Send us a text Hello and welcome to The Lenko Show in this episode we are checking in a little bit more with performance nutrition. Earlier in the week before this we held a nutrition coaching session for our clients and this was all about eating like an athlete and managing your nutrition with a more serious mindset. There are a significant number…

Send us a text Pulling no punches, first off we aren't medical professionals and we are not dishing out medical advice so please don't hop on our backs about that. We spend the main chunk of this episode talking through a Q and A I had with a Dr on Instagram about the effects of Ozempic. Underlying fact of the matter is that the benefits by far out…

Send us a text Hi there and welcome to The Lenko Show! In this episode we plot and scheme how you can go about setting yourself up to train in your home environment focusing first on the essentials and the smaller bits of kit which are very affordable and offer the most versatility. We then push that onwards and upwards to look at the bigger stuff …

Send us a text Hello and welcome to the Lenko Show! In this episode we pick through some seriously bad opinions which seem to circulate the fitness industry.. This was fun! We start with a little update on Chris' Iron Man Training and then we get stuck into the nitty gritty! Thanks for listening! Enjoy. Support the show Thanks for listening We are …

Send us a text Welcome to The Lenko Show! In this episode I sit down with my good friend, fellow coach and business mentor Matt Robinson! Join us for this in depth chat where we talk through a wide variety of topics as mentioned in the title, in addition we cover AI and the incredibly useful business tool 'Fitness OS' which Matt is developing to he…

Send us a text Welcome to The Lenko Show, the Health and Performance Podcast where nothing is off limits. In today's episode we discuss 8 common mental challenges that athletes face and put them through the filter of our own experiences as players and coaches to piece together what you can do to confront these negative limiting beliefs. Enjoy The S…

Send us a text I would like to start this one by saying that during this episode I share an invite to our monthly Elite Performance call where we will be going through go setting and breaking through to the process of creating new habits to achieve the results you truly desire. The reason we are doing this is because the new year is normally a pret…

Send us a text Yo! In this episode we follow on from discussing our top 3's in Nutrition to our top 3's in training looking at specific exercise preferences for particular goals whether it's training for speed, our preferred sets and rep schemes, if we could only do 3 exercises ever again what would we do and much more.... If you're curious and wan…

Send us a text This is a bit of a more chilled out one today, we thought about doing this just for a bit of fun so please don't mistake our answers for any typical habits and maybe try not to judge us too harshly as people! We are brainstorming and picking out our top 3's in food related categories, some of which will give you a useful path to foll…

Send us a text This is a key ingredient for high performing humans (as far as we're concerned). If you want to have success, on the pitch, at work or in your personal life then here are our 5 top tips for practicing self awareness. We also talk through a bit of an assessment of ourselves such as; - Our strengths and weaknesses - How we take feedbac…

Send us a text Yo! In this episode we talk about the adjustments you need to make with your training due to the changing weather conditions. We break this down to suit you whether you are in-season, off season, training for team / contact sports OR training for endurance sports! There are a principles which carry over for each aspect but then there…

Send us a text Welcome to The Lenko Show In this episode we discuss; - The Importance and the impact of confidence - Our own experiences of confidence including times where we were NOT confident and moments we were supremely confident. - How we built and developed our confidence AND - How we build confidence in our clients and athletes. It really i…

Send us a text Yo! Welcome to The Lenko Show! Today we get stuck into 'Functional Training' and also what it means to be a 'Science Based Trainer'. Amongst all the usual chit chat we try to go through 5 of the key aspects to functional training and their relevance such as; - What functional fitness is and the importance of replicating useful every …

Send us a text Yo! In this episode I had the privilege of sitting down and chatting with James Jowsey. We frequently talk about all aspects of training in the gym to the point where we don't actually get anything done. We endlessly talk about how we need to record a podcast together and we've finally done it! Some of the things we cover include; - …

Send us a text Welcome to The Lenko Show. In the last episode Chris mentioned he had a bit of a secret around his future training, in this episode he spills the beans!!!! We explore this in quite a bit more detail as we go into how the training is going to look and how things will shape up towards his main event. Along with this we have a chat abou…

Send us a text Yo! Welcome to The Lenko Show, in this episode we have a very frank discussion about hybrid athletes and we also go through our suggestions of what the appropriate training schedule would look like. We also have a chat through; mud runs and how our IG followers responded to what they thought the term 'Hybrid Athlete' means. Enjoy the…

Send us a text In this episode we take a little stroll back down memory lane to reflect on what our training was like as kids and the mistakes we made. This is all based on thoughts on the way we both train now and how we wish we would have done things differently as kids. There are always things we can improve on and no doubt in 5 years time we'll…

Send us a text Welcome to the Lenko Show, this episode is all about the benefits of mindfulness and how it can improve your daily life and your athletic performance. I used to be part of the club that thought mindfulness was nonsense or it was all a bit soft and fruity. The reality of the situation however is you just need to find the sort of thing…

Send us a text Yo! Welcome to The Lenko Show in this episode I had the pleasure of being in the company of biomechanics expert Ash Grossmann. There is a lot loaded into this one and way more that we wanted to discuss. The main topics we covered were; - Injuries (causes and rehab) - Sport specific training vs bodybuilding style training - Importance…

Send us a text Yo! This week we are talking Creatine and all the benefits to you and your performance! In this episode we discuss how creatine supports us in each of these key areas; Increases Energy Availability Enhances Strength and Power Promotes Muscle Hypertrophy Speeds Recovery Cognitive Benefits Enjoy the show and let us know your thoughts..…

Send us a text Yo! In this episode we are talking about some of the key factors for muscle growth and how many sets you need in order to maximize your gains! It's one of the fundamental questions facing anyone who has ever picked up a weight. Whether it's a first timer who is terrified of leaving the gym looking like the hulk or the skinny kid who …

Send us a text Yo! Welcome to The Lenko Show! This episode sadly is centered around an incredibly sad tragedy, the death of Athlete Lazar Djukic at this years CrossFit games is something which has definitely hit the CrossFit community incredibly hard and has prompted a lot of discussion in boxes around the world and amongst our clients. Although it…

Send us a text Yo! Welcome back to the Lenko Show. In this episode we will be looking back through the Olympics which are currently underway talking through some of our key highlights (not all). We obviously dip into the Boxing situation regarding the controversy between the 2 athletes previously banned by the IBA but are eligible to compete under …

Send us a text Yo! In this episode we start with some talk about the Olympics including what we've seen so far and what we are looking forward to as the competition progresses. The main subject of this episode is how to incorporate cardio into your training regime. We both talk through how we do it and a few options on how you can do it too. The la…

Send us a text Yo! In this episode we take a look at one of the recent Formula 1 Grand Prix Races which really gives us a great chance to observe competitive spirit, team play and internal communications between key players! We assess Lando Norris and Max Verstappen. Then I have a superb little recipe for you! We talk about the importance of needin…

Send us a text Yo! Welcome back to the show, in this episode I sit down with Director of Player Personnel at the Great Britain American Football Program Dean Malpass and we cover a lot! Dean runs a number of successful business and knows what he is doing when it comes to promoting a positive culture and getting attitudes and work ethics right so I'…

Send us a text England are COOKED. Starting off with venting our thoughts on the Euros final and the departure of Gareth Southgate, was he a successful England Manager? We then get down to business with training for raw power and being as explosive as possible with 10 key elements to consider including how to manipulate your training, changing exer…

Send us a text Hello and welcome back to the Lenko Show, this episode is an interesting one which has had us racking our brains about why people seemingly hate greatness... (in some cases). A lot has happened in the past week, Andy Murray has played his last match at Wimbledon, Lewis Hamilton won the British GP, Novak Djokovic was disrespected by t…

Send us a text In Ep106 ENGLAND are still in the Euros...! We start off with the football chat and then move onto how you can / should structure your training week for your sports performance. In this episode we want to make it as simple as possible for you to be able to maximize your quality on the training pitch and on match days with the balance…

Send us a text Key Takeaways England's slow tempo, lack of creativity, and players being off the same wavelength is causing poor performances Top athletes turn up consistently, put in full effort, have good habits/behaviors, are organized, and have specific shared goals Feedback should be viewed as an opportunity to improve, not taken personally On…

Send us a text Hello and welcome back to the Lenko Show, this episode kicks off with our talk about the start of the Euros and our analysis of England as well as who we think will win the tournament. Then we delve into the injury Chris experienced as a teenager and the way he was managed through the health system before finally getting the treatmen…

Send us a text Yo! Hello and welcome back to the podcast this episode is the perfect continuation from the episode we recorded last week about the frailties of success. This weeks episode is one of the key reasons that success is so fragile. Winning margins are tremendously small! Enjoy the episode and let us know your thoughts! Support the show Th…

Send us a text Yo! Welcome back to the show, in this episode we are talking about the difficulties that come along with being at the top. If you want sustained success you need to do everything in your power to make sure certain traits don't creep in. There are very particular things which will pull you down and disrupt your performance as well as …

Send us a text Yo! Welcome to 101! This week I sit down with team mate Jack Watson and we talk about the Great Britain program, his process getting to that point and his time with the Titans winning back to back National Titles. There is loads in this episode such as his biggest mistakes as an athlete, the worst thing a coach / team mate could say …

Send us a text Yo! Lovely little milestone for us to hit and with this being the 100th episode we are taking a look back at our most listened to episodes so far. Thank You for supporting us and listening to us on a regular basis, enjoy the show! Support the show Thanks for listening We are proudly sponsored by dryrobe, for outdoor gear to keep you …

Send us a text Yo! Welcome back to the podcast, this episode surrounds the key question of how much do you really need to know about why you are doing something. It's not a simple straight forward answer, ultimately it comes down to coaching and the coach - client / athlete relationship. We do discuss the obvious situation about where explanations …

Send us a text Yes, the answer is yes! This episode is centered around a study by Pastor et al 2023 which is a systematic review into the influence of strength training variables on neuromuscular and morphological adaptations in children. Basically asking the question 'is it safe'? I've always been baffled by the strength world where parents will a…

Send us a text Yo! Hello and welcome to The Lenko Show. In this episode we are discussing how often you should be strength training... inevitably this will lead us onto answering how long is a piece of string next week and how many ways are there to skin a cat the week after.... There arfe a ton of different ways toi go about your training and ther…

Send us a text Yo! Hello and welcome back to the Lenko Show, this is a strong one. We've been talking a lot recently about some of the misconceptions around strength training and hoe they can put people off from doing what is best for them. We talk about the key components of strength training and how you might aim to target specific muscle groups …

Send us a text Yo! Welcome back to the podcast. This episode is a continuation from Ep94 and is about how to handle the fear of failure and reduce the likelihood of it taking a grip of you. In this episode I break down 10 key things you can implement to help you through along with some of my own practices and how I have personally managed to combat…

Send us a text Yo! Hello and welcome back to the show. This episode is all about a fundamental fear we all have or will all have experienced to some degree. It doesn't matter who we are or what our background we come from if we are taking on an important / difficult task with an uncertain outcome we are all prone to that kick of fear and adrenaline…

Send us a text Yo! Hello and welcome back to the podcast. This episode centers around an issue that we are all susceptible to as athletes and as human beings. Comparing ourselves with others! Looking around at others can be useful but it can also be incredibly detrimental so we will be looking into strategies to control that and make sure that we a…

Send us a text Yo! Hello and welcome back to the show. In this episode I sit down with football performance coach Ben Bacon to talk through training and preparation for football performance. Ben is an experienced coach and still manages to play alongside running his own coaching business 'Your Peak Performance'. The main topics we talk about includ…

Send us a text Yo! Hello and welcome back to the Lenko Show. In this episode I talk through a really useful and simple shoulder mobility routine which is ideal if you do a lot of upper body work, play a throwing / ball striking sport OR you generally just struggle with your shoulders. Here is the link to the video on my YouTube channel. https://you…

Send us a text It's true! The world is getting FATTER! Recently data has been collected which projects global obesity to be in excess of 1 BILLION people! Obesity levels are on the rise in the UK with the adult population doubling it's levels of obesity and levels of obesity in children and adolescents has QUADRUPLED in the past 30 years! In this e…

Send us a text Absolutely NOT! This weeks episode is based on something I was sent on social media about a high volume of physical activity being responsible for Coronary Artery Calcification and the author of this particular news piece decided to title her article 'Too Much Exercise Can Kill You Especially If You're White' > In fact the Research s…

Send us a text Yo! Hello and welcome back to the Lenko Show. Hopefully you've been enjoying the show recently. This episode features another fellow Great Britain Captain Sam Fossey talking about The Manchester Titans, The Great Britain Programme, what needs to happen for Britball to get to the next level, common mistakes people make with their trai…

Send us a text Yo! Welcome back to The Lenko Show, this episode is a special one because it's the first time I've sat down with a full time pro on the podcast. I've had the pleasure of working very closely with Dean as part of Gameday Kicking over the past year or so and his story of making it to the CFL is incredible. In this episode we talk about…

Send us a text A first ever! Back to back with guest Sam Bloomfield, this time we are primarily talking about the back to back Britbowl National Champions and the journey to the very top of British American Football as the Titans look to begin their European Journey this year by playing in the CEFL competing against Europe's finest. In this episode…

Send us a text Welcome back to another episode of The Lenko Show! This one was great fun as I sat down for a chat with fellow club and country team mate Sam Bloomfield. Sam has just won back to back national titles with Manchester Titans and is fresh off an International win vs Denmark as the starting QB. We initially start with some questions from…