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.