Train.Eat.Think

Francis Melia + Benjamin Yeezus

Train.Eat.Think podcast

We are 2 coaches with a passion for positivity and developing our clients and ourselves.

We work with anyone who has a goal to improve their fitness, training, nutrition and lifestyle.

That includes regular gym goers, home gym users, those returning to gym after a lay off all the way to competitive bodybuilders / powerlifters / strongman.

We are problem solvers that meet you where you are at and take you to the level you want to be at - the next level - creating the best possible version of you.

Our podcast episodes will cover every topic across the training and nutrition spectrum with a little mindset thrown in for good measure.

Join us :D

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20 episodes
Updated Wednesday

Episodes20

Newest first

Wednesday · 1 hr 6 min
Train. Eat. Think. Episode 20 Starting from Zero...
Episode 20 of Train. Eat. Think sees Benjamin and Francis share their personal experiences and coaching insights on building muscle from the start, avoiding common mistakes in your fitness journey, and optimizing recovery. We discuss practical tips for beginners and seasoned lifters alike to enhance their fitness journey, avoid the mistakes we made and saving time/effort/energy to get rewarded for your hard work and removing the guesswork. Key topics Common mistakes made by beginners and experienced lifters Importance of coaching and experience in training The role of tracking and recording workouts Effective recovery strategies and deloading Myths about nutrition, supplements, and training timing The impact of environment and mindset on progress For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
July 30 · 1 hr 2 min
Train. Eat. Think. Episode 19 - How to Build Bigger Legs?
In this episode, Francis and Benjamin delve into the intricacies of effective leg training, emphasizing the importance of intensity, frequency, and mental toughness. We have both built and helped our clients build BIG legs....after all they are 50% of your physique. We don't skip leg day and on this episode we don't skip any advice or insight into how to maximise and unlock your leg development potential. Key Topics Importance of leg training for overall physique Psychological barriers to training legs Training frequency and volume for optimal growth Push sets to failure and unlocking extra reps Exercise selection and consistency Mental toughness and motivation in leg workouts Progressive overload and tracking reps Recovery and rest periods for heavy lifts For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
July 22 · 1 hr 3 min
Train. Eat. Think. Episode 18 - Staying "Locked In" While Travelling?
In episode 18, Ben and Francis share practical tips, experiential advice and mindset strategies for maintaining fitness + nutrition while traveling. How to make plan ahead, make smart food choices, and adapting routines in unfamiliar environments - you just need a framework ;) Key Topics covered... Planning ahead Adapting routines - nutrition and training Mindset strategies for staying motivated and positive Practical hacks like coolers, portable equipment, and meal prep Handling travel delays and speed bumps effectively Sociability and social eating while maintaining goals For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
July 14 · 1 hr 4 min
Train. Eat. Think. Episode 17 The "Beginning" Phase of a Cut
In this episode, Francis and Ben discuss the critical first four weeks of a dieting phase, focusing on setting expectations, training, nutrition, and mindset to ensure a successful cut. Join us as we share practical tips, mental models, and real world insights to help you optimise their fat loss journey. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
July 7 · 1 hr 4 min
Train. Eat. Think. Episode 16 - Q and A
In this episode, Benjamin Yeezus and Francis Melia answer a wide range of questions asked from our listeners - about training, nutrition, and mindset, providing practical advice for hobbybuilders and gym enthusiasts of all levels. We look forward to having episodes like this every so often. We welcome any questions you have and we can deep dive on any topics you wish. Thanks for listening and enjoy. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
June 30 · 1 hr 4 min
Train. Eat. Think. Episode 15 - Is Lifting Fasted Good or Bad?
Ever wondered if training fasted is actually holding you back? 🤔 Many think it’s a shortcut to fat loss but training on empty can actually hinder your performance. Episode 15 of Train. Eat. Think. sees Francis and Benjamin delve into the nuances of fasted training, we also cover nutrition strategies for reversing diet phases a question put to us from one of our clients. Finally we debunk common myths about metabolism. Join us as we share practical tips to optimize performance and long term progress in your fitness journey. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
June 23 · 1 hr 4 min
Train. Eat. Think. Episode 14 - Psychology of Lifting
Episode 14 of Train. Eat. Think covers the "Think" part of our podcast. The Psychology of Lifting join Benjamin Yeezus and Francis Melia as we look deeper into training, motivation, discipline, and how mental resilience impacts physical performance and life success. We share our personal stories, practical coaching tips, and insights on overcoming mental barriers to achieve fitness goals. Topics covered in Episode 14 include: The difference between motivation and discipline. The importance of mental resilience in training. Setting realistic goals and expectations. The role of structure and routine in success. Handling heavy lifts and mental preparation. The impact of social media on self perception. As always thanks for all the support and any topics you would ever like covered just let us know :) For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
June 16 · 1 hr 3 min
Train. Eat. Think. Episode 13 - "Old School" vs "Science Based" Lifters?
Episode 13 and Francis Melia/Benjamin Yeezus explore the balance between old school lifting principles and modern science based approaches. Join us as we discuss old school lifting principles (60s,70s, Arnold era), science based training and modern exercise science, highlighting the importance of intensity and effort in training/recovery and RESULTS! For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
June 9 · 1 hr 8 min
Train. Eat. Think. Episode 12 - Why your "Bulk" keeps failing?
This episode features insights from coaches Francis Melia and Benjamin Yeezus on mistakes made in the muscle building phase, avoiding these common mistakes, setting realistic expectations, and maintaining routine amidst busy lives. Listen in and learn how to structure your improvement season for maximum gains and longevity. Don't let your next cut have no results to show! For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
June 2 · 1 hr 9 min
Train. Eat. Think. Episode 11 - Struggles During A Cut?
In this episode, Francis and Ben discuss the common struggles our clients and we have faced during a cutting phase. It can be a challenging part of your journey, filled with obstacles and confusion. Having walked the walk multiple times both as athletes and as coaches, you’ll learn how to manage things like hunger, meal timing, and decision fatigue effectively especially the leaner you get! For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
May 26 · 1 hr 8 min
Train. Eat. Think. Episode 10 - The Power of Coaching
The Power of Coaching: Why Everyone Needs Guidance Hobbybuilders and lifestyle fitness enthusiasts alike may wonder, "Do I really need a coach?" The answer is a resounding yes and yes even coaches need a coach! In this episode Francis and Ben talk about being coached and how this has helped them be better coaches also. Walking the walk and talking the talk in their own journeys with busy lives there is a need to be held accountable and given support. They also share our ups, downs and how having a coach makes all the difference. Indvidual struggles and learning that has helped develop their physiques and knowledge in order that to better serve clients. Also discussed is the importance of understanding, empathy, emotional guidance and providing motivation, focus and ultimately RESULTS. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
May 19 · 1 hr 10 min
Train. Eat. Think. Episode 9 - Rest Time Between sets and are 1RM's a Waste of Time?
This episode offers insights on rest times between sets, why 1 rep maxes should be avioded - even for Powerlifters! We cover hypertrophy based training, rest times, injury prevention, and mental resilience in bodybuilding. Francis and Ben also discuss the practicality, personal/coaching experiences and strategies to optimize muscle growth and stay on course for your goals all while staying safe in the gym. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
May 12 · 1 hr 8 min
Train. Eat. Think. Episode 8 - "Best" Training Split
In episode 8 of the Train. Eat. Think Podast Francis and Ben explore the nuances of training splits, emphasizing the importance of exercise selection, recovery, and mindset over rigid frameworks. We also discuss how to optimize muscle growth through smart programming, intensity, and consistency. Something we prioritise and value when working with clients. Train hard, but also train smart and get rewarded. Enjoy the show and get in touch. We love all levels of feedback. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
May 5 · 52 min
Train. Eat. Think. Episode 7 "Best" exercises for Upper Body
Join Ben and Francis as this week we delve into effective training strategies for upper body including - chest, shoulders, back, and arms, sharing expert insights, exercise tips, and common pitfalls to avoid. Perfect for fitness enthusiasts of any level, looking to "optimize" and stay safe in their workout routines. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
April 28 · 57 min
Train. Eat. Think. Episode 6 - "Best" Exercises. What are they? Part 1
This episode hear Francis and Ben offer their insights into the "best" exercises and exercise placement to build your lower body. With extensive backgrounds in powerlifting and bodybuilding we discuss exercise selection, the importance of enjoyment, and how to optimize training with different variety of equipment and skillsets - new to gym, returning, home gym etc We emphasize the value of foundational movements, avoiding dogma, and tailoring workouts to individual needs in line with our mantra to always meet you where you are. Don't forget to subscribe and please leave us a 5* rating if you could. We appreciate the support and join us next week for Part 2 were we discuss upper body building exercises. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
April 21 · 56 min
Train. Eat. Think. Episode 5 - "Special" Supplements - (PED’s. TRT, Peptides)
This episode Francis and Ben have an open and honest discussion on supplements, PEDs, peptides, TRT, and health management in fitness. The aim of which is to inform our listeners and viewers about firstly the need, if any, the risks, the benefits, and importantly the role of fundamentals in training and health decisions. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
April 14 · 1 hr 5 min
Train. Eat. Think. Episode 4 - Bulking aka Muscle Building/Improvement Phase
Hosts Francis and Ben share insights on avoiding common "bulking" pitfalls, optimizing results through real life and science backed methods, having coached many clients through successful growth periods. This episode also explores the nuances of muscle building and the importance of having a strategy/guidelines and support for your improvement phase. We also go on to cover the importance of training, nutrition, cardio and mindset in optimising recovery and growth For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
April 7 · 1 hr 8 min
Train. Eat. Think. Episode 3 - Fat Loss aka Cutting Phase
Struggling with fat loss? Lose too much muscle when you attempt it? Stuck in a cycle of 6 week cut and 8 week bulk but still look the same despite your efforts? Join Francis and Ben as we share the tips that will make your journey smoother! 💪 In today's episode, we dive deep into fat loss strategies. With summer just around the corner, it’s the perfect time to get lean. But beware of the common pitfalls that can derail your progress as you want a successful cut! We discuss what it truly means to be in a fat loss phase, who should consider it, and the metrics you should look for, like progress photos, improved composition, arguably better metrics than just body fat percentage alone. Remember, patience is key! Don't rush the process. It’s all about consistency and trusting your journey. Let’s simplify the myths and focus on what really works for achieving your goals. Check out the full episode for more insights! #FatLoss #NutritionTips #FitnessJourney #SummerBody #HealthyLiving 00:00 Introduction to Fat Loss Strategies 02:54 Understanding Who Should Cut 05:56 The Importance of Body Composition Metrics 09:09 Common Mistakes in Fat Loss Phases 11:56 Training During a Cut: Retaining Muscle 15:09 Nutrition Strategies for Effective Cutting 18:08 The Role of Consistency in Dieting 21:01 Managing Expectations and Performance 24:07 Final Thoughts on Fat Loss and Training 37:19 The Anabolic Switch: Training and Nutrition 42:11 Cardio: The Balancing Act for Fat Loss 46:15 Integrating Social Activities with Fitness Goals 52:34 Navigating Injuries in Recreational Sports 59:23 Ending the Cut: Recognizing the Right Time 01:04:01 Transitioning Back to Maintenance and Growth For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
March 31 · 1 hr 2 min
Train.Eat.Think. Episode 2 - Nutrition Fundamentals
Ever feel lost in the nutrition maze? You’re not alone! Listen in to to cut through the confusion. In Episode 2 of Train. Eat. Think Francis (@coachfhm) and @BenjaminYeezus dive deep into nutrition fundamentals that everyone from beginner to advanced should understand. Nutrition doesn't have to be complicated to get results. We focus on the basics: - Calories - IIFYM/Macronutrients and importantly too Micronutrients - Meal timing - does it really matter? Remember, it’s not just about what you eat, but how your body digests it. Find a rhythm that works for you and stick with it! Listen to the full conversation..... Share with someone who needs clarity on their nutrition journey. Want to dive even deeper? Check out our previous episode on training fundamentals for a comprehensive approach to fitness. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D
March 25 · 1 hr 2 min
Train. Eat. Think. Episode 1 - Beginning
Welcome to the Train. Eat. Think. Podcast. In episode 1 we start from the start, introduce ourselves and what you can expect over the coming years. Yes YEARS. We think long term and we start from the very beginning. Looking to help problem solve, knowledge share and improve the understanding of our listeners. Ready? Let's dive in. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com Thanks for listening. See you next week :D