We all know we should warm up and cool down… but what does that actually look like in real life? And does it really make a difference?

In this episode, we're diving into what the perfect warm-up and cool-down look like (if you had all the time in the world), how to adapt when you're short on time, and what the science says about injury prevention.

Whether you're lifting weights, going for a run, playing a sport, or just getting back into fitness after an injury, we'll cover practical tips you can actually stick to — plus some common mistakes we see all the time that could be holding you back (or worse, getting you hurt).

You'll learn:

• What a proper warm-up and cool-down should include

• How to tailor your routine to your workout or sport

• Quick options when you're in a rush

• What NOT to do if you want to avoid injuries

• And whether skipping your stretches is really that bad (spoiler: sometimes, yes)

Stick around for simple, no-fuss advice that'll help you get more out of every workout — and recover better, too!

The world and his wife seem to be trying weight loss injections in 2025 and we're back for our THIRD podcast discussing them, and likely not our last. 12 months on, what's our perspective and what tips can we share if you are on a journey to lose weight right now.

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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