Inside The Locker
Inside The Locker
The Lockeroom Gym Podcast is crafted exclusively for business executives. Hosted by Lockeroom co-founders Lachlan Rowston and Raph Freedman, former hosts of Australia’s top health and fitness podcast, The Mind Muscle Project. Each weekly episode delivers one essential, science-backed health and fitness topic in 15 minutes or less. Gain access to exclusive advice, tips, and tools previously availab…
4 Recovery Methods You’re Not Doing (But Should Be)
Some of the most effective recovery strategies aren’t flashy, they’re simple, human, and often ignored. In this episode, we cover four recovery methods that genuinely improve energy, performance, and long-term health, yet are rarely prioritised. Extra sleep, true relaxation, reducing stimulant lo…
07:40
5 Popular Recovery Methods That Don’t Work (Or Are Overrated)
Not all recovery tools are created equal. In this episode, we take a clear-eyed look at five popular recovery methods that are overhyped, misunderstood, or simply ineffective for most people. Ice baths, massage guns, static stretching, IV drips, and sauna use all sound impressive, but do they act…
11:55
5 Sneaky Ways to Get More Steps & Lose Weight
You don’t need to overhaul your life to move more. In this episode, we share five simple, practical ways to increase your daily step count without adding “exercise” to your schedule. Small habits, like walking during calls or after dinner, quietly stack up and can make a real difference to weight …
09:20
3 Signs You’re Training Too Much (And How to Fix It)
More training doesn’t always mean better results. In this episode, we cover three clear signs you’re doing "too much", often without realising it. Rising resting heart rate, dropping strength numbers, and changes in mood are all early warning signals your body is under more stress than it can hand…
09:00
5 Benefits of Cardio (You Probably Didn’t Realise)
Most people think cardio is just about burning calories or “getting fitter.” It’s not. In this episode of Inside The Locker, we break down five overlooked ways cardiovascular training directly improves how you think, work, recover, and age. From sharper decision-making and improved stress toleran…
08:13
VO2 Max: What Is It And How To Train It
In this episode, Lachy and Raph explain VO2 Max, the gold standard measure of cardiovascular fitness and a powerful predictor of longevity. They explain how this once-elite athlete metric has become a crucial health indicator for executives seeking optimal performance both in and out of the office.…
11:18
Body Composition: What It Is & Why It Matters
In this episode, Lachy and Raph break down why body composition—not weight alone—should be the focus of health-conscious executives. They explain why the bathroom scale and BMI provide incomplete pictures, how various measurement methods compare in accuracy and accessibility, and the meaningful dif…
12:39
How To Train When You Don't Have Access To A Gym
In this episode, Lachy and Raph provide a comprehensive strategy for maintaining your fitness when travelling or without gym access. They shatter the myth that fitness gains must be lost without equipment, demonstrating how bodyweight training and strategic cardio can preserve strength and conditio…
10:45
How To Make The Best Choices On Any Menu
In this episode, Lachy and Raph share their insider strategy for navigating restaurant menus while maintaining your nutrition goals. They reveal why protein should be your first focus when scanning options, how to identify hidden calorie bombs in sauces and preparation methods, and practical orderi…
12:12
Injuries: How To Train Through Them & Heal Faster
In this episode, Lachy and Raph tackle the inevitable reality of training injuries and reveal why complete rest is often the wrong approach. They share practical strategies for maintaining fitness while recovering, explaining how to identify pain-free ranges of motion that allow you to train safely…
11:36