Explore every episode of the podcast The Doc Fitness Podcast: Mindset | Nutrition | Training

Episode 63 sees nutritionist, online coach & head of Nutrition at Marchon Gym Didi Ferrari join us on the podcast to dive into food guilt, setting expectations and self-doubt.

We cover;

• Didi's philosophy around food
• Approaching Christmas without food guilt
• Training during holiday period's
• Rest day guilt
• Why you don't need to wait until the new year to start looking after your health and fitness
• Managing self-doubt & overwhelm
• Setting expectations for yourself

Show notes: https://docfitness.ie/episode63

Episode 62 sees educator, author, researcher and owner of Vitamin PhD, Gabrielle Fundaro join us on the podcast to dive into the topic of all things Gut Health.

We dive into;

• What is flourishing health?
• What is your definition of gut health?
• Why is gut health so important?
• How does stress impact gut health?
• What are pre & probiotics? Do we need them?
• What are some practical takeaways for improving your gut health?
• Food flexibility, is there a 'too much' point?

Shownotes: https://docfitness.ie/episode62/

Episode 61 sees nutritionist, author and online coach Brian from Brian Keane Fitness join us on the show to discuss the topic of rewiring your mindset when it comes to your health, wellness and fitness.

We dive into;

• Using fear as feedback so you can move forward
• When it's time to ask for help
• Brian's definition of Mental Toughness
• Are you willing to pay the cost for your goals
• Managing your mindset for the long-term
• Rewiring your relationship with failure

Show notes: https://docfitness.ie/episode61/

Episode 60 sees the return of the 'short' style episodes where I dive into one topic to help move you forward. Today it's on learned helplessness and how you don't need to let past experiences with your diet or gym work dictate your future.

Episode 59 sees online coach and nutritionist Conor O'Neill join us on the podcast to discuss the topic of maximising your game day nutrition.

We dive into;

• Conor's philosophy around training and nutrition
• Is there such a thing as good versus bad foods?
• What are the big rocks around game week
• How to approach your dame day nutrition
• How to carb load without using MyFitnessPal or meal plans
• Where supplements fit in before, during and after a game

For today's coffee with the coaches, it's a solo style episode with David diving into:

• Do you need to do cardio to lose fat?
• What's the best time of day to train?
• What is the biggest mistake you've made in an effort to lose fat and gain muscle?

Show notes: https://docfitness.ie/episode58

As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes 🙂

Episode 57 sees founder and head coach at Shane Walsh Fitness, Shane Walsh join us on the podcast to discuss female fat loss.

We dive into;

• The mistakes females make when it comes to losing fat
• The downsides of weigh-ins
• How to enjoy your training & nutrition
• Cravings & the menstrual cycle
• Strategies for picking less in the evenings

Show notes: www.docfitness.ie/episode57

Thank you for tuning in!

Episode 56 sees co-founder and chief science officer of Team 3D Muscle Journey, Eric helms join us on the show to discuss some considerations around fat loss and lean gaining phases.

We dive into;

• How do you get lean
• How to maintain being lean
• Why committing to the long haul is key to long term progress
• Getting past the mental barriers with weight gain and fat loss phases
• How to stay motivated & keep enjoyment with your training
• The cheat sheet for lean gaining and fat loss phases

Shownotes: www.docfitness.ie/episode56

As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes 🙂

Episode 55 sees health & performance nutritionist, Laura Kealy join us on the podcast to dive into the topic of performance nutrition.

We discuss;

• The basics of having a solid 'performance nutrition' routine
• The importance of carbs & performance
• Why not to be afraid of carbs when it comes to weight gain
• The importance of dairy
• Practical tips around game day nutrition
• Practical tips around placing caffeine effectively around games to get the most from it's benefits

Shownotes: www.docfitness.ie/episode55

As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes 🙂

Episode 54 sees gym owner, yoga teacher & personal trainer Katy Tanham of Nikafit Studios join us on the show to chat through living your values when it comes to your health and fitness.

We dive into;

• How Katy juggles running two gym locations while being a Mum
• The 'leaning forward' mentality for progressing in life
• Setting your own values and non-negotiables
• Setting your own boundaries to look after yourself first

As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes 🙂

Episode 53 sees our coffee with the coaches style episode with coach Oisin where we cover;

• Lockdown fatigue - how to stay motivated navigating the remainder of this lockdown
• How to find enjoyment with training
• What are the basics of a solid recovery plan
• Should you take creatine for fat loss

As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes 🙂

Episode 52 sees nutritionist and researcher at Liverpool John Moores University, Richie Kirwan join us on the show to run through some nutritional insights around;

• Protein requirements across the lifespan
• How much protein do you need?
• Starvation mode - is it real?
• How to spot nutritional myths & 'nutribollocks'

Episode 51 sees nutritionist and strength & conditioning coach Nick Whiteman join us on the show to chat through all things on being Vegan.

We dive into;

• The mistake people make when it comes to deciding to go Vegan
• How to ensure you're hitting your protein targets
• What supplements you might consider
• Is your sex drive affected by going Vegan?
• What it's like living with someone who isn't Vegan

And just a general chat overall around Nick's life experience being Vegan.

As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes 🙂

Episode 50 sees coach, athlete, business mentor & owner of RISE, John Clark join us on the show to dive into his massive upcoming charity event of 48 marathons in 48 counties in 48 days. We chat through his training for the event and how he'll be overcoming the mental challenges along the way.

Episode 49 sees coach & owner of Lift Strong, Look Strong Tom Hamilton join us on the show to dive into the topic of how to keep your training progressing well past the beginner stages.

We dive into;

• What do you need to do past your first 1-2 years of consistent training to keep training progression going without hitting plateaus
• What has helped Tom adhere to his training over the years & keep him motivated
• Tom's philosophy around training

As always, thank you for tuning in and if you do give this a listen, be sure to tag us on Instagram & don't forget to subscribe for future episodes 🙂

Episode 48 sees performance nutritionist and owner of NutriKate Kate McDaid join us on the show to dive into all things nutrition for fat loss, performance and the menstrual cycle.

• Mistakes ladies make when it comes to fat loss nutrition
• Nutritional considerations for fat loss and health
• Why you don’t ‘need' to go Vegan
• The importance of maintenance nutrition
• Nutritional considerations for your menstrual cycle

Episode 47 of the podcast sees qym owner & online coach Conleth McAlinden come on the show to dive into the lessons learned from lockdown.

Episode 46 of the podcast sees performance nutritionist for Dublin senior hurlers, researcher and lecturer Mark Germaine come on the show to dive into performance nutrition & more specifically, game-day nutrition so you can get the most from your performance on the field for GAA.

We discuss;

- What to do the days before a game, game day itself & the 24-48 hours after

- What supplements Mark utilises with his athletes

- What simple steps you can apply to get the most from your game day nutrition so you can perform at your highest

Shownotes for this episode will be over at www.docfitness.ie/episode46

Episode 45 sees Doc Fitness coach Robert Lane return to the show to chat through 'returning to GAA' for the upcoming championship season. We cover;

- Practicality for your first week back to the field

- Fitness, fatigue & performance; what you need to know about those 3

- What you can be doing outside the pitch right now

And some Q & A style questions answered throughout.

A must-listen for any player or coach!

Our first coffee with the coaches podcast episode! Meet the small team behind Doc Fitness as we dive into the coaches backgrounds a little before answering some questions around;

- What books we are currently reading

- What shoes are best for resistance training

- How to keep Motivated & focus on small wins

& a few other topics are interwoven throughout.

All show notes for this episode are over at www.docfitness.ie/episode44

• Why Sleep is the elixir of life 
• What 'Sleep Pressure' is and why is matters
• Chris’s 6 Real-World practical takeaway steps that you can use to start getting better sleep

Helena joins us today to share her experiences & journey to date with us here at Doc Fitness in Kilcolgan.

• How your current results reflect your current habits & beliefs
• What is a Belief and how you can start to change it
• How your mind is like a Machine and what that means for you
• How your beliefs hold you back from getting the results you want
• How athletes and non-sport playing people alike can benefit from less ’negative’ thinking

Our first ever client interview! Mark Jordan joins us today to share his experiences & journey to date.

• Where to start when it comes to making change with your diet/training
• Where ‘motivation’ truly comes from
• The mentality around eating foods you think you ‘shouldn’t’ have

• Do Hormones affect Fat Loss? And if they do, how so?
• Why aggressive fat loss phases are perfectly fine if you’re ready to do them.
• What the science says behind aggressive fat loss phases
• What the science says behind Dairy
• Why people believe Netflix over Science
• And lastly, we touch on the Menstrual Cycle & Fat Loss

To kick off our first episode of 2020, David covers a Q & A style episode covering the following questions;

1: What is the maximum calorie deficit we'd recommend to set without losing hard-earned muscle?

2: Tips for night-shift workers.

3: What's the best way to gain weight?

Episode 35 sees Performance Nutritionist Daniel Davey on the show to discuss the in's and out's of performance Nutrition. On this episode we go through;

• The mistakes Daniel sees when it comes to performance nutrition
• Simple tips to structure your day
• What Daniel recommends for Macronutrient Targets to fuel performance
• The differences between Energy demands based on your sport

You can access the show-notes for this episode here: https://docfitnessonline.com/episode35

• Where can a beginner start with meal prepping?
• Is My Fitness Pal good for tracking calories? Or can it have more of a negative impact than anything?
• Is there differences you should be aware of in raw vs. cooked food?

• Why sports bras are important
• The biomechanics of the breast
• What do they do and why you need one when training
• What to look for when choosing a sports bra
• The 5 Key Steps when choosing the right sports bra for you

• Jason’s story on how he put on over 20lbs of Muscle in a few short months
• Common beginner mistakes & how to counteract that
• The Fundamental Principles behind gaining slabs of Muscle
• How to measure if you’re actually gaining muscle
• The 6 Key Movements you should be doing EVERY week
• How to progress past the beginner stage
• More Advanced topics like; Weekly Set targets for Muscle Groups, what Jason does when his clients need to cut body fat etc. etc.

• Why is Movement so important?
• Mistakes people make when it comes to ‘movement’ with their training in the gym
• Where do you ‘get started’ when it comes to movement training and how you can easily fit it into your programme without using extra time
• Why ‘Rotational Movements’ should be something you do every day for long term health and training gains

On Episode 29, David goes into depth with something a little different based off a listeners question around developing a more positive mindset and taking the positives from every situation.

David shares his current mindset journey to date on what he's learned, how he's learned it and how he applies that to every day life.

This episode is all about progressing you as a person so we hope you enjoy this different style episode.

Episode 28 sees Online Coach Jason Munro from Munro Fitness come on the show to dive into topic of Slimming World. We cover areas around;

• How Slimming World (& every diet ‘works’) in order to achieve weight loss
• The in’s & out’s with ‘Free Foods, Syns & Healthy Extra’s on how they could be potentially messing up your relationship with food rather than helping it (Based on first-hand client experience ranging in the 1000’s coupled with evidence-based knowledge around the psychology of dieting)
• The mentally & binge cycle around SW weekly weigh-in’s
• How SW keep you coming back for more, yet you might not lose any more weight
• How the ‘restrict and binge cycle' is not a long term healthy position to be in
• What to do about all the above!

On Episode 27, David answers listeners questions around; 1: Can I make progress at Maintenance? 2: Why can't I stay losing fat consistently over the Year? 3: How do I get in more Protein?

Episode 26 is a solo Q & A episode with David around your questions on everything Muscle Gain (Hypertrophy) 💪🏻

Episode 25 sees Online Coach Carter Good come on the show to dive into his personal transformation story and the lifelong lessons he has learnt along the way.

• Why viewing foods as good v. bad is highly flawed and the knock-on effects that can have
• The Calorie-Quality Continuum, a new perspective on food.
• How flexible is too flexible when it comes to food?
• The Pizza to Veggie Scale
• And a few more nuggets thrown in there throughout,

Episode 23 sees Alan Flanagan join us on the podcast to dive into an ‘easy start’ approach when it comes to fat loss.

We dive into the current state of the Fitness/Health/Nutrition World and why, as a nation, we are consuming more without getting to the real issues on how to solve that.

This week, it’s all about finding long-term Motivation, or at least, what I think plays a huge role in that. 

When it comes to losing body fat, how can you be 100% sure you're making the progress you want?

In this solo episode I dive into;

• The 4 Key ways we track things to make sure you’re making progress
• How weight fluctuations could be masking your progress and what to do about it
• What ‘rate of progress’ is a good way to measure things? How fast can you lose body fat?

• Where people mess up when it comes to starting a weight loss journey
• The Number #1 Principle behind how we lose, maintain or gain weight
• What and Why Macronutrients are important when ’toning up’
• The different levels of Nutrition including some easy practical takeaways to help you lose your first kilo

• The Mistakes people usually make with cooking
• Go-To cooking methods for fat loss
• Low Calorie Sauce ideas to keep meals interesting
• What’s the deal with storing foods in the fridge/freezer?
• And as usual, much, much more..

EP 18 | The Importance of the Climb focuses in on one of the most forgotten factors when it comes to working towards an 'end result' so you can just enjoy things more & in turn, end up making consistent long-term progress.

Episode 17 sees Senior Research Associate at the Department of Sport and Exercise Science in the University of Portsmouth, Dr. Michelle Norris come on the podcast to show us where to get started when it comes to training for your first 5 or 10K.

We dive into;

• Where to start?
• The mistakes people usually make when it comes to running.
• The importance of strength training in running
• Breast movement & training for the ladies & much more...

Episode 16 | Why can't you stick to your diet? Because you're constantly chasing one...

Welcome to the very first episode of Monday Thoughts, a little snippet of thinking designed to help you move forward with simple analogies in relation to your Mindset, Training or Nutrition.

• The mistakes people make when it comes to progressing your Squat, Bench & Deadlift.
• Strategies you can start using to increase past a plateau in your Squat, Bench & Deadlift,
• Why making the smallest possible change is the smartest thing to start with.