Between Sessions - A health and fitness podcast

Recent episodes

1. Reversing Osteoporosis: How Ping Built Unbreakable Bones at 60

   Jul 20, 2026

   When you receive a diagnosis of osteopenia or osteoporosis, it can feel like a life sentence of restriction. Once upon a time you were told to be careful, to avoid heavy lifting, and to accept fading strength as a natural part of ageing. But what if the exact thing you're told to fear is the very cure you need? In this episode, Justin, Michael, and Wade sit down with Ping, a member from EFM Magill who completely flipped the script on her bone health. Entering the gym with zero previous experience, Ping started by lifting a humble 10kg barbell. Fast forward three years—as she celebrates her 60th birthday—she is now confidently deadlifting 60kg and has actively improved her bone density in just 18 months. We dive past the clinical scare tactics to bring you a conversation full of hope, science, and practical advice. We discuss how the body responds to progressive resistance training at any age, why bones require mechanical stress to rebuild, and how Ping overcame the intimidation of the gym floor to reshape her future. If you or someone you love is navigating the fears of ageing, bone thinning, or starting a fitness journey later in life, Ping’s story will completely change your perspective on what is possible. In this episode, we discuss: The psychological shift from receiving a bone density diagnosis to taking control. How bone density loss can actively be resisted and improved through targeted movement. The progression ladder: How Ping went from a 10kg barbell to a 60kg deadlift. Overcoming the initial intimidation of entering a gym with no prior experience. Why biological age is just a number when it comes to muscle and bone adaptation. You don't have to watch your strength fade away; your bones are waiting for you to give them a reason to grow strong.

2. What 30 Years Of Watching People Lose Weight Has Taught Us

   Jul 3, 2026

   Why do some people lose weight and keep it off… while others seem to spend their lives starting over? After more than 30 years of coaching thousands of everyday Australians, we've realised that successful weight loss has far less to do with the "perfect" diet and far more to do with the habits, mindset and behaviours that people build over time. In this episode of Between Sessions – A Health & Fitness Podcast , Justin, Michael and Wade share the biggest lessons they've learned from decades on the gym floor—not from textbooks or social media, but from watching real people succeed, struggle, fail and ultimately transform their lives. We discuss: Why the fastest weight loss isn't always the most successful The surprising habits shared by people who keep the weight off The biggest mistakes people make when trying to lose weight Why motivation isn't nearly as important as people think The role of identity in long-term success Why knowledge isn't the problem—most people already know what they should be doing The impact of stress, sleep and environment on our ability to make healthy choices Whether modern weight-loss medications are changing the conversation around obesity Most importantly, we ask a simple question: If losing weight was just about knowing what to eat, why is it still so difficult? Whether you're trying to lose 5kg, 30kg, or simply build healthier habits that last, this episode offers practical insights, honest conversations and a refreshing perspective from three coaches who have spent decades helping people navigate one of life's biggest health challenges. Because lasting weight loss isn't about finding a better diet... It's about becoming the kind of person who no longer needs one. 🎧 Listen now on Between Sessions – A Health & Fitness Podcast .

3. If We Had To Start Our Fitness Journey Again...

   Jun 14, 2026

   What if everything you knew about fitness disappeared tomorrow? No experience. No training history. No shortcuts. Just an ordinary person trying to get healthier in a world overflowing with conflicting advice, fitness influencers, diet trends, supplements, apps, and endless information. In this episode of Between Sessions – A Health & Fitness Podcast , Justin, Michael and Wade tackle a fascinating question: Knowing everything we know now, what would we do if we had to start again? Drawing on decades of combined experience helping thousands of people improve their health, the team explores: The fitness advice they'd completely ignore The first habits they'd focus on The biggest mistakes beginners make What actually matters versus what people think matters How environment often beats willpower Why consistency wins over intensity every time The lessons real members have taught them over the years The conversation also dives into one of the most important topics in long-term health: Identity. Do healthy decisions create a healthy person, or does becoming a healthy person lead to better decisions? Whether you're just starting your fitness journey, getting back on track after time away, or looking for a simpler approach to health, this episode offers practical insights, honest reflections, and a refreshing reminder that success is usually built on mastering the basics rather than chasing perfection. Because if there's one thing we've learned after years in the fitness industry, it's this: The people who succeed aren't the ones with the perfect program. They're the ones who keep showing up. 🎧 Listen now and discover what we'd do differently if we were starting from scratch today.

4. UTA50 — What 50km of Trail Running Teaches You About Yourself

   May 24, 2026

   What happens when the body gets tired… but the mind still has hours left to fight? In this episode of Between Sessions — A Health & Fitness Podcast , Justin reflects on his experience completing the UTA50 — a brutal 50km ultra trail race through the Blue Mountains involving relentless climbs, technical terrain, exhaustion, and mental warfare. But this conversation goes far beyond running. We explore: What trail running is really like for people who’ve never experienced it The difference between physical pain and mental fatigue How ultra-endurance events expose your thought patterns under pressure Why some people’s mental “elastic band” eventually snaps during these races What runners discover about themselves when there’s nowhere left to hide The strange clarity, simplicity, and connection that comes from hours alone in nature Justin also shares the lessons learned from training for the event while balancing increasing business pressures and managing two gyms — and why endurance challenges often become more about identity and mindset than fitness itself. The episode also touches on Michael’s recent medical challenges, and how difficult periods of physical uncertainty can create a similar mental battle: learning how to adapt, keep perspective, and continue moving forward when the body suddenly feels unreliable. Because eventually, every endurance challenge becomes a conversation between you and your mind. And sometimes the greatest challenge isn’t the mountain… it’s convincing yourself to keep moving.

5. Training When Life Gets Busy — Identity, Energy & Doing What Matters

   Apr 27, 2026

   What happens to your training when life gets busier… new job, more responsibility, more pressure? In this episode of Between Sessions - A Health & Fitness Podcast , we move past the usual advice of “just do what you can” and explore a more powerful idea: 👉 Your identity shapes your actions - not your schedule. We dive into: Why defining the person you want to be is the foundation of consistency How busy periods expose your real priorities Why training becomes a series of constant decisions between two options The role of energy, not time, as the real limiting factor How to maintain structure when life becomes unpredictable Justin also shares a practical insight from preparing for the UTA50 while running two gyms, using voice memos and voice-to-text technology during workouts and runs to stay productive without sacrificing training. This episode isn’t about squeezing exercise into your day. It’s about becoming the type of person who trains regardless of what the day looks like . Because when life gets harder, your standards matter more, not less. 🎧 Listen now on Between Sessions.

6. Mould Exposure, Chronic Fatigue & The Illness Doctors Miss — A Real Story

   Mar 31, 2026

   What if your home or workplace was making you sick… and no one could tell you why? In this episode of Between Sessions — A Health & Fitness Podcast , we speak with Stella and Joel, a couple who experienced both chronic and acute health issues caused by mould exposure — and the long, frustrating journey to uncover the real cause. Joel shares how his symptoms started with fatigue, brain fog, and joint pain in his early 30s, before progressing to the point where he could no longer work or function day-to-day. Stella reveals her own experience with sudden breathing issues and autoimmune symptoms, later linked to environmental exposure — showing how mould can present very differently between individuals. We explore: What mould exposure actually is and how it affects the body Why symptoms are often misdiagnosed or dismissed The difference between acute and chronic exposure How environmental factors like water damage can impact health Why some people are more susceptible than others The role of exercise during illness and recovery The mental and emotional toll of long-term unexplained health issues This episode highlights an important reality: sometimes the problem isn’t your body — it’s your environment. If you’ve ever experienced unexplained fatigue, brain fog, or ongoing health issues, this conversation may change the way you think about your health. Because sometimes the hardest part isn’t getting better — it’s being believed in the first place. 🎧 Listen now on Between Sessions.

7. Gym Injuries, Back Pain & Movement Myths — With Osteopath Kieran Jamieson

   Mar 16, 2026

   Do people who exercise actually get injured more… or less? In this episode of Between Sessions — A Health & Fitness Podcast , we speak with osteopath Kieren Jamieson about what he really sees in the clinic when it comes to pain, injuries, and movement. Many people assume the gym causes injuries — but Kieran explains why the real problem is often lack of movement, poor load management, or everyday lifestyle habits like sitting for long periods . We also explore some of the most debated topics in fitness and recovery: What an osteopath actually does Whether gym training creates more injuries The truth about stretching and mobility Does foam rolling actually work? Why pain doesn’t always mean damage The most common movement problems he sees in patients What regular exercisers get right compared to sedentary people Drawing on years of experience treating athletes, runners, office workers, and everyday people, Kieran shares practical insights into how the body responds to movement, how injuries really occur, and how to stay active long-term . If you’ve ever wondered whether exercise is helping or hurting your body, this episode provides a refreshing and evidence-based perspective. Because the goal isn’t to avoid movement — it’s to move well for life . 📱 Kieran Jamieson Instagram Kieran Jamieson Osteopathy https://www.instagram.com/kieren_jamieson_osteopathy/ 🏥 Clinics / Businesses Kieran Works With Equilibrium Sports & Spinal Clinic https://equilibriumsas.com.au Chadstone Region Osteopathy https://www.chadstoneregionosteo.com.au/kieren-jamieson-osteopath/ These clinics focus on: Osteopathy Injury rehabilitation pain management sports injuries movement assessment

8. The Future of Fitness, Community & Personalisation — Featuring Andrew Perry

   Feb 15, 2026

   What does the future of fitness really look like? More technology… or more human connection? In this episode of Between Sessions — A Health & Fitness Podcast , we sit down with Andrew Perry, CEO of EFM Corporate & Franchise Support and Head Franchisor, to explore where the fitness industry is heading and why personalisation is becoming the dominant expectation across almost every aspect of modern life. We discuss: How fitness is shifting toward tailored, individual experiences The growing role of technology, AI, and wearables Why community and accountability may become more important — not less The future vision for EFM Health Clubs How meaningful human connection is becoming a competitive advantage in an increasingly digital world While technology is advancing rapidly, many people are also experiencing greater isolation. This conversation explores why the most successful fitness models of the future may be the ones that combine smart systems with genuine relationships — not just access to equipment. If you’re interested in the direction of health, fitness, community, and personal wellbeing, this episode offers practical insight into where the industry is going and what it means for everyday people. Because the future of fitness isn’t just personal — it’s connected. 🎧

9. Preseason Training or returning from holidays - there is a better way to do it

   Feb 4, 2026

   Professional athletes don’t just “get fit” when a season starts — they follow carefully planned preseason programs designed to rebuild fitness, reduce injury risk, and prepare their bodies for performance. In this episode of Between Sessions — A Health & Fitness Podcast , we break down how modern preseason training works, how it’s changed from old-school conditioning methods, and what everyday gym-goers can learn from elite sport science. We explore: How professional teams structure preseason Why training methods have evolved The science behind gradual progression and injury prevention What happens to the body after time off How to safely return to the gym after a holiday break Practical steps anyone can apply immediately Whether you’re an athlete, a regular gym member, or someone restarting their fitness journey after Christmas, this episode gives you clear, evidence-based guidance without the extremes. Because preseason isn’t about going harder — it’s about building smarter

10. 🎙️ Between Sessions — The New Food Pyramid: What’s Changed and Why It Matters

    Jan 18, 2026

    For decades, the food pyramid has shaped how we think about healthy eating — from low-fat dogma to carb-heavy bases and everything in between. But recently, nutrition guidelines have shifted again . A new version of the U.S. food pyramid has been introduced, bringing major changes in how protein, fats, carbohydrates, and whole foods are prioritised. In this episode of Between Sessions , we unpack: What the new food pyramid looks like How it differs from previous guidelines Why these changes were made What experts are saying And how the public has responded We also explore an important truth: Despite decades of official dietary advice, less than 10% of people actually follow nutrition guidelines — both in the U.S. and here in Australia. So is the issue the pyramid itself… or how we apply it? Whether you’re a gym-goer, parent, health professional, or simply someone trying to eat better — this episode cuts through the noise and gives you practical context, not dogma. Because good health isn’t about chasing trends — it’s about understanding the fundamentals. 🎧 Available now on YouTube and all podcast platforms.

11. The 6 Pillars of Health: A GP’s Framework for Living Well with Juliette Roex

    Dec 21, 2025

    What does real health look like beyond prescriptions and short-term fixes? In this episode of The EFM Health Club Podcast , we sit down with a General Practitioner, Juliette Roex, to unpack her six pillars of long-term health : exercise, nutrition, sleep, emotional wellbeing, social connection, and substance avoidance. Drawing from clinical experience, and as she emabrks on a quest as a lifestyle medicine crusader, we explore why these pillars matter, how they interact, and why addressing just one in isolation often isn’t enough. This conversation bridges the gap between medical practice and everyday life , offering practical insights into how small, consistent lifestyle choices can dramatically improve physical health, mental wellbeing, and resilience over time. Whether you’re trying to feel better day-to-day, prevent chronic illness, or support those around you, this episode provides a clear, evidence-informed framework for building better health from the ground up. If you’ve ever wondered what doctors wish people focused on before things went wrong—this is a must-listen. In our last edition of 2025, we've somehow left the best episode for last!! Follow the podcast on Instagram: @efm_health_club_podcast

12. The Habit Blueprint: How to Build Routines That Actually Stick

    Dec 7, 2025

    Why do some people seem effortlessly consistent with their health and fitness, while others can’t make a habit last more than two weeks? In this episode of The EFM Health Club Podcast , Justin, Wade and Michael break down the real science behind habits — how they form, why they fail, and what you can do today to build routines that finally stick. We unpack the four-step habit loop (cue → craving → routine → reward), why motivation is one of the least reliable tools for change, and how identity, environment design, and tiny “starter habits” can transform your health without relying on willpower. Whether you’re trying to train more, eat better, sleep deeper or reduce stress, this episode gives you the real neurological and behavioural tools to make change last. You’ll also hear practical examples from the gym floor, why some EFM members achieve long-term success, and how to avoid the common traps that sabotage good intentions. 🔧 Quick Habit Hacks You Can Start Today Stack a new habit onto something you already do (e.g., after your morning coffee → 10 squats or 10 deep breaths). Make your environment do the work (put gym clothes by the door, water on your desk, or remove the evening snack from eyesight). If you’ve ever felt stuck, inconsistent, or frustrated with your fitness habits, this episode will change the way you think about behaviour forever. Follow us on Instagram: @efm_health_club_podcast Listen on: Apple Podcasts · Spotify · YouTube

13. How the World Exercises: Japan, Scandinavia & USA vs Australia

    Nov 16, 2025

    In this episode of The EFM Health Club Podcast , we take a tour around the world to uncover how different countries exercise — and why their habits look nothing like ours in Australia. We dive into Japan’s disciplined, low-noise fitness culture, including the amazing story of Radio Taisō , a nationwide calisthenics routine broadcast every morning to millions. We explore why Scandinavian countries like Sweden and Norway have some of the highest gym membership rates on the planet , and why the United States has become the global capital of boutique studios and ultra-specialised fitness tribes. We also compare obesity rates across Japan, Scandinavia, the USA and Australia , highlighting the massive cultural divergences that shape how nations move — and why Japan’s obesity rate is a fraction of Australia’s. We look at how government-led exercise initiatives work overseas, and why similar programs struggle to take hold here. If you’re interested in global trends, cultural differences, health policy, or just want a fresh perspective on how Australians stack up, this is an eye-opening and story-packed episode. Topics include: 🌏 How Japan keeps obesity rates so low ⏰ Radio Taisō: the daily government-backed exercise ritual 🇳🇴 Why Scandinavians train more consistently than almost anyone 🇺🇸 The rise of American boutique fitness culture 🇦🇺 How Australia compares — and what we can learn 🏋️‍♂️ Why different cultures value exercise in totally different ways 🚫 Why government-mandated exercise works overseas but not here Tune in for a fascinating global look at how we move, why we move, and what Australia could borrow from the rest of the world.

14. Rewiring Movement: How the Nervous System Holds the Key to Pain, Performance & Recovery with performance coach Tom Swales

    Oct 26, 2025

    In this special episode of The EFM Health Club Podcast , we’re joined by world-renowned physiotherapist and performance coach Tom Swales — founder of the Advanced Movement Therapist (AMT) Certification and one of the most forward-thinking voices in rehabilitation and human performance. Tom shares how his nervous-system-first approach to assessment and treatment is transforming how physiotherapists, coaches, and personal trainers understand movement, pain, and performance. By focusing on how the brain and body communicate, Tom’s system helps practitioners go beyond symptoms to uncover the real causes of dysfunction and unlock lasting results. 💡 In this episode, we discuss: Why starting with the nervous system changes everything in rehab and training The difference between movement quantity and movement quality How to identify and correct muscle misalignment through better assessment What every trainer and physio can learn from Tom’s AMT system Whether you work in physiotherapy, coaching, or just want to understand your body better, this is an episode packed with insights that bridge science and practical application. 🔗 Connect with Tom Swales: 🌐 Website: www.amtcertified.ca 📸 Instagram: @swales.tom 🎥 YouTube: Tommy Swales 💼 LinkedIn: Tom Swales 🎧 Available now on Apple Podcasts, Spotify & YouTube.

15. The Top 20 Exercises of All Time — and the #1 Might Surprise You!

    Oct 19, 2025

    After weeks of votes, debates, and discussion — the results are finally in! 💪 In this special episode of The EFM Health Club Podcast , we count down the Top 20 Exercises of All Time and reveal the #1 spot: the Chest Press . Joining the crew for this ultimate fitness debate are three special guests from across the EFM network: 🏋️‍♀️ Mary-Anne Woods from EFM Mawson Lakes 🏋️‍♂️ Mick Drewett from EFM Kawana 🏋️‍♂️ Sean Kinchington from EFM Victoria Park Together, we break down what makes these movements so effective, discuss how different EFM clubs approach training, and share smart alternatives to help every member get the most out of their workouts. 🔥 Expect strong opinions, expert insights, and plenty of laughs as we crown the greatest exercise of all time! 🎧 Available now on Apple Podcasts, Spotify & YouTube. #EFMHealthClubPodcast #efmfit #Top20Exercises #ChestPress #StrengthTraining #FunctionalFitness #EFMHealthClubs #FitnessCommunity #WorkoutCountdown

16. Confessions from the Gym Floor: What We’d Change About Fitness

    Oct 6, 2025

    In this brutally honest (and slightly therapeutic) episode of The EFM Health Club Podcast , the team gets real about the things in the fitness world that drive us crazy — from bad gym etiquette to obsession with trends, phones, and “all-or-nothing” training mindsets. We’re calling out the habits that kill motivation, waste time, and ruin great gym vibes — and sharing how to flip them into better, more effective training practices. Expect laughs, relatable moments, and maybe a few guilty nods from everyone listening. 💬 Topics include: Gym etiquette that gets under our skin Why chasing fads can hold you back The power of small, consistent effort over “perfect” workouts How to keep gym culture positive and welcoming for everyone 🎧 Available now on Apple Podcasts, Spotify & YouTube. 💪 Listen, laugh, and let’s build a better gym culture together.

17. Inside EFM: Why We Coach, What We Love, and the Top 20 Exercises Countdown

    Sep 14, 2025

    In this episode of The EFM Health Club Podcast , we turn the spotlight inward and share what makes us tick as coaches and franchise owners. From the joys of running an EFM club to the exercises and training concepts we personally love , this episode is part storytelling, part inspiration, and all about the values that make EFM unique. We also dive into our Top 20 Exercises of All Time countdown —a celebration of the moves that shape strength, fitness, and community in every EFM club. And now, it’s your turn to get involved. 👉 Cast your vote here: https://forms.gle/9a2TUNwKGVSxEXxg9 Whether you’re an EFM member, fitness enthusiast, or just curious about what makes our gyms and trainers different, this episode offers a fun, behind-the-scenes look at the passion driving the EFM community. 🎧 Available now on Spotify, Apple Podcasts, YouTube & more.

18. Boxing for Every Body: Why You Shouldn't Be Afraid to Hit the Pads with Thump Boxing's Adam Jenzarli

    Sep 4, 2025

    In this high-energy episode of The EFM Health Club Podcast , we step into the ring with Adam Jenzarli , Owner of Thump Boxing , to unpack why boxing fitness is one of the most effective, empowering, and accessible workouts for all fitness levels —no gloves required! Whether you’re a complete beginner, a seasoned trainer, or a gym owner looking to level up your programming, Adam explains how boxing goes far beyond combat—it's about building confidence, improving coordination, burning serious calories , and even enhancing mental resilience. 💬 We discuss: Why boxing is the ultimate full-body workout (even for non-athletes) How to make boxing feel less intimidating and more empowering The biggest mistakes people make when teaching or doing boxing without proper guidance Why boxing certification is a must for personal trainers and gyms alike How boxing can be adapted for kids, older adults, anyone really! Whether you're punching for fitness, stress relief, or fun, this episode will have you itching to lace up. 🎧 Available on: Apple Podcasts | Spotify | YouTube 🔗 Connect with Thump Boxing: thumpboxing.com.au

19. Unlocking the Mind: How Hypnosis Can Transform Your Health & Fitness 🎙️ With special guest Louise Webster – Just Imagine Health

    Aug 17, 2025

    What if the biggest barrier to better health isn’t your body... but your mind? In this eye-opening episode, we’re joined by hypnotherapist Louise Webster from Just Imagine Health to explore how hypnosis can help overcome the hidden mental blocks that hold people back from making lasting change. From breaking bad habits and overcoming exercise resistance to addressing emotional eating and subconscious self-sabotage, Louise shares practical insights and surprising truths about the power of the subconscious mind. 🔍 We dive into: What hypnosis really is (and what it’s not) How it can help with motivation, consistency, and habit change Common mental roadblocks around fitness and weight loss Why some people believe “nothing works for me”—and how hypnosis helps Busting the myth: “You must be easily hypnotised for it to work” Whether you’re a sceptic, curious, or just looking for a fresh approach to health and wellness, this episode will give you a whole new perspective. 🔗 Learn more about Louise’s work at : justimaginehealth.com.au

20. 🎙️ Unpacking Australia’s Exercise Crisis. Are We Really Just Lazy?

    Aug 4, 2025

    In this thought-provoking episode, the crew welcomes Michael Dewson to tackle one of the most polarising topics in health: Why don’t more Australians exercise? Is it laziness, lack of education, or a failure of public health policy? We unpack fresh ideas that go far beyond the usual “just move more” advice — from rethinking how Medicare could support preventive exercise, to the hidden friction points that stop people from ever stepping into a gym. Is it really a matter of personal responsibility, or is the system set up to fail us? 🔍 Topics discussed: Why “laziness” is often a symptom, not the cause Whether the government should shift focus from adults to children’s health Why education alone doesn’t lead to action Should private health insurers and Medicare subsidise gym memberships? What real support and motivation actually look like This episode will challenge assumptions, offer practical ideas, and help you rethink how we tackle Australia’s health crisis — one step (or squat) at a time. 🔗 Listen now on Spotify, Apple Podcasts, YouTube and all major platforms. 📲 Follow us on Instagram: @efm_health_club_podcast