Feeling flat? You're not broken, you're human. Frank and Katie unpack the truth about motivation, why it comes and goes, and how small daily actions can reignite your spark.
This one's your gentle kick up the bum to get started again (in the nicest possible way).

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00:00 Unveiling the Myths of Motivation
03:07 The Power of Discipline Over Motivation
06:01 Building Daily Habits for Sustained Motivation
08:52 Navigating Life Changes and Motivation
11:56 Resetting Expectations and Finding One Action
14:53 The Journey of Motivation: Assessing and Adapting
18:00 Final Thoughts on Motivation and Discipline

Frank and Katie dive into the magic of community, how finding the right people can completely change your fitness journey, and your mood!. From Katie's first ever fitness holiday in Cyprus to Frank's reflections on why group workouts beat solo sweat sessions, this episode is all about connection, encouragement, laughter and a brand new word you'll want to use immediately: "Communicise."

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00:00 Introduction and Overview of the Fitness Holiday
02:54 The Importance of Community in Fitness
06:00 Finding Your Community: Different Forms and Stages
09:08 Overcoming Barriers to Community Engagement
12:13 Practical Steps to Find Your Fitness Community
14:50 The Role of Online Communities in Fitness
18:04 Navigating the Pros and Cons of Community
21:01 Final Thoughts and Encouragement to Seek Community

Ever felt like you're about to wee yourself during jumping jacks? You're not alone.
In this episode, Frank and Katie dive into the mysterious world of the pelvic floor - what it is, why it matters, and how it affects everything from workouts to everyday life. Katie even takes us through a LIVE pelvic floor workout you can follow along sitting at home or even in your car...

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Ever wondered if you can actually tone your arms? In this episode, Frank and Katie break down what "toning" really means, why spot-reducing fat doesn't work (no matter how many curls you do), and how you can build stronger, more defined arms through smart training and lifestyle habits. Simple, science-backed, and full of laughs - classic VOFR style.

Ever felt your hands give out before your muscles do? You're not alone. In this episode, Frank & Katie dive into the sneaky role grip strength plays in your strength workouts and why it could be the reason you're not lifting heavier, holding longer, or feeling stronger. Expect practical tips, laughs, and simple fixes you can try straight after listening. Hope it helps :)

You don't need to love running (yet) - you just need a plan. We'll walk you through the easiest way to start training for your first 5K, stay motivated, and actually enjoy the process. Plus, we'll share why strength and mobility work can help you run faster, feel stronger, and stay injury-free. Perfect if you've ever said, "I wish I could run, but I'm not built for it." Spoiler: you are.

If you're trying to lose weight but don't want the stress of strict diets or obsessive tracking, this one's for you.

Frank and Katie break down how to set a calorie target that actually works in real life. We cover simple formulas, practical tracking tips, and the mindset shifts that make calorie counting a tool for awareness, not anxiety.

No fads, no guilt, no perfection required. Just a down-to-earth chat about how understanding your calories can help you make progress, stay sane, and still enjoy your food along the way.

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Water. We know, it's the most boring drink in the world… BUT we all know it's importance and this week, we're tackling hydration in the least dull way possible - with a quiz! Join us as we play the Hydriversity Challenge, where we bust myths, compare water to coffee, tea, and energy drinks, and even talk about what your wee colour says about your life choices.

Whether you're a proud water guzzler or you survive purely on lattes and Monster, this episode will make you laugh, learn, and maybe even sip an extra glass today.

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