Find out exactly how many days per week you really need to train to build muscle, lose fat and stay consistent long term; without burning out or living in the gym.​ Episode overview In this Back To Basics episode of The RYSE Podcast, coach David Sarkany breaks down training frequency for beginners, intermediates and advanced lifters so you can stop guessing and start training with purpose. You’ll learn how to match your weekly sessions to your goals, recovery, lifestyle and experience level instead of blindly following “7 days, no days off” hustle culture.​ What you’ll learn Why clear goals and SMART objectives must come before you decide how often to train.​ How many days per week beginners actually need (and why 2–3 sessions can deliver massive “newbie gains”).​ The ideal 3–5 day split for intermediates who want results without letting the gym consume their life.​ How advanced lifters should think about 4–6 sessions, total weekly volume, intensity, recovery and overtraining signs.​ Why “no days off” and 7 days of lifting is a fast track to burnout, plateaus and hating the gym.​ The truth about cardio: why it’s for heart health (not fat loss), what NEAT really is, and how to schedule HIIT without wrecking your strength sessions.​ How to use six key pillars: training, nutrition, sleep, hydration, caffeine and mental health; to assess your readiness and avoid injury or drop-off.​ Whether you are a New Year’s resolutioner, busy parent, first responder, athlete or office worker, this episode gives you a simple, realistic framework: minimum 3, maximum 6 quality sessions per week for most people, tailored to your recovery and responsibilities. Tune in to stop overthinking your training split, ditch the guilt, and build a routine you can actually stick to all year.​ Connect with Dave To contact Dave for content ideas or coaching, please email: [email protected] Visit the website for client testimonials, free resources and coaching/program enquiries: https://rysemovement.wixsite.com/ryse-movement Follow us on: TikTok – https://www.tiktok.com/@dave_RYSE Instagram – https://www.instagram.com/ryse.movement/ Facebook – https://www.facebook.com/RYSE.ModernAlchemy YouTube – https://www.youtube.com/channel/UC9tLvcHLkta-lToJcrfJFMw/

Unlock lasting health, fitness and mindset results by getting back to basics.​ Episode overview In this episode, Dave shares why most people fail at health and fitness long term and how getting back to the basics of mindset, goals and daily standards is the real “secret” to sustainable results. Drawing on over 14 years as a personal trainer and 20 years of lifting, he explains why chasing quick fixes, fad programs and social media “shiny objects” keeps you stuck, and how clear thinking and simple habits create real change.​ Mindset before macros and movement The conversation starts with the mind, because every transformation begins with a thought before it becomes a result. Dave talks about how being constantly distracted by what everyone else is doing online stops you from looking inward and deciding what you actually want for your own health, body and life. He breaks down how thoughts become things, and why you must first define the outcome in your mind before you can ever expect to achieve it physically.​ SMART goals and real clarity Dave explains the difference between vague wishes like “I want to lose weight” and a real goal built as a SMART objective: specific, measurable, attainable, relevant and time‑bound. He walks through how to reverse engineer a desire into a clear written objective, including how you want to look, move, perform, feel, recover and even what sport or lifestyle you want to be able to enjoy. You will also hear why your “why” must be deeply meaningful to you, not just something a doctor, coach or friend tells you that you “should” do.​ Pain, pleasure and starting small Using his own story as an overweight teenager who started training to stop getting bullied and dreamed of becoming like Arnold Schwarzenegger, Dave unpacks how humans are driven by avoiding pain and seeking pleasure. He shows how to use the “stick” of pain and the “carrot” of desire to move yourself, while also being realistic about your current capabilities. Instead of trying to lose 50 kilos in 12 months in one giant leap, he teaches you to focus on the first kilo, then the next, and to climb the ladder one rung at a time with simple, measurable steps.​ Shadow side: sabotage, victimhood and discipline A big part of the episode dives into the “shadow side” of goal setting: victim mentality, complaining, negotiating with your mind and quitting before you build momentum. Dave speaks candidly about living with autism and ADHD, the challenges of his “neuro‑spicy” brain, and why he still chooses to do the best he can with the cards he has been dealt instead of using them as excuses. He calls out common self‑sabotage patterns like hitting snooze instead of doing your walk, skipping training, cheating on your diet and telling yourself “it’s too hard,” and shows how dedication to basics beats motivation every time.​ Back to basics in 2026 This episode is designed to be one you revisit repeatedly to reinforce the fundamentals of mindset, discipline and goal setting. Dave encourages you to rewatch or relisten, refine your SMART objectives, align them with your own values and desires, and set real deadlines so you stop kicking the can down the road. If you are serious about transforming your body, health and life in 2026, this is your starting point to step up, show up and get back to the basics.​ Connect with Dave To contact Dave for content ideas or coaching, please email: [email protected] Visit the website for client testimonials, free resources and coaching/program enquiries: https://rysemovement.wixsite.com/ryse-movement Follow us on: TikTok – https://www.tiktok.com/@dave_RYSE Instagram – https://www.instagram.com/ryse.movement/ Facebook – https://www.facebook.com/RYSE.ModernAlchemy YouTube – https://www.youtube.com/channel/UC9tLvcHLkta-lToJcrfJFMw/

Most people think their beliefs are truths but they’re really just perceptions repeated so often that your nervous system has mistaken them for identity. In this episode, I break down how those unconscious stories shape your reality, keep you trapped in self-sabotage, and how to finally rewrite them. We dive deep into: 🧠 How beliefs are formed (and how they become invisible prisons) 💰 Why your money beliefs reveal the core of your self-worth ⚖️ How to dissolve polarity by finding gratitude in both sides of an experience 🔥 A guided process inspired by Dr. John Demartini’s values and perception reframing work If you’ve ever said, “Nothing ever works out for me,” this one’s for you. It’s time to pull your perceptions back into balance, free up trapped emotional energy, and rebuild your belief system from the inside out. 💡 This is actually the full Patreon version for FREE but if you want to sign up for the full RYSE experience, click this link: 👉 https://patreon.com/Raise_Your_Standards_Everywhere 🔗 Connect with me: 📧 Email: [email protected] 📺 YouTube: @TheR.Y.S.E.Movement 🎧 Podcast: Spotify – RYSE Movement 📲 TikTok: @dave_ryse_movement 📸 Instagram (Personal): @dave_ryse 🌍 Instagram (R.Y.S.E): @ryse 📘 Facebook: RYSE Movement #RYSEMovement #ShadowWork #BeliefSystems #JungianPsychology #DemartiniMethod #SelfMastery #ConsciousReprogramming #RaiseYourStandards

What if the frustration, procrastination, and burnout you feel isn’t a motivation problem — but a values problem? In this episode, I walk you through the Values Hierarchy — your personal compass for meaning, motivation, and authenticity.We explore Dr. John Demartini’s Values Determination Process to help you discover what your life is truly demonstrating as most important right now. Go take the free test here 👉 https://drdemartini.com/values/ You’ll learn how to identify your top values — the things that energize you, inspire action, and make time disappear — so you can finally align your goals, habits, and identity with what truly matters. In the Patreon-exclusive deep dive, I reveal how to link lower-priority values (like fitness, discipline, or finances) to your highest ones — using the 30 Benefits / 30 Drawbacks Method.This is the key to becoming internally driven instead of externally pressured. 🎧 Watch the full Patreon version here:https://patreon.com/Raise_Your_Standards_Everywhere 💡 What You’ll Learn How to uncover your true hierarchy of values Why you struggle to stay consistent with goals that don’t match your top values The science of internal motivation and inspired action How to link lower values to your highest ones and transform your life from the inside out 🜂 Connect with David Sarkany | R.Y.S.E Movement 📧 Email: [email protected]📺 YouTube: @TheR.Y.S.E.Movement🎧 Spotify Podcast: R.Y.S.E — Raise Your Standards Everywhere📸 Instagram (Personal): @dave_ryse🌍 Instagram (Movement): @ryse📲 TikTok: @dave_ryse_movement📘 Facebook: R.Y.S.E Movement 🙌 Support This Work ☕ Buy Me a Coffee🎤 Apply to be a guest or book coaching via email💬 Comment what your top 3 values are — I want to hear your insights 🧵 Tags / Hashtags #RYSEmovement #RaiseYourStandardsEverywhere #JohnDemartini #ValuesHierarchy #AuthenticLiving #SelfMastery #InnerWork #PersonalDevelopment #Motivation #SpiritualGrowth

Your life is ruled by four archetypes:The Lover who sets your valuesThe Sovereign who decides your standardsThe Warrior who takes relentless actionThe Magician who creates through belief and language When one of these is suppressed, the Shadow takes over. This episode is a reset of who you are, what you tolerate, and how you rise. Welcome to R.Y.S.E — Raise Your Standards Everywhere.   CONNECT WITH THE RYSE 📺 YouTube: youtube.com/@RaiseYourStandardsEverywhere 🎧 Spotify: open.spotify.com/show/6FHaObGBMwYx5lxtYREzKU 📸 Instagram: instagram.com/dave_ryse 📲 TikTok: tiktok.com/@dave_ryse 📧 Email: [email protected] Support the Work ☕ Buy Me a Coffee: buymeacoffee.com/rysemovement 🗝️ Join the Patreon when you’re ready to go deeper - https://www.patreon.com/posts/welcome-to-ryse-139762225?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=postshare_creator&utm_content=join_link 🔥 Like, share, and review if this stirred something awake in you

"When you shine... what part of you must die to be witnessed?" In this unfiltered, myth-rich conversation, I join the brilliant minds behind the Sleep Study Podcast to explore the psychological, spiritual, and emotional terrain behind Sleep Token, shadow integration, and the archetype of the Wounded Performer. We go far deeper than music.This is a journey through Jungian shadow work, anima possession, and the psychic cost of creation.It's about how modern content creators—especially men—are called into the arena to be sacrificed on the altar of attention, and what it takes to survive the process while still becoming whole. 🧠 What We Unpack: Why the music of Sleep Token is more than a sound — it's a summoning How the Anima seduces the soul of the artist and turns admiration into addiction The truth behind fan worship, creator burnout, and the internal fragmentation of performance Jungian alchemy as a roadmap to transmute your wounds into creative gold Christ, Odin, and Vessel — the shared myth of the sacrificed god Why creators must die to be free, and how to resurrect on their own terms Tools for shadow integration, embodiment, and becoming your own mythic Self This episode is not entertainment.It is initiation. 🔗 Connect with the Sleep Study Podcast: 🎧 Listen on Spotify: https://open.spotify.com/show/3t2dBeULNkisbMF5WvOQN0?si=46015fb44a544d55📸 Instagram: https://www.instagram.com/sleepstudypodcast/ 🔗 Connect with David Sarkany | R.Y.S.E Movement: 📧 Email: [email protected]📺 YouTube: https://youtube.com/@TheR.Y.S.E.Movement?si=vtM3lE2AxFdX9F9S🎧 Podcast: https://open.spotify.com/show/6FHaObGBMwYx5lxtYREzKU?si=U9YUcq0FQye0WDId45FBzg📲 TikTok: https://www.tiktok.com/@dave_ryse_movement?_t=8mFHuvOOtnk&_r=1📸 Instagram (Personal): https://www.instagram.com/dave_ryse/🌍 Instagram (R.Y.S.E): https://www.instagram.com/ryse📘 Facebook (R.Y.S.E): https://www.facebook.com/RYSE.Movement?mibextid=LQQJ4d 🙌 Support This Work: ☕ Buy Me a Coffee buymeacoffee.com/rysemovement🕯️ Comment, like, subscribe, and share if this transmission stirred something real in you🎤 Use this episode as ritual — for the parts of you still waiting to be seen 🧵 Hashtags #RYSEmovement #RYSEhigher #SleepToken #JungianPsychology #ShadowWork #AnimaPossession #WoundedPerformer #CreativeBurnout #SpiritualAlchemy #SleepStudyPodcast #ContentCreatorJourney #PodcastInterview

In this raw, unfiltered session, I dive deep into my own shadow using Sleep Token’s new song "Damocles" as the mirror for unmasking old identities — especially the Performer Mask I've worn for years. This isn’t just a reaction.This is real-time shadow work.This is collapsing the old structures.This is the painful, messy truth of integration, awakening, and becoming someone new. Inside this video, you’ll witness: How unconscious masks like "the performer" are created and worn How neurodivergence (ADHD & ASD) adds layers to shadow work How external validation, expectation, and old trauma wires the mind for self-sabotage How I am deconstructing false identities in real time to reconnect with authentic self-expression Why Sleep Token’s Damocles triggered a deep energetic and emotional purge inside me This isn't polished. It’s not perfect.It’s real. It’s messy. And it’s necessary. 🜃 If my journey resonates with you, and you want to support more content like this:☕ buymeacoffee.com/rysemovement 👇 Follow and connect with me: 📧 Email: [email protected] 📱 TikTok: https://www.tiktok.com/@dave_ryse?is_from_webapp=1&sender_device=pc 🎥 YouTube: https://www.youtube.com/channel/UC9tLvcHLkta-lToJcrfJFMw/ 🧠 Facebook Group ("I Am Altered"): https://www.facebook.com/share/g/1EGyuhqK3d/

Are you really thinking your own thoughts... or have they been installed? In this episode of the R.Y.S.E. podcast, David Sarkany dives deep into the hidden layers of perception, revealing how your unconscious mind is being manipulated every day — through subtle linguistic patterns, social programming, and inherited belief systems that were never yours to begin with. Discover how: Covert language patterns bypass your critical thinking Injected values and beliefs distort your sense of self Confusion, ambiguity, and complexity are used as tools of control Linguistic framing hijacks your identity and behaviours If you’ve ever felt like you're living a life scripted by someone else — this episode is your permission slip to wake up, reclaim your narrative, and rewire your internal world from the ground up. Key Themes: NLP, unconscious programming, shadow work, neurodivergence, linguistic manipulation, subconscious mind, perception hacking, hypnosis, mindset conditioning, self-authorship. — Contact & Connect: 📩 Email: [email protected]📺 YouTube: @The R.Y.S.E. Movement📱 TikTok: @dave_ryse👥 Join the Facebook Group: "I Am Altered" — If you’re ready to stop being unconsciously manipulated and start living on your own terms — this is your episode.

It's time to get this show back on the road & start helping people transform their lives!   In this episode I dive into the psychospiritual upgrade of stepping wholeheartedly into the King archetype & express how important it is to ensure you're embodied in the Warrior & Lover archetype before attempting to be in your Kingship. To contact Dave for content ideas or coaching, please email [email protected] Visit the website to check out client testimonials, free resources and to enquire about coaching and programs. - https://rysemovement.wixsite.com/ryse-movement

In this transformative podcast episode, I explore the profound lessons that grief offers us when embraced as part of our personal development journey. Through my reflections and experiences with Forging Excalibur, I share how facing unprocessed grief, loss, and pain is essential for true growth and healing. Inspired by Carl Jung’s concept of shadow work and the mythopoetic framework of the Hero’s Journey, I dive into how leaning into discomfort reveals deeper insights about ourselves and catalyses powerful inner change. How to Lean into Processing Your Grief: Grief can be an isolating and overwhelming experience, but healing begins by acknowledging that you don't have to walk this path alone. I encourage anyone navigating intense emotions to seek support through professional channels, such as therapists, counsellors, or psychologists, who are equipped to provide tailored guidance and compassionate care. Reaching out to helplines like Life Line (13 11 14) or Men's Line (1300 78 99 78) can be a crucial first step for immediate support and understanding. Key Points from the Episode: Embracing the Hero’s Journey: I discuss how identifying with the stages of the Hero’s Journey empowers us to reframe our struggles as necessary trials that lead to transformation and resilience. Carl Jung’s Shadow Work: Understanding the unconscious mind's role in our grief allows us to illuminate suppressed emotions and beliefs that impact our daily life. Balancing Life’s Dual Worlds: We live in both a tangible, physical realm and an inner, emotional, and spiritual world. I explain why adopting a mythopoetic worldview bridges these worlds and enriches our experiences, creating purpose and lifeforce. Practical Steps for Emotional Growth: Simple yet effective practices for integrating grief and maintaining well-being, such as journaling, mindfulness, and seeking mentorship or coaching, are highlighted. Connect with me: Email: [email protected]: David SarkanyYouTube: R.Y.S.ETikTok: Dave R.Y.S.EFacebook: David SarkanyR.Y.S.E Facebook: R.Y.S.E MovementPodcast: R.Y.S.E PodcastApple Podcasts: R.Y.S.E PodcastAmazon Podcasts: R.Y.S.E PodcastGoogle Podcasts: R.Y.S.E Podcast Hashtags: #RYSEmovement #RYSEhigher #GriefJourney #HeroJourney #CarlJung #ShadowWork #EmotionalHealing #SelfGrowth #LifeLine #MensLine #Mythopoetics #Podcast #PersonalDevelopment #MentalHealthAwareness