The Built By JH-FITNESS Podcast

In this weeks episode I'm joined by Ciaran Russell who is an incredible Online Coach to share insights on all things health, fitness, mindset & Fertility.

I would like to thank Ciaran for been so open & honest when it comes to the realm of fertility an the struggles that come with it. It was such an inisghtful conversation that has so much information an may help someone or somebody that you know moving forward.

We discuss so much :

• Overcoming limiting beliefs
• Client centred coaching
• Photoshoot journey
• Finding purpose through challenges
• Emotional ladnscape of infertility
• Understanding male factor infertility
• IVF Journey
• Healthcare perspectives on IVF
• Importance of open conversation

I would just like to wish Ciaran & His wife the very best of luck in the future

If you have any quetsions regading todays episode feel free to message either myself & Ciaran

Let me know your feedback regards todays epsiode on how it helped you

Have a great day

Jonathon

In this weeks episode of the podcast I delve into some of the most commonly an frequently asked questions when it comes to weightloss & fatloss

Some of the questions covered:

• What is the most effective way to lose weight
• How important is diet compared to exercise for fatloss
• What role of importance to macronutrients play?
• is it better to focus on cardio or resiatnce for fatloss?
• How to overcome a plateaux
• How to stay motivated
• the impact of stress & emotional eating
• Meal planning & preperation
• The importance of hydration?
• What pyschological factors can help with fatloss?
• Importance of setting realistice expectations?

And a few more to help you on your journey's

If you have any questions please dont hesitate to ask

Have a great day

Jonathon

In this weeks solo episode of the podcast i natter about my experiences in Killarny from my latest adveture race Quest Killanrey 24.

Hvaing done my 1st ever back in July in Donegal, I wanted to test the waters & see what I could push the body through & most importantly for me see what I could learn about myself. in the process.

Here are some of the key takeaway's:

• Introduction & Overview
• Experiences from adventure races
• Nutritional strategies
• Overcoming challeneges
• Personal Growth
• Feel the fear
• Step outside your comfort zone
• Importance of honesty

If you have any questions, please feel free to message me, more than happy to help guide you in making a decison

Have a great day,

Jonathon

In this weeks epsiode of the podcast I'm joined by Rob from Sentro Labs discussing his new stress supplement Equilibrium for men ( which can also be taken by women) .

Having emigrated back to Ireland from Austarlia Rob started Sentro labs & did extensive research into a supplement which would help elevate the stress after hvaing lets things take over in life from moving to not looking after the basics.

Some of the topic's:

• Robs Journey
• Birth of Sentro Labs
• Quailty Ingredients
• Understanding Stress
• Implications of stress on health
• Future products
• Coaching insights
• Stress management
• Nutritions role
• Exercise recommendations
• Breath work & mindfulness
• Intermittent fasting
• Value of experience

Sentro Labs I Supplements for Men I Stress, Sleep & Brain Support – SentroLabs

Check out sentro labs in the link above

Have a great day

Jonathon

In this week episode I'm joined by Evan Daly of Evan Daly Fitness & Co-Founder of Glean App alonside Sean Casey.

An incredible powerhouse of a guest this week, we delve into so much from his ex jockey days to where he is now.

An incredible journey from someone is truly passionate by what he does.

Some Topics:

• Introduction
• Jockey To Fitness Professional
• Nutritoon, Mindset as a jockey
• Building A fitness Business
• Philosophy & Values
• Understanding Yo-Yo Dieting
• Emotional Eating
• Role of Enviroment
• Fitness Industry Challenegs
• behavious Change & Success
• Ozempic
• Body Postvity
• Non-Negotiables

https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.instagram.com%2Fevandaly_dalyfitness%3Figsh%3DMWlweDhtb25pOWwyMg%253D%253D%26fbclid%3DIwZXh0bgNhZW0CMTAAAR0sx5TUgoF2its1AhvKun0RogYq_Y3pZQcYQzOJBUFesZ4w3-DS4lGC1VI_aem_s-7xuZiDyR8RHfFpxH5oqg&h=AT1E2DQRBu3JYxW2eY7-lF-TX2h5MYBkKmxp0aoXcmrAKxwMgQzOlfJqTLuYweA4HH2QC5xzHu97uZWJYYFX2gBpHvw0IDk2Te06cmI095I_m9uKbhN4jmjzBXb3UDp0QmU

Any message for Evan click the link above

Have a great day

Jonathon

Solo Episode with myself in appreciation to the small things in our lives we may take for granted.

I embarked on a sunrise hike with an amazing crew this morning in bray to bring awarenss of suicide prevention whilst raising funds for much need charty in bray to provide resources for people.

We donned a20kg weight to symbolise the heavyness some carry on a daily basis

Some key takeaway's:

• Intro
• Mental Health awarenss
• Importance of mental health
• Symbolism
• Appreciation
• Smaller things
• Podcast Guests
• Future events

Would you be interested in an event to bring people together that have lost someone in some capacity, message me on instagram or facebook if youre interested

Even if you havent lost someone but would love to raise awareness let me know i'd love to hear from you

Have a great day

Jonathon

In this weeks solo epsidoe I chat all things heading away on holidays & been able to enjoy it removing the guilt & still been able to have fun.

Some of the areas I delve into:

• My personal experiences
• Expectations
• Enjoying food minus the guilt
• Mindset & Physcological barriers
• Planning ahead
• Maintaining routine
• Incorporating family activities
• Holiday reflection
• Settiing new goals post holidays
• Tips on how to navigate

Id love to knwo your feedback or your own holiday stories as its soemthing we can all learn from

Have a great day

Jonathon

In this weeks episode I'm joined by Liz Dwyer on her recent Ultra Event.

Anyone who has undertook such a feat knows how challenging these can be.

Liz's was more challenging in more than one way in terms of preperation but a lesson on how to approach such events with the right mindset.

Some topics we discuss:

• Intro
• Ultra Backstory
• Progression
• Been Sulf Supported
• Mindset
• Overcoming challneges
• Resillence & Self Determination
• Fuelling adequately
• Body Image
• Asking Questions
• Comfort zone
• Focus & Goal driven

Have a great day

Jonathon

In this weeks solo episode of the podcast I reflect on my 1st ever adventure race to date.

I now understand why Donegal is known for the hill's. One of the most mentally challenging aspects alongside everything else.

I share my experiences on how I approached the event,.

Topic's discussed:

• Intro
• Setting yourself task's
• Stepping outside comfort zone
• your true potential
• Role of nutrtion
• Pushing through challenges
• Power of support
• Encouragemnet
• Next episode teaser

Have a great day,

Jonathon

In this weeks episode I'm joined by Karl O'Rourke from the uneducated Pt an what a banging converstaion it was.

Like always authenthic, unscripted & raw packed full with wisdom, nuggets an easy actionable steps to help move you forward.

Some of the topic's we chat about:

• The Importance of Behavior Change in Weight Loss
• Moving Away from Restrictive Diets to Lifestyle Change
• Addressing the pyschological aspects
• Empathy.Education & support
• Learning from personal experiences
• Making Mistakes
• Importance of lifestyle change
• Aligning goals with core values
• Setting realistic expectataions
• Taking ownership
• The consequence of inaction

So much more, check out Karls instagram handle for some great content

Have a great day

Jonathon