For decades, the food pyramid has shaped how we think about healthy eating — from low-fat dogma to carb-heavy bases and everything in between.

But recently, nutrition guidelines have shifted again. A new version of the U.S. food pyramid has been introduced, bringing major changes in how protein, fats, carbohydrates, and whole foods are prioritised.

In this episode of Between Sessions, we unpack:

• What the new food pyramid looks like
• How it differs from previous guidelines
• Why these changes were made
• What experts are saying
• And how the public has responded

We also explore an important truth:
Despite decades of official dietary advice, less than 10% of people actually follow nutrition guidelines — both in the U.S. and here in Australia. So is the issue the pyramid itself… or how we apply it?

Whether you’re a gym-goer, parent, health professional, or simply someone trying to eat better — this episode cuts through the noise and gives you practical context, not dogma.

Because good health isn’t about chasing trends — it’s about understanding the fundamentals.

🎧 Available now on YouTube and all podcast platforms.

What does real health look like beyond prescriptions and short-term fixes?

In this episode of The EFM Health Club Podcast, we sit down with a General Practitioner, Juliette Roex, to unpack her six pillars of long-term health: exercise, nutrition, sleep, emotional wellbeing, social connection, and substance avoidance. Drawing from clinical experience, and as she emabrks on a quest as a lifestyle medicine crusader, we explore why these pillars matter, how they interact, and why addressing just one in isolation often isn’t enough.

This conversation bridges the gap between medical practice and everyday life, offering practical insights into how small, consistent lifestyle choices can dramatically improve physical health, mental wellbeing, and resilience over time. Whether you’re trying to feel better day-to-day, prevent chronic illness, or support those around you, this episode provides a clear, evidence-informed framework for building better health from the ground up.

If you’ve ever wondered what doctors wish people focused on before things went wrong—this is a must-listen. In our last edition of 2025, we've somehow left the best episode for last!!

Follow the podcast on Instagram: @efm_health_club_podcast

Why do some people seem effortlessly consistent with their health and fitness, while others can’t make a habit last more than two weeks? In this episode of The EFM Health Club Podcast, Justin, Wade and Michael break down the real science behind habits — how they form, why they fail, and what you can do today to build routines that finally stick.

We unpack the four-step habit loop (cue → craving → routine → reward), why motivation is one of the least reliable tools for change, and how identity, environment design, and tiny “starter habits” can transform your health without relying on willpower. Whether you’re trying to train more, eat better, sleep deeper or reduce stress, this episode gives you the real neurological and behavioural tools to make change last.

You’ll also hear practical examples from the gym floor, why some EFM members achieve long-term success, and how to avoid the common traps that sabotage good intentions.

🔧 Quick Habit Hacks You Can Start Today

• Stack a new habit onto something you already do (e.g., after your morning coffee → 10 squats or 10 deep breaths).
• Make your environment do the work (put gym clothes by the door, water on your desk, or remove the evening snack from eyesight).

If you’ve ever felt stuck, inconsistent, or frustrated with your fitness habits, this episode will change the way you think about behaviour forever.

Follow us on Instagram: @efm_health_club_podcast
Listen on: Apple Podcasts · Spotify · YouTube

In this episode of The EFM Health Club Podcast, we take a tour around the world to uncover how different countries exercise — and why their habits look nothing like ours in Australia.

We dive into Japan’s disciplined, low-noise fitness culture, including the amazing story of Radio Taisō, a nationwide calisthenics routine broadcast every morning to millions. We explore why Scandinavian countries like Sweden and Norway have some of the highest gym membership rates on the planet, and why the United States has become the global capital of boutique studios and ultra-specialised fitness tribes.

We also compare obesity rates across Japan, Scandinavia, the USA and Australia, highlighting the massive cultural divergences that shape how nations move — and why Japan’s obesity rate is a fraction of Australia’s. We look at how government-led exercise initiatives work overseas, and why similar programs struggle to take hold here.

If you’re interested in global trends, cultural differences, health policy, or just want a fresh perspective on how Australians stack up, this is an eye-opening and story-packed episode.

Topics include:
🌏 How Japan keeps obesity rates so low
⏰ Radio Taisō: the daily government-backed exercise ritual
🇳🇴 Why Scandinavians train more consistently than almost anyone
🇺🇸 The rise of American boutique fitness culture
🇦🇺 How Australia compares — and what we can learn
🏋️‍♂️ Why different cultures value exercise in totally different ways
🚫 Why government-mandated exercise works overseas but not here

Tune in for a fascinating global look at how we move, why we move, and what Australia could borrow from the rest of the world.

In this special episode of The EFM Health Club Podcast, we’re joined by world-renowned physiotherapist and performance coach Tom Swales — founder of the Advanced Movement Therapist (AMT) Certification and one of the most forward-thinking voices in rehabilitation and human performance.

Tom shares how his nervous-system-first approach to assessment and treatment is transforming how physiotherapists, coaches, and personal trainers understand movement, pain, and performance. By focusing on how the brain and body communicate, Tom’s system helps practitioners go beyond symptoms to uncover the real causes of dysfunction and unlock lasting results.

💡 In this episode, we discuss:

• Why starting with the nervous system changes everything in rehab and training
• The difference between movement quantity and movement quality
• How to identify and correct muscle misalignment through better assessment
• What every trainer and physio can learn from Tom’s AMT system

Whether you work in physiotherapy, coaching, or just want to understand your body better, this is an episode packed with insights that bridge science and practical application.

🔗 Connect with Tom Swales:
🌐 Website: www.amtcertified.ca

📸 Instagram: @swales.tom

🎥 YouTube: Tommy Swales

💼 LinkedIn: Tom Swales

🎧 Available now on Apple Podcasts, Spotify & YouTube.

After weeks of votes, debates, and discussion — the results are finally in! 💪
In this special episode of The EFM Health Club Podcast, we count down the Top 20 Exercises of All Time and reveal the #1 spot: the Chest Press.

Joining the crew for this ultimate fitness debate are three special guests from across the EFM network:
🏋️‍♀️ Mary-Anne Woods from EFM Mawson Lakes
🏋️‍♂️ Mick Drewett from EFM Kawana
🏋️‍♂️ Sean Kinchington from EFM Victoria Park

Together, we break down what makes these movements so effective, discuss how different EFM clubs approach training, and share smart alternatives to help every member get the most out of their workouts.

🔥 Expect strong opinions, expert insights, and plenty of laughs as we crown the greatest exercise of all time!

🎧 Available now on Apple Podcasts, Spotify & YouTube.

#EFMHealthClubPodcast #efmfit #Top20Exercises #ChestPress #StrengthTraining #FunctionalFitness #EFMHealthClubs #FitnessCommunity #WorkoutCountdown

In this brutally honest (and slightly therapeutic) episode of The EFM Health Club Podcast, the team gets real about the things in the fitness world that drive us crazy — from bad gym etiquette to obsession with trends, phones, and “all-or-nothing” training mindsets.

We’re calling out the habits that kill motivation, waste time, and ruin great gym vibes — and sharing how to flip them into better, more effective training practices. Expect laughs, relatable moments, and maybe a few guilty nods from everyone listening.

💬 Topics include:

• Gym etiquette that gets under our skin
• Why chasing fads can hold you back
• The power of small, consistent effort over “perfect” workouts
• How to keep gym culture positive and welcoming for everyone

🎧 Available now on Apple Podcasts, Spotify & YouTube.
💪 Listen, laugh, and let’s build a better gym culture together.

In this episode of The EFM Health Club Podcast, we turn the spotlight inward and share what makes us tick as coaches and franchise owners. From the joys of running an EFM club to the exercises and training concepts we personally love, this episode is part storytelling, part inspiration, and all about the values that make EFM unique.

We also dive into our Top 20 Exercises of All Time countdown—a celebration of the moves that shape strength, fitness, and community in every EFM club. And now, it’s your turn to get involved.

👉 Cast your vote here: https://forms.gle/9a2TUNwKGVSxEXxg9

Whether you’re an EFM member, fitness enthusiast, or just curious about what makes our gyms and trainers different, this episode offers a fun, behind-the-scenes look at the passion driving the EFM community.

🎧 Available now on Spotify, Apple Podcasts, YouTube & more.