FOR FIT SAKE

***Due to a technical error this pod is a few weeks late. It was recorded over the June bank holiday BUT it is 100% worth the wait!*** Jess Redden is a Pharmacist, influencer, fitness enthusiast, and an online resource to her almost 80,000 followers. How does she fit it all in? Jess has been training at FFS for over 6 months and joins coaches Mike, Rudds, and Rory in an episode that dives into a wide variety of topics. Mike makes a bold prediction for his Half Marathon….. YES, he is finaly doing it! Rudds talks about adapting his training as his perspective on training has changed since becoming a father. Rory shares a story about the FFS in-house competitive animal that is Eric Cullinane and the joys of going for a run with Cully! Jess gives us an insight into what drives her and how she manages her time with so many conflicting drains on her resources. The discussion dives into overcoming setbacks after school and her career journey to date how Jess handles the good, the bad, and the ugly of social media. “How you fail?” is an imprtant topic and the conversation leans toward all of the learnings we can take from failures and how sometimes, failure is a good thing! Jess expresses her desire to use both Pharmacy and her instagram to achove her why, “helping people”, and discusses the challenges of using social media as a vehicle to carry out her passion. Enjoy!

In this week's episode, Rory and Mike sit down with Rob Symth, CEO of UN1T, the global fitness franchise. After traveling to 29 countries across 3 continents and learning everything he could about training methods and sports philosophies from different cultures, founder Rob Smyth opened the first UN1T in April 2017 in London. By November 2018, the first franchise had opened in Munich, Germany, and then further afield into the Middle East with franchisees opening in Kuwait and Qatar and most recently in Dubai. UN1T now has 15 Franchises in 9 countries and Rob has ambitions to continue to scale globally. Rory and Mike take it right back to where it all began and talk to Rob about his early career, the challenges, the successes, and the chaos that is scaling a business globally. Enjoy!

In this episode, Mike, Rudds, and Rory talk to former FFS Intern and now Irish Womes Strength & Conditioning Coach, Cian Gormley. The guys talk about the approach to training, recovery, and planning taken by elite athletes and how it can be applied at a macro level for recreational athletes. Cian shares some insights into the preparation of the Ireland team for the Women's 6 Nations championship and the challenges the squad face, and how they will adapt, having suffered defeats in their opening two games. Cian is an avid middle to long-distance runner and the conversation touches on the importance of strength training while running. A large part of the conversation focuses on developing a consistent and enjoyable training routine as well as the emotional and mental challenges that consistent training pose.

In this episode, Mike, Rudds, and Rory talk to Keith Egan. Keith boasts a +5 Handicap, has represented Ireland in the home nations, and has reached number 80 in the world amateur golf rankings. It is safe to say he is without any doubt the best golfer to ever set foot in FFS.  Keith has worked as a personal trainer and used his professional learnings to inform his physical preparation for golf. We talk about physical, mental, and nutritional prep and how one can maximize performance with some basic structure.  We also dip into the conversation around turning pro, what drives Keith and what his aspirations are. This episode is a must-listen for all golf fans.  Stay tuned to the very end for a story from Keith on his experience playing St. Andrews with Rory and the madness that ensued as they played the infamous 17th, the “Road Hole”. Enjoy.

In this episode Mike, Rudds and Rory talk to Anna Pfeifer who has just joined the FFS teams in a Yoga and Mobility coaching capacity. Anna and Rudds talk through the benefits of adding mobility training into your regular training week and why we should all be doing it! Anna comes from a corporate background and shares her experience on moving into the fitness industry mid pandemic. We also dive into the personal setbacks that Anna faced because of a horrific freak leg break. Finally, a bombshell from Rudds on hat he has been putting his body through all in aid of the Irish cancer society, a cause very close to our hearts. Here is the link to donate… which you will 100% do after hearing what he has been up to: https://www.justgiving.com/fundraising/ciaran-ruddock4 Happy Christmas everyone

Most people struggle to run one marathon, most never even consider running seven in seven days!  Most people also struggle with their mental health at some point in their lives, most never even consider talking about it or seeking help.  Most people aren't like FFS' very own Steo Keane.  This episode is packed with entertainment, fun, insights into what life has been like during the pandemic, and most importantly some very powerful messages from Steo on the mental health challenges people face and how we can all work together to help each other out.  You will really enjoy this episode!

We are back! After a COVID-induced hiatus from the podcast, Rory, Rudds, and a new man gracing the airwaves, Mike South are back to talk all things health and fitness. In Season 3 of For Fit Sake, the podcast brought to you by FFS gyms the guys will share insights from the coaching team at FFS gyms as well as championing the achievements of the FFS community and discussing fitness trends with industry experts. In episode 1 Mike, Rudds and Rory discuss the challenges faced during the pandemic from a physical and mental standpoint and how they sought to overcome them. The guys are then joined by FFS coach and Head of Metabolic Conditioning Catahl Cosgrove to discuss work capacity and his role as a Golf Specific PT at FFS. Enjoy the show & Stay Strong.

Episode 2 of the FFS Podcast mini series - The people of FFS and we are joined by Vicki McGrath. This episode is coming to everyone a little later than we would have liked due to the current COVID-19 situation. The ski trip is a dead give away that this was filmed at the start of February. It's actually awesome to listen back and hear about Vicki's story and journey since she joined FFS. At the time Vicki was the reigning FFS Trainer of The Month and going through the biggest battle of her life, a battle with Breast Cancer. Vicki had just finished 8 sessions of chemo a few days before the podcast was recorded. The story is full of inspiration and is a really normal down to earth chat with a lady who has inspired so many at FFS over the past 2 years. A real show of strength is that when this podcast was recorded she was still awaiting the results to see if her treatment had been successful, with all that uncertainty and worry she still joined the guys on the podcast and shared her story. We are so pleased to report that Vicki has had a clear pathological response to treatment which is basically the best anyone could ask for. This episode is full of what the real world is going through right now. No matter what you are going through this will inspire you. The run at the end didn't go ahead of course but it will for sure in the future when it is safe to do so but you can still donate now - https://www.gofundme.com/f/dash-amp-dip-in-aid-of-irish-cancer-society Enjoy.

"If I don't eat in the next 15 minutes I will lose al my GAINZ?". Ever heard this from one of your buddies leaving the gym..... Or Better still, have you ever said this yourself? It's very possible, in fact I'm sure we all have! On this Myth Monday Rory, Rudds and Darragh discuss where this notion came from, how much truth there is to it and when we should pay attention to it. As usual the episode gives an insight into the context that dictates how important the Post Anabolic Window will be for you and your gainz as well as lot's of practical recommendations. Enjoy the episode and as always if you like it, please subscribe and leave us a review. Thanks!

Thank you for tuning in to the second episode of Myth Mondays, the mini series of the FFS Gyms podcast. This week Rudds, Darragh and Rory discuss the concept of eating late in the evening. For the guys it comes down to three critical areas. Tune in to hear the guys thoughts!

In this mini series of the For Fit Sake Podcast we sit down with the people that make FFS what it is. A community of like minded people that want to become the strongest version of themselves. We have an amazing community of coaches, staff and clients at our gyms and we want to showcase their experiences, their stories, their learnings and hopefully inspire our listeners with these incredible peoples stories. In this weeks episode, Darragh and Rudds sat down with Leah McInerney. Leah shares how far she has come on her incredible journey, what made her change and where she wants to go next! Here are the links to the Dash and Dip that Leah talked about during the show: https://www.gofundme.com/f/dash-amp-dip-in-aid-of-irish-cancer-society?utm_source=whatsapp-visit&utm_medium=chat&utm_campaign=p_cp+share-sheet Enjoy!

Thank you for checking out Episode 1 of Myth Mondays, the FFS Gyms podcast Mini Series where we give our take on some of the most commonly debated areas of the health and fitness industry. Sometimes it gets heated, but we will always try to give a balanced approach using relevant research and most importantly the experience of the FFS Gyms team. This Monday we are discussing Strength training for women, especially the around the perception of how lifting weights "will make ladies look bulky". Enjoy our take and feel free to share with some friends who you think might be interested. Also don't forget to give us a rating on iTunes or wherever you get your Podcasts. Also we would love to hear your suggestions on topics or guests that we should get on the show. We appreciate it!

Welcome back! The new year is in full swing and the team at FFS Gyms are delighted to be bringing you our first podcast of 2020. In this first episode of Season 2 Rory, Rudds and a now regular on the show Darragh "The Hoover" Henry catch up and discuss the plans for the podcast this year. The guys talk though why there wasn't much content near the end of last year and offer their apologies as well as discuss for an exciting new set of "Mini-Series" under the For Fit Sake Podcast Brand. Each of the guys also talk through some personal goal setting for the year and how they are going about things a little bit differently this time around! Enjoy the episode and stay tuned for more content coming soon.

Discussing the Menstrual cycle openly with clients and highlighting the impact that it can have on your performance is something that we have wanted to do on the For Fit Sake Podcast for quite some time. On this week's episode Rory and Aoife are joined by Down Camogie star and Orreco employee Niamh Mallon. Niamh joined the guys to discuss both the positive and... (yes you read that correctly - positive) and negative affects that a period can have on a female athletes performance. Niamh breaks the menstrual cycle into 4 stages and highlights the physiological areas that elicit certain perfromance traits during each phase. The research is very interesting. Niamh discusses the FitrWoman app. FitrWoman helps you track your menstrual cycle and provides personalized training and nutritional suggestions tailored to the changing hormone levels throughout your cycle. ‍ "No matter what your sport and no matter what your goal, FitrWoman takes the guesswork out of training." The software and it's coaching version of the platform raised some questions surrounding ethical implications of seeking superior sports perfromance in female squads. Niamh and Aoife field questions that came in from the masses through our social media channels and there is a little segway into heart rate variability, an area that is gaining increasing interest, near the end of the episode. Enjoy!

The impact of a sound health conscious routine on mental health is something that we have discussed on the For Fit Sake Podcast before. It is a current issue and something that our listeners want to hear more of. It is an area that our team at FFS Gyms is trying to become more conscious of and improve how we handle mental health issues with our clients, particularly around their training and nutrition. Joe O'Brien of Spectrum Mental Health joined the team at FFS for an in service day and then jumped into the studio with Rory and Aoife (Yes we have replaced Darragh already!) Main talking points Psychology of behaviour change and the stages of change people go through (forming new habits) The statistics behind dieting and it's success rates, and what does contribute to success Disordered eating (specifically binge eating), body image & some of the problems with dieting How to manage mental health in the fitness industry and what PT's and fitness professionals can do with clients Mindset shifts for clients and professionals to promote a mentally healthy approach to fitness This episode provides a great insight into perception of health and fitness and is truly for everyone from fitness enthusiasts to professionals working in the industry. As always if there is more or less of something you want to hear email podcast@ffs.ie Enjoy the episode and if you like what you hear, then please leave us a review! Check out Joe on Instagram - https://www.instagram.com/headfirst0/?hl=en Check out Joe's Podcast - https://headfirst0.podbean.com/

Lots of firsts in Episode number 44 of For Fit Sake; Darragh Henry's first show stepping in for Rudds. Our first telephone interview with Rudds calling in from Ireland's training camp in Portugal. Finally, and most importantly our first time getting one of FFS' most electric characters on the show, Eric Cullinane the head of FFS Physiotherapy. Rory, Darragh and Cully talk all things Physiotherapy from getting into Physio out of school. The challenges in getting work initially. Building a practice at FFS and the expansion of the clinic. Eric dives into detail on the three most common types of patient that he treats in the clinic and the most common injuries. Naturally back pain on posture feature and there is also an unexpected segway into the mine field that is concussion. The stakes are higher than ever on this weeks quiz! Enjoy the show!

Episode: Number 43 Athletics and speed training with Jamie Martin Grace On the most recent episode of the show Rory and Rudds are joined by Jamie Martin Grace who is one of the FFS coaching team and currently represents DSD athletics club. Jamie runs 100m, 200m and is venturing into the world of 400m. He speaks to the guys about competing in athletics, transitioning from field based sports and gives an insight into athletics specific training and how he trains to run faster. Jamie also sheds some light on what it is like to compete in a club and how being a team player in a very individual sport based world is surprisingly important.

Episode 42: How To Sustain Motivation To Train One of the most common questions we are asked is how do you motivate yourself to train consistently? In this episode Rory & Rudds will share with you their top tips for sustaining the motivation to train consistently. Key areas of discussion: 1. We are not perfect  2. Identify WHY you want to train 3. Set goals that are important to you and your why 4. Set smaller behaviour goals you can control – daily, weekly and monthly goals that you can control 5. Make choices, you will need to be prepared to say “NO” things  6. Surround yourself with positive like-minded people it helps to motivate us and our members. 7. Challenge yourself  8. Realize that motivation is not essential 10. Be patient  11. Bounce back ability  Rory and Rudds shed some light on their experiences and those of the people they have trained over the years.  Enjoy!

EPISODE 41: TRAINING & NUTRITION TIPS FOR HOLIDAYS CHALLENGES - PRIORITIES - MINDSET It's holiday time! Some people love holidays and some hate them but one thing is for sure, if you aren't mindful they can potentially derail your progress. The really important thing is being clear about your goals and knowing what a holiday should mean for you.  Rory and Rudds talk about their experiences, when it's good to take a break and when it's necessary to not. The guys also share practical strategies when it comes to getting your training done, eating in line with your goals and also switching off to destress.  A must listen for anyone who wants to have an open mindset around holidays and what they can mean for your health and fitness goals.

EPISODE 40: Pre-Natal Training MINDSET SHIFT - BENEFITS OF PRE NATAL TRAINING - TRAINING GUIDELINES Whats the best training whilst expecting.... "Can I do chin ups? One coach says I can deadlift, one says I can't? I'm confused so just won't train at all?"  If you have had these questions, or are family planning and thinking ahead then don't worry we have you covered. During this episode Rudds and Rory were joined by coach Aoife MacNeill to share their experience in working with prenatal training and the expertise that they have built up over the last 6 years.  Laura Carroll, long time FFS member who is expecting joined the pod to discuss what has changed in her training since she got pregnant, especially the mindset shift. Anyone expecting or family planning who wants to know more about giving themselves the best physical opportunity for a healthy pregnancy should listen.

EPISODE 39: SINEAD DELAHUNTY - DELALICIOUS BATCH COOKING - ADVANTAGES OF COOKING YOURSELF - MAKE COOKING FUN An athlete, a physiotherapist and a thriving food blog means Sinéad Delahunty is the perfect guest to talk about the importance of good nutrition in fuelling every day life for health, performance and body composition.  The inter county footballer from Tipperary grew up on a farm and a diet of home-cooked foods. While she was transitioning to life as a working professional, balancing life on the road and competing at inter county level, that Sinead really discovered the importance of good nutrition and how there was a market for her online services. Sinead now has a very well received food blog and her very own cookbook.  Rory and Rudds spent some of their formative years in UCD with Sinead and now the trio get together to discuss the benefits of cooking your own food, how to make it a ritual and how to make it fun... all whilst Rudds nearly burns the house down during a live batch cook!

EPISODE 38: MARK McGROARTY - HUMAN CENTRED MOVEMENT MOVEMENT DRILLS - WORKING PAIN FREE - TRIGGER POINTING AND STRETCHING Rory and Rudds caught up with Mark, a "movement scientist", from Human Centred Movement to discuss all things movement based. The guys dove into general daily movement, specific mobility drills that everyone should incorporate into their daily routines. Foam rolling, trigger pointing and Functional Range Conditioning dominate the section on current trends in the health and fitness industries.  The guys discuss how you can clear the clutter and get the most bang for buck on some simple steps you can take to get the most out of your prep before training.  A must listen for anyone trying to get in tune with their body and improve how they recover / prepare.

EPISODE 37: CREATING AN ENVIRONMENT FOR PROFESSIONAL AND FITNESS GOALS STRATEGIES IN THE WORK PLACE - SIMPLE DOESN'T MEAN EASY - SOCIAL NORMS Office lifestyles aren't always conducive to leading a health lifestyle. Sitting for 7-9 hours per day, availability of processed foods and in office treats everyday, client entertaining and late nights in client facing industries. These are challenges that FFS' core clientele deal with on a daily basis. Strategies are essential and you can't always rely on will power.  Rory and Rudds get stuck into how to make your work place a healthier environment. The guys share simple strategies on how to get more movement in, create an environment that allows you to flourish and discuss why you shouldn't care what anyone else thinks if you are eating your homemade lunch from a lunchbox when there is free food available.  Lot's in this, enjoy!

Rory and Rudds were joined by fellow FFS Coach Craig McInerney A.K.A "Big C" this week to discuss one of the most common topics that FFS coaches are asked about: Following your passion to become a personal trainer / S&C Coach. Craig shares his story on how he transitioned from working with companies like Microsoft and Google to a career in health and fitness. The guys give practical advice on how people looking to make the transition should approach it. The risks involved and best ways to counteract them and they dive into the challenges that Craig faced along the way. Craig discusses his role with the FFS Personal Training Academy and what he sees with students that he tutors as part of the program There is also a section on online coaching and how it has become so popular among PT's in the industry. Plenty of sibling rivalry on display in the studio and the guys had a little bit of fun with a Big C Q&A at the end. Enjoy!

In episode 35 of For Fit Sake, Rory and Rudds discuss that topic that is on everyones minds so much recently... Stress. In a face paced lifestyle everyone is working more, pressure is higher, there is external influences such as social media that add brand new types of stress to us that people didn't have to deal with 30 years ago. The guys chat about different types of stress, how to manage stress and the importance of having some basic systems in place to recognise your stressors ahead of time.

EPISODE 34: UNCONVENTIONAL TRAINING WHAT IT IS - WHY YOU SHOULD BE DOING IT - PRACTICAL RECOMMENDATIONS Rudds has been reading again! Rory and Rudds sit down to discuss what changes in FFS programming are happening in 2019 and why. The guys focus on unconventional training modalities and how they can help to injury proof your body. They also talk about work arounds for injured athletes and how they have seen people turn a devastating injury into a positive and identifying an area of growth. No type of training was enough to save Rudds from picking up a nice black eye though..... Listen to the end to hear how he picked up a few stitches!

EPISODE 32: TADHG LAWLESS - CROSSFIT ATHLETE Tadgh is the number 1 ranked crossfit athlete for his age grade in Ireland. Last year he was the only Irish and also only European Athlete to Make it to the CrossFit games. At only 18 years of age he is achieving incredible levels of strength & conditioning, with a back squat of 175kg, clean & jerk of 130kg & a snatch of 107kg to name a few. All while being able to run 5km in 21 min 16 seconds. Rory and Rudds spoke to Tadhg about his decision to specialise in crossfit and leave "normal" sports like Football and Hurling behind. Tadhg has some great advice for younger athletes looking to compete in crossfit and shares his refreshingly mature approach to what the future has in store for him.  Sit tight for what could be A; The worst quiz the show has seen but B) and more importantly.... arguably the worst fitness forefeit in the shows history also..... ENJOY!

Here is some real inspiration from real people! Normal people who enjoy training but have always been missing a few small key details to get them the results they wanted. Listen to Kristen and Fergal's key learnings and what they took from the FFS Transformation challenge... aside from a cool €1000 they also got in the shape of their lives to date. Not a bad haul for 12 weeks! Rory and Rudds talk to the guys about the key process' and systems that helped both winners stay on track and how they aim to continue to progress into the future. Rudds especially talks about his learnings throughput coaching the last 3 transformations and what he wants to bring to the January 2019 instalment. Enjoy!

Rory and Ciaran met Shane Lowry in the lead up to Christmas to discuss Shane's reflections on 2018 as well as his goal setting process' for 2019. This episode offers a unique insight into life on the PGA and European tours , especially the challenges golfers face from a professional and personal point of view. Shane shares his new goal / process setting plan with the lads and talks about what will hopefully be a huge 2019 for the Offaly man. The guys talk about strength training for Golf and how what trends are appearing at the top level. Rory takes Shane through a quick fire round covering everything from favourite courses to Offaly GAA and finally building the ultimate Golfer.

EPISODE 30: JESSE GUFFEY, LOS ANGELES DODGERS ATHLETIC TRAINER On this week's episode, Rory and Rudds were joined by three staff from the LA Dodgers and several of Baseball Ireland management / coaching team for a unique podcast.  The gym was being used by Jesse Guffey (LA Dodgers Athletic Trainer) and Frank Andrews (Baseball Ireland Strength and Skills Coach) to screen the Irish team as well as some promising prospects for the national program. During the training session Team FFS got to observe and see the coaches working with their Baseball Athletes as well as learn some of the intricacies of the sport from chatting to the Dodgers backroom team.   This episode is an eye opener into the physical demands that throwing and rotational sports can place on the body, especially with teh jaw dropping frequency of games that these athletes play.  Main topics discussed: - Baseball in Ireland - Development of the sport globally - Similarities between Hurling and Baseball  - Non early specialisation in junior athletes - Strength & Conditioning for Baseball - Pressures of working with athletes in a Billion Dollar industry If you are interested in giving baseball in Ireland a go check out http://www.baseballireland.com/ Enjoy.

EPISODE 29: TRAINING FOR MUSCLE & STRENGTH On this week's episode, Rory and Rudds discuss the difference between size / strength and the nutrition for both. - Can you do both at once? - The key differences between training for strength and size - Two different types of hypertrophy - How to fuel for bulking This episode is packed with information on one of the most common goals that the guys address at FFS. People looking to get stronger and / or increase size. There is practical information on training guidelines and easy ways to assess if your strength training regime is working. Also a few great tips to assess; are you getting bigger? or are you getting fatter? Enjoy

BLK Box are rapidly becoming the number one name in gym fit out and equipment fabrication in Ireland and the UK. Rory, Rudds and Craig took the trip up north to the Titanic Quarter in Belfast to visit the showroom, warehouse and it's founder, Greg Bradley. The guys discuss the dubious circumstances on how Rory and Greg met and how important it is for everyone in the company to roll up their sleeves when needs be, but also how working hard isn't as effective as working smart. Greg talks about the growth of BLK Box from 3 people to almost 35 over less than 5 years. Culture and the people in the company are what Greg credits his success to and at FFS the guys can relate to that. There is also some practical advice for those looking to fit out their own gym and how people can get the best bang for their buck.

Daniel Twomey is a man well suited to join Rory and Ciaran and discuss the positive impacts of exercise on mental health. He is a personal trainer in Trinity College Dublin as well as completing a PHD in Physical activity and positive mental health. Daniel ran the Dublin marathon last year in aid of Pieta House and ran with the ambition of raising awareness of how important it is for us to support each other as a society. He posted a raw and passionate video in the immediate aftermath of the marathon discussing a period in his life when he was suffering from very poor mental health and was in fact suicidal. The guys discuss the importance of communicating with friends and family, letting people know that there is always someone there for support and people are never alone. Daniel dives into how exercise is the best anti-depressant available and how physical activity & exercise is for everyone, regardless of your current fitness level. A big talking point is how comparison is the thief of joy and how people should focus on themselves and not others on their fitness journey, or any aspect of their life for that matter. See how Daniel got roped into a tricky situation when Rory blindsides him with the upcoming run in the dark. Here's a hint…. Who's your money on?

This week the guys talk through Rudds' marathon that he ran over the weekend. He found out he could no longer run the Dublin Marathon as planned so took off solo last weekend with a few weather enforced and technical mishaps along the way! It makes for an entertaining recap, but as always the big man had some learnings from his mishaps. Rory discusses how running has helped him with some semblance of consistency throughout a very hectic summer and how it provides a mental / social support for him. The guys give their experience on running marathons and highlight some of the key benefits for those thinking of taking up running.

Episode 25: Kevin McLaughlin. This week Rory and Rudds sat down with retired rugby player and now VP of operations of Kitman Labs, Kevin McLaughlin. The guys discuss the rationale behind kitman labs, to harvest data to help elite sports teams deal with injuries and rehabilitation and how it's inception was borne at Leinster Rugby by Stevie Smith. One of the big topics of the episode is - Will coaches be driven more about objective measurements of certain criteria, for example a 2nd row in rugby should be this height, weight, bench press X amount and squat X amount, when it comes to selecting players into academies or sports teams? Kevin offers some great insights into how elite level coaches use the data as a measure of objectivity but never lose sight of their innate coaching abilities to make decisions. Kevin shares what habits he has picked up from visiting various clubs from different sports at elite level, and compares them to what he experiences dealing with the 4 provinces in Rugby at home and more specifically his time with Leinster. Kevin also shares his thoughts on the best ways, from his experience, to try and build a good club culture and how this is very different between sports like Rugby and Soccer where money and ego play a much bigger role. The guys discuss dealing with a long list of injuries and set-backs throughout Kevin's career. Rory gives some practical advice for recreational athletes on running an inventory of their bodies capabilities and regularly assessing these bench marks in order to spot any red flags for injury. In this weeks Quiz, Rory is thrown under the bus by Rudds in a Leinster Heineken Cup themed quiz where the loser takes on the 50 burpees for time forfeit. Enjoy.

Episode 24 of the For Fit Sake Podcast. Terry Kennedy- Irish 7's international. Introduction. • Terry play's his club rugby with St.Mary's RFC. • Terry is currently in the Leinster Academy. • Irish 7's player, having previously won the European Grand Prix, finished 3rd in the London 7's and competed in the 7's world cup in San Francisco. 3 mins 50: Biggest difference between 7's and 15's. • Having the aerobic fitness in 7's. • In 7's you're constantly involved vs when playing on the wing in 15's you might be limited in certain games. • Training- The amount of running load is the biggest difference. Building fitness through drills in 7's, trying to train your skills under fatigue. • When going from one drill to the next it's important to keep the intensity up and replicate match pace as often as possible. • If you don't work hard in 7's its more noticeable than in 15's. 8 mins 45: What are some of the skills you look for in the best teams in the world? The likes of Fiji, New Zealand and South Africa. • Fiji like to throw the ball around, they would be difficult to copy as there wouldn't be as much structure in their attack. • South Africa are obviously very physical and have incredible work rate. They work hard for each other and hunt in packs when in defence. • We've had the former South African Strength and Conditioning coach who has been working hard with us to get the conditioning right. 10 minutes: What has the conditioning coach brought into the training sessions. • Work rate in defence, when you make a tackle trying to get back to your feet as quickly as possible and making sure you've 7 players on their feet. 11:35-14:14: What would an in-season week and a pre-season week of training and conditioning be like? 15:15: Recovery • In between matches, trying to stay off your feet. Trying to refuel your carbohydrate stores and having a protein source too. If there is time between games then a meal will be provided. 18 mins 30: Travelling with 7's tournaments. • Experiencing different countries and cultures by playing 7's, places like Uruguay, Chile, San Francisco, Dubai, Hong Kong. 20:41 mins: What's your favourite tournament to play in. • Hong Kong 7's is the best. It's a carnival atmosphere, everyone's on the beer from about 8 in the morning and in fancy dress. 21:40 mins: Best opponent you've ever played against & Best player you have played with? 22:52 mins: Best try you've ever scored- • Twickenham, try vs Fiji. 23:35 mins: World Cup memories. 25:50 mins: How do you stay in good condition throughout the year. • It's a 12 month calendar. • There's always a tournament to be played, if not playing 7's then there's 15's to look at too, there's always something to be doing. 27 mins 44 seconds: The rugby 7's quiz.

Steffan Fusco is a personal trainer who works with some of Irelands leading talents in sport, fashion and showbiz. Having worked in an office job from 9-5 in online sales, Steffan decided to pursue his passion for helping others through health and fitness. Key areas of discussion. 1. Weightlifting for females. 2. Rituals and routines. 3. The importance of preparation. 4. Functional training to improve body composition and performance. 5. Simplifying training. Rudds takes on Steffan in this week's “showbiz” quiz, forfeit to be announced via Instagram.

Episode 22 of the For Fit Sake Podcast - The 10,000 calorie challenge. In this episode Rudds and Rory discuss their 10K calorie challenge. Rudds took on the challenge with the intentions of eating “processed foods” vs Rory attempting to eat 10k calories of “whole foods”.  Each participant must only eat their calories and cannot consume calories through fluids, smoothies, milkshakes and the sort, in a 24 hour window. The lads reveal the challenges and insights into their respective food types. Rory and Rudds were very “eggcited” at the start, however, Rory seemed to run out of thyme, whilst Rudd's had to “turnip” the heat by ordering a dominoes in order to complete the challenge.  Rory's main challenges with the whole foods include; How fibre plays a role in satiety. Bloating and feeling lethargic. Poor sleep quality. Rudd's main challenges with processed foods include; Sugar crashes. Foods disagreeing with his normal diet (minimally processed and high in fibre). Meat sweats. Other areas of discussion include, Out training a bad diet, can it be done? Non-exercise activity thermogenesis.

For Fit Sake – Episode 21 Victor Rabei - Super Lightweight Celtic Champion Victor is a Moldovan super lightweight who has grown up in Dublin. He is trained by Steven O'Rourke (who also train Cillian Reardon, previous guest on the Pod). He made his pro debut in the summer of 2017 against Chris Adaway and Victor currently holds the Cetlic title with a 5-0 record. The 3 key areas that the guys address are: 1. The day to day life of a professional boxer 2. Physically & mentally preparing for a title fight 3. Tactically preparing for a fight This week's quiz could have been the most difficult to find a link between our hosts and our guest. As much as Rory might fancy himself to go a few rounds with Victor we all know how that would end…. Listen right to the end to see how creative Rudds got this week to somehow find a link between Rory and Victor… We know, we know, he is reaching big time! Instagram - https://www.instagram.com/victorrabei/?hl=en

Episode 20- Alan Flanagan- “The Nutritional Advocate”. Alan is a lawyer and nutritionist based in Dublin, Ireland. In addition to his legal practice, Alan is currently pursuing a Masters in Nutritional Medicine at the University of Surrey. Alan founded Align Health as an online coaching practice, and as a medium to communicate evidence- based nutrition and health science to a lay audience. From working professionals to professional athletes, Alan provides science-based solutions and protocols to guide motivated individuals to their goals. In episode 20 of the For Fit Sake podcast, Rory and Rudd's talk all things nutrition with Alan Flanagan. The 3 key points for the episode are; 1. Circadian Rhythm and sleep. 2. The truth about saturated fats. 3. Dairy myths. If you want to look out for more content from Alan then follow the links below. Instagram- The Nutritional_Advocate. Biolayne- https://www.biolayne.com/blog/author/alan-flanagan-2/

Episode 19: Svava Sigbertsdottir, of the Viking Method. In episode 19 of the For Fit Sake podcast Rudds and Rory sit down with the founder of the Viking method, a three- fold fitness method designed to get you to do, think and be like a Viking to help you become the strongest version of yourself. Head of the Viking Method, Svava Sigbertsdottir, grew up in Iceland, having trained as a dancer and personal trainer she combined her Nordic upbringing with her knowledge of fitness to create the Viking Method. She has transformed countless Vikings, not just in physique but in the way they think and live. Her clients include Nicole Scherzinger, Suki Waterhouse and Amanda Holden. The Viking Method requires little equipment and can be done from home or if abroad and without the access of a gym. The method creates an agile, aesthetic and powerful body and mind, teaching individuals to do, think and be like a Viking. The 3 key areas covered in the podcast are; 1) Improving fitness and body composition with minimal equipment. 2) Making nutrition simple and enjoyable whilst achieving great results. 3) Thinking like a Viking. If you would like to learn more on how to do, think and be more like a Viking then check out the links below to learn more about Svava and the Viking Method. Instagram- https://www.instagram.com/thevikingmethod/?hl=en The Viking Method- https://www.thevikingmethod.com/

Episode 18; Brian Keane- GAA Lean Body, Performance and Physique preparation. Brian Keane has used his experiences in being a former competitive bodybuilder, fitness model, underage inter-county footballer with Galway and primary school teacher to develop a successful online nutrition and training system. This system is called the BKF90 Fat loss and muscle building program, which aims to help people improve • Sleep Quality • Energy levels through diet/nutrition • Short duration high intensity training sessions Brian's main interest lies with human psychology and human behaviour, inspiring him to write a book the “Fitness Mindset”, to try delve into how changing your mindset can influence your physical health. In this episode, Rudds and Rory travel west to talk all things fitness and GAA related with Brian Keane. The 3 key points for this episode; 1. Training for improvements in body composition and sports performance simultaneously. 2. Nutrition for GAA athletes. 3. The Fitness Mindset. This episode is not to be missed, as it will make the listener “Keane” to learn and do more for their mental and physical health.

Cillian Reardon has worked in Leinster Rugby since 2011, having completed a degree in Sports Science from DCU in 2012, he is currently partaking in a PhD in UCD, whilst juggling working as a sport scientist with Leinster and competing as a professional boxer. When it comes to coaching and performing at an elite level, simultaneously, there are very few with the same experience.. Strength and Conditioning coach to the 2018 European and Pro 14 champions in Leinster Rugby, as well as competing as a professional boxer, Cillian Reardon gives Rory and Rudds an inside into the lifestyle of an individual who works and performs at the elite level and what it takes to get there. The 3 key areas covered in this episode include; 1) Insight into preparing elite athletes. 2) Training for boxing. 3) Managing working with Leinster rugby team and being a professional boxer. Other area's discussed, the difference between pro and amateur boxing, strength training for boxers, If you want to learn more about Cillian then follow the links below; Leinster Rugby profile- https://www.leinsterrugby.ie/staff/cillian-reardon/ Instagram- https://www.instagram.com/cillianreardon/?hl=en Please excuse the some of the sound quality during the podcast as there were some issues with the microphones.

Episode 16: Daniel Davey - Senior Performance Nutritionist. In episode 16 of the For Fit Sake podcast, Rudd's and Rory talk all things nutrition with Leinster rugby and Dublin football's Senior Performance Nutritionist Daniel Davey. Daniel knows what it takes to play at the highest level having represented Sligo at Senior inter-county level, as well as winning an All-Ireland title with Ballyboden St.Enda's in 2016. Daniel received his BSc in Science from University College Dublin and holds an MSc in Nutrition, Physical Activity & Public Health from the University of Bristol. Daniel is also a Certified Strength & Conditioning Specialist (C.S.C.S) with the NSCA, and has completed the national qualification in Exercise and Health Studies. He is also the owner of Foodflicker. The key area's discussed in this episode are; 1) Key strategies for performance in field based sports such as GAA and rugby. 2) Translating nutritional research into practical recommendations. 3) The habits that make up a high performance lifestyle. This episode gives some good food for thought, if you are keen to know how to fuel your body and mind like an elite athlete then this podcast is for you. Daniel's social media; Food Flicker- http://www.foodflicker.com/ Instagram- https://www.instagram.com/foodflicker_official/?hl=en Leinster Rugby Bio- https://www.leinsterrugby.ie/staff/daniel-davey/ If you want elite results with better basics then visit our nutrition page by clicking the link; http://www.ffs.ie/nutrition

Episode 15: 12 week Transformation Challenge In episode 15 of the For Fit Sake podcast, Rudd's and Rory sit down to chat with the latest FFS 12 week transformation challenge winners about achieving elite results with better basics. The 3 winners share their secret for their amazing transformations including; Motivations for change. Key learnings from the process. Advice for anyone looking to improve body composition. If you want to look, feel and perform better, then check out nutritional coaching at FFS by clicking the link below. http://www.ffs.ie/nutrition

They say that if your dreams don't scare you then you aren't dreaming big enough. This is in a metaphorical sense, however, for Conor Maguire his dream is to “ride the biggest wave”, this being a more practical example of “dreaming big”. Standing at 5 foot 6 inches the Donegal man battles waves of over 10 feet tall on a regular basis, a modern day David and Goliath story. In 2015, Conor was nominated for 6 World Surf League Big Wave awards, becoming the youngest European athlete ever to be shortlisted. Then in 2017, he was honoured at the Big Wave awards, placing in the top 5 . In episode 14, Rory and Rudds surf the mind of Red Bull surfer Conor Maguire to find out what makes him tick, discussing; 1.Thought processes in the face of a considerable challenge. 2.Training and Nutrition for surfing. 3.Turning your passion into a profession. Don't miss this episode, “Buoy” it's a good one! 1) Intro- 00:00- 3:18 mins. 2) Highlights of what's to be covered 1. Thought process In the face of a considerable challenge, 2. Training and Nutrition Strategies, 3. Turning your passion into a profession- 3:35 mins. 3) “How did you get started surfing”- 3:40 mins. 4) Role Models and Inspirations- 4:57 mins. 5) The role of socialisation/peers in influencing and shaping our hobbies- 6:47 mins. 6) Overcoming adversity , what is your thought process- 9:40 mins. 7) Taking surfing seriously/ “Stepping out of my comfort zone”-11:05 mins. 8) Incremental steps outside of your comfort zone= 12:20 mins. 9) Training for surfing- 19:39 mins. 10) Nutrition for surfing-26:07 mins. 11) 28:43-30:13 mins- excuse the background noise from the hotel. 12) Surfing abroad- 32:52 mins. 13) Turning your passion into a profession- 34:19 mins. 14) Setting goals- 39:31 mins. 15) Coaching- 44:52 mins.

Damian Browne has devoted most of his adult life to elite rugby, having played with numerous clubs including Connacht, Leinster, Northampton, Oyannax and Brive, for over 16 years until he retired from the game in 2015 having difficulty with a knee injury. Retiring from professional sport would only spur Damian on to keep challenging himself, completing the Marathon des Sables, a 275km self-supported 6 day race across the Sahara desert, in 2016, in which he raised €7000 euro for Motor Neuron Disease Association and Amani Children's Home in Tanzania. Recently Damian completed a solo row across the Atlantic ocean, which took 63 days to complete. In episode 13 of the For Fit Sake podcast, Rudd's and Rory discuss with Damian; 1) The 63 day Solo Atlantic Row. 2) Mental Toughness and how to build it 3) How to practice mental strength strategies, for any challenges in life. In the fitness forfeit quiz, Rudd's and Damian go head to head in a geography themed encounter with a rowing inspired twist. To keep an eye on Damian's adventures catch him on social here: Facebook - https://www.facebook.com/gulliverstravels17/ Instagram - https://www.instagram.com/auld_stock/?hl=en Website - http://www.damianbrowne.com

Episode 12: Performance Nutrition at Elite Level with Danny Lennon Danny is the founder of Sigma Nutrition and the main man behind content creation on the site. Danny has a master's degree (MSc.) in Nutritional Sciences from University College Cork. As well as producing media content, Danny also works as a performance nutritionist to professional MMA fighters, professional boxers and competitive powerlifters. Outside of the nutrition world, Danny is a drug-free powerlifter, BJJ blue belt and a life-long Arsenal fan. You can find him on Instagram at @dannylennon_sigma 3 key areas covered during episode 12 are: 1. Key strategies for weight cutting 2. Key strategies for good nutrition 3. Training for powerlifting We also complete one of the funniest Fitness Forfeit Quizzes we have had yet. When Rory and Danny go head to head in an Arsenal V Leeds football quiz with a power lifting themed forfeit on the line! Enjoy

Episode 11: Habits & Mindset of an elite athlete with Johnny Sexton Irelands third ever grand slam is only a few days old and the country is still reeling over what this incredible group of players have achieved. Johnny Sexton has been a key figure in Irelands success over the past few seasons and we got to sit down with him the weekend after the Wales game.  Johnny talks us through his habits and the mindset that he has developed throughout his career. We talk about recovery, different strategies that Johnny uses and how mental recovery can be just as important as physical.  We discussed the significance of "That Drop Kick" against France and how, for Johnny, the kick would only mean something if Ireland went on to achieve their bigger goal of a championship and grand slam.  We hear about the impact that Joe Schmidt has had on Johnny's career and how he was the first person to hammer home the importance of positive daily habits, as well as the set backs of being sloppy.  Johnny took on Rory in a St. Mary's RFC themed quiz (Rory being a self proclaimed honorary club man after playing 7s for the club). Enjoy.

Mike Ruddock knows a thing or two about building successful teams; To mention a few, Swansea beating the then World Champion Wallabies in 1992, The welsh Grand slam winning team of 2005, a dominant Lansdowne side in the top tier of AIL rugby and all the way to successful teams in his current business career. Rory and Rudds spoke to Mike about the importance of task cohesion and social cohesion in building a winning environment, using plenty of Mike's stories from “The Good Old Days” of Welsh Rugby for reference. Mike opens up on how his career was ended early after a horrific accident where he was knocked off a ladder resulting in a fractured skull and a back that was no longer fit to play ball. We hear the inspiring story of how Mike said his goal out loud of one day wanting to coach Wales if he couldn't play for them on his way to the hospital before his recovery had even begun. Very inspiring stuff! The guys also have a lot of fun discussing Big Mikes current training regime and how you are never too old to make a change and get fit. Mike talks about how he fell out of shape from spending too much time in front of a computer and sitting in a car, something we can all relate to. Fun Fact – Mike also held the bench press record in Leinster Rugby when he was coaching there back in the day, we hear the story of how he made Emmet Byrne the second strongest man in Leinster. Enjoy.

Episode 009 - Effects of “Personal Technology” on performance In this episode Rory and Rudd's delve into the topic of the use of modern technology and the impact it can have on your physical performance, as well as the other key areas of your life. The guys run through their thoughts on the main pros and cons including: • Making more time for the really important stuff in life • Sleep quality • Reducing stress and anxiety • How some apps and technologies can actually make your more productive Rory also shares his most recent experiences in going cold turkey while trying to cut down the time spent on personal tech and how it backfired completely! Enjoy the show.