Title: Simplifying Nutrition for Fat Loss and Muscle Gain
Duration: ~15 minutes

In this episode,we'll break down the often-confusing world of nutrition, especially around the goals of losing weight and building muscle. With a clear, no-nonsense approach, they explore how the core principle comes down to calories in versus calories out. Whether it's weight loss, muscle gain, or maintenance, the real game-changer is adjusting portion sizes and staying aware of how your body responds.

Loz will give us her insights on how the nutrition industry can overcomplicate things with fad diets and trendy eating methods and talks to how a return to basics: understand your calorie needs, prioritize protein, and not stressing too much is the key.

The key takeaway? It’s not about the latest diet trend - it's about consistency, balance, and awareness.

💡 Topics Covered: 💡

• The Real Difference:
  • Weight loss = calorie deficit
  • Muscle gain = calorie surplus
  • Maintenance = caloric balance
• Common Pitfalls:
  • Overcomplicating with fad diets (e.g., detoxes, intermittent fasting)
  • Lack of food awareness (e.g., hidden calories in “healthy” foods like nuts)
• Daily Eating for Different Goals:
  • Same meals, different portion sizes depending on your goal
  • Example: Eating more of the same meals can lead to muscle gain, while eating less helps lose fat
• The Role of Protein:
  • Essential for recovery and muscle growth
  • Keeps you fuller longer, helping with fat loss
• Key Case Study:
  • A client unknowingly ate 600 calories of nuts each morning, highlighting how small miscalculations impact results
• Science-Backed Insight:
  • A study from the American Journal of Clinical Nutrition showed that any diet works for weight loss, as long as you're in a calorie deficit.
• Final Advice:
  • Don’t stress over food
  • Focus on awareness, balance, and listening to your body

Title: Hybrid Training That Works – Why We Blend Lift Fit and Hit Fit
Hosts: Loz and Jonathan
Duration: ~10 minutes
Episode: 4

In this episode, we take a deep dive into our favorite way to train - the hybrid approach. At Fit for Life, we combine LIFT FIT (strength-based training) and HIIT FIT (cardio-based training) to help our members build strong, healthy, and functional bodies.

We break down the differences between both styles of training and explain why we strongly recommend incorporating both into your weekly routine. From building lean muscle to improving heart health, we cover how LIFT FIT and HIIT FIT complement each other to deliver long-term results. Whether you're looking to lose weight, gain strength, or just feel better in your everyday life, this balanced method is the most effective way to get there.

We also touch on some of the dodgy information floating around social media and why our approach is rooted in science and real-world success.

🏋️ What We Cover:

• What is Lift Fit?
  • Strength-focused training using weights
  • Builds lean muscle, stability, and a stronger body
• What is Hit Fit?
  • Cardio-focused training
  • Improves heart health, lung capacity, and endurance
• Why Use Both?
  • Each targets different metabolic pathways
  • Lifting builds strength and burns more at rest
  • Cardio boosts fat burn during workouts and improves overall conditioning
  • You’ll be prepared for anything — even a zombie apocalypse
• Debunking Social Media Myths:
  • No, cardio doesn’t “ruin your gains”
  • HIT sessions help your body manage stress more efficiently
  • A well-rounded routine is key to a strong and healthy life
• Who This Is For:
  • Anyone looking to get fit for life, not just one aspect of it
  • Especially effective for weight loss, muscle tone, and long-term results
• Client Question Spotlight:
  • Should weight loss clients do both?
    Absolutely. Strength builds muscle for better metabolism.
    Cardio burns more calories in the session.
    Together, they make results faster and more sustainable.

Got questions? Send them in and we’ll include them in our longer format breakdown.

💬 Connect with us in person or online — we’re here to help you feel great and train smart.

Title: Redefining Fit for Life - New App, Coaching, & Studio Upgrades
Hosts: Loz & Jonathan
Duration: ~10 minutes
Episode: 3

In this episode, we bring you behind the scenes on everything new happening at Fit for Life. From celebrating the success of our Five in Five winter challenge to unveiling a full studio refresh, we're excited to share how we’re redefining what it means to be "fit for life."

We dive into the upgraded member experience, including our brand-new app, added accountability features, personalized coaching, and an exciting lineup of community events. Whether you're training in the studio or online, our goal is to support you with everything you need—from workouts and nutrition to mindset and habits.

And yes, we’re even sneaking in some new equipment (👀) and launching our 6-Week Redefine You Program to keep our community energized through winter.

💡Episode Summary:💡

🏆 Five in Five Recap

• Massive success during the start of winter
• Clients stayed consistent and motivated—even calling in "sick" to make sessions 😉
• Everyone who completed the challenge got a tee!
• Prize winners:
  🥇 Anna (new shoes!)
  🥈 Laura
  🥉 Bianca

🆕 What’s New at Fit for Life?

✨ Studio Experience Upgrade:

• Revamped member journey for both in-studio and online clients
• Focus on holistic fitness: not just workouts, but also nutrition, mindset, and habits

📱 New Member App:

• Recipes, habit tracking, check-ins, workouts
• Access to Loz for monthly coaching and support
• Includes home workouts, open studio training plans, and nutrition tracking
• Launching July 1st for all members!

🧠 Total Member Support:

• 3 levels of experience:
  1. DIY tools (content, resources)
  2. Group learning (seminars, community events)
  3. Personal coaching (Loz-led check-ins, meal/training plans)

🎉 Community Additions:

• Social Sundays
• Topic-based seminars
• More ways to connect outside of sessions

🏋️ Equipment & Online Refresh:

• New gear coming soon (stay tuned 👀)
• Refreshed Hyrox programming and 1-on-1 online coaching

🔜 What’s Next?

• Launching the 6-Week Redefine You Program to help members stay on track during winter
• Ongoing updates and content drops throughout the coming weeks

Title: Hyrox 101 – Everything You Need to Know to Crush Your First Race
Duration: ~30–40 minutes
Hosts: Loz & Jonathan.
Episode: 2

In this action-packed episode we'll dive into the rising phenomenon of Hyrox - the hybrid fitness event that's taken the world by storm. Whether you're looking to complete your first race or aiming for a personal best, this episode breaks down exactly what Hyrox involves, who it’s for, and how to train for it without overtraining or burning out.

From sled pushes and burpees to running and wall balls, we'll unpack the full format, discuss how everyday athletes can compete, and explain the unique training method used with all our Athletes, whether online or in their studio.

The emphasis? Train smart, stay consistent, and build up confidence through community and smart programming.

💡Episode Summary:💡

🏃‍♀️ What is Hyrox?

• A hybrid fitness race combining running with 8 functional workout stations
• 1km run before each station (8 total)
• Stations include: SkiErg, sled push & pull, rower, walking lunges, farmer’s carry, burpee broad jumps, and wall balls

🧠 Who Is It For?

• Anyone! Whether you're elite or just starting out
• Solo, partner, or team entry options make it accessible for all fitness levels
• Seen participants from all age groups, even into their 70s and 80s!

🏋️ How to Train (The approach we take with our athletes):

• 12-week program broken into three 4-week blocks
• Mix of:
  • 2 Hyrox-specific sessions/week (functional movements)
  • 2 running sessions/week (build cardio base)
  • 1 strength session/week (support the stations)
  • 2 full rest days for recovery and injury prevention
• Gradual build-up in intensity with a taper in the final week

🔍 Training Focus:

• Prioritize legs, grip strength, and cardiovascular endurance
• Key time traps: Sled push and wall balls
• Aim to train efficient movement patterns to avoid burnout

💬 Key Takeaways:

• You don’t need elite fitness to start - just a smart, consistent plan
• Training is personalized: meet people where they are and build from there
• The community aspect is huge—Hyrox brings people together

Title: Episode 1 – Welcome to The Hybrid Code (by Fit for Life & the Hyrox Lab)
Hosts: Loz & Jonathan
Duration: ~15 minutes
Location: Fit for Life Studio
Dog: Yes, meet Pepper🐶 our friendly Bernese Mountain Dog

In this very first episode, we (Loz and Jonathan) introduce you to the heart of our community: the Fit for Life studio and our brand-new Hyrox training company - The Hyrox Lab.

We chat through how the studio came to life, how our unique approach to training helps everyday people feel stronger, fitter, and more confident, and how we create an inclusive space for all ages and abilities.

From strength and cardio training to our run club and personalized programs, we share what makes our studio different, including our 12-week Hyrox training programs and our famous kickstart plan that gets people moving, building habits, and seeing real results.

Whether you're just starting out or looking for your next fitness challenge, this episode is your first step into the Fit for Life world - and a taste of the high-energy community we’ve built.

🏋️‍♀️ What We Cover:

• How Fit for Life Began:
  • Launched in 2019 with a mission to help people feel fit for everyday life
  • Studio opened just before COVID hit - the community kept it strong through lockdowns
• Our Training Philosophy:
  • Functional, well-rounded fitness: a blend of strength, cardio, and mobility
  • Designed to help you live better, not just lift heavier
  • Suits all fitness levels - from absolute beginners to marathon runners
• What We Offer:
  • Group classes, personal training, and run club
  • Morning, mid-morning (with crèche!), and evening sessions
  • Full access to functional strength equipment and cardio gear
• Our Approach to Results:
  • Focus on habit-building and consistency
  • Our Kickstart Program includes:
    • Weekly check-ins
    • Nutrition & training plans
    • Real results in just 4 weeks
• Introducing the Hyrox Lab:
  • Our dedicated program for the growing Hyrox community
  • 12-week tailored training blocks including technique workshops and simulations
  • Open to everyone - from first-timers to competitive athletes
• Who’s Joining Us:
  • A growing number of members aged 30 - 60+ focused on longevity, strength, and energy
  • Seeing people run their first 10K, gain strength, and build confidence - often after years of not training!

💬 Next episode: We dive deeper into what Hyrox is, why it's exploding in popularity, and how you can train for your first race (or fastest yet) with us.

🎧 Whether you're curious about fitness, Hyrox, or just building better habits - subscribe and join the community.