Jeff breaks down how real teams get built—not by chance, but by clarity, credibility, and commitment. After 24 years of coaching, he shows that cohesion starts with a shared target and relentless communication. He walks through the framework he used at St. Michael’s Catholic Academy and with Bat City Track Club—identify the true needs, set the standard, and lead from the front. When everyone knows the roadmap and buys into the work, a scattered group becomes a winning unit.
CHAPTERS:
00:00 Introduction
00:53 The Essence of Team Building
03:16 Rugged Individualism vs. Teamwork
06:45 Examples of Pioneering Teams
10:46 Identifying Needs and Appetite for Excellence
14:22 Building a Relevant and Successful Team
22:23 Setting and Achieving Specific Goals
29:59 The Importance of Credibility and Competence
35:13 Building Credibility and Team Dynamics
37:29 Understanding Industry Standards and Peer Review
42:29 The Importance of Honesty and Realistic Expectations
47:57 Individual Success Leading to Team Success
53:02 The Role of Education in Leadership
58:33 Playing Favorites and Accountability
01:09:31 Establishing and Maintaining a Positive Culture
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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.
FOLLOW:
IG: https://www.instagram.com/theconsistentlygoodpodcast/
YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g
JEFF CUNNINGHAM:
IG: @jdcunningham97
BAT CITY: @batcitytrackclub
This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)
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Iron deficiency sneaks up on endurance athletes—and I’ve felt it.
In this episode, we break down why it happens (diet gaps, sweat loss, foot-strike hemolysis, heavy training) and how to fix it for good. You’ll learn what ferritin and hemoglobin really tell you, why heme iron absorbs differently than plant sources, and when smart supplementation makes sense. Beyond labs, it’s about training wiser, recovering deeper, and fueling with intent—so you stay strong, stay consistent, and keep stacking PRs.
CHAPTERS:
00:00 Introduction
02:20 Cultural Factors Contributing to Iron Deficiency
11:49 Scientific Causes of Iron Deficiency
14:52 The Importance of Iron for Athletic Performance
19:36 Getting Your Blood Tested for Iron Levels
22:25 The Role of Ferritin in Iron Storage
35:32 Understanding Iron Saturation Levels
39:06 Ferritin Levels and Storage Space for Iron
41:27 Role of Hemoglobin and Hematocrit in Oxygen Transport
51:39 Diet Culture and Iron Deficiency
55:06 Supplementation and Managing Iron Levels
01:00:45 Concluding Thoughts on Iron and Performance
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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.
FOLLOW:
IG: https://www.instagram.com/theconsistentlygoodpodcast/
YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g
JEFF CUNNINGHAM:
IG: @jdcunningham97
BAT CITY: @batcitytrackclub
This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)
Today, we explore the intricate world of speed work in distance running. Jeff breaks down the concept of speed work, discusses different training zones, and explains how to build speed in distance runners.
With insights into muscle fibers, various paces, and scientific principles, this episode is a comprehensive guide for runners and coaches of all experience levels.
CHAPTERS:
00:00 Introduction
04:05 The Importance of Aerobic and Anaerobic Training
09:12 Practical Speed Work Techniques
14:26 Fartlek Training Explained
25:06 Critical Velocity and Lactate Threshold
36:32 Aerobic Threshold and Marathon Pacing
39:23 Combining Paces for Effective Training
42:57 Specificity in Training
51:01 The Role of Mitochondrial Density
01:06:09 Avoiding Overtraining and Neuromuscular Fatigue
01:12:08 The Art and Science of Coaching
01:13:00 Final Thoughts and Encouragement
Become a BPN member FOR FREE - Unlock 20% off FOR LIFE
Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.
FOLLOW:
IG: https://www.instagram.com/theconsistentlygoodpodcast/
YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g
JEFF CUNNINGHAM:
IG: @jdcunningham97
BAT CITY: @batcitytrackclub
This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)
In this halfway mark of the season, coach dives into the intricacies of selecting races and the critical role of periodization in marathon training. Learn how to avoid common pitfalls like overtraining and understand the importance of integrating rest and variation into your regimen.
Whether you're aiming to break personal records or stay injury-free, this episode provides actionable insights to help you be consistently good.
CHAPTERS:
00:00 Introduction
00:25 The Consistently Good Paradox
01:13 The Importance of Redundancy in Training
03:07 Chasing Goals and Measuring Progress
05:17 The Thrill and Risks of the Chase
08:58 The Concept of Periodization
18:44 The Role of Rest and Recovery
24:54 Understanding Training Volume and Intensity
29:42 Training Cycles Explained
31:12 Off-Season Training Strategies
37:01 Strength Training for Runners
44:46 Balancing Volume and Intensity
52:50 Race Scheduling and Strategy
58:26 Invest in Yourself
Become a BPN member FOR FREE - Unlock 20% off FOR LIFE
Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.
FOLLOW:
IG: https://www.instagram.com/theconsistentlygoodpodcast/
YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g
JEFF CUNNINGHAM:
IG: @jdcunningham97
BAT CITY: @batcitytrackclub
This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)
In this episode, Jeff is covering the evolution of running technology and its significant impact on the sport. He discusses the advancement of shoe technology, the accuracy of GPS watches, the certification process of race courses, and modern recovery tools like the AlterG treadmill and dry needling.
Learn how all these innovations have contributed to faster race times and better performance overall.
CHAPTERS:
00:00 Introduction
01:19 Understanding Race Course Measurements
05:27 The Impact of GPS Watches on Race Perception
13:14 The Evolution of Running Watches
20:32 The Role of Heart Rate in Training
31:16 The Importance of Relaxation and Mindfulness
32:36 Balancing Technology and Intuition in Running
34:43 Revolution in Shoe Technology
45:02 Innovations in Recovery and Rehabilitation
57:30 The Role of Nutrition in Modern Running
59:36 Embracing Modern Running Innovations
Become a BPN member FOR FREE - Unlock 20% off FOR LIFE
Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.
FOLLOW:
IG: https://www.instagram.com/theconsistentlygoodpodcast/
YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g
JEFF CUNNINGHAM:
IG: @jdcunningham97
BAT CITY: @batcitytrackclub
This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)
In this episode, Jeff goes straight into the world of running and endurance sports, tackling commonly held beliefs and separating fact from fiction. From the 80/20 and 10% rules to hydration myths and the best running shoes, Jeff brings science and evidence-based insights to help you improve your performance and training.
This one promises to provide laughs, valuable knowledge, and help you become a better runner.
CHAPTERS:
00:00 Welcome
02:15 The 80/20 Rule in Training
07:11 The 10% Rule: A Guide, Not a Law
13:06 Breathing Techniques:
15:45 The Dangers of Overhydration
27:24 Choosing the Right Running Shoe
34:10 Debunking the Myth: Running and Knee Health
43:28 Hydration Myths: Coffee, Tea, and Water
52:55 Training Volume: Does High Mileage Cause Injuries?
57:53 The Secret to a Strong Finish: Speed Work vs. Aerobic Fitness
01:01:48 Everyone is a Runner: Embracing the Runner Within
Become a BPN member FOR FREE - Unlock 20% off FOR LIFE
Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.
FOLLOW:
IG: https://www.instagram.com/theconsistentlygoodpodcast/
YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g
JEFF CUNNINGHAM:
IG: @jdcunningham97
BAT CITY: @batcitytrackclub
This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)
On the debut of The Consistently Good Podcast, I sit down with my friend Nick Bare to talk about what it really takes to build something that lasts. From turning a small supplement company into a world-class fitness brand, Nick shares the lessons that shaped him—servant leadership, humility, and the daily discipline of gratitude and trust in relationships, parenting, and business.
This conversation sets the tone for why staying consistently good beats chasing the occasional flash of greatness.
CHAPTERS:
00:00 Welcome to the Consistently Good Podcast
01:41 Fatherhood and Servant Leadership
04:28 The Essence of True Leadership
11:26 The Importance of Vision
17:53 The Marathon Journey: From 3:24 to 2:39
33:34 Defining Success Beyond Achievements
47:24 The Essence of Trust in Coaching
51:41 Humility and Accountability in Training
53:47 Balancing Ambition and Life Responsibilities
58:39 The Power of Delegation and Team Trust
01:05:18 The Importance of Loyalty and Trust
01:10:12 The Symbiotic Nature of Mentorship
01:21:56 Gratitude and Acknowledging Support
Become a BPN member FOR FREE - Unlock 20% off FOR LIFE
Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.
FOLLOW:
IG: https://www.instagram.com/theconsistentlygoodpodcast/
YouTube: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g
JEFF CUNNINGHAM:
IG: https://www.instagram.com/jdcunningham97/
BAT CITY: https://www.instagram.com/batcitytrackclub/
This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)
In this second episode of The Consistently Good Podcast, I break down why the marathon owns such a deep place in my heart. From its roots in ancient Greece to today’s start lines packed with every kind of runner, the marathon tells a story of grit, culture, and community.
I cover the barriers and breakthroughs—how coaching, fueling, and even politics have shaped the race. From the first Olympic marathons to the rise of women’s competition and iconic performances that defined eras, these moments show why 26.2 miles continues to inspire.
CHAPTERS:
00:00 Introduction to the Marathon and Cultural Significance
01:52 Why I Love Coaching the Marathon
07:36 Economic Impact of Marathons
12:24 Historical Origins of the Marathon
15:41 Early Olympic Marathons
27:04 The 1904 St. Louis Marathon
30:16 The Standardization of the Marathon Distance
41:30 The Fight for Women's Marathon Inclusion
44:02 Progression of Marathon Records
51:03 The 1984 Olympics: A Seminal Moment
01:04:32 American Marathon Renaissance in 2004
01:08:57 Modern Marathon Records and Controversies
01:16:51 The Transformative Power of Marathoning
Become a BPN member FOR FREE - Unlock 20% off FOR LIFE
Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.
FOLLOW:
IG: https://www.instagram.com/theconsistentlygoodpodcast/
YouTube: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g
JEFF CUNNINGHAM:
IG: https://www.instagram.com/jdcunningham97/
BAT CITY: https://www.instagram.com/batcitytrackclub/
This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)
Season 1 kicks off on 9.24.25
It’s not about being great once—it’s about being consistently good. Hosted by Jeff Cunningham—BPN Coach, Bat City Running Coach, and former elite runner—The Consistently Good Podcast is built for athletes chasing more than finish lines. This is where endurance meets resilience, mindset drives performance, and training transforms into a way of life.
From proven coaching strategies and performance breakthroughs to raw conversations on leadership, family, and faith, Jeff delivers the tools and stories that fuel long-term growth. Backed by the “Go One More” ethos, each episode is designed to help you build consistency, push past limits, and stay relentless in every arena of life.
FOLLOW:
IG: https://www.instagram.com/theconsistentlygoodpodcast/
YouTube: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g
It’s not about being great once—it’s about being consistently good.
Season 1 kicks off 9.24.25