4 simple tips to help keep you consistent over the holiday period

This is a case study style podcast. We look to two of our most inspirational members on how to change your life. These two members have become leading members as they strive to be better each and every day, and they have the results to back it up losing over 15kg of body fat in 12 months.

Give a listen as we outline the traits of these two amazing people.

We are back!

Quick episode jumping in to habits of successful dieters at RTB:

Importance of Sleep and Exercise

Proactive > Reactive

Accountability

Routine

Knowledge

This is a very specific episode for our members as I talk over some changes happening to RTB for 2024.

The main change will see our semi-pt membership being replaced by a premium group membership.

I also go over the format of the group program and exactly what happens on each day. This gives new members and our foundation members an outline of how their week will look.

If you want to know more about RTB and our membership options, please give me an email or book a consultation.

The effects of the menstrual cycle on training and energy

Thyroid issues and its effects on energy levels.

How sunlight early in the day can improve your sleep routine

The importance of managing caffeine consumption and stress

How to maximise testosterone without the use of PED's

The basics; good diet, sensible training, managing caffeine and stress, sleep and social connection.

Eoin owns a food prep company called "Country Munch"

How we can use cooking methods and spices to add variety to our meal prep

The concept of "magnets" as food groups

Food prep options and making food prep efficient

Core principles for making up your meals

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This is a solo episode where I go in depth on the InBody Scan.

In this episode I outline the reliability , function and use of the Inbody Scan.

I also talk about the caveats to using it and how we have managed to get great results for our members by using it.

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This is a solo episode where Darragh explains the best methods of determining your calorie and macronutrient requirements.

There are three ways to determine your caloric intake;

- 2 week track and average

- RTB Calculator

- Inbody calculation

Macronutrients recommendations:

- Protein : 2.0g/kg of bodyweight

- Fat : 1g/kg of bodyweight

Carbohydrate: 3-5g/kg of bodyweight

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