The Change Room with Prolific Fitness

Prolific Fitness
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Grab a locker and strap in. The Change Room is Prolific Fitness’ no-BS antidote for anyone who’s sick of yo-yo results and wellness waffle. Host Luke Eiserman and crew dish up irreverent, evidence-based training, nutrition, and mindset tactics that turn “I’ve tried everything” into sustainable, life-changing body transformations. New episodes every week - zero fluff, all progress.

Episodes

  1. 10/30/2025

    The Craving Loop: Beat Cravings When Stressed, Bored & Tired

    The Craving Loop: Beat Cravings When Stressed, Bored & TiredEp.04 - 13 min Get in touch:Instagram: instagram.com/prolificfitness.coWebsite: prolificfitness.co Why do cravings hit hardest when you’re tired, stressed, or bored?Whether it’s the 3 p.m. slump at work, the drive-home “screw it” moment, or the 9 p.m. pantry raid, those urges aren’t random—they’re predictable loops driven by biology, emotion, and routine. In this episode, Luke breaks down exactly what’s happening in your brain and body when cravings strike—and shows you how to flip the pattern with his simple RER Method: Refuel · Examine · Replace. You’ll learn: Why blood-sugar dips, stress, and decision fatigue make cravings feel unstoppableHow your environment and evening rhythm trigger autopilot snackingThe 3-question checkpoint that instantly tells you if it’s hunger, habit, or headspaceHow to keep the reward without the regretBy the end, you’ll have a plan to stop fighting your cravings and start outsmarting them - no guilt, no restriction, just rhythm and awareness. At Prolific Fitness, we engineer life-changing body transformations - one tiny win at a time.(Educational content only; not medical advice.)

    13 min

  2. 07/27/2025

    Break Downward Spirals: The C A T C H Method for Instant Momentum

    Break Downward Spirals: The C A T C H Method for Instant Momentum  Ep.03 - 25 min Get in touch: Instagram: instagram.com/prolificfitness.coWebsite: prolificfitness.coBad weeks snowball fast. Luke breaks down the mechanics of negative spirals, runs a personal audit you can do in real-time, and unveils the C A T C H framework that turns “I blew it” into “I bounce back”. ⏱️   Timestamps 00:00 | Hook & mission – why spirals make or break results00:48 | Downward vs upward spirals explained02:14 | Client shout-out (Jared’s 10 kg win)03:05 | Spiral mechanics: trigger → state → mood → decision06:49 | Identity labels: how “I’m a stress-eater” locks the loop10:17 | Self-audit: body/mind, habit, environment cues13:12 | C A T C H framework intro16:08 | Tiny wins, celebrate them, hook identity21:56 | Set realistic bars (80 % rule) to keep winning24:39 | Full recap, listener challenge, next-ep tease & outro At Prolific Fitness, we engineer life-changing body transformations - one tiny win at a time. (Educational content only; not medical advice.)

    26 min

  3. 07/13/2025

    The All-or-Nothing Trap: Building a Nutrition Tool-Belt for Chaos-Proof Eating

    The All-or-Nothing Trap: Building a Nutrition Tool-Belt for Chaos-Proof EatingEP 2 of The Change Room – 36 min All-or-nothing dieting works… until life isn’t perfect. Luke unpacks why “100% or zero” torpedoes progress, how his own post-show rebound nearly wrecked him, and lays out a three-tier nutrition tool-belt that keeps fat-loss humming- even on hospital weeks, travel days, or chaos mode. ⏱️ Timestamps   00:00 Hook & show mission01:00 Real-life “perfect-until-vacation” fails02:05 Client hospital-week meltdown03:15 Luke’s 5-month post-show binge04:30 Why all-or-nothing thinking backfires05:20 3-tier “routine / busy / chaos” nutrition model06:20 Core rule: high-protein, high-veg, low-cal-density08:45 Tier 1 tools – meal-prep & meal kits11:55 Tier 2 tools – tracking, hand portions, 80/20, etc.19:00 Tier 3 tools – supermarket combos, shakes, calorie banking26:25 Behaviour fixes: if-then plans, environment design, self-compassion30:55 Chaos-proof 5-point checklist33:05 Listener challenge, next-ep tease, outro🛠️ Key Resources  Reach out to us on Instagram @prolificfitness.co and we can send you any of the mentioned resources:• Link to instructions for hand-portion approach • Eating Out - New Zealand Restaurant Guide • Calorie Density Guide At Prolific Fitness, we engineer life-changing body transformations—no perfection required. (This show is for education only; seek professional advice before starting any nutrition plan.)

    36 min

  4. 06/27/2025

    Crash Diets Kill Muscle: 5 Fixes to Keep Metabolism Firing

    Crash-diets slash more than fat - they gut your hard-earned muscle and send your metabolism into hibernation. In this punchy opener, Luke tears up the crash-diet rulebook and dishes five evidence-backed fixes that let you drop fat without sacrificing the engine that keeps kilojoules burning round the clock. What’s inside: Why muscle is metabolic gold (and how crash cuts pawn it off)Five levers to keep the fire lit - measured deficit, heavy lifts, protein priority, a creatine edge, and proper recoveryScreenshot the episode, tag @ProlificFitness.co, and Luke will DM you advice on getting your calories, macros and pace of weight loss correct so you can set a measured target this week. At Prolific Fitness we’re on a mission to engineer life-changing body transformations. No fluff, no starvation - just stronger, fitter Kiwis keeping their engines roaring.

    23 min
  • 4 Episodes

About

Grab a locker and strap in. The Change Room is Prolific Fitness’ no-BS antidote for anyone who’s sick of yo-yo results and wellness waffle. Host Luke Eiserman and crew dish up irreverent, evidence-based training, nutrition, and mindset tactics that turn “I’ve tried everything” into sustainable, life-changing body transformations. New episodes every week - zero fluff, all progress.

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