NERVA Connects

EP 026 - Inside Strength: Why Anatomy Matters in Training

Tue, 03 Jun 2025 19:51:59 GMT

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In this episode, we kick things off with our weekly 3 Questions—diving into mindset, movement, and motivation—before heading into a deep-dive conversation on one of the most overlooked aspects of training: anatomy.

We break down why understanding the anatomy of your muscles isn’t just for physios or bodybuilders—it’s essential for anyone who wants to train with intention and see real results. From learning how different muscle groups actually function, to understanding how this knowledge improves your technique, we explore how anatomy empowers smarter, more effective training.

Whether you’re new to the gym or deep into your fitness journey, this episode will sharpen your perspective and give you practical insights to optimise your workouts from the inside out.

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EP 025 - Peach Perfect - Training Glutes the Right Way

Tue, 13 May 2025 14:13:25 GMT

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In this episode, we dive deep into glute growth — the right way.

From understanding how the glute muscles actually work, to proper warm-ups, training techniques, and the role of nutrition, we cover it all. We also break down the use of resistance bands, and how they directly (and indirectly) influence glute development. Whether you're chasing strength, shape, or function — this is your blueprint to building better glutes.

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EP 024 - Understanding Blood Cancer: Insights from Dr. Dave Mathers and JK's Story (Jaraad Kader)

Tue, 22 Apr 2025 22:38:17 GMT

Join us as Dr. Dave Mathers and survivor Jarrad (JK) discuss Burkitt's Lymphoma from both medical and personal perspectives. Jarrad shares his journey through diagnosis and treatment, while Dr. Mathers provides expert insights on this aggressive blood cancer. A compelling conversation about challenges, medical breakthroughs, and the triumph of the human spirit.

After his recovery, JK founded 'How Bloody Good,' an initiative encouraging blood donation. This episode explores JK's cancer journey and his mission to help others facing similar battles. Visit their Instagram (https://www.instagram.com/howbloodygood/) to register your donation with the team.

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EP 023 - The Truth about Fitness Competitions & Competing: Is It Worth It?

Tue, 25 Mar 2025 21:42:27 GMT

In Episode 23, we dive into the world of fitness competitions—breaking down the discipline, intense dieting, and the lifestyle demands that come with it. We explore the highs, the struggles, and the real reasons people step on stage. Is it the right path for you? And more importantly, are you doing it for the right reasons? A must-listen for anyone considering the stage.

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EP 022 - Dr. Richard Kan on Pain Management & Rehab Protocols.

Mon, 24 Feb 2025 17:08:26 GMT

In this episode, we sit down with Dr. Richard Kan, a leading Sydney-based physiotherapist and chiropractor, to dive deep into the world of injury recovery and athlete rehabilitation. Dr. Kan shares his expert insights on managing lower back pain, building functional core strength, and creating effective rehab protocols that help athletes get back to peak performance. Whether you're dealing with chronic pain or looking to prevent future injuries, this conversation is packed with practical advice and proven strategies for long-term strength and resilience.

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EP 021 - Avoiding Injuries & Maximising Performance

Tue, 04 Feb 2025 17:59:12 GMT

Injuries can derail progress, but with the right approach, you can train smarter and stay resilient. In this episode, we break down the most common types of injuries, the importance of stretching, and the key differences between static and dynamic warm-ups. We also dive into essential lifting protocols for safety and the common mistakes that lead to setbacks—plus how to fix them. Whether you're an athlete or just passionate about training, this is your guide to building a body that’s strong, mobile, and injury-proof. Join [ nerva circle ] Now - skool.com/nervaplus. Our new partnership program with SKOOL curated just for you. You'll have access to Exclusive offers, Programs, Events, Content and more from Inspiring brands.

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EP 020 - Intermittent Fasting: Is It Right for You?

Tue, 21 Jan 2025 16:51:00 GMT

In this episode, we dive deep into the world of intermittent fasting — a popular eating pattern that’s been gaining traction for its potential health benefits. Is it just another fitness trend, or is there real science behind its effectiveness? We break down the pros and cons, examine the latest research, and discuss whether intermittent fasting is right for you. From weight loss to improved metabolic health, we’ll explore the facts and debunk the myths to give you a clear, evidence-based understanding of this fasting approach. Tune in to find out if intermittent fasting could be the game-changer you’ve been looking for — or if it’s just unnecessary hype. Join [ nerva circle ] Now - skool.com/nervaplus. Our new partnership program with SKOOL curated just for you. You'll have access to Exclusive offers, Programs, Events, Content and more from Inspiring brands.

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EP 019 - Strength in the Struggle : Our IVF Journey

Tue, 07 Jan 2025 17:48:07 GMT

In this heartfelt episode, we share our deeply personal journey through IVF. From the emotional highs and lows to the challenges and breakthroughs, we open up about how this experience has shaped our relationship, mindset, and approach to health and fitness. Join us as we discuss the importance of resilience, support, and hope on the path to parenthood. Whether you’re navigating fertility struggles or seeking inspiration, this episode offers a raw and uplifting perspective on overcoming life’s challenges together. Join [ nerva circle ] Now - skool.com/nervaplus. Our new partnership program with SKOOL curated just for you. You'll have access to Exclusive offers, Programs, Events, Content and more from Inspiring brands.

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EP 018 - "Barbells are DEAD" Eugene Teo's controversial fitness breakdown.

Tue, 17 Dec 2024 15:38:44 GMT

In this episode sp. - Eugene Teo breaks down asymmetry and anti-fragility in training, revealing how strategic stress builds elite athletes. He exposes how social media has transformed the fitness landscape with shallow, clickbait tactics and more. Join [ nerva circle ] Now - skool.com/nervaplus. Our new partnership program with SKOOL curated just for you. You'll have access to Exclusive offers, Programs, Events, Content and more from Inspiring brands.

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EP 017 - Training Your Surroundings for a Healthier You.

Sun, 24 Nov 2024 22:05:42 GMT

In this Episode we explore how your environment—people, work, places and habits—shapes your health, fitness, and nutrition. Learn practical tips to optimize your surroundings and build a lifestyle that supports your well-being. Join [ nerva circle ] Now - skool.com/nervaplus. Our new partnership program with SKOOL curated just for you. You'll have access to Exclusive offers, Programs, Events, Content and more from Inspiring brands.

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The Obesity Crisis: A Real Talk with Dr. Haydn Sawtell | EP 016

Mon, 11 Nov 2024 12:02:15 GMT

In this episode, our host, Lachy Sawtell, sits down with his brother, Dr. Haydn Sawtell, an anesthesiologist based in Toronto, Canada, for a deep dive into the obesity crisis. Together, they explore the staggering statistics behind obesity, its impact on both children and adults, and its growing role as a major health threat on par with smoking and gambling.

They break down the science of obesity, discussing how modern habits and societal norms have contributed to this epidemic, and how the body positivity movement, while well-intentioned, is sometimes exploited for profit in ways that obscure the real health risks. Dr. Haydn shares practical, science-backed strategies on preventing and controlling obesity and emphasises the need for systemic change to curb this rising epidemic.

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Rest and Recharge: Navigating Diet and Exercise on Vacation | EP 015

Mon, 28 Oct 2024 18:17:59 GMT

In this episode, we dive into the art of truly enjoying your holiday without letting fitness or diet restrictions hold you back. We’re breaking down the essentials of balancing healthy habits with well-deserved downtime, covering everything from how to adjust your training volume to tips for handling family meals and social gatherings with ease. You'll learn strategies to indulge mindfully, keep stress at bay, and maintain fitness without going to extremes—so you can focus on creating memories, not restrictions. Whether it's embracing "easy mode" workouts, discovering simple nutrition hacks, or finding peace in a flexible mindset, we’ll show you how to keep fit, relax, and truly enjoy your holiday break. Tune in to make the most of your time off without sacrificing your well-being ! Join [ nerva circle ] Now - skool.com/nervaplus. Our new partnership program with SKOOL curated just for you. You'll have access to Exclusive offers, Programs, Events, Content and more from Inspiring brands.

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Motherhood & Movement: Fitness Pre and Post-Partum | EP 014

Mon, 21 Oct 2024 15:58:01 GMT

Disclaimer: The content shared in this episode is based on personal experience and is intended for informational purposes only. It is not a substitute for professional medical advice. Please consult a healthcare provider/professional for personalised recommendations regarding your health and fitness.

In this episode, host Lachy Sawtell dives into the world of pre and post-partum fitness for mothers. From planning your fitness routine during pregnancy to navigating the physical and emotional changes after childbirth, Lachy shares key insights and considerations every mother should keep in mind. He discusses essential supplements, what to avoid during this transformative time, and shares his personal experience of supporting his wife through her fitness journey after the birth of their newborn. Tune in for practical tips and real-life stories that will inspire mothers to stay strong and active throughout their motherhood journey.

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The Healthy Dad: Thriving in Fitness, Family, and Life | EP 013

Sun, 13 Oct 2024 17:58:44 GMT

In this episode, we dive into the challenges and rewards of fatherhood, exploring how responsibilities and lifestyle changes impact work, family, and fitness. Join us as we discuss strategies for balancing it all, including insights from Lachy, who shares his experience as a new dad to his daughter, Delilah. We also tackle common pitfalls like poor diets, smoking, lack of discipline, and unhealthy work habits, offering practical tips to help every dad thrive in fitness, family, and life.

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I Just Don't Have The Time | EP 012

Mon, 07 Oct 2024 13:59:03 GMT

In this episode, we dive into one of the biggest challenges people face: time management. Our host, Lachy Sawtell, Head of Performance at Nerva, shares his personal experience and expert insights on how to optimise your time for both work and training. Discover practical tips to eliminate excuses, take control of your schedule, and live life to the fullest. Whether you're struggling to find time to exercise or balance a busy work life, Lachy’s advice will help you drop the “I don’t have the time” mindset and achieve your goals. Join [ nerva circle ] Now - skool.com/nervaplus. Our new partnership program with SKOOL curated just for you. You'll have access to Exclusive offers, Programs, Events, Content and more from Inspiring brands.

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Champion’s Mindset: Kurt Herzog on Elite Training and Life Beyond the Pool | EP 011

Mon, 30 Sep 2024 17:51:41 GMT

In this episode, we dive deep with Kurt Herzog, a World Champion swimmer who represented Australia. Kurt shares his unique insights on how training as a professional athlete differs from general fitness routines. We also explore his time on the Australian Bachelorette, hear about his current life, and learn about his impactful work with a remote pool project. Whether you're an athlete or a fitness enthusiast, this episode offers a rare glimpse into the world of elite sports and personal growth. Join [ nerva circle ] Now - skool.com/nervaplus. Our new partnership program with SKOOL curated just for you. You'll have access to Exclusive offers, Programs, Events, Content and more from Inspiring brands.

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From Power to Performance - Train Like a Hybrid | EP 010

Sun, 22 Sep 2024 19:43:17 GMT

In this episode, we dive into the world of hybrid athletes, exploring what sets them apart and how they excel across multiple disciplines. From balancing strength and endurance to the training methods that shape them, we break down what it truly means to be a hybrid athlete. Whether you're curious about the hybrid approach or looking to enhance your own performance, this episode offers insights into the evolving landscape of fitness and athleticism. Listen Now - Don’t miss this informative episode ! Join [ nerva circle ] Now - skool.com/nervaplus. Our new partnership program with SKOOL curated just for you. You'll have access to Exclusive offers, Programs, Events, Content and more from Inspiring brands.

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Henry Ruehland on Night Shift Work & Sleep Optimisation | EP 009

Mon, 09 Sep 2024 17:34:04 GMT

In this episode, we sit down with Henry Ruehland, a medical professional who knows firsthand the challenges of working late-night shifts. Together, we dive into the often-overlooked consequences of night work on overall health and well-being. From the detrimental effects of poor sleep to the best strategies for optimizing rest as a shift worker, Henry shares valuable insights grounded in both personal experience and scientific research. We also explore supplements that can improve sleep quality, the long-term health impacts of disrupted sleep patterns, and actionable tips to help night workers thrive. Whether you’re a shift worker or simply interested in sleep health, this episode is packed with practical advice to help you rest better and live healthier.

Henry is a Critical Care Senior Resident Medical Officer at Prince of Wales Hospital. Also a Conjoint Associate Lecturer at the University of New South Wales School of Medicine. He's a passionate surfer, and has also recently started working as a team doctor for Northern Suburbs 1st and 2nd grade rugby union club. Listen Now - Don’t miss this informative episode ! Join [ nerva circle ] Now - skool.com/nervaplus. Our new partnership program with SKOOL curated just for you. You'll have access to Exclusive offers, Programs, Events, Content and more from Inspiring brands.

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Cheat Meals and YoYo Dieting | EP 008

Tue, 27 Aug 2024 04:56:29 GMT

In our latest podcast episode, Lachy dives deep into the controversial topic around cheat meals and yo-yo dieting. He explores the concept of cheat meals, discussing the psychological and physiological impacts, and shares personal experiences that highlight why these indulgences can often be more harmful than helpful. Lachy also touches on the idea of "refeed" days and the difference between strategic dietary breaks and unsustainable eating patterns. Through engaging discussions, he uncovers the pitfalls of relying on cheat meals and how they can lead to an unhealthy cycle of yo-yo dieting, ultimately making long-term health and fitness goals more difficult to achieve.

Listen Now - Don’t miss this informative episode ! Join [ nerva circle ] Now - skool.com/nervaplus. Our new partnership program with SKOOL curated just for you. You'll have access to Exclusive offers, Programs, Events, Content and more from Inspiring brands. Hosted on Acast. See acast.com/privacy for more information.

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Bulk Up - The Muscle Gain Playbook | EP 007

Tue, 13 Aug 2024 08:04:15 GMT

In this episode, "Bulk Up - The Muscle Gain Playbook," Lachy breaks down the essentials of building muscle.

He covers the importance of an energy surplus to fuel growth, the balance between Muscle Protein Synthesis (MPS) and Muscle Protein Breakdown (MPB), and the need for progressive overload in workouts. Lachy also emphasises the importance of patience, urging listeners to adopt a long-term mindset for sustainable muscle gains. Listen Now - Don’t miss this informative episode !

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Dan Churchill on Eating for Performance, Not Just Aesthetics | EP 006

Mon, 29 Jul 2024 19:33:26 GMT

Join us as we chat with Dan Churchill, the New York-based Celebrity Chef known for his work with Olympic skier Lindsey Vonn, NBA star Dwight Howard, and Fitness icon Chris Hemsworth.

From his MasterChef appearance in Australia to his book "Eat Like a Legend", Dan shares insights on Performance Nutrition, How to Season like a Legend, and making Better Food choices. Discover fun facts about his incredibly low resting heart rate and get a glimpse of his future plans. Don’t miss this inspiring and informative episode!

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From Flab to Fit - The Fat Loss Blueprint | EP 005

Mon, 15 Jul 2024 19:06:24 GMT

In this episode, we tackle the essentials of Fat Loss, focusing on the role of Discipline, effective Calorie Management, and Sustainable Strategies.

Discover how to maintain your Physique, Balance Lifestyle demands, and Debunk common Muscle Gain myths for long-term success.

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Understanding Prostate Health and Beyond - Men's Health Expert Luke Herzog | EP 004

Mon, 01 Jul 2024 18:39:55 GMT

Join us with our very first guest episode, as we sit down with Luke Herzog (B.App.Sc. Ex. & Sports Sc.), M.Phty (Uni Of Sydney), the Founder of Duke Men’s Health and a Qualified Sports Physiotherapist based in Sydney Australia. Luke shares invaluable insights into a spectrum of crucial men's health topics, going beyond just prostate health.

This Episode delves into:

- Prostate Health & Cancer: Understanding the early signs, prevention strategies, and the importance of regular screenings.

- Pre and Post-Surgery Care: Essential precautions and steps to take before and after prostate surgery.

- Erectile Dysfunction & Incontinence: Addressing these common issues with practical advice and effective treatment options.

- Pelvic Floor Training: The significance of pelvic floor exercises in improving overall health and managing post-surgery symptoms.

- Resistance Training: How incorporating resistance exercises can help overcome various prostate-related issues.

Tune in for an informative and empowering conversation aimed at enhancing men's health and well-being.

Get in Contact with Luke Herzog : https://dukemenshealth.com.au/

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Macros and Finding your Maintenance | EP 003

Tue, 18 Jun 2024 17:14:22 GMT

In this episode 003, we explore the essentials of macronutrients and how to determine your maintenance calories for optimal health.

Host Lachy Sawtell breaks down Proteins, Fats, and Carbs, and their roles in your Diet. Learn practical tips to calculate and track your macros, understand your body's energy needs, and achieve your fitness goals effectively.

Tune in for a concise and insightful guide to mastering your nutrition.

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Basics - Training, Nutrition and Steps | EP 002

Tue, 11 Jun 2024 20:29:15 GMT

Episode 2 delves deep into the core pillars of Holistic Wellness, focusing on key areas such as Training methodologies, Optimal Nutrition Practices, and the Significance of Daily Physical Activity.

Discover expert insights and practical advice to enhance your understanding and cultivate sustainable habits for a healthier lifestyle. Tune in to gain actionable strategies and empower yourself on the path to optimal well-being.

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Introduction to NervaPlus and Our Host Lachy Sawtell | EP 001

Tue, 11 Jun 2024 19:43:24 GMT

At Nerva Group, we redefine the boundaries of Fitness and Wellness in the Luxury market through our Flagship Fit Tech mobile app [ Nerva + ]. Our mission is to empower individuals with the tools and resources they need to achieve their health and wellness goals while indulging in the epitome of luxury experiences.

What sets us apart is our dedication to delivering World Class content tailored to the discerning tastes of our luxury audience. From Nutrition to Strength and Training, Yoga and Mindfulness, Pilates and our Exclusive 360-degree Sleep Experience, we curate every aspect of your wellness journey.

Join our community to unlock exclusive access to:

Premium Nutrition Content
Interviews with Industry Experts and Athletes
Expert Q&A Sessions
Guest Speaker Webinars
Nerva Connects Podcast

Connect with like-minded individuals, engage with Top-tier Fitness Trainers and Wellness Experts, and Discover a World of Luxury Fitness.

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