Welcome to the Evergreen Athlete podcast...
This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...
What You’ll Get:
About Me (Your Host):
As of writing this in February 2025, I have been a strength and conditioning coach for 15 years, and I've coached at some level for 20 (Christ, that's scary). I'm the founder of Evergreen Athlete, an online coaching platform for those over 30s who want to regain their consistency and confidence to be their best version.
Hosted on Acast. See acast.com/privacy for more information.
Welcome to the Evergreen Athlete podcast...
This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...
What You’ll Get:
About Me (Your Host):
As of writing this in February 2025, I have been a strength and conditioning coach for 15 years, and I've coached at some level for 20 (Christ, that's scary). I'm the founder of Evergreen Athlete, an online coaching platform for those over 30s who want to regain their consistency and confidence to be their best version.
Hosted on Acast. See acast.com/privacy for more information.
“Be tougher.” Helpful… or hollow? Dr Stephen Leckey joins me to unpack why the usual slogans don’t cut it - and what actually helps you train, compete and live by your values when the noise (and your inner critic) ramps up.
We get into
Listen if
About Stephen
Dr Stephen Leckey is a lecturer in Sport & Exercise Science (University of Glasgow) and a practising sport & exercise psychologist. Former rugby player; research in mental toughness and psychological flexibility.
If you used to live for sport and the itch hasn’t gone, but niggles, work, and family keep tripping you up - I coach people like you.
I help former athletes with unfinished goals overcome injuries, train with purpose again, and rebuild confidence—without turning life upside down.
Fancy a chat about the next intake?
DM “EVERGREEN” on Instagram @finlay.evergreen.athlete and we’ll see if it’s a fit.
Hosted on Acast. See acast.com/privacy for more information.
Overview
Generic programmes rarely stick—and even when they do, they often don’t move the needle. In this episode, Finlay breaks down how to build a comeback plan that actually fits your sport, your body, and your life, so progress becomes predictable rather than hopeful.
Key talking points
Before you head off, a quick word.
If you used to live for sport and the itch to compete hasn’t gone away—but niggles, work and family keep tripping you up—I coach people just like you.
We’ll get you training with purpose again, manage the sore bits, and build steady progress that brings your confidence back.
Keen to know more? Flick me a DM with “EVERGREEN” on Instagram @finlay.evergreen.athlete and we’ll have a chat about the next intake.
Cheers,
Finlay
Hosted on Acast. See acast.com/privacy for more information.
Finlay heads back to the platform after 11 years and discovers that the most challenging part of a comeback isn’t the barbell. If you’ve ever wondered whether signing up for an event would reignite your edge, this short debrief will give you a nudge, without spoiling the details.
Key Talking Points
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Before you head off, a quick one...
If you used to live for sport and the itch to compete hasn’t gone away - but niggles, work and family keep tripping you up - I coach people just like you.
We’ll get you training with purpose again, manage the niggles and injuries, and rebuild steady progress that brings your confidence back.
Keen to know more?
Send me a DM with “EVERGREEN” on Instagram @finlay.evergreen.athlete and we’ll have a chat about the next intake.
Cheers,
Finlay
Hosted on Acast. See acast.com/privacy for more information.
Overview
Finlay talks with Dr Jackson Fyfe (exercise scientist and lecturer at Deakin University) about why most physical decline in mid-life is driven by behaviour, not biology, and how small, well-chosen doses of training can preserve strength, muscle and overall health. The conversation covers minimal-dose resistance work, mixing cardio with weights, and avoiding the “all-or-nothing” trap that derails many former athletes.
Key Talking Points
Hosted on Acast. See acast.com/privacy for more information.
Overview
Finlay shares a behind-the-scenes training session on staying consistent when life gets in the way. Expect a straight-talk look at why detailed plans collapse, and how former athletes can keep moving when injuries or family duties crop up. No full playbook here—just enough to point you in the right direction.
Key Talking Points
Hosted on Acast. See acast.com/privacy for more information.
Overview
Finlay sits down with Evergreen Athlete dietitian Jack Ryan to unpack the unique weight-loss puzzle former athletes face once training volume plummets and real-life obligations spike. They explore why retired competitors can still slim down faster than the general public, the perfectionist traps that stall progress, and the nutrition, training, and tracking tactics that make fat-loss sustainable after 30.
Key Talking Points:
> Why the Kilos Creep Up
> Built-In Advantages You Still Have
> Type-A Mindset Pitfalls
> Setting Up a Sustainable Cut
> Fueling Training Without Killing the Deficit
> Measuring Progress Like an Athlete
> Common Roadblocks & Fixes
Hosted on Acast. See acast.com/privacy for more information.
Burnout hits hardest when you least expect it—especially if you're ambitious, driven, and accustomed to pushing through every barrier. In this candid episode, Finlay MacHugh shares his personal story of facing burnout head-on, what led him there, and the critical lessons he's learned along the way.
If you've ever felt overwhelmed, exhausted, or simply wondered if your constant pursuit of success is sustainable, this conversation will resonate deeply. Finlay offers practical insights, honest reflections, and relatable experiences that will help you recognise your own patterns and create meaningful change.
This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...
Download the Free Robust Running Worksheet: https://www.canva.com/design/DAGWyZPuW_k/iI91KrKT9vu2KcMALF0VkQ/view?utm_content=DAGWyZPuW_k&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h3dc81b95ed
Instagram: https://www.instagram.com/finlay.evergreen.athlete
Facebook: https://www.facebook.com/profile.php?id=61560106523481
Email: finlay@evergreen-athlete.com
Hosted on Acast. See acast.com/privacy for more information.
In this episode of the Evergreen Athlete Podcast, Finley sits down with podiatrist, runner, and educator Tim Mulholland to unpack the most common injuries holding runners over 30 back — and what to do about them.
You’ll learn why injuries like Achilles tendinopathy and plantar fasciitis show up more as you age, what outdated recovery methods to avoid, and how to train smarter (not just harder) to keep showing up consistently.
Tim brings a rare blend of real-world clinical insight, running experience, and teaching know-how, helping you understand not just the what, but the why behind smarter rehab and performance strategies.
Download the Free Robust Running Worksheet: https://www.canva.com/design/DAGWyZPuW_k/iI91KrKT9vu2KcMALF0VkQ/view?utm_content=DAGWyZPuW_k&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h3dc81b95ed
Instagram: https://www.instagram.com/finlay.evergreen.athlete
Facebook: https://www.facebook.com/profile.php?id=61560106523481
Email: finlay@evergreen-athlete.com
Hosted on Acast. See acast.com/privacy for more information.
Running is often the first thing we reach for to stay fit and active—yet injuries can quickly derail even the best intentions. In this episode, Finlay MacHugh shares his own journey from enthusiastic teen runner to battling frustrating injuries that forced him to leave a sport he loved. He uncovers why runners frequently get stuck in the cycle of start-stop training, and introduces practical strategies to help you build resilience, run smarter, and avoid common pitfalls.
If you want to run consistently, push your limits without breaking down, and truly enjoy the freedom running offers, Finlay provides a no-nonsense framework you can put into practice immediately.
This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...
Download the Free Robust Running Worksheet: https://www.canva.com/design/DAGWyZPuW_k/iI91KrKT9vu2KcMALF0VkQ/view?utm_content=DAGWyZPuW_k&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h3dc81b95ed
Instagram: https://www.instagram.com/finlay.evergreen.athlete
Facebook: https://www.facebook.com/profile.php?id=61560106523481
Email: finlay@evergreen-athlete.com
Hosted on Acast. See acast.com/privacy for more information.
Life after 30 is relentless—careers, family, pets, and endless responsibilities leave little room for the training habits you once had. In this episode, Finlay MacHugh dives deep into the reality of balancing life's demands while maintaining your athleticism. He explores why traditional workouts might be holding you back and reveals how you can achieve significant results in half the time.
If you've ever felt overwhelmed trying to squeeze training into your busy day, this episode will challenge your assumptions and equip you with practical, science-backed shortcuts that could revolutionise your routine.
This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...
Instagram: https://www.instagram.com/finlay.evergreen.athlete
Facebook: https://www.facebook.com/profile.php?id=61560106523481
Email: finlay@evergreen-athlete.com
Hosted on Acast. See acast.com/privacy for more information.
Welcome to the Evergreen Athlete podcast...
This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...
What You’ll Get:
In this episode:
This episode delves into the often-overlooked power of progress in building long-term consistency. Finlay shares personal insights from his own recent training metrics, discusses how doubt can creep in when results aren’t immediate, and highlights why success sometimes appears effortless for others. By focusing on small wins and understanding core motivational drivers—relatedness, autonomy, and competency—athletes of all levels can see real progress and build lasting confidence. We also cover practical tips on amplifying your training through better sleep, nutrition, and stress management and how detaching from the end result can make the journey more enjoyable.
Key Talking Points
Personal Training
Understanding Success & Confidence
Core Tenets of Motivation
Amplifying Your Training
Creating Conditions for Success
Hosted on Acast. See acast.com/privacy for more information.
Welcome to the Evergreen Athlete podcast...
This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...
What You’ll Get:
About Me (Your Host):
As of writing this in February 2025, I have been a strength and conditioning coach for 15 years, and I've coached at some level for 20 (Christ, that's scary). I'm the founder of Evergreen Athlete, an online coaching platform for those over 30s who want to regain their consistency and confidence to be their best version.
Hosted on Acast. See acast.com/privacy for more information.
Welcome to the Evergreen Athlete podcast...
This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...
What You’ll Get:
In this episode:
In this episode, we explore how understanding injuries and recovery can make us smarter, healthier athletes—especially for those aiming to maintain a high level of performance without burning out. We kick things off with real-world examples from professional sports teams, including how Leicester City minimised injuries en route to a Premier League title. We then unpack the idea of “consistency over intensity,” showing why extending your training efforts over time often beats going all-out in short bursts. Finally, we look at what happens when you push too hard (flying close to the sun), offering tips on balancing training, rest, and when to seek professional help.
Key Talking Points
Sports Team Injury Insights
Consistency vs. Intensity
When You’re Flying Close to the Sun
Hosted on Acast. See acast.com/privacy for more information.
Welcome to the Evergreen Athlete podcast...
This podcast is designed for people who used to live for sport but are now in a different place. They've recently focused on their careers and families and are unsure how to train athletically as they age. They have different stressors and problems. My name is Finlay MacHugh, and this is something that I have gone through myself to help people overcome every single day. If you're here, you likely have questions about how to train and live optimally. So this is what to expect...
What You’ll Get:
In this episode:
In this episode of The Evergreen Athlete, host Finlay MacHugh breaks down why consistency is the ultimate game-changer for anyone striving to perform better in life and sport—especially those over 30 who used to live for competition. Finlay shares personal stories, highlights common struggles, and explores strategies to stay on track despite distractions and a busy schedule.
Consistency vs. Intensity
Personal Insights
Common Roadblocks
Evergreen Athlete Method
Hosted on Acast. See acast.com/privacy for more information.
