https://www.spreaker.com/podcast/how-to-live-a-good-life--4228881
Our minds, bodies & lives are malleable and are shaped by the actions we take daily. The aim of this podcast is explore various concepts that can help you to feel more in control of the way you live your life.

Happiness is a choice you make and a skill you develop. All it takes is a daily practice.]]>enHealth & FitnessCopyright Lewis Prattenhttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/a6ec6dcbff446ee5939329e6fbe104d5.jpghttps://www.spreaker.com/podcast/how-to-live-a-good-life--4228881Tue, 30 Dec 2025 09:07:50 +0000Lewis PrattenLewis Prattencoachpratts@gmail.comThis podcast is all about sharing some of the best insights and concepts for improving your life on a day to day basis. Our minds, bodies & lives are malleable and are shaped by the actions we take daily. The aim of this podcast is explore...
Our minds, bodies & lives are malleable and are shaped by the actions we take daily. The aim of this podcast is explore various concepts that can help you to feel more in control of the way you live your life.

Happiness is a choice you make and a skill you develop. All it takes is a daily practice.]]>yesepisodichttps://www.spreaker.com/episode/winning-the-next-90-days-lessons-on-habits-discipline-and-behaviour-change--69247998
In this episode, I break down why thinking in years kills momentum, why motivation can’t be trusted, and how a simple 90-day focus changes behaviour, consistency, and confidence.

Progress comes from raising your minimum standards, not chasing perfect plans. It's the compounding benefit of small, consistent reps that add up to big outcomes.

Winning the next 90 days is about stacking reps, stacking proof, and building a system that actually holds when life gets busy. No overhauls. No extremes. Just building a clear framework, and letting that momentum do all the heavy lifting.]]>https://api.spreaker.com/episode/69247998Tue, 30 Dec 2025 09:07:07 +0000Lewis PrattenMost people don’t need a dramatic reset, they need a clearer picture and a shorter window. In this episode, I break down why thinking in years kills momentum, why motivation can’t be trusted, and how a simple 90-day focus changes behaviour,...
In this episode, I break down why thinking in years kills momentum, why motivation can’t be trusted, and how a simple 90-day focus changes behaviour, consistency, and confidence.

Progress comes from raising your minimum standards, not chasing perfect plans. It's the compounding benefit of small, consistent reps that add up to big outcomes.

Winning the next 90 days is about stacking reps, stacking proof, and building a system that actually holds when life gets busy. No overhauls. No extremes. Just building a clear framework, and letting that momentum do all the heavy lifting.]]>839cleanfullhttps://www.spreaker.com/episode/the-pleasure-vs-the-price-the-daily-trade-off--68237817
You either choose the pleasure now and pay the price later, or pay the price now and earn the pleasure later.

This episode dives into the Stoic idea behind hard choices, easy life and how delaying gratification is one of the most underrated skills in the modern world. We’ll explore how this mindset applies to training, nutrition, work, and everyday decisions, and how learning to pay the right price today builds freedom, strength, and peace tomorrow.]]>https://api.spreaker.com/episode/68237817Wed, 22 Oct 2025 10:25:48 +0000Lewis PrattenEverything you do has both a pleasure and a price. You either choose the pleasure now and pay the price later, or pay the price now and earn the pleasure later. This episode dives into the Stoic idea behind hard choices, easy life and how delaying...
You either choose the pleasure now and pay the price later, or pay the price now and earn the pleasure later.

This episode dives into the Stoic idea behind hard choices, easy life and how delaying gratification is one of the most underrated skills in the modern world. We’ll explore how this mindset applies to training, nutrition, work, and everyday decisions, and how learning to pay the right price today builds freedom, strength, and peace tomorrow.]]>450cleanfullhttps://www.spreaker.com/episode/don-t-skip-the-easy-stuff-how-to-stop-overcomplicating-the-process--68127440
In this episode we explore why simple actions matter most, how skipping them compounds over time, and how stacking small wins can rewire your brain for consistency, confidence, and long-term progress.]]>https://api.spreaker.com/episode/68127440Tue, 14 Oct 2025 12:01:15 +0000Lewis PrattenMost people don’t fail because the work is too hard, they fail because they skip the easy stuff. In this episode we explore why simple actions matter most, how skipping them compounds over time, and how stacking small wins can rewire your brain for...
In this episode we explore why simple actions matter most, how skipping them compounds over time, and how stacking small wins can rewire your brain for consistency, confidence, and long-term progress.]]>496cleanfullhttps://www.spreaker.com/episode/the-stack-principle-building-momentum-through-small-wins--67790051The Stack Principle.
 
In this episode, I break down how stacking small wins can lead to massive momentum, rewire your brain through micro-dopamine hits, and help you build the identity of someone who follows through.

You’ll hear how this idea was born, how it connects to Stoicism, and how you can use it today to create change, one small action at a time.]]>https://api.spreaker.com/episode/67790051Wed, 17 Sep 2025 10:22:21 +0000Lewis PrattenAfter two years away, the podcast is back, and there’s no better way to kick things off than with the core idea behind my coaching philosophy: The Stack Principle.   In this episode, I break down how stacking small wins can lead to massive momentum,...The Stack Principle.
 
In this episode, I break down how stacking small wins can lead to massive momentum, rewire your brain through micro-dopamine hits, and help you build the identity of someone who follows through.

You’ll hear how this idea was born, how it connects to Stoicism, and how you can use it today to create change, one small action at a time.]]>606cleanfullhttps://www.spreaker.com/episode/a-neuroscientists-advice-for-a-good-life-with-nicole-vignola--54075097
This ep will be the first of a few we will do together as there is so much to unpack and get through. This episode revolves mainly around habits, perspective and getting your reps in.]]>https://api.spreaker.com/episode/54075097Fri, 02 Jun 2023 12:39:56 +0000Lewis PrattenThe first ep of the new series and it's a banger. Nicole is a hugely knowlegable neuroscientist with a great perspective on life and is someone that has so much value to offer every time she speaks. She's much sought after public speaker and soon to...
This ep will be the first of a few we will do together as there is so much to unpack and get through. This episode revolves mainly around habits, perspective and getting your reps in.]]>2292mentalhealth,mindset,neuroscience,practice,self,selfdevelopment,selfhelp,trainingcleanfullhttps://www.spreaker.com/episode/the-art-of-full-engagement--53171820
Focus is a skill that can be built over time. Our bains are forming habits based on our repeated behaviours. We are either exercising our ability to focus or training ourselves to be distraced.

As with all skills, the more regularly we can practice being focused, the stronger our ability to focus becomes.]]>https://api.spreaker.com/episode/53171820Sun, 12 Mar 2023 10:55:19 +0000Lewis PrattenWe've all heard about how being more present can improve our lives. This episode goes into the benefits of being engaged with what you are doing moment to moment. Focus is a skill that can be built over time. Our bains are forming habits based on our...
Focus is a skill that can be built over time. Our bains are forming habits based on our repeated behaviours. We are either exercising our ability to focus or training ourselves to be distraced.

As with all skills, the more regularly we can practice being focused, the stronger our ability to focus becomes.]]>1021cleanfullhttps://www.spreaker.com/episode/the-10-000-rep-mindset--53092844
Your brain and body can only learn through repeptition so the key to making a long lasting positive change, is all influenced by the small choices you are making moment to moment each day.

Small changes over time are powerful, 5.5 reps per day will take you past 10,000 reps in under 5 years.

High quality reps = high quality results.]]>https://api.spreaker.com/episode/53092844Sat, 04 Mar 2023 09:30:29 +0000Lewis PrattenIf you want to make improvements in any area, it's all about getting your reps in. Your brain and body can only learn through repeptition so the key to making a long lasting positive change, is all influenced by the small choices you are making...
Your brain and body can only learn through repeptition so the key to making a long lasting positive change, is all influenced by the small choices you are making moment to moment each day.

Small changes over time are powerful, 5.5 reps per day will take you past 10,000 reps in under 5 years.

High quality reps = high quality results.]]>1423cleanfullhttps://www.spreaker.com/episode/reverse-gratitudes-feel-calmer-think-clearer-and-improve-your-resilience--52660432
Reverse gratitudes and negative visualisation flip the practice on it's head and turns it into a much more practical tool that you can use whenever you need it.

You have a tangible exercise to completely shift your perspective and about a calmer and more positve headspace.]]>https://api.spreaker.com/episode/52660432Tue, 07 Feb 2023 15:42:21 +0000Lewis PrattenPracticing gratitudes regularly has a huge positve benefit on our physical state and our mental wellbeing, but many of us find it hard to be grateful for what we have currently. Reverse gratitudes and negative visualisation flip the practice on it's...
Reverse gratitudes and negative visualisation flip the practice on it's head and turns it into a much more practical tool that you can use whenever you need it.

You have a tangible exercise to completely shift your perspective and about a calmer and more positve headspace.]]>1687discipline,discomfort,gratitudes,headspace,health,mentalhealth,mind,mindset,reversegratitudes,selfdevelopment,stocism,trainingcleanfullhttps://www.spreaker.com/episode/how-to-practice-better-discipline-the-discipline-diary--52574912
The discipline diary is a simple tool you can use capitlise on something called the progress principle. You turn every day into an opportunity to practice being more consistent and effective when it comes to doing the things you don't want to do.

All the challenges in your life are going to be there whether you like it or not. you can either practice the skill of dealing with them or accept the long term pain that comes with avoiding them.

Anyone can be more disciplined. It just takes practice, practice, practice.]]>https://api.spreaker.com/episode/52574912Mon, 30 Jan 2023 05:01:20 +0000Lewis PrattenHow to get more done, feel more motivated and build the habit of being more disciplined. The discipline diary is a simple tool you can use capitlise on something called the progress principle. You turn every day into an opportunity to practice being...
The discipline diary is a simple tool you can use capitlise on something called the progress principle. You turn every day into an opportunity to practice being more consistent and effective when it comes to doing the things you don't want to do.

All the challenges in your life are going to be there whether you like it or not. you can either practice the skill of dealing with them or accept the long term pain that comes with avoiding them.

Anyone can be more disciplined. It just takes practice, practice, practice.]]>1218consistency,discipline,habits,mentalhealth,mindset,motivation,self,selfdevelopment,selfimprovement,trainingcleanfullhttps://www.spreaker.com/episode/the-great-experiment-taking-the-scientists-approach-to-self-improvement--52471364
It's a straightforward mindset shift that has a positive impact on all the key areas of your life, it helps you to get more done change your belief systems and feel more motivated and confident day to day.

Seeing all your actions as an experiment help to lower the cost of failure. No fear of failure means no risk, no procrastination and no negative end results.

It's all just lessons that can be be used for future growth.]]>https://api.spreaker.com/episode/52471364Wed, 18 Jan 2023 11:14:47 +0000Lewis PrattenThere's no quicker way to take the pressure and emotions away from an outcome than to simply look at your process as an experiment. It's a straightforward mindset shift that has a positive impact on all the key areas of your life, it helps you to get...
It's a straightforward mindset shift that has a positive impact on all the key areas of your life, it helps you to get more done change your belief systems and feel more motivated and confident day to day.

Seeing all your actions as an experiment help to lower the cost of failure. No fear of failure means no risk, no procrastination and no negative end results.

It's all just lessons that can be be used for future growth.]]>1423cleanfullhttps://www.spreaker.com/episode/choose-short-term-discomfort--52403941
We all know the transformational benefits of getting out our comfort zone and becoming comfortable with the uncomfortable etc. They are cliches because there is so much truth to them.

Life is a constant battle between the easy way and the hard way and in reality, the more we can train ourselves to routinely (and eventually habitually) choose the hard way, the more we are changing ourselves into a stronger and better version of ourselves.

If you can learn to practice this skill at even the most basic level, you can train yourself to be consistent with it.

If you can train yourself to be consistent with it, you can master it.

If you can master it, you can overcome any challenge, obstacle or setback life throws your way.

Choose short term discomfort.]]>https://api.spreaker.com/episode/52403941Wed, 11 Jan 2023 07:53:49 +0000Lewis PrattenMost of lifes problems can be solved by choosing short term discomfort in the right here and now. We all know the transformational benefits of getting out our comfort zone and becoming comfortable with the uncomfortable etc. They are cliches because...
We all know the transformational benefits of getting out our comfort zone and becoming comfortable with the uncomfortable etc. They are cliches because there is so much truth to them.

Life is a constant battle between the easy way and the hard way and in reality, the more we can train ourselves to routinely (and eventually habitually) choose the hard way, the more we are changing ourselves into a stronger and better version of ourselves.

If you can learn to practice this skill at even the most basic level, you can train yourself to be consistent with it.

If you can train yourself to be consistent with it, you can master it.

If you can master it, you can overcome any challenge, obstacle or setback life throws your way.

Choose short term discomfort.]]>1293discipline,habits,health,mentalhealth,mind,mindset,personaldevelopment,progress,trainingcleanfullhttps://www.spreaker.com/episode/the-3-skills-that-will-make-2023-your-best-year-yet--52357523
I want to offer you an alternative this year, rather focusing on things to have or ways to change your body, why not focus your goals around building these 3 life changing mental skills instead?

All 3 of these components are skills and all skills can be improved through daily practice.

2023 is sure to bring more challenges with it and in times of change and challenges its the ones who can learn, adapt and grow who see the most success.

I can guarantee these 3 skills will change your life for the better.

The world around you will start to seem lighter and brighter and you will realise how much control you really do have over how you think, feel and act on a daily basis.

This can be your year to stop merely surviving and to start really thriving and enjoying life to the fullest.

Make a choice. Change the narrative. Flip the script.

2023 is there for the taking. 🔜]]>https://api.spreaker.com/episode/52357523Thu, 05 Jan 2023 07:37:20 +0000Lewis PrattenIt’s that time of year again. Full of resolutions, goal setting and high expectations. I want to offer you an alternative this year, rather focusing on things to have or ways to change your body, why not focus your goals around building these 3 life...
I want to offer you an alternative this year, rather focusing on things to have or ways to change your body, why not focus your goals around building these 3 life changing mental skills instead?

All 3 of these components are skills and all skills can be improved through daily practice.

2023 is sure to bring more challenges with it and in times of change and challenges its the ones who can learn, adapt and grow who see the most success.

I can guarantee these 3 skills will change your life for the better.

The world around you will start to seem lighter and brighter and you will realise how much control you really do have over how you think, feel and act on a daily basis.

This can be your year to stop merely surviving and to start really thriving and enjoying life to the fullest.

Make a choice. Change the narrative. Flip the script.

2023 is there for the taking. 🔜]]>1160cleanfullhttps://www.spreaker.com/episode/journaling-101-the-daily-benefits-of-writing-shit-down--51652307
It's free, simple, effective and extremely powerful.]]>https://api.spreaker.com/episode/51652307Tue, 25 Oct 2022 08:13:58 +0000Lewis PrattenJournalling is as important as training and nutrition. It's something I wholeheartedly believe in because I have first hand experienced the transformational benefits of it. It's free, simple, effective and extremely powerful.
It's free, simple, effective and extremely powerful.]]>1035cleanfullhttps://www.spreaker.com/episode/the-power-of-personal-change--51521569
A good life is a well designed life and a life where we are building the skills to grow and get better through any and all experiences we go through.

It's not our circumstances that define us, it's our attitude towards them.]]>https://api.spreaker.com/episode/51521569Tue, 11 Oct 2022 08:50:49 +0000Lewis PrattenLessons on how to bring about positive personal change into our own lives. A good life is a well designed life and a life where we are building the skills to grow and get better through any and all experiences we go through. It's not our...
A good life is a well designed life and a life where we are building the skills to grow and get better through any and all experiences we go through.

It's not our circumstances that define us, it's our attitude towards them.]]>1010change,growth,habits,mentalhealth,mindset,trainingcleanfullhttps://www.spreaker.com/episode/the-principles-of-a-good-life--51454429
These principles and how we can bring them into our life will make up the majority of these podcasts. So listen up, take on the task at the end and start practicing.]]>https://api.spreaker.com/episode/51454429Mon, 03 Oct 2022 15:17:53 +0000Lewis PrattenThis episode is all about defining what a good life is and identifying the core principles and practices. These principles and how we can bring them into our life will make up the majority of these podcasts. So listen up, take on the task at the end...
These principles and how we can bring them into our life will make up the majority of these podcasts. So listen up, take on the task at the end and start practicing.]]>1320life,mindset,personaldevelopment,selfhelp,trainingcleanfullhttps://www.spreaker.com/episode/objects-in-motion-stay-in-motion-building-momentum--49025881
Get more done, enhance your mood, build new skills and turn discipline into a consistent habit.

It all comes down to build momentum.]]>https://api.spreaker.com/episode/49025881Fri, 11 Mar 2022 08:19:36 +0000Lewis PrattenMotivation can only take you so far, momentum and the ability to put value on small actions is what is going to take you all the way. Get more done, enhance your mood, build new skills and turn discipline into a consistent habit. It all comes...
Get more done, enhance your mood, build new skills and turn discipline into a consistent habit.

It all comes down to build momentum.]]>2305consistency,discipline,health,mindset,momentum,motivation,skills,trainingyesfullhttps://www.spreaker.com/episode/nutriton-values-and-behaviour-change-with-maya-robinson-acryforhealth--48901699
Maya brings a lot of great insights that I think people will really find valuable. Nutrition isnt just a simple catchy slogan telling you what to eat, it is about learning how to navigate the behavioural and emotional roller coaster we live in these days. That takes both time & practice.

As always I hope you guys enjoy this podcast and feel free to reach out to either of us if you would like to discuss any of it further!]]>https://api.spreaker.com/episode/48901699Tue, 01 Mar 2022 05:56:38 +0000Lewis PrattenThis is one of my longest podcasts to date, primarily because we just had a lot of fun talking about the psychology of nutrition and then following that conversation down the rabbit hole! Maya brings a lot of great insights that I think people will...
Maya brings a lot of great insights that I think people will really find valuable. Nutrition isnt just a simple catchy slogan telling you what to eat, it is about learning how to navigate the behavioural and emotional roller coaster we live in these days. That takes both time & practice.

As always I hope you guys enjoy this podcast and feel free to reach out to either of us if you would like to discuss any of it further!]]>3867calories,change,health,mindset,nutrition,psychology,sciences,training,valuescleanfullhttps://www.spreaker.com/episode/mental-health-gratitude-the-power-of-writing-hj-smith-hannahjayne-writes--48568727
She is a big mental health advocate and hosts workshops to help people support their own mental health through writing.

This one has something for everyone.]]>https://api.spreaker.com/episode/48568727Thu, 03 Feb 2022 09:48:33 +0000Lewis PrattenThis is a really good one. HJ talks so beautifully about how we can train our mind to be prepared for what life throws at us. She is a big mental health advocate and hosts workshops to help people support their own mental health through writing....
She is a big mental health advocate and hosts workshops to help people support their own mental health through writing.

This one has something for everyone.]]>2673acceptance,compassion,emotions,gratitude,journaling,mentalhealth,mind,mindset,training,writingcleanfullhttps://www.spreaker.com/episode/win-the-morning-win-the-day--48466783
People seriously undervalue the impact a structured and consistent routine can have on your physical and mental health. Not to mention the fact that you can start to direct and move your life forward in any aspect you would like to see improvements in.

It's easy wins. It's the low hanging fruit of personal development.

Listen in, take on board and put into practice.]]>https://api.spreaker.com/episode/48466783Thu, 27 Jan 2022 14:10:35 +0000Lewis PrattenShow me your morning routine and I will tell you if you are going to achieve your goals or not. People seriously undervalue the impact a structured and consistent routine can have on your physical and mental health. Not to mention the fact that you...
People seriously undervalue the impact a structured and consistent routine can have on your physical and mental health. Not to mention the fact that you can start to direct and move your life forward in any aspect you would like to see improvements in.

It's easy wins. It's the low hanging fruit of personal development.

Listen in, take on board and put into practice.]]>1542fitness,gratitudes,growth,habits,happiness,health,journaling,mentalhealth,mindset,nutrition,trainingyesfullhttps://www.spreaker.com/episode/there-is-no-easy-way-aka-eating-lemons--48387715
The longer you look for quick fixes, shortcuts or the easy way, the longer you are closing off your opportunity to make progress. To start to take responsibility for making life better and more enjoyable.

Theres a lot to be enjoyed in taking responsibility and theres even more to be enjoyed in taking the difficult way.

A good life is an uphill struggle but it is more than worth it.

p.s - Apologies in advance for the mic picking up my laptop fan. 😬]]>https://api.spreaker.com/episode/48387715Fri, 21 Jan 2022 10:30:14 +0000Lewis PrattenThere is no easy way, and that's ok. The longer you look for quick fixes, shortcuts or the easy way, the longer you are closing off your opportunity to make progress. To start to take responsibility for making life better and more enjoyable....
The longer you look for quick fixes, shortcuts or the easy way, the longer you are closing off your opportunity to make progress. To start to take responsibility for making life better and more enjoyable.

Theres a lot to be enjoyed in taking responsibility and theres even more to be enjoyed in taking the difficult way.

A good life is an uphill struggle but it is more than worth it.

p.s - Apologies in advance for the mic picking up my laptop fan. 😬]]>1975easy,fitness,habits,health,mind,mindset,stoic,stoicism,trainingyesfullhttps://www.spreaker.com/episode/my-advice-for-2022-3-simple-effective-easy-wins--48137370Simple, effective and easy to impliment. These three points are no brainers for getting easy wins throughout 2022.]]>https://api.spreaker.com/episode/48137370Sun, 02 Jan 2022 10:16:35 +0000Lewis PrattenA less formal episode covering the 3 points I see as key advice for 2022. Simple, effective and easy to impliment. These three points are no brainers for getting easy wins throughout 2022.Simple, effective and easy to impliment. These three points are no brainers for getting easy wins throughout 2022.]]>1405cleanfullhttps://www.spreaker.com/episode/the-importance-of-a-personal-philosophy--47943261
In this podcast I go over why a personal philosophy is so important and how to view the process of creating one for yourself.]]>https://api.spreaker.com/episode/47943261Thu, 16 Dec 2021 10:20:10 +0000Lewis PrattenThere is nothing more important than creating an aim and a vision for yourself that you can see as an aspirational goal. Small goals are act as avenues for progress but everyone should have a much larger identity based goal that acts as a guiding...
In this podcast I go over why a personal philosophy is so important and how to view the process of creating one for yourself.]]>1818fitness,goals,health,mentalhealth,mind,mindset,philosophy,psychology,stoic,stoicism,training,wellbeingcleanfullhttps://www.spreaker.com/episode/labels-limiting-beliefs-and-the-story-we-tell-ourselves--47664679https://api.spreaker.com/episode/47664679Fri, 26 Nov 2021 09:48:31 +0000Lewis Pratten1937cleanfullhttps://www.spreaker.com/episode/the-power-of-journaling-taking-control-of-your-narrative--47582691
It's a simple but hugely transformational practice that is common theme among some of the greatest minds that have ever lived. Improve your self awareness, take control of your narrative and learn what you need to do to make a positive change in your life.

Improved mood, acceptance, motivation and accountability. All from just writing a few things down each morning.

Listen, learn & put this into practice!]]>https://api.spreaker.com/episode/47582691Sun, 21 Nov 2021 09:31:00 +0000Lewis PrattenPersonally, I see journaling and gratitudes as important to long term health as training and nutrition. It's a simple but hugely transformational practice that is common theme among some of the greatest minds that have ever lived. Improve your self...
It's a simple but hugely transformational practice that is common theme among some of the greatest minds that have ever lived. Improve your self awareness, take control of your narrative and learn what you need to do to make a positive change in your life.

Improved mood, acceptance, motivation and accountability. All from just writing a few things down each morning.

Listen, learn & put this into practice!]]>2015gratitudes,journal,journaling,mentalhealth,mind,mindset,reflect,review,stoicism,trainingyesfullhttps://www.spreaker.com/episode/coach-is-back-setbacks-lessons-fuel-for-growth--47533717
To be passive and let hit happen or to be proactive and to take control.

Im sharing this as a blueprint for you to follow when you face stress, challenges or things in your way.]]>https://api.spreaker.com/episode/47533717Thu, 18 Nov 2021 09:32:30 +0000Lewis PrattenAn honest and open conversation about the journey I have been on recently. A few setbacks lead to a wobble with my identity and my daily process. As it began to spiral, I was left with two choices: To be passive and let hit happen or to be proactive...
To be passive and let hit happen or to be proactive and to take control.

Im sharing this as a blueprint for you to follow when you face stress, challenges or things in your way.]]>2015comeback,fitness,habits,health,journalling,mentalhealth,mind,mindset,psychology,resilient,setback,stocism,stoicyesfullhttps://www.spreaker.com/episode/the-way-you-do-everything-high-standard-habits--46035751
If you want to make progress and be better at what you do. You need to start with the little things. If you can take a high standard mindset into the small seemingly insignificant parts of your life, you will see benefits in pretty much all areas.]]>https://api.spreaker.com/episode/46035751Tue, 10 Aug 2021 09:33:17 +0000Lewis PrattenStandards are important. The care and attention you give to the small things in your life will often show through when it comes to the big decisions and bigger events. If you want to make progress and be better at what you do. You need to start with...
If you want to make progress and be better at what you do. You need to start with the little things. If you can take a high standard mindset into the small seemingly insignificant parts of your life, you will see benefits in pretty much all areas.]]>1126fitness,growth,growthmindset,health,mindset,trainingcleanfullhttps://www.spreaker.com/episode/chances-to-change-growth-reps-practice--45521903
This podcast goes over how to identify your chances to change and how to take them as well. Moment to moment we are always provided with opportunities to change. The raw materials to become our best selves are always there for us. It's just about learning how to take those chances more often.

I even have a fun little challenge for all of you in this one.]]>https://api.spreaker.com/episode/45521903Thu, 01 Jul 2021 09:11:14 +0000Lewis PrattenChange is hard. Just by it's very nature, change has to be uncomfortable for it to happen at all. This podcast goes over how to identify your chances to change and how to take them as well. Moment to moment we are always provided with opportunities...
This podcast goes over how to identify your chances to change and how to take them as well. Moment to moment we are always provided with opportunities to change. The raw materials to become our best selves are always there for us. It's just about learning how to take those chances more often.

I even have a fun little challenge for all of you in this one.]]>2227chances,change,coaching,goals,growth,habits,life,meditation,mindfulness,mindset,process,progress,success,training,winningyesfullhttps://www.spreaker.com/episode/the-power-of-purpose-finding-fulfilment-in-a-personal-project--45466279
Have a purpose helps you to stay on track and allows you to continue to be willing to take the forward steps needed.

In this podcast I talk about the concept of turning your journey from where you are now to becoming your ideal self into a personal project.

This project then acts as a purpose. A clear and directed guide on what to do, how to do it and why it needs to be done.

There is no stronger emotional attachment to a goal than one based around an ideal future identity. Build one from scratch, get very clear on it and then work towards it daily. This is where you will get the most satisfaction and fulfilment in life.]]>https://api.spreaker.com/episode/45466279Mon, 28 Jun 2021 04:20:20 +0000Lewis PrattenMotivation comes and goes and in reality, we spend the majority of time in the space where we have a whole host of things we need to do when we don't feel like doing them. When you combine this when the multitude of problems and unresolvable worries...
Have a purpose helps you to stay on track and allows you to continue to be willing to take the forward steps needed.

In this podcast I talk about the concept of turning your journey from where you are now to becoming your ideal self into a personal project.

This project then acts as a purpose. A clear and directed guide on what to do, how to do it and why it needs to be done.

There is no stronger emotional attachment to a goal than one based around an ideal future identity. Build one from scratch, get very clear on it and then work towards it daily. This is where you will get the most satisfaction and fulfilment in life.]]>1767goals,life,mentalhealth,mindset,process,progress,project,purpose,self,selfconcept,training,whycleanfullhttps://www.spreaker.com/episode/self-awareness-the-goal-above-all-goals--45397663
It's the answers to this question which will allow us to get a greater understanding of who we are. It lets us know which aspects we are able to change so we can get out of our own way and grow as an individual.

In this podcast I discuss self awareness as a trait while also using examples from my own personal learnings over the years.]]>https://api.spreaker.com/episode/45397663Tue, 22 Jun 2021 14:26:50 +0000Lewis PrattenFor us to manage our minds and take control of our lives, it is important to develop a level of self awareness where we understand how and why we think and act the way we do. It's the answers to this question which will allow us to get a greater...
It's the answers to this question which will allow us to get a greater understanding of who we are. It lets us know which aspects we are able to change so we can get out of our own way and grow as an individual.

In this podcast I discuss self awareness as a trait while also using examples from my own personal learnings over the years.]]>1210gratitutudes,health,journalling,meditation,mental,mentalhealth,mindset,self,selfawareness,selftalk,trainingcleanfullhttps://www.spreaker.com/episode/becoming-a-master-of-life-an-intro-to-season-2--45257999
As always thanks for listening and I hope you enjoy.]]>https://api.spreaker.com/episode/45257999Fri, 11 Jun 2021 08:46:41 +0000Lewis PrattenThe Coach Pratts Podcast is returning after a 4 week break. This episode outlines why ive chosen to go for a second season and gives an intro of what to expect going forwards. As always thanks for listening and I hope you enjoy.
As always thanks for listening and I hope you enjoy.]]>904health,life,mental,mentalhealth,mind,mindset,resilience,trianingyesfullhttps://www.spreaker.com/episode/the-philosophy-behind-my-training-practices--44718822
No matter the goal, training is there as a vehicle for improvement. In this podcast I go into detail about the ethos and philosophy behind my own training and the programming I do at Hyre.]]>https://api.spreaker.com/episode/44718822Thu, 13 May 2021 13:26:00 +0000Lewis PrattenTraining is training. No matter the goal, training is there as a vehicle for improvement. In this podcast I go into detail about the ethos and philosophy behind my own training and the programming I do at Hyre.
No matter the goal, training is there as a vehicle for improvement. In this podcast I go into detail about the ethos and philosophy behind my own training and the programming I do at Hyre.]]>1525cardio,exercise,growth,lift,lifting,mindset,progress,stress,train,training,weightscleanfullhttps://www.spreaker.com/episode/performance-goals-over-everything-with-jack-anderson-jackptuk--44534687
Jack was an olympic lifter turned hybrid athlete doing his first Iron Man early last year. You can check how things went by watching his doc Sweet Suffering on amazon prime!

We talk about the difference between a PT and a coach, how we should all be looking at our training and why performance goals beat body goals 10 times out of 10. Performance goals give us an intent to take into our sessions every single time we step in the gym!

It’s so valuable to enjoy the process of being new to something and having to learn and get better. This attitude is important when it comes to seeing progress and building an unbeatable mindset.

Listen & enjoy.]]>https://api.spreaker.com/episode/44534687Wed, 28 Apr 2021 17:51:49 +0000Lewis PrattenThis week it’s big training chat with the man Jack Anderson aka Jackptuk! Jack was an olympic lifter turned hybrid athlete doing his first Iron Man early last year. You can check how things went by watching his doc Sweet Suffering on amazon prime!...
Jack was an olympic lifter turned hybrid athlete doing his first Iron Man early last year. You can check how things went by watching his doc Sweet Suffering on amazon prime!

We talk about the difference between a PT and a coach, how we should all be looking at our training and why performance goals beat body goals 10 times out of 10. Performance goals give us an intent to take into our sessions every single time we step in the gym!

It’s so valuable to enjoy the process of being new to something and having to learn and get better. This attitude is important when it comes to seeing progress and building an unbeatable mindset.

Listen & enjoy.]]>2362aesthetics,athlete,coaching,diabetic,hybrid,ironman,lifting,marathon,mindset,performance,training,weightscleanfullhttps://www.spreaker.com/episode/women-s-rugby-the-gender-bias-in-sport-with-stef-evans--44357084https://api.spreaker.com/episode/44357084Sun, 18 Apr 2021 18:34:52 +0000Lewis PrattenIn this episode Stef and I discuss the current women's six nations, the reason why sporting role models are so important and the gender bias in women's rugby.3435athletes,gender,progress,rolemodels,rugby,sixnations,sport,womensrugbycleanfullhttps://www.spreaker.com/episode/win-the-moments-3-steps-for-seeing-success-in-2021--44291018
The truth is that we will only truely find long term success when we invest into a day to day process that gets us there.

This podcast is about the 3 key ingredients of finding that process, sticking to it and thriving through it.

As you will soon find out, it's all about winning the moments.]]>https://api.spreaker.com/episode/44291018Sun, 11 Apr 2021 12:14:15 +0000Lewis PrattenGyms are back in England and with that is everyones motivation to train, eat right and be healthy. It's like a nationwide 'diet starts Monday'. But how long can this last before the energy disappears and the tedium sets in? The truth is that we will...
The truth is that we will only truely find long term success when we invest into a day to day process that gets us there.

This podcast is about the 3 key ingredients of finding that process, sticking to it and thriving through it.

As you will soon find out, it's all about winning the moments.]]>1430diet,discipline,goals,habits,happy,health,mentalhealth,mindset,nutrition,success,training,wellbeingyesfullhttps://www.spreaker.com/episode/creativity-adaptability-turning-work-into-play-warren-abrahams-wacoaching4potential--43943808
In this podcast we talk about his personal journey, the challenges covid-19 has put on the role of a coach and some insights on how to 'change the lens' and turn even the most mundane activities into play.

Really enjoyed this one.]]>https://api.spreaker.com/episode/43943808Thu, 18 Mar 2021 08:32:50 +0000Lewis PrattenWales Women's head coach Warren Abrahams is renowned for his creativity and ability to get players thinking outside the box. He has worked in many elite sporting cultures and is passionate about helping individuals to thrive in the uncertainty. In...
In this podcast we talk about his personal journey, the challenges covid-19 has put on the role of a coach and some insights on how to 'change the lens' and turn even the most mundane activities into play.

Really enjoyed this one.]]>2681adapt,coaching,creativity,culture,growth,mindset,play,rugby,rugby7s,uncertainty,vulnerability,winningcleanfullhttps://www.spreaker.com/episode/being-anti-fragile-how-resilience-can-make-you-immune-to-stress--43855496
One of the most important tools for making this change is to build an anti-fragile mindset. Being anti-fragile, robust, resilient, mentally tough is just a skill and all skills can be built and developed through practice.

Once we can build this mindset, we can then choose how we respond to the stress in our lives and choose to always find the positive in every negative.

Like most things, it just takes practice.]]>https://api.spreaker.com/episode/43855496Fri, 12 Mar 2021 11:09:30 +0000Lewis PrattenLong term success and happiness in your life will come down to your outlook toward stress and your ability to turn it into fuel for growth. One of the most important tools for making this change is to build an anti-fragile mindset. Being...
One of the most important tools for making this change is to build an anti-fragile mindset. Being anti-fragile, robust, resilient, mentally tough is just a skill and all skills can be built and developed through practice.

Once we can build this mindset, we can then choose how we respond to the stress in our lives and choose to always find the positive in every negative.

Like most things, it just takes practice.]]>1166antifragile,growth,mindset,resilience,robust,stocisim,stoic,stress,trainingcleanfullhttps://www.spreaker.com/episode/breaking-free-from-diet-culture-why-fat-loss-isn-t-the-answer-how-to-do-better--43661007
This is probably my favourite nutrition & health focused podcast to date and I am sure it is bound to ruffle a few feathers. If this does trigger you or there is anything you feel you disagree with, please reach out for a further discussion.

I am always open to hearing from other coaches/individuals and coming to some common ground where we can both learn, grow and get better.]]>https://api.spreaker.com/episode/43661007Sat, 27 Feb 2021 08:50:50 +0000Lewis PrattenThis podcast is a must listen for coaches and avid gym goers alike. For far too long the fitness industry has kept itself tightly restricted in its fat loss or nothing box, closing off people from a whole host of other body & mind boosting benefits....
This is probably my favourite nutrition & health focused podcast to date and I am sure it is bound to ruffle a few feathers. If this does trigger you or there is anything you feel you disagree with, please reach out for a further discussion.

I am always open to hearing from other coaches/individuals and coming to some common ground where we can both learn, grow and get better.]]>2557body,culture,diet,eating,food,health,mentalhealth,mind,mindset,nutrition,training,wellbeingyesfullhttps://www.spreaker.com/episode/the-real-80-20-rule-how-to-become-great-at-anything--43521210
We always tend to look for the next best thing to shift our attention towards. We think doing more things will always equal faster progress. When in reality, we are probably doing all the right things already but we just aren't great enough at those things.

Using the 80/20 rule is all about obsessing over the 20% of things you could be doing that will create the most value. If we really want to be great in an area, we need to devote the time and energy to practicing those core 20% of basics to a point where we find mastery.

This podcast goes into the details of why this is so vital towards making progress and how to find out what that 20% looks like for you.]]>https://api.spreaker.com/episode/43521210Thu, 18 Feb 2021 07:35:36 +0000Lewis PrattenIt's safe to say there's a tonne of information out there and available to us these days. It has its positives but it can also make seeing progress in an area more tricky. We always tend to look for the next best thing to shift our attention...
We always tend to look for the next best thing to shift our attention towards. We think doing more things will always equal faster progress. When in reality, we are probably doing all the right things already but we just aren't great enough at those things.

Using the 80/20 rule is all about obsessing over the 20% of things you could be doing that will create the most value. If we really want to be great in an area, we need to devote the time and energy to practicing those core 20% of basics to a point where we find mastery.

This podcast goes into the details of why this is so vital towards making progress and how to find out what that 20% looks like for you.]]>922coreskills,doitdaily,effort,fatloss,growth,growthmindset,laws,learning,mindset,nutrition,practice,productivity,progress,rules,skills,trainingcleanfullhttps://www.spreaker.com/episode/rugby-role-models-yogability-with-alecs-donovan--43443949
Please head over on IG and give Alecs a follow at @alecs_donovan1 for some real genuine positivity, and head over to https://www.yogability.fit if you want to try your hand at yogability!]]>https://api.spreaker.com/episode/43443949Sat, 13 Feb 2021 09:29:41 +0000Lewis PrattenIn this Ep we talk about Alecs Donovans personal journey into rugby as well as what it was like opening up her yoga studio The Yoga Hub at the start of the pandemic. Please head over on IG and give Alecs a follow at @alecs_donovan1 for some real...
Please head over on IG and give Alecs a follow at @alecs_donovan1 for some real genuine positivity, and head over to https://www.yogability.fit if you want to try your hand at yogability!]]>2305business,cardiff,iamenough,icare,mindset,mobility,rehab,rolemodels,rugby,sport,theyogahub,thisgirlcan,training,wecare,yoga,yogabilitycleanfullhttps://www.spreaker.com/episode/obstacles-opportunities-being-a-hurdler--43384500
'I can think of nothing worse than living a life where I let obstacles define me.'


I wanted to share my take on it and how you can use the advice in the way I did. There is always an opportunity for growth available to us. We just need to train ourselves on how to see it.]]>https://api.spreaker.com/episode/43384500Wed, 10 Feb 2021 14:07:48 +0000Lewis PrattenI found an old note I wrote from several years ago and it got me thinking about the obstacles I have faced & the journey I am on. 'I can think of nothing worse than living a life where I let obstacles define me.' I wanted to share my take on it and...
'I can think of nothing worse than living a life where I let obstacles define me.'


I wanted to share my take on it and how you can use the advice in the way I did. There is always an opportunity for growth available to us. We just need to train ourselves on how to see it.]]>1070growth,growthmindset,gym,mindset,obstacles,opportunities,trainingcleanfullhttps://www.spreaker.com/episode/opening-your-own-gym-the-fitness-industry-vs-covid-19-prettypowerlifter--43179576
In this episode we discuss the sacrifices made when opening a gym, Andy's views on the industry and his fight to keep gyms open.

A must listen. Enjoy!]]>https://api.spreaker.com/episode/43179576Fri, 29 Jan 2021 09:00:51 +0000Lewis PrattenA great chat with one of my all time favourite guys in the industry. Not only does andy walk the walk & talk the talk but his passion for what he believes in is second to none. In this episode we discuss the sacrifices made when opening a gym, Andy's...
In this episode we discuss the sacrifices made when opening a gym, Andy's views on the industry and his fight to keep gyms open.

A must listen. Enjoy!]]>2451coaching,fit,fitness,gym,gymshark,lift,mindset,strengthyesfullhttps://www.spreaker.com/episode/the-laws-of-progress-lessons-learned-through-building-skills--42965961
What if I told you it takes the same journey no matter what you are aiming to improve?

In this episode I talk though some of the lessons I have learnt through chasing & building various skills.

I use my most recent skill (chipping golf balls into a protein shaker) as a reference point to show how the process translates to other skills and life in general.]]>https://api.spreaker.com/episode/42965961Sat, 16 Jan 2021 13:49:34 +0000Lewis PrattenWe all want to make progress in some area or another. What if I told you it takes the same journey no matter what you are aiming to improve? In this episode I talk though some of the lessons I have learnt through chasing & building various skills....
What if I told you it takes the same journey no matter what you are aiming to improve?

In this episode I talk though some of the lessons I have learnt through chasing & building various skills.

I use my most recent skill (chipping golf balls into a protein shaker) as a reference point to show how the process translates to other skills and life in general.]]>1232behaviours,change,filter,fitness,growthmindset,habits,health,mindset,nutrition,perceptions,progress,skills,trainingcleanfullhttps://www.spreaker.com/episode/lockdown-3-0-seizing-the-opportunity--42796380
So much to cover in this one so I'm going to go for a bulleted list!
- Shifting Your Perspective
- Utilising The Time
- Persuing Your Resolutions
- Using Mindfulness To Grow & Get Better

This ones for everyone. We have an opportunity now to take this last push and enrich our lives through cultivating a daily practice.]]>https://api.spreaker.com/episode/42796380Tue, 05 Jan 2021 10:28:07 +0000Lewis PrattenHere we go again! So much to cover in this one so I'm going to go for a bulleted list! - Shifting Your Perspective - Utilising The Time - Persuing Your Resolutions - Using Mindfulness To Grow & Get Better This ones for everyone. We have an...
So much to cover in this one so I'm going to go for a bulleted list!
- Shifting Your Perspective
- Utilising The Time
- Persuing Your Resolutions
- Using Mindfulness To Grow & Get Better

This ones for everyone. We have an opportunity now to take this last push and enrich our lives through cultivating a daily practice.]]>1136covid,goals,happy,health,lockdon,meditation,mindful,mindfulness,mindset,resolutions,strong,success,trainingcleanfullhttps://www.spreaker.com/episode/becoming-a-better-person-in-2021-mental-social-skills-to-build-your-tribe--42733780

2021 is coming and with it is the temptation to do what everyone else is doing and set flimsy new resolutions like you do every year.

This year there is an alternative option. To focus on building yourself up and making yourself a stronger person both mentally and socially. New years wont be a magic reset button that makes life all sunshine and rainbows, the same challenges and struggles are going to keep coming and your ability to be strong and to see stress as something to learn and grow from will be your best skill.

The people around you need you now more than ever. Use these skills to become that person they need.]]>https://api.spreaker.com/episode/42733780Thu, 31 Dec 2020 10:28:08 +0000Lewis PrattenIn times of change, learners inherit the earth, while the learned find themselves beautifully equipped to deal with a world that no longer exists. - Eric Hoffer 2021 is coming and with it is the temptation to do what everyone else is doing and set...

2021 is coming and with it is the temptation to do what everyone else is doing and set flimsy new resolutions like you do every year.

This year there is an alternative option. To focus on building yourself up and making yourself a stronger person both mentally and socially. New years wont be a magic reset button that makes life all sunshine and rainbows, the same challenges and struggles are going to keep coming and your ability to be strong and to see stress as something to learn and grow from will be your best skill.

The people around you need you now more than ever. Use these skills to become that person they need.]]>13772021,goals,grow,growthmindset,happy,healthy,meaning,mentality,mindset,newyears,purpose,resolution,skills,social,strong,thrivecleanfullhttps://www.spreaker.com/episode/identity-accountability-consistency-a-game-changing-chat-with-matt-peacock-themusclemindsetcoach--42579941
What a note to finish the year on. What started as two mates catching up and having a chit chat turned into one of the most insightful and powerful podcasts I have done to date.

If you listen to one podcast between now and the end of the year, let it be this one.]]>https://api.spreaker.com/episode/42579941Sun, 20 Dec 2020 10:39:26 +0000Lewis PrattenThis is the podcast. What a note to finish the year on. What started as two mates catching up and having a chit chat turned into one of the most insightful and powerful podcasts I have done to date. If you listen to one podcast between now and the...
What a note to finish the year on. What started as two mates catching up and having a chit chat turned into one of the most insightful and powerful podcasts I have done to date.

If you listen to one podcast between now and the end of the year, let it be this one.]]>2385accountability,balance,consistency,discipline,growth,health,identity,mindset,nurition,personaldevelopment,trainingcleanfullhttps://www.spreaker.com/episode/lessons-from-my-setbacks-struggles-with-mental-health-a-podcast-with-my-mum--42255556
Some laughs, lessons and useful insights to take away and apply.]]>https://api.spreaker.com/episode/42255556Thu, 17 Dec 2020 08:11:49 +0000Lewis PrattenTalking with my mum about the internal and external struggles and setbacks faced on my way to becoming the person I am today. Some laughs, lessons and useful insights to take away and apply.
Some laughs, lessons and useful insights to take away and apply.]]>1952happiness,health,identity,journey,mental,mind,mindset,selfimage,setbacks,strength,struggles,trainingcleanfullhttps://www.spreaker.com/episode/becoming-more-experimental--42394723
Shifting your mindset towards one where you see everything as an experiment lowers the cost of failure. I lowers the entry point into taking these necessary actions and in turn getting results back.

As I always say there is no failure, only lessons to be learned. With every time you are proactive you are bringing about an opportunity for growth.

This is the sure fire way to long term success. It helps us to take action, learn from errors and build up confidence in yourself.

Try Something.
Fuck Up.
Learn.
Go Again.
Done.]]>https://api.spreaker.com/episode/42394723Wed, 09 Dec 2020 11:19:58 +0000Lewis PrattenLong term success comes down to finding and refining a personal daily process that takes you closer towards your goals. It requires a tonne of action that will a lot of the time feel either undesirable, tedious or scary. Shifting your mindset towards...
Shifting your mindset towards one where you see everything as an experiment lowers the cost of failure. I lowers the entry point into taking these necessary actions and in turn getting results back.

As I always say there is no failure, only lessons to be learned. With every time you are proactive you are bringing about an opportunity for growth.

This is the sure fire way to long term success. It helps us to take action, learn from errors and build up confidence in yourself.

Try Something.
Fuck Up.
Learn.
Go Again.
Done.]]>1418confidence,focus,habits,happiness,happy,health,healthy,mental,mind,mindset,nutrition,perspective,science,selfconcept,strong,success,trainingcleanfullhttps://www.spreaker.com/episode/sevens-setbacks-reframing-your-mindset-with-alex-davis-ajldavis--42195241
One thing that keeps reoccurring during this chat is the examples of where lessons learned from sport or fitness crossover into lessons for life.

Make sure to follow him at @ajldavis and keep up to date with the #RonaRehab journey!]]>https://api.spreaker.com/episode/42195241Fri, 27 Nov 2020 11:11:11 +0000Lewis PrattenSo many great insights from Alex Davis as we talk through rugby 7s, his own personal setbacks with injuries and his plans for the future. One thing that keeps reoccurring during this chat is the examples of where lessons learned from sport or fitness...
One thing that keeps reoccurring during this chat is the examples of where lessons learned from sport or fitness crossover into lessons for life.

Make sure to follow him at @ajldavis and keep up to date with the #RonaRehab journey!]]>1868challenges,coaching,elite,gratitude,injuries,journaling,lessons,mentalhealth,mind,mindset,olympics,rehab,setbacks,sport,training,trialanderrorcleanfullhttps://www.spreaker.com/episode/manipulating-training-volume-the-dose-makes-the-poison--42102699
Now, il warn you early theres a fair amount of quick maths in this and the examples are limited to calves and chest, but the examples are universal.

It's not about the exercises or weights, but the principles.

If you want long term physical changes, you need to make sure you are managing training volume and using progressive overload.]]>https://api.spreaker.com/episode/42102699Sun, 22 Nov 2020 10:33:23 +0000Lewis PrattenTalking training volume and how you can manipulate the combinations of sets/reps/load to make your training to work for you. Now, il warn you early theres a fair amount of quick maths in this and the examples are limited to calves and chest, but the...
Now, il warn you early theres a fair amount of quick maths in this and the examples are limited to calves and chest, but the examples are universal.

It's not about the exercises or weights, but the principles.

If you want long term physical changes, you need to make sure you are managing training volume and using progressive overload.]]>1510exercise,musclegrowth,rest,stimulus,stress,training,volume,workoutcleanfullhttps://www.spreaker.com/episode/lockdown-2-0-turn-adversity-into-opportunity--41743120
Challenging should never mean bad. Challenging means an opportunity for you to grow and get better in so many areas of your life.

Focus on the things you are grateful for.
Give yourself a positive project to work on.
Keep active and build momentum.

We have a wonderful opportunity ahead of us.

Don't waste it.]]>https://api.spreaker.com/episode/41743120Sun, 01 Nov 2020 12:56:05 +0000Lewis PrattenWe're doing this either way. Nothing will change the fact that we will be going through a challenging lockdown over the net 30 days. Challenging should never mean bad. Challenging means an opportunity for you to grow and get better in so many areas...
Challenging should never mean bad. Challenging means an opportunity for you to grow and get better in so many areas of your life.

Focus on the things you are grateful for.
Give yourself a positive project to work on.
Keep active and build momentum.

We have a wonderful opportunity ahead of us.

Don't waste it.]]>1273attitude,behaviours,growthmindset,habits,health,lockdown,mentalhealth,mindset,nutrition,stress,trainingyesfullhttps://www.spreaker.com/episode/growth-vs-protection-using-your-perceptions-to-turn-stress-into-strength--41629496
The things happening around you in your life and in your environment are unchangeable and outside of your control. Then how come some people crumble in the face of stress and some people step up and thrive?

It all comes down to your perception of the stress.

If you see it as something to break you and ruin you. It will.

If you see it as something to help you grow and get stronger. It will.

It all comes down to how you see it. To how you perceive it.

We cant change our environments, but we can change our perceptions.

This should be your focus.

This is how you cultivate a growth mindset.

This is how you stop just surviving and start thriving.]]>https://api.spreaker.com/episode/41629496Mon, 26 Oct 2020 10:08:33 +0000Lewis PrattenYour perceptions act like a switch. The things happening around you in your life and in your environment are unchangeable and outside of your control. Then how come some people crumble in the face of stress and some people step up and thrive? It all...
The things happening around you in your life and in your environment are unchangeable and outside of your control. Then how come some people crumble in the face of stress and some people step up and thrive?

It all comes down to your perception of the stress.

If you see it as something to break you and ruin you. It will.

If you see it as something to help you grow and get stronger. It will.

It all comes down to how you see it. To how you perceive it.

We cant change our environments, but we can change our perceptions.

This should be your focus.

This is how you cultivate a growth mindset.

This is how you stop just surviving and start thriving.]]>1338growth,mental,mentalhealth,mindset,perceptions,protection,stress,trainingcleanfullhttps://www.spreaker.com/episode/momentum-over-motivation--41569023
The cycle of thoughts, actions, outcomes will always ring true. You just need to always start with the movement and use the most basic tasks to generate that action needed to start the cycle.

Look at all tasks in your day as ways of generating positive forward momentum. This momentum will help you to feel better, be more productive and grow your confidence. All this leads to creating a self image where you see yourself as a person who 'get's things done'.

A powerful shift.]]>https://api.spreaker.com/episode/41569023Thu, 22 Oct 2020 08:24:07 +0000Lewis PrattenMotivation alone doesn't get enough done. It can be great for creating action but it can come and go at the drop of a hat. Momentum is the real MVP when it comes to self improvement, generating a good mood and getting shit done. The cycle of...
The cycle of thoughts, actions, outcomes will always ring true. You just need to always start with the movement and use the most basic tasks to generate that action needed to start the cycle.

Look at all tasks in your day as ways of generating positive forward momentum. This momentum will help you to feel better, be more productive and grow your confidence. All this leads to creating a self image where you see yourself as a person who 'get's things done'.

A powerful shift.]]>895confidence,energy,fitness,habit,health,mastery,mental,mindset,momentum,motivation,productivity,routine,training,wellbeingcleanfullhttps://www.spreaker.com/episode/flow-state-how-to-get-in-the-zone--41362780
It's all about finding the right angle on whatever activity you are doing and then making an active effort to turn that experience into play.

7 conditions of flow
1. completely involved in what they are doing
2. focussed and concentrated
3. a sense of ecstasy, escapism, being out of reality
4. greater inner clarity
5. knowing what needs to be done
6. knowing the activity is doable that our skills are adequate
7. a sense of serenity, no worries about self or situation
8. timelessness, entirely focussed on the present
9. intrinsic motivation, whatever installs flow becomes its own rewards]]>https://api.spreaker.com/episode/41362780Thu, 08 Oct 2020 13:11:05 +0000Lewis PrattenTheres a huge amount of benefits to gain from simply being in the present moment. Finding activities that bring about a state of flow has huge positive effects on how our minds function. Flow state can relieve stress, help with problem solving and can...
It's all about finding the right angle on whatever activity you are doing and then making an active effort to turn that experience into play.

7 conditions of flow
1. completely involved in what they are doing
2. focussed and concentrated
3. a sense of ecstasy, escapism, being out of reality
4. greater inner clarity
5. knowing what needs to be done
6. knowing the activity is doable that our skills are adequate
7. a sense of serenity, no worries about self or situation
8. timelessness, entirely focussed on the present
9. intrinsic motivation, whatever installs flow becomes its own rewards]]>1264brain,flow,flowstate,mentalhealth,mindset,motivation,state,training,willpowercleanfullhttps://www.spreaker.com/episode/understanding-biofeedback-tuning-in-to-your-body-s-signals--41237830
So many of us have become disconnected from these signals and are unable to read them, let along understand them and to implement a change accordingly. Sleep, hunger, recovery, energy, digestion & stress are all markers the body uses to show that something in the body is out of balance.

As with most things, understanding your own personal biofeedback is a skill that needs to be built through experience over time. Using this podcast as a guide start to track these markers more closely. Look to reflect and review on what your body is saying to you day to day.

It's only through this process of consistently monitoring the current state your body is in can you start to spot the patterns and trends that will find you solutions to your physical or behavioural problems.

It's a simple process, but it takes practice and daily action to get the most from it.]]>https://api.spreaker.com/episode/41237830Thu, 01 Oct 2020 06:41:41 +0000Lewis PrattenYour body is always talking to you. Through various signals and feelings the body is always communicating and sending messages updating the brain on whats going on in the rest of the body. So many of us have become disconnected from these signals and...
So many of us have become disconnected from these signals and are unable to read them, let along understand them and to implement a change accordingly. Sleep, hunger, recovery, energy, digestion & stress are all markers the body uses to show that something in the body is out of balance.

As with most things, understanding your own personal biofeedback is a skill that needs to be built through experience over time. Using this podcast as a guide start to track these markers more closely. Look to reflect and review on what your body is saying to you day to day.

It's only through this process of consistently monitoring the current state your body is in can you start to spot the patterns and trends that will find you solutions to your physical or behavioural problems.

It's a simple process, but it takes practice and daily action to get the most from it.]]>1338biofeedback,body,calories,digestion,energy,feedback,health,hunger,macros,nutrition,process,recovery,rest,self,selfmastery,sleep,stress,training,wellbeing,wellnesscleanfullhttps://www.spreaker.com/episode/affirmations-confirmations-how-to-re-program-your-mind--41039535
To make this change we need to combine a clear intention with an elevated emotion. Using these affirmations and confirmations help you to hijack your Reticular Activating System (RAC) and recondition your subconscious to change yourself into a happy, positive, motivated and determined person.

I say this time and time again:

The funny thing about happiness is that we all think we are going to get there on accident.

Our happiness is our responsibility. We need to be putting in action to training our minds to be happy, determined and free. Just in the same way as we train our body, we need to train our minds.

Put this into practice, do it daily and watch your life change.]]>https://api.spreaker.com/episode/41039535Mon, 21 Sep 2020 12:36:36 +0000Lewis PrattenTried 'positive thinking' before with no luck? This is why. To make this change we need to combine a clear intention with an elevated emotion. Using these affirmations and confirmations help you to hijack your Reticular Activating System (RAC) and...
To make this change we need to combine a clear intention with an elevated emotion. Using these affirmations and confirmations help you to hijack your Reticular Activating System (RAC) and recondition your subconscious to change yourself into a happy, positive, motivated and determined person.

I say this time and time again:

The funny thing about happiness is that we all think we are going to get there on accident.

Our happiness is our responsibility. We need to be putting in action to training our minds to be happy, determined and free. Just in the same way as we train our body, we need to train our minds.

Put this into practice, do it daily and watch your life change.]]>966affirmations,braintraining,confirmations,goals,identitychange,mentalhealth,mindset,momentum,motivation,positive,process,progress,self,selfconcept,subconscious,thinkingcleanfullhttps://www.spreaker.com/episode/the-problem-with-processed-foods-a-perfect-storm-for-poor-health--40789827
You will never be able to see that long term sustainable improvement to your health and your body until you teach yourself how to prepare and enjoy whole food meals on a regular basis.

Processed foods are a problem, but that in no way means they should be avoided. It means you need to learn how to enjoy them responsibly.]]>https://api.spreaker.com/episode/40789827Wed, 09 Sep 2020 06:08:23 +0000Lewis PrattenNutrition is simple, getting yourself to stick to it and maintain a healthy balance between the good stuff (more advantageous) and bad stuff (less advantageous) is an ongoing struggle for most people. You will never be able to see that long term...
You will never be able to see that long term sustainable improvement to your health and your body until you teach yourself how to prepare and enjoy whole food meals on a regular basis.

Processed foods are a problem, but that in no way means they should be avoided. It means you need to learn how to enjoy them responsibly.]]>1238carbs,diet,fatloss,fats,health,healthy,nutrition,processedfoods,protien,training,wholefoodscleanfullhttps://www.spreaker.com/episode/self-talk-taking-control-of-your-narrative--40743349
It is a skill and like all skills it must be practiced regularly if you want to get any better at it.

We always have a say in what thoughts we are paying attention to and we can always change the channel off of negative thinking and on to more positive self supporting thoughts.

You are in control of the narrative.

Change the dialogue and change your outcomes.]]>https://api.spreaker.com/episode/40743349Mon, 07 Sep 2020 06:02:36 +0000Lewis PrattenYou have control over the messages you send yourself. This means you have the ability and the to use your own thoughts as a way to improve your ongoing performance and engagement in every aspect of your life. It is a skill and like all skills it must...
It is a skill and like all skills it must be practiced regularly if you want to get any better at it.

We always have a say in what thoughts we are paying attention to and we can always change the channel off of negative thinking and on to more positive self supporting thoughts.

You are in control of the narrative.

Change the dialogue and change your outcomes.]]>1234change,diaglogue,fitness,habits,health,mentalhealth,mindset,motivation,perspective,selftalk,strength,strong,trainingcleanfullhttps://www.spreaker.com/episode/cultivating-the-habit-of-excellence--40555738
But one day enough was enough and I began to change myself. I haven't spent a huge amount of time looking back t the start of the journey up until now, but here is my take on what I was doing and what I continue to do to this day.

You have the power to change, you just need direction and a reason why.

Listen, absorb and implement this. It will change your life like it did mine.]]>https://api.spreaker.com/episode/40555738Sat, 29 Aug 2020 11:57:33 +0000Lewis PrattenI have seen extraordinary changes to my life and mindset over the best part of the last decade. I used to be depressed, insecure and weak minded, and I hated myself for it. But one day enough was enough and I began to change myself. I haven't spent...
But one day enough was enough and I began to change myself. I haven't spent a huge amount of time looking back t the start of the journey up until now, but here is my take on what I was doing and what I continue to do to this day.

You have the power to change, you just need direction and a reason why.

Listen, absorb and implement this. It will change your life like it did mine.]]>1799confidence,exellence,fitness,habit,habits,identity,mentalhealth,mindset,nutrition,selfconcept,selfesteem,selfimage,stocisim,trainingcleanfullhttps://www.spreaker.com/episode/focus-emotional-control-how-to-master-anything--40434994
Where we place our focus/attention, is where we direct our energy.

We need to learn how to use our focus more effectively if we want to break old habits and patterns of behaviour.

Being able to focus and stay present is what ultimately gives us the power to take control of our decision making and build self discipline.

Learn why we need to focus & how to build the skill.]]>https://api.spreaker.com/episode/40434994Fri, 21 Aug 2020 09:54:04 +0000Lewis PrattenFocus is the skill above all skills. Where we place our focus/attention, is where we direct our energy. We need to learn how to use our focus more effectively if we want to break old habits and patterns of behaviour. Being able to focus and stay...
Where we place our focus/attention, is where we direct our energy.

We need to learn how to use our focus more effectively if we want to break old habits and patterns of behaviour.

Being able to focus and stay present is what ultimately gives us the power to take control of our decision making and build self discipline.

Learn why we need to focus & how to build the skill.]]>1243change,decisionmaking,doitdaily,focus,habits,meditation,mentalhealth,mindfulness,mindset,present,process,progress,routines,training,trialanderrorcleanfullhttps://www.spreaker.com/episode/becoming-a-mentality-monster-with-fergus-crawley-ferguscrawley--40364706
Fergus is a powerlifter turned endurance athlete who has been putting himself through some mindbending challenges over the last few years. He has also raised over £50,000 for Movember while also substantially raising the awareness of the movement too.

We talked about his training and what it takes to build up a mindset like his. Fergus paid a price and earned everything he has now by regularly putting himself through tougher and tougher challenges.

So much value, so much to take and apply to your own lives.

A must listen!]]>https://api.spreaker.com/episode/40364706Mon, 17 Aug 2020 07:36:24 +0000Lewis PrattenThis chat was straight gold with Fergus Crawley! Fergus is a powerlifter turned endurance athlete who has been putting himself through some mindbending challenges over the last few years. He has also raised over £50,000 for Movember while also...
Fergus is a powerlifter turned endurance athlete who has been putting himself through some mindbending challenges over the last few years. He has also raised over £50,000 for Movember while also substantially raising the awareness of the movement too.

We talked about his training and what it takes to build up a mindset like his. Fergus paid a price and earned everything he has now by regularly putting himself through tougher and tougher challenges.

So much value, so much to take and apply to your own lives.

A must listen!]]>2175challenges,endurance,mentalhealth,mentality,mindset,movember,nutriton,talk,trainingcleanfullhttps://www.spreaker.com/episode/selfies-social-media-self-acceptance-with-nicole-vignola-nicolesneuroscience--40278516
We touch on both the theory and practical side of learning how to pull ourselves out of the addictive nature of social media and learn how to use our time more wisely. Instagram and our phones have great potential to improve our lives and help us to continuously gain knowledge and share our experiences but we need to make sure we are using them in the right way and building managing our perceptions safely too.

The positive and negative effects of social media come down to how we view them. Mediatition, asking questions and accepting yourself go a long way in terms of being able to enjoy the benefits of our smart phones without being absorbed and controlled by them.

Can't wait to get Nicole back on here for another chat!]]>https://api.spreaker.com/episode/40278516Wed, 12 Aug 2020 07:32:50 +0000Lewis PrattenA really fun and engaging chat with Nicole Vignola on the damaging effects of selfies, social media and the resulting constant state of comparison and validation. We touch on both the theory and practical side of learning how to pull ourselves out of...
We touch on both the theory and practical side of learning how to pull ourselves out of the addictive nature of social media and learn how to use our time more wisely. Instagram and our phones have great potential to improve our lives and help us to continuously gain knowledge and share our experiences but we need to make sure we are using them in the right way and building managing our perceptions safely too.

The positive and negative effects of social media come down to how we view them. Mediatition, asking questions and accepting yourself go a long way in terms of being able to enjoy the benefits of our smart phones without being absorbed and controlled by them.

Can't wait to get Nicole back on here for another chat!]]>3282comparison,health,instagram,likes,media,meditation,mentalhealth,mindset,neuroscience,selfacceptance,selfactualisation,selfies,social,validationyesfullhttps://www.spreaker.com/episode/prevention-is-better-than-the-cure-safeguarding-your-mental-health--40187904
We need to change our perceptions on stress and we need to look after the things going on in our head and in our lives if we are going to see success in this area.

Remember:

'Smart people solve problems, Geniuses prevent them,' - Albert Einstein]]>https://api.spreaker.com/episode/40187904Fri, 07 Aug 2020 08:38:18 +0000Lewis PrattenLife is a stress inducing minefield these days. The better we can control our internal environment, the better we can navigate through life while keeping safe and happy. We need to change our perceptions on stress and we need to look after the...
We need to change our perceptions on stress and we need to look after the things going on in our head and in our lives if we are going to see success in this area.

Remember:

'Smart people solve problems, Geniuses prevent them,' - Albert Einstein]]>1533health,healthy,mental,mentalhealth,mindset,momentmum,motivation,prevention,selftalk,trainingyesfullhttps://www.spreaker.com/episode/thrive-or-survive-stress-explained-mastering-the-subconscious-pt-2--40122971
As with all psychological and physiological processes, the better we can understand them, the more chance have of being able to work with them rather than against them.

Stress isn't inherently bad, it's our perceptions that activate the stress response that need to change. All the things that stress you are out are a choice, you can only change these choices through mastering the subconscious.]]>https://api.spreaker.com/episode/40122971Mon, 03 Aug 2020 10:54:12 +0000Lewis PrattenAnother dig into stress and the fight or flight response. As with all psychological and physiological processes, the better we can understand them, the more chance have of being able to work with them rather than against them. Stress isn't...
As with all psychological and physiological processes, the better we can understand them, the more chance have of being able to work with them rather than against them.

Stress isn't inherently bad, it's our perceptions that activate the stress response that need to change. All the things that stress you are out are a choice, you can only change these choices through mastering the subconscious.]]>1445anxiety,depression,diet,disease,fight,flight,growth,health,lockdown,mentalhealth,mindset,nutrition,perceptions,protection,stress,training,willpowercleanfullhttps://www.spreaker.com/episode/beliefs-habits-the-placebo-effect-mastering-the-subconscious-pt-1-of-2--40032050
Our software is outdated and not in sync with our current environments. We need to regulate our internal environment to be able to overcome resistance and live a great life on our own terms.

We need to dig deeper into our minds and into the relationship between the mind and body. This is the first episode in a two part series of learning how to understand our subconscious and how to change our perceptions towards stress.

This is really transformational stuff, once we make changes based off this information, the training, nutrition and everything else can just fall into place much easier.]]>https://api.spreaker.com/episode/40032050Wed, 29 Jul 2020 11:30:47 +0000Lewis PrattenOur subconscious runs the show. Understanding its power and how it works plays a huge role in us being able to become more aware of ourselves and why we do the things we do. Our software is outdated and not in sync with our current environments. We...
Our software is outdated and not in sync with our current environments. We need to regulate our internal environment to be able to overcome resistance and live a great life on our own terms.

We need to dig deeper into our minds and into the relationship between the mind and body. This is the first episode in a two part series of learning how to understand our subconscious and how to change our perceptions towards stress.

This is really transformational stuff, once we make changes based off this information, the training, nutrition and everything else can just fall into place much easier.]]>1669actions,change,habits,life,mind,mindset,nutrition,outcomes,placebo,positive,routines,sleep,stress,thinking,thoughts,trainingcleanfullhttps://www.spreaker.com/episode/the-self-concept-becoming-your-ideal-self--39931700
We are faced with 100s of decisions everyday, each one nudges us either one step closer or one step further away from living a perfect life. If you want to that unreal life, that long term success, that unconditional happiness? You need to start making better decisions today, right now.]]>https://api.spreaker.com/episode/39931700Fri, 24 Jul 2020 06:43:24 +0000Lewis PrattenIve done a few podcasts already where I talk about how any long term change has to be an identity change. The self concept allows you to find out what that identity is while also gaining a greater understanding of your current self image. We are...
We are faced with 100s of decisions everyday, each one nudges us either one step closer or one step further away from living a perfect life. If you want to that unreal life, that long term success, that unconditional happiness? You need to start making better decisions today, right now.]]>1354decisionmaking,goals,happiness,idealself,mind,mindset,projects,psychology,self,selfactualisation,selfimage,successcleanfullhttps://www.spreaker.com/episode/going-beyond-calories-in-vs-calories-out-with-matt-peacock-themusclemindsetcoach--39858826
We wish this podcast could have been 3 hours as we had so much more to add however we did manage to briefly cover biofeedback, hormones, the metabolism, stress, sleep and why you need to expect more from your personal trainer.

Main take away, your metabolism isn't a calculator. Over simplifying nutrition down to calories may give you results in the short term, but if you want long lasting results, you need to go far far deeper than that.]]>https://api.spreaker.com/episode/39858826Mon, 20 Jul 2020 07:04:22 +0000Lewis PrattenJoin myself and the awesome Matt Peacock (@themusclemindsetcoach) as we discuss why calories in vs calories out is an outdated and misleading approach to optimum nutrition. We wish this podcast could have been 3 hours as we had so much more to add...
We wish this podcast could have been 3 hours as we had so much more to add however we did manage to briefly cover biofeedback, hormones, the metabolism, stress, sleep and why you need to expect more from your personal trainer.

Main take away, your metabolism isn't a calculator. Over simplifying nutrition down to calories may give you results in the short term, but if you want long lasting results, you need to go far far deeper than that.]]>3247calories,coaching,diet,energybalance,fatloss,food,hormones,metabolism,mindset,nutrition,training,weightlossyesfullhttps://www.spreaker.com/episode/i-ll-tell-you-what-you-want-what-you-really-really-want--39790843
You just want to feel good.

We live in a world where we think just because something is marketed to us, it's what we desire and what is going to make us happy, even though that is rarely the case.

We want to feel good. The gym, fitness, healthy eating, all of these are great methods of transport for getting you to a place where you feel good and love your life. However, you need to be going into it with the right perspective and to be looking for the right outcomes.

Use these vehicles to build confidence, self worth and a general understanding of how incredible your body is and how good it can feel.

Listen to my challenge at the end and give it a go. Look at how you can go about your day to day life and shift your perspective away from 'i'm doing this to have a good body to 'i'm doing this to feel good.']]>https://api.spreaker.com/episode/39790843Thu, 16 Jul 2020 07:47:57 +0000Lewis PrattenYou don't want fat loss, you don't want to be rich, you don't want any of those body goals or relationship goals or any of that... You just want to feel good. We live in a world where we think just because something is marketed to us, it's what we...
You just want to feel good.

We live in a world where we think just because something is marketed to us, it's what we desire and what is going to make us happy, even though that is rarely the case.

We want to feel good. The gym, fitness, healthy eating, all of these are great methods of transport for getting you to a place where you feel good and love your life. However, you need to be going into it with the right perspective and to be looking for the right outcomes.

Use these vehicles to build confidence, self worth and a general understanding of how incredible your body is and how good it can feel.

Listen to my challenge at the end and give it a go. Look at how you can go about your day to day life and shift your perspective away from 'i'm doing this to have a good body to 'i'm doing this to feel good.']]>1218biology,diet,eating,fat,fatloss,feel,fitness,goals,good,happiness,loss,mindset,nutrition,perspectives,psychology,success,train,trainingcleanfullhttps://www.spreaker.com/episode/the-work--39340269
The Work is whatever uncomfortable thing is in front of you right now.

It's binary.

Did you face the fear with courage? Or did you run away?

If you choose run, you will get better at running away.

If you choose to face it with courage, you will get better at facing it with courage.

The choice is yours.]]>https://api.spreaker.com/episode/39340269Mon, 13 Jul 2020 07:48:18 +0000Lewis PrattenDo The Work. The Work is whatever uncomfortable thing is in front of you right now. It's binary. Did you face the fear with courage? Or did you run away? If you choose run, you will get better at running away. If you choose to face it with...
The Work is whatever uncomfortable thing is in front of you right now.

It's binary.

Did you face the fear with courage? Or did you run away?

If you choose run, you will get better at running away.

If you choose to face it with courage, you will get better at facing it with courage.

The choice is yours.]]>980courage,diet,discipline,habits,mentality,mindset,nutrition,routines,theprocess,thework,training,willpowercleanfullhttps://www.spreaker.com/episode/self-discipline-the-art-of-overcoming-resistance--36281398
Building discipline comes down to taking on challenges head on as frequently as possible. The most important factor is to make sure we start at a level just outside of our comfort zone.

Too hard and we will burnout, too soft and there will be no stimulus for change, but the only way we can find out is by being proactive and putting ourselves into that daily process of trial and error.

You are met with resistance everyday, and every time you are faced with two options. Face it head on or run and hide.]]>https://api.spreaker.com/episode/36281398Mon, 06 Jul 2020 06:16:57 +0000Lewis PrattenSelf discipline is the root of all good qualities. We all need to build and grow the skill of discipline to be able to take the action needed to drive change. Building discipline comes down to taking on challenges head on as frequently as possible....
Building discipline comes down to taking on challenges head on as frequently as possible. The most important factor is to make sure we start at a level just outside of our comfort zone.

Too hard and we will burnout, too soft and there will be no stimulus for change, but the only way we can find out is by being proactive and putting ourselves into that daily process of trial and error.

You are met with resistance everyday, and every time you are faced with two options. Face it head on or run and hide.]]>1030cleanfullhttps://www.spreaker.com/episode/life-is-about-reps-how-to-keep-getting-better--35125130
If you took a month of our lives and really examined and compared how each day went you would see that our day to day lives really don't differ by very much. We are always repeating similar thoughts, actions and behaviours on an almost daily basis.

Our habits and routines run the show quietly in the background while our brain is too busy thinking about other things like a conversation we had or what we are going to have for dinner later. It's this autopilot that runs the majority of our adult lives, we repeat what we have always done.

If we want a change from the normal, a change from what we have always got. We need to make a conscious effort to lay down new repetitions. We need to select the behaviours we want to repeat and then go about them again and again day after day.

Most people know this but they are stuck with the perception that means with every failure they become less focussed and less motivated to try again.

It's our responsibility to look to change these perceptions, to change the filter so we can go through these repetitions over and over and over again while never being discouraged by perceived failures or negative outcomes.

We need to flip the switch and start writing a new script for ourselves.

Every day is a blank canvas, its up to us to try and paint something new.]]>https://api.spreaker.com/episode/35125130Wed, 01 Jul 2020 10:56:15 +0000Lewis PrattenThe key to getting better in any area is the ability to keep putting the reps in. If you took a month of our lives and really examined and compared how each day went you would see that our day to day lives really don't differ by very much. We are...
If you took a month of our lives and really examined and compared how each day went you would see that our day to day lives really don't differ by very much. We are always repeating similar thoughts, actions and behaviours on an almost daily basis.

Our habits and routines run the show quietly in the background while our brain is too busy thinking about other things like a conversation we had or what we are going to have for dinner later. It's this autopilot that runs the majority of our adult lives, we repeat what we have always done.

If we want a change from the normal, a change from what we have always got. We need to make a conscious effort to lay down new repetitions. We need to select the behaviours we want to repeat and then go about them again and again day after day.

Most people know this but they are stuck with the perception that means with every failure they become less focussed and less motivated to try again.

It's our responsibility to look to change these perceptions, to change the filter so we can go through these repetitions over and over and over again while never being discouraged by perceived failures or negative outcomes.

We need to flip the switch and start writing a new script for ourselves.

Every day is a blank canvas, its up to us to try and paint something new.]]>1641achievement,cbt,diets,exercise,fatloss,fitness,goals,growthmindset,gym,life,mentalhealth,mind,mindset,nutrition,perceptions,positive,repetitions,reps,success,trainingcleanfullhttps://www.spreaker.com/episode/top-5-mental-health-hacks-tools-for-counteracting-stress--32848054
Understanding stress and mental health is the first step in a long process. Being able to shift your perspective to a place where you can manage stress and mental health safely and effectively is the goal we should all be striving for (alongside our other goals).

In this ep I outline my top 5 'hacks' for countering stress and immediately improving your mood and way of thinking. These are scalable and work for everyone. No matter what headspace you're in or what stage of your journey you may be at, these 5 tools act as a reset button, allowing you to get away from that busy analytical thinking that causes many of our day to day stressors.

Have a listen, write these down & try them out for yourself!]]>https://api.spreaker.com/episode/32848054Wed, 24 Jun 2020 10:40:46 +0000Lewis PrattenIn this podcast I provide a concise outline on mental health and the stress response of the human body and mind (fight or flight). The fight or flight system is a great survival mechanism but in this day and age it can be more of a hinderance than a...
Understanding stress and mental health is the first step in a long process. Being able to shift your perspective to a place where you can manage stress and mental health safely and effectively is the goal we should all be striving for (alongside our other goals).

In this ep I outline my top 5 'hacks' for countering stress and immediately improving your mood and way of thinking. These are scalable and work for everyone. No matter what headspace you're in or what stage of your journey you may be at, these 5 tools act as a reset button, allowing you to get away from that busy analytical thinking that causes many of our day to day stressors.

Have a listen, write these down & try them out for yourself!]]>1600brain,braintraining,ecotherapy,habits,hacks,health,hpaaxis,meditation,mental,mentalhealth,mind,mindfulness,mindset,momentum,powershower,prefrontalcortex,routine,stress,stressresponse,trainingcleanfullhttps://www.spreaker.com/episode/the-sunday-sermon-take-control-of-your-week--32231523
Not only does it give you increased clarity with what needs to be done but it also works like magic with keeping you both consistent and accountable.

If you want to be successful in any area you need to get out of the habit of just letting the days happen to you. You need to plan ahead, be proactive and live your life with intent!

It all starts today.

Get a hot drink, minimise distractions and sit down with your laptop and a notebook.

Do what needs to be done.

You can thank me 4 weeks down the line.]]>https://api.spreaker.com/episode/32231523Sun, 21 Jun 2020 09:41:30 +0000Lewis PrattenSpending time on a sunday evening reviewing your last week and planning the week ahead does wonders for your physical and mental health. Not only does it give you increased clarity with what needs to be done but it also works like magic with keeping...
Not only does it give you increased clarity with what needs to be done but it also works like magic with keeping you both consistent and accountable.

If you want to be successful in any area you need to get out of the habit of just letting the days happen to you. You need to plan ahead, be proactive and live your life with intent!

It all starts today.

Get a hot drink, minimise distractions and sit down with your laptop and a notebook.

Do what needs to be done.

You can thank me 4 weeks down the line.]]>931gratitudes,habits,happy,health,healthy,hyre,intent,meditation,mindfulness,mindset,nutrition,plan,reflect,review,routines,strong,sunday,trainingcleanfullhttps://www.spreaker.com/episode/perceptions-change-your-filter-change-your-life--31829729
We are constantly using our senses and nervous system to read and interact with our environments. As this information comes into our brains it is filtered through our perceptions. We all then observe, identify and act on this information based on what we perceive to be true.

How we respond to our environments, our diet, our training and how we respond to the people around you are all based off what we perceive to be true.

We learn these perceptions throughout repeated experiences in our lives. They become engrained in our brains as habits and as 'relative truths'.

Although we default to the perceptions we have learned, we actually always have a choice with how we perceive things and in turn how we respond.

We just need to train ourselves to get better at making a good choice based off what we want from life.

You have to make the conscious effort to go though through your life making better choices and responding in different ways. The more repetitions you go though, the more you learn.

Changing your life starts with changing how you see things.

Changing how you see things starts with changing how you talk to yourself.

Observe more thoughts, ask more questions, make more changes.]]>https://api.spreaker.com/episode/31829729Fri, 19 Jun 2020 07:06:56 +0000Lewis PrattenYour perceptions are the filter you see the world through. We are constantly using our senses and nervous system to read and interact with our environments. As this information comes into our brains it is filtered through our perceptions. We all then...
We are constantly using our senses and nervous system to read and interact with our environments. As this information comes into our brains it is filtered through our perceptions. We all then observe, identify and act on this information based on what we perceive to be true.

How we respond to our environments, our diet, our training and how we respond to the people around you are all based off what we perceive to be true.

We learn these perceptions throughout repeated experiences in our lives. They become engrained in our brains as habits and as 'relative truths'.

Although we default to the perceptions we have learned, we actually always have a choice with how we perceive things and in turn how we respond.

We just need to train ourselves to get better at making a good choice based off what we want from life.

You have to make the conscious effort to go though through your life making better choices and responding in different ways. The more repetitions you go though, the more you learn.

Changing your life starts with changing how you see things.

Changing how you see things starts with changing how you talk to yourself.

Observe more thoughts, ask more questions, make more changes.]]>1155biology,brain,filter,growthmindset,habits,happy,healthy,life,mindset,nutrition,perception,perceptions,psychology,repetitions,routines,stress,strong,success,trainingcleanfullhttps://www.spreaker.com/episode/the-power-of-positive-experiences-shifting-your-perspective-dictating-your-outcomes--29898607
It's as simple as that.

But as i've said before on here, life is a series of problems. We cant just wait for life to throw up positive experiences for us on a regular basis, we need to go out there and make these positive experiences for ourselves.

Everything in life comes down to how we see it.

We change our perspective. We look to always find a positive experience in every outcome.

Our perspective determines the outcomes we get in any given situation. No matter what occurs, it's how we view it that makes the difference between positive and negative.

This concept is simple but transformational. Try it out with some of the tips listed in the pod and you'll soon see how quickly it can become your most powerful habit.]]>https://api.spreaker.com/episode/29898607Tue, 09 Jun 2020 06:28:10 +0000Lewis PrattenThe subconscious can only learn through repetition. If you go through lots of negative repeated experiences you will have negative beliefs, if you go through lots of positive repeated experiences, you will have positive beliefs (and more than likely a...
It's as simple as that.

But as i've said before on here, life is a series of problems. We cant just wait for life to throw up positive experiences for us on a regular basis, we need to go out there and make these positive experiences for ourselves.

Everything in life comes down to how we see it.

We change our perspective. We look to always find a positive experience in every outcome.

Our perspective determines the outcomes we get in any given situation. No matter what occurs, it's how we view it that makes the difference between positive and negative.

This concept is simple but transformational. Try it out with some of the tips listed in the pod and you'll soon see how quickly it can become your most powerful habit.]]>953braingains,coach,coaching,diet,experiences,fitness,growthmindset,habits,health,mental,mentalhealth,mind,mindset,momenum,nutrition,perspective,positive,pratts,trainingcleanfullhttps://www.spreaker.com/episode/any-long-term-change-needs-an-identity-change--25999425
Change & more importantly, identity change.

Long term results will only come if we can change the mental picture we hold of ourselves. Our self image needs to change with our goals and expectations if we expect to see sustainable results.

We must be actively directing our self-talk moment to moment so we can allow ourselves to be in charge of what thoughts and actions we engage in and which we replace.

I dive in on my own experiences too and what actionable steps you can take to do the same.]]>https://api.spreaker.com/episode/25999425Sat, 25 Apr 2020 08:16:12 +0000Lewis PrattenA longer episode today as I go over one of my favorite topics. Change & more importantly, identity change. Long term results will only come if we can change the mental picture we hold of ourselves. Our self image needs to change with our goals and...
Change & more importantly, identity change.

Long term results will only come if we can change the mental picture we hold of ourselves. Our self image needs to change with our goals and expectations if we expect to see sustainable results.

We must be actively directing our self-talk moment to moment so we can allow ourselves to be in charge of what thoughts and actions we engage in and which we replace.

I dive in on my own experiences too and what actionable steps you can take to do the same.]]>1872beliefs,change,exercise,fitness,habits,health,healthy,lifting,mentalhealth,mindset,routines,self,selfconcept,selfimage,trainingcleanfullhttps://www.spreaker.com/episode/building-a-morning-routine--25680479
The key is to make it simple to do and easy to repeat!

MORNING RITUAL

⁃ Make Bed
⁃ Hydrate
⁃ Move
⁃ Meditate/Breathe
⁃ Journal
⁃ Gratitude]]>https://api.spreaker.com/episode/25680479Sat, 18 Apr 2020 09:22:54 +0000Lewis PrattenFor us to really take control of our minds and lives it is important to make the morning routine a priority. The conscious practice of daily routine is needed to build a habitual subconscious morning routine that allows you to perform at a high...
The key is to make it simple to do and easy to repeat!

MORNING RITUAL

⁃ Make Bed
⁃ Hydrate
⁃ Move
⁃ Meditate/Breathe
⁃ Journal
⁃ Gratitude]]>1014breathing,coach,gratitude,habits,happy,health,healthy,hydration,journal,meditation,morning,nutrition,ritual,routine,sleep,stress,strong,trainingcleanfullhttps://www.spreaker.com/episode/nailing-your-nutrition--24632569
It all comes down to 3 simple steps.

- A reliable shopping list
- Track calories to increase your food awareness (1-3 weeks)
- Learn how to cook new things
- Repeat daily

I keep saying this but this adversity is the best opportunity.

Feel free to reach out if anyone needs help!]]>https://api.spreaker.com/episode/24632569Mon, 30 Mar 2020 13:49:38 +0000Lewis PrattenNow is a better time than EVER to sort your diet our and nail your nutrition. It all comes down to 3 simple steps. - A reliable shopping list - Track calories to increase your food awareness (1-3 weeks) - Learn how to cook new things - Repeat daily...
It all comes down to 3 simple steps.

- A reliable shopping list
- Track calories to increase your food awareness (1-3 weeks)
- Learn how to cook new things
- Repeat daily

I keep saying this but this adversity is the best opportunity.

Feel free to reach out if anyone needs help!]]>574diet,eating,food,habits,health,healthy,mindset,nutrition,process,routines,training,wholefoodscleanfullhttps://www.spreaker.com/episode/all-the-good-that-will-come-from-this-pandemic-whats-next-for-coach--24170405
Continuing my daily practice and looking to help people as much as I can through sharing my experiences and setting goals for them.

Good vibes only as per!]]>https://api.spreaker.com/episode/24170405Sun, 22 Mar 2020 13:56:47 +0000Lewis PrattenJust a quick podcast on how I'm feeling right now. A bit more information on myself, my gym and my views on the whole pandemic situation and where I am going next with my journey. Continuing my daily practice and looking to help people as much as I...
Continuing my daily practice and looking to help people as much as I can through sharing my experiences and setting goals for them.

Good vibes only as per!]]>633diet,exercise,food,gym,habits,meditation,mentality,mindset,nutrition,pandemic,practice,routine,trainingcleanfullhttps://www.spreaker.com/episode/pandemic-survival-guidelines--23973744
Don't let this situation consume you and don't let social media fool you. You still have a life to live and there is always a way to get better through adversity.

Use what's going on as an opportunity, not a threat.

Wash your hands tho.]]>https://api.spreaker.com/episode/23973744Tue, 17 Mar 2020 10:48:19 +0000Lewis PrattenThings may have changed externally, but everything internal is still within your control. Don't let this situation consume you and don't let social media fool you. You still have a life to live and there is always a way to get better through...
Don't let this situation consume you and don't let social media fool you. You still have a life to live and there is always a way to get better through adversity.

Use what's going on as an opportunity, not a threat.

Wash your hands tho.]]>773choice,goals,life,mindset,nutrition,stress,stressmanagemnt,success,thinking,timelines,trainingcleanfullhttps://www.spreaker.com/episode/an-intro-to-fasting--23746382
As I've mentioned a few times so far, the basis of all diets it that reoccurring principle of calories in vs calories out. This is an important factor, however, this principle is only concerned with one thing,.. weight loss.

If you are only looking at nutrition through the vanity-tinted lenses of weight loss, you are missing out on a whole host of other potential benefits.

What if rather being purely focussed on dropping the pounds, you could have a diet that could improve virtually every aspect of your health and wellbeing too?]]>https://api.spreaker.com/episode/23746382Wed, 11 Mar 2020 10:27:44 +0000Lewis PrattenFasting has many powerful health benefits that will not only improve your health, but will also positively impact how you feel, and how you age too. As I've mentioned a few times so far, the basis of all diets it that reoccurring principle of...
As I've mentioned a few times so far, the basis of all diets it that reoccurring principle of calories in vs calories out. This is an important factor, however, this principle is only concerned with one thing,.. weight loss.

If you are only looking at nutrition through the vanity-tinted lenses of weight loss, you are missing out on a whole host of other potential benefits.

What if rather being purely focussed on dropping the pounds, you could have a diet that could improve virtually every aspect of your health and wellbeing too?]]>1126autophagy,diet,fasting,fatloss,fitness,food,goals,growth,health,healthy,nutrition,rest,stress,training,weightlosscleanfullhttps://www.spreaker.com/episode/my-experiences-in-the-fitness-industry-the-reasons-behind-hyre--23540868
People are starting to realise its all about feeling good. Doing what you enjoy regularly so you can genuinely find a meaning and happiness in what you are doing, rather than just being on an endless cycle of trying to lose weight and putting it back on again.

I started Hyre as a way to bring my concept to life, that we can have this health first mentality and we can focus on building a strong & healthy mindset first, the body will always follow suit.

People want to feel good & feel connected, but that looks different from person to person. So it takes alot of trial and error to actually find out how that looks for you.

This is where Hyre comes in, you come and use this environment and community as a way to find out what works best for you.

That's what happy sustainable living is all about.]]>https://api.spreaker.com/episode/23540868Fri, 06 Mar 2020 07:40:05 +0000Lewis PrattenIve been in the fitness industry for over 10 years now and I am really happy to say it is finally breaking out of this traditional box of selling quick fixes and this 'weight loss at all costs' mentality. People are starting to realise its all about...
People are starting to realise its all about feeling good. Doing what you enjoy regularly so you can genuinely find a meaning and happiness in what you are doing, rather than just being on an endless cycle of trying to lose weight and putting it back on again.

I started Hyre as a way to bring my concept to life, that we can have this health first mentality and we can focus on building a strong & healthy mindset first, the body will always follow suit.

People want to feel good & feel connected, but that looks different from person to person. So it takes alot of trial and error to actually find out how that looks for you.

This is where Hyre comes in, you come and use this environment and community as a way to find out what works best for you.

That's what happy sustainable living is all about.]]>1158bodygoals,cardio,classes,fatloss,fitness,goals,grouptraining,gym,health,hiit,hyre,lifting,mindest,mindset,nutrition,process,training,weightloss,wellbeingcleanfullhttps://www.spreaker.com/episode/shift-the-focus-process-goals-over-product-goals--23362193
Just as with everything in life, your perspective of the situation is what makes the real difference. Rather than working on being 'on a diet' or anything like that, you just need to look at managing your life and mindset in a healthy and positive way.

It's this mindset that gives your process meaning and helps you commit to this identity change.

This identity change is the key to long term sustainable changes, and it all starts with changing your perspective and committing to a daily process.

See below for the list of process goals and durations I use with clients.

Process Goals

- Tracking targets
- calories, protein or 800g fruit and veg
- Cutting out Processed foods
- Cutting out alcohol
- Fasting 16/8
- 10,000/12,000 steps per day
- Cook 1 meal every day
- Cold Showers
- Meditate
- Reading
- Drinking more water
- Bed for 9

Duration

- 5 days
- 1 week
- 2 weeks
- 10 days

Pick one and pick a duration.

Enjoy!]]>https://api.spreaker.com/episode/23362193Sun, 01 Mar 2020 18:48:55 +0000Lewis PrattenUsing process goals rather than product goals allows you to shift your focus on to the daily/weekly processes required to achieve any goal you may be after. Just as with everything in life, your perspective of the situation is what makes the real...
Just as with everything in life, your perspective of the situation is what makes the real difference. Rather than working on being 'on a diet' or anything like that, you just need to look at managing your life and mindset in a healthy and positive way.

It's this mindset that gives your process meaning and helps you commit to this identity change.

This identity change is the key to long term sustainable changes, and it all starts with changing your perspective and committing to a daily process.

See below for the list of process goals and durations I use with clients.

Process Goals

- Tracking targets
- calories, protein or 800g fruit and veg
- Cutting out Processed foods
- Cutting out alcohol
- Fasting 16/8
- 10,000/12,000 steps per day
- Cook 1 meal every day
- Cold Showers
- Meditate
- Reading
- Drinking more water
- Bed for 9

Duration

- 5 days
- 1 week
- 2 weeks
- 10 days

Pick one and pick a duration.

Enjoy!]]>1179diet,fitness,goals,habits,health,nutriton,process,product,restriction,training,wellbeingcleanfullhttps://www.spreaker.com/episode/stress-pt-2-perception-is-the-key-all-stress-is-good-stress--23167934
The positive and negative effects of stress rely entirely on your perception of the situation.

You will never be able to control every stressful thing that happens to you.

But you are able to change your perception towards it.

This should be everyone's primary focus when starting to build a strong and healthy mindset.]]>https://api.spreaker.com/episode/23167934Tue, 25 Feb 2020 10:40:59 +0000Lewis PrattenPart 2 on stress. The positive and negative effects of stress rely entirely on your perception of the situation. You will never be able to control every stressful thing that happens to you. But you are able to change your perception towards it....
The positive and negative effects of stress rely entirely on your perception of the situation.

You will never be able to control every stressful thing that happens to you.

But you are able to change your perception towards it.

This should be everyone's primary focus when starting to build a strong and healthy mindset.]]>901biology,brain,diet,health,mental,mentalhealth,mind,mindset,nutrition,perception,physiology,science,stress,training,workoutyesfullhttps://www.spreaker.com/episode/stress-pt-1-the-physiological-facts-of-stress--23131607
In this ep, I am only covering the physiological response to stress (Fight or Flight) and the effect it has on the body. Stress is the silent killer yet trainers and coaches all over the world only seem to care about how a client looks, without doing the deep work needed to solve the underlying issues we all face day-to-day.

Stress causes habitual cycles of thinking which become addictive to the body when left unaddressed.

Will be releasing a pt 2 on how to really thrive and make the most of this information in the next couple days.

Thanks for listening!]]>https://api.spreaker.com/episode/23131607Mon, 24 Feb 2020 11:26:36 +0000Lewis PrattenA brief rundown on understanding stress and the importance it plays in good health. In this ep, I am only covering the physiological response to stress (Fight or Flight) and the effect it has on the body. Stress is the silent killer yet trainers and...
In this ep, I am only covering the physiological response to stress (Fight or Flight) and the effect it has on the body. Stress is the silent killer yet trainers and coaches all over the world only seem to care about how a client looks, without doing the deep work needed to solve the underlying issues we all face day-to-day.

Stress causes habitual cycles of thinking which become addictive to the body when left unaddressed.

Will be releasing a pt 2 on how to really thrive and make the most of this information in the next couple days.

Thanks for listening!]]>889diet,gym,health,healthy,hormones,meditation,mindfulness,mindset,nutrition,science,stress,training,weights,wellbeingcleanfullhttps://www.spreaker.com/episode/willpower-meditation-the-habit-of-dicipline--22946147
I recap on the last 2 podcasts and touch on this high-performance mindset that I coach to all my clients and now to the members at Hyre too.

Let's shift the focus away from losing weight and looking good. The goal should always be to be healthy, happy & strong. Its time to do the deep work needed to build a strong and happy brain.

The underlying reason we do anything is to either feel good or get laid (psychology 101), so lets start focusing on feeling good! (this will get you laid more too).]]>https://api.spreaker.com/episode/22946147Wed, 19 Feb 2020 09:08:55 +0000Lewis PrattenHow to improve willpower, discipline and mental health. I recap on the last 2 podcasts and touch on this high-performance mindset that I coach to all my clients and now to the members at Hyre too. Let's shift the focus away from losing weight and...
I recap on the last 2 podcasts and touch on this high-performance mindset that I coach to all my clients and now to the members at Hyre too.

Let's shift the focus away from losing weight and looking good. The goal should always be to be healthy, happy & strong. Its time to do the deep work needed to build a strong and happy brain.

The underlying reason we do anything is to either feel good or get laid (psychology 101), so lets start focusing on feeling good! (this will get you laid more too).]]>900awareness,brain,brains,diet,discipline,focus,goals,greymatter,meditation,mentalhealth,mind,mindset,neurons,nutrition,process,processgoals,psychology,success,training,willpowercleanfullhttps://www.spreaker.com/episode/nutrition-101-trial-error-and-process-goals--22726355
Trial & error is the true defining factor in finding that perfect personalised diet that will work for you.

Process goals allow you to stay focus and engaged with the task at hand during the long (and sometimes tedious) journey that is health and wellbeing.]]>https://api.spreaker.com/episode/22726355Thu, 13 Feb 2020 11:36:45 +0000Lewis PrattenLong term sustainable diet improvements aren't so much down to knowing what to eat and when. It's more about adjusting your behaviours and daily habits to fit this newer and healthier lifestyle. Trial & error is the true defining factor in finding...
Trial & error is the true defining factor in finding that perfect personalised diet that will work for you.

Process goals allow you to stay focus and engaged with the task at hand during the long (and sometimes tedious) journey that is health and wellbeing.]]>895caloriedeficit,diet,fasting,fatloss,food,goals,health,nutrition,process,weight,weightloss,wellbeingcleanfullhttps://www.spreaker.com/episode/training-101-consistency-training-capacity--22612366
We want to be fit, we want to be more capable, so let's start training with that mindset!

Looking at 'Training Capacity' as a whole is a sure-fire way of staying well-rounded and getting the most out of your training. You can easily spot strengths & weaknesses and then make a plan to build them both up to a level you are happy with.

Its all down to your perception of training and goals.

Change that and you change everything.]]>https://api.spreaker.com/episode/22612366Mon, 10 Feb 2020 13:12:13 +0000Lewis PrattenExplaining the real important components of training and fitness. We want to be fit, we want to be more capable, so let's start training with that mindset! Looking at 'Training Capacity' as a whole is a sure-fire way of staying well-rounded and...
We want to be fit, we want to be more capable, so let's start training with that mindset!

Looking at 'Training Capacity' as a whole is a sure-fire way of staying well-rounded and getting the most out of your training. You can easily spot strengths & weaknesses and then make a plan to build them both up to a level you are happy with.

Its all down to your perception of training and goals.

Change that and you change everything.]]>843athlete,capacity,coaching,consistency,crossfit,doitdaily,exercise,fit,fitness,goals,hiit,lift,lifting,muscle,strength,strong,training,weightscleanfull