The ION Performance Podcast

A former British middleweight bodybuilding, Tom Hicks knows what it take to cut, bulk and to achieve an ascetically perfect physique.

Now a leading nutrition coach, aiding both top level athletes and also anybody that needs helping hand in getting healthier through food.

Today on the podcast, Robin gets to the bottom of some dietary myths and asks about the pros and cons of some the worlds most popular diets: keto, vegan, fasting and caveman.

Discussed on this episode:

1:00 From Rugby to Bodybuilding

5:00 British Title

7:45 Knowledge is Power for Clients

9:00 Macros, Calories, Height

12:12 Tracking Calories and Under Eating

15:00 Protein

17:45 Carbs

19:10 Fats

23:00 Intermittent Fasting

29:00 Keto

33:00 Vegan

37:30 Carnivore/Caveman

41:00 Supplements

///

Find us online on:

@HicksNutrition

@rob_s_taylor

@ION_Cardiff

On this week's ION Performance Podcast Robin delves deeper into the science behind the Wim Hof Method. 

Focused breathing, cold exposure and consistency.

What are they, how do the work and why do them?

Discussed on the episode are:

1:00 What We've Been Doing During Lockdown

3:30 Devices to Help Monitor Recovery

5:00 Autonomic Nervous System

5:40 The Effects of Stress

7:30 Parasympathetic Nervous System and Sleep 

9:00 The Wim Hof Method

11:10 Wim Hof Focused Breathing 

13:00 First Time Advice 

14:00 Cold Exposures

15:30 First Time Advice 

16:30 Consistency 

///

Focused Breathing Timer to Follow on Youtube:

https://www.youtube.com/watch?v=LU6Oi80n5J4

More information on The Wim Hof Method:

www.wimhofmethod.com

///

Find us online on:

@rob_s_taylor

@ION_Cardiff

As a professional rugby player Marc Stcherbina played across the world - beginning his career in his home nation of Australia before moving to France, then England and finally to Wales where in a freak tackle at 32 years old he broke his neck. It was an injury that left him paralysed for a period, and he needed all his mental strength to turn his life around, and to also find a new career. 

Yet, not one for pity, Marc, or 'Stabby', calls his career ending neck injury ‘the best thing that happened’ to him....

What does it take to have such mental toughness, perseverance and a positive outlook on life after such a dramatic life event?

Discussed on the episode are:

1:00 California Life

3:30 Travel Through Rugby

11:30 Eddy Jones The Straight Shooter

15:00 Worst Game of Robin’s Career

18:00 King Carlos

20:00 Xav Rush, Jonah Lomu, Cardiff

25:00 The Injury

30:40 The Best Thing That Happened To Me

36:00 Next Life Chapter

42:00 Corona Article

44:00 The Why The Discipline

50:30 Relationships and Connections

Here's a link to Marc's blog post discussed in the podcast, check it out and have a read:

https://winningeq.com/2020/05/6-ways-my-sports-injuries-prepared-me-for-the-coronavirus/

Find us online on:

@rob_s_taylor

@ION_Cardiff

https://winningeq.com/

When Sean 'Spud' Allen’s best friend was diagnosed with inoperable brain tumours, Spud decided he wanted to do something to raise money for his friends family.

Not satisfied with the achievement of running one marathon, Spud challenged himself to 21 in 21 days. A monumental task, and one that broke him physically and mentally, but also strengthened his resolve.

Covered today:

0:25 Spud

1:01 Millsy, Andrew Mills

7:00 The Training and The Why

9:00 Progressive Overload and Injuries

13:00 The Route and Changes

16:15 Crossfitters and Marathons

17:30 Torn Muscle…

18:30 …And Emotionally Draining

21:00 Inspiration and Driving Factors

27:00 Highs Lows and Richmond Park

30:00 Mindfulness

36:30 Morning Routines and Nessun Dorma

Find us on instagram:

@rob_s_taylor

@ION_Cardiff

This week's bonus podcast focuses on the importance of LISS – Low Intensity Steady State Training - and high/low training.

Robin talks about how best to implement this into your training regime, the benefits it can have on your ‘main’ training goals and how to utilise the high/low method.

When he was 30 years old Michael Johnson choose business and work in front of everything else. He was smoking 60 a day and living off coffee. Now in his 50s, he’s one of the fittest men in the world, has twice completed the gruelling Marathon Des Sables through the Sahara Desert but still just as committed to his work – how does he balance business, training and life?

On the latest episode, Robin and Michael discuss:

2:00 Hairdressing or Croupier

5:30 Business Partners

7:30 Having a Mentor

9:50 No Crossfit Coach Can Master Everything

10:30 60 a Day Living Off Coffee

11:45 Father and Lifestyle Change

16:15 Having a Mindset Coach

18:30 Why a Recovery Day is Key

21:00 The Marathon Des Sables

24:30 Preparing for the Race

28:00 20th Fittest in the World

30:10 Morning Routine and Sleep

36:00 Fasting

41:00 Being Driven

43:00 The People Around Me

////

Find us on instagram:

@michael.johnson71

@rob_s_taylor

@ION_Cardiff

Discussing mental health in men is still a taboo subject for many – and even more so in the sporting arena, where battling through is seen as the thing to do.

Thomas ‘Biz’ Burnell began feeling the first signs of depression during his professional rugby league days almost a decade ago, but on boxing day two years ago things came to a head, when his troubles had forced the talented sportsman into trying take his own life.

On this episode Rob sits down for an open and frank discussion with Biz about those darkest days but more importantly, how Biz realised a wrong career choice was affecting him and managed to overcome his demons by making changes, and found happiness again. 

In this episode the coaches discuss:

4:05 Rugby and Having an Addictive Personality

8:50 Selections, Injuries and Cold Hard Business in Sport

11:00 Australia on My Own

14:00 The Sacrifices of Professional Sport

15:10 Sporting Regrets

18:20 From Rugby to Labouring

19:15 Crossfit Became a Purpose

21:30 How Teaching Made Things Worse

24:00 That Boxing Day 2018

29:00 Depression Needs To ‘Healed’

32:00 Transition Time

33:30 The Juice Is Always Worth The Squeeze

38:30 Importance of Reflection in Life: Meditation

41:20 Little Tasks and Win The Day

45:00 Focus and Chasing Happiness

46:00 Having That Person

////

Find us on instagram:

@thomaswilliamburnell

@rob_s_taylor

@ION_Cardiff

Discussing mental health in men is still a taboo subject for many – and even more so in the sporting arena, where battling through is seen as the thing to do.

Thomas ‘Biz’ Burnell began feeling the first signs of depression during his professional rugby league days almost a decade ago, but on boxing day two years ago things came to a head, when his troubles had forced the talented sportsman into trying take his own life.

On this episode Rob sits down for an open and frank discussion with Biz about those darkest days but more importantly, how Biz realised a wrong career choice was affecting him and managed to overcome his demons by making changes, and found happiness again. 

In this episode the coaches discuss:

4:05 Rugby and Having an Addictive Personality

8:50 Selections, Injuries and Cold Hard Business in Sport

11:00 Australia on My Own

14:00 The Scarifies of Professional Sport

15:10 Sporting Regrets

18:20 From Rugby to Labouring

19:15 Crossfit Became a Purpose

21:30 How Teaching Made Things Worse

24:00 That Boxing Day 2018

29:00 Depression Needs To ‘Healed’

32:00 Transition Time

33:30 The Juice Is Always Worth The Squeeze

38:30 Importance of Reflection in Life: Meditation

41:20 Little Tasks and Win The Day

45:00 Focus and Chasing Happiness

46:00 Having That Person

////

Find us on instagram:

@thomaswilliamburnell

@rob_s_taylor

@ION_Cardiff

In each bonus podcast Robin will discuss mindset approaches that play a crucial part in his daily life - and outline how small changes can help your wellbeing.

The first of our bonus episodes focuses on morning routine and Robin outlines why having structure at the start of your day, is so important in winning the day.

With a 50% success rate, rowing across the Indian ocean is not for the faint hearted.

But Tom Kelly and 3 friends were one of the successful few that managed the 3100 mile journey from Perth to Mauritius…unassisted, with a broken centrepiece, and as rowing novices.

On this episode Rob asks Tom, how do you plan for success? How do you survive such a monumental life task? And what makes someone ‘gritty’ enough to overcome those life obstacles in the way of achieving goals?

In this episode, Rob chat's with Tom about:

2:23 Tom’s Life Change

3:38 Why The Indian Ocean Race

5:30 Atlantic Vs Indian = Indian

7:57 3 Years of Physical Planning

9:03 Mimicking 3 Hour Cycles at Home

10:00 Pirates

14:00 20kg Weight Loss and Diet on Board

19:30 Inspiration and Motivation to Survive

23:00 Being Gritty

23:20 Tips To Succeed In Endurance Races

25:00 High’s and Low’s

33:30 Tom’s Morning Routine 

34:40 Routine Key for Motivation

////

Find us on instagram:

@tkpersonaltrainer

@rob_s_taylor

@ION_Cardiff