4 simple tips to help keep you consistent over the holiday period
This is a case study style podcast. We look to two of our most inspirational members on how to change your life. These two members have become leading members as they strive to be better each and every day, and they have the results to back it up losing over 15kg of body fat in 12 months.
Give a listen as we outline the traits of these two amazing people.
We are back!
Quick episode jumping in to habits of successful dieters at RTB:
Importance of Sleep and Exercise
Proactive > Reactive
Accountability
Routine
Knowledge
This is a very specific episode for our members as I talk over some changes happening to RTB for 2024.
The main change will see our semi-pt membership being replaced by a premium group membership.
I also go over the format of the group program and exactly what happens on each day. This gives new members and our foundation members an outline of how their week will look.
If you want to know more about RTB and our membership options, please give me an email or book a consultation.
The effects of the menstrual cycle on training and energy
Thyroid issues and its effects on energy levels.
How sunlight early in the day can improve your sleep routine
The importance of managing caffeine consumption and stress
How to maximise testosterone without the use of PED's
The basics; good diet, sensible training, managing caffeine and stress, sleep and social connection.
Eoin owns a food prep company called "Country Munch"
How we can use cooking methods and spices to add variety to our meal prep
The concept of "magnets" as food groups
Food prep options and making food prep efficient
Core principles for making up your meals
If you enjoyed this episode, please share it on your social media channels
This is a solo episode where I go in depth on the InBody Scan.
In this episode I outline the reliability , function and use of the Inbody Scan.
I also talk about the caveats to using it and how we have managed to get great results for our members by using it.
If you enjoyed this episode please share it on your social media
This is a solo episode where Darragh explains the best methods of determining your calorie and macronutrient requirements.
There are three ways to determine your caloric intake;
- 2 week track and average
- RTB Calculator
- Inbody calculation
Macronutrients recommendations:
- Protein : 2.0g/kg of bodyweight
- Fat : 1g/kg of bodyweight
Carbohydrate: 3-5g/kg of bodyweight
If you enjoyed this episode please share it amongst your social media
Michelle is a female transformation coach helping women achieve great physiques.
Some of what we talk about:
- Her prep for a photo shoot
- Her training regime
- The importance of extra steps
- Cardio for fat loss
- Investing in your health
This is a great listen and if you enjoyed it please share on your social media
Deirdre Tobin is the owner of "Find your moxy".
Deirdre is a coach who helps leaders find their true self and live a fulfilled life.
This is a great episode where we talk on topics such as:
Differences between self esteem and self confidence
Identifying values
Goal setting
Stories we tell ourselves
Accessing the creative side of the brain
For more information on what Deirdre does check out her website : www.findmymoxy.com
If you enjoyed this episode please share it on your social media platforms.
This is a great episode for any man who wants to learn how to improve their strength and physique.
Pat Curran is an online coach who has merged the best of bodybuilding and powerlifting into this Kaizen Tribe.
Pat outlines his journey into strength training, training methods, nutrition practices and mindset tips that can improve how your training.
Please give Pat a follow as he shares excellent material
If you enjoyed this episode please share it on your social media
Claire Byrnes is an online fitness coach.
This is an episode with lots of benefits, in particular our female listeners.
In this episode Claire covers ;
- The menopause and the effects it has on the body
- Pre and post natal training and how we can adjust our training
- Viewing strength training for health than calorie burning
Give Claire a follow on Insta: C_byrnesfit
This episode sees Rob Moloney (Coach Molo) take us through his approach to rehab and performance
Some of what we cover are:
Using movement as a diagnostic
Having bad coaches and gaining inspiration
The complexity of movement
Overloading the system
Pain vs damage
The importance of general fitness and zone 2 cardio
Elbow and back specific rehab
Breathwork
Rob shares some great content on his Instagram Page: Coach Molo
This is a great episode with Sarah with tonnes of values for anyone looking to improve their health.
Some of the what we cover:
- Improving your relationship with food
- How to best manage training and dieting around the menstrual cycle
- The fragility of motivation and the importance of habits and routines
- How to fit more social events into a diet
- Being more process orientated and practicing turning up
- Reverse dieting and when to use it
- How to increase protein intake through increasing portion size
Follow Sarah on Instagram and Tiktok; sazc_coaching
Colm talks us through how his background of playing rugby and transitioning to an online coach
His three pillars to nutrition
Exercise and nutrition routines
The importance of chewing your food properly
Winning the morning which leads to a great day
Please go and give Colm a follow on Instagram: csstrengthcoach
David is leading figure in the Irish health and fitness industry.
He has transformed his body and mindset and now owns a successful coaching company.
He shares his struggles with food and weight gain and how he has developed into an amazing physique.
David's company is called "The Lifestyle Blueprint".
If you enjoyed this episode, please share on your social media platforms.
Knowing what weight to use can be tricky.
We have this conversations with our members each day.
Listen to this episode for simple tips that can help you choose what weight to use.
If you enjoyed this episode, please share it on your social media platforms. Thanks
This episode covers all things injury prevention and management. Niggles and flare ups are to be expected if you are continuously pushing your limits so learning to manage them is crucial.
This episode offers simple and practical advice to ensure you can keep training.
If you enjoyed this episode, please share on your social media platforms.
