Coach Sean Fitness Podcast

In today's episode, we talk all about the pros and cons of using a treadmill. We compare it to running, talk about the pros and cons with using a treadmill and much more. If you have taken up running and thought about using a treadmill before, this is the episode for you. Let me know what you think about this episode of the podcast as well as what you would like to hear about in the future by Dm'ing me on Instagram @coach_seanc

In this episode of the podcast, we talk about all things lower back. Why a disc issue may not be the problem and how an MRI might not help. What exercises you should be doing as well as exercises you should not be doing. How every lower back injury is different and the go-to steps you can do to quickly find what exercises may suit you best. How to structure your warm ups with lower back pain and what exercises I like to include in the session to help reduce the risk of injury. If you enjoy this episode of the podcast, let me know on Instagram @coach_seanc

A question I've been asked over the years is do I do meal plans for people? One glance at a recent Instagram reel (https://www.instagram.com/p/CQLmNdvnFPt/) would suggest that I should never do meal plans for anyone. This is my lunch every day of the week. The same lunch. I might have some sausages and/or black pudding thrown in there at weekends. Nothing fancy. Nothing special. But, for the most part, Monday to Friday, this is my routine based around my schedule. It works for me. I'm not a fan of cooking. I enjoy the meal. I never feel bored. (There was a time I would never include a bagel but that's a post for another day!). I make it work for me and my goals. But that doesn't mean it will for you and yours. I can only imagine what people would say if I told them you had to do this routine! And yet, that's what some people do. Put others on their plan because it worked for them. That's not coaching. Set meal plans and strict diets are very hard to stick to. Especially when those meals don't line up with your goals. There was a time where we used to all preach 6 meals a day, every two hours, to keep “the metabolism burning”, or something like that. That's not sustainable. And if the meal plan you are on is not sustainable to you, no matter the benefits, you won't stick to it. That's why at our Boot Camp, we give choices. We go through the options with you and help you pick what aligns with your goals. Because all the diets have one thing in common if fat loss is your goal: a calorie deficit. Picking the right diet/meal options should depend on what you can realistically do rather than what someone else on Instagram is eating Instagram: https://www.instagram.com/coach_seanc/ Website: http://www.coachseanc.com/

In today's episode, despite the cancellation of the Dublin Marathon, we are talking about my biggest mistake when running and how you can avoid it. We quickly talk about the DCM being cancelled this year, Although we don't get into it too much because we feel that everything has been said already on the topic. It is still disappointing that it will not go ahead this year. But, we will find a way to make the Virtual Marathon as memorable. Instagram: https://www.instagram.com/coach_seanc/

Ok, it's been a while but, just as we pass the one year anniversary of doing at home Zoom workouts, I'm back with another episode of the Coach Seán Fitness Podcast. This episode is all about running for those that hate running. I've learned a lot over the past year with Covid-19. One thing I wasn't expecting to learn about myself was how much I relied on running for my mental and physical health. But it wasn't always that way. I was the guy who wanted to do a marathon once and then never does it again. I was the guy that said they "hate running". I was the guy that would get uncomfortable whenever someone referred to me as a runner. That's despite running 4 marathons, including a virtual marathon at this point. In this podcast episode, I talk about my poor mindset to running, how it all changed and how you can get into running. I talk about the misconceptions with running, the long runs and running motivation. I also talk about the Running For Those Who hate Running Challenge we have with Any Given Training Day, starting this Monday, March 29th. For 5k and 10k templates, the programme is FREE in our running group. We will also continue to have follow along sessions on Tuesdays and Thursdays in that group. However, if you are constantly struggling with motivation to run, developing good habits, getting accountability and combining your running goals with at home workouts, get in touch with us. We will tailor the 6 weeks around you and your goals as well as setting you up n the Any Given Training Day Fitness App for at home workouts, mobility drills and mini programmes to overcome the common running injuries such as lower back pain, shin splints and my personal favourite, calves! If you are interested in that Challenge, apply now by clicking the link below: https://docs.google.com/forms/d/e/1FAIpQLScV3fYEwsRLu8nrf2X3hedXjD81Tizt6za-QgBTKgguE6NmnA/viewform?usp=pp_url You can also join our FREE Running Group by clicking the link below: https://www.facebook.com/groups/anygivenrunday More details on the Challenge will also be posted on the Any Given Training Day Instagram Page: https://www.instagram.com/anygiventrainingday/ #LetsGoGetEmAgain

January training is usually about the scales and losing the holiday weight. Despite the shock I got when I went back to training at the start of this month, I feel that exercise should be about so much more. Exercise has helped me deal with my lower back issues and I know it can help you. As they say, I think, exercise is the cheapest form of medicine. So in this episode, I talk about the research behind how it can help you with dealing with pain as well as how you can still train all your limbs, even if one is injured, through cross training. As I say in this episode, this is not about #NoExcuses and 'no pain no gain' mentality. But more about finding ways to train that will help with your fitness, mood and confidence. And if you are interested in online training, be sure to check out this link below where I do have some availability for online personal training: http://www.coachseanc.com/onlinetransformation #LetsGoGetEmAgain https://linktr.ee/coach_seanc

In this episode of the podcast, I will be talking about the three biggest mistakes that people make when setting their health and fitness goals as well as my two strategies to helping ensure that 2021 is your most successive fitness year yet! We talk about how people try to do too much at once in January. How people are not specific enough with their goals (along with a great strategy to use on how to set your goals for the year - Most people do the complete opposite to this strategy!). We also talk about why people don't have accountability for their goals. And for help in setting those goals, we talk about finding cues and setting new routines to override those cues as well as how to get more specific in your training in 2021. As mentioned on the podcast, my follow along fitness session is on YouTube tonight at 7pm: https://www.youtube.com/watch?v=2Zh4zZLl1vo If you are reading the above link and it is too late for you to do the session, you need to subscribe to my newsletter to get updates on all things health and fitness that will help keep you motivated and in the right mindset to achieve your goals. You can subscribe for free by clicking here: http://eepurl.com/ckeVyL For the month of January, I'm bringing back my 6 Week Online Personal Training Transformation Challenge. This time, working along with the Coaches at Any Given Training Day, this will be even bigger and better than ever before. As well as working with me through the Any Given Training Day App, you'll be able to pick the brains of other coaches with specific experiences in coaching running, swimming, cycling and triathlons. Through the first 6 weeks, we will work on your goals through the 6 Week Challenge, tailoring it to your fitness levels and well as what you have access to at home and your goals. Together, we will work on tackling your goals and having a plan that we can implement throughout the year. Take the guesswork out of your training, have accountability and eliminate the excuse of a lockdown to start your 2021 on the right track! Click HERE for more details on how to sign up today: http://www.coachseanc.com/onlinetransformation #LetsGoGetEmAgain

Happy New Year. This episode of the Podcast is specific to members of my Boot Camp or online PT clients (as well as Any Given Training Day clients). So you might not get as much out of it if you are neither. In this episode, I will talk about: - Why "world carnivore diet month" and Veganuary are the same month - The key ingredient that EVERY successful diet has - My one problem with calorie counting on My Fitness Pal - What "Shape My Plan" is, how it works, and how you can make it personal to you and your goals - What the "Booty Camp" diet is, how it works and why we eliminate some foods, even though they aren't necessarily bad for you. If you did enjoy the podcast and want to become an online coaching client of mine, email me for my 6-week challenge on sean@coachseanc.com (or follow the link below to sign up). We'll be taking new members into our Boot Camp from February when lockdown restrictions ease. http://www.coachseanc.com/onlinetransformation

With over a month since the last episode of the podcast, we catch up with Coach Seán on how the marathon went and the lessons he learned running the Dublin Virtual Marathon and running that last 10k with his Dad. From 13:15, we talk about thee nutrition connection to The Social Dilemma, the new documentary on Netflix, dealing with issues around the likes of Facebook and Instagram. Seán draws parallels between both of them, particularly through one scene involving a lock jar. Hopefully, it helps you rewire your thinking and relationship with food, especially as we head towards the holiday season. If you have anything in particular that you would like to be discussed on the next episode of the Coach Seán Fitness Podcast, be sure to send him a DM on Instagram (@coach_seanc). Plus subscribe to the weekly newsletter where you will also get the 6 Hacks to lose 6kg or more in 6 weeks or less eBook: http://eepurl.com/gWh6Gf

As of recording this episode, we are a few hours away from the second lockdown in Ireland and gyms being shut. Initially, I was not as level headed as I am in this podcast. I truly feel for businesses that are going to go under. It's not my place to lecture whether the country is doing the right thing or not but, from a health and fitness perspective, give my views on how to adapt to the next 4-6 weeks. And there are a few ways to do that as I talk about bodyweight training, how it can transfer over to the gym and the assessments we can do it keep ourselves motivated and on track. I also talk about how I am going to set goals for myself over the next 6 weeks. I talk a little about the conflict on Twitter (a dumpster fire as of late) about the importance of gyms with mental health. In short, I know they can help but they are not the essential service. They have helped me a lot in the past, but may not be for everyone and telling people to squat is not the first thing I would recommend to someone who is suffering! The 5km radius was a big blow to my marathon goals and training over the last few months. I'm not sure what I am going to do about that right now. But I do know how I am going to plan and adapt my sessions for my Boot Camp in Castleknock who I am grateful for that have stayed with through all the changes we have made since March. Instagram @coach_seanc

I usually like to tackle just one podcast topic for a shorter episode and more information for you, but with the virtual marathon around the corner, I wanted to talk about my experience (and arrogance) doing the marathon for the first time in 2017. Before that, I think having a positive mindset and approach to fitness and challenges is something that is completely overlooked. I talk about how being in the right frame of mind for me has really helped me in my training and give different examples of how it can help you too. In the second part of this podcast, I talk about how I failed at my first marathon in my eyes but the lessons I learned from it, not just in the running and training, but in mindset, approach and attitude and have helped carry me over to the present day and be better for it! Instagram @coach_seanc If you enjoyed this podcast, please leave a review on iTunes. That helps us grow the podcast!

Ok, hopefully, the title raised some alarm bells but it is a topic I have seen a lot on social media (and that exact comparison) so in this episode we are going to talk about the pros and cons to shorter workouts, specifically HIIT Training, including: - Where did the title come from? - A study on steady-state cardio and HIIT Training - Why I think HIIT Training should not be used for beginners while it gets harder the more fit you are - Why I think it's easier to do 45 seconds on the Assault Bike instead of 15 seconds - Why I hate the idea of doing HIIT Training for time-efficient reasons. - Where I think shorter workouts have their place for those looking to get fit. #LetsGoGetEmAgain

In this episode we will be talking about the When, What and How Long You Should Workout For (Training Advice) - How Long should a Gym Session be? - How do you divide up that gym session? - Importance of a Warm Up - How experience and training age affect volume and duration of a workout - Difference between training for a new person, returning from injury and an active recovery session - Strength Training and Training Split Options - How to change up your training if you are going too long in the gym or have limited time - Why some combination exercises absolutely suck Hit me up on Instagram on @coach_seanc for any podcast related questions you may have #LetsGoGetEmAgain

One thing I have noticed a lot when looking up topics for this podcast is the term "fitness secrets". When we see celebrities in great physical shape, there is that curiosity that they must have top fitness celebrity secrets that are we are unaware of. How do they do it? Well, because of this curiosity, a lot of the headlines, blogs and articles contain the term "fitness secrets". It's a term that drives me up the wall as it promotes quick fixes and neglecting hard work, in my mind. So I rounded up a lot of these "fitness secrets" and present them to you in today's episode. I'm sure you will notice a common theme in a lot of them... they're not magical secrets! A lot of them involve practical advice that you can apply to your training... of course, there's always one that uses it as a platform to promote something that is probably not useful to you! #LetsGoGetEmAgain

Ok, I have missed a few weeks doing this podcast but, due to unforeseen circumstances, I now have more time to get back into doing the podcasts! Why is that? Well, all is explained in the intro! Today's podcast comes about after reading a tweet from S&C Coach Mike Boyle, who is highly respected in the industry. The tweet reads: "90% of the people I see jogging should be walking #speedlimping" Do I agree or disagree? Well, considering I have ran marathons and running podcasts, you would think my answer would be simple. It's not. Check out the episode and let me know on Instagram what you think! #LetsGoGetEmAgain

Back from a two-week absence with another episode of the Coach Seán Fitness Podcast. In this episode, we are talking about the pros and cons behind everyone's favourite exercise, including mine, the burpee. Or is it? We also talk about the dreaded Burpee Challenge that we used to have in our Boot Camp sessions along with whether they are truly the best "fat burning exercise". https://linktr.ee/coach_seanc

Overly excited to talk on this episode of the podcast, as I am still on a high just a few short hours after the mighty Aston Villa locked in their spot in the Premier League next season. To skip me gushing over Villa's improbable turn around jump straight to the 5 minute mark where I talk about today's topic. After seeing a pizza in the "healthy" fridge, this episode is about how we look at exercise and why trying to find the right exercise for fat loss is probably the worst thing you can do. Training shouldn't be about how many calories you burn. That's a short term solution and you're not going to be able to stick with whatever training you are doing if you have a negative approach to it before you start.

Protein Shakes sometimes get a bad rap. We don't think of consuming too much protein if we have a lot of protein in real food. But protein shakes? Too many and they will harm your kidneys. Or will they? Seán talks about this in today's episode of the podcast along with little tips on how to use protein shakes to help aid fat loss. And, if you have any suggestions on how to make the most of the virtual marathon for Dublin this year, hit us up on Instagram @coach_seanc linktr.ee/coach_seanc #LetsGoGetEmAgain

With they gyms opened the past few weeks for some of us in Ireland, I think the most important thing to do is to use the first few weeks for building consistency in the gym and developing a new routine. I talked about, in a previous episode, how you should be leaving a few reps in the tank when training on returning to the gym. In this episode, I talk about when you should and shouldn't train to failure! There is a time and place for it. You need to find where your true limit is so that you know what training to failure is like. But you don't want to do that for every session. This episode is all about finding that balance. https://linktr.ee/coach_seanc

In today's episode of the Podcast, I talk about how whatever programme you sign up for is irrelevant unless you are able to build sustainable habits from it. Even my own programmes. I know how I can make the 6 week Challenges I have done in the past work for people. But they won't work for everyone. The truth is that a fitness programme can work for everyone. I may not necessarily agree with the programme, but that doesn't mean that it can't be effective. When gyms reopen, you're going to get claims how this is "the only programme for you", or this workout is "specifically designed for" whatever. Any gym programme can work. Any diet can work to lose weight (once it adheres to a calorific deficit). My advice to you is to keep it simple and work it around your schedule. What can you do long term that gets long term results? The right environment, coaching and the type of sessions you enjoy are much more important than the claims of any programme. #LetsGoGetEmAgain

With some retail shops now opening up in Ireland, I'm looking forward to when gyms are opened up again in the country! In this episode, I talk about sets, reps and volume and why it can be sometimes best to keep it simple. And I also talk about the different rep ranges if you're training for strength and size as well as why you may want to do lower reps and lower weights on newer, more difficult exercises to get the correct technique for Instagram: @coach_seanc

I tried not to talk about it. But it was too good not to dedicate a podcast too, especially since there were at least 10 key takeaways that you can apply to your health and fitness. And it has been a rare positive during this lockdown! Little over the usual 10-20 minute episodes but hope you enjoy!

In this episode of the podcast, I talk about the problem with labelling food "good" and "bad". The answer to whether one type of food is better than others has too many different variables to answer conclusively.

Back with another episode of the Coach Seán Fitness Podcast. And it's a good thing I didn't do one last week as it would have been at least an hour on The Last Dance documentary. In this episode, I talk about how I have come to realise that I am dependant on running to give me clarity and focus. And that is something I did not think I would say a few short years ago! I also talking about listening to other strength and conditioning podcasts and picking up tips on how to handle wearing a mask in public. I know, through previous experiences at Stags, that I suffer big time with my breathing when running... yep, I'm not going to explain that sentence any further, you'll just have to listen to the podcast to find out and how my mistakes will help you in the weeks and months ahead. I close this week's episode by talking about our Any Given Runday running group and 5k challenge. We're up to 150 members now, with all levels of fitness involved. And we are going to set goals every 4-5 weeks. Starting with aiming for a 5k PB at the end of June. There's no cost to get involved. All you have to do is join our Facebook group below and follow us on Instagram! https://www.facebook.com/groups/anygivenrunday/ https://www.instagram.com/anygivenrundayofficial/ #LetsGoGetEmAgain

It's a Monday. It that day of the week where you've promised yourself to start on that project or new workout plan. But you may still need that extra bit of motivation to get going. Stop looking for it. It is much better to start with imperfect action that waiting for the perfect moment that will never come. This podcast talks about how I stumbled across that advice when looking for motivation that was not coming to me.

A few years ago, to help get established as a Personal Trainer, one of the things I did was set up a "Fixing Pops" YouTube series where I could showcase my beliefs in Personal Training and help my Dad along the way. Two years later and my Dad is crushing it in the gym. He's definitely "fixed" and working as hard as ever in the gym right now! In this episode, I catch up with my Dad and we learn: - What he is doing in the gym right now - His insane mental toughness to keep pushing himself - How he went from zero running to a 72-minute 5km time to a 30-minute 5km time in a matter of weeks - How his day is set up for training right now - How even walking has turned competitive for him. - The pull up challenge he did - Staying hydrated and making sure he is drinking enough water - The impact that consistent training is having on his body - And the biggest takeaway from his training with me: the importance of form of how much weight you are lifting! A really fun episode of the podcast that you're going to feel very motivated to do some training once it is done! #LetsGoGetEmAgain

This episode opens up with talking about my own struggles this week, playing catch up on having what I perceived was too much on my plate right now. I think a lot of feel like we should be getting so much done now that we are at home. After that, I talk about the importance of doing a correct warm-up, ideas for a warm-up (including the two follow along warm-ups below) as well as the consequences in not following my own advice on warm-ups being integral to a good session. Warm up A: https://youtu.be/bSh46YJ25QI Warm up B: https://youtu.be/nFe7ujPrx3c I wrap up the podcast by talking about my co-host on the Any Given Runday podcast, Eric, interviewing Odhran Murphy for his marathon in the estate in aid of Childline this weekend. It's a great listen that you can find on Spotify or Apple Podcasts as well as donating below: Odhran's GoFundMe page: www.gofundme.com/f/marathon-in-the-estate Spotify: https://open.spotify.com/episode/6BIV2x4S0SP5bujteCXpyT?si=ZBN11HGHQ3eiN6lgW1o_dg Apple Podcasts: https://podcasts.apple.com/ie/podcast/any-given-runday/id1493778874#episodeGuid=Buzzsprout-3557356 #LetsGoGetEmAgain

This episode of the podcast is really broken up into two halves, that I feel will provide a ton of content for you guys. In the intro, I talk about what I have learned through my guests this past week on the podcast including: - Why it's so important to give a new routine/diet time to work - The importance of doing your due diligence and research - Setting goals and not just relying on motivation - That you are capable of so much more when you are able to push yourself - To find the balance to being productive and taking time out during quarantine In the second half of the podcast, it's all about why it is critical now more than ever to set a sleeping pattern to help with your productivity and mood and why you should NEVER hit the snooze button, no matter how tempting it may be. Hit me up on Instagram (@coach_seanc) if you enjoyed this episode and previous episodes of the podcast. Also, I was very serious about what I said at the end, so if you have something to offer, let me know by sending me a DM and why. #LetsGoGetEmAgain

Transitioning to a Plant-Based Diet. Today's episode is a prime example of why I am interviewing friends and family for the Podcast during this quarantine. Before hitting the record button, I realised I hadn't spoken to Grace in nearly 16 months which I felt awful about. We have text, Instagram etc. but I had never picked up the phone to call. Another reason is that I can learn all I want about Plant-Based diets, but until you have gone through it, I really don't know the ins and outs of exactly what I am talking about. Grace has. One of the major takeaways from this episode is Grace talks about sticking with the diet for the first month. Whether it's a diet plan or a new exercise regime, you must be patient and give it time to work. Grace also talks about the mistakes she made the first time she went plant-based, how others can learn from those mistakes, the biggest misconceptions with the diet, vitamins and minerals, how meat is different for her these days and how she ended up having a Chinese on Christmas Day. It's a short episode. I probably could've kept the recording going on our 45-minute conversation after we did the podcast because there was a ton of value in that! Thanks, Grace! I'll definitely have you back on anytime we talk more about nutrition! #LetsGoGetEmAgain

In today's episode, I am joined by one of my best friends, Elaine, as we talk about her journey through an 18 day Boot Camp in Thailand. Some of the things we talk about include: - Why she decided to do a Boot Camp in Thailand instead of just living it up in Australia - What a typical day doing a Boot Camp was like - Why it is important to set goals - What motivates Elaine to train - Despite travelling the world, why if she could only take one more holiday, it would be for a Boot Camp Really enjoyed recording this episode of the Coach Sean Fitness Podcast. Hope you guys get something out of this one too. And maybe, when the quarantine is lifted, you might find yourself travelling for a Boot Camp after listening to this episode! #LetsGoGetEmAgain

Trying something new during these times with Covid-19 and quarantine. I think it's great to make time to catch up and check in on people during this time. So I've decided to set time during my day to catch up with friends and family through Zoom and, during our conversation spend 10-15 minutes on one fitness/health-related topic that I find interesting and that may help you guys as well. Today, I'm chatting with my friend, and Any Given Runday co-host, Conor Nolan on how GAA teams are still training and coping during Covid-19. A short conversation on GAA training, how to approach a season with no definite start date, how this season, in particular, affects summer holiday plans and how strength training with GAA teams has evolved over the years. Hope you guys enjoy today's podcast and if you have any suggestions or future topics for the podcast, hit my up on Instagram on @coach_seanc #LetsGoGetEmAgain

Today's episode of the podcast talks about the contrasting messages that I see people putting out on how to deal with this quarantine. Like everything else, I find that it is very individual to the person. I talk about some of the struggles I have had with sleep etc and how I have overcame them, along with setting some tips that might help you. If you are enjoying these short episodes of the Coach Seán Fitness Podcast, let me know on Instagram (@coach_seanc). Drop me a DM on what you would like to hear more of in future episodes #LetsGoGetEmAgain

We're all at home right now with this pandemic and it can be very hard to train from at home, especially if you don't have an online coach to help you set goals and motivate you. So I have the next best thing with this episode of the podcast, which is ideas and a ton of material for you guys to get you at-home workouts in and stay on track. Some of the exercises which I mention in today's podcast can be found below as well as on my YouTube channel: YouTube.com/CoachSeán Advent Christmas Challenge videos (8-10 minute bodyweight workouts) : https://www.youtube.com/watch?v=JgDltrV3wMM&list=PLA6TRt7CqiAuMrqFHZfBtdPEpbdrXHm9t Follow Along Kettlebell Strength Workout: https://www.youtube.com/watch?v=4x8ghi4Wuuk Follow Along Kettlebell HIIT Workout: https://www.youtube.com/watch?v=5Ym8zsc5J5Y Follow Along Kettlebell Tabata Finisher: https://www.youtube.com/watch?v=GZjGV-y4XzY 100 Reps Squat Challenge: https://www.youtube.com/watch?v=rG6yDXdLgK0 Follow Along 10 Minute Cardio Session: https://www.youtube.com/watch?v=gfEX1aE8CWs My 20-20 Series featuring exercises for Resistance Bands, Kettlebells, Jumping Jack Variations and much more: https://www.youtube.com/watch?v=Dlz8qJoON18&list=PLA6TRt7CqiAsDKLHkaRK-oGkhvEKpErkf 'Thunderstruck' HIIT Finisher: https://www.youtube.com/watch?v=6Kk7n82p4Yg Alternative Circuit Training Session: https://www.youtube.com/watch?v=HnfrnK_IUFA Cardio & Core Training Session: https://www.youtube.com/watch?v=ftDpzTFbJRU Facebook: facebook.com/CoachSeanC Instagram: @coach_seanc Twitter: @Coach_Sean_C #LetsGoGetEmAgain

The last 2-3 months have been pretty hectic on my part with moving house, new job and then we were all hit with this pandemic. I've been trying to build a routine over the past few weeks and get back to doing these episodes of the podcast. Over the next few weeks, there is not going to be much of a schedule, until I nail down that routine, but just short episodes whenever I can for the Podcast. Short 10-15 minute episodes that hopefully will give you a spark of motivation to get some training in. In this episode, I talk about what has helped me stay active. The online running group I have established with Any Given Runday and how it could help up. Sign up with the link below (all free) http://www.facebook.com/groups/anygivenrunday I also talk a little about the technical problems I have had with Zoom online classes and how I have set little challenges for myself after seeing the effects the last few weeks have had on my body. It's a short episode but, hopefully, a helpful one. If you enjoyed this episode, let me know on social media: Facebook: facebook.com/CoachSeanC Instagram: coach_seanc Twitter: Coach_Sean_C The last 2-3 months have been pretty hectic on my part with moving house, new job and then we were all hit with this pandemic. I've been trying to build a routine over the past few weeks and get back to doing these episodes of the podcast. Over the next few weeks, there is not going to be much of a schedule, until I nail down that routine, but just short episodes whenever I can for the Podcast. Short 10-15 minute episodes that hopefully will give you a spark of motivation to get some training in. In this episode, I talk about what has helped me stay active. The online running group I have established with Any Given Runday and how it could help up. Sign up with the link below (all free) http://www.facebook.com/groups/anygivenrunday I also talk a little about the technical problems I have had with Zoom online classes and how I have set little challenges for myself after seeing the effects the last few weeks have had on my body. The podcast is available in full on Apple Podcasts and Spotify now It's a short episode but, hopefully, a helpful one. If you enjoyed this episode, let me know on social media: Facebook: facebook.com/CoachSeanC Instagram: coach_seanc Twitter: Coach_Sean_C One of my main goals with this podcast is to help improve my own ability in front of a camera and microphone. And, as I said in this episode, with everything going on, it's time to make chicken salad out of chicken shit. To subscribe to the Coach Seán Weekly Newsletter: http://eepurl.com/ckeVyL

In this episode of the Coach Seán Fitness Podcast, I talk about overcoming a fear of failure. "I have failed over and over again. And that is why I succeed" - Michael Jordan. This podcast has always been intended to help those that want to have a work/life balance for fitness and everything else. It's not directed at athletes or those that live in the gym. Especially in the last 6 months, I have struggled with that balance which I talked about feeling hypocritical in episode 18 (#18: Getting Back On Track). So I made the decision to make quite a few changes in my life, a lot of which take effect this weekend. Which meant this was supposed to be a short podcast - I wasn't expecting 25 minutes. The other reason, I set up this own podcast was to get over my fear of failing (and actually failing on numerous occasions) in public speaking. Trying to be clear and articulate my words for what I want to get across has been a struggle. And I feel talking about that may help someone listening make a leap to try something new in the health and fitness field. I then talk about my 6 "hacks" for fitness eBook. You can find the eBook by going to CoachSeanC.com on the home page for an in-depth look. The 6 "hacks" are anything but hacks. They are principles I apply to my own health and fitness that I feel lead to long term, sustainable results. Focus on one thing over the next month and dedicate yourself to being better at that. By focusing on too many, you'll become overwhelmed. Some of which I have talked about a few times in the previous 19 episodes. Hit me up on Instagram, @coach_seanc, on your thoughts on this week's episode. https://www.instagram.com/coach_seanc/

With week 3 underway of 2020, the motivation starts to drop and more people start to either fall off the wagon or look for a quick fix to their goals. And that's where people can become over-reliant on the possibility of supplements. In this episode, I go through potential supplements you could be taking, with the caveat that they "supplement" a healthy lifestyle (with the exception to a "superhero" supplement from Web MD that I know, or am pretty sure anyway, that I will never need. While I think I hammered home the point that you need to put in the work to get results and some supplements should be viewed as an addition rather than a miracle drug, I forgot to emphasis that they are potentially necessary for those with a very hectic lifestyle that don't have a chance to sit and eat good quality food for large chunks of the day. In particular, in this episode, we talk a little about Fish Oils, Magnesium and Vitamin D. Also, the idea behind a little info to this supplements is something that may potentially help a little with your health and fitness lifestyle. If you feel like you have a serious nutrition issue, I would recommend going straight to a dietician on exact levels that suit you. Plus why I HATE the idea of "Blue Monday" If you do enjoy the podcast, please give it a review on Apple Podcasts to help boost the show! And you can sign up to our weekly newsletter by clicking here: http://eepurl.com/ckeVyL www.CoachSeanC.com #LetsGoGetEmAgain

The title can refer to myself getting back on track for the Coach Seán Fitness Podcast as well as getting back on track with goals for 2020. After nearly 2 hours of Mac uploads, only to find there was a fault in the wire of the mic I was using, I finally get the first podcast of 2020 recorded. In this episode, we are talking about: - Why I feel like a hypocrite with how 2019 ended for me personally. - Looking back at the previous year before committing the new goals in 2020 - How to be more specific with your goals in 2020 - Why the next trendy go-to diet may not be the answer for you to achieve your fat loss goals in 2020. Yes, with it being the New Year, '2020' is mentioned quite a bit and surprisingly, talk about my 49ers is left to the last minute of the show. Just a little heads up for you! Apologies for no shows over the last 3 weeks. But with this one done, I feel like I'm back in the saddle again and good to go for this year... 2020 #LetsGoGetEmAgain Instagram: @coach_seanc Plus check out my new Podcast, Any Given Runday, for those of you who have running as a priority in 2020

In this week's episode, I talk briefly about my fitness journey and the mistakes I made when I first started going to the gym. There is too much to mention in this 20-minute podcast but a lot of those mistakes are what I am currently seeing people doing today. Going from doing a lot of sports, to trying to find void for missing them and the competitiveness it brings and then joining the gym only to eventually lose motivation to either injury or life getting more hectic with work, family commitments etc. - if this sounds like you, then this is definitely the podcast episode for you! I also talk about what should be in your gym programme: Squat, Hinge, Lunge, Carry, Upper Body Push and Pull. And if the programming sounds too much for you to work around, I can make it a lot easier for you! My 8 Week Fitness & Fat Loss Transformation Challenge is starting on Monday, January 6th. Start your fitness goals for 2020 STRONG! Check out the link below for more details: www.coachseanc.com/8weekchallenge #LetsGoGetEmAgain

While doing some research on this week's newsletter, I came across the Peloton Controversy in the States. There was an uproar over their Christmas ad, that you can check out through the link below: https://www.youtube.com/watch?v=pShKu2icEYw I had originally wanted to talk about Christmas gifts from a health & fitness perspective and expand on the blog below: http://www.coachseanc.com/blog/2019/11/28/christmasblack-friday-gift-ideas But I wanted to address this. One of the issues with the ad (besides the sexism) is that a husband bought the wife the peloton bike because he thinks that she needs to work out when, looking at her, she is definitely not overweight. This is where I have a huge problem. Being in the gym or taking up any form of exercise should not be determined whether someone else thinks you need it for appearance. If you want to work out because you want to lose a few pounds, great! Go for it and try to better yourself for you. But that's far from the only health benefit to training. You cannot judge a person's fitness levels by their size. Although BMI would tell you that Usain Bolt is barely in the normal range while pretty much all rugby players and bodybuilders like Arnold Schwarzenegger would be obese. Is The Rock obese? Despite being a better metric than the scales, the BMI chart is still a poor form of metric for healthy bodyweights. But besides all that, when we train we feel better. Do I feel better when I'm going through a great run of training sessions and consistent with my diet 80% of the time? Yes! I feel great when I'm leaner. But I also have more energy. I am more mentally alert. A lot of my ideas come from jogging on the road or in the gym. I truly feel it is a form of stress relief and meditation. It is also the cheapest form of medicine. So when people start giving out about ads like this because they think it implies that the person is exercising due to weight and that she should be accepted for who she is, it shows a poor understanding of the many reasons why someone would want to take up a fitness regime! It is so much more about overall health and fitness. And regardless of starting weight, it can be "life-changing". www.CoachSeanC.com

Head shaving and Christmas decorations have one common thing in problem that's been giving me an awful head this past week. But with the exception of that rant, it's straight into some practical health and fitness advice from the 6th minute of the podcast where we talk about: - Why you shouldn't go cold turkey (pun most definitely intended and disgusted with myself that I did not use it on the podcast) on your fitness before Christmas - How a negative mindset and Mr Miyagi lead to a terrible outcome... and how I just had to own that outcome. - Tha Coach Sean Advent Christmas Challenge (as well as my two Christmas gym programmes available through http://eepurl.com/ckeVyL) - Just what the hell "adaptive thermogenesis" is and why you should have more protein which is not bad for you if you have healthy kidneys. To get the Advent Christmas Challenge, go to my Facebook Page: https://www.facebook.com/CoachSeanC/ or subscribe to my YouTube Channel: www.Youtube.com/CoachSeán And get the weekly newsletter, as well as my two Christmas 3 week min challenge programmes here: http://eepurl.com/ckeVyL

Brought to you once again from the Coach Sean Fitness Studio Quarter, in this episode, we are tackling some of the most common fitness myths (and my inability to pronounce my "th"). After we summerise some of the topics below that have been mention in previous episodes, we then talk about different types of squats, when to take protein, protein supplements, are deadlifts bad for you back, running or walking, and free weights vs machines. I have a feeling there may be some answers in this one that will surprise you. Here are all the topics from this week's episode and, the end? Well, sorry about that! - “Sweat is fat crying” - Target areas for burning fat - Stretching before your workout - "No Pain No Gain" - Pain after a workout means that you had a great workout - Lifting heavy means you will bulk up - Cardio is the best method for reducing body fat __________________________ - Anabolic window, Healthy “Protein” bars and whether shakes make you fat/bulky. - “Knees should not go over the toes with a squat” vs "Ass to Grass" Squats - Cardio or weights first? - Workouts when you're sick - Running vs walking: which one is better and what burns more calories? (this answer might surprise you!) - Are Deadlifts and Barbell Squats bad for your back (Well, I don't do them... BUT!) - Fitness alone will help you lose weight? - Free weights vs machines: which is better? www.CoachSeanC.com

"I'm really sore, I had a class workout yesterday?!" Not necessarily. A lot of people judge their workout by how sore they are, or how much they have sweated in the session. It's a terrible metric for a great workout. In this episode, I talk about what you should be judging and how every workout is not going to be a great workout along with what to do about that. I also talk about the importance of sleep and why it affected my Monday workout. And at the conclusion of this Podcast, I talk about the myth of the 1000kcal workouts. More details from that can be found in my blog below which is an excerpt of my weekly blog (that you can subscribe to for free by clicking here: http://eepurl.com/ckeVyL) http://www.coachseanc.com/blog/1000kcalworkouts If you are enjoying these podcasts, please leave a 5-star review and help spread the word on the podcast. And any suggestions are more than welcome. DM me on Instagram: Coach_SeanC #LetsGoGetEmAgain

Moments after witnessing my beloved 49ers lose their first game of the season, I recorded this podcast talking about one of my pet peeves in the fitness industry: 'Toning'. There is no such thing as toning. In this episode, I explain what is really going on and how good marketing is stopping some of you from getting great results! I also talk about overeating and my top 7 tips to help you avoid it along with some of the mistakes and pitfalls that I have made and how I have learned from them If you enjoyed this show, please share it with friends to help get the word out there on this podcast. Leave a 5-star review on iTunes and #LetsGoGetEmAgain www.CoachSeanC.com

In this episode, I talk about the 'One Thing' you should do to set goals right now to achieve your health and fitness goals along with why tactics such as multi-tasking are a mistake. I talk about my own goals and how I fit smaller goals around them as we are heading into the last few months of 2019. Plus a tactic I have been using lately for great fat burning results and quicker workouts (I said quicker, not easier!) In what may surprise A LOT of people that have followed me in the past I give my true thoughts on what I think about Burpees and how to use them in your training. I almost talk about the last goal I have set myself for 2019, that most of you can do but it scares me s***less! I'm sure some of you can guess it! And if you are interested in Personal Training and in the Lucan area, my Christmas 6 Week Transformation Challenge starts this Monday, 11th of November. Check out the link below for all the details: www.CoachSeanC.com/xmaschallenge

Straight from the Coach Seán Fitness Studios... my kitchen next to a blow-up Skeleton ice casket, I go into how and why nerves affected me so much before the Dublin City Marathon last Sunday. I talk about my mindset before this event as well why this felt like the easiest of the three I have done, despite feeling I was more fit for last year's event. And not to make the Podcast all about me, the second half of the podcast is talking about Intermittent Fasting. There is a lot of different types of fasting and time-restricted eating. I talk about some of the ones that can work along with others that I would stay well clear of!

With the 40 anniversary of the Dublin City Marathon this Sunday, I thought I would give my top 10 tips for the event, mostly speaking from personal experience and the mistakes I have made in the past. A smart person learns from their mistakes. A wise person learns from the mistakes of others. So be a wise person and listen to this week's episode!

We're all looking for the "best" exercise and diet plan to follow to get results fast. Newsflash: 'There is no such thing as the best exercise'. There are exercises that are better than others. But to determine if they are indeed 'better', it depends on your own goals and fitness levels. I sometimes forget this myself as I explain when trying to do a long run before this week's podcast. We can lose sight of our goals easily when we compare ourselves to others. In this episode, we find out how that can happen very easy to help you avoid it. #LetsGoGetEmAgain

In this lempsip fuelled episode, I hope to provide some value to you guys with my thoughts on: - When to use a foam roller and what does the science say behind it - The biggest mistake I made when it came to stretching (a lot of people still do this!) - Rest periods between sets, why it changes during a workout - The Importance of Sleep and how a lack of sleep can lead to ruined relationships... it segues better in the episode! A short one for you guys, on the third time of trying. Apologies if the sound seems really low. I had already recorded this episode but I couldn't hack my breathing due to my long run taking place in the rain on Saturday! Hope you guys find something interesting in this one #LetsGoGetEmAgain

In this episode, after I talk about forcing myself to run before Hurricane Lorenzo arrives and road rage (while cycling?), I talk about how "how perfection impedes improvement". Also, while discussing dieting and the 8 Week Challenge: - My Food Presentation skills suck - Why aiming for 100% will mess with you mentally when you do slip up - Why those that follow a clean diet Monday-Friday never experience change - My love for chip buttys... that's not relevant for a fitness podcast. Also, check out the blog that I referred to in this podcast below: http://www.coachseanc.com/blog/perfectionimpedesimprovement 'Tanks' for downloading and listening to the podcast! Appreciate any and all feedback on sean@coachseanc.com

Back from a 12 day holiday, I'm slowly getting back into the swing of things with the podcast. In this weeks episode: - The one thing that annoyed the hell out of me that I saw in the gym on holidays - Why you should never judge someone doing an exercise in the gym (with the exception of the PSA) - The one exercise I won't do despite thinking it actually is a great exercise - My full-body warm-up and the 3 exercise series that is a must for those with lower back pain (and my own struggles) - The complexity of pain with the lower back - The types of exercises I would recommend for people to do with lower back pain Plus my 8 Week Fitness & Fat Loss Challenge starts this Monday, September 30th. Check out coachseanc.com for more information on that and how to get involved #LetsGoGetEmAgain

The episode I will one day look back on and say this is the one that helped keep me on track while everything else was working against me! It's episode 4 of the Coach Seán Fitness Podcast and we look at some of the types of questions I have gotten over the years including: - Eating before training - Working Out on an empty stomach - Working out in morning or evening - Types of training to increase muscle size - Types of training to lose weight - Should you vary every workout? Thanks for downloading this week's podcast and be sure to spread the word on it as we look to make this podcast bigger and bigger!