Episode 280: How to Stop Being Afraid of Injuries

In this episode of Muscles by Brussels Radio, Ben and Giacomo discuss the fear of injury and how our mindset can shape our experiences with pain, training, and recovery. They explore the biopsychosocial model of pain, why an injury doesn't necessarily mean something is permanently wrong, and how anxiety and catastrophizing can make setbacks feel more overwhelming. Through personal experiences and client stories, they highlight the importance of patience, reassurance, and building confidence over time.The conversation also covers practical ways to keep progressing when injuries happen, including modifying exercises, adjusting loads, and gradually rebuilding training capacity. Ben and Giacomo emphasize the value of focusing on what you can do rather than what you can't, while recognizing that people sometimes need to feel heard before they're ready to look for solutions. Whether you're a beginner who's nervous about getting hurt or an experienced lifter navigating setbacks, this episode offers a more empowering perspective on training, recovery, and long-term strength.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

Going vegan can feel overwhelming at first, but it doesn't have to mean changing everything overnight. Giacomo and Alice share practical advice for getting started, from simple food swaps and easy meal ideas to convenient vegan protein sources like tofu, soy curls, and seitan. They explain how to build confidence in the kitchen, find satisfying foods you enjoy, and avoid overcomplicating your nutrition.They also discuss navigating family gatherings, eating out, and making the transition more sustainable by taking it one step at a time. Whether you're considering going fully vegan or simply adding more plant-based meals to your routine, this episode offers approachable tips to help you get started without feeling overwhelmed.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

How do you talk about veganism with people who don't share your perspective? Ben and Giacomo discuss the idea of calling non-vegans "pre-vegans," the importance of meeting people where they are, and how their own approaches to vegan advocacy have evolved over time. They talk about the pressure to have all the answers, recognizing when someone is genuinely curious versus simply looking for an argument, and why sometimes the best approach is simply to listen.The conversation also explores navigating veganism within families and relationships, introducing people to plant-based foods, and showing that veganism can fit into everyday life without isolation. Ben and Giacomo share their experiences with family members, social situations, difficult hypotheticals, and hostile social media comments, while discussing harm reduction, humor, and leading by example as alternative approaches to confrontation.They wrap up by talking about the value of making incremental changes rather than approaching veganism with an all-or-nothing mindset, and why you don't have to be an activist to live according to your own values.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

The five Vegan Proteins coaches sit down for the first "Coaches Catch Up" to talk about what’s happening in their training, competition prep, and lives outside the gym. Ben shares the story behind his surprise competition prep and his approach to classic physique, while Alice talks about her evolving competition goals and the possibility of moving toward women’s physique. Giacomo discusses his renewed focus on training, technique, and recovery, including the differences between bodybuilding-style movement and the more efficient movement used in Olympic lifting and CrossFit.Dani shares some of her recent CrossFit experiences, including becoming more focused on technique and learning to be more coachable as she prepares to potentially compete. Sawyer talks about his music and the creative projects he’s been working on, while the group also gets into the fun of spending time together outside of training: from concerts and late nights to the possibility of a future Vegan Proteins retreat.Along the way, the coaches discuss the realities of getting extremely lean, sustainable habits, sleep, coaching, competition goals, and how fitness can influence much more than just your physique. They also invite listeners to submit questions for the next all-coach Q&A episode.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

Ben and Sawyer sit down for an in-depth look at what coaching actually looks like in practice. They revisit Sawyer's successful cut from the upper 170s to the mid-160s, the challenges of hunger and fear of muscle loss, and how slowing down the transition out of a cut helped him maintain his results.They also discuss the impact of adding steps and cardio, adjusting training frequency and volume, managing joint health, and using autoregulation. Finally, they map out Sawyer's return to coaching as he begins a gradual muscle-building phase focused on making progress without rushing the process or getting caught up in second-guessing every decision.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

Alex Payne joins Ben on Muscles by Brussels Radio to discuss his journey from athletics and years of lifting on his own to becoming a competitive vegan bodybuilder and completing two bodybuilding seasons. Alex shares how becoming vegan gave him a deeper sense of purpose for bodybuilding, motivating him to show what could be accomplished on a plant-based diet.The conversation covers the importance of spending time building before beginning a contest prep, including Alex’s year-plus working with Dani to develop his physique and establish a strong coach-athlete relationship. They discuss the lessons Alex learned about recovery, consistency, training, nutrition, posing, and trusting the process, as well as the differences between his first and second competition seasons.Alex also opens up about the realities of contest prep and the often-overlooked post-show period, including changes in appetite, bodyweight, body composition, energy, and day-to-day life. He explains how setting a new goal (in his case, moving toward powerlifting) helped him transition away from chasing an onstage physique and embrace the next stage of his athletic journey.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

Eating out is inevitable, whether you're traveling, meeting family, attending a work lunch, or simply not in the mood to cook. Dani and Alice break down how to navigate restaurants as a vegan while still building meals that work for your nutrition and physique goals.They cover Mexican, Indian, Thai, pho, Chinese, Japanese, Italian, Mediterranean, American, and pizza restaurants, including what to order, where protein is easiest to find, and which seemingly healthy options can come with a surprising amount of oil or other hidden calories.They also share practical strategies like researching menus ahead of time, asking for light oil or sauces on the side, checking whether rice and beans contain animal products, bringing your own protein when necessary, and keeping a running list of reliable restaurants for travel.Finally, they discuss some surprisingly useful chain options, including CAVA, Tropical Smoothie Cafe, Burger King, and Taco Bell, proving that even when your choices aren't ideal, you can usually find something workable.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

Do you need to track every calorie and macro to make progress? Ben and Dani discuss the pros and cons of macro tracking, how nutrition tracking evolved, and why tracking can be an incredibly useful tool without needing to become a permanent part of your life. They also explore meal plans, meal templates, structured eating, calorie density, intuitive eating, and practical ways to gradually loosen the reins while still making progress toward your goals. 🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

Thinking about stepping onstage for the first time? Coaches Ben & Alice dive deep into what aspiring natural bodybuilding competitors should consider before committing to a contest.They discuss who tends to thrive in bodybuilding, the importance of structure and routine, having a healthy relationship with food and your body, managing stress, and building strong social support. They also cover the realities of contest prep, including how relationships and social life can change, why the post-show period can be especially challenging, and how mindfulness and self-awareness can help you navigate difficult moments.The conversation also breaks down natural vs. non-tested bodybuilding, different natural federations, contest timelines, the importance of working with a coach, and the major men's and women's divisions.If you've ever wondered whether bodybuilding is right for you, or what it actually takes to make your first competition a positive experience, this episode is for you. 🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================

Shireen joins Ben and Giacomo to share her journey from going vegan for her health to discovering bodybuilding and eventually stepping onstage for her first competition. She talks about her lifelong interest in athletics, cosplay, and superheroes, and how building confidence through fitness eventually helped her believe she could pursue bodybuilding.Shireen and Giacomo discuss how their coaching relationship evolved from helping her understand training and nutrition to preparing for the bodybuilding stage. They dive into the realities of contest prep, including the physical and psychological challenges of getting extremely lean, the lessons Shireen learned about hormones and recovery, and why stage conditioning isn't a sustainable year-round state.Finally, Shireen reflects on the deeper impact bodybuilding has had on her confidence, discipline, gratitude, and perspective on life. She shares her experience competing, navigating post-show recovery, and why she's now embracing an improvement season before eventually stepping onstage again.🌱 Coaching ApplicationTake your fitness and nutrition goals to the next level with one-on-one coaching:http://www.veganproteins.com/personal-training 📖 Free 7-Day High-Protein Meal Plan:https://bit.ly/4kab1Ll💪 Muscles by Brussels Membership:Try it free for one month:https://www.veganproteins.com/muscles-by-brussels-membership-free-trial/ ✅ Membership Includes: 4 live coaching calls per month Monthly home or gym workouts 200+ high-protein vegan recipes Exclusive app features Habit challenges with cash prizes A supportive vegan athlete community 🔗 Follow Us Online: Instagram: https://www.instagram.com/veganproteins/ Facebook: https://www.facebook.com/VeganProteins Website: https://www.veganproteins.com/ Apparel: Muscles by Brussels Tank Tops SCIENCE:MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.=================================