The More JCKD Podcast

The right shoe will lead to better performance and fewer injuries. In an ideal world, you have three pairs of runners that I talk through in this episode.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#44 - The Great Scottish Run Recap

Blair Sangster — Mon, 13 Oct 2025 06:00:00 +0100

The build up to the Great Scottish Run (half marathon in Glasgow), how I trained for it, my nutrition in the lead up to it and the race itself.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#43 - 10 Things I Hate About The Fitness Industry (Bit Of A Rant)

Blair Sangster — Fri, 10 Oct 2025 06:00:00 +0100

These are 10 things I posted about on IG that I hate about the fitness industry with more context.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#42 - What Supplements Are Actually Worth It?

Blair Sangster — Wed, 08 Oct 2025 06:00:00 +0100

In today's episode I dive into the supplements I take every day and generally what we recommend to JCKD clients. Please always double check with your doctor before taking any new supplement.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#41 - Six Pack Shortcuts (10 Things To Help You Drop Fat & Get A Six Pack)

Blair Sangster — Mon, 06 Oct 2025 06:00:00 +0100

This is episode one of the 'Six Pack Shortcuts' series, if you like this let me know and I'll keep adding more. Today I go through 10 things you can do to drop fat and reveal your abs.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#40 - The "Why Not Me" Mentality To Build The Body You Really Want (even if you don't believe you actually can).

Blair Sangster — Fri, 03 Oct 2025 06:00:00 +0100

The "Why Not Me" mentality has pushed me to make decisions out of my comfort zones many times, here's how you can apply it your fitness journey to build the body you actually want (even if you don't believe you actually can).

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#39 - I’m Over 30… Can I Still Get a Six Pack?

Blair Sangster — Wed, 01 Oct 2025 06:00:00 +0100

How hard is it to get lean after 30? Let me break it down for you step by step in today's episode.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#38 - How Often Should You Work Out to See Results?

Blair Sangster — Mon, 29 Sep 2025 06:00:00 +0100

In today's episode I cover this very common question about training. This will help you get absolute clarity on how much you need to train to build a lean, athletic body.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#37 - The Truth About Intermittent Fasting

Blair Sangster — Wed, 24 Sep 2025 06:00:00 +0100

This is always a hot topic so in today's episode I break down what IF really is (it's not a diet), when it could be the right option for you and when it might be the worst thing to do.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#36 - How We Train for Strength and Aesthetics at JCKD

Blair Sangster — Mon, 22 Sep 2025 06:00:00 +0100

Can you train to look good and be strong? We answer that in today's podcast and tell you how...

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#35 - Machines or Free Weights - Which Is Better?

Blair Sangster — Fri, 19 Sep 2025 06:00:00 +0100

A question I get all the time is whether using free weights or machines is better for building a lean, athletic body. In today's episode, I cover my thoughts on this and why.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#34 - How Chris Dropped 10kg, Built Muscle, and Ran a Marathon at 40

Blair Sangster — Wed, 17 Sep 2025 06:00:00 +0100

In today's episode we deep dive into Chris's journey with JCKD. How we helped him get into the best shape of his life for his wedding and how he's sustained that for the last 2.5 years.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#33 - 5 Signs Your Body Shows When You’re Stressed & Need A Break

Blair Sangster — Mon, 15 Sep 2025 06:00:00 +0100

Stress comes in many different forms, usually it means we need to take some rest and prioritise our overall wellness. Catch it early by looking out for these 5 signs.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#32 - Fasted vs Fuelled: What’s Best for Your Training?

Blair Sangster — Fri, 12 Sep 2025 06:00:00 +0100

Today I dive into one of the most common questions I've been asked over my 8 years as a coach... Fasted or fuelled for training? Let me break down my stance and why.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#31 - How To Stay Aligned To Stop The Start-Stop Cycle & Make Consistent Progress

Blair Sangster — Wed, 10 Sep 2025 06:00:00 +0100

In today's episode I cover three factors you can make manipulate to stay on track and consistent more often. Meaning you will achieve greater, faster results. This can even be applied beyond a fitness context, lots to learn here, enjoy.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#30 - Why You Shouldn’t Obsess Over Your Scale Weight (& Why It’s A Good Metric To Track)

Blair Sangster — Mon, 08 Sep 2025 06:00:00 +0100

Today's episode is my reasoning for why I weigh myself everyday and I think you should too.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#29 - Why Variety Is Killing Your Results

Blair Sangster — Fri, 05 Sep 2025 06:00:00 +0100

Too much variety in your diet could be the thing stopping your results. In today's episode I explain why it's worth eating more "boring" to get the results you want and then how you can add more variety back in.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#28 - Be In Shape So You Can Push Your Career (It’s Not One Or The Other…)

Blair Sangster — Wed, 03 Sep 2025 06:00:00 +0100

Getting in shape is more than biceps and abs. It leads to more focus, clarity, confidence and stress resilience in your career. If you want learn how, listen to today's episode.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#27 - 120 Days To Get Lean, Fit & Focussed

Blair Sangster — Mon, 01 Sep 2025 06:00:00 +0100

If you want to finish 2025, looking your best and feeling your best, you need to listen to this episode. I'll give you the training, nutrition and lifestyle structure to succeed.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#26 - The JCKD Minimum Effective Dose Protocol (Why Less Is More)

Blair Sangster — Fri, 29 Aug 2025 06:00:00 +0100

This is our training protocol that helps clients (and me) to look, feel and perform great without ever burning out. I break down what it is and how we do it in this episode.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#25 - How To Get Results Without Fitness Taking Over Your Life

Blair Sangster — Wed, 27 Aug 2025 06:00:00 +0100

Your 'All or Nothing' mentality is actually holding you back. You can be ALL IN without fitness taking over your life. This is my better approach and has been for a few years now.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#24 - If You’re Waiting For 'The Right Time', You'll Be Waiting Forever

Blair Sangster — Mon, 25 Aug 2025 06:00:00 +0100

You're only going to be adding more responsibilities, more stress, more stuff on to your plate as time goes on. If you don't get consistent with your health and fitness now, you need to accept that, at best, you will always be in your current condition.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#23 - Successful In Life But Not In The Shape You Want To Be In? This Is For You.

Blair Sangster — Fri, 22 Aug 2025 06:00:00 +0100

Why finding success in fitness will elevate everything else in your life.

#22 - Want to Eat More and Age Better? Train Harder.

Blair Sangster — Wed, 20 Aug 2025 06:00:00 +0100

If you want to eat more food (who doesn't) and keep being able to do all the things you love doing as you get older... You need to train hard enough to earn that. This episode explains why.

#21 - The Porsche Poster And The Body You Never Built?

Blair Sangster — Mon, 18 Aug 2025 06:00:00 +0100

Honestly, did you spend your youth dreaming of someday owning a Nissan? - That was an old Porsche Ad I saw yesterday and loved it. It can be applied to so many things, especially your health, your fitness, your physique and your freedom. I share my thoughts on this in today's episode.

#20 - How Sophie Lost 11kg For Her Wedding & Is Now Training For Her First Half Marathon

Blair Sangster — Fri, 15 Aug 2025 06:00:00 +0100

Today's episode is a deep dive in Sophie's journey with JCKD. She joined us back in August 2024 with the goal of getting in her best shape ever for her wedding and then building towards her first Hyrox & Half Marathon. If we fast forward to today, as you can see she crushed all of those, this episode is how we did it.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#19 - Why Some People Get In Shape And Others Never Do

Blair Sangster — Wed, 13 Aug 2025 06:00:00 +0100

Three things that will determine whether you succeed or fail in your health & fitness goals. These are the underrated but absolutely essential drivers of results - tune in to get them locked in.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#18 - How To Fix A ‘Skinny-Fat’ Physique

Blair Sangster — Mon, 11 Aug 2025 06:00:00 +0100

Skinny fat is like limbo between feeling fat and feeling skinny. If you feel like that, this episode will give you a plan to follow to fix that.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#17 - How I Teach Clients to Eat Without Tracking Forever

Blair Sangster — Fri, 08 Aug 2025 06:00:00 +0100

Tracking your food is an extremely useful tool when it comes to getting and staying in great shape but it's not something anyone wants to do forever. This is how we teach clients inside JCKD to eat intuitively without tracking food forever.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#16 - Do You Put On Weight Over Summer?

Blair Sangster — Wed, 06 Aug 2025 06:00:00 +0100

Having worked with over 750 clients, I can see clear yearly weight fluctuations across the board. In this episode I talk through what I see and how you can keep your weight fluctuations tighter, like losing/gaining 2kg, instead of swinging up and down by 10kg+.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#15 - How to Stay On Track When Life Gets Chaotic

Blair Sangster — Mon, 04 Aug 2025 06:00:00 +0100

When life throws a curveball at you, it's important to have a system to fall back on - that's what I'm giving you today. A nutrition and training plan (from home) so you can do the minimum on weeks that get very busy.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#14 - Fat Loss Isn’t Hard, You’re Just Doing It Wrong

Blair Sangster — Fri, 01 Aug 2025 06:00:00 +0100

Today I cover why losing fat gets overcomplicated by people that just want you money. I talk through the non-negotiables, the skills and the habits you need to lose fat consistently and keep the fat off.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#13 - Why I Hate Dad Bods (And How To Get Rid Of One)

Blair Sangster — Wed, 30 Jul 2025 06:00:00 +0100

Declaring war on Dad Bods here. I hate that they've become 'normal' and I'm here to help you reclaim your prime.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#12 - How To Get Better Results Faster By Only Changing One Thing

Blair Sangster — Mon, 28 Jul 2025 06:00:00 +0100

Today, I chat through why you might not LOOK like you train even if you hit the gym 3-6 times a week (and how to fix that).

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Enquire To Work With Me & JCKD - https://jckd.typeform.com/to/YBMI11OL

#11 - 4 Things You Need To Get In Great Shape (It's Easier Than You Think...)

Blair Sangster — Fri, 25 Jul 2025 06:00:00 +0100

It's not hard to get in great shape, you just need to get the basics right. In this episode I go into detail on exactly how to do that.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Find Out More About Working With JCKD - https://jckdcoaching.lpages.co/jckd-coaching-lp/

#10 - How My Client Gareth Went From 120kg, Unhappy & Under Confident To A Lean Athletic Machine (Lessons You Can Apply For Yourself)

Blair Sangster — Wed, 23 Jul 2025 06:00:00 +0100

This is the story of how Gareth dropped 25kg and has maintained whilst navigating a busy job and having twins! There are many lessons in here you can apply to your own fitness to push you on even more.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Find Out More About Working With JCKD - https://jckdcoaching.lpages.co/jckd-coaching-lp/

#9 - How To Keep Progressing In The Gym When You Hit A Plateau

Blair Sangster — Mon, 21 Jul 2025 06:00:00 +0100

Plateaus in the gym happen to everyone over time. Use these 5 tactics to push through them and get the fire for your training back.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Find Out More About Working With JCKD - https://jckdcoaching.lpages.co/jckd-coaching-lp/

#8 - Your Fear of Being Fat Will Push You Further

Blair Sangster — Fri, 18 Jul 2025 06:00:00 +0100

Having a goal alone is not enough to pull you through when motivation is low. In today's episode I talk through how you can build out goals and fears to give you more motivation and get the results you really want.

📧 Even More JCKD Newsletter - https://jckd.myflodesk.com/evenmorejckd

🚀 Find Out More About Working With JCKD - https://jckdcoaching.lpages.co/jckd-coaching-lp/

#7 - How To Manage Hunger Levels To Get In Shape (And Stay In Shape)

Blair Sangster — Wed, 16 Jul 2025 06:00:00 +0100

This could be the most useful episode yet. I go through 7 things you can do to manage your hunger levels so you can get lean and stay lean year round without much effort.

📧 Even More JCKD - https://jckd.myflodesk.com/evenmorejckd

🚀 Find Out More About Working With JCKD - https://jckdcoaching.lpages.co/jckd-coaching-lp/

#6 - 3 Rules For Fat Loss

Blair Sangster — Mon, 14 Jul 2025 06:00:00 +0100

Dieting, getting lean and maintaining it is f*cking hard... Unless you follow my 3 rules discussed in today's episode.