In this episode of The Strong Foundations Podcast, we dive into the realities of balancing anniversaries, weekend getaways, and social events without letting your diet spiral out of control. Whether you’re planning ahead or dealing with unexpected treats, you’ll learn practical strategies to manage your macros, bank calories, and enjoy life’s special moments guilt-free.

Discover how to plan your meals, adjust your activity, and shift your mindset so that you can stay consistent and still make memories that matter.

Tune in and learn how to navigate real life without derailing your progress!

Ready to grow? In this episode of The Strong Foundations Podcast, I break down everything you need to know to kick off your first real muscle-building phase—without the fluff. From calories and protein to training intensity, mindset, and what actually works, this is your no-nonsense guide to building a stronger, better you. Whether you're coming off a fat loss phase or just tired of spinning your wheels, this one's packed with tools, science, and straight talk to help you level up.

What do intermittent fasting, fasted cardio, HIIT, and carb cycling all have in common? At one point, they were the “secret weapon” for fat loss… until research came along and said, “Actually, maybe not.”

In this episode, I unpack these once-popular methods, share how they can still be useful when applied the right way, and explain why context matters more than hype.

Plus, a little story about how roasted pumpkin, blunt Airbnb knives, and a Coke Zero backpack nearly took me out at a supermarket...

If you're tired of black-and-white fitness advice and want real-world insight into how to make fat loss work for you, this one’s for you.

https://pubmed.ncbi.nlm.nih.gov/34367654/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9674552/

In this weeks episode of the Strong Foundations Podcast, we dive deep into the real reasons you can’t seem to shift that final 5lb.

From diet fatigue and hormonal changes to self sabotage and identity struggles, I break down exactly what’s going on and how to overcome it.

Plus, a little tough love and a reminder that maybe, just maybe… you’re already winning.

This week, Steve's getting a little controversial.

You’ve heard him preach sustainability, balance, and long-term results but today, he's flipping the script and diving into the world of aggressive fat loss.

When does it actually make sense to go all in?

Can you ever justify a more extreme approach to dieting and how do you do it without completely burning out?

In this episode, he breaks down:

• The real reasons people chase fat loss (and why that’s totally okay)

• When going hard and fast actually works

• How to structure an aggressive fat loss phase the right way

• What to expect physically, mentally, and socially (spoiler: it’s not always pretty)

• Why planning your exit strategy is crucial for lasting results

📩 Have a question for a future episode? Drop it in the comments on Spotify or DM me directly on Instagram @stevenrowe_

In this episode of The Strong Foundations Podcast, Steve unpacks the emotional rollercoaster of using the scale to track progress.

Drawing from 17+ years of coaching (and his own personal experiences), he explains why daily weigh-ins can be misleading and what the scale actually measures.

From food volume to stress, sleep, and hormones, Steve covers the real reasons your weight fluctuates and why the number alone doesn’t define success. If the scale has ever left you frustrated, this one’s for you.

Welcome back to another episode of the Strong Foundations Podcast!

In this monster of an episode, I walk you through everything you need to know to build your own personalised strength training program.

We cover:

• How to define your training goal (fat loss, muscle gain, maintenance)

• How to structure training frequency based on your schedule

• Programming around time constraints

• How to train smart around injuries

• Understanding training age and why it matters

• Exercise selection: compound vs isolation movements

• Sets, reps, rest, and how to balance them for results

You’ll walk away from this episode with the exact blueprint to start writing your own training plan and the confidence to build something that works for you, not some influencer with a six-pack and a sales funnel.

Whether you're getting back into the gym or looking to level up your current program, this is a must-listen for anyone serious about training smarter.

Welcome back to another episode of the Strong Foundations podcast. This week, Steve tackles some listener questions in depth.

Is cardio essential for fat loss?

Can you build muscle and lose fat at the same time?

How do you fix a bad day of eating? Have I lost my progress?

If you've asked yourself these questions and are unsure of the answers, it's probably a good idea that you tune in. Likewise, if you have questions that you would like Steve to answer on an episode, no names mentioned. Reply in the comment section or send Steve a direct message on instagram @stevenrowe_

Check out this weeks poll about episode length too!

Thanks for tuning in and apologies there is a little up and down with the audio there had to be some below average editing because of the wildlife in Costa Rica!