topic that every trainer and fitness enthusiast needs to understand: the difference between techniques and principles in training. Techniques are often thrown around in the gym, but without understanding the underlying principles, results can be inconsistent and frustrating. Join me as we explore key training principles like intensity, load, tension, and stability. Learn why focusing on principles, rather than just bouncing from program to program, will help you master your workouts and get the results you've been striving for. 💪 Key Highlights: What is a training principle, and why is it crucial for success? How intensity is defined differently in bodybuilding vs. strength training. The importance of understanding the relationship between load, tension, and failure. Real-world examples from top bodybuilders and how they apply these principles to their training. Tune in to transform the way you think about your workouts and take your training to the next level!

The Blueprint for Winning Your Comp Prep - Mark Ottobre & Tyrone Folino In this podcast, Mark and Tyrone do a deep dive into a winning client's protocol. From training, nutrition and lifestyle, we unpack everything that creates a winning comp prep! The client won seven shows. In this no-holds bared-session, we give you the hardcore truth! Filmed live in front of a studio audience at the Enterprise Fitness Elite Results Bootcamp

Navigating the maze of supplements can feel like decoding an ancient script. From the allure of fat-loss pills to the promise of protein shakes and the intrigue of bio-hacking, it's a world filled with potential pitfalls. But here's the thing – supplements aren't just for the gym-obsessed or those who live in their yoga pants. They're for anyone looking to bridge nutritional gaps, enhance recovery, or boost performance in a world that doesn't slow down. Think of it this way: you don't necessarily need supplements, much like you don't need the latest iPhone. But, just as a smartphone can streamline your day, supplements can fast-track your health and fitness goals, making the journey a tad easier. That's why, in this week's episode of The Enterprise Fitness Podcast, we're diving deep into the world of supplements. It's time to get the lowdown on what works, what doesn't, and how to make informed choices that align with your health objectives. In this episode, here’s what you'll discover: The Real Deal on Supplements: Why consider them in the first place? Lab Work and Supplements: How testing can guide your choices. Choosing Your Arsenal: Navigating the vast array of products. Overcoming Obstacles: What might be holding you back? The Turbo-Charge Effect: How supplements can accelerate your results. Lifestyle Considerations: From cooking with the right pan to sleep patterns. Minimising Toxins: Strategies for a cleaner, healthier body. Recovery Tools: Tech and tips for optimal rejuvenation. And that's just the tip of the iceberg. We're covering all this and more, so tune in to arm yourself with knowledge and take control of your supplement strategy. Catch the episode here: iTunes Spotify YouTube Supplement smart, Mark Ottobre

How to Move Beyond Fat Loss - Create Lasting Change to Perform I've been in the fat loss and muscle business for twenty years. Over those twenty years, not much has changed. The average person still thinks fat loss training is walking on a treadmill. And the average trainer still thinks it involves pushing a prowler and using battle ropes. Both approaches leave people frustrated, wondering why they are hungrier than ever. But it's no wonder. A drastic increase in energy output triggers an increase in hunger. That's why we set nutrition for success in our first session at Enterprise Fitness. So, how do you "train" for fat loss? Well, first, it's important to understand that fat loss "training" is not an adaptation. It's a byproduct. There are only three things you can train for in the gym: muscle, strength, or endurance. And in this week's episode of The Enterprise Fitness Podcast, I'm breaking down the real deal on training for fat loss, transformations, and conditioning. This week, we separate fact from fiction. Listen to it here. Available anywhere you listen to podcasts. - iTunes - YouTube - Spotify Train hard, Mark Ottobre Enterprise Fitness

In this week's episode of the Enterprise Fitness Podcast, Master Coach Tyrone takes centre stage to reveal how you can transform your physique within a guaranteed timeline. Recorded from our Elite Results Bootcamp, Tyrone dives deep into the critical details that our coaches at Enterprise use to craft jaw-dropping transformations within set timelines. He outlines the essential steps for mapping out your transformation journey: 1. Define your goal. 2. Assess your starting point. 3. Reverse engineer your transformation timeline. Whether your aim is fat loss, weight loss, muscle gain, or competition prep, establishing a realistic timeline can significantly simplify your journey. It helps minimise, or sometimes even eliminate, the doubts about what should be happening next. Tyrone delves into tailored strategies, comparing the approach for someone starting at 70kg with a goal to lose 10kg versus another at 120kg aiming to shed 40kg. He highlights three critical phases in a transformation journey: - Fat Loss - Improvement - Maintenance Achieving long-term success involves mastering the ability to transition between these phases. By understanding your current position and desired outcome, we can reverse engineer the process. This approach is crucial for setting realistic timeframes and identifying potential challenges. From a scientific standpoint, burning 1 kilo of fat equates to approximately 7,700 calories. Tyrone breaks down these figures to show how diet and exercise play into your transformation goals. Dive deeper into these insights on this week's episode of the Enterprise Fitness Podcast. Click here to enhance your knowledge. Now available on all major platforms: iTunes, Spotify, and YouTube. Train hard, Mark Ottobre Founder and Author Enterprise Fitness MarkOttobre.com

What do you think of when you hear the word ‘bulk’? For most, ‘bulk’ or ‘bulking’ means eating all the calories (doughnuts included) and ‘bulking up’ means losing any visible waistline you once had. So, in today’s podcast, we turn it over to Enterprise Master Trainer Jaka, who presents: How to Navigate a Bulk Without Getting Fat: How we take our clients through a calorie surplus phase. You might be reading this thinking, “I don’t want to ‘bulk’; that’s for meatheads.” As Jaka puts it, muscle mass and strength can happen at maintenance calories and even a slight calorie deficit. However, it happens faster in a surplus! Most just navigate a surplus poorly, hence missing out on the ability to turbocharge muscle and strength. Jaka pulls from real client examples of how he used a surplus to increase Enterprise clients’ calories, improve body composition, and set them up for an elite dieting phase. So, if you want to trim the fat and get all the benefits of being in a calorie surplus, listen to this week's episode. Mark Ottobre Enterprise Fitness

The Internet is filled with pseudo-experts.They mask their shortcomings as coaches with Instagram filters, steroids, and thirst traps, all the while pretending to be experts. But who have they really trained?What have they really done? As it's hard enough for me to find and hire good personal trainers to join my team, it’s even more challenging for the general gym-goer, who lacks my 20 years of experience in distinguishing the ‘good’ from the ‘bad’.That’s why this year at Enterprise, we are doubling down on providing accessible high-level training and nutrition information to all. You see, over my twenty years (and counting) PT career, and having Enterprise Fitness operating for 11 of those years, we’ve trained thousands of people to head-turning transformations, drug-free. We’ve also coached hundreds of winners in bodybuilding, bikini and fitness comps. So, what I am about to share isn’t based on what some random influencer on the Internet said or what I think the textbook said. It’s from actual experience. Taken from my Elite Results Bootcamp, which had trainers and clients alike from across the globe, I give you today's Podcast episode: EVERYTHING You Want to Know About How to Build MuscleIn my no-nonsense style, I cover: Muscle-building principles Hypertrophy techniques Stability, load, volume, tension, intensity Origins of Bodybuilding Folklore Muscle building nutrition Overview, sarcoplasmic vs myofibrillar hypertrophy Best rep ranges Program design for building muscle I also give you my unique take on optimal reps by body part. You won’t find this breakdown anywhere else because it’s from my own personal observations. Discover the secrets to building muscle - watch it on YouTube or tune in on iTunes or Spotify.And remember to subscribe! Mark OttobreOwner, Founder, Author, Enterprise FitnessEnterprise Fitness AcademyThe Enterprise DietMarkOttobre.comP.S. Want to learn from me in person? Check out the March Internship program here.

This is one of the hardest clients we’ve ever taken on at Enterprise Fitness… Meet Lochlan. When Lochlan first joined us at the age of 25, weighing 124 kilos, his fitness journey was far from ordinary. He faced an array of physical challenges, including: A club foot A triple ankle fusion A twisted shin bone A full knee reconstruction A DD Fibromyalgia Sleep apnea Restless leg syndrome Despite these hurdles, Lochlan preserved. Today, Lochlan stands at 100 kilos, stronger, fitter and healthier than he has ever been. A Story of Triumph on The Enterprise Fitness Podcast In this week’s episode of The Enterprise Fitness Podcast, join Enterprise Senior Coach Ari as he takes you through Lochlan's transformative journey. Discover the strategies, the challenges, and the triumphs in a step-by-step recount of how Lochlan achieved these outstanding results. This episode isn’t just about the ‘facts’. It should inspire you with your own training! Tune in here YouTube - iTunes - Spotify Train hard, Mark Ottobre Owner, Founder, Author Enterprise Fitness The Enterprise Diet

In this episode, Enterprise Fitness General Manager and Master Coach James Kelly teaches you How to Strength Train for Sports and Performance. Welcome to a game-changing episode of the Enterprise Fitness Podcast! In this insightful session, General Manager and Master Coach James Kelly shares his wealth of knowledge on "How to Strength Train for Sports and Performance." This episode is a special feature taken from our Elite Results Bootcamp held in December 2023, a pivotal event that educated clients and trainers across the globe. Join us as James delves into the intricacies of strength training tailored for athletic performance. Whether you're an aspiring athlete, a seasoned sports enthusiast, or a fitness trainer aiming to elevate your clients' potential, this episode offers valuable insights and practical tips. James covers a range of crucial topics, including the principles of sports-specific strength training, designing effective workout programs, and the importance of balancing strength, agility, and endurance. He also addresses common myths and misconceptions about strength training in sports. Listeners will benefit from James's extensive experience and his unique approach to fitness that combines scientific knowledge with practical application. Expect to come away with a deeper understanding of how to optimize your training regimen for peak sports performance. Don't miss this opportunity to learn from one of the best in the industry. Tune in, get inspired, and transform your approach to sports and performance training!

To kick off the year right, in the coming weeks, we are releasing an in-depth podcast series on what it takes to achieve elite results in the gym to help you with your 2024 goals. We kick it off with Training for Super Strength, what you must know to stay injury-free, bust out of plateaus and lift like a superhero. Strength is one of the top biomarkers of longevity. Equally, a stronger athlete is always a better, less injured athlete. Strength makes anything easier. You might be confused about what exercises to choose and how many sets, reps, and loads to use. I've got you covered. I recently presented Training for Super Strength to a jam-packed room of trainers from all over the world. It was so good I wanted to do an encore (of sorts). I just uploaded the whole presentation to our podcast and my YouTube. In my no-frills, no-BS style, I cover: How to increase your lifting capacity almost immediately by increasing stability (and the three hubs to focus on) How to acquire the skill of strength and the big mistake most people make. Why joint health is almost the be and end all to staying injury-free and getting strong (joints move muscles, muscles move weights) The difference between optimal lifting mechanics and personal preferences and how to navigate them. You can get strong without getting big. Here, I explain why your central nervous system and neural output MUST be factored into a strength plan, how to train it, and cues to assess recovery. Demystifying loading parameters, percentages and concepts to use to help you add load to the bar. How many sets should you really? And so much more. If you are going to listen to one podcast on getting strong this year, make sure it’s this one! Available everywhere you listen to podcasts and YouTube. Train hard! Mark Ottobre Enterprise Fitness Owner, Founder, Author For mentoring with me or my team, visit https://enterprisefitnessacademy.com/

I’m not going to sugarcoat it. 2023 has been a very challenging year. We've had a lot of downs, from our Facebook accounts being hacked to seemingly endless delays in moving to our new studio. But we’ve also had a lot of wins! We released The Enterprise Diet, revamped our Podcast, refreshed our websites, and managed to grow and promote many of our trainers. But often, we get too busy focusing on what didn’t happen rather on the gift of what did. In short, we have a lot to be grateful for from the year 2023. So, we wanted to introduce you to our process of how we set goals for the new year. We don't do resolutions; instead, we engage in a Year in Review process, which fellow fans of Tim Ferriss might also be familiar with. Grab a blank piece of paper and divide it in two. On one side, make a column, 'do more,' and on the other, 'avoid. Then go through your diary, calendar or Google planner from the start of the year and look at all the appointments that brought you dread… put them in the avoid column. Then, all the things that brought your excitement, growth or you felt positive about, put them in the ‘do more’ column. At the end, you’ll have a list. My guess is on both sides, you’ll have people, places and things, some of which bring you pain and lead you on a downward spiral, the other, bringing you joy, support and helping you go where you want. It's a super simple yet powerful reflection exercise. But I get it; these things sound good in theory, so Ari and I will go first… Check out this week's episode of the Enterprise Fitness Podcast: 2023, Enterprise Fitness Year in Review! We cover: Tips for journaling and writing down your goals The power of green light thinking Death of Identity: Letting go of identities to allow yourself to set bigger goals Warrior mindset vs king or queen mindset Getting the ‘reps in’ to create change and the mindset tools to employ Understanding trigger events like New Years and your 40th New Year Resolution Vs. the year in the review process. Concept: Impossibility thinking How to make a bad habit hard to achieve Aris goals for 2024 My goals for 2024 What’s on the card for Enterprise 2024 My guess is, you’ll probably relate to this podcast a lot and it will help you set goals for your 2024. Merry Christmas! Mark Ottobre Enterprise Fitness

Christmas is right around the corner! Hooray! Over the years, we’ve seen a consistent pattern where folks have mini freak outs over how to stay on track during the Christmas season. Maybe your not someone who panics, but like most, you might struggle to resist freshly baked plum pudding or that need to get your second (third or fourth) serving of dessert and wonder, How can I enjoy my plum pudding and still stay in shape? Well, I don’t blame you and your not alone. It’s Christmas. A time to be jolly. One of the big reasons why many struggle with the Christmas period is the insidious all or none mentality. You eat all the calories over Christmas only to commit to eating none of them on January 1st. It doesn’t work. It’s not a lifestyle. The thing about all or done is, it seldomly gives you all, and usually gives you none. I use to be guilty of this myself. My offical review after years of trying to force to have it all; 1 star… please don’t make a sequel. And that’s exactly why one of the best times to start a fitness and health program is over Christmas. Because if you can overcome your BS excuses over Christmas, nothing will ever phase you. You can learn to dance with life's choices rather than having to be perfect, that one dessert you had off plan doesn’t have to throw your whole plan and momentum for the whole week. It becomes a lifestyle. Maybe even enjoyable. And making it enjoyable is kinda of important seeing we want you to stick to it. There’s no point getting your dream body if it’s a nightmare to maintain. As I write this, I am no where near my peak fitness and strength. I’ve gotten in 5 workouts in 2 weeks as I write this to from Florida in the lovely USA. But I am not phased, even with Christmas around the corner. My manta is; I am a healthy person, who eats healthy foods that builds and nourishes my body. That’s my default, and a couple of weeks travelling and Christmas doesn’t change that. So in this this episode of The Enterprise Fitness Podcast, I sit down with Senior Coach Ari and discuss the Enterprise Guide to Surviving the Silly Season. Its a quick 20 minute episode, loaded with what you need to stay on track AND- enjoy Christmas.

In this week's podcast episode, I had the pleasure of sitting down with Ari to delve into one of my all-time favourite subjects: philosophy. Philosophy, as we discuss, plays a crucial role in helping us navigate the highs and lows of life. One of my personal philosophies is embodied by the phrase "Amor Fati," a concept modernised by Nietzsche. It essentially means embracing and loving one's fate, without the desire for anything to be different, be it the past, present, or future. It's a powerful idea that keeps me anchored in my lows and grounded in my highs (I even had it tattooed on my chest as a constant reminder). During our conversation, Ari and I covered a wide range of philosophical topics, including: **Amor Fati:** - The art of loving one's fate. **Memento Mori:** - The reminder of our mortality and the importance of living fully. **La Catrina:** - Exploring why Ari is considering this tattoo. **Living for Legacy vs. Being Present:** - Discussing the balance between hedonism and virtue. **Delayed Gratification:** - Why it's essential for achieving long-term goals. **My Main Metric of Success:** - The satisfaction of a full table. **Raising Kids:** - Sharing my insights on parenting, including some memorable experiences. **Age of Obedience vs. Age of Transparency:** - Examining the evolving dynamics of authority and openness. Thank you for being part of our community, and I hope you enjoy this week's episode.

On any given day, the atmosphere at Enterprise is so thick you could cut it with a knife. Our dumbbells are shiny, our team is smiling, and our clients are happy. And it’s not by accident. If you want to offer a premium service and get results where most fail, you have to pay attention to the details. For anyone running a business or trying to work at something (your career, relationships, health), you know it’s not always going to be easy. Life has no shortage of challenges, especially if you commit to excellence. So, in this week's episode of the Enterprise Fitness Podcast, Heming and Cristiano put me on the hot seat and get up close and personal as they ask me about the highs and lows of starting and running Enterprise Fitness. In this episode, we get into: - How I went from the fat kid at school to a personal trainer - My ‘forced’ start in business - Personal philosophies - Business challenges - Mistakes - Reflections - And so much more If you ever wanted to know the backstory or a behind-the-scenes look at Enterprise Fitness, this podcast is for you. If you're a fellow business owner, this one might speak to you. Train Hard, P.S. Early bird pricing for Elite Results Bootcamp ends this Saturday at midnight! Click here. P.P.S. Want deep dives on training, nutrition, and mindset? Check out previous podcast episodes here.

There are three main ways to put together a diet: Following a overarching set of principles or rules Following a meal plan or using a food system Tracking and counting macros or calories And each has varying levels of success and failure. You see, there isn’t “one” way. It's the way that it makes sense to you so that you stick to it. For me, I’m a big-picture type of guy. I like to follow principles that I can scale up or down depending on what season I’m in. So long as I hit my protein goal each day, for the most part, I’m good. I don’t count calories or track my carbs. James was shocked when he found out how much good fat I eat daily (does anyone else eat butter like cheese, or is that just me?) Then there’s owner trainers Amy, Tyrone, and Al. Their spirit animal is Excel. They track, count and calculate. They flip food around and have fun making things fit their macros. Our induction coach, Heming, on the other hand, just wants to be told what to do, when to do it, and how much to eat. There isn’t the ONE universal way. So in today's episode of the Enterprise Fitness Podcast, I present How to Put Your Plan Together, covering the three methods in depth. This presentation was taken from my most recent Internship, where I taught a class full of trainers the Enterprise secrets to success. Recently, I figured I may as well post my most in-depth classes (the stuff folks usually pay for) because it only helps our clients get better results and the folks interested in what we do — more interested. So enjoy.

Empathy and authority. The two most powerful forces in coaching. Empathy is about understanding and compassion. Authority is about respect and earned trust. Sadly, this isn’t taught in personal training school, and very few trainers ever get the memo. A coach with empathy means they ‘get you’. They understand your situation, and you’re not just some schmuck with average goals. They know how to read you, when to push you and give you vinegar, and when to support you and give you honey. A coach with authority has a why for everything they do. It’s built on them studying their craft and being a student. You respect and trust them because they actually know what they are doing and how to get you results (unlike many of these thirsty social media fit-pros who are more concerned with whether they took a good selfie than serving their client). But that’s a topic for another day. It's the dichotomy of empathy and authority that creates a great coaching relationship. This is something that I teach to all my Enterprise trainers and those who seek out my guidance in my Internship program. However, the lessons are so poignant for both coaches and clients I wanted to make my lecture on the topic publicly available. Think of me as your friendly neighborhood Spider-Man, but instead of shooting webs, I release podcasts and YouTube videos. In today's episode of The Enterprise Fitness Podcast, I share with you my Principles of Coaching Change. Filmed in front of a live studio audience at my most recent Internship. Enjoy!

In this week's episode of The Enterprise Fitness podcast, I tackle the debate: Why we get fat: calories or hormones? The two prominent ways to assess and explain all mechanisms of diet and nutrition are calories and hormones. On one side, a calorie is a calorie; weight loss or weight gain is merely a mathematical equation of calories in and calories out. On the other, hormones and biochemistry send chemical messages to store calories in fat cells and overwrite appetite control. Depending on perspective, and to the average person, both are accurate explanations for weight loss and weight gain. An army of experts, gurus, camps and zealots have emerged from these prominent perspectives. In nutrition, there is no middle ground. You simply must pick a side, and if you don’t, you will be ostracised — a fate worse than death to a social media influencer. Today, nutrition is less about science and more about selecting ‘the science’ that matches your identity. As a coach, I care less about why something works and more about what works. To state simply, my client pays me, so I don’t need to pick sides. I don’t need to make keto memes or shout about ‘evidence-based’ results in a grab for social media followers and sales. I’ve coached hundreds of champions and my studio has worked with thousands of clients. The two things I care about are results and client longevity. Out of necessity, I had to adapt the viewpoints of calories and hormones and practically apply both theories in the real world. But a calorie is not a calorie… I used to think you could gain and lose weight independent of calorie intake. Gary Taubes, author of Good Calories, Bad Calories, championed the idea that it’s insulin, not calories, that causes weight gain and weight loss. It was indeed a convincing argument. I even used my own analogy to support the hormone-based theory. I would say: if we had two groups, both with an intake of 2200 maintenance calories a day, and gave one group anabolic steroids and the other group no hormonal invention, the group that took the steroids would burn fat and build muscle despite not being in a caloric deficit. This was to point out the impact hormones have on building muscle and burning fat. My analogy did correctly point out the impact of hormones, but the impact of hormones and exogenous drugs on metabolism also needed to be addressed. In other words, this analogy, as beautifully crafted as it is, still adhered to calories in versus calories out. The caloric baseline of those taking the anabolic steroids will increase, so the premise of the analogy is no longer true. Taking steroids will increase metabolism, hence increasing baseline calories. Let's estimate from this intervention that baseline jumps up 300 calories from 2200 to 2500 due to an increase in non-exercise activity thermogenesis (NEAT) - and that’s why they lose weight. In short, people don’t gain/lose weight because of hormones, they gain and lose weight because hormones are having an impact on their energy balance. As such, it’s impossible to refute calories prominent role in weight loss and gain. Further to the point, Kevin Hall’s metabolic ward study in 2016 showed that for isocaloric diets with the same amount of protein and calories, eating high-carb or low-carb did not induce any significant change in weight loss/gain. In other words, when calories are equal, carbs (or fat) don’t make you fat. This study is worth noting because it's a metabolic ward study, where all factors were measured and controlled. The fat-loving and keto-loving crew might shy away from the simple truth, but I won’t; calories count, and the insulin-only theory to obesity, as far as I can tell, has been debunked. At the very least, and more practically, calories and insulin play a simultaneous role in weight gain and loss. Now that I’ve just scratched the surface of this topic, enjoy my full deep dive in this week's episode of The Enterprise Fitness Podcast Available on iTunes, Spotify and YouTube (or wherever you listen to podcasts) This deep dive is based on Chapter 3 of my book, The Enterprise Diet, which you can purchase here. Ps. You might be thinking, why am I giving away so much valuable content away for free? I figured, what better way to earn your trust that actually helps you get the results you're looking for, for free? If you're enjoying our content, forward this email to a friend and remember to subscribe, like and follow. Pps. I’m running a 3 day Bootcamp of fun, training and learning! Learn more here

We’ve all been there, at least metaphorically. You’re driving home from the end of a big day, going maybe just a little too fast to see the bed of nails. ‘POP!” One of your tyres goes out. As you pull over to the side of the road to survey the damage, your sanity escapes you, expelling like the air from that punctured tyre. So you do what any once-rational person would do in that situation and slash the other three. Hours later, once you have returned from the descent into madness, you finally decide to call the tow truck guy to replace not one but four flat tyres! In coaching, this is called flat-tyre syndrome, commonly known as the ‘What-the-hell’ effect in psychology, and it’s a real killer of fitness and weight loss progress. It’s not that hard to picture yourself being affected by this. You’ve been sticking to your diet, weighing and timing everything perfectly. Then you decide to have ‘just one bite’ of a restricted food, which turns into two, which quickly becomes four and then the whole packet. As the potato chip company Pringle’s aptly coined catchphrase tells us, “Once you pop, you can’t stop.” The problem is twofold: it's both a problem of physiology and psychology. So in this week's episode of The Enterprise Fitness Podcast, I tackle where to begin making changes that you can stick to. This episode was filmed and recorded at a recent Internship I ran for trainers, were I spilled the beans on what it takes to get head-turning results.

In this week's episode of The Enterprise Fitness Podcast, we delve into the intriguing concept that "You Don't Need a Better Diet." Discover why long-term success in health and wellness isn't just about the diet you choose but a profound shift in your identity. We examine popular dieting approaches, explore the lessons from "The Biggest Loser," and introduce you to the transformative DILTS model. Join us as we unlock the secrets to sustainable change and lasting results. Available on iTunes, Spotify, and YouTube. Don't miss this eye-opening episode!

Welcome to another captivating episode of The Enterprise Fitness Podcast! In today's edition, we're delving deep into the world of Olympic athletes – the true titans of dedication, resilience, and relentless pursuit of excellence. Join us as we unveil the incredible journey of two-time Olympic athlete and Enterprise Fitness team member, Heming! From the vibrant streets of Rio to the monumental stage of Tokyo, we're exploring the heart-pounding highs and soul-searching lows of his Olympic odyssey. But Heming's story didn't start with the Olympics; it began at age six, with a table tennis paddle in hand. 🏓 This is a conversation that transcends sports. It's a testament to the unyielding spirit of those who commit their lives to mastery, regardless of the field. 🎨 In the world of Olympic athletes, pressure is a privilege. 🎖️ It's a lifetime of grinding and sweating, all for those few minutes of "raw talent" on the grand stage. Every four years, they bet it all. ⏳ And missing it means a long wait. ⌛ So, join us for an episode that will resonate with anyone dedicated to their craft, anyone who knows that the pursuit of excellence is a journey filled with trials, tribulations, and triumphs. 🌍 Tune in to The Enterprise Fitness Podcast on your favorite podcast platform, and let's uncover the inspiring story of an Olympic athlete's relentless pursuit of greatness. 🎧 Don't forget to hit that Subscribe button, like this video, and share it with fellow enthusiasts of excellence! 🚀

In my very first bodybuilding competition back in 2004, I came last. At the time, as a 20-year-old kid, it was the worst thing that ever happened to me. Nineteen years later, it’s been one of the biggest blessings in my life. In fact, if I hadn’t learned how to bounce back from setbacks in my twenties, I sincerely doubt there would be an Enterprise Fitness. The pain of coming last was my fuel to become an expert. It made me ask questions. It forced me to learn. It pushed me to ask for help. Long story short, my first comp experience was all kinds of bad. So bad, in fact, that I vowed to become an expert so no one else would have to go through what I did. This journey made me a highly sought-after coach, known for getting results, and ultimately turned Enterprise Fitness into what it is today - boasting 14 world-class coaches and being so in demand we have a waitlist of clients. I’ve gotten to know top performers in sport, fitness, and business intimately, from how they think to what makes them tick. I’ve celebrated wins, been a voice of reason in defeat, and observed how they bounce back. Simply put, success leaves clues, be it Olympic, fitness, or business gold. So, in today’s episode of The Enterprise Fitness Podcast, we're sharing just that: Decoding a Champion Mindset. Joined by Enterprise Senior Coach, Cristiano, and former Olympic athlete and Enterprise Induction coach Heming, we unpack the champion mindset. We talk very frankly. Not your standard, Rah-rah, just do it conversation. We dive into: The no-stone-left-unturned mentality - and the toll obsession can take. Champion regrets - Heming opens up about leaving something in the tank at the Olympics. How limiting beliefs affect our results. The culture of celebrating complacency - and why it’s poison to the champion mind. How defeat teaches more than victory. And much more. Tune into the show here. Available wherever you listen to podcasts!

We recently reached out to our Instagram followers and asked them to send in their burning fitness questions! We tackle them head-on in this week’s episode of The Enterprise Fitness Podcast. Joining me, Mark Ottobre, on the show with Enterprise senior trainers, Ari and Cristiano, as we dive into: Callisthenics: What’s our take on this popular bodyweight training regimen? Cardio and strength training: Should you combine cardio with strength training to maximise muscle growth? Peptides: Curious about their effectiveness in building muscle? We share our thoughts. Compound exercises: Are they absolutely essential for hypertrophy? Find out! Body fat reduction: Need a strategy to go from 19% to 12% body fat while maintaining a normal weight? We’ve got you covered. Top 5 energy drinks: Discover our favourite energy-boosting beverages. Ready to dive in? Have a question for us or a topic you'd like us to cover? We'd love to answer it for you. Send your questions to [email protected].

Have you met our trainer, Cristiano? At the ripe age of 24, he bid farewell to the sun-kissed vistas of Italy, gambling on a fresh start Down Under. You see, while soccer coursed through his veins and he was on the path to turning pro, he found himself at odds with the very game he loved. The identity it painted for him felt constricting. And speaking of gambles... How about that year I wasted meticulously planning our new Enterprise studio? Yeah, those plans? Had to toss 'em out the window and start again. *Sigh* Join us as we delve deep into these challenges and more on this week's episode of The Enterprise Fitness Podcast. Get a peek behind the curtains of what makes Enterprise tick, the bedrock of our team culture, and the secret sauce of our client community. Spoiler: Not everything was planned to a T! Want the inside scoop? Dive in here. Find us on iTunes, Spotify, YouTube, or wherever your ears crave quality content.

In life, we often find ourselves tethered to labels and expectations that were placed upon us during our formative years. These labels can become so ingrained that we seldom question them. I was no exception. Branded as "the fat kid" and even deemed "useless" by a teacher, I could have easily accepted these labels and continued down the path of least resistance. But I didn't, and that choice changed the trajectory of my life. My transformative journey began during the school holidays of year ten when I stepped into the gym. It was there that I shed not only physical weight but, more importantly, gained the invaluable gift of self-confidence. This newfound confidence became my guiding star. The lessons and victories we experience in the gym often reverberate throughout our entire lives. The gym, in its purest form, serves as a training ground for life itself. That's why it stings when the profound transformations we facilitate are reduced to mere quests for an 'ideal body'. The real transformation, the one that truly matters, is the internal shift that precedes any external change. In today's episode of The Enterprise Fitness Podcast, I'm joined by our senior coaches, Ari and Cristiano, as we delve deep into the intricate psychology of change. Join us in this exploration of personal transformation. 🎙️ Listen on your preferred podcast platform - The Enterprise Fitness Podcast!

"Drowning in Choices? How to Pick the Right Personal Trainer for You! 🏋️‍♂️ With a myriad of fitness options available today, finding the ideal route to your fitness goals can be like navigating a maze. From bootcamps to online training, the possibilities are endless. Feeling overwhelmed? You're not alone. Join us in this episode as we dissect the pros and cons of each path, providing you with a clear guide through the fitness jungle. But that's not all! We'll also unveil the distinctive Enterprise Fitness approach that sets us apart. Tune in as Enterprise Senior coaches Ari and Cristiano add their insights, sharing their journeys in the ever-evolving fitness landscape. Did you know I used to lead spin classes? Learn how my experience with big gyms sparked the creation of Enterprise Fitness, a trailblazing studio. And if you've ever wondered about our pricing strategy, I'll unravel that mystery too. Don't miss out on this engaging discussion that'll help you find the best fitness route for you!" 🔥 Like, Share, and Subscribe for More Fitness Insights! 🎉🔥

Have you ever wanted to know what actually happens behind the scenes when training and coaching champion athletes? Most people think it’s all periodisation, program design, and pie charts. It’s not. 80% of coaching is knowing and understanding your athlete. More specifically, their breaking point. One of the most underrated killers for athletes is volume. Athletes are wired to do the work. The problem is they often do so much work that they burn out. In this podcast, I sit down with Enterprise Trainers Jason and Shane, and they pick my brain on some of the noteworthy experiences I’ve had training Commonwealth Games gold medallists, Mr and Ms Australias, Olympians, and world champion boxers. The reason I was able to help dozens of athletes achieve the highest levels across different sports is because I was able to push them to their limit… And at the right time… Give them a much-needed rest. In this episode, you’ll learn: Coaching hacks to stick to a plan The power of stacking behaviour (and how I go about it) Why boxing (or playing golf) with weighted gloves (or clubs) will ruin your game How I train and peak athletes for their sport How I use ordinary gym lifts to predict an athlete's performance in the ring or on the field How I use heart rate data to design elite programs Why I prioritise strength first and conditioning last And an insight into my training (and the string of recent injuries) This episode gives you a backstage pass into the inner workings of coaching and training elite athletes.

Let Me Tell You About My Most Crazy Diet Experience! 🍳 Step into the time capsule of 2005, when I was a bona fide gym aficionado, and brace yourself for the legendary tale of the 45-egg omelette. 🥚 Picture this: Just a fortnight before my third bodybuilding competition, I plunged headfirst into an array of dubious diets. Ignorance was my companion, and learning the hard way seemed inevitable. But hold on tight, because I'm about to whisk you away from the horrors of cracking 45 eggs daily. 🥴 They say wisdom comes from learning - be it from your blunders or from others' stories. I’m here to ensure you escape the 45-egg frenzy unscathed… Simply don't do it! Now, let's transcend the egg-citing journey and dive into more insights. 🎙️ In this week's exhilarating episode of The Enterprise Fitness Podcast, I take the spotlight alongside Enterprise trainers Jason and Shane. Brace yourself for a rapid-fire round of nutrition queries as I bare it all, including the infamous 45-egg saga. Here's a teaser of the nutrition revelations we unearth: 🍽️ Decoding meal timing for optimal body composition. 🕐 Mastering meal frequency: Debunking myths and delivering facts. 🥂 Confessions of my egg-centric escapade: The 45-egg chronicle. 🌀 Delving into gut biofeedback: What it is and how to interpret it. ⏰ Timing your calories, busting the "anabolic window" illusion. 🍔 "Empty calories" dissected: My take on the calorie myth. 🥑 The magic of macro ratios in sculpting your physique. 🍲 Demystifying MSG (I’m here for all your curious friends). 💊 Universal supplement gems: My go-to recommendations. 🍽️ Dining out without derailing your fitness journey: Unveiling my hacks. 🎧 Tune into the Full Episode Now! If you're finding these weekly podcast adventures both enlightening and entertaining, spread the love! Share them with someone who could use a dose of nutritional wisdom. 🌱🎉 And as always, Don't forget to like, comment and subscribe!

Fitness influencers major in minors. You've probably seen them on Instagram detailing the 'perfect' lat pulldown angle or the 'optimal' cardio routine. Sounds authoritative and revolutionary, right? All this sounds sexy, but does it even matter? The answer is (drum roll please)… No. There's a phenomenon rapidly spreading in the fitness world, called "audience capture". It's when performers – or in this case, fitness influencers – become ensnared by their audience's demands, altering their content to keep eyeballs glued to them. When this happens, as you can imagine, it’s no longer about genuine knowledge. It’s how can they get more followers and beat the algorithm. These influencers often prioritize fame over authenticity, sometimes to the point of absurdity – and let's not get started on the near-naked poses. “Please, don’t take your eyes off me”, replaced “Let me help you”. But fear not my good friend. I'll be candid. On a personality test, my agreeableness score is a measly 4 out of 100. I'm here for the unvarnished truth, not validation. So it's time we call it out. Fitness influencers might just be ruining your workout. Join Master Coach Jaka, Al, and myself for a no-holds-barred conversation on this topic.

In this episode of The Enterprise Fitness Podcast, we delve into the age-old debate: Is it nature or nurture? And tackle a hot topic that's sparked a recent debate: Is obesity a choice? On the one hand, we must recognise the roles of genetics, familial background, and financial circumstances, which can provide certain advantages or disadvantages. On the other hand, everyone has the potential to lose weight and achieve fitness. Individual responsibility remains paramount. Our episode hones in on the nuance as Jaka insightfully questions, "Why is it harder for some to choose a healthier path than others?” In this episode, we unravel layers of philosophy, share compelling statistics, and offer mindset strategies. We discuss: The distinction between social norms and physiological norms. Aldryl's personal weight loss journey from 100 kilos and injured to being in super shape and strong Insights from the Dilts model on reshaping your beliefs, values, and identity. The "Be + Do = Have" equation as a blueprint for lasting personal transformation. This isn't just another ‘fitness’ discussion.

You've probably heard the term "skinny fat." It's a phrase commonly used by individuals who feel unfit and out of shape. What does it exactly mean? Usually, it describes a situation where your arms and legs lack muscular definition, and your midsection seems to bear the burden of the extra kilos. At Enterprise, we've helped transform thousands of bodies. (Check our before and after transformations here) So we thought we would do a show about how we create rapid change and long term transformation. In this episode, I'm joined by Master Coaches Jaka and Al. Together, we dissect the strategies, techniques, and methods we employ to transform skinny-fat. Topics we cover include: How to optimise sleep and decrease stress to flip the switch on recovery and hormone optimisation Common nutritional pitfalls we encounter (and how to shift them) Setting and achieving protein targets for muscle growth Carb timing - the why, what, and how for energising your workouts and staying lean Our approach to training for rapid body transformation One of my favourite training programs to transform bodies and why it’s too brutal for most people Sleep hacks, my special alarm clock, and how to build up melatonin naturally Our take on alcohol consumption And much more Join us for this deep dive into body transformation. We'll guide you with actionable steps to get started.

Welcome to The Enterprise Fitness Podcast! Get ready for an insightful episode that challenges the all-or-none mentality and explores the complexities of creating long-term change. Join us as we sit down with Senior Coaches Matt and Ari to discuss a topic often overlooked: why do personal training clients fail? We dive deep into key factors such as compliance, sustainability, breaking habits, life's interruptions, managing expectations, coaching behaviors, and the psychology of change. In this episode, we shift gears and focus on the emotional aspect of change and failure, going beyond just diet and exercise. We explore the principles versus techniques and delve into what it takes to create resourceful clients rather than just providing a generic plan. Remember, change may take time, but with the right mindset and approach, you can achieve incredible results. https://melbournepersonaltrainers.com/

Balancing University Degrees with Real-World Experience: The Force Behind Success! Let's talk about university degrees in the fitness industry. While they hold value, they don't automatically guarantee results unless complemented with real-world experience. Many clients and aspiring trainers flock to exercise physiologists or exercise science programs, hoping to find the ultimate solution to their body's ailments. Unfortunately, they often end up with overly complex programs and a lighter wallet, leaving them wanting more. But fear not, there's a silver lining. At Enterprise Fitness, I've had the privilege of working with numerous exercise science grads, guiding them on their journey to becoming Jedi Master trainers (yes, I'm like the gym version of Yoda). Here's the thing. Degrees alone can equip you with techniques, but without real-world, in-the-trenches experience, they may fall short in teaching you how to apply those techniques effectively. In this week's episode of The Enterprise Podcast, we sit down with our senior trainers, Matt and the talented exercise science grad, Ari, to delve into the topic of working with exercise scientists and the utility of pursuing an exercise science degree. Prepare for an honest and unfiltered discussion where we tackle: - The reasons to seek an exercise scientist - The pitfalls and challenges - The gaps between theory and practice - Matt's unique experiences as a pro athlete - Ari's perspective as an exercise science graduate - Indicator lifts—what they are and how we effectively use them with our clients and athletes Consider this podcast a verbal lightsaber battle of knowledge and insights (okay, maybe one more Star Wars reference slipped in there!). May the Force be with you as you listen and learn. Enjoy the podcast and let the wisdom flow!

Ready to take your fitness journey to the next level? In this exciting episode of The Enterprise Fitness Podcast, join us as we unravel the secrets to achieving that jaw-dropping, photoshoot-ready physique. Join me as we sits down with Matt and the incredible "Mr. 305" Ari to explore the ins and outs of nailing your first photoshoot. Ari shares his inspiring journey, from overcoming initial challenges to transforming his body and building unshakable confidence in front of the camera. Discover the key training techniques, nutrition strategies, and crucial mindset shifts that propelled Ari to his best shape ever. You'll learn how Enterprise Fitness addressed his mobility and strength discrepancies, allowing him to achieve impressive feats like maxing out his squat during his photoshoot prep. But that's not all! Prepare for some hilarious insights as Matty hilariously dissects my unforgettable snow photoshoot experience and reveals why it might not be the best idea. And if you're wondering why Ari has earned the nickname "Mr. 305," you won't want to miss this entertaining episode! Tune in now to The Enterprise Fitness Podcast and unleash your true potential. Don't forget to like, comment, and subscribe for more transformative content. Let's crush those fitness goals together!

Injuries. They suck. They don't just affect your training. In personal development, there's a saying that "progress equals happiness," and injuries bring progress to a grinding halt. It affects so much more than just the joint, muscle, or bone; it affects your mood, drive, and confidence in life. Unfortunately, many people receive the advice to simply rest, but that approach almost guarantees that the underlying injury will never be addressed. Injuries are often the result of pressure leaks, and it's crucial to stabilize and strengthen the joint, tendons, and muscles to ensure it never happens again. When you get injured, it's not game over. And sitting at home "resting" won't speed up your recovery. In this week's episode of The Enterprise Fitness Podcast, James, Matt, and Tyrone delve into the nitty-gritty of dealing with their injuries and how they have bounced back stronger than ever. Watch the episode on YouTube: https://youtu.be/Gibz3M-zu-c Here's to working through your injuries and emerging stronger, Mark Ottobre

Welcome to this week's episode of The Wolfs Den! In a special turn of events, I pass the torch to James, Tyrone, and Matt, who dive headfirst into a crucial topic that holds the key to unlocking your true potential. Get ready for an enlightening discussion on "Ways to Maximise Your Results (and negotiating time)". Life can throw unexpected curveballs, be it illness or travel, and it's during these moments that we need to adapt and find innovative ways to stay on track. Join James, Tyrone, and Matt as they share invaluable insights on setting realistic expectations to maximise your results, even amidst challenging circumstances. Don't miss out on this powerful conversation that will equip you with the tools to negotiate time effectively and set realistic expectations for your journey. Subscribe now and embark on a transformative experience with The Wolfs Den podcast!

Welcome to The Wolfs Den podcast, where we unveil the diet and nutrition secrets that have transformed thousands of bodies and lives. In this captivating episode, join Enterprise Master coaches James and Tyrone as they put me in the hot seat and grill me on the most pressing topics. We delve into the debate of following macros versus a restricted eating plan, uncovering the truth about dairy and how my stance has evolved since writing my book. Prepare to navigate the complex world of gluten as we discuss the five identified medical reasons to eliminate it and uncover where the research becomes murky. Curious about the science behind soy? Drawing from my 20 years of experience working with clients, I share the latest findings and observations. Plus, we dive into the controversial realm of vegan and vegetarian diets, exploring my perspective on their efficacy and suitability for various individuals. And why did I write The Enterprise Diet? Discover the driving forces, inspiration, and the transformative impact I aimed to make with this book. Join us for an episode packed with thought-provoking discussions, evidence-based insights, and candid revelations. Don't miss out on this week's episode of The Wolfs Den, where we uncover the truth behind body transformations and the power of nutrition. Subscribe now and be prepared for a mind-opening journey!

Discover the Truth about Cardio, Carbs, and Fat in Our Latest Episode! Are you tired of the never-ending debate surrounding fitness and nutrition? Join us in the latest episode of the Wolf's Den podcast as we unravel the myths and misconceptions surrounding cardio, carbs, and fat. James, Tyrone, and Mark dive deep into these hot topics, armed with humour, caffeine, and a burning desire to uncover the truth! Prepare yourself for an entertaining and informative discussion where we debunk common fitness myths and challenge conventional wisdom.

In this episode of the Wolfs Den podcast, join us as we dive deep into the time vs. money dilemma faced by busy professionals who strive to get in shape. We've all heard the common excuse, 'I don't have the time.' But is it really about the time itself or how we prioritize and utilize it? Join Enterprise Fitness general manager James, Master coach Tyrone, and myself as we share our strategies for helping time-poor professionals achieve their fitness goals and stay on track. Discover how our clients have successfully transformed their bodies, even without preparing a single meal or going grocery shopping. If you're ready to learn the game-changing strategies to get it done, this episode is a must-watch!

Is Comp Prep Healthy? Post-Comp Blues and Obsessing About Your Body. With Enterprise Fitness, owner and founder Mark Ottobre, Master Enterprise Coach Tyrone Folino, Amy Dorrel.

STOP! Making these training mistakes - Training Mistakes Competitors Make. With Enterprise Fitness owner and founder, Mark Ottobre, joined my Enterprise Trainers, Tyrone Folino and Amy Dorrell. Discussing training mistakes competitors.

Nutrition Mistakes Fitness and Physique Competitors Make - https://melbournepersonaltrainers.com/

Deep Dive on Hydrogenated and Seed Oils - Enterprise Fitness Podcast

In this episode of the Wolf's Den by Enterprise Fitness Mark Ottobre speaks to Bob Phelps from Gene Ethics to discuss the past, present and future of genetically modified food and the ethically, environmental, political and health implications GM crops and foods pose. This show is proudly brought to you by Enterprise Fitness and the Enterprise Fitness Academy, for more information on training, nutrition and education, check out our website. If you enjoyed the show, please leave us a 5-star review on iTunes and share this with your friends and family on social media. https://melbournepersonaltrainers.com/ https://enterprisefitnessacademy.com/

Wolfs Den by Enterprise Fitness - Guest: Eoin Lacey In this episode of the Wolfs Den, Mark Ottobre talks shop with Eoin Lacey from the Irish Strength Institute. Eoin is the former strength coach of Connor Mcgregor and has trained multiple high-level athletes. This podcast is proudly brought to you by Enterprise Fitness. If you're looking to get in the best possible, check out https://melbournepersonaltrainers.com/ If you're a PT or strength coach wanting to level up, head over to the Enterprise Fitness Academy for our free trainer pack... https://enterprisefitnessacademy.com/

Wolfs Den - Womens Health with Kristine Ottobre

Comp Prep Advice From Pro Trainers - Wolfs Den