Coach Enya - Below The Bar

I got my results back! heres what stood out for me!

This week I spoke about going on meds for ADHD. I'll be attending Godiva Clinic in carlow to get a full medical done, to make sure I'm healthy enough to take meds.  I also speak about week 2 in my calorie deficit. Why you shouldn't give up if the scale isn't co-operating.  What foods are you allowed to eat while in a deficit Do I believe in cheat days / cheat meals?

I'm back with a new episode, since October 2024! I discuss whats happened between then and now and what my physique goal is going forward as i'm just at the start of a 14 week calorie deficit!

This week I spoke about my Aunts unexpected death, which occurred during my mini cut and how I dealt with that. Did I make adjustments or just stop altogether?

Kelsey is known as embracecoaching.ie in Instagram - we spoke about Body image issues, how to deal with them. Self love, embracing a fitter and stronger version of you. Dealing with friends and family making snide comments during your health and wellness journey. And also her set back with the Dublin Marathon.

I started an 8 week cut this week, in the build up to Christmas, I want to relax come November so i can enjoy the festivities, so thats why I'm putting in the work now, to shed some holiday weight and reveal some muscle as I've been in a surplus for the last 16 weeks.

In this episode I discussed why I started going to therapy, and how do you tone your arms!

@Davynutrition is a highly qualified and experienced Performance Nutritionist, and even worked alongside the Leinster Rugby team! He is also a 2 x Author and he travels all over Ireland, doing corporate and team talks as well as providing nutritional consultations and programs for potential clients, from all walks of life!  What we covered in this episode: Nicknames lol! Social media Menopause Stress management Gut Health Fuelling for your training Macros

In this episode I cover, why I'm stepping away from tracking food and weighing myself, and why I'm giving "Intuitive eating" a try!

Didn't hit your macro, step, workout, or calorie target today? Stop over thinking it! Let me explain why... Also, do you have support at home and at work when it comes to your fat loss goals, or are you constantly guilt tripped into eating crap? You need strong boundaries when it comes to you honouring the promise you made to yourself. Let me explain why.

I discussed my recent ADHD Diagnosis and also discussed whats wrong with BMI calculators!

Listen to Davids story on how he overcame a 5 year battle with cocaine addiction. Davids mental resilience is admirable, there is always hope if you believe in it! I hope people find something in this podcast that they can apply to themselves or someone they know. 

I discuss How I got back on track after my holiday to POrtugal, How I stayed mindful with food and alcohol while abroad, and also my weight increasing and how ive dealt with that...

Everyone gets them! But you can limit them. So Why do we get them? And How to combat them? It's all covered in this episode.

Ciara Rossi was my guest on this weeks episode and we spoke about her recent photoshoot prep and what it was like stepping on stage for the first time - the highs and lows. Also, how she manages to stay in shape with such a busy lifestyle. If you're a busy person with zero routine in your life and struggle with time management you will definitely benefit from this episode. 

I answered the most commonly asked questions about my journey on this prep. I cant believe its come and gone already! What an experience. 

I get asked this all the time! How long is a piece of string? Every individual is unique as well as their lifestyle, goals etc. Heres what my advice is on this topic... 

This week I discuss how consistency is one of the key factors in aiding fat loss, stick to a routine, a system, a good habit consistently over time and that is what gets us results and vice versa with a bad habit, it can hinder results.

Where would you start if you had to design your own meal plan? Does everyone need to follow one? Pros and cons of meal plans etc. all your queries answered in this episode! I stick to my own little menu and it hels keep me on track, organised and cuts out the thinking power everyday of what to eat at each meal time. 

Rob has turned his love for food and exercise into a decade long career, so far! He has built an online audience of over a million followers across all his platforms - but YouTube is what he's most known for - Rob is a big reason I'm a coach today he taught me so much! Rob was one of the first YouTubers in Ireland back in 2015 to start making videos, teaching people about nutrition and exercise in layman's terms, before the internet became saturated with coaches, like it is today.  He has become so successful, from when I first began watching him all those years ago, making clips in his old house in Dublin that he shared with other people

This week I wanted to give a few tips or hacks on how to navigate a weekend away with friends, or a holiday when in a calorie deficit. Should you track food? Should you still be exercising? If you dont will it ruin your progress?

How to prepare ahead of a chocolate filled weekend! I also touched on my photoshoot prep, will I drink again and stop copying other peoples calories!

Gerry is Ireland's Leading Health and Performance coach who designs and delivers powerful one to one coaching experiences that empower his clients to reawaken passion and energy with a focus that allows them achieve repeatable and sustainable high performance while maintaining health and well being. In this episode we touched on becoming a product of your environment, The power of habit, and Limiting Beliefs.

In this episode i discuss some of the downsides that come with losing Body fat 

Stop saying "I can't" because you "Wont". Start saying "I will", and you "Will".

In this episode my guest is, Lauren Scully also known as Lean with Lauren on social media. Lauren has gained millions of views on her social media platforms, and garnered hundreds of thousands of followers , by making video content of simple and delicious macro friendly meals/snacks . We discussed many topics in this episode, one of which is her battle with a binge eating disorder, and how she used her experience to help other women overcome it.

Have you ever heard of the term "Starvation Mode" while someones progress has stalled in a calorie deficit? Is it a real thing or is it just down to lack of consistency during your deficit?

This week I speak about the benfits ive found from cutting alcohol out of my life for the last 90 days. I also speak a bit about Macro Nutrients.

This week I explain the importance of a reverse diet, I also touch on gastric sleeve surgery.

If you want to know how to properly fuel yourself before a workout, how to stay fuelled during a workout and how to refuel after a workout, then this episode will educate you on all of the above.

This week I responded to a DM I got about someone who lives on energy drinks and snacks a lot, then restricts, then binges. This person is aware they have a bad relationship with food and they're tired of their own excuses and they want to change their life for the better and not just for fat loss . Heres where I told them to start...

This week I explain the science behind intermittent fasting, and  would I recommend it?

If you'll be entering the New year with the "New year new me approach.", please take all the points included in this episode on board, to give you the best chance at succeeding.

This week we discuss the importance of mindset when in the midst of a a fatloss transformation. Special guest this week is Mindset with Martha. Give her a follow on Instagram and Tik Tok :)

I recently read the book "The Power of Discipline" and i've summarised what it takes to be disciplined when it comes to Fat loss. If you struggle with it, you will probably benefit from this episode.

Even coaches have coaches! This week I Chatted with my coach Adam Dowling, we covered a range of topics such as -  Lifestyle coaching vs Photoshoot prep How Every Client is different Why your Habits matter Why eating more food is better for body composition and why you cant get rid of stubborn belly fat.

What supplements do I recommend and why. Do you suffer with constipation and bloating? It's probably how you're eating your food! Listen to find out..

Have you ever thought of doing a fitness photoshoot? This might give you some in sight...

Listen to find out!

If you have a typical 28 day cycle, this podcast will educate you on things to watch out for during your cycle if you are striving for fat loss, and also how to navigate those issues.

Ever wonder why you're not getting the results you want, even though you're eating all the right foods? Heres why..

If your scale is plateauing during a fat loss phase, heres some tips and information to combat that issue.

Frequently asked questions I get about designing personalised gym program.

This weeks episode I discuss why having visible ab, isn't as Abmazing as you think. Theres a price to pay for it ! Also, can target specific areas for fat-loss ? 

This podcast will help those who don't quite have the courage yet to walk into a gym environment and how to conquer that fear. 

Are you someone who always blames lack of motivation for why you can never reach your fat loss goal. In this weeks episode I discuss why we shouldn't depend on motivation to carry us through to our goals, and what we should be focusing on instead.

This episode is helpful to anyone who is afraid of ruining their progress while going abroad on a holiday in the middle of a fat loss phase. I also highlight the benefits of exercise and good nutrition besides fat loss. 

Tracking food is one of the best approaches for fat loss, but it's not for everyone, so here's some tips on how to drop body fat without tracking calories.

Do you always fall short of your goals at the weekend? This episode can help you understand why and also how to manage it better.

If you struggle with yo-yo dieting , this podcast episode is for you! It will give you the foundations to begin a safe sustainable fat loss journey.