Lift Free And Diet Hard with Andrew Coates

Sheridan Skye is a pre-and postnatal coaching specialist and educator and joins me to share her expertise about:

Is resistance training safe for pregnant women

Do mom and baby have better outcomes when the mother works out

Why some physicians might be hesitant to advise their clients to workout during pregnancy

Are there medical conditions where women should avoid or approach working out with caution during pregnancy

Can exercise help improve symptoms of postpartum depression

What are the guidelines for returning to working out post pregnancy

How much of working out during and after pregnancy is varied based on each individuals experience

What she means with “We’ve reached a point where women’s normal physiology is being repackaged as a pathology and marketed as female empowerment”

And much more

IG: @sheridanskyefit

CHAPTERS

01:06 Is Lifting Safe
02:35 Miscarriage Myths
05:07 Evidence On Exercise
10:18 Benefits For Mom
13:00 Postpartum Fear
14:10 When Not To Train
16:19 Sponsor Break
19:19 Postpartum Depression
23:34 Return To Exercise
25:27 Six Week Myth
27:12 Gradual Return Plan
28:08 Core Rehab Framework
28:36 Symptom Feedback Loop
29:30 Load Management Principles
32:00 Scalable Core Training
35:58 Barriers Not Biology
38:06 Misinformation Marketing
44:51 Why Women Feel Better
47:42 Energy Balance Nuance
50:34 Storytelling Versus Facts
51:54 Wrap Up And Resources

SUPPORT THE SHOW

If this episode helped clarify exercise during pregnancy or postpartum training, you can support the show by:

• Subscribing and checking out more episodes
• Sharing it on social media (tag me — I’ll respond)
• Sending it to a coach, trainer, or expecting parent

FOLLOW ANDREW COATES

Instagram: @andrewcoatesfitness
https://www.andrewcoatesfitness.com

PARTNERS AND RESOURCES

RP Strength App (use code COATESRP)
https://www.rpstrength.com/coates

Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)
https://justbitememeals.com

MacrosFirst – FREE Premium Trial
Download MacrosFirst → During setup answer “How did you hear about us?”
Type: ANDREW

KNKG Bags (15% off)
https://www.knkg.com/Andrew59676

Versa Gripps
https://www.versagripps.com/andrewcoates

TRAINHEROIC – FREE 90-Day Trial
https://www.trainheroic.com/liftfree

Reply to the email you receive (or email [email protected]
) and let them know Andrew sent you

Robert Linkul is the master of Training the Older Adult and returns with more lessons about working with this population, including:
-How Robert’s own extensive medical history helps him relate to the injuries and restrictions of older populations
-How we as coaches think about our own aging, and eventual shift into this demographic, and how we approach our training to prepare
-Why he doesn’t plan to retire from in-person coaching
-How he approaches cardiovascular training for older adults
-Why he likes rucking/walking with weighted packs
-How to keep people from becoming inactive and suffering greater risk of cognitive decline during periods of life interference for older adults
-Training around injuries and degenerative issues
-And much more

IG: @robertlinkul

CHAPTERS

00:41 NSCA Journey
01:56 Aging Changes Training
02:33 Injuries Shaped Approach
04:31 Training Smarter Now
06:43 Barbell Debate Online
08:37 Why Barbells Can Fail
13:10 Unilateral Tools Win
16:14 Creative Workarounds
18:54 Sponsor Break – TrainHeroic
20:13 Staying On The Floor
24:06 Career Arc Myth
26:08 Cardio for Aging Adults
27:06 Zone Two Strength Circuits
30:23 Rucking on Off Days
32:15 Rucking Hype and Load Management
34:31 Weighted Vest Metabolism Story
38:03 Training for Brain Health
38:43 Discovery Workouts for Focus
42:45 Small Group Training Sweet Spot
46:57 Sponsor Break – Just Bite Me Meals
48:02 Avoiding Inactivity After Injury
51:52 Wrap Up and Where to Follow

SUPPORT THE SHOW

If this episode helped you rethink training for aging populations, you can support the show by:

• Subscribing and checking out more episodes
• Sharing it on your social media (tag me — I’ll respond)
• Sending it to a coach or trainer who works with older adults

FOLLOW ANDREW COATES

Instagram: @andrewcoatesfitness
https://www.andrewcoatesfitness.com

PARTNERS AND RESOURCES

RP Strength App (use code COATESRP)
https://www.rpstrength.com/coates

Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)
https://justbitememeals.com

MacrosFirst – FREE Premium Trial
Download MacrosFirst and during setup you’ll be asked “How did you hear about us?”
Type in: ANDREW

KNKG Bags (15% off)
https://www.knkg.com/Andrew59676

Versa Gripps (discount link)
https://www.versagripps.com/andrewcoates

TRAINHEROIC – FREE 90-Day Trial (2 steps)
https://www.trainheroic.com/liftfree

Reply to the email you receive (or email [email protected]
) and let them know Andrew sent you

Gareth Sapstead, my long time T-Nation writing peer joins me to talk about his new book (which I contributed to) and share wisdom and experience about:-Where to start if you look in the mirror and you’re not happy with what you see-How to approach your training and nutrition if you want to change your life-How social support matters if you’re aiming to change your life and health-Thinking in terms of “architecture for your life”-What his new book - 100 Best Physique Workouts offers-And much moreIG: @thefitnessmaverickCHAPTERS01:00 Why In Person Events02:34 Connections Create Careers03:41 Transformation Starting Point04:02 Assessments Online Vs In Person11:16 Gen Pop Transformation Tactics13:14 Output First Nutrition Plan15:52 Strength Training Guardrails19:55 Sustainable Deficits21:30 Sponsor Break RP Strength22:54 Environment Biggest Loser24:34 NEAT And Diet Adaptation27:02 Muscle Loss Expectations29:34 Milo And Load Bearing30:08 Fat Loss Muscle Tradeoff31:24 Skinny Fat Metabolic Health32:09 Education Over Extremes33:25 Flexible Dieting Macros34:27 Tracking To Intuition36:41 Training Structure Levels38:38 Meal Prep Lifestyle Hack41:57 Maintenance Training Phase42:55 Sponsor TrainHeroic44:15 Cardio While Learning46:59 Make Cardio Enjoyable50:49 Transformation Basics Structure53:23 100 Physique Workouts Book55:53 How To Use WorkoutsSUPPORT THE SHOWIf this episode helped you think more clearly about transforming your physique or your life, you can support the show by:• Subscribing and checking out more episodes• Sharing it on your social media (tag me — I’ll respond)• Sending it to someone starting their transformation journeyFOLLOW ANDREW COATES
Instagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup you’ll be asked “How did you hear about us?”Type in: ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trial (2 steps)Go to https://www.trainheroic.com/liftfreeReply to the email you receive (or email [email protected]) and let them know Andrew sent you

Josh Hillis returns with more of his eating skills mastery and shares thoughts on:
-The sheer number of holidays and special occasions that end up justifying off track eating behaviour
-How to approach special occasions without falling off track
-Understanding the skill of being able to notice when you’re full and stop
-Understanding the skill of being willing to sit with the feeling of wanting more
-Understanding the skill of managing the disappointment when a meal ends
-Why pre-deciding your choices is powerful
-Eating within your core values
-Can you eat takeout and meet your nutritional goals
-The challenge of keeping promises to ourselves
-Recognizing the power of your narratives in your eating behaviour
-And much more

IG: @joshuahillis

CHAPTERS

01:07 Special Occasions Add Up
02:02 Sitting With Wanting More
04:34 Chips Buffet Thanksgiving
06:44 Big Plate Then Wait
10:21 Sensory Specific Satiety
13:56 Values Over Rules
18:22 Ad Break Macros App
19:26 Social Eating Belonging
24:10 Food Quality Mythology
26:58 Weekend Obstacle Planning
30:25 Riding Out Cravings
31:43 Values Over Numbing
32:34 Stress Is Part of Love
36:12 Choosing When to Cope
38:35 Main Character Pressure
40:28 Why Food Works Fast
42:37 Three Types of Self Care
45:02 Type A Recovery Rituals
48:42 No Phone Space
50:00 Takeout Without Tracking
53:05 Mindful Treat Limits

SUPPORT THE SHOW

If this episode helped you navigate holidays or special occasions more confidently, you can support the show by:

• Subscribing and checking out more episodes
• Sharing it on social media (tag me — I’ll respond)
• Sending it to someone who struggles with nutrition during events

FOLLOW ANDREW COATES

Instagram: @andrewcoatesfitness
https://www.andrewcoatesfitness.com

PARTNERS AND RESOURCES

RP Strength App (use code COATESRP)
https://www.rpstrength.com/coates

Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)
https://justbitememeals.com

MacrosFirst – FREE Premium Trial
Download MacrosFirst and during setup you’ll be asked “How did you hear about us?”
Type in: ANDREW

KNKG Bags (15% off)
https://www.knkg.com/Andrew59676

Versa Gripps (discount link)
https://www.versagripps.com/andrewcoates

TRAINHEROIC – FREE 90-Day Trial (2 steps)
Go to https://www.trainheroic.com/liftfree

Reply to the email you receive (or email [email protected]
) and let them know Andrew sent you

Dr Natasha Barnes returns to share her expertise on climbing and strength training and how these principles apply broadly to everyone, including thoughts about:
-Are lighter climbers better climbers
-The problem with focusing on weighing less as a performance enhancer in climbing
-Is disordered eating more prevalent in climbing and weight class sports?
-Are more climbers coming around to the value of strength training
-The story behind Natasha saying “The lightest I’ve ever been was also the most broken I’ve ever been”
-Why climbing may be a great outlet for adults to put more fun and play into their lives
-When you would benefit from putting on weight and muscle for your sport
-How to enhance strength without gaining weight
-Why squatting is better than doing pistol squats for most training goals
-The problem with feats of strength on social media, that aren’t useful training methodologies
-How can someone reduce the chance of injury when starting a new program
-Is climbing a safe activity
-How people end up increasing their risk of injury in training and climbing
-And much more

IG: @natashabarnes

CHAPTERS

00:46 Are lighter climbers better
02:10 Free solo and El Capitan
03:24 Calculated risk and preparation
05:34 Strength to weight myth
07:07 Technique over weight loss
07:47 Eating disorders in climbing
09:22 Leg strength and injuries
10:48 Olympic climbing explained
11:36 Sponsor break — RP app
12:59 Why strength training matters
14:00 Longevity and pro trends
15:44 “Lightest and most broken”
17:43 Disordered eating behaviors
19:56 Strength without weight gain
21:42 Programming for strength
23:41 Body fat sweet spot
24:43 Society and being smaller
26:14 Ozempic and media extremes
28:27 Role models and responsibility
28:48 Celebrity body scrutiny
30:19 Pistol squats vs real strength
33:54 Climbing parlor tricks
35:27 New program new injury
38:12 Autoregulation with RPE
40:13 Underprepared tissue injuries
42:52 Why climbing feels like play
44:02 How to start climbing
46:54 Climbing injury rates
48:05 Aging vs undertraining
53:33 Bone density comebacks
54:40 Where to find Natasha

SUPPORT THE SHOW

If this episode helped you rethink body weight, strength, or performance, you can support the show by:

• Subscribing and checking out more episodes
• Sharing it on your social media (tag me — I’ll respond)
• Sending it to someone interested in climbing or athletic performance

FOLLOW ANDREW COATES

Instagram: @andrewcoatesfitness
https://www.andrewcoatesfitness.com

PARTNERS AND RESOURCES

RP Strength App (use code COATESRP)
https://www.rpstrength.com/coates

Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)
https://justbitememeals.com

MacrosFirst – FREE Premium Trial
Download MacrosFirst and during setup you’ll be asked “How did you hear about us?”
Type in: ANDREW

KNKG Bags (15% off)
https://www.knkg.com/Andrew59676

Versa Gripps (discount link)
https://www.versagripps.com/andrewcoates

TRAINHEROIC – FREE 90-Day Trial (2 steps)
Go to https://www.trainheroic.com/liftfree

Reply to the email you receive (or email [email protected]
) and let them know Andrew sent you