Train.Eat.Think

In this episode, Ben and Francis discuss the psychological aspects of fitness journeys. How to make rational decisions amidst emotional reactions and the importance of patience. As always we share real world examples and practical advice for sustainable progress. Key topics Psychology of dieting and training. Role of coaching and data in decision making. The importance of patience and long term perspective. Scale weight fluctuations and their causes. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

In this episode, Francis and Benjamin discuss the realities/pitfalls of main gaining, debunking myths, and sharing practical insights on muscle building and fat management. We take deep dive into who can benefit from main gaining, how to implement it effectively, and common errors to avoid. Don't believe the hype on this term! Key Topics Definition of main gaining and who can benefit The realworld application versus scientific theory The importance of slight surplus and disciplined tracking Psychological aspects of staying lean and gaining muscle The role of coaching and accountability For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

This weeks episode explores how busy professionals can achieve fat loss and muscle building despite demanding schedules. Francis and Ben discuss practical strategies for training, nutrition, and lifestyle adjustments tailored to a demographic with high responsibilities and perhaps also travel commitments. Key Topics Challenges faced by busy professionals in fat loss and muscle building Importance of behavioral change and psychology in fitness Effective training splits and nutrition strategies for eating out and travel Role of steps and daily activity in energy expenditure Sleep and stress management for optimal results Ownership and mindset in achieving fitness goals For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

Should you go below 10% bodyfat? In this episode, Francis Melia and Benjamin Yeezus discuss the realities of extreme body fat reduction, competition prep, mental and physical challenges, and strategies for success. We ask should you push it this far? Or where is a reasonable stop point before the juice is not worth the squeeze for most. Francis is in the throws of his first natural bodybuilding competition prep and Ben has competed multiple times before. We share our personal experiences, insights, and practical tips for those aiming to get to 10% body fat and then what it takes to get a stage ready physique. Should you or should you not? Listen in. Key Topics The timeline and planning of a contest prep Physical and mental challenges of reaching 10% body fat and below The importance of coaching and objective feedback Strategies for maintaining muscle and energy during prep The role of accuracy and consistency in dieting Managing energy levels and psychological aspects of self talk ....and more! For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

In Episode 22 we are joined by our very first ever special guest Dean Turner, where he shares his journey from starting his journey to becoming a highly respected coach with over 120K followers on X. We dive into his training philosophy, the importance of consistency, realistic expectations, and the role of social media in shaping perceptions of body transformation. Also we find out does Dean really hate barbells that much ? :D Key Topics Dean's journey so far...... The significance of realistic expectations and long term planning The debate on barbell lifts versus machine-based exercises The psychology behind dieting, bulking, and cutting phases The impact of mindset and mental health on training success The role of community and positive mindset in fitness For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

This weeks episode is all about strategies on how to avoid but also recover from putting yourself in a "dieting hole". We emphasise the importance of proper planning, psychological resilience, and strategic refeeding. As always we share practical tips for maintaining progress and mental health during fat loss journeys. Key Topics include: Importance of proper planning before dieting Psychological aspects of fat loss and hunger management Role of refeed days and diet breaks in recovery Managing scale fluctuations and psychological stress Training and nutrition adjustments during fatigue The impact of sleep and caffeine on fat loss For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

Episode 20 of Train. Eat. Think sees Benjamin and Francis share their personal experiences and coaching insights on building muscle from the start, avoiding common mistakes in your fitness journey, and optimizing recovery. We discuss practical tips for beginners and seasoned lifters alike to enhance their fitness journey, avoid the mistakes we made and saving time/effort/energy to get rewarded for your hard work and removing the guesswork. Key topics Common mistakes made by beginners and experienced lifters Importance of coaching and experience in training The role of tracking and recording workouts Effective recovery strategies and deloading Myths about nutrition, supplements, and training timing The impact of environment and mindset on progress For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

In this episode, Francis and Benjamin delve into the intricacies of effective leg training, emphasizing the importance of intensity, frequency, and mental toughness. We have both built and helped our clients build BIG legs....after all they are 50% of your physique. We don't skip leg day and on this episode we don't skip any advice or insight into how to maximise and unlock your leg development potential. Key Topics Importance of leg training for overall physique Psychological barriers to training legs Training frequency and volume for optimal growth Push sets to failure and unlocking extra reps Exercise selection and consistency Mental toughness and motivation in leg workouts Progressive overload and tracking reps Recovery and rest periods for heavy lifts For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

In episode 18, Ben and Francis share practical tips, experiential advice and mindset strategies for maintaining fitness + nutrition while traveling. How to make plan ahead, make smart food choices, and adapting routines in unfamiliar environments - you just need a framework ;) Key Topics covered... Planning ahead Adapting routines - nutrition and training Mindset strategies for staying motivated and positive Practical hacks like coolers, portable equipment, and meal prep Handling travel delays and speed bumps effectively Sociability and social eating while maintaining goals For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

In this episode, Francis and Ben discuss the critical first four weeks of a dieting phase, focusing on setting expectations, training, nutrition, and mindset to ensure a successful cut. Join us as we share practical tips, mental models, and real world insights to help you optimise their fat loss journey. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

In this episode, Benjamin Yeezus and Francis Melia answer a wide range of questions asked from our listeners - about training, nutrition, and mindset, providing practical advice for hobbybuilders and gym enthusiasts of all levels. We look forward to having episodes like this every so often. We welcome any questions you have and we can deep dive on any topics you wish. Thanks for listening and enjoy. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

Ever wondered if training fasted is actually holding you back? 🤔 Many think it’s a shortcut to fat loss but training on empty can actually hinder your performance. Episode 15 of Train. Eat. Think. sees Francis and Benjamin delve into the nuances of fasted training, we also cover nutrition strategies for reversing diet phases a question put to us from one of our clients. Finally we debunk common myths about metabolism. Join us as we share practical tips to optimize performance and long term progress in your fitness journey. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

Episode 14 of Train. Eat. Think covers the "Think" part of our podcast. The Psychology of Lifting join Benjamin Yeezus and Francis Melia as we look deeper into training, motivation, discipline, and how mental resilience impacts physical performance and life success. We share our personal stories, practical coaching tips, and insights on overcoming mental barriers to achieve fitness goals. Topics covered in Episode 14 include: The difference between motivation and discipline. The importance of mental resilience in training. Setting realistic goals and expectations. The role of structure and routine in success. Handling heavy lifts and mental preparation. The impact of social media on self perception. As always thanks for all the support and any topics you would ever like covered just let us know :) For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

Episode 13 and Francis Melia/Benjamin Yeezus explore the balance between old school lifting principles and modern science based approaches. Join us as we discuss old school lifting principles (60s,70s, Arnold era), science based training and modern exercise science, highlighting the importance of intensity and effort in training/recovery and RESULTS! For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

This episode features insights from coaches Francis Melia and Benjamin Yeezus on mistakes made in the muscle building phase, avoiding these common mistakes, setting realistic expectations, and maintaining routine amidst busy lives. Listen in and learn how to structure your improvement season for maximum gains and longevity. Don't let your next cut have no results to show! For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

In this episode, Francis and Ben discuss the common struggles our clients and we have faced during a cutting phase. It can be a challenging part of your journey, filled with obstacles and confusion. Having walked the walk multiple times both as athletes and as coaches, you’ll learn how to manage things like hunger, meal timing, and decision fatigue effectively especially the leaner you get! For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

The Power of Coaching: Why Everyone Needs Guidance Hobbybuilders and lifestyle fitness enthusiasts alike may wonder, "Do I really need a coach?" The answer is a resounding yes and yes even coaches need a coach! In this episode Francis and Ben talk about being coached and how this has helped them be better coaches also. Walking the walk and talking the talk in their own journeys with busy lives there is a need to be held accountable and given support. They also share our ups, downs and how having a coach makes all the difference. Indvidual struggles and learning that has helped develop their physiques and knowledge in order that to better serve clients. Also discussed is the importance of understanding, empathy, emotional guidance and providing motivation, focus and ultimately RESULTS. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

This episode offers insights on rest times between sets, why 1 rep maxes should be avioded - even for Powerlifters! We cover hypertrophy based training, rest times, injury prevention, and mental resilience in bodybuilding. Francis and Ben also discuss the practicality, personal/coaching experiences and strategies to optimize muscle growth and stay on course for your goals all while staying safe in the gym. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

In episode 8 of the Train. Eat. Think Podast Francis and Ben explore the nuances of training splits, emphasizing the importance of exercise selection, recovery, and mindset over rigid frameworks. We also discuss how to optimize muscle growth through smart programming, intensity, and consistency. Something we prioritise and value when working with clients. Train hard, but also train smart and get rewarded. Enjoy the show and get in touch. We love all levels of feedback. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D

Join Ben and Francis as this week we delve into effective training strategies for upper body including - chest, shoulders, back, and arms, sharing expert insights, exercise tips, and common pitfalls to avoid. Perfect for fitness enthusiasts of any level, looking to "optimize" and stay safe in their workout routines. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D