The Squats and Sober Thoughts Podcast Fri, 13 Mar 2026 14:05:35 -0400 http://www.maxlarocquefitness.com en-us © 2026 The Squats and Sober Thoughts Podcast yes 4a73608c-cbc1-59e4-9b82-83002e216628 Max Larocque episodic true Buzzsprout (https://www.buzzsprout.com) Trauma, psychology, spirituality, fitness, nutrition, lifestyle, comedy, Canada, uk, mental health, life coaching, healthy Max Larocque https://storage.buzzsprout.com/1juo9ttsfl75781gjb0axit3gxfh?.jpg The Squats and Sober Thoughts Podcast http://www.maxlarocquefitness.com The Art of Appreciation The Art of Appreciation You don't have to wait till you CAN'T do something to start appreciating what you CAN do!


Shoutout to Linda for the episode inspo!

]]> You don't have to wait till you CAN'T do something to start appreciating what you CAN do!


Shoutout to Linda for the episode inspo!

]]> Max Larocque Buzzsprout-17147893 Mon, 12 May 2025 16:00:00 -0600 325 7 2 full true SAST "BiteSize" Edition #1- Asking For Help Doesn't Make You Weak SAST "BiteSize" Edition #1- Asking For Help Doesn't Make You Weak Hoping to be more consistent with this approach! Let me know what you think of the more time-friendly "bite-sized" episodes!

]]> Hoping to be more consistent with this approach! Let me know what you think of the more time-friendly "bite-sized" episodes!

]]> Max Larocque Buzzsprout-17103362 Mon, 05 May 2025 12:00:00 -0600 534 7 1 full true Embracing Imperfection Through Messy Action Embracing Imperfection Through Messy Action We are back in the new STUDIO to play some catch-up over the last 2 months!

In this week's episode, I will discuss a few of the things I have been dealing with lately, dealing with grief of all different kinds and goals for the future, and where I want to take the Squats and Sober Thoughts Podcast!

Thank you for listening, and sharing, and if you enjoy the show and have listened to my inconsistent self ramble over the years I would love it if you would consider leaving a 5-star written review so I can ramble for others :)

]]> We are back in the new STUDIO to play some catch-up over the last 2 months!

In this week's episode, I will discuss a few of the things I have been dealing with lately, dealing with grief of all different kinds and goals for the future, and where I want to take the Squats and Sober Thoughts Podcast!

Thank you for listening, and sharing, and if you enjoy the show and have listened to my inconsistent self ramble over the years I would love it if you would consider leaving a 5-star written review so I can ramble for others :)

]]> Max Larocque Buzzsprout-16478527 Tue, 21 Jan 2025 12:00:00 -0700 1292 6 1 full true Zoom The Lens Out-Embodying Fitness with Daniel Yores Zoom The Lens Out-Embodying Fitness with Daniel Yores In this week's episode of the Squats and Sober Thoughts Podcast, Daniel Yores is on the show.

We chatted about the importance of acceptance when it comes to injuries both outside AND inside of the gym, finding the good within the bad and the importance of ZOOMING the lens out when living a health-oriented life.

This episode was recorded in mid-November before the chaos of moving and the holidays took over my life.

Hopefully you found value in this weeks episode, and make to check out Daniel on his socials @danielyores, as well as his podcast The Daniel Yores Podcast. As he mentioned in the show, very original show names. Well done, Daniel ;-)

]]> In this week's episode of the Squats and Sober Thoughts Podcast, Daniel Yores is on the show.

We chatted about the importance of acceptance when it comes to injuries both outside AND inside of the gym, finding the good within the bad and the importance of ZOOMING the lens out when living a health-oriented life.

This episode was recorded in mid-November before the chaos of moving and the holidays took over my life.

Hopefully you found value in this weeks episode, and make to check out Daniel on his socials @danielyores, as well as his podcast The Daniel Yores Podcast. As he mentioned in the show, very original show names. Well done, Daniel ;-)

]]> Max Larocque Buzzsprout-16379716 Sat, 04 Jan 2025 05:00:00 -0700 3015 5 5 full true Cultural Expectations and Losing 118 lbs with Dal Sekhon Cultural Expectations and Losing 118 lbs with Dal Sekhon On this episode of the Squats and Sober Thoughts podcast we have Dal Sekhon on the show. She talks about her journey of losing 118 lbs, some of the fundamental pillars she has in place with regards to ingredient prepping as a busy parent of two and the cultural struggles that come with losing weight and living a healthy and active lifestyle.

Make sure to check out Dal on instagram @nutritioncoachingbydal and please leave a 5 star written review if you found this OR any other episode of the SAST podcast!

]]> On this episode of the Squats and Sober Thoughts podcast we have Dal Sekhon on the show. She talks about her journey of losing 118 lbs, some of the fundamental pillars she has in place with regards to ingredient prepping as a busy parent of two and the cultural struggles that come with losing weight and living a healthy and active lifestyle.

Make sure to check out Dal on instagram @nutritioncoachingbydal and please leave a 5 star written review if you found this OR any other episode of the SAST podcast!

]]> Max Larocque Buzzsprout-15996054 Sun, 27 Oct 2024 06:00:00 -0600 3541 5 4 full true Diet breaks…What, why, how? Diet breaks…What, why, how? This week’s episode is going to be discussing DIET BREAKS.

We are going to cover….

-What is a diet break?

-Why would YOU consider taking a diet break?

-And, how does one go about navigating a diet break? 

If you are curious why I look at my calorie intake over the WEEK instead of focusing on the day to day, check out this vlog I recorded last year breaking down how to calculate your OWN calorie intake for a deficit/maintenance/surplus!

https://youtu.be/xaWDozP999k

]]> This week’s episode is going to be discussing DIET BREAKS.

We are going to cover….

-What is a diet break?

-Why would YOU consider taking a diet break?

-And, how does one go about navigating a diet break? 

If you are curious why I look at my calorie intake over the WEEK instead of focusing on the day to day, check out this vlog I recorded last year breaking down how to calculate your OWN calorie intake for a deficit/maintenance/surplus!

https://youtu.be/xaWDozP999k

]]> Max Larocque Buzzsprout-15905759 Thu, 10 Oct 2024 15:00:00 -0600 983 5 2 full true Earning Back My Trust Earning Back My Trust Today I celebrate 46 days sober, so it's time to catch up on what's been going on since the last episode aired 2.5 months ago.

Thank you for listening.

]]> Today I celebrate 46 days sober, so it's time to catch up on what's been going on since the last episode aired 2.5 months ago.

Thank you for listening.

]]> Max Larocque Buzzsprout-15871212 Fri, 04 Oct 2024 15:00:00 -0600 1128 5 1 full true Gathering EVIDENCE for Fat Loss Gathering EVIDENCE for Fat Loss We have a BANGER of an episode today! Here is what is on the docket...
-Why isn't the scale moving?

Muscle Gain: If you're engaging in strength training or resistance exercises, you may be gaining muscle while losing fat. Muscle is denser than fat, so it can offset weight loss on the scale.

Water Retention: Fluctuations in water retention, often influenced by factors like salt intake, hormonal changes (such as during menstruation), or changes in activity level, can mask actual fat loss on the scale.

Digestive Issues: Constipation or other digestive issues can temporarily increase your weight due to retained waste in your digestive system.

Calorie Intake vs. Expenditure: Weight loss requires a calorie deficit (burning more calories than you consume). Sometimes people underestimate the calories they consume or overestimate the calories they burn through exercise.

Lack of Consistency: Inconsistent adherence to your diet and exercise plan can slow down progress or prevent weight loss altogether.

Stress and Cortisol Levels: High stress levels can lead to increased cortisol production, which may contribute to water retention and hinder weight loss.

Lack of Sleep: Poor sleep habits can disrupt hormones related to appetite and metabolism, potentially leading to weight retention.

Medications: Some medications can cause weight gain or hinder weight loss efforts.

Underlying Health Conditions: Certain medical conditions, such as hypothyroidism or polycystic ovary syndrome (PCOS), can affect metabolism and make weight loss more challenging.

Secondly, we talk about the idea of gathering EVIDENCE for fat loss...

Changes in Clothing Fit: One of the most noticeable signs is when your clothes start fitting differently, becoming looser around the waist, hips, or thighs.

Visible Changes in Body Shape: You might notice more definition in certain areas of your body, such as increased muscle tone or a reduction in the appearance of fat in areas like the face, arms, or legs.

Decreased Body Measurements: Even if the scale doesn't budge much, you may find that you've lost inches in key areas like your waist, hips, or thighs.

Increased Energy Levels: As your body adjusts to burning fat for fuel, you may experience higher energy levels throughout the day.

Improved Performance in Physical Activities: If you're exercising regularly, you might notice that your endurance and strength have increased, indicating a decrease in body fat percentage.

Changes in Appearance of Skin: Fat loss can sometimes lead to smoother skin appearance, particularly if you've lost weight gradually and are maintaining good hydration and nutrition.

Reduction in Belly Fat: Losing fat around the abdominal area can be particularly significant for health reasons, as it correlates with reduced risk of various health issues.

Changes in Hunger Levels: Effective fat loss often involves adjustments in appetite and hunger cues, which can be a positive indicator of metabolic changes.

Improved Mood and Mental Clarity: Some individuals report feeling clearer mentally and in a better mood as they lose excess fat.

Better Sleep Quality: Fat loss can also improve sleep quality for some people, leading to more restful and rejuvenating sleep.

Please consider leaving a 5-star written review wherever you get your podcasts from! This helps tremendously and would be greatly appreciated. Please follow along on social media as well @maxlarocquefit

See you next week!




]]> We have a BANGER of an episode today! Here is what is on the docket...
-Why isn't the scale moving?

Muscle Gain: If you're engaging in strength training or resistance exercises, you may be gaining muscle while losing fat. Muscle is denser than fat, so it can offset weight loss on the scale.

Water Retention: Fluctuations in water retention, often influenced by factors like salt intake, hormonal changes (such as during menstruation), or changes in activity level, can mask actual fat loss on the scale.

Digestive Issues: Constipation or other digestive issues can temporarily increase your weight due to retained waste in your digestive system.

Calorie Intake vs. Expenditure: Weight loss requires a calorie deficit (burning more calories than you consume). Sometimes people underestimate the calories they consume or overestimate the calories they burn through exercise.

Lack of Consistency: Inconsistent adherence to your diet and exercise plan can slow down progress or prevent weight loss altogether.

Stress and Cortisol Levels: High stress levels can lead to increased cortisol production, which may contribute to water retention and hinder weight loss.

Lack of Sleep: Poor sleep habits can disrupt hormones related to appetite and metabolism, potentially leading to weight retention.

Medications: Some medications can cause weight gain or hinder weight loss efforts.

Underlying Health Conditions: Certain medical conditions, such as hypothyroidism or polycystic ovary syndrome (PCOS), can affect metabolism and make weight loss more challenging.

Secondly, we talk about the idea of gathering EVIDENCE for fat loss...

Changes in Clothing Fit: One of the most noticeable signs is when your clothes start fitting differently, becoming looser around the waist, hips, or thighs.

Visible Changes in Body Shape: You might notice more definition in certain areas of your body, such as increased muscle tone or a reduction in the appearance of fat in areas like the face, arms, or legs.

Decreased Body Measurements: Even if the scale doesn't budge much, you may find that you've lost inches in key areas like your waist, hips, or thighs.

Increased Energy Levels: As your body adjusts to burning fat for fuel, you may experience higher energy levels throughout the day.

Improved Performance in Physical Activities: If you're exercising regularly, you might notice that your endurance and strength have increased, indicating a decrease in body fat percentage.

Changes in Appearance of Skin: Fat loss can sometimes lead to smoother skin appearance, particularly if you've lost weight gradually and are maintaining good hydration and nutrition.

Reduction in Belly Fat: Losing fat around the abdominal area can be particularly significant for health reasons, as it correlates with reduced risk of various health issues.

Changes in Hunger Levels: Effective fat loss often involves adjustments in appetite and hunger cues, which can be a positive indicator of metabolic changes.

Improved Mood and Mental Clarity: Some individuals report feeling clearer mentally and in a better mood as they lose excess fat.

Better Sleep Quality: Fat loss can also improve sleep quality for some people, leading to more restful and rejuvenating sleep.

Please consider leaving a 5-star written review wherever you get your podcasts from! This helps tremendously and would be greatly appreciated. Please follow along on social media as well @maxlarocquefit

See you next week!




]]> Max Larocque Buzzsprout-15408749 Sun, 14 Jul 2024 06:00:00 -0600 1037 4 6 full true Addiction, Jiu Jitsu and Parenting with Anthony Zorzetto Addiction, Jiu Jitsu and Parenting with Anthony Zorzetto Today we have Anthony Zorzetto on the show to speak about addiction, jiu-jitsu and parenting! We had a great conversation talking about his struggles with addiction and homelessness, to now being a successful entrepreneur.

We also discuss how he will be approaching the conversation of drugs and alcohol with his kids, and the role that jiu-jitsu has played in his sobriety!

Make sure to follow Anthony on social media @mr.zorzetto or check out his website www.thepossibleprinciple.com to apply for 1 to 1 coaching

If you are enjoying the podcast, please consider leaving a 5-star written review! It helps to get the show into more ears, so thank you!

]]> Today we have Anthony Zorzetto on the show to speak about addiction, jiu-jitsu and parenting! We had a great conversation talking about his struggles with addiction and homelessness, to now being a successful entrepreneur.

We also discuss how he will be approaching the conversation of drugs and alcohol with his kids, and the role that jiu-jitsu has played in his sobriety!

Make sure to follow Anthony on social media @mr.zorzetto or check out his website www.thepossibleprinciple.com to apply for 1 to 1 coaching

If you are enjoying the podcast, please consider leaving a 5-star written review! It helps to get the show into more ears, so thank you!

]]> Max Larocque Buzzsprout-15370005 Mon, 08 Jul 2024 05:00:00 -0600 3710 4 5 full true Eckhart Tolle, The Power of Presence and July GUT CUT Eckhart Tolle, The Power of Presence and July GUT CUT In this week's episode, we talk about the Power of Presence. Earlier this week I had the pleasure of seeing Eckhart Tolle speak in person so I talk about some of the takeaways from that evening. Things get a little vulnerable halfway through the episode but after editing, it was a refreshing reminder to PRACTICE some of Eckhart's simple wisdom.


I also talk about the July 8-week GUT CUT, so tune into my social media for daily content surrounding that! @maxlarocquefit


Please consider leaving a 5 star-written review, it helps get this podcast into more ears!

]]> In this week's episode, we talk about the Power of Presence. Earlier this week I had the pleasure of seeing Eckhart Tolle speak in person so I talk about some of the takeaways from that evening. Things get a little vulnerable halfway through the episode but after editing, it was a refreshing reminder to PRACTICE some of Eckhart's simple wisdom.


I also talk about the July 8-week GUT CUT, so tune into my social media for daily content surrounding that! @maxlarocquefit


Please consider leaving a 5 star-written review, it helps get this podcast into more ears!

]]> Max Larocque Buzzsprout-15331120 Sat, 29 Jun 2024 06:00:00 -0600 1607 4 4 full true Committing To The CUT-Setting Yourself Up For Success With Fat Loss Committing To The CUT-Setting Yourself Up For Success With Fat Loss In this weeks episode we are going to be talking about the IMPORTANCE of “committing to the cut” when it comes to fat loss.  

First we will discuss choosing the appropriate DURATION for the cut, next we chat strategies during that timeframe and lastly we finish with action steps to help in making your fat loss phase as successful as possible.

Please like and subscribe and if you enjoyed this episode consider leaving a review to help grow the pod!

Also follow along on Instagram @maxlarocquefit or check out my website www.maxlarocquefitness.com

]]> In this weeks episode we are going to be talking about the IMPORTANCE of “committing to the cut” when it comes to fat loss.  

First we will discuss choosing the appropriate DURATION for the cut, next we chat strategies during that timeframe and lastly we finish with action steps to help in making your fat loss phase as successful as possible.

Please like and subscribe and if you enjoyed this episode consider leaving a review to help grow the pod!

Also follow along on Instagram @maxlarocquefit or check out my website www.maxlarocquefitness.com

]]> Max Larocque Buzzsprout-15287579 Fri, 21 Jun 2024 12:00:00 -0600 1217 4 3 full true 524lbs to 300lbs- Sustainable Weightloss with Jesse Mulley 524lbs to 300lbs- Sustainable Weightloss with Jesse Mulley In this week's episode, we welcome Jesse Mulley onto the podcast.

Jesse currently works full-time in IT but is also beginning to dabble in nutrition coaching as well. He is currently down over 220 lbs in his weight loss journey and is now helping others achieve the same results. Here are a few highlights of what we chatted about today.

-1)What was your "oh shit" moment/did you even have one?

2)What's your why?

3)Sustainable habits/behaviours/rituals that you try to adhere to on a weekly/monthly basis?

5)The interconnectedness between mental and physical health

Make sure to give Jesse a follow on social media, as he continues to post about his journey and create helpful and educational content regarding food, nutrition and mental well-being!

You can follow Jesse @progressive.overhaul on both Instagram and Tiktok.

]]> In this week's episode, we welcome Jesse Mulley onto the podcast.

Jesse currently works full-time in IT but is also beginning to dabble in nutrition coaching as well. He is currently down over 220 lbs in his weight loss journey and is now helping others achieve the same results. Here are a few highlights of what we chatted about today.

-1)What was your "oh shit" moment/did you even have one?

2)What's your why?

3)Sustainable habits/behaviours/rituals that you try to adhere to on a weekly/monthly basis?

5)The interconnectedness between mental and physical health

Make sure to give Jesse a follow on social media, as he continues to post about his journey and create helpful and educational content regarding food, nutrition and mental well-being!

You can follow Jesse @progressive.overhaul on both Instagram and Tiktok.

]]> Max Larocque Buzzsprout-15251257 Fri, 14 Jun 2024 15:00:00 -0600 2785 4 2 full true WE BACK WE BACK It's time to play a little catch-up over the last 10 months!

-90 days of sobriety vlogs on Youtube
-1,000,000 steps
-A new lady in my life

And the importance of GOAL SETTING and DEFINING YOUR FUCKING GOAL.

If you don't already, please show the podcast some love by hitting that subscribe/follow button and leaving a 5 star review! You can also check me out on socials @maxlarocquefit

]]> It's time to play a little catch-up over the last 10 months!

-90 days of sobriety vlogs on Youtube
-1,000,000 steps
-A new lady in my life

And the importance of GOAL SETTING and DEFINING YOUR FUCKING GOAL.

If you don't already, please show the podcast some love by hitting that subscribe/follow button and leaving a 5 star review! You can also check me out on socials @maxlarocquefit

]]> Max Larocque Buzzsprout-15213733 Fri, 07 Jun 2024 14:00:00 -0600 1180 4 1 full true Replacing the Bad with the Good Replacing the Bad with the Good Today we have an unintentional continuation of Tuesday's episode! As I continue implementing some of these new daily practices, this seemed like a very fitting topic to address following the first episode. I hope you enjoy it!

 

Make sure to follow along on social media @maxlarocquefit and subscribe to Youtube as well for the video formats moving forward-MaxLarocqueFit

]]> Today we have an unintentional continuation of Tuesday's episode! As I continue implementing some of these new daily practices, this seemed like a very fitting topic to address following the first episode. I hope you enjoy it!

 

Make sure to follow along on social media @maxlarocquefit and subscribe to Youtube as well for the video formats moving forward-MaxLarocqueFit

]]> Max Larocque Buzzsprout-13635924 Thu, 21 Sep 2023 14:00:00 -0600 748 4 2 full true Round and Round We Go Round and Round We Go Hello everyone! Here is a quick recap of what has been going down behind closed doors for the last few months! Appreciate your patience!

Make sure to subscribe on Youtube @maxlarocquefit if you want to see the face behind the fucks! ;-)

]]> Hello everyone! Here is a quick recap of what has been going down behind closed doors for the last few months! Appreciate your patience!

Make sure to subscribe on Youtube @maxlarocquefit if you want to see the face behind the fucks! ;-)

]]> Max Larocque Buzzsprout-13620265 Tue, 19 Sep 2023 10:00:00 -0600 961 4 1 full true Frustrated? Good, keep going. Frustrated? Good, keep going. In this weeks episode we play a little catch up over the last two weeks and discuss EMDR, the power of Breathwork and the action steps I am taking to "Slow the fuck down"

I talk about key takeaways from the book 'The Comfort Crisis' and how I am applying these lessons into my everyday life.

If you are interested in the breathwork here is Crystals information
-Crystal Alethia
grow@thrubodymindbreath.cp,

or follow her on instagram @crystalalethia

]]> In this weeks episode we play a little catch up over the last two weeks and discuss EMDR, the power of Breathwork and the action steps I am taking to "Slow the fuck down"

I talk about key takeaways from the book 'The Comfort Crisis' and how I am applying these lessons into my everyday life.

If you are interested in the breathwork here is Crystals information
-Crystal Alethia
grow@thrubodymindbreath.cp,

or follow her on instagram @crystalalethia

]]> Max Larocque Buzzsprout-12968860 Fri, 02 Jun 2023 14:00:00 -0600 2277 3 10 full true Imposter Syndrome, "Comparitis" and 13 years of Coaching Imposter Syndrome, "Comparitis" and 13 years of Coaching Today's episode is all about my evolution as a coach. Starting from the age of 14 when I began training for hockey; My first "clients" and how that has taken me to become a full-time online coach along with co-owning F.R.E.E Fitness.

I spend a brief period of time talking about imposter syndrome, or my term for it, which is “I’m not being honest with myself and those around me syndrome”

If you enjoy the show please leave a 5-star written review, it really does help me out a ton to reach new listeners!

]]> Today's episode is all about my evolution as a coach. Starting from the age of 14 when I began training for hockey; My first "clients" and how that has taken me to become a full-time online coach along with co-owning F.R.E.E Fitness.

I spend a brief period of time talking about imposter syndrome, or my term for it, which is “I’m not being honest with myself and those around me syndrome”

If you enjoy the show please leave a 5-star written review, it really does help me out a ton to reach new listeners!

]]> Buzzsprout-12882958 Fri, 19 May 2023 15:00:00 -0600 3705 3 9 full true Slow the FUCK Down. Slow the FUCK Down. In today's episode, I speak about my first session back seeing a new therapist.
-The excavation process to build a back story for EMDR.
-Implementing new Meditation practices.

Approaching healing with a lens of curiosity has been drastically different from how I have approached it before. 


Outlive---by Peter Attia
-Medicine 1.0-2.0-3.0
-4 Horseman
-Preventative vs reactive

Oh, also I have ran twice now so you can officially call me a runner ;-P

New business coaching/consulting opportunities.

Also I am running a sale till the end of May for PODCAST LISTENERS ONLY,  so stay tuned ;-)


]]> In today's episode, I speak about my first session back seeing a new therapist.
-The excavation process to build a back story for EMDR.
-Implementing new Meditation practices.

Approaching healing with a lens of curiosity has been drastically different from how I have approached it before. 


Outlive---by Peter Attia
-Medicine 1.0-2.0-3.0
-4 Horseman
-Preventative vs reactive

Oh, also I have ran twice now so you can officially call me a runner ;-P

New business coaching/consulting opportunities.

Also I am running a sale till the end of May for PODCAST LISTENERS ONLY,  so stay tuned ;-)


]]> Max Larocque Buzzsprout-12823862 Wed, 10 May 2023 12:00:00 -0600 1621 3 8 full true Squats and Stoned Thoughts Squats and Stoned Thoughts Today's episode is completely unscripted and rather chaotic so hopefully, you enjoy it :-)

I recap my trip to the mountains, how journaling stoned was one of the most INVALIDATING and helpful things I have ever done for myself and the nervousness/excitement behind starting with my new therapist!

]]> Today's episode is completely unscripted and rather chaotic so hopefully, you enjoy it :-)

I recap my trip to the mountains, how journaling stoned was one of the most INVALIDATING and helpful things I have ever done for myself and the nervousness/excitement behind starting with my new therapist!

]]> Max Larocque Buzzsprout-12732012 Wed, 26 Apr 2023 17:00:00 -0600 1618 3 7 full true Transferring Addictions from Weed to Work Transferring Addictions from Weed to Work In this week's episode I talk about the LACK of respect I have shown for my own boundaries since arriving home from Dallas.

A big takeaway from this episode is bringing curious compassion towards ourselves when we catch ourselves slipping into habits we would rather not be doing. A lapse does not need to become a relapse, and having the ability to recognize this is an important piece of the puzzle when it comes to long-term changes in every aspect of our lives.

If you enjoy the show please feel free to leave me a 5-star written review, it helps me A LOT in regards to growing this podcast to hopefully bring on some cool guests in the future!


]]> In this week's episode I talk about the LACK of respect I have shown for my own boundaries since arriving home from Dallas.

A big takeaway from this episode is bringing curious compassion towards ourselves when we catch ourselves slipping into habits we would rather not be doing. A lapse does not need to become a relapse, and having the ability to recognize this is an important piece of the puzzle when it comes to long-term changes in every aspect of our lives.

If you enjoy the show please feel free to leave me a 5-star written review, it helps me A LOT in regards to growing this podcast to hopefully bring on some cool guests in the future!


]]> Max Larocque Buzzsprout-12572018 Mon, 03 Apr 2023 08:00:00 -0600 1582 3 6 full true Fitness Simplified-Do You Need a Coach? Fitness Simplified-Do You Need a Coach? Program Timeline:6-8 weeks

3x workouts a week:

Day 1-Lower focus:

Goblet squat-3x8-12 reps

Single leg hip thrust-3x8-12 reps 

Hamstring curl-3x8-12 reps

Stationary lunge3x8-12 reps each leg

Side plank/front plank/side plank-3x20 seconds for each

Rest for 90 seconds in between each set.


Day 2-Upper focus:

Seated row-3x8-12 reps

DB/BB chest press-3x8-12 reps

Superset with Scapular wall slides-3x8-12 reps

Lat pull-down-3x8-12 reps 

DB lateral raise-3x8-12 reps

DB bicep curl-3x8-12 reps

Superset Cable rope pressdown-3x8-12 reps

Rest for 90 seconds in between each set.

Day 3-Full Body:

DB/BB Romanian deadlift-4x8 reps

Lateral lunge-3x8-12 reps

Superset Wallsit-3x30 seconds

DB 3 point row-3x8-12 reps per side

Superset DB OH extension 3x8-12 reps

Side plank/front plank/side plank-3x20 seconds for each

Rest for 90 seconds in between each set.

Legend-DB=DUMBBELL
BB=BARBELL


Nutrition-Macro breakdown

1 gram of protein=4 calories
1 gram of carbohydrates=4 calories
1 gram of fat=9 calories
1 gram of alcohol= 7 calories


Targeting DEFICIT calories:

-Goal bodyweight x12.
-Protein: Lean muscle mass X0.7gram(low end)-1 gram(high end) per pound of goal BW.

Example:

160lbs X12 =1,920 calories.

160 X 0.7=112 g/protein....160 X 1.0=160g/protein.

Fibre- Woman should be hitting 25 grams daily/ Men targeting 38 grams daily.

Fats-Target a minimum of 25% of your daily intake from healthy fats. Your hormones will appreciate you.

If you need help with your fibre, send me a DM @maxlarocquefit or e-mail me at mlarocquefit@gmail.com for a FREE Fibre E-Book!


Targeting MAINTENANCE calories:

-Goal bodyweight x15.
-Protein: Protein: Lean muscle mass X0.7gram(low end)-1 gram(high end) per pound of goal BW.

Example:

160lbs X15=2,400 calories.

160 X .7=112 g/protein...160 X 1.0=160g/protein.

Fibre- Woman should be hitting 25 grams daily/ Men targeting 38 grams daily.

Fats-Target a minimum of 25% of your daily intake from healthy fats. Your hormones will appreciate you.


Daily activity

-Target 7500 steps per day. If you want more detail on this, head over to my website www.maxlarocquefitness.com and check out my blog titled “Does 10k Steps a Day Keep the Doctor Away?”
Or click here⬇️
https://www.maxlarocquefitness.com/blog/does-10k-steps-a-day-keep-the-doctor-away

If you want to find out more on how to progress/regress any of the movements stated above, send me an e-mail mlarocquefit@gmail.com and I would be happy to send video links on how to perform each movement but also add regressions/progressions as well!

Also follow along my mentorship homies! They are all great coaches and put out free value on a daily basis that could help you along your own fitness journey!


@coachcure @jeffpachtmanfitness @austinchanfitness @allisonjparker_ @kpd.fit

]]> Program Timeline:6-8 weeks

3x workouts a week:

Day 1-Lower focus:

Goblet squat-3x8-12 reps

Single leg hip thrust-3x8-12 reps 

Hamstring curl-3x8-12 reps

Stationary lunge3x8-12 reps each leg

Side plank/front plank/side plank-3x20 seconds for each

Rest for 90 seconds in between each set.


Day 2-Upper focus:

Seated row-3x8-12 reps

DB/BB chest press-3x8-12 reps

Superset with Scapular wall slides-3x8-12 reps

Lat pull-down-3x8-12 reps 

DB lateral raise-3x8-12 reps

DB bicep curl-3x8-12 reps

Superset Cable rope pressdown-3x8-12 reps

Rest for 90 seconds in between each set.

Day 3-Full Body:

DB/BB Romanian deadlift-4x8 reps

Lateral lunge-3x8-12 reps

Superset Wallsit-3x30 seconds

DB 3 point row-3x8-12 reps per side

Superset DB OH extension 3x8-12 reps

Side plank/front plank/side plank-3x20 seconds for each

Rest for 90 seconds in between each set.

Legend-DB=DUMBBELL
BB=BARBELL


Nutrition-Macro breakdown

1 gram of protein=4 calories
1 gram of carbohydrates=4 calories
1 gram of fat=9 calories
1 gram of alcohol= 7 calories


Targeting DEFICIT calories:

-Goal bodyweight x12.
-Protein: Lean muscle mass X0.7gram(low end)-1 gram(high end) per pound of goal BW.

Example:

160lbs X12 =1,920 calories.

160 X 0.7=112 g/protein....160 X 1.0=160g/protein.

Fibre- Woman should be hitting 25 grams daily/ Men targeting 38 grams daily.

Fats-Target a minimum of 25% of your daily intake from healthy fats. Your hormones will appreciate you.

If you need help with your fibre, send me a DM @maxlarocquefit or e-mail me at mlarocquefit@gmail.com for a FREE Fibre E-Book!


Targeting MAINTENANCE calories:

-Goal bodyweight x15.
-Protein: Protein: Lean muscle mass X0.7gram(low end)-1 gram(high end) per pound of goal BW.

Example:

160lbs X15=2,400 calories.

160 X .7=112 g/protein...160 X 1.0=160g/protein.

Fibre- Woman should be hitting 25 grams daily/ Men targeting 38 grams daily.

Fats-Target a minimum of 25% of your daily intake from healthy fats. Your hormones will appreciate you.


Daily activity

-Target 7500 steps per day. If you want more detail on this, head over to my website www.maxlarocquefitness.com and check out my blog titled “Does 10k Steps a Day Keep the Doctor Away?”
Or click here⬇️
https://www.maxlarocquefitness.com/blog/does-10k-steps-a-day-keep-the-doctor-away

If you want to find out more on how to progress/regress any of the movements stated above, send me an e-mail mlarocquefit@gmail.com and I would be happy to send video links on how to perform each movement but also add regressions/progressions as well!

Also follow along my mentorship homies! They are all great coaches and put out free value on a daily basis that could help you along your own fitness journey!


@coachcure @jeffpachtmanfitness @austinchanfitness @allisonjparker_ @kpd.fit

]]> Max Larocque Buzzsprout-12426040 Mon, 13 Mar 2023 08:00:00 -0600 2031 3 5 full true Managing ADHD, Dating and Comfort Zones Managing ADHD, Dating and Comfort Zones If you have ADHD, or have ever thought you might, this episode could be very insightful for you! I start things off with a brief synopsis of the book Scattered Minds by Gabor Mate. After that we go on to discuss ways to address and manage ADHD in children, teens and adults.

I then speak about the benefits of exposure therapy in regards to getting out of your comfort zone and how that directly applies to me personally right now as I venture back into the world of dating!

]]> If you have ADHD, or have ever thought you might, this episode could be very insightful for you! I start things off with a brief synopsis of the book Scattered Minds by Gabor Mate. After that we go on to discuss ways to address and manage ADHD in children, teens and adults.

I then speak about the benefits of exposure therapy in regards to getting out of your comfort zone and how that directly applies to me personally right now as I venture back into the world of dating!

]]> Max Larocque Buzzsprout-12262055 Wed, 15 Feb 2023 14:00:00 -0700 2446 3 4 full false Decision Fatigue-Life is hard; Stop making it harder. Decision Fatigue-Life is hard; Stop making it harder. In todays episode we breakdown decision fatigue and how it effects the decisions we consciously and subconsciously make.

We talk about the symptoms of decision fatigue including procrastination, impulsivity, avoidance and indecision.

After that I discuss 6 simple strategies to improve decision fatigue and how to SIMPLIFY our lives to OPTIMIZE our lives! 

]]> In todays episode we breakdown decision fatigue and how it effects the decisions we consciously and subconsciously make.

We talk about the symptoms of decision fatigue including procrastination, impulsivity, avoidance and indecision.

After that I discuss 6 simple strategies to improve decision fatigue and how to SIMPLIFY our lives to OPTIMIZE our lives! 

]]> Max Larocque Buzzsprout-12214067 Wed, 08 Feb 2023 15:00:00 -0700 1739 3 3 full true Dopamine Nation, Boundaries and Uncomfortable Honesty Dopamine Nation, Boundaries and Uncomfortable Honesty Dopamine Nation

-The seesaw effect of a dopamine surplus/deficiency.

-The negative ripple effect that comes from our dopamine heavy choices.

-Irony of sedation vs sleep.

Boundaries with sleep/daily routines

-Sleep alarm

-Small daily habits

-Movement

-Cold exposure

-Meditation/expression

Fresh beginnings to make room for authentic connections/life

-Chasing ego over authenticity

]]> Dopamine Nation

-The seesaw effect of a dopamine surplus/deficiency.

-The negative ripple effect that comes from our dopamine heavy choices.

-Irony of sedation vs sleep.

Boundaries with sleep/daily routines

-Sleep alarm

-Small daily habits

-Movement

-Cold exposure

-Meditation/expression

Fresh beginnings to make room for authentic connections/life

-Chasing ego over authenticity

]]> Max Larocque Buzzsprout-12119609 Wed, 25 Jan 2023 15:00:00 -0700 3180 3 2 full true Compassionate Relapse Compassionate Relapse In this first episode back I discuss the direction I want to take my podcast in, where I have been and what I have been doing over these last 8 months; along with my cannabis relapse.

Relapse has a negative association, and I want to make it very clear that I am not beating myself up over this. Recovery is not always linear, along with just about every challenging situation we will inevitably encounter throughout our lives. Radical honesty is one of my mantra's for the upcoming year, and it feels DAMN good to start being honest with myself and everyone around me.

It feels good to be back :-)

]]> In this first episode back I discuss the direction I want to take my podcast in, where I have been and what I have been doing over these last 8 months; along with my cannabis relapse.

Relapse has a negative association, and I want to make it very clear that I am not beating myself up over this. Recovery is not always linear, along with just about every challenging situation we will inevitably encounter throughout our lives. Radical honesty is one of my mantra's for the upcoming year, and it feels DAMN good to start being honest with myself and everyone around me.

It feels good to be back :-)

]]> Max Larocque Buzzsprout-12071199 Wed, 18 Jan 2023 13:00:00 -0700 1549 3 1 full true