Average Jacks | Habits, Mindset & Personal Growth

In this episode of The Average Jacks Podcast, I sit down with Seamus Ruane, wellbeing coach, speaker, and founder of iThrive Wellbeing, to explore how everyday people can create lasting positive change through small, science-backed habit shifts.

Seamus shares his journey from community pharmacist to wellbeing specialist and breaks down practical tools grounded in positive psychology, behavioural science, and habit formation. Whether you're feeling stuck, burnt out, or simply looking for a reset, this conversation is packed with actionable strategies to help you:

- Build better habits that stick- Align your behaviour with your values- Improve your mindset, motivation, and resilience- Take ownership of your wellbeing at work, at home, and in your community

This episode is ideal for listeners interested in mental health, personal development, self-improvement, and creating a more balanced, fulfilling life.

Connect with Seamus and explore free wellbeing resources at iThrive Wellbeing

A huge thanks to our sponsor, Viribus Strength! 💪 Use the code ‘average Jack’ for 20% off at .

For more podcast content and updates, head to www.jackmckiernan.co.uk

In this inspiring episode of The Average Jacks Podcast, I am joined by Lizzie Barnett, former teacher, world traveller, and founder of Studio Nine, a creative and wellness-driven space located in the heart of Southport.

After 12 years in education, Lizzie took a step back to explore the world, only to return with a bigger vision, one that prioritises community, wellbeing, and creativity. Studio Nine now serves as a hub for local professionals, wellness experts, and creatives looking for a flexible, nurturing environment to host events, run workshops, or simply find stillness.

We dive into:

• Lizzie’s journey from teaching to entrepreneurship

• How Studio Nine is helping shape the Southport creative and wellness scene

• Her collaboration with Southport’s Journey a magazine showcasing the stories and people revitalising Southport

We also explore how initiatives like Studio Nine and Southport’s Journey are working hand in hand to build a stronger, more connected local community.
📲 Follow Studio Nine on Instagram
🌐 Learn more about Southport’s creative resurgence at southportsjourney.com

A huge thanks to our sponsor, Viribus Strength! 💪 Use the code ‘average Jack’ for 20% off at www.viribusstrength.co.uk.

For more podcast content and updates, head to www.jackmckiernan.co.uk.

In this brand-new episode of The Average Jacks Podcast, we welcome back Chris Woodward (@coalpittococonut), this time from Wigan, after completing his incredible journey backpacking from Wigan, England to Wigan in the Philippines.

Chris reflects on the life-changing adventure, shares the real stories behind the miles, and talks about how the support of Andy’s Man Club and the people he met along the way helped him rediscover purpose, resilience, and connection.

It’s raw, honest, and full of heart, a celebration of finishing something extraordinary and what comes next when the adventure ends.

🙌 Follow, like & support Chris:
📲 @coalpittococonut
🌍 linktr.ee/coalpittococonut

🎧 Episode out now on all major podcast platforms!

This week, we sit down with a Father of two, a former Body builder and now training endurance athlete Ryan Rigby (@ryrigby) as he prepares to take on one of the UK’s toughest ultra-marathons: the 13 Valleys Ultra — a grueling 180km race through the Lake District’s most iconic terrain.

But Ryan’s not doing this challenge for the glory. He’s running to raise awareness and funds for Elsie’s Story — a charity created in memory of a young girl taken far too soon, and now working to support children’s palliative care and family support services.

In this episode, we explore:

• What drives someone to run 180km over mountains and valleys

• The emotional connection to Elsie’s Story and why it matters

• The daily juggle of family life with two young kids, a full-time job, and elite-level training

• The cost (and reward) of holding yourself to high personal standards

• How to make time for big goals when life is already full

This is an inspiring chat about purpose, sacrifice, and pushing your limits — not for ego, but for something bigger than yourself.

💬 Connect with Ryan on all socials: @ryrigby
🔗 Learn more and support the cause: elsiesstory.org

A huge thanks to our sponsor, Viribus Strength! 💪 Use the code ‘average Jack’ for 20% off at www.viribusstrength.co.uk.

For more podcast content and updates, head to www.jackmckiernan.co.uk.

In this thought-provoking episode of The Average Jacks Podcast, we sit down with Dr. Tim Cartwright, a psychologist who specializes in core values, self-authenticity, and living a purpose-driven life.

Dr. Cartwright breaks down what it really means to live in alignment with your values, how to discover your true self, and why authenticity is key to long-term wellbeing and success. Whether you're feeling stuck, searching for clarity, or just curious about how psychology can help you live better—this episode is full of deep insights and practical takeaways.

A huge thanks to our sponsor, Viribus Strength! 💪 Use the code ‘average Jack’ for 20% off at www.viribusstrength.co.uk.

For more podcast content and updates, head to www.jackmckiernan.co.uk.

This week on The Average Jacks Podcast, we sit down with former Premier League and England goalkeeper Chris Kirkland for an honest, powerful, and deeply human conversation.

From guarding the net at some of football’s biggest clubs to battling personal demons off the pitch, Chris opens up about his career highlights, the toll of top-flight pressure, and his ongoing journey with mental health.

We talk football, family, addiction, resilience—and what it really means to be strong, both on and off the pitch. It’s not just a story of a goalkeeper, but of a man who's faced the toughest opponents life can throw at you... and is still standing.

Whether you're a football fan or just appreciate a raw, real-life story—you won't want to miss this one.

📲 Follow Chris on X (Twitter): @ChrisKirkland43

🎧 Now available on all major podcast platforms!A huge thanks to our sponsor, Viribus Strength! 💪 Use the code ‘average Jack’ for 20% off at ⁠www.viribusstrength.co.uk⁠.

For more podcast content and updates, head to ⁠www.jackmckiernan.co.uk⁠.

In this episode of the Average Jacks Podcast, I’m joined by Sam Goodson — natural bodybuilder & hormone optimisation coach. Sam shares his journey from teen competitor in natural bodybuilding show, and how those experiences shaped his coaching philosophy.

We get into the real talk about the challenges of promoting natural bodybuilding in a world obsessed with enhanced physiques, and how Sam helps clients stay committed to the long game. We also dive deep into hormone health — from boosting testosterone naturally to spotting red flags in clients and taking a truly holistic approach to physical and mental wellbeing.

Sam opens up about the motivation behind building his own coaching app, the pressures and rewards of content creation, and what it really takes to build a supportive online community. Plus, we explore his mindset practices, daily habits, and advice for aspiring coaches trying to break into the online space.

Whether you’re into bodybuilding, coaching, or just want to improve your overall health and discipline — this one is packed with valuable insight.

🎧 Available now on all platforms!

📲 Follow Sam on Instagram: @samgoodson_📺 Watch his YouTube content: Sam Goodson - YouTube

A huge thanks to our sponsor, Viribus Strength! 💪 Use the code ‘average Jack’ for 20% off at www.viribusstrength.co.uk.

For more podcast content and updates, head to www.jackmckiernan.co.uk.

In this solo episode of the Average Jacks Podcast, I’m taking a moment to reflect on the biggest lessons I’ve learned so far in my adult life. If I could sit down with 16-year-old me, what would I say? What advice would I give to help navigate the chaos, pressure, and self-doubt that comes with growing up?

I break down the seven key things I wish I’d known earlier—lessons about mindset, relationships, failure, purpose, and everything in between. This one’s honest, personal, and hopefully a little helpful for anyone feeling a bit lost or just figuring it out like the rest of us.

🎧 Available now on all platforms—tune in, and let me know what you’d tell your younger self too.

Big thanks to our sponsor, Viribus Strength! 💪 Use code ‘average Jack’ for 20% off at www.viribusstrength.co.uk.

And for more episodes, blogs, and updates, head to www.jackmckiernan.co.uk.

In this short solo episode of the Average Jacks Podcast, it’s just me—Jack McKiernan—giving you a quick update on some exciting changes behind the scenes.

I’m buzzing to announce that we’ve officially moved into a brand-new home: The Engine Room in Southport, in partnership with the amazing team at Arcade Project. This space marks a huge step forward for the podcast and everything we’ve got planned moving ahead.

I chat about what this move means, the vision for future episodes, and what you can expect as we take things to the next level. Short and sweet—but packed with good vibes and big plans.

🎧 Available now on all platforms. Make sure to subscribe, share, and stay tuned—big things are coming!

A big shoutout to our sponsor, Viribus Strength! 💪 Use the code ‘average Jack’ for 20% off at www.viribusstrength.co.uk.

And as always, head over to www.jackmckiernan.co.uk for more updates and content.

In this episode of the Average Jacks Podcast, I’m joined once again by coach and bodybuilder Ewan Rodger (@ewanrodger) for his second appearance on the show. We dive deep into the world of bodybuilding—what the journey really looks like behind the scenes, and why there are no shortcuts or secrets to success.

Ewan shares honest insights about the power of patience, the importance of persistence, and how these principles apply not just in the gym, but in every aspect of life. If you’re chasing growth—physically or mentally—this one’s for you.

🎧 Available now on all platforms! Make sure to share, follow, and leave a review.

Massive shoutout to our sponsor, Viribus Strength! 💪 Get 20% off with code ‘average Jack’ at www.viribusstrength.co.uk.

For more episodes and updates, head to www.jackmckiernan.co.uk.