In the first episode of the rebranded Muscle Up Training podcast I talk with Sam Slater a pro MMA fighter signed with Bellator MMA fighting out of SBG Dublin. Today's episode focuses on the mindset, commitment and discipline required to stay on track when pursuing a goal or taking your fitness, training or sport to the highest level possible. We discuss working under John Kavanagh, the journey to becoming a pro MMA fighter and the importance of physical health, fitness and having goals and aspirations in the overall picture of life.

Todays episode of the podcast features my good friend Adam Tahraoui. Adam is an MMA athlete and enthusiast, a Reiki teacher and a mental health advocate who has recently returned to Ireland from his travels. We had a great conversation and opened up on mental health, self help and routines and structures for self betterment and self discipline that we use to keep ourselves grounded. A lot of value to be gained and a thoroughly enjoyable conversation.

Saibh is a Yoga teacher in Galway who like many others has turned to leading her practices online so as to stay connected with her students during the COVID19 pandemic. She talks with me today about understanding and looking after our mental health amidst this time of uncertainty as well as some ideas in grounding and calming ourselves via breath work and yoga. Saibh has been a long term volunteer for years with COPE Galway, a local charity organisation working to help homeless people and families, women and children affected by domestic violence and the older people in our community via the Community Catering (Meals On Wheels) service. Samaritans Ireland - 116123 Aware - 1800 80 48 48 Pieta House - 1800 247 247 www.mentalhealthireland.ie www.spunout.ie www.hse.ie/Coronavirus/Information www.gov.ie/covid19 www.who.int www.copegalway.ie/coronavirus-appeal — Buy a meal for an older person in the community from just €12 —

This episode is as short and sweet as it gets as its a topic we already hear enough about. Its a challenging time and very easy to fall into a rut with exercise, nutrition and bad habits. I cover some likely pitfalls and how to overcome them to stay as fit and physically healthy as possible. Since this episode was recorded lockdown measures have tightened here in Ireland so keep that in mind for context. As of now, we can still get out and get physically active in A SAFE MANNER. 

Todays episode of the Dobcast features my close friend and Galway United star Joe Collins. In February this year Joe and I completed Freezbrury a mental and physical challenge involving 435 minutes of cold water submersion in 29 days raising funds and awareness for Pieta house. Thoroughly enjoyed reflecting and looking back on the hardships, wins and benefits, both physical and mental, we got from completing this challenge. Highly recommend listening for anyone whose stuck in a rut and looking to push themselves and learn more about themselves. Lives begins at the end of the comfort zone!

Today I met with Dr. Greg Tollefson a strength and conditioning coach and chiropractic expert who has worked with hockey academys, high level olympic athletes and more recently intercounty GAA players. We talk business journeys, moving to Ireland, lifestyle and the importance of progress over perfection. Greg tells how each of us has a safety net and that the little things we do day in and day out can improve that safety net and our overall quality of life through small changes. Gregs upcoming project is an amazing service revolving around all areas of life instead of just training and something that is much needed in todays society. 

HIIT (high intensity interval training) and circuit training is very popular at the moment particularly on social media. While there is definitely a place for HIIT it should not be the bread and butter of our training if body composition is our goal. Work smart not hard, or even better work smart and hard!

Todays episode is with Steve Griffin who lost 110lbs in under a year by changing his habits and getting himself educated on calorie balance. Really enjoyed our conversation and love Steves mindset and take on making small changes and taking ownership and personal accountability.  If you've struggled with weight loss or giving up the foods you love only to find that foods that supposedly are ''good'' are not getting you to your goals theres a lot of value to be had from this conversation. Steve, who has also survived cancer, has documented his journey so far and you can follow him for inspiration and helpful tips  @steves_weight_loss on instagram. 

The process of fat loss itself is quite simple, it just isn't easy. And while most of us know what we need to do to lose bodyfat, applying that knowledge can be tough when life gets in the way. Habits are super important because they are essentially things we do without thinking. I discuss some practical tips and habits that you can implement to help you reach your fat loss goals. Lots of little things combine to give big results!