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.

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