in todays episode Coach and co-owner Katy explains how our 6 week challenge will be running and talks about how we have opened it up to non-members too.

This challenge will be helping to raise money for Crumlin Children's Hospital.

For more information and if you would like to join this challenge to help with some extra motivation to help you achieve your health and fitness goals click the link below for our website
https://www.nikafitstudios.ie/

On this weeks episode Jack Ryan talks about how to train smarter and harder.

He talks about the methods we use at Nikafit Studios and how beneficial they can be to get the most out of each of your training sessions.

Jack helps us understand the importance of volume, intensity and frequency.

For more information on Nikafit Studios check out our website and social media
https://www.nikafitstudios.ie/
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios

Today on the podcast Katy talks to us about carbohydrates, fats and what roles they play in our diet and lifestyle.

Katy also talks to us about how your can find your maintenance calories and what your next step would be if you have a body composition goal.

For more information on Nikafit Studios check out our website and social media
https://www.nikafitstudios.ie/
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios

Today on the podcast Katy and Jack talk to us about the importance of protein in our diets.

They give easily digestible information on how to increase the protein in our daily food intake and why it is so important for health, body composition and general satiety.

For more information on Nikafit Studios check out our website and social media
https://www.nikafitstudios.ie/
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios

Today on the podcast Jack and Katy speak with Fiona Brennan; clinical hypnotherapist and author of The Positive Habit and The Self Love Habit. 
Fiona talks to us about the methods she uses in her work and has written about in her books. She teaches that building habits can help your mental wellbeing and improve any problems you may be dealing with around anxiety, self-love, emotional eating and public speaking.

Fiona is a mental health expert on Today FM, a TEDx speaker and an ambassador for positivity in the media.
For more information on Fiona Brennan and her books click the links below
https://thepositivehabit.com/
https://thepositivehabit.com/the-positive-habit-book/
https://thepositivehabit.com/the-self-love-habit-book/

For any information on Nikafit Studios check out our website
https://www.nikafitstudios.ie/

Hosts and coaches of Nikafit Studios Katy Tanham and Jack Ryan talk about some of the myths or misconceptions around fat-loss and muscle building.
They cover topics like spot reduction, toning and knowing your calorie target.
They also talk about the  importance of strength training if you really want to improve your body composition and understanding the education behind everything you are doing to achieve your fitness goals

For more information on Nikafit Studios follow the links below
https://www.nikafitstudios.ie/
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios

Today we have Garth Devlin on the podcast. Garth has been a member with Nikafit Studios for nearly 1 year and has already made such huge progress with a weight-loss of 24kg.
Katy, Jack and Garth talk about the journey of training and make note that behind such a huge weight-loss there is so much more that has transformed during that time.

For more information on Nikafit Studios
https://www.nikafitstudios.ie/
and our community check us out on social media via the links below
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios

Hosts Jack and Katy chat with Rob Evans today on the podcast. Rob is a mountain biker, mountain climber, member of Nikafit Studios and what some might call an adrenaline junky. Well known at Nikafit as force to be reckoned with, especially when it comes to MEP challenges. Rob tells us about his life, the work he does, his hobbies and his life experiences.

Hosts and coaches Katy Tanham and Jack Ryan chat with Brian Pennie on today's episode.

Brian is  an author, speaker, PhD candidate, university lecturer, and life-change strategist. He talks with us about his story and how he now helps people understand that change is possible.

We talk on topics of coping with anxiety, addiction, human behaviour, the power of gratitude and mindfulness.

For more information on Brian Pennie check out these links below:
https://www.brianpennie.com/
https://www.instagram.com/brianpennie78/
https://www.facebook.com/brian.pennie

For more information on Nikafit Studios check out our website and social media:
https://www.nikafitstudios.ie/
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios

Today we have Jack Ryan and Shane Walsh (head coach and general manager of Nikafit Studios Kilcoole) on the podcast talking about our 5 strength fundamentals at Nikafit.

They talk about the Deadlift, Squat, TGU, Push-up and Chin-up and why we use them in our programme. They discuss what can help you at understanding or improving these exercises in your own training and why they are our fundamental movements.

For more information about Nikafit Studios follow the link below for our website
https://www.nikafitstudios.ie/
and our social media
https://www.instagram.com/nikafitstudios/?hl=en
https://www.facebook.com/NikafitStudios