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© 2025 Fish & A Rice Cake
Description
Our explicit opinions, rants, mistakes and lessons from our lives in fitness!
Join Jake & Jake on the couch,
Every week we sit down to spill the beans on all the little dark and dirty secrets of the fitness industry.
There's some good, some bad and definitely some ugly!
We're going to give you everything we know to help you cut through the fitness 'guff' that plagues our screens and minds.
We're keeping it simple, straightforward and if you've got a sh*t sense of humour like us, just a bit entertaining.
(But not too entertaining, we can't have Jake thinking he could make it in stand up again!)
So whap the kettle on, put your feet up and prepare yourself,
For the (actually educated) fitness rants of two normal blokes/coaches at the top of their game!
89 Episodes
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A personalised Training programmeA nutrition planWeekly check ins24/7 WhatsApp support...God we're boring ourselves just writing that out...😴 Let us tell you now, that isn't what Online Coaching is. Not to us at least anyway. Online coaching isn't about the "features" it's about knowing how, when and why to use them with each person you work with. At a time now where AI & automations seem to be running the show with how most coaches work, We believe they're the LAST thing a coach sh...
We're not saying to go out and raid the next GASP clothing sale, Or order so many supplements you pop more pills than Pete Doherty back in his hay day. And you certainly don’t need to eye up the mahogany wood stainer and a pair of speedos to step on stage. But bodybuilders are the ELITE of changing and controlling their physiques. They have it nailed down. So maybe we should be paying them more respect and attention instead of demonising them saying, "Get in shape without eating chicken ...
You've probably had enough of our moaning by now. Who could blame you? So this week we brought in 2 lads who know a thing or two about putting the excuses aside and getting in damn good shape. The boys who are calling out the fat loss "wet wipe" behaviour that's plaguing the industry! So we got Geoff & Ben on to talk through exactly what these behaviours are, How they're holding people back, And how to make sure you don't become a fat loss wet wipe in 2025! So grab a coffee, Get comfy, An...
There’s no winging it anymore 😂 What were once peaceful mornings of lie ins, quiet coffee’s and going with the flow. Have become a battlefield for chaos, mess and a military precision plan of attacks for the week. We’re not here to tell you how we think you should parent, We’ve barely figured that one out ourselves! But this is how becoming Dad’s (not together we should add), Has changed our training, nutrition, And not to be dramatic, But entire lives...😂 This is how we’re just abou...
Call it controversial, call it truthful, call it whatever you want. But you see more people walking around lean than you do walking around with tonnes of muscle! Why? Because building muscle is way harder than losing body fat! We're not saying getting lean is easy, far from it. But at least when you do you can see it working. Building muscle? Not quite the same. We've spent years stuck in the loop of, Wanting to get bigger,Eating loads of food,Getting fat before we build any muscle,Dieting ba...
Back when we got into coaching "business mentors" were not a thing. We would spend all of our spare time and money on our education and focusing on becoming a better coach. Crazy, right? The first 5 years for us as coaches were spent, LearningDoing courses,Going to seminars,And getting coached.All with the goal of becoming the absolute best coach we could. It's why now 7 years down the line we're able to work with nearly 100 clients each, Get 40+ jaw dropping photoshoot results every single y...
Start easy, Have a “priming phase” Begin at maintenance, Take it steady, And make small gradual changes to the diet over time so you don’t scare them off. This is what we use to do thinking regardless of someone coming to use for “fat loss”, This was what was best for the client. And you know what happened? They got no results and they left after about 12 weeks. You can’t build a reputation and business off that can you… So we changed things up. We started going aggressive, We gave ou...
"Jake how do I get my clients to check in on time?" "Jake my clients don't stick to their targets?" "Jake how I do get my clients to buy into the process?" Our response to these questions always be the same, Well, are you doing those things AND showing it? Because if you're not, That's why. That's where you start to fix the problem. We will say this until we're blue in the face, Great coaches are ALL at some point, great clients. And that's why they not only become great coaches, But why they...
Its September 1st, The summer holidays are over, The BBQ's finished, The socials, beers & burgers all packed away for another year. And you're left looking down at the unwanted pounds, Wondering how to get back into the 'routine' And even if you do, What the best thing to do is. How can you start to get yourself back on track so that next year, You're bigger, leaner, happier & able to enjoy yourself the same without all the worry and summer pounds. So we're going to tell you. Everyt...
Fat loss Fat loss Fat loss... That's all you ever hear people talk about. "Try this diet" "My top fat loss hack" "How to drop X weight fast" But no one ever talks nearly enough about what comes after the diet. What happens when you'e lost the weight? When you've got lean, When the diet is done. What then? Just go back to what you were doing before and put it all back on? Go into a bulk and get fat quicker than you wanted? Not great options are they. And that's our point. No one talks about wh...
Want to build a successful coaching business? Then STOP focusing on this one thing too much... Money. Look we get it, Everyone likes money, you've got bills to pay you want to earn more. There's nothing wrong with that. But when a new client signs up with you, If your first thought is how much more money you're now earning and not how you can help that person. You're looking at it the wrong way. Equally when a client leaves if you instantly think about how much less you're now earning and now...
If someone came to you with 50kg to lose and told you they expect to be shredded in 6 months, You'd tell them they're living in cuckoo land wouldn't you? Yet we see so many coaches coming into this industry, And because of the unrealistic expectations "mentors" are setting them. They expect to go from 0-50 clients in no time at all. And then they're left disappointed when it doesn't happen, like they're the odd one out. So we're putting the record straight. We are going to show you our number...
"Chat GPT won’t ever replace coaching" Says the coach using it to, Write their content Create training plans Give nutrition targets Give check in feedback … You can see the problem here can’t you? The truth is we’re seeing so many coaches that without realising it are starting to put themselves out of business! Here’s the thing, AI is obviously a great thing. And we’d be lying if we said we didn’t use it in our own business. But you have to know HOW and WHERE to use it. Because so man...
What does an online coach actually do? Like, beyond the check ins and training plans, What do our days actually look like? I mean we're pretty sure most people don't really know what the job involves. In fact we're positive our families don't have a clue. So we've decided to roll back the curtain, And go through what not just our days look like, But our entire week! What we spend our days doing, The jobs we have to do, the hats we have to wear, How we structure it, And get through it al...
The magic pill of the fitness industry, Everyone thinks a peak weak will take you from Butterbean to Bumstead with a few little tricks, But as we've ranted about time and time again, they won't. Because if they we're that effective for making you look insane, Don't you think every coach would do a "peak week" from week 1... Now that's not to say they don't have their place if you're lean enough to use one. And when you are there are COUNTLESS ways you could do it. BUT, For every right...
"I just want a good work life balance" “My mrs doesn’t want me on my phone in the evening” “I’d like to be able to not work weekends” Who doesn’t want to make a comfortable living whilst sipping Mai Tai's on the beach, Move to Dubai, minimise client check in time, automate as much as you can. Living the online coaches dream right? That promise you’re sold to build a business in no time at all, Is it actually true? Can you build a coaching business from the ground up, with balance? Well we're ...
Sometimes you have to go low. Apple bottom jeans low... But when you do, you need to know how to do it the smart way. So instead of just telling you, We showed you. Whilst we sat down for this ep we were halfway through a 1,000 calorie diet day! To go through exactly how we would get those 1,000 calories in! What we would eat, When we would eat, And what we would expect! This is how we would diet on 1,000 calories a day, So that next time you have to go low, You know how to smash it...
The HYBRID ROCKSTAR is in the house! Yeah, apparently that's what HYROX actually means... And yet people still take part? Madness. Jake just went and smashed his first ever solo HYROX event in Glasgow, So we sat down to get his thoughts on the whole day. Did it live up to expectation? Was it actually that hard? Would he do it again? And why the f*ck he ran EXTRA LAPS during the race! You might get just the slight sense that whilst Jake is buzzing with his achievement, Dave isn't a fan... But...
4am: Alarm goes off 4-7am: Work block 1 7-8am: Get Lilo up and ready for the day 8-10AM: Work block 2 10-11am: Walk the dog 11-1pm: Work block 3 1-2pm: Gym 2-5pm: Work block 4 5-6pm: Walk the dog 6-9pm: Relax with the family 9-11pm: Work block 5 11pm Sleep Following that daily routine 5 days a week & half a day on a Saturday, A day that still starts at 4am, Dave managed to, Drop 7.5kg in 6 weeks Hit 12,000 steps a day Train 4 times a week Run a business And all whilst organising t...
Thinking a coach should be in shape, Is seen as controversial. You get branded toxic, unrealistic, setting people up for issues with their body or food. But is it really? Or is it because the people who preach that couldn't get in shape themselves without issues, So now they project that outcome onto everyone else…? Ironically too, You ask those same people to name some of the better known, followed and liked people in the industry and they say, Your Jeff Nippards, Mike Thursto...
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