Welcome back to another episode of the Athletic Studio Live podcast! In this episode, Coach Hollie is joined by Coach Sam to discuss the impact of alcohol on your training and overall fitness. They dive into practical strategies for balancing social drinking with your fitness goals, especially as the social season ramps up. Whether you're aiming for weight loss, muscle gain, or just maintaining a healthy lifestyle, this episode is packed with valuable insights.

Key Highlights

• The Impact of Alcohol on Training: Discover why training feels particularly challenging after a night of drinking.
• Planning Ahead: Learn how to schedule your workouts around social events to stay on track.
• Smart Drinking Strategies: Get tips on choosing lower-calorie drinks and managing your calorie intake.
• Practical Tips for Social Drinking: Find out how to maintain your routine and protein intake on event days.
• Mindset and Discipline: Understand the importance of saying no and practicing discipline.
• Client Success Stories: Hear about real-life transformations from clients who reduced their alcohol intake.
• Personal Experiences: Holly and Sam share their own experiences with balancing social life and fitness goals.

With the right strategies, you can enjoy social events without compromising your fitness goals.

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

Welcome back to the Athletic Studio Live podcast! In this episode, Coach Hollie and Coach Sam explore a crucial element that can transform your gym results: your training split. If you've been consistent with your workouts but feel like you've hit a plateau, this episode is a must-listen.

Key Highlights

• The Importance of Training Splits: Discover why your training split is more critical than you might think.
• Recommended Splits for Different Schedules: Learn the best training splits for 3, 4, and 5+ day routines.
• Personal Experiences: Hear Holly and Sam's personal preferences and experiences with different training splits.
• Volume and Frequency: Understand the concepts of volume and frequency and how they impact your progress.
• When to Change Your Split: Find out when it's time to switch up your training routine.
• Advanced Training Splits: Get introduced to daily undulating periodization for a balanced approach to strength and hypertrophy.
• Maximizing Results in Limited Time: Tips for those with a tight schedule to still achieve their fitness goals.

If you're feeling stuck in your current routine or not seeing the results you want, it might be time to reevaluate your training split. Tune in to this episode for expert advice from Coach Hollie and Coach Sam on how to optimize your workouts for maximum results.

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

Welcome to another episode of the Athletic Studio LIVE Podcast.

In this conversation, Coach Hollie sits down with Coach Sam, one of our head coaches at Athletic Studio LIVE, to talk about how to create a training program that’s not only effective but something you actually look forward to doing.

They dig into what it really takes to build a routine that keeps you consistent long term and how to strike the right balance between the exercises you love and the ones your body actually needs to reach your goals.

You’ll hear Hollie and Sam talk about:

1. Why enjoyment matters more than most people think
2. How to structure your program so it’s both fun and productive
3. The difference between training preferences and training priorities
4. What to do when you start avoiding certain exercises
5. And the mindset shift that helps you stay consistent even when it gets tough

If you’ve ever wondered how to make your training feel sustainable without sacrificing results, this episode is for you.

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

Welcome to another episode of the Athletic Studio LIVE Podcast.

In this conversation, Coach Hollie sits down with Coach Sam, one of our head coaches at Athletic Studio LIVE to unpack what’s really behind training plateaus and why most women stay stuck in the same body despite years of consistent training.

They share what actually happens when you introduce a strength phase into your programming, how it transforms both your progress and physique and the performance shifts clients start to see almost immediately.

You’ll hear Hollie and Sam talk about:

• The moment to know your current training has peaked
• What changes when you start training for strength, not just fatigue
• How to fuel differently when you’re lifting heavier
• And the mindset shift that separates consistent results from constant resets

If you’ve been training 3–5x a week and feel like your body hasn’t changed in months, this episode will connect the dots.

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

In this episode of the Athletic Studio podcast, Gordon and Hollie dive into practical diet hacks that are high-protein, deficit-friendly, and easy to stick to. They discuss the importance of protein, the balance between food quality and quantity, and share actionable tips for meal planning and grocery shopping.

Key Highlights

• Protein Intake: Discover why protein is crucial for fitness goals and how much you should be consuming.
• Quality vs. Quantity: Learn the difference between eating healthy foods and managing portion sizes.
• Meal Planning Tips: Holly shares her go-to strategies for ensuring she hits her protein goals.
• Grocery Shopping Hacks: Find out why walking the perimeter of the grocery store can help you avoid processed foods.
• Protein Sources: Explore the benefits of protein shakes and whole food alternatives.
• Eating Out: Get tips on finding healthy options when dining out and the advantages of using tracking apps like MyFitnessPal.
• Variety and Flexibility: Understand how to maintain a balanced diet without getting bored.
• Preparation is Key: Learn why the most successful clients are those who plan their meals ahead of time.

This episode is packed with valuable insights and practical tips to help you achieve your fitness goals through better nutrition. Whether you're new to fitness or looking to refine your diet, these hacks are designed to make your journey easier and more effective. Tune in to get the full scoop!

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

In this episode of the Athletic Studio Live Podcast, hosts Gordon Chommanivong and Hollie Bryan dive into the complexities of advanced results tracking in fitness training. They discuss the importance of progressive overload, the challenges of not seeing expected muscle gains, and the need for adjustments when results plateau.

Key Highlights

👉 Progressive Overload vs. Total Volume Load - Understanding the difference between getting stronger and increasing total volume load for muscle building.

👉 Consistency in Key Lifts - The importance of keeping certain key lifts in your program to effectively track progress over time.

👉 Workout Density for Fat Loss - Strategies to increase workout density, such as supersets and tri-sets, to maximize fat loss within a set timeframe.

👉 Adjusting Sets Per Muscle Group - Finding the right balance of sets per muscle group to avoid doing too little or too much.

👉 Importance of Regular Tracking -The value of regular tracking through body scans, progress photos, and subjective feedback to ensure you're on the right path.

👉 Practical Tips for Self-Tracking - Actionable tips for those managing their own fitness journey, including the use of fitness apps and spreadsheets.

Throughout the episode, Gordon and Hollie provide actionable tips for enhancing training results, whether working with a coach or managing your own fitness journey.

Tune in to gain valuable insights and take your fitness training to the next level.

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

In this exciting episode of the Athletic Studio Podcast, hosts Gordon Chommanivong and Hollie Bryan dive deep into the art and science of creating effective workout programs for clients. Whether you're aiming for body composition, general health, or fitness, Hollie shares her expert insights and practical tips to help you achieve your goals.

Key Highlights:

👉 Initial Client Assessment - Hollie discusses the importance of the first consultation to evaluate clients' movement and training history.

👉 Full-Body Workouts for Beginners - Learn why Hollie prefers full-body workouts for beginners to ensure consistency and balanced development.

👉 Sam's Transformation Journey - Get a glimpse into Sam's journey from general training to becoming a top fitness model, including her training regimen and nutrition.

👉 Setting Realistic Goals - Hollie emphasizes the importance of setting manageable goals and gradually increasing workout intensity.

This episode is packed with valuable insights for anyone looking to improve their fitness journey. From initial assessments to advanced training techniques and goal setting, Hollie's expertise shines through. Don't miss out on the chance to learn from the best and apply these tips to your own training.

Make sure to follow the Athletic Studio Podcast on Instagram at Athletic Studio Live for more tips and behind-the-scenes content. Like, subscribe, and follow the podcast so you never miss an episode. Stay tuned for the launch of the Athletic Studio Live app, coming soon!

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive

Welcome to another exciting episode of the Athletic Studio Live podcast! In this episode, your host Gordon Chommanivong is joined by a special guest and co-host, Hollie Bryan.

Hollie is one of our Senior Trainers and Sports Nutritionists at Athletic Studio. Today, we dive into Hollie's journey from professional dancing to becoming a top-tier fitness coach. Get ready for an episode filled with inspiring stories, expert advice, and practical tips for your fitness journey.

Key Highlights

👉 Meet Holly Bryan - Discover Hollie's background in professional dance and how it led her to the fitness industry.

👉 Achievements and Experience - Hear about Hollie's impressive achievements, including training an Australian bodybuilding champion.

👉 Training Philosophy - Uncover the myths Hollie debunked and her emphasis on proper programming and nutrition.

👉 Overcoming Plateaus - Hollie offers advice on breaking through fitness plateaus and the role of consistency and recovery.

In this episode, we explored Hollie Bryan's inspiring journey from dance to fitness coaching, her training philosophies, and practical advice for overcoming fitness plateaus. Stay tuned for our next episode, where we will delve deeper into Hollie's training programs and how she trained Sam to become a fitness model champion.

Don't forget to follow us on Instagram for more fitness tips and workout ideas.

Already training and eating well but your body still isn’t showing it?

Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves.

Follow on Instagram: @athleticstudiolive