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…
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
Wearable Technology: What Works & What Matters
In this episode, Lachy and Raph navigate the increasingly crowded wearable technology landscape to reveal which devices and metrics actually drive meaningful health improvements. They break down why tracking heart rate, daily steps, and sleep patterns should top your priority list, while explaining…
12:32
The Comeback Blueprint: How To Train After Time Off
In this episode, Lachy and Raph break down the science of detraining and provide a strategic roadmap for returning to fitness after a break. They explain why the common impulse to "make up for lost time" leads to injuries and setbacks, offering instead a proven approach to rebuilding capacity while…
11:04
Snacks: Fast Easy Choices Anywhere Anytime
In this episode, Lachy and Raph tackle the hidden impact of snacking on executive health and performance. They contrast Australian and American snack cultures while revealing how seemingly innocent snacking habits can sabotage otherwise solid nutrition plans. Learn why caloric density makes certain…
11:00
5 Supplements Most People Don't Need
In this episode, Lachy and Raph cut through the marketing hype to reveal which popular supplements rarely deliver on their promises. They examine why BCAAs, natural testosterone boosters, detox products, fat burners, and specialty hydration supplements often fail to provide meaningful benefits desp…
12:14