Water. We know, it’s the most boring drink in the world… BUT we all know it's importance and this week, we’re tackling hydration in the least dull way possible - with a quiz! Join us as we play the Hydriversity Challenge, where we bust myths, compare water to coffee, tea, and energy drinks, and even talk about what your wee colour says about your life choices.

Whether you’re a proud water guzzler or you survive purely on lattes and Monster, this episode will make you laugh, learn, and maybe even sip an extra glass today.

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In this episode, we dive into the undercover impact of our screens from endless social media scrolling to taking your phone to bed at night. Katie shares her new favourite app, Screen Zen, and we explore practical tips to reclaim your time, protect your sleep, and reduce stress. We also touch on the fascinating science from The DOSE Effect about dopamine and how it affects your motivation, recovery, and overall well-being.

If you’ve ever said “I just don’t have time” or wondered why you wake up tired even after a full night’s sleep, this episode is for you. Listen in, get inspired, and take back control of your screen time (without giving up your phone completely!).

Losing weight with GLP-1s like semaglutide or tirzepatide can be life changing but if you’re not careful, you could lose more than fat. In this episode, Frank and Katie dive into why strength training, protein, and healthy habits are non-negotiables if you want to keep your muscle, protect your bones, and feel strong for the long term.

Katie shares an inspiring client story of someone successfully finding their “exit strategy” — coming off the jabs while keeping the results, and breaks down exactly how you can do the same. Whether you’re on the medication now, considering it, or supporting clients who are, this episode gives you the tools to stay fit, strong, and confident beyond the needle.

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In this episode Frank and Katie dive into the science of how we help clients build muscle, get stronger, and feel incredible in your 40s, 50s, 60s, 70s & beyond!

We cover:

• The science of progressive overload what it is, why it works, and how to apply it without feeling overwhelmed.

• The FITT Principle, and how this can be used to improve your results right now.

• Practical tips for getting stronger safely, even if you’re completely new to weights.

This episode is your reminder that it’s never too late to start and your strongest years might still be ahead.

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Have you seen posts online telling you to ditch cardio after 40 and just lift weights? In this episode, we unpack this popular advice and share what really matters for your health and fitness as you get older.

Frank & Katie draw on over 40 years of experience coaching hundreds of women to explain:

• Why strength training is so powerful for women over 40

• The real reason everyone is talking about “lifting heavy” right now

• Why cardio is still crucial for heart health, energy, and longevity

• How to find the right balance of strength + cardio each week

• Simple tips you can start using today

This is not about cardio or weights, it’s about doing both so you feel strong, confident, and unstoppable at any age.

In this episode, we dive into the world’s most popular (and most loved) stimulant, caffeine. From the boost it gives your workouts and mood, to the jitters and sleepless nights when you overdo it, we’ll explore the real pros and cons of your daily brew.

I’ll cover:

• How caffeine can improve performance and focus.

• The hidden sources of caffeine you might not expect.

• How much is considered safe (and what “too much” really looks like).

• Who might want to think about cutting back.

• Practical tips for enjoying caffeine without the side effects.

So grab your favourite mug, press play, and let’s talk caffeine.

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In this episode, we dive into the world of metabolic age — what it is, how it’s measured, and why it can be such a useful marker of health, especially once you hit your forties. Frank shares his own recent result (spoiler: he scored a metabolic age of 25 and hasn’t stopped telling people about it), and we unpack what that number really means for your long-term fitness, health, and motivation. Whether your metabolic age is younger, older, or bang on your years, this conversation will help you understand what’s behind the number and how to use it to your advantage.

This week, we dive into the wild (and slightly unsettling) world of AI fitness influencers, the super-realistic, never-sweaty, always-perfect “people” popping up in your social media feed… who aren’t actually people at all.

We chat about the pros (they’re consistent, cost-effective, and can be tailored to your exact audience) and the cons (no life experience, no off-days, and potentially setting even more unrealistic standards for the rest of us).

We explore what this means for clients scrolling their feeds, the fitness industry as a whole, and where personal trainers like me fit into a future where you might not know if your favourite coach even exists.

Give it a listen for some insights, predictions, and a few cheeky thoughts on why human connection might just become the most valuable “premium service” in the next decade.