The More JCKD Podcast
Build a body that looks good, moves well, and leads from the front. Hosted by Blair Sangster, founder of JCKD - this podcast delivers raw, practical strategies to get leaner, stronger, and more disciplined in the real world.
#46 - The Biggest Mistake I Made When I Started Running (and What I’d Do Differently)
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#45 - The 3 Types of Running Shoes Every Hybrid Athlete Should Have
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.
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#44 - The Great Scottish Run Recap
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.
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#43 - 10 Things I Hate About The Fitness Industry (Bit Of A Rant)
These are 10 things I posted about on IG that I hate about the fitness industry with more context.
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#42 - What Supplements Are Actually Worth It?
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.
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#41 - Six Pack Shortcuts (10 Things To Help You Drop Fat & Get A Six Pack)
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.
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#40 - The "Why Not Me" Mentality To Build The Body You Really Want (even if you don't believe you actually can).
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).
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#39 - I’m Over 30… Can I Still Get a Six Pack?
How hard is it to get lean after 30? Let me break it down for you step by step in today's episode.
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#38 - How Often Should You Work Out to See Results?
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.
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#37 - The Truth About Intermittent Fasting
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.
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#36 - How We Train for Strength and Aesthetics at JCKD
Can you train to look good and be strong? We answer that in today's podcast and tell you how...
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#35 - Machines or Free Weights - Which Is Better?
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.
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#34 - How Chris Dropped 10kg, Built Muscle, and Ran a Marathon at 40
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.
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#33 - 5 Signs Your Body Shows When You’re Stressed & Need A Break
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.
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#32 - Fasted vs Fuelled: What’s Best for Your Training?
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.
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#31 - How To Stay Aligned To Stop The Start-Stop Cycle & Make Consistent Progress
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.
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#30 - Why You Shouldn’t Obsess Over Your Scale Weight (& Why It’s A Good Metric To Track)
Today's episode is my reasoning for why I weigh myself everyday and I think you should too.
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#29 - Why Variety Is Killing Your Results
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.
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#28 - Be In Shape So You Can Push Your Career (It’s Not One Or The Other…)
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.
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#27 - 120 Days To Get Lean, Fit & Focussed
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.
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#26 - The JCKD Minimum Effective Dose Protocol (Why Less Is More)
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.
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#25 - How To Get Results Without Fitness Taking Over Your Life
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.
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#24 - If You’re Waiting For 'The Right Time', You'll Be Waiting Forever
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.
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#23 - Successful In Life But Not In The Shape You Want To Be In? This Is For You.
Why finding success in fitness will elevate everything else in your life.
#22 - Want to Eat More and Age Better? Train Harder.
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?
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
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.
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#19 - Why Some People Get In Shape And Others Never Do
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.
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#18 - How To Fix A ‘Skinny-Fat’ Physique
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.
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#17 - How I Teach Clients to Eat Without Tracking Forever
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.
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#16 - Do You Put On Weight Over Summer?
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+.
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#15 - How to Stay On Track When Life Gets Chaotic
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.
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#14 - Fat Loss Isn’t Hard, You’re Just Doing It Wrong
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.
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#13 - Why I Hate Dad Bods (And How To Get Rid Of One)
Declaring war on Dad Bods here. I hate that they've become 'normal' and I'm here to help you reclaim your prime.
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#12 - How To Get Better Results Faster By Only Changing One Thing
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).
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#11 - 4 Things You Need To Get In Great Shape (It's Easier Than You Think...)
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.
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#10 - How My Client Gareth Went From 120kg, Unhappy & Under Confident To A Lean Athletic Machine (Lessons You Can Apply For Yourself)
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.
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#9 - How To Keep Progressing In The Gym When You Hit A Plateau
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.
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#8 - Your Fear of Being Fat Will Push You Further
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.
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🚀 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)
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.
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