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 tolerance, to deeper sleep and faster recovery between strength sessions, cardio quietly upgrades the systems that matter most for high performers.

We also unpack why VO₂ max is the single strongest predictor of longevity, and why improving it might be the smartest investment you can make in your future health.

If you’ve been treating cardio as optional, this episode will change how you see it.

Most people think cardio is just about burning calories or &ldquo;getting fitter.&rdquo;&nbsp;It&rsquo;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 tolerance, to deeper sleep and faster recovery between strength sessions, cardio quietly upgrades the systems that matter most for high performers.
We also unpack why VO₂ max is the single strongest predictor of longevity, and why improving it might be the smartest investment you can make in your future health.
If you&rsquo;ve been treating cardio as optional, this episode will change how you see it.

5 Benefits of Cardio (You Probably Didn’t Realise)

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.

Discover the surprising connections between VO2 Max, body composition, and mental resilience, and learn practical training approaches to improve your cardiovascular capacity regardless of your starting point. For busy executives looking to maximise their health investment, this episode offers valuable insights into why tracking and training VO2 Max could be your most strategic fitness decision.

Join the 30 Day Health Optimisation Blueprint For Executives: http://lockeroomgym.com/blueprint

Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

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.
Discover the surprising connections between VO2 Max, body composition, and mental resilience, and learn practical training approaches to improve your cardiovascular capacity regardless of your starting point. For busy executives looking to maximise their health investment, this episode offers valuable insights into why tracking and training VO2 Max could be your most strategic fitness decision.
Join the 30 Day Health Optimisation Blueprint For Executives: <a href="http://lockeroomgym.com/blueprint">http://lockeroomgym.com/blueprint</a>
Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

VO2 Max: What Is It And How To Train It

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 differences between muscle mass and different types of body fat. Learn why visceral fat deserves special attention, the realistic ranges of body fat percentage that optimise both health and performance, and how regular tracking supports sustainable progress. Whether you're focused on longevity, performance, or aesthetics, this episode provides executives with essential knowledge for setting appropriate body composition goals and measuring progress beyond the limitations of weight alone.

Join the 30 Day Health Optimisation Blueprint For Executives: http://lockeroomgym.com/blueprint

Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

In this episode, Lachy and Raph break down why body composition&mdash;not weight alone&mdash;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 differences between muscle mass and different types of body fat. Learn why visceral fat deserves special attention, the realistic ranges of body fat percentage that optimise both health and performance, and how regular tracking supports sustainable progress. Whether you're focused on longevity, performance, or aesthetics, this episode provides executives with essential knowledge for setting appropriate body composition goals and measuring progress beyond the limitations of weight alone.
Join the 30 Day Health Optimisation Blueprint For Executives: <a href="http://lockeroomgym.com/blueprint">http://lockeroomgym.com/blueprint</a>
Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

Body Composition: What It Is & Why It Matters

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 conditioning with minimal time investment. Learn why running skills deserve a place in your fitness toolbox, how gymnasts develop extraordinary strength without traditional weights, and why maintaining fitness is dramatically easier than building it from scratch. Whether you're dealing with travel, time constraints, or limited access to facilities, this episode equips executives with the mindset and methods to stay consistent with their fitness anywhere in the world.

Join the 30 Day Health Optimisation Blueprint For Executives: http://lockeroomgym.com/blueprint

Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

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 conditioning with minimal time investment. Learn why running skills deserve a place in your fitness toolbox, how gymnasts develop extraordinary strength without traditional weights, and why maintaining fitness is dramatically easier than building it from scratch. Whether you're dealing with travel, time constraints, or limited access to facilities, this episode equips executives with the mindset and methods to stay consistent with their fitness anywhere in the world.
Join the 30 Day Health Optimisation Blueprint For Executives: <a href="http://lockeroomgym.com/blueprint">http://lockeroomgym.com/blueprint</a>
Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

How To Train When You Don't Have Access To A Gym

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 ordering tactics that help control portions without sacrificing satisfaction. Learn why planning your approach before the meal proves crucial for success, how to enjoy dining experiences without unnecessary guilt, and simple substitutions that can dramatically improve the nutritional profile of almost any dish. Whether you're managing frequent business dinners or simply enjoy dining out, this episode equips executives with a realistic framework for making smarter menu choices without becoming the person nobody wants to eat with.

Join the 30 Day Health Optimisation Blueprint For Executives: http://lockeroomgym.com/blueprint

Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

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 ordering tactics that help control portions without sacrificing satisfaction. Learn why planning your approach before the meal proves crucial for success, how to enjoy dining experiences without unnecessary guilt, and simple substitutions that can dramatically improve the nutritional profile of almost any dish. Whether you're managing frequent business dinners or simply enjoy dining out, this episode equips executives with a realistic framework for making smarter menu choices without becoming the person nobody wants to eat with.
Join the 30 Day Health Optimisation Blueprint For Executives: <a href="http://lockeroomgym.com/blueprint">http://lockeroomgym.com/blueprint</a>
Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

How To Make The Best Choices On Any Menu

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 around injuries. Learn why nutrition and sleep become even more critical during recovery, and discover how to rebuild confidence in movement—a crucial yet often overlooked aspect of healing. Whether you're dealing with a current injury or want to prepare for future setbacks, this episode provides executives with essential knowledge for maintaining momentum in their fitness journey without compromising long-term health.

Join the 30 Day Health Optimisation Blueprint For Executives: http://lockeroomgym.com/blueprint

Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

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 around injuries. Learn why nutrition and sleep become even more critical during recovery, and discover how to rebuild confidence in movement&mdash;a crucial yet often overlooked aspect of healing. Whether you're dealing with a current injury or want to prepare for future setbacks, this episode provides executives with essential knowledge for maintaining momentum in their fitness journey without compromising long-term health.
Join the 30 Day Health Optimisation Blueprint For Executives: <a href="http://lockeroomgym.com/blueprint">http://lockeroomgym.com/blueprint</a>
Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

Injuries: How To Train Through Them & Heal Faster

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 the current limitations of calorie tracking and sleep stage analysis. Learn which brands offer the most reliable data for executives, how to interpret the numbers that matter most, and why the accountability that comes from consistent tracking often proves more valuable than the technology itself. Whether you're new to wearables or looking to maximise your existing device, this episode provides a practical framework for using technology to enhance your health decisions rather than complicate them.

Join the 30 Day Health Optimisation Blueprint For Executives: http://lockeroomgym.com/blueprint

Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

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 the current limitations of calorie tracking and sleep stage analysis. Learn which brands offer the most reliable data for executives, how to interpret the numbers that matter most, and why the accountability that comes from consistent tracking often proves more valuable than the technology itself. Whether you're new to wearables or looking to maximise your existing device, this episode provides a practical framework for using technology to enhance your health decisions rather than complicate them.
Join the 30 Day Health Optimisation Blueprint For Executives: <a href="http://lockeroomgym.com/blueprint">http://lockeroomgym.com/blueprint</a>
Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

Wearable Technology: What Works & What Matters

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 preserving long-term progress. Learn how your previous training experience affects your return timeline, why recovery becomes even more crucial after time off, and how to adjust your expectations to match your current reality. Whether you've been sidelined by injury, travel, or work demands, this episode gives executives the precise framework needed to reclaim their fitness safely and effectively.

Join the 30 Day Health Optimisation Blueprint For Executives: http://lockeroomgym.com/blueprint

Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

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 preserving long-term progress. Learn how your previous training experience affects your return timeline, why recovery becomes even more crucial after time off, and how to adjust your expectations to match your current reality. Whether you've been sidelined by injury, travel, or work demands, this episode gives executives the precise framework needed to reclaim their fitness safely and effectively.
Join the 30 Day Health Optimisation Blueprint For Executives: <a href="http://lockeroomgym.com/blueprint">http://lockeroomgym.com/blueprint</a>
Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

The Comeback Blueprint: How To Train After Time Off

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 "healthy" options problematic, why liquid calories deserve special caution, and how to identify truly beneficial snack choices amid misleading marketing. Discover practical strategies for navigating convenience stores, airports, and office kitchens with confidence, ensuring your snacking habits support your health goals rather than undermine them. Whether you're managing weight or optimising performance, this episode provides executives with actionable insights for making smart snack decisions in any environment.

Join the 30 Day Health Optimisation Blueprint For Executives: http://lockeroomgym.com/blueprint

Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

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 "healthy" options problematic, why liquid calories deserve special caution, and how to identify truly beneficial snack choices amid misleading marketing. Discover practical strategies for navigating convenience stores, airports, and office kitchens with confidence, ensuring your snacking habits support your health goals rather than undermine them. Whether you're managing weight or optimising performance, this episode provides executives with actionable insights for making smart snack decisions in any environment.
Join the 30 Day Health Optimisation Blueprint For Executives: <a href="http://lockeroomgym.com/blueprint">http://lockeroomgym.com/blueprint</a>
Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

Snacks: Fast Easy Choices Anywhere Anytime

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 despite their convincing claims. Learn how supplement companies exploit common misconceptions about fitness and health, why focusing on fundamentals consistently outperforms these quick-fix solutions, and how to identify when a supplement might actually be worth your investment. For executives looking to optimise their health spending and avoid costly distractions, this episode provides clarity on which supplements deserve scepticism and where your nutrition budget is better allocated.

Join the 30 Day Health Optimisation Blueprint For Executives: http://lockeroomgym.com/blueprint

Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

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 despite their convincing claims. Learn how supplement companies exploit common misconceptions about fitness and health, why focusing on fundamentals consistently outperforms these quick-fix solutions, and how to identify when a supplement might actually be worth your investment. For executives looking to optimise their health spending and avoid costly distractions, this episode provides clarity on which supplements deserve scepticism and where your nutrition budget is better allocated.
Join the 30 Day Health Optimisation Blueprint For Executives: <a href="http://lockeroomgym.com/blueprint">http://lockeroomgym.com/blueprint</a>
Receive 1 email per day for 30 days with the tools and tactics we use at Lockeroom to get our clients into incredible shape.

5 Supplements Most People Don't Need

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 available only to Lockeroom's executive clients. Transform your life with practical insights on weight loss, strength, fitness, and overall well-being, from the fastest-growing private gym in Australia.

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 available only to Lockeroom's executive clients. Transform your life with practical insights on weight loss, strength, fitness, and overall well-being, from the fastest-growing private gym in Australia.

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