The Doc Fitness Podcast: Mindset | Nutrition | Training

Episode 63 sees nutritionist, online coach & head of Nutrition at Marchon Gym Didi Ferrari join us on the podcast to dive into food guilt, setting expectations and self-doubt. We cover; Didi's philosophy around food Approaching Christmas without food guilt Training during holiday period's Rest day guilt Why you don't need to wait until the new year to start looking after your health and fitness Managing self-doubt & overwhelm Setting expectations for yourself Show notes: https://docfitness.ie/episode63

Episode 62 sees educator, author, researcher and owner of Vitamin PhD, Gabrielle Fundaro join us on the podcast to dive into the topic of all things Gut Health. We dive into; What is flourishing health? What is your definition of gut health? Why is gut health so important? How does stress impact gut health? What are pre & probiotics? Do we need them? What are some practical takeaways for improving your gut health? Food flexibility, is there a 'too much' point? Shownotes: https://docfitness.ie/episode62/

Episode 61 sees nutritionist, author and online coach Brian from Brian Keane Fitness join us on the show to discuss the topic of rewiring your mindset when it comes to your health, wellness and fitness. We dive into; Using fear as feedback so you can move forward When it's time to ask for help Brian's definition of Mental Toughness Are you willing to pay the cost for your goals Managing your mindset for the long-term Rewiring your relationship with failure Show notes: https://docfitness.ie/episode61/

Episode 60 sees the return of the 'short' style episodes where I dive into one topic to help move you forward. Today it's on learned helplessness and how you don't need to let past experiences with your diet or gym work dictate your future.

Episode 59 sees online coach and nutritionist Conor O'Neill join us on the podcast to discuss the topic of maximising your game day nutrition. We dive into; Conor's philosophy around training and nutrition Is there such a thing as good versus bad foods? What are the big rocks around game week How to approach your dame day nutrition How to carb load without using MyFitnessPal or meal plans Where supplements fit in before, during and after a game

For today's coffee with the coaches, it's a solo style episode with David diving into: Do you need to do cardio to lose fat? What's the best time of day to train? What is the biggest mistake you've made in an effort to lose fat and gain muscle? Show notes: https://docfitness.ie/episode58 As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes

Episode 57 sees founder and head coach at Shane Walsh Fitness, Shane Walsh join us on the podcast to discuss female fat loss. We dive into; The mistakes females make when it comes to losing fat The downsides of weigh-ins How to enjoy your training & nutrition Cravings & the menstrual cycle Strategies for picking less in the evenings Show notes: www.docfitness.ie/episode57 Thank you for tuning in!

Episode 56 sees co-founder and chief science officer of Team 3D Muscle Journey, Eric helms join us on the show to discuss some considerations around fat loss and lean gaining phases. We dive into; How do you get lean How to maintain being lean Why committing to the long haul is key to long term progress Getting past the mental barriers with weight gain and fat loss phases How to stay motivated & keep enjoyment with your training The cheat sheet for lean gaining and fat loss phases Shownotes: www.docfitness.ie/episode56 As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes

Episode 55 sees health & performance nutritionist, Laura Kealy join us on the podcast to dive into the topic of performance nutrition. We discuss; The basics of having a solid 'performance nutrition' routine The importance of carbs & performance Why not to be afraid of carbs when it comes to weight gain The importance of dairy Practical tips around game day nutrition Practical tips around placing caffeine effectively around games to get the most from it's benefits Shownotes: www.docfitness.ie/episode55 As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes

Episode 54 sees gym owner, yoga teacher & personal trainer Katy Tanham of Nikafit Studios join us on the show to chat through living your values when it comes to your health and fitness. We dive into; How Katy juggles running two gym locations while being a Mum The 'leaning forward' mentality for progressing in life Setting your own values and non-negotiables Setting your own boundaries to look after yourself first As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes

Episode 53 sees our coffee with the coaches style episode with coach Oisin where we cover; Lockdown fatigue - how to stay motivated navigating the remainder of this lockdown How to find enjoyment with training What are the basics of a solid recovery plan Should you take creatine for fat loss As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes

Episode 52 sees nutritionist and researcher at Liverpool John Moores University, Richie Kirwan join us on the show to run through some nutritional insights around; Protein requirements across the lifespan How much protein do you need? Starvation mode - is it real? How to spot nutritional myths & 'nutribollocks'

Episode 51 sees nutritionist and strength & conditioning coach Nick Whiteman join us on the show to chat through all things on being Vegan. We dive into; The mistake people make when it comes to deciding to go Vegan How to ensure you're hitting your protein targets What supplements you might consider Is your sex drive affected by going Vegan? What it's like living with someone who isn't Vegan And just a general chat overall around Nick's life experience being Vegan. As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes

Episode 50 sees coach, athlete, business mentor & owner of RISE, John Clark join us on the show to dive into his massive upcoming charity event of 48 marathons in 48 counties in 48 days. We chat through his training for the event and how he'll be overcoming the mental challenges along the way.

Episode 49 sees coach & owner of Lift Strong, Look Strong Tom Hamilton join us on the show to dive into the topic of how to keep your training progressing well past the beginner stages. We dive into; What do you need to do past your first 1-2 years of consistent training to keep training progression going without hitting plateaus What has helped Tom adhere to his training over the years & keep him motivated Tom's philosophy around training As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes

Episode 48 sees performance nutritionist and owner of NutriKate Kate McDaid join us on the show to dive into all things nutrition for fat loss, performance and the menstrual cycle. We dive into; Mistakes ladies make when it comes to fat loss nutrition Nutritional considerations for fat loss and health Why you don't ‘need' to go Vegan The importance of maintenance nutrition Nutritional considerations for your menstrual cycle   As always, a big thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram

Episode 47 of the podcast sees qym owner & online coach Conleth McAlinden come on the show to dive into the lessons learned from lockdown.

Episode 46 of the podcast sees performance nutritionist for Dublin senior hurlers, researcher and lecturer Mark Germaine come on the show to dive into performance nutrition & more specifically, game-day nutrition so you can get the most from your performance on the field for GAA. We discuss; - What to do the days before a game, game day itself & the 24-48 hours after - What supplements Mark utilises with his athletes - What simple steps you can apply to get the most from your game day nutrition so you can perform at your highest Shownotes for this episode will be over at www.docfitness.ie/episode46

Episode 45 sees Doc Fitness coach Robert Lane return to the show to chat through 'returning to GAA' for the upcoming championship season. We cover; - Practicality for your first week back to the field - Fitness, fatigue & performance; what you need to know about those 3 - What you can be doing outside the pitch right now And some Q & A style questions answered throughout. A must-listen for any player or coach!

Our first coffee with the coaches podcast episode! Meet the small team behind Doc Fitness as we dive into the coaches backgrounds a little before answering some questions around; - What books we are currently reading - What shoes are best for resistance training - How to keep Motivated & focus on small wins & a few other topics are interwoven throughout. All show notes for this episode are over at www.docfitness.ie/episode44

Episode 43 sees Father & Head Coach at SC Vital Fitness Chris Bundell come on the show to dive into the importance of Sleep. This is one, if not the most, important episode I've ever recorded. Chris breaks down Sleep into easy to take away gems so you realise just how important sleep is. But not only that, he provides you with simple Real-World tips to start improving your Sleep so you can become more productive, get stronger/fitter faster and lose fat easier.    We dive into; Why Sleep is the elixir of life  What 'Sleep Pressure' is and why is matters Chris's 6 Real-World practical takeaway steps that you can use to start getting better sleep   As always, a big thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram

Helena joins us today to share her experiences & journey to date with us here at Doc Fitness in Kilcolgan.

Gym owner, business coach and Mindset & Performance coach Seamus Fox joins us on episode 41 to discuss the stories we tell ourselves on a daily basis so we can change the ‘input' for a better ‘output'. A powerful mindset-based episode that will get you thinking on how you can make slight tweaks to your thoughts for the better.   We discuss; How your current results reflect your current habits & beliefs What is a Belief and how you can start to change it How your mind is like a Machine and what that means for you How your beliefs hold you back from getting the results you want How athletes and non-sport playing people alike can benefit from less 'negative' thinking

Our first ever client interview! Mark Jordan joins us today to share his experiences & journey to date.

Online Personal Trainer Paul Dermody joins us for Episode 39 to go through some manageable mindset shifts when it comes to your diet and life in general. We cover; Where to start when it comes to making change with your diet/training Where ‘motivation' truly comes from The mentality around eating foods you think you ‘shouldn't' have & numerous ‘mindset' takeaways throughout to help you see things from a different perspective to potentially change your approach towards dieting.

Clinical Performance Nutritionist, Public Speaker and Founder of the Mac-Nutrition Collective, Martin MacDonald joins us for Episode 38 to cut things clear when it comes to Aggressive Fat Loss phases, Hormones & Fat Loss and some evidence-based facts around Dairy.   Do Hormones affect Fat Loss? And if they do, how so? Why aggressive fat loss phases are perfectly fine if you're ready to do them. What the science says behind aggressive fat loss phases What the science says behind Dairy Why people believe Netflix over Science And lastly, we touch on the Menstrual Cycle & Fat Loss

To kick off our first episode of 2020, David covers a Q & A style episode covering the following questions; 1: What is the maximum calorie deficit we'd recommend to set without losing hard-earned muscle? 2: Tips for night-shift workers. 3: What's the best way to gain weight?

Rounding out 2019 with the follow up Podcast from my recent article, ‘6 Lessons in 6 Years' in the hopes that it can help 'set you up' better for 2020.   If you've been a regular listener here, I want to take this time to say thank you for supporting this little podcast to date.    I hope you bring you even more in 2020 & beyond!   You can access the show-notes for this episode here: www.docfitness.ie/episode36

Episode 35 sees Performance Nutritionist Daniel Davey on the show to discuss the in's and out's of performance Nutrition. On this episode we go through; The mistakes Daniel sees when it comes to performance nutrition Simple tips to structure your day What Daniel recommends for Macronutrient Targets to fuel performance The differences between Energy demands based on your sport You can access the show-notes for this episode here: https://docfitnessonline.com/episode35

This week's episode is a listeners Q & A covering; Where can a beginner start with meal prepping? Is My Fitness Pal good for tracking calories? Or can it have more of a negative impact than anything? Is there differences you should be aware of in raw vs. cooked food?   You can access the show-notes for this episode here: https://docfitnessonline.com/episode34

Episode 33 sees Dr. Michelle Norris return to the show to dive into the World of Sports Bras & their importance when it comes to Pain & Performance. We cover; Why sports bras are important The biomechanics of the breast What do they do and why you need one when training What to look for when choosing a sports bra The 5 Key Steps when choosing the right sports bra for you   You can access the show-notes for this episode here: https://docfitnessonline.com/episode33 

This week's episode is a first; I take some key notes from a recent book I've read to share with you on the topic of 'Digital Minimalism' by Cal Newport. Detox ‘diets' may be a fad, but when it comes to a digital detox, this stuff works

Episode 31 sees Online Personal Trainer Jason Maxwell from JMax Fitness come on the show to dive into the World of Muscle Gain. We cover areas around; Jason's story on how he put on over 20lbs of Muscle in a few short months Common beginner mistakes & how to counteract that The Fundamental Principles behind gaining slabs of Muscle How to measure if you're actually gaining muscle The 6 Key Movements you should be doing EVERY week How to progress past the beginner stage More Advanced topics like; Weekly Set targets for Muscle Groups, what Jason does when his clients need to cut body fat etc. etc.   You can access the show-notes for this episode here: https://docfitnessonline.com/episode31 

Episode 30 sees Movement Scientist Mark McGroarty from Human Centred Movement come on the show to dive into topic of Movement Training & it's importance when it comes Strength & Muscle gains. We cover areas around; Why is Movement so important? Mistakes people make when it comes to ‘movement' with their training in the gym Where do you ‘get started' when it comes to movement training and how you can easily fit it into your programme without using extra time Why ‘Rotational Movements' should be something you do every day for long term health and training gains

On Episode 29, David goes into depth with something a little different based off a listeners question around developing a more positive mindset and taking the positives from every situation. David shares his current mindset journey to date on what he's learned, how he's learned it and how he applies that to every day life. This episode is all about progressing you as a person so we hope you enjoy this different style episode.

Episode 28 sees Online Coach Jason Munro from Munro Fitness come on the show to dive into topic of Slimming World. We cover areas around; How Slimming World (& every diet ‘works') in order to achieve weight loss The in's & out's with ‘Free Foods, Syns & Healthy Extra's on how they could be potentially messing up your relationship with food rather than helping it (Based on first-hand client experience ranging in the 1000's coupled with evidence-based knowledge around the psychology of dieting) The mentally & binge cycle around SW weekly weigh-in's How SW keep you coming back for more, yet you might not lose any more weight How the ‘restrict and binge cycle' is not a long term healthy position to be in What to do about all the above!

On Episode 27, David answers listeners questions around; 1: Can I make progress at Maintenance? 2: Why can't I stay losing fat consistently over the Year? 3: How do I get in more Protein?

Episode 26 is a solo Q & A episode with David around your questions on everything Muscle Gain (Hypertrophy)

Episode 25 sees Online Coach Carter Good come on the show to dive into his personal transformation story and the lifelong lessons he has learnt along the way.

Episode 24 sees Coach & Podcast host David Nolan return to the show to give you a new way to view food. Instead of seeing food as ‘good or bad', which in turn, you might with associate a ‘bad day or week', this way makes you realise that there is no such thing as good or bad food!   We dive into; Why viewing foods as good v. bad is highly flawed and the knock-on effects that can have The Calorie-Quality Continuum, a new perspective on food. How flexible is too flexible when it comes to food? The Pizza to Veggie Scale And a few more nuggets thrown in there throughout,   As always, thank you for tuning in & I hope there's plenty of takeaways here for you

Episode 23 sees Alan Flanagan join us on the podcast to dive into an ‘easy start' approach when it comes to fat loss. We dive into the current state of the Fitness/Health/Nutrition World and why, as a nation, we are consuming more without getting to the real issues on how to solve that.

This week, it's all about finding long-term Motivation, or at least, what I think plays a huge role in that. 

When it comes to losing body fat, how can you be 100% sure you're making the progress you want? In this solo episode I dive into; The 4 Key ways we track things to make sure you're making progress How weight fluctuations could be masking your progress and what to do about it What ‘rate of progress' is a good way to measure things? How fast can you lose body fat?

Where do you start when it comes to losing weight? This episode breaks down the principles behind ‘how' we lose weight & puts it into easy takeaways so you can get started to losing your first kilo.    In this solo episode I go through; Where people mess up when it comes to starting a weight loss journey The Number #1 Principle behind how we lose, maintain or gain weight What and Why Macronutrients are important when 'toning up' The different levels of Nutrition including some easy practical takeaways to help you lose your first kilo I also answer some listener questions & use analogies throughout to drive the key points home. Enjoy :)

Episode 19 sees Conor & Micheal from Clean Cut Meals come on the show to talk everything around healthy cooking when it comes to making fat loss life easier and cooking in general.    We dive into; The Mistakes people usually make with cooking Go-To cooking methods for fat loss Low Calorie Sauce ideas to keep meals interesting What's the deal with storing foods in the fridge/freezer? And as usual, much, much more..

EP 18 | The Importance of the Climb focuses in on one of the most forgotten factors when it comes to working towards an 'end result' so you can just enjoy things more & in turn, end up making consistent long-term progress.

Episode 17 sees Senior Research Associate at the Department of Sport and Exercise Science in the University of Portsmouth, Dr. Michelle Norris come on the podcast to show us where to get started when it comes to training for your first 5 or 10K. We dive into; Where to start? The mistakes people usually make when it comes to running. The importance of strength training in running Breast movement & training for the ladies & much more...   As always, a big thank you for tuning in & like I said on this week's podcast, if you want to leave a review & grab a week's free coaching from Myself & our Team at Doc Fitness, full details are on the show notes page at www.docfitnessonline.com/episode17

Episode 16 | Why can't you stick to your diet? Because you're constantly chasing one...

Welcome to the very first episode of Monday Thoughts, a little snippet of thinking designed to help you move forward with simple analogies in relation to your Mindset, Training or Nutrition.

Episode 14 sees Arthur Lynch, Coach & Competitive Powerlifter while currently undertaking a PHD in Exercise and Nutrient Metabolism in the University of Limerick. Arthur has been both an IDFPA and IPF champion in the u90s and u93 categories through Powerlifting. His best numbers in competition are Squat 262.5kg Bench 180kg and Deadlift 307.5kg, so it's safe to say, Arthur knows what he's taking about when it comes to strength progression.   We dive into; The mistakes people make when it comes to progressing your Squat, Bench & Deadlift. Strategies you can start using to increase past a plateau in your Squat, Bench & Deadlift, Why making the smallest possible change is the smartest thing to start with.   As always, a big thank you for tuning in, show notes for this episode will be over at: www.docfitnessonline.com/episode14

Episode 13 sees author, corporate speaker, world traveler and high-performance coach Pat Divilly return to the show where we dive into everything Goal Setting to help get your 2018 off to a proper start. We dive into; The Foundations underlying Goal Setting Pat's 5 Step Process for setting goals so you can actually ‘get' to your goal Why chasing down goals isn't everything at the end of the day Above all, an Episode for you to go away, implement and take action ;)   Thank you for tuning in :)